What makes the best workout to build muscle and lose fat
Do you have a dream body in mind, and are willing to put in the effort to get it? Building muscle typically takes a long time for the natural athlete but that’s no reason to become discouraged. Fat loss however, will come much quicker and you will notice a great difference in your body within even a month of applying what you learn in this article.
Luckily, beginners have what is called “newbie gains.” This means that your body hasn’t adapted to most lifting stimulus, and thus each workout will be a shock to the body and will result in astonishing muscle gains. Don’t be surprised if you make fast progress when you first start out. This progress will slow down the more advanced you get.
Now that we’ve covered the what, we’ll get to the how. Here are the components of the best workout to build muscle and lose fat.
Don’t forget about the cardio
Cardio acts as a match on the gasoline of fat loss. Good forms of cardio in my opinion are jogging, sprinting, power walking, and various other activities that get your heart pumping.
In the ideal best workout to build muscle and lose fat I’d highly recommend sprinting as the bread and butter of your cardio. There’s just something about sprinting that tells your body to drop the fat and acquire razor-sharp muscle definition. Sprinting can:
- Build muscle
- Burn fat
- Increase VO2 max
- Increase testosterone
- Strengthen your heart
- Get you stronger
- Increase bone strength
and the list goes on. If you’re a beginner however and aren’t used to running, I’d recommend you start off with fast walking or jogging to avoid injury. You may not lose fat or build muscle nearly as quick, but it’s better than being confined in bed because of shin splints or some other injury.
Incorporate resistance training
Heavy weights are a necessity when putting together the best workout to build muscle and lose fat. The most important point in lifting weight is keeping in mind something called “progressive resistance.” This basically means that as long as you add strength in increments over time, muscle growth should follow.
This is because your body needs a reason to grow muscle. The body is very adaptive and will adapt according to its environmental factors. So if you constantly lift heavy weight and slowly increase the weight over time, your body will follow and increase muscle over time to compensate.
It’s a similar effect when you are learning a new subject. At first it seems tough but as you slowly add knowledge, it will stack up and before you know it you’re an expert in a subject. Same with weight lifting. A weight may seem heavy at first but after completing a weight lifting regime with progressive resistance, the weight will seem much lighter. The key word here is adaption.
If you give your body the right stimulus, combined with the building blocks(nutrition) to allow adaption, you will gain muscle. So what is the ideal training program?
For a beginner looking to build as much muscle as they can while maintaining or losing fat, I’d recommend something basic that involves the entire body. Like this for example:
Workout 1: Squats 3 sets of 10, Overhead Press 3 sets of 8, Bent-Over Barbell Rows 3 sets of 12, Lying bar Tricep Extensions(skull crushers) 2 sets of 10
Workout 2: Deadlift 3 sets of 8, Bench Press 3 sets of 8, Chin ups(or negatives if you can’t do 1) 3 sets of 8, and Dumbbell Curls 2 sets of 8-10
Alternate workout 1 and 2 every other day. So an example would be
First week: Monday workout 1, Wednesday workout 2, Friday workout 1.
Second week: Monday workout 2, Wednesday workout 1, Friday workout 2.
I find this alternating layout assists in keeping the program interesting. I added arm exercises because I and a lot of other people have noticed that while the other exercises alone can get you decent arms, it’s not the maximum results possible. I’m sure you or anyone else reading this desires a great pair of arms from this strategy. Who doesn’t?
Don’t forget about nutrition
If your diet is off you’re wasting your time finding a “best workout to build muscle and lose fat”, because the body is made in the kitchen and NOT the gym! Working out breaks down the muscle, but if you aren’t giving your body jack to rebuild the muscles stronger then you won’t get anything.
When trying to build muscle or even lose fat I always recommend eating a decent amount of protein per day. Lots of people suggest only 1 gram of protein per pound of LEAN body mass. Honestly I’ve noticed jack when consuming that much. I recommend trying 1 gram per pound of body weight and moving down or up from there.
For carbohydrates I’d recommend the same number as protein, 1g per pound of body weight. Fats are important not only for hormone production, but also keeping keeping an extra handle on blood sugar levels. I’d personally advise you not to exceed 60 grams of fat a day. The fats you DO eat should be MOSTLY be healthy monounsaturated fats and polyunsaturated fats. This will provide optimal hormone production for your goals.
If you want a more in depth look at foods to build muscle and lose fat, you can check out my page on Nutrition for tips and a more specific way of deciding what food is healthy.
A quick summary
The best workout to build muscle and lose fat consists of:
- Some form of cardio, sprinting being most effective for quicker results
- weight lifting plan with progressive resistance
- Don’t forget diet!
It’s really not anything to complicated. The most important thing is that you stick with it. If you put in the effort week in and week out you will notice tremendous results. You will notice your waist gets slimmer, your arms and chest get thicker, your face and jaw gets more shaped, and you will feel better than ever. Just make sure you warm up properly before your workout and stretch properly when you’re finished.
Don’t become discouraged if progress doesn’t seem to come instantly. Our bodies adapt slowly and physical changes take time. Good luck with your plan and you WILL succeed if you put the effort in and apply what you learned in this article.
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