Over the last 15+ years, I’ve been able to help thousands of men and women lose fat, build muscle, create their workout routine, design their diet plan, and achieve their “goal body.” Research into body recomposition training has evolved massively over the last few years. We now know more about fat loss and muscle building than ever before. The holy grail of body transformation is to be able to lose fat and build muscle … The lower-protein group retained their muscle mass and … With the right mindset and a supportive diet, this is the best program you’ll find. Don’t forget to contact us with your progress stats and pictures. To build muscles you need to get up and give up the backrest and do this exercise standing. Strength training + cardio effect = single digit body fat and strong, lean muscle. It’s only optional, but gives you a free fat-burning pass for very little effort. Dumbbell lateral raise – 3 x 8-10 reps, E1. Finish with a 5-10 minute general cardiovascular cool down. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern. Workout A: Full Body. You should focus on resistance exercises. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss This program has a lot going for it. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations). You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. In this 6-week workout plan to build muscle and smash fat, you’ll be using the most up-to-date, technically-advanced training systems available. Remember, diet plays more of a role in fat loss than high intensity workouts. Low pulley row (neutral grip) – 3 x 8-12 reps, D1. We want to see your shredding results. The reps for each movement are specified separated by commas in the workouts below. Research into body recomposition training has evolved massively over the last few years. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. But if you combine this workout program with the right diet plan, you’ll accelerate to your goal faster than you could ever imagine. In this second week you’re building on the previous week’s foundational strength work and dialing up the difficulty. Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds rest, E1. As a regular gym goer you’ve always struggled to find a program that suits your needs. There’s a sharp spike in intensity so we recommend 3 workouts per week rather than 4 – that’s right, more fat burning in less time. Your cardio sessions remain the same though, just so you can build on your fitness without unnecessary changes to every part of your program. We now know more about fat loss and muscle building than ever before. Because, well, it works super-effectively. Hitchfit offers the ease of online personal training to reach your perfect body goals as you pick the plan from couples weight loss plan, male fitness model meal/diet plan, etc. Oh, and we’ve added an extra 5-minutes onto each circuit too, just to make sure you’re working as hard as possible. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight. Dumbbell overhead triceps extension – 3 x 8-10 reps (each side), A1. You’ll be using a system called high-intensity resistance training – a brutally-effective circuit-style body fat assault, guaranteed to burn through fat and build muscle. Remember, the dual goal of recomposition is to build muscle and burn fat. Select one of the muscle-building routines for women in the next section. Week 2 - 3 cardio sessions. Do 3 sets with 10 reps. Repeat the same workout for all three sessions this week. If weight loss and muscle building is your goal, this is your number one choice program. Gone are the days of steady-state cardio performed for hours and hours on end. You should focus on resistance exercises. During the first 6 weeks take at least one day of rest between cardio workouts. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Growth Hormone 3. With each circuit, you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over. 102 Comments Barbell squat – 3 x 6-10 reps, 90 seconds rest, B1. Over the next 6 weeks you’ll be completely transforming your physique, strength and confidence. The whole circuit workout is 30 minutes long. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. Once your timer beeps, you’re done that circuit for that workout. Over the 6-weeks, your fat loss workout program will look like this: Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. Box jumps (below knee height) – 3 x 10-12 reps, C1. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. In this penultimate week of the 6-week workout plan, we’re changing things up once more. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. Workout B: Full Body. B2. You’ll also integrate high-intensity interval training into some weeks too, just for that added fat loss stimulus. Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging. Testosterone 2. Muscle tissue burns calories. Barbell overhead press – 3 x 8-12 reps, 90 seconds rest, D1. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds. Let’s see how far you’ve come by assessing your progress from last week to this one. Perform a farmer’s carry with the heaviest dumbbells you can find. To gain some muscle while losing fat, you need to have a high protein diet with low carbs. A1. Your information has been successfully processed! Repeat this total sequence 6-8 times through. Pulldown – 3 x 8-12 reps, 90 seconds rest, D1. Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head). Rather than performing full-body strength workouts every day, follow a workout split that works different body parts on different days, suggests Autumn Calabrese, Beachbody trainer and creator of 21 Day Fix. Crush the gym throughout the work week & enjoy your weekends off with this workout split. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren’t sustainable for the average person longer than the 12-week cycle. There’s plenty of variety to keep you interested. Here are a few specifics to keep in mind when building an effective fat-burning, muscle-building program. You guessed it; this last week is exactly the same as week 5. Ff your goal is to lose weight and get lean follow this fat loss workout program. 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