Looking to Gain Muscle and Lose Fat?
You can’t. It’s almost physiologically impossible. That’s like saying I want to get a bigger car with better gas mileage.
The typical way you lose fat is by cutting calories and increasing high intensity exercise. In order to gain muscle you increase calories, along with the load of weight you’re moving on a regular basis.
When you lose fat, that may make the muscle underneath the more visible – which makes you feel like you’ve gained muscle.
The problem with Eat Less and Move More:
Would you put less gas in the tank – then try to drive further? If you eat too few calories, and move more, chances are your body will forfeit some of your lean muscle mass. The answer is to eat the right amount of good quality food, work out based on your goals, and what’s realistic for your lifestyle long term.
We all have natural body types. Based on our genetics and life style growing up (probably along with what hormones and toxins we were/are exposed to). You’ve probably noticed if you gain weight easily, find cardio exercises easier, or gain strength quickly. Often times instead of working with our bodies we try to work against them. The full figured woman’s tries to eat 1000 calories and running on the treadmill every day. The lean gentleman is pounding protein shakes, and trying to squat a small car.
Changing your natural composition is a big commitment, and often times not the healthiest choice. While I’m always about balance, the only way to truly achieve long term success if to first decide what’s realistic for your lifestyle, then accept the body that lifestyle gives you. Not the other way around.
No matter what your goals are – body composition changes take calories and nutrients. Check out the article in this issue by Dr. M (PHd in Food and Nutrition) about portion size and calorie intake.)
1 Month Work – Out
Work-Out for Fat Losers
3 Days
Day 1 – 30 min Interval Cardio 3min Run / 1 min Walk + 30 min Strength Training
Chest, Tricep, Quadriceps, Calf. 15reps, 3 Sets
Day 2 – 30 min Stretching /” Yin Yoga” + 30 min Hill Training
Day 3 – 30 min Interval Cardio 3min Run / 1 min Walk + 30 min Strength Training
Back, Biceps, Hamstring, Shoulder. 15 reps, 3 sets
Chest, Tricep, Quadriceps, Calf
Set 1
Set 2
Set 3
Push Ups Chest Fly Burpee
Tricep Dips Bent Tricep Extension Over Head Tricep Extension
Jump Squat Single Leg Sit / Stand Single Leg Step Up
Calf Raise Single Leg Calf
Band Abduction/Adduction
60 sec Bonus Core Circuit:
Fore Arm Plank – Superman – Double Crunch
Back, Biceps, Hamstring, Shoulder
Set 1
Set 2
Set 3
Bent Over Row Upright Row Cable Row
Bicep Curl Hammer Curl to Shoulder Press Chin Up (Assisted)
Lunge to S. Press Barbell Dead LIft Bench Glute Bridge
60 Sec Plank 60 Sec Superman Leg Lifts
Work-Out For Muscle (size) Gainers
3 Days
Day 1 – 15 min Interval Cardio 2 min Run / 1 min Walk + 45 min Upper Body Work Out
Day 2 – Stretching or “Yin Yoga” + 1 Mile Run
Day 3 – 45 min Lower Body Work Out 8 reps/3 Sets
Upper:
Set 1
Set 2
Set 3
Push Up Bench Press Burpee
Tricep Dips Overhead Triceps Extension Single Arm Tri. Extension
Shoulder Press Front Raise Lateral Raise
Bicep Curl Hammer Curl Chin Up (Assisted)
60 sec Bonus Core Circuit:
Fore Arm Plank – Superman – Double Crunch
Lower:
Set 1
Set 2
Set 3
Lunge Dead Lift Burpee
Weighted Squat Jump Squat Single Leg Step Up
Calf Raise Single Leg Calf Raise Band Abduction/Adduction
Full Sit Up Oblique Crunches Leg Lift
Bonus Core Circuit: 60sec Palm Plank – Side Plank Lift – V-Up
*All work-outs should start with a 5-10 min medium paced warm up, then move into 5-10min of active stretching (Stretches in motion). All work-outs should end with a 5-10 min medium paced cool down, then end with 5-10 of static stretching(Holding stretches for 30+ seconds)
As seen in the July 2014 Issue of Health and Fitness Magazine
