Home Workout For Men - Burn Fat and Build Muscle

Home Workout For Men - Burn Fat and Build Muscle

Don't let the expense of a gym membership or lack of home workout equipment hinder your plans for an effective workout. Don't believe the hype that causes people to believe that it is necessary to work out hours a day to build muscle and burn fat.

It isn't true.

A great home workout for men can be easily developed by mastering a few concepts and working "smart" instead of wasting time and money at the gym or using your hard earned income for expensive equipment.

The list of exercises is not intended as a "how to". The following list provides examples of the best exercises from which to choose to design a fantastic at home workout. If puzzled by an unfamiliar exercise, a quick "Google" search will provide you with instructions.

MASTER THESE THREE SIMPLE CONCEPTS:

o Always select the best exercises. The exercises included in the following list were chosen because they work the largest number of muscles in the least amount of time.

o Use your time wisely and become a master at "working smart" by incorporating only exercises that maximize your efforts. By using the best exercises, you will be able to get more results in time - burning off body fat, building muscle, and increasing your strength.

o To increase fat burning, build endurance, and have more effective workouts, rest only briefly between sets and/or exercises.

o Always incorporate enough intensity into each exercise to maximize results. This can be accomplished by performing more repetitions for each exercise, using more challenging exercises, performing more sets, and decreasing the rest periods.

o Alternate between performing the repetitions slow and controlled, and also performing them as fast as possible. Using both methods will add variety and provide a different training effect.

THE BEST MUSCLE BUILDING, FAT BURNING EXERCISES:

It is never difficult to increase the challenge of your workout by adding more exercises or incorporating any of the many variations available for each of the individual exercises.

Upper Body Exercises (choose a push and a pull; example: dips and pull-ups)

o Inverted Rows (palms down, palms up, etc)

o Push Ups (explosive, stability ball, spiderman, etc)

o Handstand Push-ups

o Dips

o Pull-ups (chin-ups, neutral grip, with towels, etc)

Lower Body Exercises

o Jumps (broad, box jumps, vertical, etc)

o Hindu Squats

o Step Ups

o Lunges

o Jump Lunges

o Single Leg squats

o Jump Squats

o Squats

o Bulgarian Split Squats

Core Exercises:

o Planks

o Side Planks

o Hanging Leg Raises

o Russian Twists

o Inch Worms

o Reverse Crunches

Total Body Exercises:

o Burpees

o Jumping Jacks

o Combinations

o Handstand Walking

o Wheelbarrow Walks

o Squat Thrusts

o Bear Crawls

TO BUILD MUSCLE AND BURN FAT IN LESS TIME:

o Make sure you use perfect form for each exercise: quality is much more important than quantity.

o Do not take frequent breaks. Keep moving as much as possible - this is more effective for building muscle and increasing your fat burning metabolism.

o To continue to challenge yourself use different exercises from each group on different days.

o Make sure you improve your performance by either: increasing the number of repetitions, performing more sets, using more challenging exercises, and decreasing rest periods.

o Get creative! There are no rules - just make sure you follow the guidelines and structure your workouts any way you want. Have fun with it.

WORKOUT EXAMPLE:

o Pull-ups x as many as possible (if you don't have a pull-up bar you can use a sturdy door - open the door and place a towel over the top.)

o Handstand Push-up Variation x 10-15 (put your feet on a stable bench or chair, keep your legs straight and have your butt in the air. At this point your arms should be straight and the top of your head should face the ground; your torso should be perpendicular with the ground. Slowly lower your body until the top of your head gently touches the ground and press back up)