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.

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 through 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.

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

info@guaranteed-weightloss.com

Article Source: http://EzineArticles.com/?expert=Jesse_Cannone

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Muscle Building For Women - 3 Fitness Tips

Muscle building for women is is the same physiological process that it is for men. However, it is the body image that associated with working out that tends to put off women from heavy weight lifting. You see, women want to look feminine not like Jim Carey's character Vera De Milo from In Living Color!

Most men lift weights to build up muscle in their chest and arms with exercises like curls and bench press. They talk about putting on bulk and want to look like beefy bodybuilders.

The Proper Way To Build Muscle:
First, we must address the issue of the proper way to build muscle, not the way a majority of the gym rats actually workout. Like most people, you probably go into the gym to workout and train the wrong way. It's not your fault, it is just that no one has really explained the correct way to build a fit body and that is mostly because the people you talk to don't know... even you personal trainer is likely to have been misinformed. I am talking about full body fitness and the actual processes involved in gaining real lean muscle mass.

Feeling Kind Of Bulky?
The next thing we must address is the notion of bulk. When you bulk up and cut, a common thing for bodybuilders to do, you are really just making things difficult on yourself- not to mention lying to yourself. Here is why, it has been proven that when you bulk up, you are only adding fat body weight. And because fat spreads around your whole body, you look bigger. You are bigger! It is just not muscle that grew. Then you cut down to look lean... so you are trying to burn off all that fat you just put on...why would you do this? You are not gaining enough muscle from this bulk up to warrant the pain it is to take off the fat. In fact you are not gaining any muscle from the "bulk" up, but you may be gaining from the exercises.

And this is one the of things that terrifies women when it comes to building muscle. What woman in their right mind wants to look bigger? "Gee I want to bulk up" has never crossed a woman's lips!

Here Is The Key To A Sexy Feminine Body: 
You must build lean and strong muscles in order to be sexy slender and be able to see the toned muscle that is currently hiding hiding under a layer of fat.

I know what you are saying, "But that is why I do cardio exercise". Women focus on cardio exercise because they have been taught that it will help them lose weight. And it does, though not very efficiently. Cardio is not the proper fitness training to achieve a sexy feminine body in the least amount of time.

Do interval training as part of your cardio exercises.
Interval training is talked about on my blog, to which a link is provided below, so I wont go into it too much here. However to summarize here, it is an exercise protocol that has you workout with high intensity for a set interval and then short breaks in between. You should add it to your training a few times a week. Right before your usual cardio training is the best time for interval training and will help to accelerate the burning of calories.

Focus on your diet. 
It is very important to getting lean. When you eat, you consume calories that your body needs to burn, or they turn to fat. If you want to have fat loss then you must burn more calories than you eat. Burning more than you eat will mean that you get more lean. Being lean allows you to display all those tight muscles that you build.

Bulk comes from eating too many calories not from gaining too much muscle. Ah, you say "What about all those body builders that look like huge men?" and I reply "Those women chemically enhance the muscle building process" At least the ones that I think you are referring to. You know the ones on the covers of the bodybuilding magazines that have arms bigger than your waist...

Do some Strength training to gain muscle. 
Women tend to not even consider muscle building because they are scared that they will bulk up and gain weight. Mostly they only have these bodybuilding figures from which to take their body image information. So it is understandable. But we are not talking about gaining that kind of muscle and trust me without drugs, you are not going to look like that.

You probably want a sexy celebrity body like Halle Berry or Anne Hathaway. This is a very do-able body type. And I don't mean that in a perverse way. I mean you should be able to get a physique like that.

Muscle grows really slowly unless you are new to weight lifting. IF this is the case you might gain 10 pounds of muscle mass in the first year if you are working out the right way and really pushing it. But more likely you are only going to gain a couple pound or so of lean muscle if you are building for it. So if you are gaining more than a pound or so in the first month of weight training then chances are it is fat and your diet needs to be looked at closely.

Muscle burns calories even when it is just sitting there doing nothing, so the more you have, the more fat you will burn. And even though you may gain a few pounds in muscle weight, you should be losing more via your diet so your total weight will likely come down.

If you want to get a lean sexy celebrity like feminine body then follow the three tips of diet, gain muscle, and add interval training to your cardio exercises. Muscle building for women is a piece of cake if you do these three things. For more information on the proper way to build muscle visit my website at http://gainmusclenotfat.com.

Article Source: http://EzineArticles.com/?expert=Troy_Cleido

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Best Nutrition for Building Muscle - 6 Tips for a Muscle Gain Diet

If you want to increase muscle mass, it's very important to eat the kind of food that gives you the best nutrition for building muscle. This is just about as important as going to the gym regularly. Your hard training will get you less results, if you are not getting the proper nutrition for muscle gaining. If you are skinny and have a hard time gaining weight, it is especially important for you to keep track of the nutrition you are getting from your meals.

Here you have my six tips for muscle gaining nutrition:

1. You should have a meal every 2,5-3 hours.

Having a meal every 3 hours is beneficial for those who want to add muscle, those who are trying to lose fat and gain muscle, as well as those just wanting to gain muscle.Skipping meals to lose fat is not a good idea, because when you do your body could start to store fat as a defense mechanism.Having more frequent meals supports fat loss, because it accelerates the body's metabolism. For those of you who can´t gain weight easily,it´s very important to have a meal every 3 hours or so, because if you don't, your body doesn´t have a constant energy source, and it could start eating up the muscle tissue for the energy it needs.And when that happens the muscles aren't growing.

2. Your muscles need protein to grow.

Meat, eggs, cheese, kinoa, beans, tuna, salmon, cod and peas are examples of protein-rich foods.Your preferred protein intake per day is around: 1,5 g per pound of bodyweight (3,3 grams per kilogram).Every meal should include protein, 40-60 g. Protein is an important growing material for the muscles, and it speeds muscle recovery.If you would like to use powdered protein supplement, it should not be more than 40 percent of your daily protein consumption. This is to make sure that you are getting enough minerals, vitamins and digestive enzimes from your diet.

3. Carbohydrates are an important part of your muscle building diet.

Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).You should concentrate on complex carbs when you are working out hard and building muscle, they release a slower and longer lasting energy. Foods that contain high complex carbs are amongst others: whole grains, cornmeal, bran, pasta and brown rice.You should eat most of your carbs in the morning and post-workout.Having a good meal post-workout is crucial for muscle building and muscle recovery. The amount of carbs you eat every day should be around 5,5 g per kilo of bodyweight (2,5 g per pound).

4. For muscle recovery, veggies are very important.

Every meal should contain 1-2 cups of vegetables and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the blood, which are created by grains and proteins, need to be balanced out with alkaline rich veggies and fruits. To much acid in the blood can result in decreasing of muscle mass and bone strength.

5. Fat is important as well.

Depending on if you want to lose bodyfat or not, fat should be 10-30% of your meal. For those who don't gain weight easily, 30 percent fat is the right amount, for those who would like to lose some bodyfat, ten percent is fine and for the rest, twenty percent is good. Consuming fat is necessary for the body, one of many of its benefits is its contribution to energy, and diffusion of oxygen into the bloodstream. The following are a few kinds of foods that contain "good fat" (essential fatty acids): olive oil, walnuts, seafood and pumpkin seeds.

6. Write down what you eat and when.

In order to keep track of the food you are eating, and whether it is useful to your muscle building efforts, keep a log of what and when you eat. Collect information about every meal, and its nutritional value, the amount of fat, carbs and protein you are eating. Even if this doesn't sound very fun, it gets into a habit very fast, and has many benefits.You could have your phone remind you when it's time to eat if you tend to forget meals.

By following these simple tips, your diet should be optimized for muscle gain.

I hope you found this article helpful and that it will help you in your muscle building efforts.

For more articles and information on building muscle in a healthy way check out my website:
MuscleUpMan.com

Article Source: http://EzineArticles.com/?expert=Jon_B_Benson

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