An Effective Workout That Shreds Body Fat WHILE Building Lean Muscle
A diet conducive to weight loss is a staple component in getting a lean, ripped physique.
But equally as important as a diet plan is the workout plan.
This is where most people drop the ball. If you want to obtain certain results, you need to train in a way that will achieve those results.
The problem is that most people don’t understand the mechanics of a workout program. They see a workout routine in a magazine and try it out for a week or so, then skip a day and quit. That, or they see a routine they think sounds better and decide to try THAT one out, regardless of the fact that they haven’t given the former one enough time to see results from it.
Sounds familiar, doesn’t it? People do the same thing with diet programs!
Instead of jumping from one workout program to another, if most people took the time to learn the mechanics of how to workout to achieve certain results, their efforts would be 10X more effective.
In this article, I’m going to share a strategy you can use when you’re working out to get ripped while building lean muscle. Once you understand WHY you’re lifting this way, you can adapt any program to it and maximize your workout time time.
Rule #1: Lift in a way that burns calories
One of the most effective weight-training routines is a circuit-based training. This is where you move from one exercise to another with little or no rest between each one, doing between 6-10 exercises in a row.
Most people go to the gym and lift one muscle group each time, usually doing 3 sets of 10 reps. They also take 2-3 minute breaks between sets. While this can lead to muscle growth, if your aim is to reduce body fat and build lean muscle then you’ll want to kick it up a notch.
When you do one exercise after another (for 6-10 exercises), you fatigue your muscles much more than simply doing 3 sets of 10. This tears the muscle and leads to hypertrophy, which is what you want when your aim is to build muscle.
More than that though, because you’re moving from one exercise to another with no rest between them, you burn more calories than you would with a normal routine. This calorie expenditure burns off body fat as you’re building muscle, so you’re essentially working double time towards one goal: building a solid, lean body.
Rule #2: Use heavy enough weights that 8-10 reps brings you to failure
When you’re doing circuit routines, you want to lift weights that are heavy enough that 8-10 reps brings you to failure. If you can get up more than 10 reps, you’re using weights that are too light. If you struggle to get up more than 6-8 reps, you’re going to heavy.
One important thing to note here is that lifting in this way will fatigue your muscles. As you move through the circuit, you’re not going to be able to lift as heavy of weights for an 8-10 rep range as you would under normal circumstances. Instead, you’ll have to drop the weight a little to hit 8-10 reps.
Rule #3: Strategically combine free weights and weight machines
One thing I get all the time is what is better to use: free weights or weight machines?
The answer to this is both, but combined in a way that maximizes the effectiveness of each one in relation to your routine.
You’ll want to use free weights in the beginning of your workout. With free weights, you’re not locked into a specific motion (like with machines), so your body has to use supporting muscles to stabilize the weights.
For example, when you do a dumbbell shoulder press, you’re not just working your shoulders. You’re also directly and indirectly engaging your arms, back, and core. When you use free weights and lift with a free range of motion, you engage these muscles more extensively than with the fixed-motion of a machine.
When you begin your workout, your muscles aren’t fatigued and you can keep up proper form during your workout. But as you progress through your workout and start to fatigue your muscles, the form is often compensated for trying to hit more reps.
This is the best time to use machines. You don’t want to sacrifice your form during a lift as improper form can lead to injuries. So after you fatigue your muscles with free weights, finish your workout with a few machine exercises.
This will keep your form fixed so you can target a specific muscle or group exclusively and really maximize hypertrophy to that specific muscle.
These are only a few of the guidelines that compose a solid workout plan, but they’re crazy effective for leaning out and building rock-solid muscle. If you follow a plan like the old school new body f4x bodyshaping system, which uses the above described training method, for a month (just 4 weeks), you’ll see noticeable differences in your muscle density and waist size. Keep it up and you can completely change the way you look, finally obtaining that lean, ripped physique you’ve always wanted.