Dumbbells can be used to build muscle and lose body fat
Summer is the perfect time of year to get ripped. The ability to train outdoors is a huge advantage as you can perform long distance runs and sprints, both of which aid greatly in fat loss by using fat directly as a fuel source and increasing the bodies metabolic rate. Low levels of body fat will increase definition so if you want to lose weight, focus mainly on these type of exercises and be careful with what you eat. If you need to add muscle mass, increase your calorie and protein intake and perform mainly muscular exercises.
Instructions
1. Go running outside. Summer is the perfect time for this because you will not have to run in the rain or cold. Run early in the morning or in the evening to avoid midday heat. Do steady state, long distance running as this uses predominantly fat as a source of fuel. Increase the distances you run over time and you will consistently burn more and more body fat. Perform Indian runs with a group of people. Form a single line with three or more people and jog around the park. Every three to five minutes, the person at the back of the line must sprint to the front of the thus increasing the heart rate and intensity of the run. This is an effective fat-loss workout.
2. Perform circuit training with weights. These can either be performed in a gym, at home or outdoors in your yard. Acquire a set of dumbbells and a barbell and decide on five different exercises such as a barbell squat, the shoulder press, push-ups, sit-ups and jump squats. Perform each exercise in sets of 10 and do them in a circuit with as little rest in between as possible. Perform the entire circuit as many times as you can and increase the number of circuits over time. This type of circuit training has two main advantages. It builds muscle and burns fat simultaneously.
3. Eat to maximize fat loss and muscle gain. Cut out any refined, processed foods such as sugar, white bread and fried foods. These foods increase insulin levels and inhibit fat loss. Consuming high quality protein such as chicken, tuna, eggs and whey protein supplements are the building blocks of muscle and will help to build and maintain it while burning fat. Eating vegetables and fruit aid in fat loss and muscle gain too and are necessary for vital minerals and nutrients.
Tags: circuit training, long distance, loss muscle, loss muscle gain, muscle gain, over time