So you’re feeling inspired to make a change and get into the best shape of your life but the first question is always… with so many options….where do I begin?

You will find workout routines and videos on this website to get you started right away but below I will cover the very basics of how to build muscle and burn fat at the same time.

The most effective way to build muscle

Muscle building is all about splitting up sections of the body into muscle groups then taking that group and breaking it down with a range of exercises. We use a wide range of exercises so that we can break down the muscle from every possible angle to achieve more results.

Then after the muscle group has been broken down while you are resting it will grow back bigger and stronger. This is why it’s so important to rest.

To gain the best results as fast as possible we use a structured routine where exercises are carefully selected so that while one muscle group is resting and repairing we are able to break down a different muscle group. This allows us to workout one muscle while the other is recovering from the previous day. This is why it’s so important to follow a structured routine.

What many people don’t realise is lifting weights burns a lot of calories. If you are strict and time and limit your resting times between each exercise and keep your heart racing you’re likely to burn more calories than you would be on the treadmill. And here’s the best part, you’re burning calories and fat and at the same time you’re building muscle!

Building muscle and burning fat at the same time

What many people don’t realise is lifting weights burns a lot of calories. If you are strict and time and limit your resting times between each exercise and keep your heart racing you’re likely to burn more calories than you would be on the treadmill. And here’s the best part, you’re burning calories and fat and at the same time you’re building muscle!

SETS AND REPS

This can sometimes be confusing when first starting out. Almost every workout you find will instruct you to do a certain number of sets and reps. Here’s what this means:

Say for example you are instructed to perform 4 sets of the chest press with 10 reps and 45 seconds rest inbetween.

This means that you will perform the chest press 4 times (known as sets)
When you lift the weight up and complete one movement this is know as a rep. You then repeat the movement counting till you have done it 10 times (this is the 10 reps). The 45 seconds rest is the time between each set.

How often should I workout

If you are new to working out I recommend that you start off with a training session of three days a week. As you progress and your body becomes more conditioned I recommend training 4-5 days for maximum results.

Click here to see my recommended workout routines.

How long should I workout for?

This is a debatable subject because your workout time should really be based on the type of workout you are doing and it’s intensity.

Generally for me I’ve always found that 45 minutes to 1 hour is the perfect time for a good effective workout. But if you’re looking to work out at home you have the advantage of scheduling your workouts around your social life more. This means that some days you might find yourself in situations when it’s workout day and you only have time for 20-30 minutes.

This happends to me a lot so I have come up with substitute 30 minute workouts which are fast and intense. Just because you are limited on time it does not mean your workouts will always suffer.

If you want to train steady with lots of volume then 1 hour is the best time.

If you’re looking for something fast paced but also just as effective then it’s perfectly fine to train for 30 minutes.

Do I NEED TO TAKE PROTEIN SHAKES?

Protein shakes will never be a requirement for those looking to get into shape but they should not be overlooked. It’s important to understand that a protein shake is by no means a magical potion that will grow muscle. It is simply an easy and convenient way to add more protein into your diet. Having a protein shake is not much different from eating a chicken breast, it is just a supplement to food. However protein shakes should never replace food. They are best used to add the extra protein our muscles need to grow in a quick and convenient way. It is especially good to have a protein shake right after finishing a workout as this is when your body will be craving a source of protein the most.

To learn more about protein shakes and supplements click here.

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