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3 Great Workouts to Build Muscle and Burn Fat

By Edited Sep 28, 2016 0 0

Having the right information is half the battle if you want to build muscle, burn fat, and improve your overall health. But, you will also need to be dedicated, determined, and disciplined. If you create the proper exercise schedule, you will achieve your goals. Here are three great workouts to help you get there.

Follow an Exercise Schedule

Don’t make working out any harder than it has to be. It doesn’t have to be complicated. All you need to complete a thorough full-body workout is a bench, some adjustable dumbbells or exercise bands, and 25 minutes of your time.

What is a good workout program?

A fantastic workout for people of all ages is called the 5-25 Program, created by renowned fitness guru Bill Phillips. It’s a full-body circuit regimen that involves five basic exercises and only 25 minutes of your time. You will perform each exercise five times with 10 repetitions of each exercise—one right after another—with two minutes of rest between each circuit.

Choose a weight you can lift 10 times but keep in mind that each circuit will be more difficult than the previous one. By the time you get to the fifth circuit, you will likely be breathing heavily and your muscles will feel really exhausted. If not, you will want to increase the weight a bit to make it more difficult.

If you can’t get through all five circuits, you are probably using too much weight. Scale back and work your way up to heavier weights. And feel free to substitute an exercise for any of the ones listed. You will do an upper body workout one day, a lower body workout the next day, and a cardio workout on yet another day.

This program looks easy on paper, but it isn’t. It is simple, but you will get a great workout. And as with all exercise programs, consult with your personal physician before you get started.

When is the best time to workout?

Whether you are lifting weights or running on a treadmill—or a combination of the two on the same day—working out first thing in the morning on an empty stomach will enable you to burn twice as much fat as working out at other times during the day. 

Not only is it a great way to start your day, but you will burn unwanted body fat at double the normal rate if you follow this one basic principle. Plus, you will have the rest of your day to think about all the other things you need to attend to. The burden of still needing to get your workout in won’t cloud your thoughts. You will have already accomplished the most important task of your day.

Regardless of when you decide to workout, make sure you commit to your exercise schedule on a regular basis. Make a promise to yourself and don’t break it. Only with consistency will you see the results you are looking for.

5-25 Upper Body Workout

After some light stretching to get your muscles warmed up, it’s time to get to work on your upper body workout: 

  • Bench Press (chest), 10 reps
  • Bent Over Rows (back), 10 reps
  • Standing Press (shoulders), 10 reps
  • Curls (biceps), 10 reps
  • Dips (triceps), 10 reps

This is one circuit. You will be doing this circuit five times. Just perform each exercise one after the other without resting. After each circuit, rest two minutes before beginning the next circuit. You will have earned it. And congratulate yourself. You are well on your way to a great workout.

5-25 Lower Body Workout

Again, after some light stretching, you are ready for your lower body workout:

  • Squats (legs/hips), 10 reps
  • Lunges (legs/hips), 10 reps
  • Step Ups (legs/hips), 10 reps
  • Bent Over Rows (hamstrings), 10 reps
  • Heel Raises (calves), 10 reps

As with the upper body workout, this is one circuit. You will do each exercise one after the other without resting—then take a two-minute break between each circuit. You should perform five circuits.

5-25 Aerobic Workout

Even though you will get a solid aerobic workout from the upper and lower body workouts, you can add a day of cardio to your exercise schedule if you’d like. 

Start off by walking on a treadmill for two minutes, just to get the blood flowing and to get your muscles warmed up a bit. Then jog for two minutes. After these four minutes, run for one minute. Now repeat this five times. 

You can also use an exercise bike or stepper for this workout. You can even go outside and perform this on a track or any other open area. The idea is to work your way up to a maximum effort for each of the five one-minute bursts. Scientific studies show this type of exercise is up to three times more effective than a longer-duration aerobic workout, which is the kind a lot of people are used to.

If you follow these three workouts and develop a consistency, day-by-day, week-by-week, and month-by-month, in performing them, you will see the results you are looking for.

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