Any time you build muscle, you automatically burn fat because of the metabolic effect of muscle. Adding 3 lbs. of muscle will cause you to burn an additional 630 to 1,050 calories a week according to the University of Michigan Health System. This is good news when your intentions are to build muscle and burn fat. Your best bet with a workout is to include cardio and perform compound exercises, which work more than one muscle at a time.
Step 1
Run on a treadmill to burn calories. Choose another form of cardio if you do not like running, such as cycling, jumping rope, stair stepping, rowing or cross country skiing. Aim for 45 to 60 minutes of cardio, and work out three days a week on alternating days.
Step 2
Grab a set of dumbbells to do bench presses on a flat bench. Lie face-up and hold the weights directly above your chest with your palms facing your thighs. Keep your abs tight as you bend your elbows and lower the weights to your sides. Stop when you feel a good stretch in your chest, push the weights back to the starting point and repeat. Do not let the weights bang into each other when you push them up.
Step 3
Hold dumbbells right above your shoulders with your palms facing in to do push presses. Stand with your feet about shoulder-width apart and lower yourself into a slight squat. Rise back up and forcefully push the weights over your head until your arms are fully extended. Lower the dumbbells back down slowly and repeat.
Step 4
Add weight plates to a barbell and place it on the floor to do bent-over rows. Stand behind the bar with your feet about shoulder-width apart. Bend down and lift the bar from the ground with your hands about shoulder-width apart. Keep your knees slightly bent and back about 45 degrees to the ground, and pull the bar up to your lower stomach. Pinch your shoulder blades together for a second, lower the bar down until your arms are extended and repeat.
Step 5
Hoist a barbell across your upper back to do squats. Hold the bar with an overhand, wide grip and stand with your feet slightly wider than shoulder-width apart. Tighten your abs and keep your back straight as you lower yourself into a squat. Stop when your thighs parallel the floor, stand back up and repeat.
Step 6
Put two dumbbells on the floor to do deadlifts. Stand in between the weights with your feet about shoulder-width apart. Bend down and grab a dumbbell in each hand. Keep your back straight and core tight as you stand up and lift the dumbbells from the floor. Let the weights hang by your sides for a second. Lower the weights back to the ground and repeat.
Tips and Warnings
- Perform eight to 12 reps of each exercise and do four or five sets. Work out three days a week on the alternating days of your cardio. Use heavy resistance with all of your exercises.
Things You'll Need
- Weight bench
- Dumbbells
- Barbell and weight plates
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