How to Burn Fat Gain Muscle

Member

By sonni57
User-Submitted Article

Article Rating: (15 Ratings)

Burn Fat Gain Muscle

If you want to burn fat gain muscle it's possible, but it takes hard work. You can sculpt your body into the shape that you want and get rid of the one you have now. To do it you will need to be consistent, disciplined and determined. Most of these techniques are used by body builders and can be modified to gain, lose or maintain weight.

Difficulty: Moderate

Instructions

Step 1

Warm up/Stretches

To do these techniques that burn fat gain muscle you will need some form of resistance training. It doesn't matter if you use weights or exercise bands as long as it's resistance. I prefer weights and working out at the gym, in particular free weights. I do use machines, but only for a warm up.

Speaking of warm up you should always begin with a warm up and stretches to prepare muscles. This will get circulation pumping and endorphins released so that you're up to the challenge ahead.
Step 2

Super set

Once you're warmed up and ready don't allow yourself to cool down, but keep moving. The first type of technique I'll describe is called super setting. If you're not familiar with the term it simply means two weight training exercises back to back. Typically, there's a minute break or so between sets, but not with super sets. Super sets prepare you for tri-sets and giant sets.

For example, if you want to super set the bicep/tricep then you would do a set of curls and follow it immediately with a tricep extension set. This will work as well with same muscle sets, such as two bicep exercises back to back like the preacher curl and standing barbell curl.

If you're building use the heaviest weight you can do with proper form and do only 5-6 reps. If you're want to tone or lose then do a challenging weight, but not the heaviest, with 10-12 reps. Never sacrifice form for weight or you risk injury.
Step 3

Tri-sets

This next one is similar to super setting. but cranks it up a notch by doing 3 sets back to back. This is called tri-setting some builders call them 21's because they do three sets of seven back to back. If using free weights you simply stand in front of the weight rack and grab sets of weights one after next.

Or take them off the rack and place them in rows next to your bench, moving quickly from one set to the next, no rest. You do this with all major muscle groups alternate days; resting muscles 24-48 hours between workouts.
Step 4

Giant sets

The last and hardest way to burn fat gain muscle is to giant set. Giant sets are 4 or more sets back to back no rest. This is a killer you may need to work up to this over time if you're out of shape. The same principles apply no matter which technique you use. Strict form, moving quickly no rest at all, lining up weights or jumping from machine to machine.

Did I mention breathing, counting, focusing and no talking? This is do or die here! We're talking serious pump! Giant setting will crank up metabolism faster than anything, this means burning fat even while resting. Muscle burns fat and that's what it's all about.
Step 5

Arnold

If you're new to weight training I suggest you go to youtube and watch videos this is a great way to learn proper form. Get pen and paper ready, so you can design a personal program of exercises to super set, tri set and giant set. I also recommend Arnold's book the encyclopedia of body building you, can buy it on Amazon really cheap!

These techniques work better than anything I've ever done to burn fat gain muscle. My metabolism is higher than ever and my body fat is at it's lowest.

Finally, diet plays a major role, it needs to be low fat, high protein and adjusted to goals of weight gain/loss for all your hard work to pay off.