Lose Fat and Build Muscle

Workout Programs → Lose Fat and Build Muscle

The Lose Fat and Build Muscle program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

4 Workouts / 26 Exercises

4% Cardio / 96% Strength Training

Latest Exercisers

Workout Program Description

This is a 4-day per week workout program that hits all of the major muscle groups. Perform the workouts however you would like, but in order to see results you must push yourself. Try to choose a different exercise to perform to failure each workout.

Workouts

Cardio and Legs

Chest and Tris

Back and Bis

Shoulders and Abs


	Running 25 min View Description Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure.
	Leg Press 3 sets: 10 reps, 10 reps, 10 reps View Description Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com

	Leg Curls - Seated 3 sets: 10 reps, 10 reps, 10 reps View Description Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com

	Calf Raise - Seated, Machine 2 sets: 15 reps, 15 reps View Description Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. Exercise image and description by Bodybuilding.com

You need a Flash plugin to view this player	Iron Cross 2 sets: 12 reps, 12 reps View Description Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upright. Exercise description by Bodybuilding.com

What People are Saying

	Calories How do you know how much calories are burned when doing the weights? Created 15 days ago by miwalani
	This Workout This workout is pretty good so far. I did the chest and tri's exercises yesterday and it really hit the right spots. I dont know why it is called "Lose Weight" and "Build Muscle" though as it only has one day of 25 min cardio which isnt near enough cardio to lose weight. I am doing it in combination with a cardio routine though. Created 2 months ago by benbythewood
	If you are worried about injury... ...try this workout: http://www.fitplusfree.com/2008/01/how-to-carve-up-your-body-from-home.html ...sorry for the outside link, but I haven't transfered this to Gyminee yet. Starting with just body weight is a good way to test out your tolerance for weight. -FitPlusFree Created 4 months ago by fitplusfree
	Agree with Graham2 A good look/function muscle structure needs both isolation exercises and functional movements. Functional exercises build endurance. Isolation exercises are the only way to grow the muscle. The perfect solution is to build you muscle for 3-4 months with isolation routines. Then do endurance exercises such as circuits, martial arts or alike. Created 4 months ago by eduardoraad
	member jim jensen About the comment made by jim jensen, you need to do isolation exercises in your programme to build muscle. If you do compound exercises also in your programme for instance chest press, seated row you will not do any injury, you keep your reps to 12 and weights to maximum overload. Created 6 months ago by Graham2
	This program will set you up for injury. This fitness program utilizes isolation machines for many of the exercises (leg press, calf raises, etc.) This may give you big looking muscles but it is a completely non-functional exercise that does nothing to develop the stabilizing muscles necessary to support such movements. You will eventually hurt yourself and blow out your knee or shoulder. Do you want to really develop an athletic body with power & strength? Stick to functional exercises - Real life human movements that teach your body to move correctly. You can still look great, feel great, and compete at a MUCH higher level. Keep off the isolation machines!!!! Created 6 months ago by jimjensen

Latest Users

	Jacomb Josh Jacomb from Missouri
	kxgen from United States
	zepoid Rob O from St. Louis, Missouri (St. Louis Fitness)
	gschmidt1 Garret S from United States
	steeven Stefan Boller from Switzerland
	jawalav Jack Lavoie from Boise, Idaho
	Slugger Robby Hurst from Mobile, Alabama
	danishkhan Danish Khan from Berkeley, California (Berkeley RSF)

Summary

Latest Exercisers

Workout Program Description

Workouts

Cardio and Legs

Chest and Tris

Back and Bis

Shoulders and Abs

What People are Saying

Calories

This Workout

If you are worried about injury...

Agree with Graham2

member jim jensen

This program will set you up for injury.

Latest Users

Jacomb

kxgen

zepoid

gschmidt1

steeven

jawalav

Slugger

danishkhan

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