Burn 1000 Calories in 1 training routine No Cardio

My full body workout to gain muscle and lose fat:
If you are looking to gain muscle and lose fat and calories this will be the best training programme for you to use a full body weight training work out concentrating on gaining strength and bulk while also keeping you lean by burning large amounts of calories, this is guarenteed to gain muscle and lose fat so here it is people.

* Flat bench: 3 sets 6-8 reps
* Weighted dips: 3 sets 6-8 reps
* Barbell curls: 3 sets 6-8 reps
* Shoulder dumbbell press: 3 sets 6-8 reps
* Squats: 3 sets 6-8 reps
* Dead lifts: 3 sets 6-8 reps
* Machine crunches: 3 sets 6-8 reps

All sets should be performed at 70-90% of your 1 rep maximum I would advise starting at 70% and working up to 90% for your final set.
Rest for about a minute between sets, this will help to keep your heart rate up thrugh your work out as well as the rests between each set in the training routine, which will help you gain muscle and lose fat throughout.
What this work out will achieve is about 1000 calories burnt but surprisingly only roughly a third will be actually burned during the training routine its self, the rest will be burnt following the work out this is due to heavy lifting inflicting more damage on your muscle fibres and they therefore they need more oxygen and energy to repair themselves, this makes you actually burn more calories after the training routine than during the training routine this is why it is so good to gain muscle and lose fat.
In my experience this workout usually takes about 1-1.5 hours and would recommend trying to do it 3 times a week to get noticeable results, good results should be noticeable within a few weeks if done properly you will definatly gain muscle and lose fat.

Better results will always be seen when following a good diet.

if you are looking for more long term programmes to gain muscle and lose fat that work check out my favorites to the right of the page.
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Keep it up guys remember good diet and training help gain muscle and lose fat.

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