Burn Fat Build Muscle
If you want to burn fat build muscle than you need to know what you are doing. You canít just jump into 2 hour workouts of marathon cardio and Arnold-type bodybuilding. You will only end up hurt and disappointed.
Fortunately, research shows you can do the IMPOSSIBLE and build muscle and burn fat at the same time. Most scientists would disagree with me, but most scientists are just skinny runners who havenít helped thousands of guys online and offline to build muscle and burn belly fat.
If you follow the proven Turbulence Training system, you can burn fat and build muscle with resistance training supersets and interval training. And you can do these workouts at home with just dumbbells and bodyweight exercises.
You donít need to spend a lot of money on machines or fancy gym memberships. Heck, you donít even need to spend money on protein supplements to gain muscle and lose fat. Hereís what you need to do.
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First, stop doing long, slow, dreadfully boring cardio workouts. Instead, focus the first half of your workouts on doing resistance training exercises. Skip the treadmill and start your workout with a bodyweight warm-up circuit. Then youíre ready for the non-competing supersets that will help you build muscle. (You can find out all about the right exercises, sets, and reps to do in the Turbulence Training programs.)
You need to do three total-body strength training sessions per week, or you can do 4 strength training workouts per week, split into two upper and two lower body sessions. If you need more fat loss than muscle building, stick with the three total body sessions per week. But if you need to gain muscle more than you need to burn fat, go with four lifting sessions.
If you want to burn fat build muscle in that order, you can also do interval training after your resistance training. Interval training is more effective than regular cardio workouts, and the interval workouts are over faster.
Letís break down one total body burn fat build muscle workout. First, start with a bodyweight circuit of prisoner squats, pushups, lunges, and stick-ups. This prepares you for lifting. Go through that circuit two times.
Next, move to the non-competing supersets. Start with dumbbell splits squats and dumbbell chest presses. Do 8 repetitions per exercise. Rest one minute and then repeat for two more supersets.
In the second pair of exercises, use dumbbell rows and mountain climbers. Do 8 repetitions for the rows, and 12 repetitions per side for the mountain climbers. Rest one minute and repeat for two more supersets.
Finish the strength training portion with one more pair, doing dumbbell stepups and standing dumbbell shoulder presses. Do eight repetitions per exercise. Rest one minute and then repeat for two more supersets. Then move onto interval training to finish off the workout. You can do bodyweight exercises, or run in place for interval training. You donít need to use a cardio machine.
To find out more fat burning, muscle building workouts, grab your copy of the Turbulence Training for Fat Loss system.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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