Getting big and cut is the goal of many lifters and this is what they seek out when looking for an ideal weight lifting workout program. This, of course, is wanting the best of both worlds: big muscles yet chiselled abs. So it takes a spot on weightlifting workout program to get it right. As many knows, in order to get big muscles, you have to increase your eating and focus most of your energy on a weightlifting workout and away from cardio based workouts. On the other hand in order to get cut you are invited to limit your eating while placing concentration on cardio workouts! So one can see that a weightlifting workout program must really dial it in to balance both of these goals at the same time. Some general rules to follow are the following:
1. Increase your calories. You are going to have to increase your calories and protein to get big. But it is possible to find a ” zone ” where you are able to keep your calories up, yet at the same time not too high where you are gaining fat. Further dialling into this personal zone you can figure what combination of foods you can eat in order to not only have enough to gain muscle, but also burn fat. Usually what most people find is cutting their carb intake and replacing it either with more protein or small amounts of fat will get them in their personal zone.
2. Lift heavy. In order to build muscle through a weightlifting workout program, you are going to have to lift relatively heavily and generally to a point where muscular failure is achieved. Usually within the 5-8 rep range is ideal when trying to build muscle.
3. Do cardio. No way around it really. If you are eating relatively heavy, lifting heavy, you need to add that cardio to burn fat and make sure you do not gain fat. Rather than doing cardio in a fashion that is exhausting and will overly tax your body, perform cardio in a more moderate manner for a period of 30-45 minutes. Usually walking at a fast pace where you can still maintain a conversation is ideal for fat burning. You’re targeting the fat, and not tapping into major muscle breakdown, so not sacrificing your hard earned muscle building you achieved with heavy weights.