Many people believe that burning fat and building muscle are goals that require totally different workouts, but this is not the case. The main aspect you need to alter to meet your goals is your diet. Whether you're training for fat loss or muscle growth -- or trying to achieve both simultaneously -- your workouts should be very similar, with just a few minor tweaks here and there.
Exercise Selection
Base your workout around compound free-weight exercises. These are exercises that involve the use of two or more muscle groups and joints, such as squats, deadlifts, bench presses and rows. These exercises hit a large number of muscle groups, so both for losing fat, because they burn calories, and for building muscle, because they place a high demand on the nervous system and muscles, forcing them to regrow bigger and stronger.
Rep Range
"Rep range" refers to the number of repetitions you do in each set. The conventional wisdom is that for fat loss you should do a high number of reps to "tone" your muscles. However, according to strength coach and bodybuilder Christian Thibaudeau, this does nothing more than increase your calorie expenditure an insignificant amount and can lead to muscle loss. Lifting heavier helps to preserve and build muscle mass, while aiding in fat loss, so perform the majority of your exercises with a low to moderate repetition range and fairly heavy weights. Five sets of five reps at 75 percent of your single rep maximum would be ideal.
Lactate Training
Lactate-inducing training is designed to promote the release of growth hormone in your body, which aids in burning fat and building muscle. According to trainer Charles Poliquin, owner of the Poliquin Performance Center for elite athletes, a well-designed lactate-inducing routine can enable you to lose fat and build muscle at the same time. To perform a lactate-inducing workout, select four compound exercises and do 12 repetitions on each, with no break in between. Rest for a minute, and repeat twice more. Do two lactate-inducing workouts per week -- one session on your upper body and one on your lower body.
Cardiovascular Exercise
Cardiovascular exercise is an important aspect of any training program, as it helps to increase your fitness and endurance levels. According to Certified Strength and Conditioning Specialist Tom Venuto, performing some light cardio every morning before breakfast is ideal for both fat-burning and muscle-building, because it burns extra calories and helps to preserve muscle mass while keeping your body fat levels down. Try getting up half an hour earlier each morning to go for a brisk walk, swim or a cycle ride.
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