his article is shared with permission from our friends at medicaldaily.com.
People who aspire to improve their physical appearance by losing body fat and gaining muscle mass have always asked me the same question: Is it even possible to lose fat and gain muscles simultaneously? After all, it’s commonly believed that you have to store calories to build muscle and burn them to lose fat. However, it is possible to do both.
The people who posses body fat in abundance are the lucky ones here, because their reservoir of fat will help them in the short-term to build new muscles. That’s because the fat acts as a fuel for muscle growth. That said, all you need to build muscles is the following exercise routine.
Leg Press: 1 Set of 25 Repetitions
Deadlift: 1 Set of 20 Repetitions
Smith Machine Calf Raise: 1 Set of 25 Repetitions
Close-Grip EZ Bar Curl: 1 Set of 12 to 15 Repetitions
Plank: Hold as long as possible
Wide-Grip Pulldown Behind The Neck or
Pullups: 1 Set of 15 Repetitions each
Cable Crossover: 1 Set of 20 Repetitions
Triceps Dips: 1 Set of 15 Repetitions
Upright row (EZ-bar): 1 Set of 12 to 15 Repetitions
Side Lateral Raise: 1 Set of 15 to 20 Repetitions
Front Dumbbell Raise: 1 Set of 15 to 20 Repetitions
This leg exercise is great for adding size to your legs. It helps you focus on your major leg muscles, including the quadriceps, glutes, and hamstrings . It also significantly increases strength. If you like to squat, this is the workout for you — if not, it will still help, since you should never skip leg day. The best part about the workout is that it takes the load off your back; it prevents there from being too much pressure directly on the spinal cord.
Sit down on a leg press machine and place your legs in front of you. Press the weighted platform while lowering the safety bars, and extend your legs completely. Make sure to get a perfect 90 degree angle with your torso and legs when you bring them back in.
Deadlifts are said to be the king of mass-gaining exercises. Anyone who wishes to add muscles to their upper and lower body for a stronger and better physique can’t do without it. It strengthens the core, which supports all the other muscle groups, and simultaneously works more muscles than any other exercise. It forces the whole body to grow.
In terms of form, keep your feet hip-width apart with your back flat from start to finish. Squat down, hold the bar, and pull up. Lower the bar and repeat. Focus on good posture every time you deadlift in order to reduce your risk of getting injured. Long live deadlift!
Smith Machine Calf Raise
Calf raises are a method for exercising the gastrocnemius muscles of the lower leg. These muscles are actually made up of fast twitch muscle fibers, which means they benefit more from heavy loads and low repetitions.
That said,, set the bar on the smith machine around shoulder height and rack up the weights you want to use. Grasp the bar and position it across the top of your back muscles, not the neck. Space your feet shoulder-width apart and stand on your toes maintaining this position for a second. Squeeze the calf muscles, then slowly lower the heels and repeat.
Close-Grip EZ Bar Curl
This exercise is for those who want to build biceps really fast. Experts recommend it over a straight bar because it allows your wrists and elbows to be in a more natural position.