Fat Loss Muscle Building Workout Plan – 42 Day Fat Burner to Build Muscle + Home Gym Fitness Kit 42 Day Fat Burner to Build Muscle + Home Fitness
Frustrated that you’ve been exercising and sticking to the LOVE diet but not seeing any progress? Here is your answer!
Fat Loss Muscle Building Workout Plan
This program takes techniques from our BEST fat loss programs (proven to help clients lose fat and increase muscle tone to create progressive images they can be proud of)…
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This means you will have all the tools to keep it longer than the first 42 days we did for you!
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Top Ideal Bodybuilding Workout Plan Ideas In 2024
FIT KITS is modular and intuitive. All the products we offer can be used at home or in the gym with FKA approved fitness programs.
We are designed to refuse to give up – at any cost. You may wonder what can be achieved by removing the word “abandon” from ópito. Ready to build some muscle but stuck at home? Forget about a gym membership or fancy home gym, because there isn’t
At home, just your body weight or a pair of dumbbells is enough to hold the navel.
Let’s start with the basics: Your workout should include a mix of cardio and strength training. Strength training can include some hand weights or your own body weight.
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If you’re feeling strong and looking for a challenge, weights are your new best friend. But don’t sleep on cardio. It’s a necessary (and sometimes harmful) part of any strategic plan. Focus on HIIT cardio a few times a week to build optimal muscle.
So how often should you do it? According to a 2016 study, strength training at least 2 days per week is best for muscle growth. So start with 2 or 3 days of full body weight training, 2 days of cardio and 2 days of rest.
As you get stronger, you can add a fourth weight day and try to split the days between upper and lower body workouts. And make sure you set aside 2 days a week for your body to rest and recover. Your project might look like this:
You don’t need to burn iron to be strong. All you need is yourself and some equipment to move your muscles.
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Push-ups are one of the best bodybuilding exercises you can do to strengthen your chest and triceps. Instead, it works your shoulders, core, lower back and lower body.
How to do it: Lie face down with your hands shoulder-width apart on the floor. Press up to lift shoulders, torso, and legs until arms are at arm’s length. Only your hands and toes touch the ground. Slowly lower your body until your chest almost touches the floor, then repeat.
Tip: The variations of push-ups are almost endless. If you are a beginner, you can start with push-ups or push-ups. Do you feel successful? Try push-ups.
Want a great workout? Burpees can be the perfect combination of bodyweight exercises that work your chest, core, arms, back, glutes, and legs for an all-around cardio workout.
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How to: From a standing position, lower yourself onto your elbows and place both hands on the floor wider than your feet. Return your legs to plank position. Do push-ups, return to the plank position. Pull your legs back, then jump with your arms overhead. Do it again.
Weight training can be intimidating, especially if you’re just starting out. But it’s a great core exercise that works your shoulders, upper back and biceps. Start with a few repetitions and work your way up.
Direction: grasp the drawer with your palm, wrap your fingers around the plate. “Play Dead” – launch a dead thread from the wall. Tighten the upper body and stomach muscles by squeezing the bar with your hands. Pull your jaw up until you release it. Slowly lower yourself into a hanging position. Do it again.
Tip: For a home drawer, you can buy a drawer box that fits the door frame.
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Any plank exercise will strengthen your arms, but plank-ups are the best for strengthening the triceps and biceps of the arms.
How to do it: Start in a plank position with elbows and toes on the floor, core engaged and torso lifted. Raise yourself into a push-up position by extending one arm at a time and keeping your body straight. Lower your elbows one arm at a time. Do it again.
For tricep dips, you will need a chair, bar, plank, board or ladder. This move works your triceps (and glutes!) quickly, requiring targeted training.
How to: Begin by sitting on a chair (or step, etc.). Hold the edge of the chair with your hands on either side of your waist. Lift it up, then over the edge of the chair to a bent over position. Extend your legs and keep them straight. Slowly lower yourself to the floor until your elbows are parallel to your shoulders. Lower your arms down and raise them until your arms are straight again. Do it again.
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These bodyweight exercises are fun. This is a stretching exercise that will make you feel like a young kid while working your triceps, shoulders, chest, abs, glutes, and quads.
How to do it: Stand with knees slightly bent. Bend at the waist, slowly lower down and touch your toes. Place your hands on the floor and bring them up to your stomach in a “plank” position. Step forward until the feet meet the hands. Do it again.
Is there a ladder? Or a box? Then you can do these leg exercises. Step ups are a simple beginner’s exercise that builds strong quads, glutes, and hamstrings. Take one step at a time.
How to: Take the stairs in your house, or if you don’t have one, place a strong box in front of you. Step onto the crate or ladder with your right foot first, then your left foot. Turn back, step back with right foot, then left foot. Repeat, switching legs each time you start.
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Tip: For added stress, bring your knees up to your chest when going to the bathroom on a bench or stairs.
There are many variations of lunges, but the basic lunge only works the quads and glutes. It also strengthens the thigh muscles.
How to: From a standing position, step forward with one leg. Lower your body until the top of your front leg is close to the floor and your back knee is slightly off the floor. Push up on the heel of the front leg. Repeat the first big step with the other leg.
Squats are popular among weightlifters, which may lead to the misconception that they can only be done with dumbbells. But bodyweight squats can give you strong leg muscles if you do them with good form.
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How to do it: Stand with your feet shoulder-width apart. Extend your arms straight, palms down. Exhale and drop your hips back slightly as you bend your knees. Look straight ahead and lift your chin, keeping your shoulders straight and your back straight. Go down as far as you can and feel your knee drop below the knee. Engage your core to rise from your heels.
Whether you want to start with weights or want to speed up your workout, you don’t need bulky gym equipment. Only a set of dumbbells will help. But you can change things up with kettlebells or dumbbells.
Boxing works your chest, shoulders and triceps, especially your chest and delts. At the gym, you’ll see people doing barbell chest presses, but you can easily do them at home with dumbbells.
How to do it: Lie face down on a chair or on the floor, bend your knees and place your feet on the floor. Hold the dumbbells on the sides of the chest, lower your head and press the dumbbells straight. Then slowly lower the dumbbells down before repeating.
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The strength of the chest increases with dumbbell flies, you can lie on a bench or on the floor. This movement works the chest, deltoids and biceps.
How to do it: Lie on a chair or on the floor with your knees bent. Hold the dumbbells directly above your chest with your palms facing each other. Lower the dumbbells to the sides, bend your elbows at a distance that is comfortable for you (or until they touch the floor).
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