Gain Muscle or Lose weight?

All the begginers have the same in mind. I will enter in a gym to burn fat and gain muscle! But how to do that?
Well I'm really sorry to inform that unless you have the Usain Bolt genetics you wont be able to do that.

You can do that but in different phases and the explanation is pretty simple. You have to be in caloric deficit to lose fat and to gain muscle you need to consume more calories than the ones that you spend.

Ok so lets go see the phases!
I recommend you to first loose weight, so if you're new go check our weight loss diet and do our full body workout and after the weight training do some steady state cardio (you dont need to do HIIT cause your heart rate level is high from the weight training.


Ok you are already skinny so what should you do? First of all you will cut on cardio. Second you will do our hypertrophy training to increase the sarcoplasmic mass, and you will do our bulk diet!

So you are now bulky and want to reduce the max body fat and increase the muscle density and tone!
Well do our max density and muscle tone training 5 times a week, do our cutting diet,and you can do 20 min of HIIT with 30 min of steady state cardio after the weight session!