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.

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Muscle Density And Fat Burning

Our focus here is quality lean dense muscle. I have talked alot about total body exercises and workouts with weight training and kettlebells (the 2 best ways of lean muscle building and fat burning) and different exercises to use. Today Craig Ballantyne is going to show us 3 exercises that can help put the finishing touches to your physique.

One of the training methods I haven’t touched on much here (but will be) is interval training. Interval training is typically done after your weight training workouts or on your off day’s. Now when most people think of doing intervals they think sprints.

I’m not real big on running, just to let you know. There are alternatives to sprinting that in my opinion are more effective and have less injury risk.

As an example higher rep kettlebell swings and snatches are made for total body fat loss and conditioning. Kettlebell combination exercises are great total body exercises. And as far as bodyweight exercises go you can’t beat Burpees.

3 Ways To Do Interval Training At Home

Today, I’m going to show you 3 ways that you can do interval training at home with no equipment. So, forget about the fancy treadmill and elliptical machines, all you’ll need for this workout is a dumbbell or kettlebell for two of the exercises along with your bodyweight.

The first exercise I’m going to show you are Dumbbell or Kettlebell Swings. So, what you will do is perform a series of swings for 30 seconds, and then rest 30-60 seconds, or however long you need, and then repeat that 6 times. A swing is similar to the squat motion, but it involves a lot of power from your hips and not a lot from your arms.

So, holding the dumbbell with both hands against your body in front, place your feet a little bit wider than hip width apart, push your hips back, and then swing up. You should be using a lot of hip power to perform this movement.

To See The Video And Read The Rest Of The Article Please Go To Lean Muscle Gains