Workout Plan To Shred Fat And Build Muscle

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. The plan involves periods of both extreme underfeeding for fat loss and extreme overfeeding for muscle gain coupled with both training for fat loss cardio hit and training for muscle gain heavy weights. We ve designed this split to maximize productivity and output.

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The complete workout plan to burn fat and build muscle.

Workout plan to shred fat and build muscle. Weeks 3 and 4 will build strength power and endurance. With enough time on your hands this 5 day workout routine for weight loss and muscle gain helps you balance all important variables. Train for muscle gain not fat loss. A 2 100 calorie per day plan for men and a 1 500 calorie per day plan for women.

It starts slowly but builds rapidly. Spending time doing endless circuit training using light weight for high reps isn t the best recipe for muscle gain. Weeks 1 and 2 will kick up your heart rate while building fat fighting muscle. So to lose fat as much as possible your program will consist of 3 full body workouts per week alternating between workout a and workout b with 2 days of.

Basically you ll be in a fat burning mode the majority of the time eating lower carbs and calories and performing fat burning. You can play with the days anyway you want as long as there are 2 days of rest in between upper body workouts or 2 days of rest between lower body workouts. Also note that 2 eating plans are provided. Try this four week plan at the gym or at home adapted from warner s new book this is why you re sick tired.

This might sound like hype but it s not. Every detail of your diet and training for the next 12 weeks will be laid out for you. It s your one way ticket to a show ready greatest physique. Everything you should be doing in the gym to lose fat and gain muscle.

For each major muscle group after following the hiit 100s protocol on your first exercise you ll do three more sets to failure of the same exercise using your 10 rep max 10rm. But in order to lose weight build muscle increase muscular strength and improve your cardio fitness you re going to have to start putting some effort into your weight loss goals. The following plan is not easy. Instead focus on integrating compound movements such as squats deadlifts presses and rows.

Use a 5 day split to build muscle and shred fat. Your week is arranged like this. Here is a sample workout schedule. Of course after doing 10 sets of 10 reps you ll no longer be able to complete 10 full reps with your 10rm weight probably more like 5 7 reps.