Build Muscle, Lose Weight

ByStan W Thompson

You want to lift weights to build muscle and tone your body and you want to do cardio 2 or 3 times a week to get rid of that stubborn belly fat but you just can't find the time to do everything. You have a family, a full time job and other commitments. Sometimes you just need to take a break. It's hard choosing what to do. What if you could build muscle and lose fat at the same time? What if you could accomplish all of your fitness goals in only 45 minutes a day and do this only 4 days a week? If you can follow the simple routine in this article you can have the body you want in only 3 hours a week!

I have taken the idea of supersets and a circuit workout and combined them into one. For your upper body you do one exercise each for your chest, shoulders, back, triceps, and biceps. Same for your lower body. One exercise each for your quads, glutes, calves, and hamstrings.To start the work out you would choose 1 exercise for each body part. For example: incline dumbbell presses for your chest, seated dumbbell overhead presses for your shoulders, dumbbell rows for your back, dumbbell extensions for your triceps, and standing dumbbell curls for your biceps. For your first circuit chose a weight that you can lift for 12 reps. You then start the workout by doing the 12 reps for the muscle that you want to work first. After you finish these 12 reps you go immediately to the next muscle and complete those 12 reps. You go through all 5 muscle groups and do the reps with no rest between sets. Once you have completed all of the muscles, you rest for one minute. For my second time doing the circuit, I increase the weight so that I can do 10 reps of each exercise. For example, if on the first exercise for my chest I used 45 lb dumbbells, for the incline bench press, for the second circuit I would use 50 lbs, and the third circuit would be 55 pounds. Do this for each muscle group. By doing a higher number of reps at the first of the workout you can tone your body more and by going to a higher weight at the end of the workout, you will build more muscle. The fact that you are not resting between sets will keep your heart rate high and this in turns helps you to burn more calories! This workout gives you the best of both worlds. The one thing that I really love about this workout is that there are so many ways to change it up that you never become bored and your body is continuously having to adjust. This keeps your muscles guessing and growing.

You can change the order in which you work your muscles. One day work your chest first, the next your shoulders. This also gives you the benefit of giving each body part the first exercise when you have the most energy and strength. You can change up the actual exercises that you do for each muscle group. Each time you workout you will do two different exercises for each body part. The first day, for your chest you might do 3 sets of flat bench dumbbell presses and 3 sets of dumbbell flyes. Your next workout you can change that up to 3 sets of dumbbell pullovers and 3 sets of incline dumbbell presses. If your focus is getting bigger, instead of starting with 12 reps, you can use a heavier weight and do 8 reps. You could go 8 reps, 6 reps, 4 reps, etc. If you really want to get toned, start with a lighter weight and 15 reps, 12 reps, 10 reps. One other thing that I do to change up this workout is to vary the number of circuits. Normally I will do 6 circuits for each body part.

This is an example of one of my workouts using this strategy:

CHEST

Flat bench dumbbell presses

12x45

12x50

10x55

10x55

Dumbbell flyes

15x30

12x35

SHOULDERS

Seated dumbbell presses

12x35

8x40

8x40

4. 8x40

Two dumbbell front raises

1. 12x25

2. 10x30

BACK

Dumbbell rows

1. 12x30

2. 12x35

3. 10x40

4. 10x45

Compound rows

1. 12x140

2. 10x155

BICEPS

Dumbbell curls

1. 12x25

2. 12x25

3. 10x30

4. 10x30

Dumbbell preacher curls

1. 10x30

2. 8x35

TRICEPS

Standing dumbbell extensions

1. 12x40

2. 10x45

3. 8x50

4. 8x55

Triceps kickbacks

1. 12x20

2. 10x25

This is a great workout to burn calories and build muscle. In 40 minutes I burned 641 calories.

Give this workout a try. I really think you will like the results.

Dedicated to helping you improve your health and fitness. For all the tips you need to get into the best shape of your life go to http://mensfitness101.blogspot.com/

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Health and Fitness: Build-Muscle
Stan W Thompson

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchRecent ArticlesFemale Bodybuilding - How to Ensure Correct Training Depending on Body TypeGetting the 8 Pack Abs You Dream AboutFemale Bodybuilding Information for the NewbiesWhat Is Creatine and What Is It Used in Bodybuilding?How to Gain Weight Body BuildingHow To Build Lean Muscle - The Right WayHow You Can Build Your Biceps Quickly And Maintain Muscle Mass EffectivelyLean Muscle DietDon't Teach Bad Weight Lifting TechniquesSurefire Muscle Building Tips For Obtaining Maximum ResultsSubmitted On January 22, 2012. Viewed 5 times. Word count: 796.

MLA Style Citation:
Thompson, Stan W.".".22 Jan. 2012EzineArticles.com.26 Jan. 2012 .APA Style Citation:
Thompson, S. W. (2012, January 22). . Retrieved January 26, 2012, from http://ezinearticles.com/?Build-­Muscle,-­Lose-­Weight&id=6823675Chicago Style Citation:
Thompson, Stan W. "." EzineArticles.com. http://ezinearticles.com/?Build-­Muscle,-­Lose-­Weight&id=6823675EzineArticles.com© 2012 EzineArticles.com
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