One of the most asked questions in the gym is: “Can I lose fats and gain muscle mass all at once?” Most of the men who train, usually want a slimmer waist and increased size of arms and chest. But their desires don't end here. People go even further and express their desires in the following way: If it is possible while they are building arm muscles to ripple them just a little, “BUT” (another “BUT”) without using any “chemicals” and supplements.

When they explain to the fitness instructor all their wishes, he starts looking at them as if an UFO has appeared in the gym. And not without a reason! The new argument between the man who knows and the man who dreams is about to begin.

The instructor is trying to explain to the trainee that this is an impossible task and these are separate steps of his training, the trainee is listening and becoming more and more convinced that the man talking to him doesn't know anything or if he does, he is not aware of trainee's unique physique, which allows him to achieve whatever he is wishing for.

Who's right?

The instructor, of course. If we assume that training is a macro cycle, than these are separate micro cycles, performed in a row, one after another, not simultaneously, not at once. But as I 'm sure that most of the trainees won't be satisfied with this answer, because they want results now, I'll offer a compromise decision. Compromise, because neither the mass growth will be drastic, nor the muscle definition, but at the expense of that they will go hand in hand. This training is suitable for people who don't strive for top achievements, but want to develop a harmonious and functional fitness-body. It is also appropriate for professional athletes as a General Physical Preparedness (GPP).

THE TRAINING
1. Flat bench 4 x 10
2. Bar pullups (cable if the pullups are beyond your abilities) 4 x 10
3. Shoulder dumbbell raises 4 x 10
4. Alternating dumbbell curls 4 x 10
5. Tricep cable pushdowns 4 x 10
6. Jumps (jump „Vault”) 4 x 20
7. Crunches 4 x 20

 

I suggest starting your training with an exercise bike for 15-20 min. The intensity of the activity – moderate, you should be able to converse with a partner somewhat breathy – the so called  „Talk test”.
The weights should be so selected that you can end the whole training without slowing down: series – 15 sec rest – series – and so to the end of the training. A very good speed is achieved when there are two people who take turns (one stands, the other lies on the device, without rest). But be careful not to go to the other extreme – too light weights. There will be no effect. May be you'll need some more trainings to achieve perfect synchronicity – but after that everything will be just fine.

Finally you have to end training with 30 min of running or treadmill, using the same method as for the exercise bike.