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             25 February, 2021

Category:  Articles » Health & Fitness » Build-Muscle


Get Ripped Workout - How To Build Muscle And Burn Fat Fast

         Views: 1586
2010-11-01 07:38:37     
Article by Jefferey Morgan

You will need to do two kinds of exercises to build muscle and burn fat. The two types of exercises are cardio and lifting weights.

Lifting weights mainly leads to muscle growth and strength gains. Cardio will also help you build muscle, but it will mainly help you burn fat.

There are two kinds of exercises you can do when weight lifting, compound and isolation.

Compound exercises s work multiple large muscle groups and this promotes more HGH (human growth hormone) and testosterone production. HGH helps build muscle and burn fat and testosterone helps build muscle. Some compound exercises include squats, dead lifts, pull ups, and bench press.

Isolation exercises target the individual muscles, giving that muscle group a better workout. These include bicep curls, tricep extensions, shoulder fly, and etc..

You need to do both forms of exercises to get that "Ripped" look. If you only focus on compound exercises, you will probably end up bulky with a big ass and big legs. On the other hand, if you only focus on isolation exercises, you'll be growing at a much slower rate.

The other form of exercise is aerobic exercise or 'cardio', which includes swimming, running, biking, etc... This will help you burn fat, but the type that we will be doing will also promote your body's HGH production and this helps you build muscle and burn fat. The type of cardio that will help you achieve this is 'High Intensity Interval Training'.

Your muscles are made up of three types of muscle fibres. These fibres are the:
1. Slow twitch fibres
2. Fast twitch fibres
3. Super fast twitch fibres

Engaging all of these muscle fibres in your exercise will promote higher HGH production. This is exactly what High Intensity Interval Training accomplishes. It is a combination of different intensities such as power walking, jogging, and sprinting.

Here is an example of how you can do it:

1. Warm up with a power walk on the treadmill. Remember your speed setting because this is the speed you will be returning to after each interval. Warm up for 5-10 minutes.
2. Raise the speed to a jog for the next 30 seconds.
3. Raise the speed to a sprint (as fast as you can) for the next 15 seconds.
4. Return to the power walk speed for 60 seconds.
5. Steps 2-4 make up an interval. Repeat the interval 8 times.

Whenever you're starting out a new workout, take it easy and build up on the intensity over time. The last thing you want is to sustain an injury and have that stop your workouts.

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