There is a theory that states you cannot gain muscle and lose fat at the same time. That theory is wrong. It is a twisted form of something which is true, namely that to gain muscle you need surplus energy available to the body. Where the theory is misapplied is in the case of people that have sufficient stored body fat. People in that situation can actually go on a calorie restricted diets and still gain muscle because because the extra calories they need there are available in the form of their own stores of fat.
So a hypo calorific diet can work to lose fat and gain muscle at the same time, so long as you have stored body fat. In the case of extremely lean people, it probably does not work. But I take it that if you are reading an article about weight loss you’re not in that category!
So what exactly is the best training routine to stimulate both muscle gains and fat lot simultaneously? Is there really a best of both worlds? Just as in the case of a diet that enables you to gain muscle and burn fat at the same time, there also exists a way of training that can do the very same thing. In fact for some people, it may be the only way of doing either. The way we achieve this is through circuit training using fairly taxing weights. If we do circuits with the intention of building muscle you’ll be surprised how much this stimulates the cardiovascular system as well. This in turn promotes massive post exercise factor burning which can last for up to 48 hours.
All circuits consist of three components. Movements: barbells and kettlebells, calisthenics, vertical jumps, endurance, or sport based (such as medicine balls). Reps: quite often in the higher ranges (10-35) to lead to lactic build up, although lower and medium repetition ranges (or even a selection of all 3) are beneficial for burning fat and hypertrophy. Recovery intervals: almost always kept short (15-30 seconds at most) to induce rapid fatigue in muscles and aerobic/anaerobic conditioning.
You must construct the circuit with the intention that an alternative muscle or different repetition range is exercised at each and every stage of the routine. This allows any muscle tissues a chance to recoup, reducing stress and fatigue.
Further advancement is achieved in different ways, for example, reducing the time taken to conclude each lap and also by increasing the number of circuits.
- Since the time invested on every single exercise is brief and hard going, the sheer effort of work causes a high production of lactic acid in the muscles. This creates an incredible surge in human growth hormone and will cause considerable fat reduction.
- Add instability: As an alternative to performing exercises with a weight training bench, use a Bosu ball to make your body and muscles work harder in order to maintain balance.
- The oxygen-processing and power capacity of slow twitch muscle fibre is increased, whilst fast twitch fiber (Type II a fiber) is developed in a manner that has synergy with anaerobic endurance work.
A typical workout would consist of a 6 to 10 exercises trained over 4 to 6 sets back to back. So you could start off with three exercises in a row and repeat that four times. And then you could change to another three exercises or more. And just try to keep going for about half hour to 45 minutes at a relatively fast pace. And for complete beginners I suggest no more than 20 minutes of this type of exertion, 2 to 3 times per week with at least one day’s rest in between each workout.