Fat Loss And Muscle Building Workout Plan

Fat Loss And Muscle Building Workout Plan – Ready to build muscle but get stuck at home? Forget about membership, gym or home gym

All you need to exercise at home is your body weight or a pair of dumbbells.

Fat Loss And Muscle Building Workout Plan

Start with the basics: Your exercise program should include cardio training and strength training. Strength training can include arm weights or just your body weight.

Beginner Weight Loss Workout Plan

As you grow stronger and seek new challenges, kettlebells will become your new best friend. But do not sleep on cardio. It is still an important (and sometimes dangerous) part of any training plan. For better muscle building, focus on HIIT cardio several times a week.

So how often should you exercise? According to 2016 research, strength training at least 2 days a week is best for muscle growth. So start with 2 or 3 days of weight training, 2 days of cardio and 2 days of rest.

As you get stronger, try to add a fourth weight day and divide the day between high and low physical activity. And make sure you save at least two days a week to give your body a chance to relax and recover. Your plan might look like this:

You really do not need to throw iron to get stronger. All you need is yourself and a little creativity to get those muscles moving.

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Push-ups are one of the most effective weight training exercises you can do to increase strength in your chest and triceps. But it also gives your shoulders, core muscles, lower back and lower body a workout.

How to do it: Lie on your side with your arms slightly wider than shoulder width. Push up to lift your shoulders, torso and legs until your arms are fully extended. Only your hands and fingers should touch the floor. Slowly lower yourself until your chest touches the floor and then repeat.

Tip: Driven variations are unlimited. If you are a beginner, you can start with a wall push or push up. Do you feel great? Try pushing on a pike.

Looking for more explosive workouts? Burpees can be the perfect combination of weight training that works on the chest, core, arms, back, glutes and legs for a full body workout.

The Best Gym Workout Plan For Gaining Muscle

How to do it: Sit down from a standing position and place both hands on the floor with both hands slightly wider than your feet. Return to panel position. Return to the panel position and push up. Lift your legs back into a squat, then jump, raising your arms above your head. Repeat.

Pulling can be intimidating, especially when you are just starting out. But this is a great weight training exercise to work on the shoulders, upper back and biceps. Start with a few repetitions and gradually increase as you get stronger.

How to do it: With your hands, hold the bar around your thumb. “Play Dead” – Start hanging on the bar. Squeeze the barbell with your hands and connect your upper body and your core muscles. Pull yourself up until your chin is off the bar. Slowly return to the hanging position. Repeat.

Tip: To do the pull-up at home, you can buy a portable pull-up bar that fits the door frame.

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Any type of pad will strengthen your arms, but paddle pads are especially effective for strengthening the triceps and biceps muscles.

How to do it: Start in a pad position with your elbows and toes on the attached and immobilized core floor. Get into a push-up position with your arms straight, raising one arm at a time. Lower one arm to your elbow at the same time. Repeat.

For triceps dips, you need a bench box chair, bench or ladder. This exercise strengthens your triceps quickly (and pecs!), Which usually requires focused training to develop.

How to do it: Start by sitting in a chair (or step, etc.). Hold the edge of the chair with your hands on either side of your waist. Raise the edge of the seat. Straighten your legs until they are almost straight. Slowly lower yourself to the floor until your elbows are level with your shoulders. Press your hand to lift it up until your arm is straight again. Repeat.

The Best Hiit Workout For Muscle Building

This weight training is (almost) as fun as it sounds. This is a killer exercise that will make you feel like a kid again while working your triceps, shoulders, chest, abs, glutes and quads.

How to do it: Stand on your knees a little. Bend your waist and slowly lower yourself to touch your toes. Place your hands on the floor, then “pull” from your body until you are in the plank position. Step forward like an insect until your feet touch your hands. Repeat.

Are there steps? Or a box? Then you can do this leg exercise. Step up is an easy exercise for beginners that will help you strengthen your quads, glutes and hamstrings. Just one step at a time.

How to: Climb the stairs in your home or if you do not have a ladder, place a sturdy box in front of you. Enter the box or step first with your right foot, then your left. Back with your right foot, then your left. Repeat, starting leg changes each time.

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Tip: For extra competition, raise your knees to your chest as you take your second step on the box or ladder.

There are dozens of lunges you can do, but even the classic lunge strengthens the quads and glutes. In addition, it strengthens the stomach.

How to do it: From a standing position, take a big step forward with one foot. Lower yourself to the floor until the top of your front thigh is parallel to the floor and your knees are above the floor. Stand up by pressing the heel of your front foot. Repeat with a large first step with the opposite leg.

Squats are popular among weightlifters, which can lead to the misconception that they can only be done with weights. But even weight squats can give you strong leg muscles if you do the technique well.

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How to do it: Stand with your feet slightly wider than shoulder width apart. Raise your arms straight down. Inhale and push your hips back slightly, bending your knees. Look straight ahead, chin up, shoulders straight, back straight. Try to lower your hips below your knees when you feel comfortable. Attach your core to slide out of your heel.

If you like to start with weights or are ready to increase your workouts, you do not need bulky exercise equipment. Only one set of dumbbells was made for this. But you can change things with weights or straps.

Chest pressing focuses on the chest, shoulders and triceps – mostly the pecs and deltoids. At the gym you will find many people doing chest compressions using a barbell, but you can easily do this at home using dumbbells.

How to do it: Lie on your back on a chair or on the floor with your knees bent and your feet flat on the floor. Hold the dumbbells on either side of your chest, tighten your core and press the dumbbells up. Then lower the cucumber slowly and gently before repeating.

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The strength of your chest is increased by swinging dumbbells, which can lie on the bench or on the floor. With this movement you will lift your pectoral muscles, deltoids and biceps.

How to do it: Lie on a chair or on the floor on your knees. Hold the dumbbell directly over your chest with the palms of your hands facing each other. Slowly lower the dumbbells to your side, bending your elbows until you feel comfortable (or until it touches the floor if you are not using a chair). Bend your elbows, lift the cat above your chest, and then repeat.

Make your pegs and pads look like crutches (regardless of ax or accuracy). This dumbbell exercise can be done on a bench, floor or stable ball. Be sure to hold the pumpkin well!

How to do it: Lie on your back on the floor. Take the dumbbell in both hands and lift it above your chest. Lift the dumbbells up slowly, bend your elbows slightly, and then return to the starting position. Be sure to start with enough weight that you can easily manage. Do not risk putting a bell on your chest or head!

Are Strength Training Workouts Good For Weight Loss?

This classic biceps exercise will strengthen your arms and make you want to flex those arm muscles in front of a mirror.

How to do it: Sit or stand and hold dumbbells on your side. Bend your elbows and bring the kettlebell to your shoulders, turning your arms until the palms of your hands face your shoulders. Slowly return to starting position and repeat.

You will successfully raise your arms when you do triceps exercises that require concentration and good technique. You can do this exercise standing or sitting.

How to do it: Stand with your feet shoulder-width apart and hold the dumbbell in both hands. Lift

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