The Best Way To Increase Muscle And Lose Fat – Part Two

June 3, 2011
There are many people who want to increase muscle and lose fat.  Sometimes it is located on your waist and other times it is located on your thighs.  Sometimes it is just everywhere.  This article is the second article in the series on increasing muscle and losing fat.  The first article dealt with the dietary aspects of this goal and this article will focus on the workout aspect of achieving fat loss and increasing muscle.  There also is a psychological component to this and we may actually even do a third article on this depending on the response.  So let’s get to it…There are a number of different approaches to a workout.  Should you do mainly cardiovascular training?  Should you do mainly weight lifting?  Should you do a combination of the two and what is the right ratio?  What about heart rate?  What about finding the time to do the workout and what is the best time to do your workout?  Many questions with many different answers.  The first thing you should do is get an accurate account of how much fat you have to lose and how much muscle you wish to gain.  Therefore, weigh yourself but more importantly get some body weight calipers and measure how much fat and muscle you have on your body.

What type of workout will be the first question we will answer as that will open up all of the avenues of workouts.  If you are trying to lose fat and gain muscle, then your workout should incorporate some cardio and weight lifting.  How much to do depends on a lot of factors.  Are you typically a “big boned” person, or someone who is really overweight?  If so then you may want to rely a little more on cardio and also have your weight lifting to be done in a circuit fashion to tone muscle but also keep your heart rate up enough to get a cardio benefit.

An example of this workout would be to do at least 3 days per week of dedicated cardiovascular training for 30 minutes in duration.  The intensity of the workout should be in an interval fashion.  This means that every 2-3 minute intervals the intensity should change from either high to low or low to high.  I am a believer to keep this changing with every workout and to not always increase the same amount at the same time as your body will adapt quickly.  For example, don’t always start on level 5 and increase by 3 levels every 3 minutes and then decrease by the same 3 intervals every 3 minutes.  Keep it fresh and change it often by as many intervals as you like, just keep it on an interval basis.  Your heart rate will adjust to the proper range with the intensity changes.  Every now and then you can put in a long range cardio like biking or running a few miles.  This will not be on an interval basis but it will trick your body and keep you from getting bored or used to the same workout over and over.

Furthermore, your weight lifting should be on a circuit course.  For example weight lift 3 days per week and perform a full body circuit workout to hit all of the major muscle groups.  Here is an example:

Chest Press or  Push Ups

Dumbell Rowe or Pull Ups

Shoulder Press

Bicep Curls

Tricep Extensions

Dumbell Squats

Calf Raises

I recommend doing all of the exercises back to back without rest and with a weight to perform between 10-12 reps with each exercise.  After going through the circuit give yourself a 3 minute rest and drink water.  Then repeat the circuit 2 more times.  Then you are done.  Don’t forget to increase your intensity with each workout session.  Further, don’t forget to increase your weights if you need to do that to increase your intensity.

If you are not an overly obese or big boned person but need to lose about 10-20 pounds, then you can do the above workout or here is another workout that may fit your needs a little more.

I would perform the cardiovascular workout as noted above and of course keep it fresh and keep it at 3 days per week.

As far as the weight lifting portion goes you need to ask yourself how much muscle do you want to gain and how much fat is there for you to lose.  You will get this answer from the initial recommendation of learning your percent body fat and percent of muscle.  You should lift three days per week alternating with the cardio days.  If you want to increase your muscle content significantly then you need to learn to lift with heavier weights with low reps mixed with lighter weights and more reps.  Increase intensity with every workout by increasing weights or changing the exercises slightly.

An example:

Week 1-2.  Lighter weights with higher reps

Day One- Push days-Each exercise should be 3-5 sets with 10-12 reps with each set.

Chest Press

Tricep Extensions

Shoulder Flyes

Day Two-Pull Days- Each exercise should be 3-5 sets with 10-12 reps with each set.

Bentover Barbell Rowes

Bicep Curls

Shoulder Shrugs

Day Three- Legs-Each exercise should be 3-5 sets with 10-12 reps with each set.


Leg Extensions

Leg Curls

Calf Raises

Week 3-4.  Heavier weights with lower reps

I would do the same exercises but now increase the weight where you can only do 3-5 reps with each set and then do 3 sets with each exercise.

After the 4th week I would alternate lighter weight one week with heavier weights the next week.  Also, at this time, you can change the exercises (substitute chest flyes for chest press) to find a different exercise that will work the same muscle group.  Both changes will help the burn to lose fat and by increasing the intensity and increasing the weights frequently your body will have to adapt and make changes and that will lead to more fat loss.

Finally, monitor your dietary intake of protein and carbohydrates (look at part one of the article series). You will always need to drink a post workout protein shake so your muscles can take up the protein quickly after a workout and begin the repair process. Don’t forget to keep a log of your workouts and weights so you know how to adjust your workouts each week.  This will allow you to see your progress on paper.  Use your calipers to monitor your fat loss and muscle increase.  Get your rest and eat proper food for adequate muscle repair.

The first article dealt with the dietary aspect to increase muscle and lose fat and now you have the beginning workout plan for people of different fitness levels to help you lose fat from your thighs or anywhere else you desire.  It will also kick start your increase in muscle.  Put it use and start changing your life for the better today.

For what it’s worth,

Dr. B

For more information on this workout and other workouts you can check out Visual Impact to help with your efforts and achieve the Hollywood Look most people desire.

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5 Responses to The Best Way To Increase Muscle And Lose Fat – Part Two

  1. Jasemin on August 3, 2011 at 10:20 am

    Life is short, and this article saved vuaablle time on this Earth.

  2. gokkast on September 18, 2011 at 1:35 pm

    Awesome blog, it’s just like a game for me! It’s so infomative and usefull, thanks a lot! If you post more of this great stuff, I’ll visit your blog again!

  3. wedding photographer manchester on September 19, 2011 at 10:26 am

    I’d like to burn off close to 40 pounds and i’m wary of having saggy skin as a result of reducing the excess fat.

    • sinova on September 19, 2011 at 8:52 pm

      If you take your time and lose weight at a pace of 1-2 pounds per week you should not have a skin problem. Especially with losing 40 pounds over time. Good Luck and workout hard.

  4. Scott Lathe on September 21, 2011 at 11:12 am

    Thanks for informative post! It definitely helped me in understanding this perplexing issue better.

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