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Step 1
The facts mentioned above are true and are inarguable. If your reading this article I am assuming you want two things two things. One is that you have some excess fat you would like to lose and the second is that you want to put on more muscle to your frame. Keep in mind that muscle is more dense than fat so it is possible to reduce your fat, increase muscle, weigh more and look smaller.
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Step 2
The quickest way to burn fat and build muscle is to remain consistent with your routine. Five days a week you will need to workout with weights and perform cardio, no excuses. Weight training three days and cardio for two days a week. When working on weight training, you should perform 6-8 repetitions per set if you want to add muscle mass and 12-15 reps per set if you want to tone your overall physic.
Your split workout routine should consist of 9-12 sets per body part. Legs and back should be 12-15 sets as they have many working muscles that make each part up. I will provide you two different routines in step threeto help you burn off fat and build muscle the quickest way, I call it a shock factor. -
Step 3
You should switch between the two workouts every 4 or 5 weeks. This is know as shocking your body so it does not expect the same routine for months on end. Performing the same routine causes your body to plateau or prevent itself from getting stronger which we all want to avoid.
WORKOUT FOR WEEKS 1-4 and 8-12
Day 1 - Chest and back
Day 2 - 40 min of hard cardio
Day 3 - shoulders, biceps and triceps
Day 4 - 40 minutes of another type of hard cardio
Day 5 - Legs and light back
WORKOUT FOR WEEKS 4-7 AND 13-16
Day 1 - Chest , Shoulders and triceps
Day 2 - 40 min of hard cardio
Day 3 - Back and Biceps
Day 4 - 40 minutes of another type of hard cardio
Day 5 - Legs and light back
