The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutesâ€¦
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 hoursâ€¦ 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 toâ€¦ 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 itâ€¦ sounds easy, right? That couldn't possibly do anything, right? I personally challenge youâ€¦ try itâ€¦ 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 replaceâ€¦ 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 moreâ€¦ 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. http://www.guaranteed-weightloss.com
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.
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
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.
Be sure to include enough protein for your level of activity (you
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
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 reasonsâ€¦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.
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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