The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes…

by: Jesse Cannone

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 thru 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.

Boost Your Metabolism While Gaining Muscles

Your body has a rate that metabolizes food into energy to be stored in forms of fats and glucose. The more your body increases its percentage of utilizing energy, the more your muscle gains mass. In order gain firm muscles, your body will have to adapt to the stress cast upon your body and muscles. These instructions are of the moderate type. Following the ways will let you boost your metabolism and at the same time gain the muscle mass that you desire. 

1. Do a 10-minute warm up. You can do a brisk walk in order to get blood pumping. This kind of warm up exercise can increase the amount of circulating blood inside your body. Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state. Your muscles will also become more receptive to any kinds of resistance. 

2. Be sure that you target larger muscle groups in order to boost the level of your metabolism and provide the needed resistance your body needs to build the muscles. You have to maintain consistency in order for you to capture results in just a couple of months. 

3. Start on your hips, buttocks and thighs. Do some lunges to raise the amount of your metabolic rate. You should first hold on to something hard to be able to attain balance. As you build the muscles that you need, you have can now stick to supporting the lower part of your body and holding dumbbells to raise the muscle resistance and metabolism. 

4. Stand straight then use the dumbbell which has the heaviest proportion that you can lift comfortably over the head. Grasp it at the level of your shoulder with the palm of your hand facing forward then push it overhead in a straight manner until your arm have reached its full extension before it returns from the position where you started. Do this exercise in 10 repetitions, slowly so that you will not strain your arm after which, switch the dumbbell to the other arm. Do the repetitions at least three times from either hands. You have to be sure that your body and arms can tolerate the repetitions otherwise you are prone to muscle wasting as well as injury. 

5. Alternate exercises. For the last one mentioned, you can do the dumbbells and after several repetitions, go down with the push-up. This is very efficient because of the evident use in military training. Push-ups, in general, provides resistance to weight that is needed to build muscles and at the same time increasing the rate of metabolism. If you are having difficulties with push-ups, you can start with simpler ones like knee push-ups. 

6. For other upper-body exercises, you can use the dumbbells so that you can target the shoulders, upper muscles of the chest, forearms and muscles of your deltoid. Dumbbells have greater chances of increasing the rate of your metabolism faster that other equipments do. 

7. Lastly, consider to alter certain areas in your lifestyle that is in conjunction with the exercise that you are habitually maximizing. If you consume more fats before, then try toning it down to limited amounts. Instead, consume something that has a higher content of protein, calories and nutrients. It is also good that you consume vegetables, whole grain and citrus fruits. 

This will give you more advantage for your muscle gaining technique.