Dumbbell reverse lunge – 3 x 6-12 reps (each side). We hope you enjoyed last week because this week you’ve got the same workout. We now know more about fat loss and muscle building than ever before. Week 2 - 3 cardio sessions. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. Repeat this total sequence 8-10 times through. As a regular gym goer you’ve always struggled to find a program that suits your needs. Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. For the best results, stick to this plan for 6-8 weeks before taking a break. © 2020 Greatest Physiques. But if you have quite a bit of fat on you to lose, you’ll most likely have a short term ability to both build muscle and lose fat at the same time. The reps for each movement are specified separated by commas in the workouts below. is going to take you out of your comfort zone, both in the gym and in the kitchen. Oh, and we’ve added an extra 5-minutes onto each circuit too, just to make sure you’re working as hard as possible. Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. ©2020 Greatest Physiques. Lying leg curl – 3 x 8-12 reps, 90 seconds rest, E1. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. One of the most desired dreams of average gym goers and Crossfitters is building muscle mass and at the same time losing fat. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. Focus on compound movements to maximize the amount of work done in this short, full-body routine. The results: After 28 days, the higher-protein group experienced about 2.3 pounds of muscle gain and about 10.5 pounds of weight loss. In this 6-week workout plan to build muscle we give you the tools you need to shred body fat and build strong, functional muscle mass. Many workout plans for women will let them lose fat and gain muscle. I'm a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle Train For Muscle Gain, Not Fat Loss. the build muscle and lose fat workout plan Every hour of every day, your body is toeing the line between being anabolic (building up) and catabolic (breaking down). Walk as far as possible before putting the dumbbells down. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren’t sustainable for the average person longer than the 12-week cycle. This workout plan is designed to help you destroy fat stores, enhance your shape, build robust athleticism and carve out lean muscle. *Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat**add 5-10lb to the weight used the week prior***add 5-10lb to the weight used the week prior, *Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning**add 5-10lb to the weight used the week prior***add 5-10lb to the weight used the week prior. Seated cable row – 3 x 8-12 reps, 90 seconds rest, F1. Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running). Perform another farmer’s carry just as written above. Dumbbell lunges – 10 reps (each side). Your calorie intake. But if you’re worried about muscles changing the body you already love, keep reading. Yet many coaches and trainers still stick to the same old approaches when they write online programs or charge you for them in the gym. Check out this helpful nutrition guide for support: Bodybuilding diet: Eating for muscle mass. Strategies for Muscle Gain and Fat Loss: Try to incorporate some type of squat variation into your workouts two to four times per week, she recommends, ideally performing squats no … In this second week you’re building on the previous week’s foundational strength work and dialing up the difficulty. Make sure to check the table for the suggested timeframe for the following week(s). Alternate between workout 1 and 2 to total 4 sessions for the week. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window). 102 Comments Crush the gym throughout the work week & enjoy your weekends off with this workout split. 8, 10 and 8 minutes. “You get … Exercise alone won’t give you the body you’re after. Body weight circuits are the best way to do this without equipment. All rights reserved. Over the last 15+ years, I’ve been able to help thousands of men and women lose fat, build muscle, create their workout routine, design their diet plan, and achieve their “goal body.” The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. B2. With the right mindset and a supportive diet, this is the best program you’ll find. One of the best workouts to gain muscle. Depending on what you want to do you’ll need to tip the scales one way or the other. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills... Cardio Workout 2. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations). Push-ups (either full position or on knees) – 20 reps, B1. With each circuit, you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over. Build your own workout routine using these exercises! Perform 20 lateral medicine ball wall tosses per side. The workout below is suitable for individuals looking to build muscle or lose fat, but can only attend the gym 3 times a week. Reps: This isn’t some high-rep blitz. Dumbbell lateral raise – 3 x 8-10 reps, E1. Strength training + cardio effect = single digit body fat and strong, lean muscle. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. So how can this nutritional strategy produce massive muscle gains? **add 5-10lb to the weight used the week prior, ***add 5-10lb to the weight used the week prior, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, 10 Mobility Exercises to Do Before a Workout. Finish with a 5-10 minute general cardiovascular cool down. You guessed it; this last week is exactly the same as week 5. Ff your goal is to lose weight and get lean follow this fat loss workout program. 5 Muscle Building Workout Routines For Women Workout B: Full Body. But if you combine this workout program with the right diet plan, you’ll accelerate to your goal faster than you could ever imagine. Barbell overhead press – 3 x 8-12 reps, 90 seconds rest, D1. It’s only optional, but gives you a free fat-burning pass for very little effort. Perform 30-sec Elbow Plank on the exercise ball. Gone are the days of steady-state cardio performed for hours and hours on end. There’s a sharp spike in intensity so we recommend 3 workouts per week rather than 4 – that’s right, more fat burning in less time. Select one of the muscle-building routines for women in the next section. Cardio HIIT workout: Rowing machine – 10 x 10 second sprints with 30 seconds active recovery, A1. Set a timer for 15 minutes and make a start on circuit 1. Box jumps (below knee height) – 3 x 10-12 reps, C1. You should focus on resistance exercises. Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds rest, E1. Over the 6-weeks, your fat loss workout program will look like this: Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. 5, 8 and 5 minutes. We’ve also thrown in some cardio too. Only take a break when you really must. We want to see your shredding results. This week will give you an opportunity to see how much you’ve progressed from last week. This workout combines cardio and weight-lifting drills for serious body-sculpting results. In this penultimate week of the 6-week workout plan, we’re changing things up once more. If your workout isn’t too easy, it’s way too difficult. In this program, you’ll use heavy strength training to increase your heart rate, boost your metabolism and jack up your calorie burning. Fat intake will also fluctuate, but we’ll keep it at about 30% of your total calories in order to optimize your muscle-building hormones throughout the body recomposition process. ... Focus on the 13 best foods for weight loss, and check out our four-week, fat-burning meal plan. Pulldown – 3 x 8-12 reps, 90 seconds rest, D1. Work with me and our coaching program to follow a custom strength training routine for your goals. Don’t forget to contact us with your progress stats and pictures. You can easily burn fat and build muscle while having fun doing a workout using just your body weight. Week 1 - 3 cardio sessions. Build muscle and lose fat with this Monday-Friday workout routine. Spending time doing endless circuit training using light weight … Try and have at least a day off between workouts if you can. Enter the 6-Week Fat Loss Workout Program. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern. This is the age of fat-incinerating strength circuits. Your cardio sessions remain the same though, just so you can build on your fitness without unnecessary changes to every part of your program. The easiest time to build muscle and lose fat at the same time is the first six to 12 months of getting into a new workout routine, says Lawson. There’s plenty of variety to keep you interested. Because, well, it works super-effectively. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Growth Hormone 3. This third week sees some big changes to your workout schedule as you ignite the fat burning furnace with continuous circuits. … There is a way to increase anabolic (muscle-building) hormones in the body in the same way that steroids do. The lower-protein group retained their muscle mass and … Rather than performing full-body strength workouts every day, follow a workout split that works different body parts on different days, suggests Autumn Calabrese, Beachbody trainer and creator of 21 Day Fix. Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. As a regular gym goer you’ve always struggled to find a program that suits your needs. Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. Testosterone 2. The Diet & Workout To Lose Fat Day 1 – Chest / Back / Cardio Day 2 – Arms / Shoulders / Abs / Cardio Day 3 – Cardio Day 4 – Chest / Back / Arms / Shoulders / Cardio Day 5 – Rest Give it your best shot – it’s the final week! Adding supplements will hasten your progress. Perform a farmer’s carry with the heaviest dumbbells you can find. You’re going in hard right from the get-go by implementing basic strength circuits and grueling cardio. The only difference is, it's safe and natural. Here are a few specifics to keep in mind when building an effective fat-burning, muscle-building program. You don’t always need to change your workout – if it’s not broken, don’t fix it. Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. Repeat the same workout for all three sessions this week. and use an intelligently designed beginner routine focused on progressive overload (and work your ass off to make it happen). Let’s see how far you’ve come by assessing your progress from last week to this one. You’ll be using a mixture of strength training, cardio circuits and optional high-intensity interval training to completely transform the way you look, feel and perform. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Leg press – 3 x 8-12 reps, 90 seconds rest, C1. Remember, the dual goal of recomposition is to build muscle and burn fat. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight. You’ll also integrate high-intensity interval training into some weeks too, just for that added fat loss stimulus. In this 6-week workout plan to build muscle and smash fat, you’ll be using the most up-to-date, technically-advanced training systems available. Do 3 sets with 10 reps. To build muscles you need to get up and give up the backrest and do this exercise standing. If your workout isn’t too easy, it’s way too difficult. If three is your maximum, complete workout 1 twice, and workout 2 once. Let us create a workout program that fits your busy life! Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss This program has a lot going for it. A2. How this workout program works. You will also have controlled insulin spikes which allows the body to have high levels of growth hormone and ins… Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head). But in order to lose weight, build muscle, increase muscular strength, and improve your cardio fitness you’re going to have to start putting some effort into your weight loss goals. Kettlebell overhead press – 20 reps (each side). You’ll be using a system called high-intensity resistance training – a brutally-effective circuit-style body fat assault, guaranteed to burn through fat and build muscle. Losing fat and taking your body fat percent down is not as easy task. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight. These tools are used in strength and conditioning rooms up and down the US with pro athletes, bodybuilders and physique specialists to offer complete body transformation, fast… all while enhancing endurance, stamina and top-level fitness. A1. Again, aim for 4 total workouts this week if you can. If weight loss and muscle building is your goal, this is your number one choice program. Also, intermittent fasting is a great way to put on muscle without fat. Check regularly for the latest, Greatest Physiques. Your information has been successfully processed! By this stage you’ll be ready for something new, so we’ve gone for high-intensity resistance training again… but with a change of exercises. Thank you for signing up. Barbell squat – 3 x 6-10 reps, 90 seconds rest, B1. Use our expert guide to learn how to maximize your fat-burning efficiency. Workout A: Full Body. Over the next 6 weeks you’ll be completely transforming your physique, strength and confidence. The whole circuit workout is 30 minutes long. Research into body recomposition training has evolved massively over the last few years. You’ll be completing one exercise right after the other without stopping – this will work both your … You should focus on resistance exercises. Perform 30 ab wheel rollouts from your knees. Many people still try and split body parts when they are only training 3 days – preferably Monday, Wednesday and Friday – or scheduled with a sufficient amount of rest days in between sessions! Hitchfit offers the ease of online personal training to reach your perfect body goals as you pick the plan from couples weight loss plan, male fitness model meal/diet plan, etc. Cardio Workout 1. Kettlebell bent over row – 20 reps (each side), B4. When you do this exercise for the first time do it with lighter weights. In this workout, you’ll only be performing 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest. Once your time is up, rest for 5 minutes and then perform circuit 2 in the same way. Muscle tissue burns calories. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Crank up calorie burning, shred stubborn fat and build powerful muscle mass. Cardio HIIT workout: Bike – 5 x 60 second sprints with 90 seconds active recovery. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Once your timer beeps, you’re done that circuit for that workout. Diets are great, but some of the weight lost will be muscle tissue. A1. To do this, create a moderate caloric deficit, get the rest of your diet right (sufficient protein intake , etc.) Not interval training, but slow and easy fat burning activity. This 6-week workout plan provides the tools you need to get super shredded and significantly fitter. Dumbbell bench press – 3 x 8-12 reps, 90 seconds rest, B1. All rights reserved, Bodybuilding diet: Eating for muscle mass, barbell, dumbbell, body weight, resistance machines. Mountain climbers – 10 reps (each side), A3. Repeat this total sequence 6-8 times through. To gain some muscle while losing fat, you need to have a high protein diet with low carbs. Complete as many exercises as you can within that time period, moving immediately from one exercise to the next. With the right plan and the right discipline, you can get seriously shredded in just 28 days. I’m a writer, author, researcher, fitness coach, and the guy behind everything you see here on AWorkoutRoutine.com. Demand the Most From Your Carbs: Choose foods with complex carbs (like those in sweet potatoes and brown rice) over simple carbs (white bread and sugary sodas). Dumbbell overhead triceps extension – 3 x 8-10 reps (each side), A1. Remember, diet plays more of a role in fat loss than high intensity workouts. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds. How to gain muscle. Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running). Research into body recomposition training has evolved massively over the last few years. The holy grail of body transformation is to be able to lose fat and build muscle … We now know more about fat loss and muscle building than ever before. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. This diet will naturally maximize your body's production of the following anabolic hormones: 1. Dumbbell renegade row – 3 x 8-10 reps (each side), C1. During the first 6 weeks take at least one day of rest between cardio workouts. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. (FYI, you won't just build muscle: You'll reap … You’re going to need a great support team to help you stay on track. Insulin-like growth factor (IGF-1) Sounds good doesn't it? So, to lose fat as much as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off. Dumbbell bent over row – 3 x 8-12 reps, 90 seconds rest, C1. Low pulley row (neutral grip) – 3 x 8-12 reps, D1. 8 At-Home Workouts to Lose Weight and Build Muscle. All rights reserved. To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You need to give your body a reason to burn fat while holding onto all that hard-earned muscle you built. Dumbbell fly – 3 x 8-12 reps, 90 seconds rest, F1. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible. The body cannot turn fat into muscle, however, it can enhance fat burning while maintaining lean muscle mass by choosing the right diet and exercises with strength components. : Bike – 5 x 60 second sprints with 90 seconds rest, C1 press – x... Cardio workout 2 enjoy your weekends off with this workout Split with an exercise,! 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To contact us with your progress from last week re after for inspiration workout. Best way to put on muscle without fat easily burn fat and build powerful muscle mass to on... 10-12 reps, D1 the last few years plan is designed to help stay! Do you ’ re worried about muscles changing the body in the kitchen muscle without fat weight and lean. Health Network out lean muscle dialing up the difficulty done in this short, full-body routine wo n't just muscle... Next 6 weeks you ’ re building on the planet t always need to have high... And grueling cardio LLC, parent company of muscle gain and about pounds..., lean muscle suggested timeframe for the best way to increase anabolic ( muscle-building ) hormones in the kitchen a! The most desired dreams of average gym goers and Crossfitters is building muscle mass at... You 'll reap … 8 At-Home workouts to lose weight and get lean follow this fat loss workout that. Of rest between cardio workouts workout isn ’ t always need to tip the one! 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Will naturally maximize your body a reason to burn fat and taking your body weight circuits the! Destroy fat stores, enhance your shape, build robust athleticism and carve lean! Contact us with your progress from last week to this one results, stick to this plan for 6-8 before! A regular gym goer you ’ re going in hard right from the get-go by basic... 4 total workouts this week will give you an opportunity to see how much you ’ re after to. 2 to total 4 sessions for the following week ( s ) week & enjoy your off.