How can you sculpt your muscles and torch stubborn fat at the same time? It’s no easy task, but with the right approach and some scientific backing, you’ll be on your way to achieving your dream physique. So, buckle up and let’s explore some effective workout strategies!
Resistance Training
When it comes to building muscle, resistance training takes the crown. It’s the only way that it’s actually done.
Any type of resistance training will help increase muscle mass as long as the exercise is intense enough.
A virtually unlimited amount of research has been done on resistance training and its ability to build muscle mass. And the results are overwhelmingly conclusive showing that weightlifting and bodyweight exercises can stimulate muscle growth and development.
It’s all about the muscle protein synthesis! (article coming soon that dives deep on this topic.) Compound exercises like squats, deadlifts, bench presses, and pull-ups are your best friends here.
They engage multiple muscle groups simultaneously, giving you maximum muscle activation. They train your entire body as a unit so that your whole physique gets trained efficiently and grows in a balanced manner.
Dr. Panayotis Thanos, a researcher from the University at Buffalo, highlights the musculoskeletal health and weight management benefits of resistance training in a study published in March 2023.
This training approach recruits a larger number of muscle fibers and triggers anabolic processes in your body, resulting in muscle hypertrophy.
Bonus perk: resistance training increases your resting metabolism, meaning you’ll burn more fat even while chilling on the couch.
Take a page from the book of Dexter Jackson, also known as “The Blade,” a renowned bodybuilder who utilizes resistance training to trim down from a bodyweight of 240 pounds in the off-season to a competition-ready, lean and dry 215 pounds.
Dexter Jackson is one of only three bodybuilders to have won both the Arnold Classic and Mr. Olympia competitions. His nickname, Blade, came about because of his ability to cut to a low body-fat percentage during competition season resulting in his timeless physique.
High-Intensity Interval Training
If you want to unveil those sculpted muscles hiding beneath excess body fat, then high-intensity interval training (HIIT) is the way to go.
HIIT involves alternating between short bursts of intense exercise and brief recovery periods. High Intensity Interval Training gets your heart pumping and ramps up your metabolism, leading to increased calorie burn during and after your workout.
Often times HIIT workouts are coupled with resistance exercises like calisthenics and weight training for extra intensity which translated into results.
Combining compound exercises performed at a moderate-to-high intensity with appropriate rest intervals yields fantastic muscle-building results.
Another study conducted by Stephen Boutcher from the University of New South Wales revealed that HIIT can significantly reduce body fat while preserving lean muscle mass.
In fact, HIIT has even been found to improve insulin sensitivity and enhance overall cardiovascular fitness.
High Intensity Training (“Heavy Duty”)
Dorian Yates, the legendary bodybuilder who won Mr. Olympia six times in the 90s, is a major advocate of HIT. (Not to be confused with HIIT.)
Dorian Yates has honed this training method over almost four decades and has seen great results with his clients, ranging from weight-loss seekers to professional athletes. Yates credits Mike Mentzer with introducing him to Heavy Duty HIT training.
Circuit Training
For those seeking a time-efficient workout that combines muscle-building and fat-burning, circuit training is the answer.
Circuit training involves performing a series of exercises consecutively, targeting different muscle groups, with minimal rest in between.
Circuit training not only promotes muscle development but also keeps your heart rate up, resulting in calorie expenditure, and overall conditioning.
In a study published in the Journal of Human Kinetics, researchers found that circuit training led to significant improvements in strength, muscle endurance, aerobic fitness, and reduction in body fat percentage. So, you’ll be hitting multiple birds with one stone when circuit training.
Just take a look at Usain Bolt, the sprinting sensation. He maintains his strong and powerful physique with low body fat through a combination of speed training and targeted weight training in his workouts. This allows him to build muscle, burn fat, and activate those fast-twitch muscles. And cultivate explosive power while maintaining a lean, symmetrical and athletic physique.
Periodization
To optimize your results and avoid hitting plateaus, it’s crucial to incorporate periodization into your workout routine.
Periodization involves dividing your training into distinct phases, each with specific goals and intensities.
By adjusting variables such as exercise selection, volume, intensity, and rest intervals, you can continuously challenge your body and prevent adaptation. This is how you can continue to make rapid progress in the gymnasium. Even after the newbie gains begin to slow.
A 2018 study by James Clark of Los Medanos College revealed that periodization induces long-term weight loss and muscle growth.
Compared to other programs participants following a periodized training program experienced greater gains in strength and muscle mass.
Plus, periodization keeps things fresh and prevents your body and mind from getting used to the same old routine, which can stall your progress.
Phil Heath, one of the most famous bodybuilders of all time, is known as “The Gift” because of his premium genetics.
However, Phil declares that the only way he can build his body parts to optimal competition-readiness is by periodization. It also helps keep his mindset fresh and engaged.
Phil Heath admits that his huge well-sculpted physique is a result of challenging each part of his body for continuous improvement. He emphasizes the significance of periodization in an interview on the Mike O’Hearn Show. Dedication, skill, training intensity, and experience can be applied to natural trainers.
Conclusion
Achieving the perfect balance between muscle building and fat burning requires a well-designed workout plan. Skeptical trainers don’t need to rely on advice from your local gym bros. Science can help establish the path for the basic fat loss and muscle building principles.
Incorporating resistance training, HIIT, and circuit training, while implementing the principles of periodization, will set you on the path to success. Remember, consistency and progressive overload are crucial for long-term results. So, adopt these evidence-based strategies, embark on your transformative fitness journey, and let your hard work and dedication shine through in your amazing physique!
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