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Building muscle and burning fat takes discipline, perseverance and a positive attitude. Some fat burning, muscle building workouts can take place in the gym while others are meant to be done on the go, but keep in mind that all of your exercise efforts contribute to the overall transformation of your body. 

Throughout this Lose Fat and Build Lean Muscle in 20 Weeks you’ll learn about the principle theories on the best way to build lean muscle and lose fat. The more you understand, the more likely you will achieve your goal. The course will show you how to get the most out of an exercise such as a bench press and deadlift – not just go through the motions of an exercise. You will understand the nutritional requirements to build muscle and burn fat, experience how nutrition can affect performance and results, achieve a new level of muscular strength and endurance, complete a 20-week strength, cardio and nutritional training plan, and more.

What Will I Learn?

  • Experience how nutrition can effect performance and results.
  • Achieve a new level of muscular strength and endurance.
  • Decrease body fat.
  • Improve self-confidence and appearance.
  • Learn proper form for all exercises.
  • Complete a 20 week strength, cardio and nutritional training plan!

Who is the target audience?

  • If you are interested in a disciplined strength, endurance and nutrition program, this course is for you!
  • Do you want to know how to eat clean and exercise to lower body fat? This course will help!
  • Competing in a fitness competition? This course will help you get that awesome physique!


  • Desire to lose fat and build lean muscle.
  • Discipline and dedication to training and eating.
  • Access to a gym facility, resistance equipment and a printer would be very helpful.
  • Prior training knowledge is helpful, but not mandatory.
  • Always check with your healthcare professional before engaging in this or any type of fitness.

Course Curriculum

Section: 01
Introduction FREE 00:02:00
Prepare First Before Starting! 00:06:00
Learn How to Take Measurements 00:08:00
Learn Your Muscle Anatomy 00:21:00
Section: 02
Meal Plan Application and Dedication 00:04:00
Section: 03
Steady State Cardio 00:01:00
Section: 04
Whey Protein 00:04:00
BCAA – Branch Chain Amino Acids 00:04:00
Creatine 00:03:00
Glutamine 00:03:00
Caffeine 00:12:00
Section: 05
Week One 00:03:00
Bench Step-Ups 00:01:00
Deadlifts 00:02:00
Good Mornings 00:01:00
Hip Thrusts 00:01:00
Dumbbell Split Squats 00:01:00
Leg Extension 00:01:00
Lying Leg Curl 00:01:00
Standing Calf Raise 00:01:00
Seated Calf Raise 00:01:00
Bench Press 00:01:00
Dumbbell Incline Press 00:02:00
Tricep Dips 00:01:00
Military Press 00:01:00
Dumbbell Front Raises 00:01:00
Skull Crushers 00:01:00
Cable Crunch 00:01:00
Barbell Bent Over Rows 00:01:00
Tbar Rows 00:01:00
Seated Row 00:01:00
Reverse Dumbbell Flyes 00:01:00
Seated Lateral Raises 00:00:00
Preacher Curl 00:01:00
Barbell Curls 00:01:00
Back Squats 00:03:00
Incline Barbell Bench Press 00:01:00
Glute Bridge 00:02:00
Walking Lunges 00:01:00
Reverse Grip Pulldowns 00:02:00
Dumbbell Incline Flys 00:01:00
Straight Arm Pushdown 00:01:00
Close Grip Barbell Bench Press 00:01:00
Ball V-Ups 00:01:00
Side Plank Raises 00:01:00
Static Planks 00:01:00
Plank Up/Downs 00:01:00
Section: 06
Week Two 00:01:00
Section: 07
Week Three 00:01:00
Side Lunges 00:02:00
Side Planks 00:01:00
Section: 08
Week Four 00:01:00
Front Squats 00:02:00
Forward Lunges 00:01:00
Section: 09
Week Five 00:02:00
Pull-Ups 00:01:00
v-Bar Pulldown 00:01:00
One Arm Dumbbell Row 00:01:00
Dumbbell Curls 00:01:00
Hammer Curls 00:01:00
Pushups 00:01:00
Dumbbell Pullover 00:02:00
One Arm Triceps Extension 00:01:00
Bench Dips 00:01:00
Barbell Split Lunges 00:01:00
Leg Press 00:01:00
Shoulder Internal Rotation FREE 00:01:00
Shoulder External Rotation 00:01:00
Windmills 00:01:00
Standing Dumbbell Shoulder Press 00:01:00
Dumbbell Upright Rows 00:01:00
Hanging Knee Raise 00:01:00
Bicycle Crunches 00:01:00
Mountain Climbers 00:01:00
High Knees 00:01:00
Section: 10
Week Six 00:01:00
Sumo Squats 00:01:00
One Legged Deadlift 00:01:00
V-Bar Tricep Pressdown 00:01:00
Barbell Overhead Press 00:01:00
Standing Overhead Triceps Press 00:01:00
Concentration Curls 00:01:00
Jump Squats 00:01:00
Skaters 00:01:00
Plank Up/Downs 00:01:00
Section: 11
Week Seven 00:01:00
Section: 12
Week Eight 00:02:00
Incline Barbell Bench Press 00:01:00
Section: 13
Week Nine 00:01:00
Back Hyperextensions 00:01:00
Jackknife Sit-Up 00:01:00
Section: 14
Week 10 00:01:00
Section: 15
Week 11 00:02:00
Sumo Deadlifts 00:02:00
Face Pulls 00:01:00
Standing Arnold Press 00:01:00
Front Plate Raise 00:02:00
Seated Lateral Raises 00:01:00
Jump Rope 00:01:00
Box Jumps 00:01:00
Seated Row 00:01:00
Glute Kickbacks 00:01:00
Section: 16
Week 12 00:01:00
Section: 17
Week 13 00:01:00
Section: 18
Week 14 00:01:00
Section: 19
Week 15 00:01:00
Section: 20
Week 16 00:01:00
Section: 21
Week 17 00:01:00
Section: 22
Week 18 00:01:00
Hip Adduction 00:01:00
Section: 23
Week 19 00:01:00
Section: 24
Week 20 00:01:00
Section: 25
What is a Pre-Workout Meal? 00:01:00
How Long Should I Rest? 00:01:00
What Can I Do When I Can’t Get to the Gym to Train? 00:01:00
What is active rest? 00:02:00
Should I Drink Alcohol? 00:01:00
I See Other People Lifting More Weight. Should I be concerned? 00:02:00
Section: 26
In Closing 00:15:00
Resources - Lose Fat and Build Lean Muscle in 20 Weeks
Resources – Lose Fat and Build Lean Muscle in 20 Weeks 00:00:00
Course Certification


This course is for anyone who's interested in this topic and wants to learn more about it. This course will also help you gain potential professional skills.

No prior qualifications are needed to take this course.

You can study this course from wherever and whenever you want. You can study at your own pace and from any device. Just log in to your account from any device and start learning!

Yes, there is a test at the end of the course. Once you’ve completed all the modules of the course, you will have to give a multiple-choice test. The questions will be based on the topics of the modules you studied. And of course, you can take the test at any time, from any device and from anywhere you want.

Don’t worry if you fail the test, you can retake it as many times as you want.

You don’t have to wait a minute after your payment has been received, you can begin immediately. You will create your login details during the checkout process and we will also send you an email confirming your login details.

We make the payment process easy for you. You can either use your Visa, MasterCard, American Express, Solo cards or PayPal account to pay for the online course. We use the latest SSL encryption for all transactions, so your order is safe and secure.

After you complete the course, you’ll immediately receive a free printable PDF certificate. Hard Copy certificate is also available, and you can get one for just £9! You may have to wait for 3 to 9 days to get the hard copy certificate.

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