An At-Home 20 Minute Workout to Build Muscle and Burn Fat

No need to go to a gym if you want to make a little fat and add muscle.

When you think about it, even if you live within 10 minutes of your gym, it still takes 10 minutes once you get there to find parking, put his equipment in a closet, and really start working! Factor in the time it takes to change, collect your equipment and return to your home, and we speak very nearly an hour just to get to and from the gym!

Who has that kind of time anymore?
Home 20 Minute Workout - The solution
This is a workout that lasts about 20 minutes, does not require expensive equipment, and target / growth conditioning fat loss and muscle strength of the lower body upper body.

Come to the point.

Start Training in 20 Minutes:

*** IMPORTANT *** First, heat pumps making some easy games, bodyweight squats, and dominated towel (throwing a towel wrapped on something hard like a branch or a beam in the garage, and pull up!).

Then the training starts:


    Sable own bag and press x 8 repetitions (see below for instructions on how to make your own sandbag around $ 15)

    tractions towels for 8 reps
    10 Burpees (do a search on YouTube for more details about it, the ability to exercise full ULTIMATE)
    Rows of body weight for 8 reps (Do not waste your money on a coach suspended when you can do it yourself for next to nothing - a quick search on Google for suspension DIY coach brings several options)
    Jumps (see 50) - this is the "active rest" component of the drive, which allows your muscles to relax before ...

    Make the circuit twice!

Finisher!


    As a "finisher", take a mallet and swing in a tire for every 20 seconds followed by 10 seconds of rest, repeated 8 times in total. Changing the order of grasping hands with each small interval (first 20 seconds - right on the left, the second 20 seconds. - Left to the right, and so on)
    (These are called "Tabata intervals, which research has shown to be very beneficial for both aerobic and anaerobic conditioning capabilities)

Make Your Own Sandbag Training

Get a surplus canvas bag army used gravel buy 75 pounds (about $ 3), dump gravel in the bag, zipped closed tie the band around fasteners so it is not cut, and ...

HERE IS!
You have yourself a training tool that will build total body strength and body fat TORCH!
20 minute workout at home - Summary
So you know how to get an incredible workout without going to the gym.
All that remains is to report to you!


good luck!

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

Can you really build muscle and burn fat at the same time? Where doesone for children from drugs? I know, I know, all thoseamazing before and after photographs in ads, right? But how are they real?

In a study published in the American Journal of Clinical Nutrition(58: ​​561-565), "muscle hypertrophy With large scale and weight loss Resistance training ", subjects of fat removed during muscle gain.

Fourteen women followed a 800 calorie, high-protein diet (80 gramsprotein, 97 grams of carbohydrates and 10 grams of fat) - with seven women weightlifting for 30-40 minutes three days a week and the otherseven women simply follow the diet without exercise.

The study lasted 90 days, and training consisted of bench press,milestones, military press, pullovers, curls, triceps extensions, kneeextension and flexion of the knee.

Both groups lost the same amount of weight - about 33 pounds.The lifting unit, however, increased muscle mass by 21-27percent, while the group has not lost muscle lifting, with fat.

"These results indicate that weight training can cause muscle fibershypertrophy during periods of severe energy restriction, "said the researchers."The force is reduced in the sedentary group for weight reduction, butIt increased the weight of the group formed. "
The key to successful weight loss is to weigh training - not walk, or another low intensity cardio program - and a high protein diet. In the study,40 percent of calories from protein, as opposed to fat loss more schemes require only a protein of 15 to 20 percent.

Now let's clarify some things. This is a validation of serious caloric restriction. Even if you get results at first, over time your body Rebel with a lower gain metabolism, fat loss and muscle.

However, they show that when applied correctly bases weight training and nutrition can build muscle while burning fat and completely reshape your body.

If you really want to increase your results to be converted dramtically your body and do it quickly, consider adding high intensity interval training, or what I call the power cardio, weight training program.

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

A brief explanation of this training is to do just that - the train intervals, alternating a short period of the year with a short rest.

And the total length of the training are much shorter than their typical aerobics.
Cardio Power -
1 - Burn more calories by increasing your metabolism to lose fat faster
2 - Increase your energy
3 - Increase your speed
4 - Increase your resistance

No matter what your fitness goals, cardio diet is one of the best ways get help. And the variations are endless. You can vary the formation parameters (relative relaxation exercises, number of intervals) atharder or easier, depending on what you are trying to accomplish workouts.

You can also use any number of exrecises for training, such as cycling, sprinting, rolling, elliptical carpets, jumping rope, climbing rope, hill sprints, and more.

Do not keep doing endless hours of aerobics that are not helping you achieve their goals anyway. Get more from your cardio workout by doing interval training.

If you want to build muscle, lose fat and get in shape fast, you need to add power cardio program to intense weight training. These two forms of exercise, combined with the nutrition program, it will change quickly and dramatically the body of a before an after.  

 When intensive training short drive sessions, you can spend less training time, allow your body to recover from your workouts and muscle building quickly see the results of fat burning!