When I first started my quest to achieve my dream body, I didn’t know it at the time, but I was completely clueless. I wanted to find the best workouts that burn fat and build muscle as quickly as possible. I saw an infomercial for Insanity one night before bed. My cousin had used this program to get ready for the Air Force. It seemed simple at first: eat right, do the workout, achieve amazing results. So, I took a chance and purchased the program. After finishing my first round of Insanity, I definitely saw a noticeable improvement, but not what I had in mind. I attributed it to the fact that this is a process and it would take so time, so I just kept moving forward.
Fast forward a few years, many different workout programs and supplements later, even though felt great and saw results, I still wasn’t anywhere near reaching my goals. I began to wonder “I know this takes time, but it’s been four years, how much time does this take?”. It wasn’t until about a couple of months ago that I realized that I haven’t done any research on what it actually takes to burn fat and build muscle fast. So, I decided to forget everything I knew about fitness, and start from scratch. I was shocked at how totally misinformed I was, but even more so at the fact that it took this long to wise up. Well as the saying goes better late than never. What I’ve learned is that in order to create that awesome physique, you need to lift heavy weights. We’ve all been told that cardio is the best way to get, however, it seems weightlifting is the way to go. While cardio can enhance fat loss, one study shows that lifting heavy weights is vital because you build muscle and maintain it while losing weight, and another shows that it increases your resting metabolic rate (RMR) which in turn allows you to burn more calories throughout the day. Today, I want to share with you the 4 workouts that burn fat and build muscle like that of professional athletes and bodybuilders that many of us dream about. After doing these workout for only a few weeks so far, I’m already seeing results. Without further ado, let’s get started…
The Workouts That Burn Fat And Build Muscle
The Barbell Squat
We see hashtags that talk about leg day, but it seems that when you add weight to your squats, magic happens. The barbell squat is a full-body compound exercise that trains strengthen all of the muscles in your legs which improves mobility, agility, and flexibility. It’s also a great workout for strengthening your core muscles as well as your glutes. Squats also increase your upper body strength. Ph.D. Jeff Volek had stated “You get greater overall muscle and strength gains from the squat than from any other exercise… Squats create an overall anabolic environment in the body that maximizes gains from other exercises in your workout.” So not only will you have that awesome booty, but you will also be indirectly promoting strength, as well as muscle growth across your upper body as well.
To do the squat, place the bar on the squat or power rack so it’s direct across your chest. Get under the bar, place your feet shoulder width apart with your toes slightly pointed out. Unrack the bar, bring the shoulder blades together, tighten your upper back, bring your chest out, straighten your lower your back, then tighten your core. Begin the squat motion by shifting the hips back and sitting the butt straight down while keeping your chest out and your back straight. Then begin your ascension, keeping your form the same, by lifting the butt, shifting your hips forward and standing straight
The next exercise is the deadlift. You perform the deadlift by lifting the weighted barbell off the ground, then lowering it back down. The deadlift is considered to be the ultimate exercise because it utilizes pretty much all of the muscle groups in the body. It works out your back, your arms, your core, your glutes and your legs.
There are different variations to the deadlift, but we will focus on the main one. To perform it, place the barbell on the floor. Place the middle of your feet underneath the barbell with your toes slightly pointed outward. Lower your upper body towards the bar and grip it about shoulder width apart with your palms facing in. You can also use the mixed grip variation where one palm faces in and the other face out. This grip method allows you to lift more weight, and you may find it to be more comfortable. Bend your legs until your shin touches the bar and your knees are slightly past it. Lift up and stick out your chest and make sure that your back is in a neutral position throughout the entire movement. Tighten your core, then lift up the barbell, moving it up your shins, knees, and thighs until you’re in a standing straight position. Then lower the bar back to the floor by pushing the hips out then sliding it down the thighs to the knees. Once you get to the knees, bend them and then lower the bar down your shins. After it’s all said and done, you should be back in the same position that you started in.
The Bench Press
People began noticing that I worked and started asking me: “How much can you bench?” The bench press is the most popular of the workouts because every guy wants to have a strong chest. It makes us look and feel more masculine, strong and attractive to the opposite sex, and who doesn’t want that. There two variations to the bench press, the flat bench, and the incline bench. You can also a barbell or dumbbells. For the flat bench variation, lie down on the bench, create an arch in your back, raise your chest and grip the barbell (or dumbbells) with the palm of your hands. The width of your arms should be a little more than shoulder-width apart. After you get into position, lower the barbell (or dumbbells) to the bottom of your chest then drive it upwards in a straight line until your elbows are locked. Your chest and back should be in the same position throughout the motion. For the incline bench press, everything remains the same except that you angle the bench to around 30 to 45 degrees, and then you lower the bar past your chin and touch the collarbone.
Incline Bench Press
Finally, we have the Military (Overhead) Press. It’s an awesome shoulder workout, and it’s the easiest to do. You can use standing or seated variation. For the seated variation, place your feet shoulder width apart with your toes and knees slightly pointed out. Press your heels to the floor, keeping your upper back arched and pressed against the back of the bench. Grip the bar over your wrists and a little wider than shoulder-width apart. Tighten your core and begin the movement by bringing the bar straight down to your collarbone then back up to the start position. Make sure you tilt your head back as to let the bar can pass your nose and chin. For the standing variation, just raise the height of the bar and make extra sure that you’re core tight.
There you have it. The best workouts that burn fat and build muscle, in my experience. I started going to the gym, using these workouts andI’m already seeing a huge difference. If you have the time and the dedication, check out your local gyms and see which membership is right for me. However, if you have space and the finances, look into creating your own gym space. You’ll save time on travel and won’t have to wait for others to finish. If you already have one and live in NY, hit me up…I’d really appreciate that. In the meantime, I will just settle for going to the gym before work instead of after. If you have been doing these workouts already, drop a comment below, I would love to hear your feedback.