How To Build Muscle And Burn Fat – Workouts Included
I am going to show you today how to build muscle and burn fat at the same time. I originally got this workout idea from Charles Poliquin who is one of the best trainers in Northern America today.
The workouts are designed specifically to raise your natural growth hormone levels in your body; growth hormone is a very powerful muscle builder and fat burner. Growth hormone is what some celebrities apparently buy on the black market because it is that good. These workouts will give you the same benefits for free and show you how to build muscle and lose fat!
It is important to follow the sets and reps as closely as possible because there are designed to manipulate your hormones. I’ll show you the workouts below, then explain them further down the page:
Workout 1
1st Circuit:
A1 – Squats: 6 reps, rest 10 seconds
A2 – Lunges: 12 reps, rest 10 seconds
A3 – Leg Extensions: 25 reps, rest 2 minutes
Repeat 2 times (do a total of 3 circuits)
2nd Circuit:
B1 – Barbell Bench Press: 6 reps, rest 10 seconds
B2 – Incline Dumbbell Bench: 12 reps, rest 10 seconds
B3 – Dumbbell Bench Press: 25 reps, rest 2 minutes
Repeat 2 times (do a total of 3 circuits)
Optional Arm Work:
C – Shoulder Press: 3-5 sets x 10 reps
D – Barbell Curl: 3-5 x 10
E – Skull Crusher: 3-5 x 10
Workout 2
To reveal the second workout; press one of the share buttons below and the workout will reveal itself.
You can find video explanations of the workouts on this page: Click here for video explanations
How To Build Muscle And Burn Fat – Workout Notes
The letters before the exercise describes the order to do the exercises, which shows 3 exercises making up one circuit. For example if you see: A1, A2 & A3 – just do one set each of the exercise until all 3 exercises are done, before starting back to A1 again. Do this until all sets are finished before moving onto the ‘B’ exercises. Where there is only a letter before the exercise; just work through the exercises in normal straight set fashion.
You can use these workouts about 3-4 times per week by alternating between the two of them. Something like Monday, Wednesday and Friday. Or Monday, Tuesday, Thursday and Friday. Saturday will work great.
Make sure you work hard and pick a weight that only lets you get out the prescribed reps. Also make sure you get all the reps done and do not do less than shown. Remember – you are manipulating your growth hormone here so it is important to stick to what is written.
You can do some extra cardio on your days of or after the 2 circuits if you have time, although always keep your workout time to an hour maximum. A low intensity cardio would be best here as the circuits are very taxing on the body. I like to do a brisk walk on the treadmill at the steepest incline. This is a harder than it sounds and is great for burning fat and not muscle.
The original creator of this training style – Charles Poliquin is a part-author of my favourite program. You can check it out here if you like: Click here
I hoped you enjoyed this post on How To Build Muscle And Burn Fat.
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