Building muscle and losing fat simultaneously is not an easy task to accomplish and it’s one of the major goals of many bodybuilders. In order to gain muscle mass, one must have to feed himself properly and perform strenuous physical exercises. Whereas to lose the fat, regular cardiovascular exercises will help to burn more amount of calories.
So it’s important to have a workout plan that involves right mix of weight lifting and cardio exercises. By consuming the right foods and taking proper rest, you will eventually achieve your goal. Supplementation is also helpful, but all of them won’t work alike.
6 Workouts To Build Muscle And Lose Fat
Dumbbell Bench Press
This variation of the bench press is performed using dumbbells to build chest muscles. To start this exercise, lie back on the flat bench with your feet on the floor. Pick up the dumbbells with both hands and place them on the your thighs.
Now lift the dumbbells up and hold them both in front of you, at shoulder width. Now begin to press the weight down to the sides of the chest and then slowly lift them back to the first place. Repeat the same for 15 reps in 2 sets.
Pull ups are the best body weight exercise to build the back muscles and lats. First hold the pull-up bar with your hands taking a grip wider than shoulder width. As your arms are extended in front of you, slightly bend your torso about a 30 degree angle to create a curve on your lower back.
Now slowly raise your torso up, until the head comes to the level of the pull-up bar and hold the for a moment. Then come back down until your arms get extended and repeat for about 12 reps in 2 sets.
Barbell curls are exceptionally good for building biceps. First load the barbell with a suitable weight, make sure it’s heavy enough. Then lift the barbell from the floor by taking a shoulder width grip with palms facing towards the front side.
Keep your elbow close to the torso and upper arms stationery during the entire exercise. Slowly curl the weight up until it comes to shoulder level and squeeze your biceps. Then slowly lower the weight down to the first place and repeat for about 22 reps in 2 sets.
Mountain climbers is one of the best cardiovascular exercise strengthens the core and mainly work on the quadriceps.To start this exercise, take the push-up position on the floor with your hands wider than shoulder width and feet on the floor.
Raise your torso a few inches above the floor and bring the left knee towards the chest and move it back to the first place. Now bring the right knee front towards the chest and move it back. Continue to alternate the legs and increase the speed gradually. Do about 30 reps in 2 sets.
The squat is a compound exercise, that targets different muscles in the lower body. First mount the barbell on the rack at the suitable height. Place the bar at the back of the shoulders and firmly hold the sides of the bar with your arms.
Maintain a stable body form and posture as you hold the barbell. Now slowly bring the weight down by using your hips and knees without bending your back. Then slowly lift the weight back to the first place and repeat for about 12 reps in 2 sets.
Supplementation And Food Intake
Proteins are the building blocks of the muscles, so you must consume the foods like eggs, lean red meat and chicken breast which are rich in proteins. You must plan your meals on before hand and make sure to include lots of green veggies. Eat your meals in 4-5 session in a day than eating in bulk at single time.
Grab some post workout snacks like energy bars or protein drinks right after completing your workout. Whey protein is most important supplement to supply the body with proteins. Glutamine and beta alanine are essential to aid muscle growth and recovery. In-addition to that drink plenty of water to stay hydrated throughout the day.