Proven Workout Routine for Losing Fat AND Gaining Muscle.

Read the article and working routine below for losing fat & gaining muscle:

If you are like most people out there, whether you're a gym rat or a coach potato, then getting ripped while gaining size is what you dream about. Of course, losing fat and gaining muscle is as difficult as getting a politician to tell the truth. You need to know dietary habits and needs. If you're a nerd who needs numbers, than keeping track of your calories, proteins, carbs, and fats may be warranted.

In other words, are you getting the correct percentages from protein, carbohydrate, and fat? How many calories are you taking in after your weight lifting routine? Do you need to decrease calories, stay the same, or increase? This all sounds like a whole lot to figure out, but its not too bad. Keep track of your food for 2 days during the week and 1 weekend day. Then get yourself a chart, computer program, book, whatever... That gives you the low down on what's in each of the foods you eat. You could probably find these things at your local bookstore. Another suggestion would be to look up a sports nutritionist in your area that could help you.

"Nutrition is a big part, but what about the weight lifting routine," you ask? Well, that's next. Your workout routine should include resistance training along with aerobic work. Now, for the people out there that are fearful of getting "too big," don't worry. You're not going to hit the gym today, roll out of bed tomorrow, look into the mirror, and realize you look like Dorian, Arnold, or Sergio. It's not going to happen. The fact is, the more resistance-training you do, the higher your metabolic rate. That means you'll burn more calories whether working out or watching television.

Your weight lifting should consist of reps between 6 and 12. Include light, medium, and heavy intensity days. Change your rep schemes around each week to keep you fresh and to keep you on track for making gains. Keep your workout routines at 30 to 45 minutes max. Also, keep aerobic work to 20 to 30 minutes, 3 to 4 times per week. Keep your heart rate in the 60% to 90% of heart rate max for best results. Be sure to lift first and do aerobic work second. The lifting gets glycogen levels to decrease so that you may burn more fat when doing aerobic work.

The following is a workout routine for losing fat and gaining muscle. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every two to four weeks...

*Note: You can click on the links below to see the picture & description of each exercise.
(Each link opens a new window: Please turn-off popup blockers) 

Squat - Perform 3 Sets of 12
Lunge Squat - 3 Sets of 12
Leg Curl - 3 Sets of 12
Pull down - 3 Sets of 12
Seated Row - 3 Sets of 12
Barbell Curl - 3 Sets of 12
Aerobic Work - 20 to 30 Minutes. Heart rate at 60%-90%.

Decline Bench Press - 3 Sets of 12
Full Lateral Raise - 5 sets of 12
Shoulder Flies - 3 Sets of 12
Pull Ups (Palms Out) - 3 Sets of 12
Tricep Row Pushdown - 3 Sets of 12
Aerobic Work - 20 to 30 Minutes. Heart rate at 60%-90%.

Rest on Tuesdays, Thursdays, Saturdays, and Sundays.

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