Lose Weight Gain Muscle

Are you to looking to lose weight and gain muscle? If you are then you are we welcome you to the general trend of most fitness enthusiasts. The days of wanting that Arnold Swarchenegger look are gone. In fact the new an improved look of this decade is the lean and ripped look. Take one look at the UFC athletes and you will see why the lose weight gain muscle look is by far the most sort after.

So how do I get that lose weight gain muscle look? There are 3 elements to answer this question. First setting yourself a goal, then having a proper diet laid out, having a proper exercise schedule and staying consistent. Assuming that you have all of these in check lets get to talking about exercise schedules that can help you achieve that lose weight gain muscle look.

Let’s Talk about Full Body Exercises

To lose weight and maintain or even gain muscle you need to be doing full body workout routines. These types of routines are best because while they are the most effective means to lose weight (better than cardio) they have the ability to increase your heart rate tremendously. Increased heart rate means that you burn more energy and fat; it means you sweat more and it also means you gain some endurance and stamina.

A List of Full Body Exercises

You could start off with 2 minutes on the exercise bike.  After 2 minutes on the bike you could do a few dynamic warm up techniques before you progress through your core exercises.

Core Exercises

Dead lifts 2 x 12
Squats 2 x 12
Lunges 2 x 12
Bench Presses 2 x 12
Barbell Rows 2 x 12
Dumbbell swings 2 x 12

A combination of these exercises has proven to get your body burning up fat and energy faster than old traditional cardio exercises.

Another exercise that is worth checking out is turbulence training. Like full body workouts turbulence training is about getting your heart rate to optimise with its peek zone that you are burning more energy and fat. Unlike full body workouts turbulence training is much short by a lot more tiring.

Here are a few turbulence exercises that you could incorporate into program. Please note that lose weight gain muscle method of training is all about hitting the exercises with little or no rest at all until the routine is over. If resting your recovery should be no more than 30 seconds.

Core Exercises
Reps for these exercises are 10-12 each.
Dumbbell squats
Spiderman climbs
Dumbbell press
Pull –ups
Incline push-ups
Lateral Pull-downs

Remember the whole lose weight gain muscle routine will only work if there is no rest between these exercises. However if you are a beginner you can take 30 seconds break between but try to keep this at your maximum recovery time. Repeat set at least twice