Simple Exercises to Burn Fat and Build Muscle Fast
January 8, 2008
- You will do this 3 days per week with atleast 1 day of rest in between (typically Monday, Wednesday, Friday).
- You are going to do one lower body exercise, one upper body push exercise (such as bench press), and one upper body pull exercise (such as pull ups).
Lower Body: Squat, Hack Squat, Deadlift, Good Morning
Upper Body Push: Bench Press, Push Press, Incline Bench Press, Chest Dip
Upper Body Pull: Pull Up, Chin Up, Bent-over Row, Cable Seated Row
- Do 3-4 sets with 6-8 reps per set of each exercises.
- Rest atleast 2 minutes per set. Depending on your recovery rate, you might be able to rest less to do 6-8 reps again. I’m not blessed with great genes so I rest 2 minutes to 2 1/2 minutes.
- You can do these as straight sets, supersets, circuits, whatever. The whole point of this routine is to work your whole body with compound exercises and burn the most calories in the shortest times.
- Don’t do the same exercise the next time you go in the gym. For instance, if you did Squats, Bench Press, Pull Up on Monday, go to the gym on Wednesday to do Deadlifts, Chest Dips, Cable Seated Row for example. Friday, you can do squats, bench press, and pull up again if you want, but just mix and match to prevent boredom.
- Doesn’t matter if you are skinny or obese, this is a simple approach to get a muscular body with addition to proper diet, cardio, and rest.
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January 9, 2008 at 11:38 am
Sounds like you lift close to failure… is that the case?
So you are only doing 2 exercises each workout day?
Just clarification on your recommendation because I like the concept very much, but think that just a little bit more is needed to really build the muscle enough to burn the fat. Assuming the diet is ok of course.
Another fun thing to do to keep things fresh and mixed up is to mess around with how fast you lift the weights. You can do it slow, fast or in between but that is a great mixer too!
Nice post and blog though.
January 9, 2008 at 1:37 pm
Yes, I forgot to mention that the 6-8 reps are to failure. Thanks for reminding me of that.
It is 3 exercises – One for lower body, one for upper body push, and one for upper body pull.
It doesn’t seem like a lot, but you need to think about this though because a compound exercise such as the deadlift works your hamstring, lower back, glutes, abs, traps, forearms, a little bit of upper back and biceps. That alone burns a lot more fat than doing isolation movements such as bicep curls when you only work your biceps. Biceps are small muscles. The bigger the muscle and the more muscle groups you work on, the more calories you burn and more muscles you build.
You are at risk of overtraining when you think doing more is more effective for building muscles and burning fat.
I usually finish my workouts within 40 minutes to an hour tops, and that is for working out my whole body.
Thanks for the comment.
January 9, 2008 at 1:41 pm
Also, I forgot to mention this: Brady Quinn NFL quarterback does 2 exercises each day for 4 days a week. He is a little over 230 lbs. at 6’3″ with 5% bodyfat. He also does compound exercises only such as squats, Romanian deadlifts, bench press, etc. Short, yet effective.
January 9, 2008 at 3:32 pm
Good stuff. I like programs that are simple and effective. My favorite training program is the 5×5 routine. I normally do about 3 to 5 exercises per workout, working the whole body. Once again, great workout!
January 9, 2008 at 3:40 pm
Yes, Parth Shah. I used to follow 5×5 routines on the 3 basic powerlifting movements: bench press, squat, deadlift.
My greatest gains were on deadlifts. I went from struggling to deadlift 165 lb once to a good 345 lbs for 5 reps. My squats went from 135 lbs once to 235 lbs for 5 reps. My bench is lagging but it improved from 130 lbs for 5 reps to 170 lbs for 5 reps. I do wish to bench more than 200 lbs someday.
May 1, 2008 at 3:27 pm
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June 27, 2009 at 8:48 am
Thank for shareing, great content..