A Guide to Building Muscle and Burning Fat

A Guide to Building Muscle and Burning Fat

When most people exercise, they often set goals they want to achieve during their workouts. Some aim to build muscle, while others intend to burn fat and lose weight. Fortunately, there are several exercise machines that can help you do both. Learn your options with this guide for building muscle and burning fat.

Elliptical Machines

One piece of exercise equipment you can use to achieve these goals is an elliptical machine. It’s a great way to get a full-body workout while lowering the amount of stress that you put on your joints. When using an elliptical, you must move its pedals with your feet and push and pull its poles with your hands.

You can use the elliptical to build strength and lose weight by adding strength training to your routine. As you improve your muscle mass, you will have a better resting metabolic rate and higher energy expenditure and calorie burn levels. So even if you are not even exercising, your body will have more ability to get rid of fat.

Another strategy you can use is engaging in high-intensity interval training (HIIT) on your elliptical, which will require you to switch your pedal direction. By going forward, you will work out your quads and hamstrings, while going backward will allow you to focus on your calves and quads more. But as you build muscle in these exercises, you will burn more calories.

You can even increase benefits by going faster on your elliptical, changing the level of the incline or resistance, or even going completely hands-free when you use the elliptical. The latter will help you improve your core muscles.

Functional Trainers

You can also turn to functional trainers to achieve your goals of getting stronger and burning calories. These machines come with cable pulleys and attachments so you can focus on multiple muscle groups while performing various exercises.

For example, a functional trainer can allow you to do exercises like chest and shoulder presses, deadlifts, or squats. But as you do these exercises over time, you must continue to make adjustments so that you will see more muscle improvement.

You can increase the resistance of a functional trainer or you can increase the amount of weight. You can make significant changes by deciding to perform more sets or repetitions in your workout.

If you feel comfortable enough, try shrinking the span of your breaks so that your muscles must work more. But remember as well to change the types of exercises you do over time. This precaution will help ensure that your body does not get used to a single workout.


If you are looking for a mode of exercise that will benefit your muscles and burn fat but does not require the exertion of a functional trainer, try a treadmill. But like a trainer, these machines offer you variety in the workouts you can do with your legs.

For example, you can enjoy a walk or a run on a treadmill. As you do, you will be adding tone and definition to such areas as your glutes, hamstrings, and quads. Your core can even enjoy benefits since you will engage muscles that help you maintain your balance as you exercise. Further, as with any exercise, you can build muscle and lose weight by changing things up in your workout.

Try engaging in HIIT or utilizing the machine's incline. You can even incorporate free weights into your exercise on the treadmill. They will help you with your strength in your arms and even your legs since the weights will make them work harder as you walk or run.

Stationary Bikes

Like an elliptical, a stationary bike can give users a good way to increase their strength and lower their weight while experiencing less strain on their joints. Consider using an upright bike, which is comparable to one you would use when you would take a bike ride outdoors. You also have the option of buying a recumbent bike, which provides you with additional back support.

As you might expect, a stationary bike can help you exercise your lower body muscles, but you can target other ones as well. As you push down and pull up the pedals, you will be exercising your quadriceps, hamstrings, and calves. This action can exercise your core, back, and glute muscles, too. 

In addition, try using a bike with handles if you want to make your upper body work. Doing so will allow you to exercise your shoulders and triceps. Switching to different pedaling intensities for certain parts of your exercise will help burn more calories.

Rowing Machine

One exercise machine that is often overlooked but can offer users great advantages is a rowing machine. Using a rower allows you to get stronger and lose weight while experiencing a low-impact exercise that puts no stress on your joints.

The rowing machine will also require you to use most of your body's muscles. For example, your legs will help you push your body back, and your arms will need to move the handle that mimics the rowing action. Additionally, you will also be using your upper body and core muscles through the movements.

This allows you to eliminate more calories as you work out and for your body to continue losing them after your exercise. In addition, you will add more muscle tissue that will aid in fat burning and contribute to your weight loss.

Even though it may be tempting to escalate the intensity and raise the resistance levels when you exercise, be careful when you do so. You should be able to keep a pace where you can exercise on the rower and talk to someone at the same time.

Now that you know several of the options available when it comes to adding more muscle and lowering your weight, you can decide which one is best for you. If you are looking for functional trainers in Southern California or other exercise machines, contact California Home Fitness. Our selection includes many best-buy machines that can fit the needs of your workout and help you achieve your health goals.

A Guide to Building Muscle and Burning Fat