Perhaps most people who train at any gym have among their goals to gain muscle mass, lose weight or lose fat. Sometimes we make it very difficult for ourselves to reach those goals, but it’s really not that hard, Make It Easy!
This time we are going to talk about a very simple system, which can allow us to achieve those goals in a relatively short time, about six weeks may be enough.
Don’t look here for magic recipes, maybe you will find the opposite, something simple and without frills.
But go up to the scale now and write down your weight and fat percentage. Take a picture of yourself and see, in 6 weeks, how you will have changed. (If you send me the before and after pictures I will add them to this article, with your permission.
NUTRITION AND SUPPLEMENTATION TO GAIN MUSCLE AND BURN FAT
First of all, let’s be clear that we are generalizing, looking for a general idea, a standard pattern, modifiable for each person, but that can be adapted very well to most of the people we meet at the gym.
As far as the importance of nutrition, we must emphasize that it is fundamental to make an effort to get as close as possible to what we are going to explain here:
Each person needs a certain number of calories, which must be ingested to be able to develop normally, eating above these parameters will produce an increase in weight and body fat, on the other hand if during this period we cause a deficit between the calories we eat and those we «burn» this will cause us to lose weight and body fat percentage. Having said this, which may seem simple, we must keep in mind that we must eat correctly, and not do experiments that may negatively influence our health.
So, to begin with, look for a good multivitamin supplement that is rich in minerals, it is basic and necessary:
Increase the consumption of proteins.
Lower the intake of Carbohydrates as much as possible.
Control the Fats (without abusing them due to their high content in calories), avoiding the so called bad fats and focusing on the healthy ones, that is to say, omega 3 and 6 (fish, nuts, avocado, etc)
Take enough Fiber.
And above all WATER is your greatest ally.
Avoid very caloric foods, fried foods and generally those containing unhealthy flours, sugars and fats.
To sum up, it is advisable to take vegetables with proteins such as meat, fish, eggs or dairy products at every meal. This will provide you with a great amount of Fibers and Proteins and few calories.
As far as supplementation is concerned, I referred earlier to the Multivitamin, we can add at least, a good Protein shake, an Amino Acid supplement and another one of Omega 3 or CLA.
I think that with these four supplements is enough, although if we can afford to buy more products, there are some like Glutamine, Thermogenics, etc, that can also help us.
I repeat, I am generalizing, if you can afford a nutritional advisor, much better, if you can’t afford one, these ideas can help you.
TRAINING TO CREATE MUSCLE MASS BY LOSING WEIGHT AND FAT
This is the most fun part, at least for me. I have already spoken on other occasions about Basic or Compound Exercises, which are the ones that make us «work» more muscle groups, those that favor the production of Growth Hormones and Testosterone, those that make us «burn» more fat… in short they are the ones that come out best.
Let’s keep in mind the following, we will focus our training on basic exercises, and reduce as much as possible the rest time between each series. It will be hard, but it gives results very quickly and effectively.
I know that what I am going to explain next can cause controversy, since I think «rest is overrated» and the idea of training a muscle every day is very widespread; but I repeat: if we want to gain muscle mass, lose weight and lose fat, we are not going to achieve it by doing biceps exercises (a tiny muscle) for an hour?
So, we will train The Full Body (Full Body for English speakers) on Mondays, Wednesdays and Fridays. And to train we will execute Basic Exercises. We will do it giving priority to use enough weight to stimulate our muscles, increasing the weight in later sessions.
That is to say, we will work with intensity and with little time of rest between sets, 30 or 40 seconds at most.
I warn you, on the first day you will accumulate muscles for your whole life…
On Tuesdays and Thursdays we will do «Cardio» and Abs
** On Mondays, Wednesdays and Fridays this will be our routine:
– Squats 3 x 8
– Dead Weight 3 x 8
– Pull Over with Dumbbell 3 x 8
– Banking Press 3 x 8
– Parallel backgrounds 3 x Fault
– Rowing with Bar 3 x 8
– Overpowered 3 x Fault
– Military Press 3 x 8
I have done this training and it can be done in about 50 minutes perfectly.
Don’t worry, for the time being, Biceps and Triceps will grow due to the heavy work of Chest and Back.
Important, use heavy weights, intense work and short rest between series.
** On Tuesdays and Thursdays this will be our routine:
– 30 to 40 minutes of treadmill, elliptical, etc.
– Another option is to do HIIT for about 20-30 minutes
– Lower abdominals (always first) 3 x 15
– Upper abdominals 3 x 15
Saturday and Sunday are days to rest actively, that is to say, to visit the Spá, swimming pool, to walk, to take a walk, to go in bicycle… but without burdens nor exaggerated efforts, it is necessary a good rest to be able to retake another week with forces.
I assure you that if you are able to do this, for six weeks, you will obtain impressive results and they will be visible very soon, which will encourage you to continue.