{"id":554877,"date":"2026-07-17T19:15:21","date_gmt":"2026-07-17T19:15:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/554877\/"},"modified":"2026-07-17T19:15:21","modified_gmt":"2026-07-17T19:15:21","slug":"how-to-build-muscle-burn-fat-and-improve-your-cardio-at-the-same-time-this-4-week-plan-does-it-all","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/554877\/","title":{"rendered":"How to Build Muscle, Burn Fat and Improve Your Cardio at the Same Time \u2013 This 4-Week Plan Does it All"},"content":{"rendered":"

The aim is simple: build muscle, burn fat<\/a> and come out the other end both leaner and bigger. Let\u2019s make it even more appealing by adding that you also want to end up fitter than you were beforehand \u2013 faster and more conditioned.<\/p>\n

As you can imagine, chasing three entirely different \u2013 and even contradictory \u2013 goals takes time, effort and energy. It also requires a lot more than just \u2018training hard\u2019 and hoping for the best.<\/p>\n

That\u2019s why the Men\u2019s Health SQUAD has enlisted top coach Kori Sampson<\/a> to create an exclusive programme specifically engineered to help you chase down all three of these goals concurrently \u2013 and actually nail them.<\/p>\n

Meet Your New Coach<\/p>\n

Sampson, a coach for online training platform iFit, has spent the past decade refining a tough-love approach to hybrid training, balancing the disparate demands of running, lifting, high-output conditioning and looking good while doing it.<\/p>\n

Chasing three goals takes time, effort and energy<\/p>\n

What Sampson posseses isn\u2019t a theoretical understanding of performance. He\u2019s put himself through the wringer to find his own edges \u2013 and to get a greater appreciation of how to craft the perfect strategy for helping others to achieve their goals. He ran 800km across the UK for men\u2019s mental health charities, ran 100 miles in a single effort and won iFit\u2019s televised series, Trainer Games, a competition built around intense physical challenges.<\/p>\n

\"deadlift\"Bigger, Leaner, Faster<\/p>\n

The full plan, available exclusively to Men\u2019s Health SQUAD members, combines gym-based strength work, an interval running session and a mixed-modal conditioning session. Alongside this, you\u2019ll find a comprehensive nutrition guide that answers every question you\u2019ve ever had around fuelling for more muscle, less fat and better performance.<\/p>\n

The workouts below will give you a taste of the action. Put them to the test, then check out the full plan via the MH app.<\/p>\n

\"fitness<\/a><\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n

Workout 1: Upper-Body Push <\/p>\n

This gym session is designed to help you gain muscle and strength through the \u2018pushing\u2019 muscles of your chest, shoulders and triceps. Follow Sampson\u2019s coaching notes for the full experience.<\/p>\n

\"personA. Chest Press<\/a> (barbell or dumbbells) \u2013 4 sets x 12,10,8,6 reps
B. Incline Press (machine or dumbbells) \u2013 3 sets x 10 reps
C. Dumbbell Fly \u2013 3 sets x 10 reps
D. Shoulder Press<\/a> (barbell or dumbbells) \u2013 4 sets x 12,10,8,6 reps
E. Dead Hang<\/a> \u2013 3 sets x 1 minCoach\u2019s NotesMake sure you warm up your shoulders thoroughly.Perform a warm-up set on each exercise before starting your working sets.On the 12\/10\/8\/6 sets, increase the weight as the reps reduce. Choose weights that take you close to failure on the final rep.Rest for 90 secs between sets and even longer as the weights get heavier.Try to keep some momentum in the session.Workout 2: Running Intervals<\/p>\n

This track, treadmill or outdoor run session is designed to do one thing: boost your running performance to steer you into PB territory.<\/p>\n

\"person<\/p>\n

After a 1k warm-up, complete 5 rounds of the following:<\/p>\n

1k below race pace (15 secs slower)1k at threshold Rest for 60 secsCoach’s NotesTreadmill running can be great for maintaining split times and work rate. You could also do this session on a running track or a flat, unbroken surface outside.Begin with full-body mobility, including cat cows, walk-outs, leg swings in front and leg swings to the side for hamstrings and hips.Start off at zone 2<\/a> (a conversational pace).Race pace equals desired pace for the goal of your specific distance. For example, a 20-min 5k<\/a> is 4min\/km race pace.Threshold should be a pace you can keep up for 1km. It should feel difficult at the end of each rep and should be above race pace.