Lose Fat and Gain Muscle with Minimal Effort
5 Comments10 exercises to help you lose fat and gain muscle with minimal effort - my get fit guide! Everyone wants to be fit, in shape and look great. The best way to accomplish this is to diet and exercise; diet + exercise = dramatic results. Exercise can be broken into two components, aerobic (cardio) and anaerobic (weight training).
This post will focus on aerobic and anaerobic exercises to get you into shape quickly - with minimal effort.
Anaerobic Exercises (Weight Training)
For each pound of muscle you add to your body, it will burn an extra 50 calories per day! Basically, if you can add 2 pounds of muscle, the extra calories your body would burn is roughly the same as running 1 mile. It’s like running a mile per day, without doing anything extra!
Here are 5 killer exercises to develop muscle quickly:
1- Bench Press/Push Ups
2- Squat - Free Squat Video Here
3- Clean
4- Row - Free Row Video Here
5- Deadlift
These 5 exercises target all of your body’s muscles either directly or indirectly. They also target your body’s largest muscles so you will see results faster. If you could only do 5 weight exercises, these are the 5 to do!
Now that you have a guide to gain muscle, which will help burn calories, it’s time to focus on your cardiovascular system and the calories directly!
Combining anaerobic and aerobic exercises is the best way to lose fat and gain muscle.
Aerobic Exercises (Cardio)
The goal of cardio exercise is to burn calories, plain and simple. The 5 exercises below are excellent calorie burners!
6- Run - 30 minutes = 238 calories - Free Running Videos Here
7- Jump Rope - 30 minutes = 342 calories
8- Basketball - 30 minutes = 373 calories
9- Rock Climb - 30 minutes - 372 calories
10- Racquetball/Handball 30 minutes = 342 calories
Source (at 150 lbs)
Now you have 5 anaerobic and 5 aerobic exercises to help you lose fat and gain muscle with minimal effort.
Give it a shot and get in shape today!
all of these are good exercises. thanks for the list.
While trying to lose belly fat it is important that you have a positive attitude.
I also think that changing your diet is more important for healthy weight loss then exercise, but combining them is ideal of course
@Lose Fat
I couldn’t agree more, your actions are the first and most thing to change. Once you start living a health lifestyle, you’re on the right path.
These tips will help you boost your workout by exercising the most muscles with one movement.
Greg
This is very inspiring post and place you have here. I know that all those who are serious about muscle mass building and even about the general fitness only , in deed need all as much genuine and usefull real life informations and guidelines in order to advance fast. thnx
S.J.
I have tried so many diet programs without success and nearly gave up, and then I bought and tried Fat Loss for Idiots. It is a no-nonsense approach that really worked for me!