Tips to Gain Muscle and Lose Fat in Just 2 Weeks
11-08-2017 | Posted By: Chhavi | 1702 View(s)
Who doesn’t want to gain muscle, lose fat and improve their overall physical appearance? Everybody does! It is next to impossible to gain muscle and lose fat without doing an intense workout. Now, we are not saying that you will be able to gain a lot of pounds in two weeks or so. But, with a strict diet and some explosive exercises; you surely can add some serious muscle to your frame. So, let’s explore the amazing tips to gain muscle.
During the two weeks of the intense workout, the type of food you eat and how you consume it will play a great role in making a big difference in your physique in the span of just two weeks. You will have to increase your protein intake, and the exercises you do will be intense. All things considered, you may not see a significant change in your physique in two weeks, but this workout will give your body the best shape it can in just 14 days.
Tips to Gain Muscle in Two Weeks
1.Load up on Whey Protein
Any person who hit the gym to gain muscle can tell that whey protein is essential for building muscle. You should eat one to two grammes of protein per pound of body weight per day to lose fat and build muscle mass. To reap the benefit of protein, take whey protein supplement post-workout immediately. According to Whey Protein Institute, whey protein is a protein that absorbs fast and metabolises quickly into your muscles.It gets to the muscles fast and also repairs and rebuild the damaged muscle. Thus, make sure to consume whey protein daily to build muscle. This is one of the most valuable tips to gain muscle which you must follow.
2. Say ‘Yes’ to Compound Lifts
If you want to gain muscle, then you must focus on compound lifts. It is because these lifts make your muscles work as well as allow you to lift more weight with every rep, causing more damage; which in turn helps in remodelling your muscle fibres.
According to various studies, large muscle group exercises are good for building the body’s levels of testosterone and other muscle-building hormones.
To build muscle in the upper-body, you can try variations of the bench press, bent-over row, plank pull, pull-up and dips. For lower-body growth, you can try deadlifts, lunges, squats, lunges, sled work and power cleans.
3. Get Proper Sleep
If you do not get proper sleep, your body won’t get proper rest after the intense workout; which means that your muscle won’t bulk up if you do not give them a chance to build back up post-workout. Thus, you must get eight to ten hours of sleep each night. Sleep is actually important if you want to get bulky muscle because when you sleep, your testosterone and human growth hormone are released at higher levels, which in turn grow and repair your cells. So, get a good night sleep every night if you want to get a bulky body. This is indeed one of the simplest tips to gain muscle.
4. Eat Casein Before You Sleep at Night
If you are into bodybuilding, it is next to impossible that you haven’t heard of casein protein. This protein digests slowly and is very effective to build body muscles. You should take casein before going to bed at night. If you do not want to ingest casein protein, then you can take milk, cottage cheese and Greek yoghurt as these are also excellent sources of casein. This is again one of the most important tips to gain muscle.
5. Stay Away from Stress
One of the major tips to gain muscle is to avoid stress. Stress can make it impossible for you to achieve your goal of building muscle. It is because it decreases your body’s levels of anabolic, or muscle-building, hormones such as human growth hormones and testosterones; both of which break down your muscle rather than building it. Plus, when you take the stress, you are not able to sleep which makes you put on unnecessary weight. So, make sure to beat stress to be fit and healthy.
6.Focus on Your Diet
You should not just cut down on calories but should focus on whole foods too. You should take care of your diet if you are trying to gain muscle mass. You need to intake more calories than you burn every day to put on muscles. And, never, ever stay hungry. Focus on eating nutrient-dense foods like fruits, vegetables, soups, healthy fats, dairy and lean meats.
Two-week Training Schedule to Gain Muscle
So, now you know the tips to gain muscle. But are these tips enough? No, they aren’t! You need to do intense training if you want to build muscle in two weeks. So, here we are with a fantastic two-weeks training schedule that is very easy to follow. To follow this training plan, you need to hit the gym for just four times a week. But make sure to train with heavy weights and finish the number of reps you need to do.
Here is a 2-week training schedule to build muscle
Monday- Quads, Hamstrings, and Calves
You can Choose 3 or 4 exercises from the below-mentioned that focus on quads, three or four exercises for hamstrings and 1 exercise that target the calves.
Leg Extensions- 1 set, 25 reps
Leg Press, 1 set, 25 reps
Dumbbell Lunges- 1 set, 15-20 reps (per leg)
Wide Stance Barbell Squat- 1 set, 20 reps
Hack Squat- 1 set, 20 reps
Thigh Abductor- 1 set, 25 reps
Seated Leg Curl- 1 set, 20 reps
Standing Leg Curl-1 set, 20 reps
Lying Leg Curls- 1 set, 20 reps
Romanian Deadlift- 1 set, 20 reps
Seated Calf Raise-1 set, 25 reps
Standing Calf Raises-1 set, 25 reps
Wednesday- Biceps, Back and Abs
On Wednesday, you need to do back, biceps and abs workout. You can select 3 or 4 exercises that target the back and two to three exercises that focus on biceps.
Wide-Grip Pulldown Behind The Neck-1 set, 15 reps
Wide-Grip Lat Pulldown-1 set, 15 reps
Seated Cable Rows-1 set, 15-20 reps
One-Arm Dumbbell Row-1 set, 15 reps
Pullups-1 set, 15 reps
Close-Grip EZ Bar Curl-1 set, 12-15 reps
Concentration Curls-1 set, 12-15 reps
One Arm Dumbbell Preacher Curl-1 set, 12-15 reps
Machine Preacher Curls-1 set, 12-15 reps
Cable Hammer Curls – Rope Attachment-1 set, 12-15 reps
Lying Cable Curl-1 set, 12-15 reps
Exercise Ball Crunch-1 set, 20-25 reps
Cable Crunch-1 set, 20-25 reps
Hanging Leg Raise-1 set, 20-25 reps
Ab Crunch Machine-1 set, 20-25 reps
Friday- Chest and Triceps
On Friday, you need to do exercise that focuses on your triceps and chest. Choose three or four exercises for chest and two or three exercises that target the chest.
Dumbbell Flyes-1 set, 15 reps
Incline Dumbbell Press-1 set, 15 reps
Machine Bench Press-1 set, 15-20 reps
Barbell Bench Press-Wide Grip-1 set, 15-20 reps
Bent-Arm Dumbbell Pullover-1 set, 15 reps
Cable Crossover-1 set, 20-25 reps
Push-Ups With Feet Elevated-1 set, 20-25 reps
Triceps Pushdown-1 set, 15 reps
Tricep Dumbbell Kickback-1 set, 15 reps
Dips – Triceps Version-1 set, 15 reps
On Saturday, you have to focus on your shoulders. Hence, choose three of four exercises that target the shoulders.
Seated Barbell Military Press-1 set, 15 reps
Front Dumbbell Raise-1 set, 15-20 reps
Side Lateral Raise-1 set, 15-20 reps
Leverage Shoulder Press-1 set, 15 reps
Seated Bent-Over Rear Delt Raise-1 set, 20 reps
Barbell Rear Delt Row-1 set, 20 reps
How and When to do Cardio?
It is important to incorporate cardio sessions in the training schedule mentioned above if you want to gain muscle in two weeks. Hence, do your cardio sessions after you wake up in the morning on an empty stomach. Do at least 45 minutes of a cardio session before taking your breakfast.
If you want to have something, then you can take a cup of coffee or tea. However, you need to be certain that you do not add any sugar to it. If you want to have tea, it is best to go for green tea without sweetening it.
When you are doing your cardio session, you can go for the elliptical machine, the treadmill or stepper. If you are not able to do cardio in the morning, then do right after do your training or later in the evening if you workout in the afternoon. Make sure not to do cardio on Monday or Tuesday as you will be doing leg exercises on Monday and hence your legs will need rest.
Here is the training schedule with your cardio sessions combined.
1. Monday: Legs, calves
2. Tuesday: Training off
3. Wednesday: Back and biceps, abs
4. Thursday: Training off
5. Friday: Chest and triceps, abs
6. Saturday: Shoulders, calves
7. Sunday: Training off
So, follow these tips to gain muscle in two weeks. You can maintain your physique even after two weeks if you do an intense workout and take proper care of your diet. So, what are you waiting for? Start the training schedule and let the muscle-building begin!