Building Muscle And Losing Belly Fat Fast

Remember knowing is not enough! Only understanding with Action to make it happen can make the difference!


1- Weight Training - Still the best way to build muscle and lose fat. Why? weight training is proven to keep your metabolic rate raised long after your workouts are over.

2- Interval Training - Short intense workouts for fast fat loss. Can be done with weights, bodyweight only, sprints and kettlebells. Looking to raise your metabolism and burn off that body fat add Interval training to your workout program.

3- Kettlebells - Think of a weird looking dumbell with a handle. Great for strength training and fat loss. Can be a little tricky to learn to use properly.

4- Tabata Training Not for the faint hearted or unconditioned. Short fast intense. Very similar to Interval training. Will raise your metabolism and burn off that body fat. Ex. two hand dumbell squat and press. For 20 seconds do as many reps as you can. Rest for 10 seconds repeat 8 times.

5-BodyWeight Training - Using only your body weight for resistance. Pushup's, squats, box jumps, dips there are alot of exercises you can do with only bodyweight resistance. Great starting point for someone new to exercise. Start with 3-4 weeks of bodyweight exercises to get your body used to working out.

6- Circuit Training - Can be done with weights, kettlebells or bodyweight only. Usually involves 6-10 exercises done one right after the other for high reps(15-20).

7- Leg Training Exercises and Workouts Our newest workouts individual body part workouts. The first Leg Training.

8 - Nutrition 101 Without eating a clean nutritious diet you are sabotaging your efforts in your workouts.

9 - Yoga

Okay Are You Ready To Start On That New Body?

First lets look at a Weight Training Program for Fat Loss

Circuit Training

A quick definition of Circuit Training is a group of exercises usually 6 - 10 that are done one right after the other with a light weight for a high number of reps 15 - 25. Circuit Training can also be done with Bodyweight only exercises. It will not only get your heart pumping but will also give your metabolism a boost long after your workout is over.

Here is a sample Circuit Training workout with Weights
1) Barbell or Dumbell Squats
2) Barbell or Dumbell Bench Press
3) Barbell or Dumbell Bent over rows
4) Dumbell Clean and Press
5) Dumbell Lunge
6) Dumbell Curls
Try this on for size your heart will be pounding - Remember very light weights and high reps if your just starting out do 1 Circuit build up to doing 4-5, 3-5 times a week. Hey guys if you think this is just for the Ladies I dare you to give it a try!

Check out the video below of a barbell circuit workout.

Strength Training

A very, recent study (published in the May issue of the
Journal of Applied Physiology 102:1 767, 2007) showed that
resistance training boosts metabolism by 10% and increases fat
burning by 100%!

There is a misconception that people have about Weight Training especially women. That is that Weight Lifting is all about bulking up your Muscles not true. Yes by weight training your muscles will get firmer and more shapely but depending on how you train you won't grow huge like a professional Bodybuilder.

Some Facts about Fat Loss, Building Muscle and getting Fit and Healthy

1) Everybody is different - Exercise and dieting are not one size fits all. What works for some of the online fitness gurus may not work for you. Some of the principles due apply to everyone but do need to be altered to fit you.

2) Exercise needs to be fun - We all tend to put things off that we don't like to do. Some people love to run I hate it. I like weight lifting,Tabata and Interval Training some people hate it. The key to starting and staying with an exercise program is finding something you like to do. Your motivation will be much higher and you will tend to stick with it and look forward to doing it.

3) You don't need to join an expensive gym or buy expensive equipment - Do you know what one of the best exercises you can do for overall health and finess and get a total body workout? Oh and it costs under $5 a Jump rope cheap, very effective and you can do it at home. Now joining a gym is not a bad thing if that keeps you motivated do it. Something even cheaper Bodyweight exercises you could do a full body workout with nothing but your own bodyweight.

4) We all have different tastes in food - If you are being told to eat foods you don't like ( Cottage Cheese is great for you but I can't get it down) your going to be off that diet faster than you can swallow a Baby Ruth bar.

5) You can't spot reduce. Doing hundreds of crunches will not burn off belly fat. If you are looking to burn fat (and who isn't) you must be training  your total body.

6)" You Can't Out Train A Lousy Diet" Eating 5-6 meals a day with the correct balance of protein, fat and carbohydrates keeps your muscles fueled for your workouts and keeps your metabolism working around the clock. Eating 5-6 meals a day can be hard. Go to our Nutrition pages for meal planning and nutrition advice.

Strength training and interval training are the 1-2 punch that
blowtorch fat off your body.

A Sample Workout for Building Muscle

This is a 4 tmes a week Routine - Using mostly Compound Exercises. Compound exercises for those that don't know are the exercises that 1) Hit the biggest Muscle groups-Chest, Legs and Back 2) Allow you to lift the most weight(if bigger muscles are what your after you must always strive to lift heavier.

Monday-

Chest 1) Barbell Bench Press 4-5 sets of 6-10 Reps 2) Dumbell or Barbell Incline Press 3-4 sets of 6-10 Reps 3) Decline Barbell or Dumbell Press 2-3 sets 8-10 Reps(do these every other workout) Delts 1) Barbell or Dumbell Press 3-4 sets 8-10 Reps 2) Wide grip Upright Row 3-4 sets 8-10 Reps.

Tuesday- Legs 1) Squats 4-5 Sets 6-10 Reps 2) Romanian Deadlifts 3-4 Sets 8-10 Reps - Triceps 1) Dips 4-5 Sets 8-10 Reps

Wednesday - Rest

Thursday- Back 1) Bent-over-Barbell Row 4-5 Sets 6-10 Reps 2) Deadlift 4-5 Sets 6-10 Reps - Biceps 1) Barbell Curls 3-4 Sets 8-10 Reps

Friday - Rpeat Monday
Saturday and Sunday Rest

Now keep in mind this is a routine I like.

Hi how was your week?

This week's Tip.

Mix Up Your Workouts For Faster and More Complete Results.

As you may have noticed I like to use a variety of workout programs. I believe using a variety not only gives you a more complete physique but more important keeps your enthusiasim high for your workouts.

Weight training is great I love it but if all I did was lift it would become routine and dull.

So what's the answer? It's all on this lens
1- Weight Training
2- Interval Training
3- Kettlebell Workouts
4- Tabata Workouts
5- Bodyweight Exercises
6- Circuit Training

There you have it six different exercise forms use them all and I bet you will be more consistent in your workouts and it will show every time you look in the mirror.

That's it for this week talk to you soon.

Jag252

Hi How are your workouts going? Sign in to my guestbook and let me know.

This week is a quickie but a very effective and cheap exercise to get you fit and healthy.

Jump Rope!! ever wonder why boxers and MMA fighters use a jump rope? It's a superior exercise for weight loss and cardio conditioning. Using a jump rope uses your whole body from the toes up.

For $5 you can't get a better cardio and weight loss workout.

An average 200lb guy at an easy pace will burn 13 calories per minute - at a fast pace he will burn about 18 calories per minute.

Jump for 30 seconds rest for 20 seconds and repeat.

Okay that's it for this week - Start Jumping for weight loss and cardio. Jag252

The Kettlebell Training Manual - 41 Kettlebell Training Exercises to introduce you to kettlebell training and take you to the next level.

This is the perfect solution for someone that wants to learn how to train with Kettlebells.

Here Is What You Will Get:

Pictures of forty kettlebell exercises and how to execute them properly
Performance tips to maximize the benefits of each exercise
Three extremely effective programs to jump into action immediately
A user-friendly manual that you can refer to before you execute any kettlebell exercise
A manual that will not collect dust in your closet after a week

The Manual Contains The Following Kettlebell Exercises:
One-arm Kettlebell Clean
Bottoms-up Hang Kettlebell Clean From The Hang Position
Two-arm Kettlebell Clean

And Many More The Aggressive Strength Kettlebell Training Manual e-Book

Hi This week's tip is What's the best way to warm up before your workout?

I'll start off by telling you I hate to warm up once I am ready to workout I want to jump in.

Bad idea - So what do I do? Jump Rope that's right I jump Rope for about 3 minutes give or take. After that I take a meicine ball hold it in front of me do a squat then bounce against the wall I do this for 10 - 12 reps 2 sets.

Then it's one or two sets of my first exercise using 50% of the weight I'll use for my first set for 8-10 reps.

That's it I'm ready to go. I have given myself a total body warmup.

Until next time jag252

The amount of time you rest after each set can have a dramatic affect on your workout.

Generally the rule of thumb is anywhere from 1-3 minutes. Well that really is kind of vague.

The answer really comes down to what kind of workout you are doing.

If I'm doing my weight training workout I am typically lifting heavy weights for strength and building muscle. In this case I will tale a good two minutes between sets.

If I'm doing Interval or Tabata Training I'm concentrating on fat loss. In a fat loss workout you want to take as little rest in between as possible. Typically this would be no more than 30 seconds. Ten seconds in a true Tabata workout.

Now you also have to consider your fitness level and adjust accordingly.

So to sum up take anywhere from 2-3 minutes when doing strength training using compound exercises.

In training for fat loss less is best.

Check back often I will be adding different Topics at least on a weekly basis if not sooner.

Talk to you next time Jag252

Do you want to workout today but your time is very limited. Try the Bear for a great Total Body Workout.

Equipment needed- A Barbell

How to do the Bear - (1) With the barbell at your feet bend at the knees grip the bar with an overhand grip.
(2) Clean the bar to your shoulders.
(3) Do a Front Squat.
(4) Stand up Press the bar overhead.
(5) Bring the bar down behind your head rest it on your traps.
(6) Do a back Squat.
(7) Stand up press the bar up from behind your head bring it down and return it to the floor.
(8) Start again.

Start with light weights and gradually build up when you get the hang of doing this exercise.

Work up to doing 5 sets of 8-10 reps.

You will be working virtually every muscle group in your body with this.

It's a killer but great for Total body training and revving up your metabolism.

How about this Kettlebell and Jump Rope Circuit.

10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l

Thanks to Will Brink of Fat Loss Revealed for this Kettlebell and Jump Rope Circuit. Talk about intense and fat burning.

Working Out for Extreme Fitness

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

You don't need to do it this way. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make you progress and it easily fits in your schedule. This is very convenient if you are is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so you can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

Working Out for Extreme Fitness

I have set up a lens about Strip That Fat but it is only basic information click the link from my lens to the Strip That Fat site for a full rundown.

They are offering a $100 Strip That Fat Fat Loss Challenge that is interesting.

Check it out and see what you think

Weight Training Workouts

Interval Training

Nutrition 101

Guaranteed Weight Loss In 30 Days

Kettlebell Training