Build Muscle And Burn Fat Faster

What is the best way to build muscle and burn fat? If I had a dollar for every time I’ve heard that. So whats the answer?

There isn’t any one best way

I’m a variety guy (okay ha ha stick your sex joke here). But really there are so many tools and systems available to build muscle and burn fat. Here are what you want to use:

Lean Muscle Building Tools And Muscle Density Training Systems

• Weight Training still number 1 – stick to the big compound total body exercises. Train heavy. Keep your reps in the 4-8 range.
• Kettlebells – for me kettlebells are kind of 1B to weight training being 1A. Strength, lean muscle, cardio and fat loss.
• Bodyweight exercises - just because you don’t have a weight in your hands or a kettlebell doesn’t mean you aren’t using resistance training. Bodyweight exercises can be very valuable to lean muscle gains and muscle density.

Training Protocols

• Supersets – one of my favorite workouts I’m using involves supersetting Dips and Snatch Grip Deadlifts. Great combo for building muscle and fat burning.
• Tri – Sets - 3 exercises done back to back to back. As with supersets little to no rest in between exercises.
• Complexes which is what today’s article is going to cover.

How to Build Muscle Faster Than Imagined

Today’s article is by Geoff Neupert.

If you’ve ever tried to build muscle, you know there are thousands of sources

Please Continue Reading At Lean Muscle Gains

Fat Burning And Lean Muscle Gain Workouts

3 Total Body Exercises For Your Fat Burning And Lean Muscle Workouts

By now with the posts I have been putting up you should be aware of the idea of using total body exercises in your workouts. Using the Big 5 as I told you about recently are the fastest and least time consuming exercises for your fat loss and lean muscle workouts.

Total Body Exercises That Burn Fat and Build Lean Muscle <===click here to read the article.

For the ultimate in fat loss and lean muscle building it's not only the exercises you use but how you set up your workouts. Now when it comes to weight training the old bodybuilding workout was do all your sets of one exercise then move to the next. But for lean muscle and to lose fat faster there are better ways.

Today I want to show you a Tri – Set workout that uses 3 of the Big 5 Total Body Exercises.

A tri – set is simply taking 3 exercises and doing them one right after the other. As in today’s workout video.

1) Barbell Squat or Bodyweight Squat

2) Pull – Ups or Dumbbell Row

3) Dumbbell or Barbell Bench Press or Push – Ups

Do your set of squats go right into your pull ups, then right into your bench. Now if your conditioning doesn’t allow you to go directly from one to the other take as short a break as possible.

Use Heavy Weight (what’s heavy for you)

Keep Your Reps between 4 and 8

Keep your Rest Times In between Tri-Sets to about 1 Minute

Do 3 to 5 of the Lean Muscle Building Fat Burning Tri – Sets

Go To Fat Loss and Lean Muscle Workouts to see the video and finish reading the article. Thanks Joe

Lean Muscle Workouts: Supersets Burn Fat Gain Muscle

Using Supersets Will Burn Fat And Add Lean Muscle

With all of my workouts I go in with the idea that I workout to burn fat gain lean muscle and get stronger. Now some will say you can’t do both. I say yes. In almost 40 years of training my experience is you can. If you set your workouts up right. So how do we do that? Supersets which are a form of muscle density training.

Let me give you an example of one of my lean muscle workouts and then I’ll explain.

1A) Dips

1B) Snatch Grip Deadlifts

2A) Double Dumbbell Presses

2B) One Arm Dumbbell Row

As you can see I am pairing up my exercises. As I have talked about before 90% of the exercises I use are:

*** Total Body Exercises or what are known as compound exercises.

*** I lift heavy (what’s heavy for me).

*** My reps are between 4 and 8.

*** I use timed sets

*** Very Short Rest Times between exercises

*** Supersets

In case you don’t know Supersets are just taking 2 exercises as in the example above doing a set of dips and going immediately into a set of snatch grip deadlifts. For the most part I use antagonistic pairings for my supersets. As above Dips (upper body) Deadlifts (lower body)

By using heavy weights keeping my reps to the low side is where the lean muscle gains come in.

By keeping my rest times in between to as low as possible (30 seconds tops) is where the fat burning comes into play.

This is muscle density training. Muscle density training is to put it simply doing more work in less time.

Now I also mentioned I use timed sets for these superset workouts. What I do:

Set a timer for 20 mintes. Get as many sets done as possible in my time limit. Now I mentioned earlier my reps are between 4-8. Your beginning sets are when you will be freshest so the reps are at the higher end and the rest times the shortest.

By sets 4 and 5 the reps are lower and the rest times a little longer. In my 20 minute time frame my goal is normally getting 6 sets per exercise.

Progression: The Key In Your Lean Muscle Workouts To Burn Fat And Gain Muscle

Progession means making each workout more productive than the last one. This really is the key to whether you reach your fat loss and muscle building goals. So how to we progress from workout to workout?

*** Add more weight (it can be as little as 2 pounds)

*** In my example get my 6 sets done in 19 or 18 minutes (muscle density do more work in less time)

*** Do even 1 more rep than my last workouts total reps ( I forgot to mention in addtion to time and sets I keep track of my total reps per exercise)

There you have the basis of a lean muscle workout to burn fat and gain lean muscle.

Recap

*** Use Total Body exercises

*** Supersets of Antagonistic Body parts – Chest /Back – Shoulders/Legs – Biceps?Triceps

*** Use Heavy Weight (what’s heavy for you)

*** Keep your Reps between 4-8

*** Use Timed Sets

*** Keep your rest times between exercises low (this will depend on your conditioning level)

Muscle density training with supersets long term fat loss and lean muscle building.

*** Also these workouts can be done with weight training, kettlebells, bodyweight exercises, a medicine ball the possibilities are endless.

Full Body Workouts For Muscle Density Burn Fat Fast

So far we have seen full body workouts for lean muscle gains or getting stronger. Today its total body training to burn fat fast for muscle density and

via fatburningdietsandworkouts.com

Now, in this final installment of my full body workouts series, I’m going to tackle how to burn fat for maximum muscle density. After all, that’s what most people need because a leaner body makes you look more muscular.

Full Body Workouts Gain Lean Muscle Faster Part 2

Total Body Training – To Get Lean And Add Muscle

Today we are back with Chad Waterbury and his article series using full body workouts to gain lean muscle. Here is the link to part 1 Gain Lean Muscle With Total Body Training.

With the  information in this series you’ll have all the tools you need to make total body training to gain lean muscle work for you.

Training your entire body, each time you suit up for a workout, is the fastest way for 99% of lifters who look to gain lean muscle. I can’t make it any simpler than that. Full body workouts (aka total body training) is as popular as ever because that’s what the vast majority of lifters out there need.

Full Body Workouts Gain Lean Muscle Faster Part 2

Step #2: Perform a different exercise for each workout throughout the week.

 This is where lifters often get tripped up.

 If you try to do full body workouts that consists of the chin-up/dip/deadlift circuit three times per week you’ll get overtrained in no time.

Each workout throughout the week must consist of different variations of an upper body pull, upper body push, and squat, deadlift or lunge variation.

 Here’s a sample of weekly full body workouts.

Monday

1A Chin-up
1B Dip
1C Deadlift

Wednesday

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly full body workout plan that consists of different exercises in each workout.

Repeat this plan for 6 weeks, and then pick new exercises.

The exercises for your next 6-week phase don’t have to be drastically different. Simply switching from dumbbells to a barbell or kettlebells will do the trick.

For example, you could do the front squat with a barbell for 6 weeks, and then do a front squat while holding two kettlebells for the next 6 weeks. Or you could do a completely different exercise. It’s up to you and the equipment that’s available.

Step #3: Use a different rep scheme with each workout throughout the week.

Full body workouts are demanding and they’ll push your limits of recovery if you’re not used to them.

Therefore, one simple trick to help your body recover is to use a different number of reps per set in each workout. This, by the way, is just another way of telling you to vary the load throughout the week. You can’t use the same weight for a set of 10 as you use for a set of 3 reps.

Total Body Training For Lean Muscle Workouts

This is a good thing since different loads have a different impact on your nervous system. It’s easier for your nervous system to recover from three different loads throughout the week than it is for a constant load, especially if it’s heavy.

So let’s build on the sample full body workout plan we already have and add in the set/rep parameters.

Monday

Sets x Reps: 8×3

1A Chin-up
1B Dip
1C Deadlift

Wednesday

Sets x Reps: 5×5

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

Sets x Reps: 4×10

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly plan that consists of different exercises and different loads (reps) in each workout throughout the week.

This is how to make total body training work for natural guys who have a limited capacity to recover. I’ve never worked with a client who couldn’t recover from the above program, provided their nutrition and sleep are in order.

Here’s another trick if you’re really limited by the number of exercises you can do. Start by setting up a weekly plan that consists of the exercises that suit your available equipment. Use the same set/rep parameters I listed above. Do that plan for 6 weeks.

Then, when the 6 weeks are up you can alter the weekly plan by simply moving around the set/rep parameters from one workout to another.

Here’s what I mean.

Monday

Sets x Reps: 8×3

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Wednesday

Sets x Reps: 5×5

1A Chin-up
1B Dip
1C Deadlift

Friday

Sets x Reps: 4×10

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Now you have a whole new program to do for another 6 weeks while using the same exercises you did in the first phase.

In part 3I’ll explain how to modify a full body workout to burn fat, build

Chad Waterbury Full Body Workouts To Gain Lean Muscle And Burn Fat

 strength, or bring up a lagging body part.

There you go a plan for your full body workouts. Stay tuned I’ll be back with more from Chad soon.

In the mean time Train Hard Train Smart  Joe

P.S. Here is The Link To Part 1 if You Missed It

Gain Lean Muscle With Total Body Training

Burn Fat And Build Lean Muscle At The Same Time?

Gaining lean muscle while burning fat at the same time may not be easy but it's also not impossible as some would have you think.

5 "X" factors that determine your ability lose fat and gain muscle at the same time.

Gaining muscle while losing fat is not easy, but make no mistake, it
IS possible.

Now here's the truth of the 5 X-factors, and what they mean for you.

1. Overweight people are LESS likely to lose muscle while in a
   calorie deficit

That's GOOD news!

2. Overweight people are more likely to gain fat while in a calorie
   surplus

 This makes TOTAL sense, so you have to be careful with diet.

3. Lean people are more likely to lose muscle while in a calorie deficit

 Uh-oh, this also requires extreme care with your diet.

4. Lean people are more likely to gain muscle while in a calorie surplus

  More good news.

5. Lean people who starved or crash dieted are more likely to gain fat
   when initially going into a calorie surplus (fat rebound/overshooting)

 Fortunately, that doesn't apply to everyone, but if it does,
again it just means you have to be extra careful with your diet.

AND so based on those 5 X-Factors...

The criteria for your transformation nutrition program has been set

Read More about the 5 X Factors To Burn Fat And Build Muscle