I’ve been reviewing multiple articles from BodyBuilding.com and other websites online as well.   During November I tested multiple workouts and tried out a variety of exercises, eventually I came up with a workout plan which I’m going to use during December and January.

The workout plan is a 5-day plan, and I call it “Abdelhaq Pump and Burn” plan :).  I start on Saturday, Tuesday and Friday are off, so I workout from Saturday till Monday, and on Wednesday and Thursday.

The “Pump” in the plan is in the type and variety of exercises, since the focus is pumping up the muscles not shaping them.  As for the “Burn” part, it is in the fat burning cardio exercises in the plan.

Each day of the five days I train one muscle groups, followed by a fat burning exercise for 30 to 40 minutes.   The total time I need in gym is around 1 and a half hours on average.  It might be much, but this is temporary till I reach my fat burning goal.

Here are 2 PDF files, one is the plan, the other contains images which shows the starting and ending position for each exercise, remember to breathe out will putting pressure on muscle (while reaching the exercise ending position -> images on left in the PDF file) and breathe in while returning to the start position and resting the muscle (the images on right in the PDF file).  The images in the exercises PDF are copyrighted to their respectful owners: bodybuilding.com, Precor, and a snapshot from a youtube.com video.

Important Note: The Fat Burning exercise is for you to decide what it is, I basically go with the treadmill choice, and use the Precor treadmill smart rate to stay in the fat-burning level, that’s not more then 135-140 Heart rate speed per minute.

Abdelhaq Pump and Burn Workout

Exercises

Speaking of my fat burning goal, here are some info:

• Age: 27
• Sex: Male
• Weight: 77 Kilograms
• Height: 170 cm
• Fat Level/Ratio (Measured through an electronic device in gym which is said to be not that much precise): 21.8
• Smoker: Only Sheesha

I used to weigh 85 Kilograms 5 months ago, YES I lost 8 Kilograms in 5 months, slow but effective, AND I might have lost 8 Kilograms, but I also gained weight from gaining muscle.  For example:  My biceps measure used to be 32 cm, now it is 37 cm.  So basically I might have lost like 13 Kilograms of fat and gained 5 Kilograms of muscle, I don’t know for sure!

My fat burning/weight loss goal is reaching 72 Kilograms in weight and lowering the Fat ratio to 19 at least, within 2 months.  The “Pump and Burn” plan, hopefully will fulfill this target, and I will use it for one and half months, then by the end of January 2011, I’m going to upgrade it to phase 2, which incorporates changing some exercises to adapt with the changes occurred in my body to benefit my muscles from the new variation in exercises which will be added.  The muscle shaping plan will follow these by mid-April hopefully if everything went well.

As for the diet, I am still on the 5 meals a day diet for increasing metabolism, which you can check here -> My Experimental Diet.  I lost 4 Kilograms in one month (March 2010) on this diet without working out, then stopped then came back to it.

I’m currently taking one whey protein Isolate scoop after working out which is absorbed quickly and helps in muscle recovery, nothing more than that scoop, since excess protein gets converted to fat, and we don’t want that.

People who are not looking for a “lose weight” plan, can benefit from this by doing the fat-burning exercise after the weight lifting less frequently than others, such as twice or three times a week.

Stay tuned for before and after photos by end of January ;)

Tags: cardio exercises, fat burning, health and fitness, pump your muscles, weight lifting, weight loss