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  • Writer's picturelemonfrogfitness

Fat Burning & Muscle Toning Workouts

Firstly I would like to point out that muscle “toning” isn’t really a thing, the only way you can “tone” muscle is by building it.

I know who my biggest demographic are that’s why I went with toning in the title.

Anyway back into it….

A controversial title which begs the question can you tone/build muscle and burn fat at the same time?

The short answer is yes you can but only if you fall into one of the below categories:

  • If you’ve had minimal weight training experience.

  • If you have a high body fat % (overweight)

  • If you’re returning from an injury or prolonged time off training.

  • If you’re a genetic freak (top 1%of the population)

If you’re goal is to lose a lot of fat fast as possible prepare yourself to lose muscle to. Being in a calorie deficit puts you in a catabolic state (breakdown), the more aggressive the calorie deficit the the more muscle you better be prepared to lose.

The less aggressive your calorie deficit the more likely you are to retain muscle (with a sufficient protein intake)

Protein is very important when it comes to retaining and building muscle as it’s the building blocks of our body, an insufficient supply will cause you to burn stored protein (muscle) as fuel.

To ensure you retain as much muscle as possible you should be aiming for 1.8g-2.5g of protein per kg of body weight.

If you have a high body fat % you should aim for the lower end of the scale, if you’re relatively lean you should aim towards the higher end of the scale.

Your training plan also plays a significant role in if you can build or retain muscle mass.

If you’re routine consists mostly of cardio and light weights then you can kiss your muscle goodbye.

However if you have a well designed routine programmed to stimulate your muscles and increase strength then you can say hello to a shaped and firm body.

Because I am such a generous guy I am going to supply you with a three day sample workout routine to help you maintain muscle mass and improve body shape along with body confidence.

Perform the following workouts with a rest day in-between each to ensure muscle recovery.

Rotate the two workout plans each session, example below:

Week one: Monday: Workout A, Wednesday: Workout B, Friday: Workout A

Week Two: Monday: Workout B, Wednesday: Workout A, Friday: Workout B

Workout A Full Body

A. Dumbbell Goblet Squats - 4 Sets of 15 Reps, 75 Seconds Rest

B. Seated Leg Curls - 4 Sets of 15 Reps, 75 Seconds Rest

C. Machine Chest Press - 4 Sets of 8-12 Reps, 75 Seconds Rest

D. Single Arm Rows - 4 Sets of 8-12 Reps, 75 Seconds Rest

E. Cable Wood Chops - 2 Sets of 15 Reps, 75 Seconds Rest.

Workout B Full Body

A. Leg Press - 4 Sets of 15 Reps, 75 Seconds Rest

B. Romanian Deadlifts - 4 Sets of 15 Reps, 75 Seconds Rest

C. Machine Shoulder Press - 4 Sets of 8-12 Reps, 75 Seconds Rest

D. Lat Pulldown - 4 Sets of 8-12 Reps, 75 Seconds Rest

E. Abductor Machine - 3 Sets of 15 Reps, 75 Seconds Rest

Following these workouts, the protein guidance above and a slight calorie deficit will ensure you build muscle and burn fat if you fall into one of those categories and will help you maintain as much as possible if you don’t.

If you are looking to get some serious results and learn a lot along the way then I am here to help.

I am offering a free weeks trial in my fully private training studio exclusively to you blog readers as a thanks for your continous support.

During this week alone you’ll learn more about training, how to find a diet and nutrition plan you can stick to long term and feel more confident working out.

Due to demand these offering will be put on hold in the near future until spaces become available again, so if you want to have a free trial you may want to act fast.

As always a huge thank you for taking time out of your day to read this blog I hope you’ve enjoyed it as much as I have enjoyed writing it for you.

For your free trial or any questions you may have please feel free to email me at


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