Exercise & Fitness
Build Muscle Lose Fat
Build Muscle Lose Fat
The truth is… increasing muscle really not the easiest thing to accomplish even despite regular hard exercise schemes and testing every type of workout and supplement. I struggled for years to gain any significant muscle mass, but after all the years in my personal workout business and with my own trial and error have found some amazing things that have helped make significant muscle gains possible even for hardgainers.
So, I’m going to give 3 key advices here so you can start building lean muscle mass rapid and easier.
It doesn’t matter if your objective is fat loss or building muscle… It’s easy to think of it in terms of the extreme movement schemes such as these (focus 95% of your workouts on these):
upper body horizontal stress (bench press, pushups, dips),
top body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
top body vertical pull (lat pulldowns, pullups, chinups),
lower body Dead Lifting gestures (regular deadlifts, sumo deadlifts, Romanian deadlifts)
ab and core training (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your belly and core will be worked from most major multi-joint exercises anyway)
The other 5% of your trainings can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc. However, these workout are only accessory exercises to do after the main focus has been the multi-joint drills.
Exercise hard and intensely 3-4 days/week for 45-60 minutes per weight Training Workout. You love to stay anabolic, but you still continue to train your body hard and extremely enough to trigger muscle growth.
Try a super-set style of Training Program to pump the intensity that you can train. My favorite combinations are opposing upper and lower body movement schemes that don’t go against with each other, such as squats combined with pullups as a superset, or bench press combined with deadlifts as a superset.
Don’t underestimate the outcome of these types of upper/lower body supersets done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).
These are mainstays of almost any effective workout program — caloric consumption can simply be adjusted whether your objective is fat burning or gaining muscle mass.
FRESH foods instead of highly processed over-hyped supplement powders and bars. instead of from processed protein powders, chemical-laden bars, and meal replacements.
Forget about the hyped up trainings in the muscle mags that only compatible for pro bodybuilders or people on steroids. Forget about the hyped up supplement “stacks” that pay the bills for almost every muscle mag. Instead, make these tips in this article part of your lifestyle, and you’ll get surprised to see muscle gains and a leaner, toned body like you’ve never seen before.
For more information on how to lose fat build muscle
About the Author
The author is a health practitioner and a blogger.
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