Build-Muscle
and Burn Fat

The fastest way to burn fat is to build-muscle. Most people think doing cardio is the only way to burn fat. I will agree that cardio is a good way to burn fat, but if you to want lose inches you need to increase your lean mass.

Just because you increase your lean mass that doesn't mean you have to gain weight, it is possible you might but you don't have to. How you eat determines weather you gain or lose.

There are several ways to increase your lean mass but weight lifting is the best way to build-muscle and burn fat. The first thing you need to do is to figure out how many calories you should be eating. Use the benadict equation or get a body bug to calculate you BMR. Now that you have the proper amount of calories we can get started.

Since we are trying to gain mass lets start with the most popular workout, lets go heavy. I won't name any specific exercises how ever I will give you a templet to work with.

How do you know if you are going heavy enough? You should be able to get about 8 reps before you fail. If you can lift more then that you are not heavy enough. If you fail before 6 you are to heavy.

You need to do at least 4 exercises per body part. The legs should be 6 or more. Do 5 sets with no more then 1 minute break in between sets.

You will find the weight seems to be getting heavier as you do more sets. I recommend you either have a personal trainer or a good workout partner to help you finish the set. If you are working out by yourself do as many reps as you can with the heavy weight then take some off and finish the set without a break.

I suggest a 4 to 1 schedule (lift 4 days take 1 day off). You should take 4 days to get a complete body workout. Here is an example split. Chest and biceps, Shoulders and triceps, Back, and last but not least legs.

Stay with this rotation for about 6 weeks then change to light weights. How much weight should you be lifting? When you are going light you should fail at about 20 reps. If you can do more then 20 it's to light, if you can't do at least 15 reps it is to heavy.

I know you have heard if you want to build-muscle you have to lift heavy. The truth is you have to keep changing your routine every 6 weeks. Stick with the same schedule and split until you get back to heavy then you can change.

Now we are going to do super sets. We will use medium weights. The reps should be between 9 and 14 reps.

After that rotation switch to 1 minute intervals. If you have any questions about super sets or 1 minute intervals go to weight lifting to burn calories for more information.