Burn fat, build muscle

Achieve the impossible – lose weight while adding muscle

Burn fat, build muscle

Like most blokes, you've probably been reminded by your other half of men's inability to multi-task. Totally untrue. It's often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals. Read on to find out how to tighten your sleeves and loosen your jeans.

How it works

You'll alternate between weeks of heavy weights and low repetitions to build muscle and low weights and high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with the "Get ripped" meal plan and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking your absolute best.

Get muscle workout

Do this low-repetition, high-weights programme for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you're fully recovered and constantly increase the weights you're lifting. 

EXERCISES                     

Monday: chest and abs

Bar-bell bench press               
Sets: 5
Rep: 12,8,6,4,12
Incline dumb-bell press
Sets: 4
Reps: 8,6,6,6
Flat flye
Sets: 4
Reps: 8,6,6,6
Dips
Sets: 4
Reps: 8,6,6,6
Weighted sit-up
Sets: 5
Reps: 10               
Standing cable crunch  
Sets: 4
Reps: 8           

Tuesday: legs

Bar-bell squats   
Sets: 5
Reps: 12,10,8,8,6
Dumb-bell lunge               
Sets: 4
Reps: 12,12,12,12
Leg press                   
Sets: 4
Reps: 10,8,6,6
Leg extension          
Sets: 4
Reps: 12,12,12,12
Bar-bell straight leg deadlift   
Sets: 4  
Reps: 12,8,6,6
Lying leg curl               
Sets: 4
Reps:8,8,8,8
Donkey calf raise
Sets: 5
Reps: 12,10,10,8,12

Wednesday: arms

Underhand pull-ups
Sets: 5
Reps: 10
Alternating bicep curl   
Sets: 4
Reps: 12,8,8,8
EZ bar curl      
Sets: 4
Reps: 12,8,6,6
Lying triceps extension          
Sets: 5      
Reps: 10,8,8,8
Cable pushdown
Sets: 4
Reps: 8,6,6,6
Dumb-bell overhead extension   
Sets: 4
Reps: 8,6,6,6

Thursday

Rest day

Friday: shoulders and abs

Seated dumb-bell shoulder press     
Sets: 5
Reps: 12,10,8,8,6
Bent-over lateral raises      
Sets: 4
Reps: 12,8,8,8
Front raise                  
Sets: 4
Reps: 10,8,8,8
Lateral raise      
Sets: 4
Reps: 12,10,10,10
Smith machine upright row  
Sets: 4
Reps: 12,8,8,8
Medicine ball Russian twist      
Sets: 4
Reps: 10,8,8,8
Weighted leg raise  
Sets: 4
Reps: 12,10,10,10

Saturday

Rest day

Sunday

Rest day or a light cardio day

Do 10 minutes each on the rowing machine, bike and elliptical cross trainer.

Get ripped workout

Do this high-repetition programme for weeks 2,4,6,8,10 and rest for no more than 15-20 seconds between sets to keep your heart pumping and sweat dripping.

EXERCISES

Monday: back and biceps

Lat pull-down  
Sets: 5
Reps: 12
Bar-bell bent-over rows   
Sets: 4
Reps: 12
Seated rows   
Sets: 4
Reps: 15
Standing one arm cable row      
Sets: 4
Reps: 15
Standing bar-bell curl       
Sets: 5
Reps: 12
EZ bar curl          
Sets: 4
Reps: 12
Cable rope curl              
Sets: 4       
Reps: 20

Tuesday: legs and abs

Smith machine front squat          
Sets:  5      
Reps: 12
Dumb-bell straight leg deadlift  
Sets: 4
Reps: 12
Leg press               
Sets: 4
Reps: 15
Lying leg curls      
Sets: 4
Reps: 15
Leg extension           
Sets: 4
Reps: 15
Calf raises          
Sets: 5
Reps: 20
V-up                       
Sets: 4
Reps: 20
Roll-out  
Sets: 4
Reps: 15

Wednesday:

cardio machines

Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

Thursday: chest and abs

Bar-bell bench press       
Sets: 5
Reps: 12
Smith Machine incline press       
Sets: 4      
Reps: 12
Smith Machine decline press       
Sets: 4      
Reps: 15
Pull-over                  
Sets: 4      
Reps: 12
Leg raises                  
Sets: 5      
Reps: 20
Cable woodchop               
Sets: 4      
Reps: 15

Friday: shoulders and triceps

Clean and jerk              
Sets: 5       
Reps; 12
Dumb-bell lateral raise           
Sets: 4      
Reps: 12
Dumb-bell front raise          
Sets: 4      
Reps: 15
Bent-over lateral raise           
Sets: 4      
Reps: 15
Dumb-bell upright row          
Sets: 4       
Reps: 12
Cable pushdown              
Sets: 4      
Reps: 20
Kickback                  
Sets: 4      
Reps: 12
Bench dip               
Sets: 4      
Reps: 12

Saturday

Rest day

Sunday:

Cardio machines
Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace.