Build Muscle and Burn Fat at identical Time

Build Muscle and Burn Fat at identical Time

This is the foremost contested subject within the history of physical exertion.

The ‘Holy Grail’ of your time spent in the gym. Are you able to build muscle and burn fat at the same time?
Technically, to build muscle, you need to be in a calorie surplus. And to lose body fat, you need to be in a calorie deficit. So, in this plan you’ll be using both.
On weight coaching days, you’ll be using a calorie surplus.
On non – coaching days, you’ll be using a calorie deficit.

On your HIIT (Highintensity interval training) cardio day, you’ll be using maintenance calories.
The other factor that we need to take into account to achieve maximum re-composition is the type of weight training you’ll be doing – and for building as much muscle
as potential while attempting to create an enormous dent within the body fat, high volume training is what you need to be doing.

Carbs will be higher on those days.

For this reason I’ve chosen massive German Volume coaching supersets.
GVT is after you do ten sets of ten – thus one hundred reps.

But, we’re super-setting, (when you do 2 exercises back to back), so you’ll be doing 200 reps.
You should set the load to hr of your 1RM (One Rep Maximum).
Go too serious and you’ll be going home too early.
You need to stay to the strict tempo times too, of 3 seconds on the way down, and 1 second on the way back up.

We’ll structure the training as follows:

Monday (Upper Body Push/Pull)

Exercise                                       Sets            Reps            Tempo       Rest 

Dumbbell Bench Press                10                 10               3010           60 

Lat Pull Down                              10                10                3010           60 

Seated Dumbbell Curl                  4              12-15             3010           45 

Dumbbell Skull Crushers             4              12-15             3010           45

Tuesday – REST (optional 30 minutes steady – state cardio)

Wednesday (Lower Body)

Exercise                      Sets       Reps     Tempo      Rest

Back Squat                   10            10        3010         60 

Hamstring Curl           10            10         3010          60 

Leg Press                       4             15         3010          75 

Romanian Deadlift       4             15        3010        75

Thursday – REST (optional 30 minutes steady – state cardio)

Friday – (Upper Body Push/Pull)

Exercise                                     Sets         Reps           Tempo          Rest  

Seated Shoulder Press                 10            10               3010             60 

Seated Close Grip Row               10            10               3010             60 

Face Pull                                        4             12-15         3010             45 

Tricep Rope Pull Down                4             12-15         3010             45 

Cable Bicep Curl                          4             12-15         3010             45

Saturday – HIIT

Exercise                   Sets         Reps        Tempo          Rest 

Bike Sprints                1              12          10 seconds     90

 

Or

 

Exercise                    Sets         Reps       Tempo                  Rest 

Sprints (outdoor)      1          12            10 seconds             90

Sunday – Rest

Nutrition

The next space we'd like to appear at is nutrition.
Grab your calculator; we’re planning to get specific here.


Weight Training Days

On coaching days, your nutrition can seem like so: Protein: Multiply your bodyweight in weight unit by a pair of.5g.
That is your macromolecule count in grams everyday – as an example, a 70kg guy would eat 175g of macromolecule.


Carbs: Multiply your bodyweight in Kg by 3.5 – that is your carbohydrate number in grams for a weight-training day. Eat most of your carbs just before and after your workout, but still eat them at breakfast and in your last meal of the day. The no carbs after 6PM club is banned.

Fats: Your fat count can continuously keep identical, at 1 gram per 10 kilos of bodyweight.


Rest Days:

On rest days, your nutrition will look like so: Protein: Multiply your bodyweight in Kg by 2.5g.
Carbs: Multiply your bodyweight in weight unit by one – that's your sugar range in grams for a day of the week.

Fats: Your fat count will always stay the same, at 1 gram per 10 kilos of bodyweight.
HIIT Day On HIIT days, your nutrition will look like so:

Protein: Multiply your bodyweight in Kg by 2.5g.

Carbs: Multiply your bodyweight in weight unit by one.5 – that's your sugar range in grams for a HIIT day.
Fats: Your fat count will always stay the same, at 1 gram per 10 kilos of body weight.

 

Consistency is key
Do this for at least 6 weeks. Every 4th week, do a de-load week – this is when you set your weights slightly lighter in the gym so you can train and also recover whilst still exercising. After that, it’s back to trying to add a little bit of weight to your workouts each week. This way you get constant development. Don’t just lift the same weights week in week out. Good luck!