An Effective Fat Burning And Muscle Building Workout


The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes…

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don't have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most "fitness experts" recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn't perform the traditional style workouts

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don't know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn't mean strength and usually leaves you stiff and inflexible)! I'm sure your schedule is probably the same. The good news though is you don't have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

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I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

Jumping Jacks -1 minute

Bodyweight squat (one-leg squat for advanced) - 15-20 reps

Push-ups (slower reps for advanced) - as many reps as possible

Kick butts (jog in place and kick your rear with both heels) - 1 minute

Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps

Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) - 15-20 reps

High knees (jog in place lifting knees as high as possible) - 1 minute

Stationary lunge - 15-20 reps

Torso rotations/twists - 20 reps each direction

Side bends/reaches - 20 reps each direction

Mountain climbers - 1 minute (if you can J)

Wall sit - as long as you can hold it

Dips (use chair/bench/stairs) - as many reps as possible

There you have it… sounds easy, right? That couldn't possibly do anything, right? I personally challenge you… try it… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.

This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more… watch for it in coming months.

About The Author

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Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want.

Click Here to discover more fat burning and muscle building tips you can use to shed fat and gain muscle!

Nutrition Tips to Improve Fat Loss

by Rick DeToma

Incorporating these fat loss tips will improve your nutrition

program. Start off slowly and add one a week, you don't have to

adopt all of them at once. Before long, you've cleaned up your

nutrition program and on your way to reaching your goal. Trendy

diets, fads and the infomercial product of the month, are not

going to help you reach your weight loss goals. A well

thought-out nutrition and exercise program will.

Eat breakfast

Proven time and again, those who eat breakfast are more

successful at controlling their weight than those that don't.

Plus, when doing strength training exercises (and you know you

should be), it's even more important to make certain you fuel

those muscles after an overnight fast. The perfect time for

burning fat because glycogen, blood glucose and insulin levels

are all low.

Unfortunately, it may also be perfect for burning muscle, because

glycogen levels are low, and levels of the catabolic stress

hormone cortisol are high. If you skip breakfast and eat lunch at

noon, you're not only in a highly catabolic (muscle wasting)

state, you're also sending an unmistakable starvation signal to

your body.

Eat less sugar

Start reading labels! Sugar is hidden in almost every commercial

food item. A single tablespoon of ketchup gets 3 of its 4 grams

of carbs from sugar. A 12 oz can of cola has a staggering 40

grams of sugar, and ALL of the carbs in a cola are sugar! Why

does that matter?

Simple sugars are digested very quickly and cause a rapid spike

in blood sugar. Your body then releases large amounts of insulin.

Insulin quickly clears the glucose from the bloodstream leading

to low blood sugar (hypoglycemia.) Low blood sugar causes

cravings, hunger, weakness, mood swings and decreased energy.

These cravings for sugar result in a vicious cycle of ups and

downs in blood sugar levels throughout the day.

Eat More Often

Studies have shown that those who eat 4-6 smaller meals per day

have less body fat than those eating 2-3 meals a day, even if

both groups eat about the same number of calories. This is

because of maintaining steady blood sugar levels. Too much

insulin activates fat storage enzymes and forces fat in the

bloodstream into fat cells for storage.

High insulin levels also inhibit enzymes that promote the

breakdown of existing stored body fat. You can manage your blood

sugar and insulin levels by choosing fewer simple carbohydrates,

more complex carbohydrates, eating fiber and having your

carbohydrates with lean proteins approximately every three hours.

Eat protein

Be sure to include enough protein for your level of activity (you

are exercising…right?)

Protein speeds up your metabolism because your body has to work

harder to digest, process, and utilize it compared to fats or


The "thermic" effect of protein is one of the reasons that a

higher protein diet is more effective for fat loss than a diet

high in fat or carbs. Too much of any food can be stored as body

fat, but protein is less likely to be converted to fat than any

other nutrient.

Eat nothing from a box

The closer your food is to nature the better off you are. Have

you looked at the ingredients list in most packaged food these

days? You need to be a scientist to figure out what half the

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ingredients are. Stick to real, wholesome foods, fruits,

vegetables, whole grains, lean protein, etc.

Eat your vegetables

I don't mean fast food french fries. Try to get as many vegetable

servings into your meals as you can. It's nearly impossible to

over eat vegetables. They are full of fiber and will help keep

you full between meals. They also contain loads of antioxidants.

Raw is great, steamed is another good way to have them. Hold the

heavy cheese sauces please!

Eat protein and carbs together

If you want to keep your blood sugar in check, then don't eat

your carbs by themselves. Strive to always have balanced meals of

protein, carbs and healthy fats. You'll feel better and your

muscles will thank you.

Prepare your own food

Best for several reasons…It's cheaper than eating out, you know

exactly what you are eating, and it saves time. It takes no more

time to cook up 6 healthy chicken breasts than it does to cook

one or two. Make things easy. Prepare them over the weekend and

your lunches for the next few days are done. While you are at it,

put on a pot of brown or wild rice, or bake up some sweet

potatoes and you're good to go.

Drink water

LOTS! Most people are already dehydrated. Strive to drink a

gallon a day. If you drink a lot of coffee, then you need an

extra 8 oz for each cup of coffee. Exercise will put more demands

on your fluid levels. You need water. Drink 50-75% of your body

weight in ounces of water. Add an additional 16 oz for strenuous

exercise. No complaining!

Get more exercise

Get some exercise on most days of the week, and alternate between

strength training exercises and cardio training. If you are a

beginner, shoot for two weight workouts a week and progress to 3

or more depending upon your goals. Get in as many cardio sessions

as your schedule will allow, but aim for at least 3.

Commit to adopting these nutrition program changes and you'll be

well on your way to reaching your weight loss goal, whether it's

ten pounds or many more. Sound nutrition and exercise will always

succeed in the long run. Don't give into the temptation of fads.

The information contained in this article is strictly for

informational purposes and is not intended to provide medical

advice. If you are sedentary or over 40 please get clearance from

a doctor before starting an exercise program.

About the Author

Rick DeToma is a fitness coach, and trainer

who specializes in home workouts. Contact Rick for a no

obligation telephone fitness assessment at:

"Simple Steps To Get Huge and Shredded" is a step-by-step program to help you achieve more fat loss in less time

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