Workouts to build muscle, lose fat


Even superstar bodybuilder Prasad Kumar will tell you that the secret to success is only hard work.

Even superstar bodybuilder Prasad Kumar will tell you that the secret to success is only hard work.


People often get confused about how to begin an exercise programme.

This story can be a guide to beginners.

Warm ups:

Always start your workout with a warm up. Sit on the stationary cycle and bike for 5 minutes to increase blood circulation and body temperature.

Perform a couple of sets of leg extension, dumbbell front raises, lateral raises, shoulder adduction and triceps pressdown. Use very less weights (1 to 1 ½ kg) or still do certain exercises such as adductions even without any weight.

Stretching is not a part of warm up and should be done between sets of exercises.

How many sets?

Do one set of 10 reps on all exercises in the routine throughout the first week. You may perform two sets of 10 reps on all movements the second week (with the same weights). Perform three sets from the third week. From the fourt week, start doing the reps as mentioned in the chart.

From the fourth week, follow the pyramid technique – increase weights on each set while reducing the reps.

Workouts can be done 3 or 4 days a week.

Three-day routine (Mon, Wed & Fri):

Squats                            4 x 15,12,10,8 superset with

Pullovers           4 x 15

Bench press          4 x 15,12,10,8

Bent over rowing   3 x 15,12,10

Military press                  3 x 12,10,8

Barbell curl            3 x 12,10,8

Pressdown            3 x 12,10,8

Crunches               3 x 15

Take complete rest on other days.

Four-day routine (Monday & Thursday):

Squats                            4 x 15,12,10,8 superset with

Pullovers               4 x 15

Pulldown               4 x 12,10,8,6

Bent over rowing   3 x 12,10,8

Barbell curl            3 x 12,10,8

Incline dumbbell curl       3 x 12,10, 8

Wrist curl                  3 x 15

Standing calf raises 3 x 15,12,10

Wednesday & Saturday

Bench press                              4 x 15,12,10,8

Incline dumbbell press     3 x 12,10,8

Military press                            4 x 15,12,10,8

Lateral Raises                           3 x 12

Pressdown                      3 x 15,12,10

Dumbbell extension                   3 x 15,12,10

Crunches                        3 x 15

Who can use these routines?

Both these routines can be used to build muscle or burn fat.

These can be used even by advanced bodybuilders to gain more and more muscle. The champs simply have to simply train harder, heavier, rest more and consume more calories and supplements.

How to start?

If you have never trained with weights and are too lean, start with the first routine.

You may not need any cardio (at least for the first three months) until you gain some weight and muscle.

If you are smooth and chubby, start with the second routine.

To gain weight and muscle:

Irrespective of your current looks (smooth or skinny), never trade exercise form for heavy weights or high reps. When you are able to perform about 8 reps in textbook form using a poundage with which you struggled to get 6 reps, it is time you increased the weights. Try to get 6 perfect reps with this new weight and once you are able to touch 8, add more weight, once again. This is how you increase the load.

How much weight to add?

Progressively add weights to all your sets as the weeks go by. The weight increase should be based on your strength gains. Add in small increments of 1 to 2 kg for smaller muscle groups such as arms, forearms and calves and about 4 kg on exercises for bigger muscle groups such as legs, back, chest and shoulders.

Cardio while gaining:

If you gain too fast and get smooth, perform cardio 3 sessions (30 to 40 minutes) a week after your 3 out of your 4 weekly workout days.

Cardio and workouts to lose fat:

If you want to lose a lot of fat, perform cardiovascular training 4 to 6 times a week (45 to 60 minutes each session) on an empty stomach in the morning and hit the weights in the evening. As regards weight training, your repetitions should always be in the 10-15 range. Rest for a maximum of 35 to 40 seconds between sets.

Diet to gain weight:

Eat 5 to 6 small meals, once in every three hours. Consume at least 2.2 gm of complete protein (that provide all amino acids) for every kg of your bodyweight. Egg whites, grilled chicken breast, fish (tuna or seer) and skimmed milk are the best sources. Increase calories by consuming more complex carbohydrates that are broken down slowly by the body. Whole wheat foods, fibrous vegetables, oats and grains are the best. Add heart-healthy fats such as olive oil (edible), fish oil, cod liver oil and sunflower oil.

Overall, your calorific intake should be about 400 to 500 more than what you need to maintain your bodyweight. Drink plenty of water. Sleep at least for 7 ½ to 8 hours. Do not participate in any activity or sport that may burn more calories. Conserve every calorie you consume to build muscle.


Take a multivitamin/multimineral pill, 500 mg of vitamin C and vitamin E capsule (400 IU) once with a meal.

Diet to lose weight:

Eat 6 to 8 small meals once in every 2 ½ to 3 hours. Increase your protein intake. Some people may need even 3 gm of complete protein for every kg of bodyweight. Cut back calories by reducing carbohydrate and fat intake. Ensure that you consume 500 calories less than your maintenance requirement. Avoid all junk food, sugar, fruit juices, syrups and bottled drinks. Eat vegetable salads instead of rice or juices. Drink plenty of water.  Sleep at least for 8 hours.


Take a multivitamin/multimineral pill and one vitamin E capsule (400 IU) once with any one of your meals. Take 500 mg of vitamin C two to three times (with two or three meals). Add 500 mg of calcium to couple of meals.

_ P. Srimathy & C. Lakshmi Kumar


7 Responses to “Workouts to build muscle, lose fat”

  1. That was an excellent article …lakshmikumar & srimathi…

  2. dear lakshmi
    i am yet to talk to kumar will get back as soon as i can.
    nawaz great pumping

  3. takeupsculpting Says:

    Thanks a lot sir.
    warmest regards.

  4. dear sir,
    would you please explain what a superset is?
    i am the lean type. i have just started gymming to gain muscle mass. i start with a short warmup and my splits are like this:

    Monday: Chest, Biceps
    Tuesday: Legs, Calves
    Wednesday: Off
    Thursday: Back, Abs
    Friday: Shoulders, Triceps
    Saturday: Off
    Sunday: Off

    i take protein powders twice daily and have 4 meals a day, mostly consisting of rice and rotis. is this enough? how much time does it take for the results to show? is the rest i take enough? i weight 59 kg s now

  5. would u also mention the different workouts for each muscle group i should do on one day?

  6. takeupsculpting Says:

    Dear Nikhil, you can train on a variety of splits.
    You can train each muscle group twice a week in 2 differnt ways.
    In one plan, you can work all the six days: chest, shouldres, triceps, cardio (30 minutes) on Mon and Thu; back, biceps, forearms on Tue and Fri; thighs, hamstrings, abs, calves on Wed and Sat.
    If you train like this, you may get more muscularity but not gain much muscle weight.
    In another plan, you can train chest, shoulder, triceps, calves, abs on Mon and Thu; thighs, hamstrings, back, biceps, forearms on Tue and Fri; cardio (30 mniutes optional) on Wed and Sat.
    Advanced bodybuildres may train each muscle group once in every 4 days. Some prefer to train each muscle once in every 6 or 7 days.
    But, they will train with extraordinary weights and intensity which will make it a must them to train taking more gap or else, they will not grow but only regress.
    It all depends on how fast your muscles recover from intense training.
    Talk to your trainer. If he is smart enough, he will observe your body and help you out.
    PS: There is a story on the blog that explains what is a super set. Pl. read all the posts.
    Your time will be well-spent, trust me.

  7. hi coach can i am shrikanth i am just 18 can i come to a good shape when i go to gym continuously for 30 days?

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