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Diet To Burn Fat And Gain Muscle
Diet To Burn Fat And Gain Muscle
It's often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals.
But it is possible. A study published in the journal Medicine and Science in Sports and Exercise reported that sedentary men were able to increase their VO2 max (an important marker of fitness), while at the same time also boosting their 1 rep max bench press and leg press.
Want to achieve something similar? Read on to find out how to tighten your sleeves and loosen your jeans.
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The Burn Fat and Build Muscle Training Plans
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You'll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with our intelligent meal plan, and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking and feeling your absolute best.
The 'Get Muscle' Workout Plan
Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. Rest for 60 to 90 seconds between sets to make sure you're fully recovered and constantly try to increase the weights you're lifting.
Monday: Chest and Abs
Barbell bench press Sets: 5 Reps: 12,8,6,4,12
Incline dumbbell press Sets: 4 Reps: 8,6,6,6
Incline flyes Sets: 4 Reps: 8,6,6,6
Dips Sets: 4 Reps: 8,6,6,6
Weighted sit-up Sets: 5 Reps: 10
Kneeling cable crunch
Sets: 4 Reps: 8
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Tuesday: Legs
Barbell squats Sets: 5 Reps: 12,10,8,8,6
Dumbbell lunge Sets: 4 Reps: 12,12,12,12
Leg press Sets: 4 Reps: 10,8,6,6
Leg extension Sets: 4 Reps: 12,12,12,12
Barbell straight leg deadlift Sets: 4 Reps: 12,8,6,6
Medicine ball Russian twist Sets: 4 Reps: 10,8,8,8
Leg raise Sets: 4 Reps: 12,10,10,10
Saturday
Rest day.
Sunday
Rest day or a light cardio day. Do 10 minutes each on the rowing machine, bike and elliptical cross trainer.
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The 'Get Ripped' Workout Plan
Do this high-repetition programme for weeks two, four, six, eight and ten. Rest for no more than 15 to 20 seconds between sets to keep your heart pumping and sweat dripping.
Monday: Back and Biceps
Lat pull-down Sets: 5 Reps: 12
Barbell bent-over rows Sets: 4 Reps: 12
Seated rows Sets: 4 Reps: 15
Dumbell row Sets: 4 Reps: 112
Standing barbell curl Sets: 5 Reps: 12
EZ bar curl Sets: 4 Reps: 12
Standing cable curl
Sets: 3 Reps: 20
Tuesday: Legs and Abs
Smith machine front squat Sets: 4 Reps: 12
Dumbbell straight leg deadlift Sets: 4 Reps: 12
Leg press Sets: 4 Reps: 15
Lying leg curls Sets: 4 Reps: 15
Leg extension Sets: 4 Reps: 15
Calf raises Sets: 5 Reps: 20
Lying leg raises Sets: 4 Reps: 12
Barbell roll-outs Sets: 4 Reps: 15
Wednesday: Cardio
Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.
Thursday: Chest and Abs
Barbell bench press Sets: 5 Reps: 12
Incline barbell press
Sets: 4 Reps: 12
Decline bench press Sets: 4 Reps: 15
Pull-over Sets: 4 Reps: 12
Leg raises Sets: 5 Reps: 20
Cable woodchop Sets: 4 Reps: 15
Friday: Shoulders and Triceps
Clean and jerk Sets: 5 Reps: 12
Dumbbell lateral raise Sets: 4 Reps: 12
Dumbbell front raise Sets: 4 Reps: 15
Bent-over lateral raise Sets: 4 Reps: 15
Dumbbell upright row Sets: 4 Reps: 12
Cable pushdown Sets: 4 Reps: 20
Dumbbell kickback Sets: 4 Reps: 12
Bench dip Sets: 4 Reps: 12
Saturday
Rest day
Sunday
Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace.
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