Our 2005 poster series focuses on the results you want. Each poster features our online video clips for proper muscle-building form
Photographs by: Darryl Estrine, By: Myatt Murphy
The Payoff

The Muscles That Burn Off Fat

Your body can become a fat-burning machine if you build large muscle groups like your back, chest, quadriceps, ham-strings, and gluteal muscles. Focus on these and you'll work more muscle fibers than if you targeted smaller ones, and you'll add lean muscle to your frame. More lean muscle means a more effective rest-ing metabolic rate. That's why every muscle plays a part in building a body that burns fat.



Great Definition!

Going for a leaner look may seem as if you're sacrificing size, but losing body fat can make your body look bigger. Strip away excess fat and uncover your muscles for a more defined look--making your muscles appear much larger.



Tasty Food!

Instead of trying to lose unwanted weight through dieting alone, add a regular routine of high-intensity weight training and cardiovascular work so you can keep the weight off without depriving yourself of your favorite foods.



Instant Energy!

Training aerobically causes your body to produce more adenosine triphosphate (ATP), a molecule that carries energy to your body's cells. Having more ATP boosts your stamina on the playing field, between the sheets, and throughout the day.



More Time!

A workout composed of supersets and trisets--exercises performed back-to-back without rest--is a faster-paced routine than traditional straight sets with rest after each move. This means you'll shave minutes off your workout while your muscles receive the same level of stress.



Your Fat-Burning Body

Lose Flab, Reveal Muscle

To burn fat, take a two-part approach. First, work as many muscle groups as possible. Compound exercises that work multiple muscles across multiple joints are "more effective than isolation exercises at burning fat," says Len Kravitz, Ph.D., coordinator of exercise science at the University of New Mexico. The more muscle fibers you utilize, the more lean muscle tissue you'll develop, which will really boost your metabolism. Second, you need to mix cardiovascular exercise with your weight training. Follow this plan and you'll build a body that has no choice but to melt fat all day, every day, for a leaner, stronger physique.



The Workout

This array of classic compound exercises performed in superset fashion adds up to a full-body plan with a few twists -- literally. Many of the moves require you to turn the weights as you lift. These slight variations can help bring even more muscle fibers into play. To maximize the fat-burning effect, you have to minimize the time you spend resting. For each superset or triset, do 10 to 15 repetitions of the first exercise, then immediately proceed to the next move in the pair or trio. So perform the squat immediately after the lunge; do the bench press, row, and Arnold press one after another; do the dip immediately after the curl; and perform the double crunch as its own set. Rest only as long as assigned between sets. Maintaining this fast pace allows you to do more work in a shorter period of time. That way, you'll always have enough time after your weight routine for the cardio work required to burn more calories and shed extra fat.



Week 1

Create your routine by…Doing the exercises in the order shown

Sets of each exercise: 2

Your total workout should be…16 sets

Repetitions per set: 10-15

Rest between supersets: 15-30 sec

Do this workout…Twice a week

Do cardio training immediately afterward for at least…15-20 min

Do cardio training between workouts at least…1 day



Week 2

Create your routine by…Doing the exercises in the order shown

Sets of each exercise: 2

Your total workout should be…16 sets

Repetitions per set: 10-15

Rest between supersets: 15 sec

Do this workout…Three times a week

Do cardio training immediately afterward for at least…20-25 min

Do cardio training between workouts at least…1 day



Week 3

Create your routine by…Doing the exercises in the order shown

Sets of each exercise: 3

Your total workout should be…24 sets

Repetitions per set: 10-15

Rest between supersets: 15-30 sec

Do this workout…Twice a week

Do cardio training immediately afterward for at least…25-30 min

Do cardio training between workouts at least…2 days





Week 4

Create your routine by…Doing the exercises in the order shown

Sets of each exercise: 3

Your total workout should be…24sets

Repetitions per set: 10-15

Rest between supersets: 15 sec

Do this workout…Three times a week

Do cardio training immediately afterward for at least…25-30 min

Do cardio training between workouts at least…2 days

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=be5a99edbbbd201099edbbbd2010cfe793cd____&page=1&cm_mmc=FitnessNL-_-2007_03_20-_-Body_2-_-Melt_Fat_Like_Magic#