I would guess that about 75 percent of the males out there who set a New Year’s Resolution have the goal of “fat loss and muscle gain” in mind. Almost every guy I talk to wants to “turn his fat into muscle.” Fat cells and muscle cells are two entirely different cells, so that is actually not even possible! However, losing fat and gaining muscle at the same time are indeed possible. Is it very difficult? Yes! Seeing great results often are though. It just requires dedication, a great diet, and a good training program. We will provide the last of those three to help you kick-start your resolution.
One of the first steps to make sure you stick with this resolution is to understand WHY you want to lose fat and gain muscle. Is it just so you look better for yourself? Is it so you can impress others? Understanding your own motives is vital to keeping you on the right track towards your goal. Let’s go ahead and get started on looking at this training program.
Breakdown of the Program:
- 5 days per week
- 3 days of weight training, 2 days of cardio
- Keep cardio days less than 45 minutes
- Do NOT train to failure when doing your normal sets
- Record your max # of reps on Dips/Push-ups/Pull-ups & try to beat it the next week
- For weeks 1 and 2, do 3 sets of 12 reps. For weeks 3 and 4 do 3 sets of 10.
- Repeat this 5-day plan for 4 weeks, then reassess (based on progress).
Day 1: Upper Body Weight Training
Bench Press – 3 sets of 12 (3x12)
Incline Bench Press – 3x12
Seated Shoulder Press – 3x10
Dips – 2 sets to failure
Push-ups – 2 sets to failure
Ab Work – Complete 75-100 reps of sit-ups
Day 2 : Steady State Cardio
Thirty to 45 minutes of your choice of cardio. It can either be on a treadmill, elliptical, or a bike. Those are your 3 options, or if you are in a basketball, flag football, soccer, or some other type of league or intramural that will also work! Golf does not work (especially if you play with a cart). Without a cart, it would work on this day. I usually recommend playing some type of game as opposed to regular cardio as it can help bring more energy out of you. If you do not currently do any of that, then either of the first three mentioned will work just fine. Set it at a pace that will challenge you and stay there for 30-45 minutes (depending on your current fitness level). Each week, try to go a little bit longer (or increase your pace for the same period of time). It is all about progress!
Day 3: Lower Body Weight Training
Back Squats – 3x12
Hip Sled (or Hack Squat) – 3x12
Dumbbell Lunges – 3x20 (20 total reps)
Calf Raises – 3x20
Bicep Curls – 3x12
DB Bicep Curls – 3x12
Day 4: Interval Based Cardio
Any sort of sport game will also work here (as it would on Day 2 of this program). If you do not do any of those sports with your friends, then go ahead and perform regular interval cardio. This can be done on a treadmill, bike, or even an elliptical. Interval training, in short, is training done in short bursts of intense exercise (ex: at 90-95 percent of all out effort) followed by short bouts of rest. A great example would be to perform one minute of very fast cardio followed by 30 seconds of regular intensity cardio (i.e. a light jog). This would be repeated for approximately 20-30 minutes. I would say go ahead and do it for 30-45 seconds, but unless you have performance based goals that is not necessary. Twenty to 30 minutes will be enough for you to reach your goals without going into “performance training” mode.
Day 5: Full Body Weight Training
Deadlifts – 3x12
Straight Leg Deadlifts – 3x12
Pull-ups – 2x max
Push Press – 3x12
Dumbbell Bench Press – 3x12
Upright Rows & Shrugs – 3x12
Abs – 100 Total Reps (Sit-ups, V-Ups, Swiss Ball Crunches)
Summary
This program is designed to kill two birds with one stone (so to speak). Most people say that you can’t both burn fat and gain muscle at the same time. It IS true that you can’t turn fat into muscle. However, you can lower your body fat percentage while increasing your lean muscle mass! You are most likely going to see more progress with your fat loss than you will with your muscle gain. That is completely fine! It is much easier to lose fat than it is to gain lean muscle mass. However, as you are losing fat, the muscles that you do have will look much better. That will give the appearance that you are much leaner and gaining muscle. After all--for most, it is all about how you want to look to other people! Do not be discouraged if you are having a hard time gaining muscle. Just stick with the program and eventually you will see the results you want (given that they are SMART). Now you are equipped with a great way to reach your goal. The only thing you need now is to stay disciplined! That’s always the easy part, right?
Jared Enderton – Jared is a weightlifter, personal trainer, nutrition consultant and a nationally ranked weightlifter in the United States. He has earned his Bachelor’s Degree (with honors) in Exercise Science from the University of Northern Iowa. His certifications include: ACE-PT, CrossFit Level 1, and USAW- Sports Performance. He is also a former State Champion and All-American wrestler in the state of Iowa. In addition to working as a weightlifter and a personal trainer, Jared also has an extensive background in researching and selling sports supplements.