So do make sure you do not make the mistake of doing too many workouts too soon when you start your muscle building program. Truth is, what you really need is to increase the intensity of your workout while reducing your workout frequency. This means harder but fewer workouts per week.

Scientists are wrong when they tell you that you can’t burn fat feed muscle at the same time. In fact, there’s even a research study to prove them wrong! In fact, research has proven that both men and women even over the age of 60 can build muscle and lose fat concurrently.

One of the key factors to build mass while burning body fat is to focus on fat loss nutrition by eating whole some natural foods, reducing sugar intake and increase intake of fibre. Another one is to increase the intensity of your workouts through heavier resistance training and more interval training.

A study done at Purdue University in 2007 has proven that both men and women were able to have a increase of 4 pounds of muscle and losing 4 pounds of fats in a 12 weeks period. Their overweight remained but they were able to gain more muscle mass and losing body fat.

Out of the many muscle building secrets, the best is to follow the lead of these research subjects and incorporate intense resistance training into your workouts 3 times a week. Stick to multi-muscle exercises and lift with intensity.

There’s no need to do 4 to 5 exercises per body part. All you need is to stay on a few basic, compound exercises during every workout and you are considered to have completed the resistance training portion of the workout in just 20 minutes.
You don’t have to do slow, boring cardio every day to change your body. To lose fat, all you need is to combine resistance and interval training with proper nutritional diets. It is the fastest and healthiest way to burn away fats and help you lose inches from your body.

Truth about Abs is one of the most popular program currently. You will get to learn about 6 pack abs workout to finally hack off your ugly belly fat and carve out ripped 6-pack abs.

Having a body that people desire is possible, you just have to learn how.

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Weeks 1 – 4

Start your muscle building program by working out four days a week. The process is to do four sets per exercise and two exercises for each body part. The amount of reps you will be doing for each exercise will look like this; 15, 12, 10 and 8. To warm up your muscles you need to do a warm up set first, this will not only get the blood flowing to the muscles it will also help you to learn proper weight control.

It is ok on the first set to use a very light weight. Consider this set a warm up exercise. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. We are not going to failure at this point so make sure that when you have completed the last rep you still could do another one.

There are many customized muscle building programs that you can use to help you to get big and cut.

There are others out there that suggest your muscle building program should have you doing a complete body workout each day for three days a week. This is one way to do it, but I would rather reduce the different body parts worked out each day to one in order to help reduce the chance of injury and to help you stay motivated. Training your muscles without the proper attention will make it hard for your muscles to get big and ripped. You have to be focused on training only one muscle group at a time.

Sample Muscle Building Workout

Four sets of 15, 12, 10 and 8 reps

Monday:  Chest
Bench Press
Dips

These two muscle building exercises will effectively workout your entire chest. This will give your arms and your core a good workout. These exercises are called compound exercises and will give you a full body workout.

Tuesday: Legs
Squats
Lunges

Squats are the king of all compound exercises and will not only build your legs but will also increase your oxygen absorption and help to release the natural anabolic hormones your body produces under the right conditions. Lunges will not only help build your legs it will also help your balance, which is so important to your workout success. To reduce injury and reach our weight lifting goals we must concentrate on these stabilizing groups of muscles.

Wednesday: Back
Dead Lifts
Bent Over Rows

People cringe when you mention the word dead lift. If you’re like me I felt the same way at first until I started doing them as a main stay of my back workout. There aren’t any better exercises to add to your muscle building program. Here’s a question for you. Have you ever seen a power lifter that was skinny? These guys are huge and you know what exercise they do on a regular basis? Bingo, the Dead Lift.

Dead lifts combined with bent over rows is all you need to do right now to blast your back and get you on your way to an impressive muscular physique.

Thursday: Cardio Workout

Today you can choose what cardio exercises you want to do. You can use the stationary bike for now. You can jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. Neglect this and you are limiting your chances of success.

Don’t workout for the next three days. Give your body a chance to recuperate and to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.

You may have noticed that this muscle building program doesn’t include any arm training. The reason for this is that by doing the compound exercises you are also blasting your arms. At this point there is no reason for us to do any isolation exercises. We are trying to build a big solid core of muscle and help insure our success. You will add size to your arms. I can guarantee it. It’s imperative that you remember to workout for no more than thirty minutes.

This muscle building program has been a great benefit for me over the years. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Don’t fear the unknown. Your body responds best when you shock and confuse your muscles.

Good luck and start to learn how to increase overall muscle size!

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