Showing posts with label burn fat. Show all posts
Showing posts with label burn fat. Show all posts

15 Minute Workouts to Build Muscle and Burn Fat for Busy Men


15 Minutes is All You Need to Build Muscle and Burn Fat!

Don't give me that lame excuse, "I don't have the time to exercise!"

That excuse only works for the weak minded and lazy man. But men have an obligation, or at least they used to have an obligation. Once upon a time, men were obligated to be strong, tough and rugged! Men were not supposed to be fat, flabby, weak and fragile.

Build Muscle Burn Fat


In my opinion, a REAL man should be strong and tough. If he isn't strong, then he needs to do something about it!

If you are reading this article feeling you need to do something about the way you look, think and feel, or maybe you want to improve yourself physically and mentally, then read on my friend. You're about to discover how short workouts can help you build muscle and burn fat faster than ever before!

Why is the emphasis on short workouts? It's all about training economics. Time is such as commodity nowadays, everyone is always in a rush, everyone complains about no time, yet we all have the same amount of time, each and every day.

I have no problems relating to the busy guy. I own my own business, work a full time job, I'm married and have a daughter. Although time truly is "free", I don't have a whole lot of spare time so I decided to eliminate time wasters in my day. Driving to and from the gym, waiting for equipment at the gym, getting stuck talking to "that guy" again at the gym are all time wasters and if you eliminate these time wasters you can easily add a good hour of extra time to your day to do with as you wish!

In addition, creating your own gym, training in your back yard or at a near by playground allows you the pleasure of getting away from the negative atmosphere found at most gyms and health clubs. You can listen to your own style of music, or no music at all, you never have to wait for equipment and you can dress however you want!

Personally, I make the time to look great and stay in shape, even though I'm married, this doesn't mean I am going to let myself go (like many other married men) and look like a sack of potatoes. What girl wants to go to the beach with their husband or boyfriend who looks flabby and weak? No need to answer this question, we all KNOW the answer already!

The current program you're about to see is very powerful but it requires serious effort. The challenges you face with these workouts will not only sculpt your body into a rock hard specimen, but the workouts will also develop your mental toughness and you will carry this "edge" with you everywhere you go. I have seen men improve their relationships, business success and more after only 1 week of these 15 minute muscle building, fat burning workouts! The success you are about to experience goes far beyond the physical realm!

Start with a short warm up to prepare your mind and body consisting of calisthenics for the upper body, lower body and the core. This takes approximately 3 minutes at most and looks like this:

1A) squats x 12 reps

1B) push ups x 12 reps

1C) pull ups x 12 reps

1D) v ups x 15 reps

1E) jumping jacks x 15 reps

1F) mountain climbers x 15 reps

Perform the warm up straight through as a circuit which will also elevates your heart rate. Once the warm up is complete you will be feeling physically and mentally ready to rock n' roll and train hard! Yes, I did say 'train hard!"

Intensity is critical if you want results, I will not beat around the bush and tell you that these workouts are easy. They are not easy, in fact, they are tough workouts and will require mental and physical toughness, sweat and perseverance! Building muscle and slicing away unwanted body fat requires effort but the results, as you're about to experience, are very well worth the sweat and effort!

Most people simply don't train hard enough to get the results they want. There are no secret exercises and the basics always get the job done. You won't find special exercises that have never been seen before in the REAL Man workout plan, instead, everything you need to do will be the basic compound exercises which allow you to use heavy weights and work many muscles at once. This is what we call "training economics."

The workout is performed as a circuit to enable you to keep the pace high and leverage your time. In addition, these workouts will keep your metabolism racing for hours on end after your workout, literally transforming you into a fat burning machine around the clock! All you need to do is choose a few basic movements that work your core, your lower body, and the upper body pushing and pulling muscles.

Don't worry, your arms will get plenty pumped up for the ladies and the beach if you work the upper body movements with heavy weights, basic exercises and intensity. Movements like parallel bar dips, pull ups / chin ups, push ups, dumbbell benching and dumbbell rows all work the "guns" heavily and will transform those skinny arms into muscular, shirt stretching "guns"! Isolation movements are not as effective for adding muscle or leveraging your time so keep these movements to a minimum.

Try the following workout after your warm up:

1A) mixed grip pull ups (vary grip EVERY set) 2 x max reps

1B) feet elevated push ups 2 x max reps

2A) dumbbell reverse lunges 2 x 8 each leg

2B) standing dumbbell military press 2 x 6 - 8 reps

If you are a beginner, rest 30 seconds after exercise A, then perform exercise B, rest another 30 seconds and keep repeating until the prescribed sets are completed.

If you are more advanced, perform exercises A and B back to back and rest 60 seconds after exercise B. Three days a week should be your target goal for working out, and when you have more time it is perfectly fine to get in a fourth workout of the week. Your fourth workout of the week can be a bodyweight only workout performed for high reps. These short workouts are especially great for Friday's when you're in a rush to get home and get ready for a night out on the town or to see your family.

Short workouts also make it more motivating to get in there and workout as opposed to dreading your 60 minute workout that you will be more likely to skip, especially on Fridays!

These powerful, 15 minute workouts solve the all too often excuse, "I don't have the time to exercise." Well, now you have the knowledge and you KNOW you have the time, so get busy with it.

Maybe you can help motivate other men into looking the way men are supposed to look!



Learn How to Burn Fat, Gain Muscle and Develop an Athletic Body


There is no getting around the fact that diet and workout strategies are extremely important if you're going to get a have a body like a Hollywood A lister that will be envied and admired by both men and women alike. This article will really emphasize the training portion of a solid fitness model body workout routine, with tips on how to properly structure your workouts so your body will be able to both burn fat and gain muscle within the same routine.

Burn Fat Gain Muscle

Workout Basics: Why the High Rep/Light Weight Strategy Won't Help You Reach Your Goals

Many of us have been convinced that higher reps with lighter weights is what helps us obtain more muscle, nothing could be further from the truth. Unfortunately, it can appear that your muscles are getting bigger when in fact they really aren't. What happens is that the muscles will appear to be more toned in the gym when they are fully pumped, but afterward when the pump is gone, the tightness in the muscles disappears as well. You have to lift heavy weights to effectively maintain the great tone and ripped definition of your huge muscles.

Workout Basics: The Real Secret to Gaining Long-Term Muscle Tone is Lifting Heavy Weights

By the overloading the muscles, we accelerate the density, and therefore the quality, of muscle definition and improve our nervous system at the same time. You won't gain a lot of muscle while you are working to lose fat, however, you can make your muscles look more toned and defined if you use a workout approach that is more strength-minded. You should aim to lift approximately 5 sets or more of 3-5 reps with the heavier weights. Another great tip is to mix in what are known as "super sets", reps of exercises that work your opposing muscle groups, like the back and the chest. If you learn to go heavier on opposing muscle groups without reaching fatigue, you will also find that the added intensity in your workout will cause you to burn more fat when you exercise than before. My workouts take a heck of a lot less time this way. Turbulence Training for Fat Loss program by Craig Ballantyne outlines this kind of system. This program is an excellent choice for anyone that wants to burn fat and gain muscle.

High Intensity Interval Training is highly recommended for people that want a the most effective cardio workout.

If you want to burn fat as well as retain and build muscle at the same time, it is important to incorporate some high intensity intervals into your workout strategy, because cardio is the real key to success. No more agonizingly slow and repetitious cardio routines; you will be able to burn more fat in less time with this strategy of high intensity interval training. If you have never done interval training before, the best way to describe it is that you would do a period of really intense exercise and follow it by a period of easier exercise, then repeat the cycle for anywhere between 20-30 minutes. There are a lot of options on how to accomplish this, but the best way to do it effectively is by using either a treadmill or a stationary bike. If you do interval training directly after the weight lifting portion of your workout, you will see better results.

For an example of the benefits of High Intensity Interval Training or HIIT you should look at the workout routine of a sprinter. Anyone can get an amazing ripped-looking body with a low percentage of body fat and strong, toned muscles just by following a HIIT workout program.

A program with powerful cardio and even an elementary strength training regimen will help you burn fat gain muscle, develop strength and increase your power. An athlete's body is yours when you workout like an athlete.



Build Muscle and Burn Fat

Build Muscle and Burn Fat - Intense Weight Lifting


Most people workout because they want to look better. One of the biggest misconceptions about getting ripped and cut muscles is that you should do low weight and high reps. While this does work, there is a much better way build muscle and burn fat.

Build Muscle and Burn Fat

How to Burn Belly Fat For Men

How to Burn Belly Fat For Men - Lose That "Spare Tire" Midsection Look


How to Burn Belly Fat

Learning how to burn belly fat for men is a relevant question for males, because men gain and store weight differently than women. Men tend to be "apple-shaped" and carry their fat in a ring around their lower stomach and back area.

No matter your sex, though, I have an important question for you. Do you know the best belly fat burning exercises? If your answer is doing sit-ups and crunches, you're wrong.

Most people don't know this, but sit-ups, crunches, and ab workouts will not really work to burn belly fat.

These exercises are best for developing ab strength when the fat around your midsection has been diminished. You can start doing these crunches and sit-ups to gain definition and 6-pack abs once you lose that belly fat, but first - how do you lose the fat?

Fat loss experts suggest that the best way to lose midsection fat is by following a regular cardiovascular routine. To be specific, it will involve aerobic exercises. Aerobic exercises typically work out the entire body, which significantly helps in losing weight. Some popular and entertaining cardio workouts include walking, jogging, and even your favorite sports, like football, volleyball, basketball, soccer, and tennis.
You can't target your belly specifically (if someone tells you this, they're lying), but a regular workout routine will eventually lead to burning belly fat. Locations of major fat deposits vary from person to person, but most men will gain the most weight in their lower abdomen and lower back, and that fat will (unfortunately) also be the last to go. Keep working hard for at least 4-6 months to see that annoying lower belly fat eliminated for good!
Changing your lifestyle a bit will speed up the timeframe in which you start to see results. Start eating healthy to have faster and better results from your workouts. If you're serious about burning abdominal fat, then you should avoid fatty meats in your meals, like pork and steak. In general, for food choices, consider fruits, vegetables, nuts, and fish.
Now that you have an idea of how to burn belly fat for men, you can start immediately. Keep in mind that there's nothing instant in this world when it comes to fat burning.



Build Muscle and Burn Fat

Can You Really Build Muscle and Burn Fat At The Same Time?


Build Muscle and Burn Fat
Can you really build muscle and burn fat at the same time? Or is that just reserved for the drug boys and girls? I know, I know, all those amazing before and after pics in the ads, right? But how real are they?

In a study reported in the American Journal of Clinical Nutrition (58:561-565), "Muscle Hypertrophy With Large Scale Weight Loss and Resistance Training," subjects took off fat while gaining muscle.

Fourteen women followed an 800 calorie, high protein diet (80 grams of protein, 97 grams of carbs and 10 grams of fat) - with seven of the women lifting weights for 30 to 40 minutes three days a week and the other seven women simply following the diet without exercise.

The study lasted for 90 days and the workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion.

The two groups lost the same amount of weight - approximately 33 pounds. The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle, along with fat.

"These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction," said the researchers. "Strength declined in the sedentary group during the weight reduction but increased in the weight-trained group."

The key to successful weight loss is weigh training - not walking, or any other low intensity cardio program - and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.

Now, let's get a few things straight. This is not an endorsement of severe calorie restriction. Even if you get results initially, eventually your body will rebel with a lower metabolism, muscle loss and fat gain.

However, it does show you that when you properly apply the fundamentals of proper weight training and nutrition, you can build muscle while you burn fat, and completely reshape your body.

If you really want to ramp up your results so you can dramtically transform your body and do it fast, consider adding high intensity interval training, or what I call power cardio, to your weight training program.

This type of training, along with intense weight training, is one of the best things you can do to build power, muscle mass, speed, strength, endurance, and lose fat! Proper power cardio can give you the best of all worlds.

A brief explanation of this training is that you do just that - train in intervals, by alternating a brief period of exercise with a brief period of rest.

And the overall length of your workout are much briefer in duration than your typical aerobic sessions.

Power Cardio will -

1 - Burn more calories by elevating your metabolism so you lose fat faster
2 - Increase your power
3 - Increase your speed
4 - Increase your endurance

No matter what your fitness goals, power cardio is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.

You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.

Don't continue doing endless hours of aerobics that aren't helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training.

If you want to build muscle, lose fat and get fit fast, you need to add power cardio to a program of intense weight training. These two forms of exercise, combined with a proper nutrition program, will quickly and radically change your body from a before into an after. By training intensely in short workout sessions, you can spend less time training, allow your body to recover from your workouts, and more quickly see muscle building, fat burning results!