Building Muscle and Burning Fat in 30 Minutes or Less

The next time you're at the gym stop for a few minutes and take a look around at the people working out. Chances are you'll see the following steps being completed by just about everybody there:

1. complete one set of exercise 2. get up and walk around for a minute 3. grab a drink of water, look around or stare into space a couple minutes 4. complete another set of exercise 5. get up and walk around for a minute 6. say hello to a friend or two 7. grab a drink of water, sit and ponder life’s mysteries 8. go to the bathroom 9. come out of the bathroom and slowly walk to another machine to complete a set of exercise

Personally, I don't feel like this is working out at all. I don't mean the person in this example will not achieve much or any results. A much higher level of intensity is required to achieve the results that most people are after. The following is the type of routine that I prefer to perform which helps me to finish my workouts in about 30 minutes and achieve all the results that I desire. Each movement is followed with very brief rest:

1. 5 minutes moderate warm up with multi plane series of movements with med ball 2. 20 reps of military pull ups followed immediately by 3. 50 reps of pushups followed immediately by 4. 20 squat thrusts followed immediately by 5. 20 reps of military pull ups 6. quick drink of water then within 30 to 60 seconds 7. 100 body weight squats followed immediately by 8. 15 reps of military pull ups followed immediately by 9. 50 reps of incline push-ups followed immediately by 10. three minutes of moderate to high speed jump roping followed immediately by 11. quick drink of water 12. repeat 2-3 times…you get the picture

In the workout that I outlined above there is very little if any rest at all between different exercises I perform. This helps to keep the heart rate up to a significant level and you will constantly be burning fat while building muscle. Most people at the gym treat their 30 to 60 seconds of work during a set as something that has earned them the ability to rest and relax. If you watch them, most don’t even do intense enough work even during the set, so resting afterwards see can be a complete waste of time especially if your goals are burning fat and building muscle. Completing the type of workout listed above can really kick your butt but if you're serious about changing your body in a significant way, these types of workouts will help you get there. You can ease yourself into one of these bodyweight calisthenics workouts simply by beginning to perform 2 to 3 exercises back to back followed by a short rest. This achieves the same result as someone who's trying to build their endurance and stamina through running. You're not going to rush out to the track and try to knock out 5 miles when you haven't run five steps in the last few years. Instead, you take it slow and build up your endurance over time. If you can focus on decreasing the amount of rest between sets, then you can go from exercise to exercise and complete a very intense and effective workout in 30 minutes or less.

In a few sessions you’ll be able to add more repetitions with more movements and still complete your workout in less than 30 minutes…dropping even more body fat while increasing your level of stamina.

If you're looking for incredible results then you had better have an incredible workout. Performing exercises back to back with little to no rest can not only help you finish more quickly but it can help you reach your results more quickly as well.

http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching and previous NPC judging experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.

By EMILE JARREAU

Functional Strength Training-The military way to strength and fitness

Have you ever seen someone just after they got out of a military boot camp? I mean really SEEN them, as in a before and after comparison. The effects are stunning. A highly trained recent graduate of boot camp has a ripped, well defined, muscular and most of all VERY STRONG physique. It is easy to understand why so many trainers have set up “boot camp style” trainings all across the country. Folks flock to these early morning intense session in hopes of shedding pounds, building muscle, and totally transforming their physique. These boot camps, in mimicking their military counterparts, focus their workouts around the concept of training known as functional strength training.

So, what is functional strength training anyways? Functional Strength Training is “The development of physical strength that most closely mimics what might be needed in real world situations.” Pretty simple, why work on building strength or developing muscles you may never really need in the real world. Let’s take the bench press, for instance. Try to imagine a scenario where you would be laying directly on your back, and the only way to survive would be to push an extremely heavy weight straight over your head. Whenever I ask this question to a group of fitness buffs, I usually get someone who shouts out “What if a car fell on you?” Well, in the real world, I am not usually in a scenario where a car could fall on my, and if in fact I was laying on my back and I car DID fall on me, well, no amount of bench pressing would turn that into a happy scenario.

There ARE many real world scenarios where functional strength training could play a part in your safety or survival. What if, in order to save yourself, you had to scale a high wall? Maybe someone was chasing you, or you had to get on the other side to rescue someone, how would you get over the wall? No matter how pretty your pec muscles were, no amount of pressing will get you through this one. Nope, this is all pulling my friend. This type of scenario is one of the reasons that the military put such an emphasis to perform pull-ups. The ability to pull your own weight is an extremely useful and tactical skill and forms the foundation of a solid functional strength training regimen.

Another heavily focused fundamental of this type of training is core strengthening. Remember that scenario with the bench press? Well, if you DID have a large weight on your chest that you need to get off, you would save yourself, not by pressing straight up, but my twisting your torso (using your core muscles) and pushing with your legs to throw the weight to the side. The press does come into play, but it is the functional movement of your whole body that gives you true strength and ability in these types of real world scenarios. Other types of exercises include the squat, dead lift, lunges, and push ups among others.

Functional strength training can help you get through your everyday activities more easily. They can also better prepare you for life threatening situations that could befall any of us at any time. They can also give you a slim, ripped, muscular physique. So what are you waiting for? Do some research on functional strength training, put together a workout, and transform your body for the better today.

http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.

By EMILE JARREAU