What would you say is the holy grail of fitness?
For me is building muscle and losing fat at the same time. It's possible but hard. It takes a combination of diet, exercise, and consistency. The latter is the most important component. It's also the hardest to adhere to.
The best way I recommend to achieve this is:
Compound movements
High intensity training methods
Resistance training, whether bodyweight or weight training
Upper and lower body split
This combination burns more calories. Thus, it increases your metabolism. So let's dive in.
Compound Movements
These exercises involve more than one muscle group. Exercises such as squats, deadlifts, bench press, overhead press, and pull ups.
You want to perform these exercises instead of isolation exercises. There will come a time for isolation exercises, though. But you perform these exercises to shape the muscle instead.
High Intensity Training Methods
This translates into more intense workouts. The more intense the shorter the workout should be. You perform no less than four sets per exercise. You rest no more than 15 seconds between sets. You use a rep range between 8 and 12 reps per set. This depends on your level of conditioning and strength.
You can also add Tabata sessions. This means you will exercise for 20 seconds followed by 10 second rest. You repeat this cycle for four to six rounds.
Sprints is another form of high intensity training you can do. This is likely the most effective cardio exercise for this. You build lactic acid rather quick with sprints. This has growth hormone response in the body. And you want this type of response.
Resistance Training
Whether it's bodyweight or weight training, you must incorporate resistance training. Exerting your muscle is a sure way to stimulate calorie burn. The more you exert a muscle, the greater the muscle fiber damage. You build a stronger muscle during your recovery.
Sample Plan
As I mentioned, I recommend an upper and lower body split. I get the best results with this type of workout. Here's what I do:
Upper body: Mon, Wed, Fri
Bench press: 4 x sets of 8
Seated rows: 4 x sets of 8
DB lateral raises: 4 x sets of 8
DB curls: 4 x sets of 8
Overhead BB extensions: 4 x sets of 8
Writs curls: 4 x sets of 8
Reverse wrist curls: 4 x sets of 8
Lower body: Tue, Thu, Sat
Hack squats: 4 x 8
Sissy squats: 4 x 8
Leg curls: 4 x 8
Lunges: 4 x 8
Calf raises: 4 x 20
Ab double up crunch: 4 x 10
Conclusion
Try this routine for 3 weeks. Gauge how you feel and look. Adjust from there. If working out 6 x days a week is too much. I recommend starting the following scheme:
First 3 x weeks: upper body (Mon & Fri); lower body (Wed)
Next 3 x weeks: lower body (Mon & Fri); upper body (wed)
Next 3 x weeks: upper body (Mon & Thu); lower body (Tue & Fri)
Next 3 x weeks: lower body (Mon, Wed & Fri); upper body (Tue & Thu)
Next 3 x weeks: upper body (Mon, Wed & Fri); lower body (Tue, Thu & Sat)
Building muscle and losing fat are different goals. It's possible but hard to do. The hard part is not the workout, but the diet, recovery, and boredom of the routine. Follow this sample routine and get results. Listen to your body and get your rest. Watch what you eat and see your body fat melt away.
Action Plan
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