Of all the goals a person wants to accomplish in the gym with regards to their training, losing fat while building muscle is probably the Holy Grain of all training goals. While it is not impossible, do not expect to be as big as Arnold and cut like a diamond. However, with the right plan you can find a way to tip the scales in your favor for your desired goal of losing fat and building muscle.
1. Ditch the boring Cardio – Do not spend endless hours on the treadmill going at pace that is similar to molasses going up hill on a cold day. Crank up the intensity! Extended, long duration cardio does nothing but burn calories and has no effect on the metabolism. Get off the hamster wheel and do some interval training instead.
2. Get on the circuit - No, I don't mean NASCAR, but rather, use strength building circuits. Perform 6 exercises in a row with minimal rest between sets and watch your flab disappear. Performing these circuits not only jacks up your metabolism for up to 38 hours after completion, but also facilitates the huge release of Growth Hormone in to your body which helps build muscle. Another side benefit is that these circuits will build unbelievable mental toughness so that no matter what you do, you know that mentally you will be able to handle it.
3. Drink Water - Look, Bobby Boucher had it right all along. His tireless activism toward the cause of drinking high quality H20 should earn him a life time achievement award. Not only does water help purify your body by removing toxins, but it also helps to metabolize fat via the improvement of kidney and liver functioning. In addition with the abundance of water in your system, you body will no longer hold on to water which makes you look puffy and flat.
Use these three tips in your training and watch yourself become shredded and jacked at once. Don't forget, drink up!
1.KB Squats x 6
2.KB squat/shoulder press x 6
3.KB rows x 6
4.KB swings x 12
5.KB snatch x 6
6.KB RDL x 8
Rest 90s and repeat cycle 4 times.