Burn Fat Fast

10 Minute Home Workout To Burn Fat Fast

While most people will tell you that you need at least 30 minutes of continuous exercise to burn a decent amount of fat, I’m here to tell you that you can achieve great results even if you have a lot less free time on your hand. In fact, if you can spare just 10 minutes, there is no reason why you can’t do a lot to shed pounds, get lean, tone up, and feel great.

In this short article, I’ll show you how you can do a 10 minute home workout that will help you melt away the fat. You need to do all of these exercises with no rest until the 10 minutes are over. This is crucial for your results. You can either use a clock to see when you need to switch exercises or use an interval timer like the Gymboss to make it easier for you.

Minutes 1 – 2: Jumping jacks – This is done for warm-up mostly. Jumping jacks are a great way to get your entire body warmed up as they employ your body from head to toe in the movement. Do this with enthusiasm, although I admit that jumping jacks can be a bit boring to do. In two minutes time, you’ll be warmed up and ready to commence the real workout.

Minute 3 – 4: Forward Lunges – Train your legs and push your body hard. To do a lunge simply take a step forward and lower your body straight down. Make sure that your bent knee doesn’t pass the tip of your toes and that you don’t bend it lower then 90 degrees. Each leg should get a minute of lunges. If you’re up to it, take a dumbbell in each hand. Hey, I never said this will be easy.

Minute 5: Burpees – This is a great exercise that will get your heart pumping for sure. To do the burpee you need to go to a low squat, place your palms on the ground in front of you, thrust both legs to a push-up position, do a single push-up. Bring both legs back to the low squat position. Rise and jump high into the air. I know that a push-up may be hard for you to do right now but give it a try, even a partial push-up is better than none. To make this exercise harder, try bringing both knees to your chest when you jump.

Minute 6: Sideways squats – Stand with both legs close together. Take a step to the right with your right foot but still face forward. Your step should be to the side. Squat down until your feel the strain in your inner thighs. Rise, take a step back. Take a step to the left with your left foot. Squat down. Rise and take a step back. Do this fast to get the most squats you can into this minute. If you can hold a dumbbell with both hands in front of you as you’re doing it, go ahead. By now, you’ll be able to feel the sweat pouring and the fat burning away with it.

Minute 7: Running in place knee high – Running in place, fast for a minute isn’t easy by itself. I want you to add to that by running with each step bring your knee high until it’s bent at a 90 degree angle. Even a minute of running like this will tax you, be ready for some effort.

Minute 8: Triceps dips – For this you need to find a table or a couch to use. Turn your back to the table and sit down on the floor beside it. Grab The edge of the table with both hands so that your thumb is on the underside of the table and the rest of the fingers are above it. Lift yourself up so that only your heels are touching the floor. Make sure your hands are about shoulder width a part of a bit more. Lower yourself down toward the floor by bending your elbows. Feel the strain in your triceps. Don’t let your butt touch the ground. Raise yourself back and repeat for a minute.

Minute 9: Squat jumps – This exercise is hard but it’s worth it because it will help you to burn more fat. This is a simple exercise just as it sounds: go into a squat and when you rise just jump into the air. If you want to make it harder for yourself, jump with both knees bent toward your chest.

Minute 10: Jumping jacks – This is somewhat of a cool down after you’ve worked so hard but focus on doing these right until you hear your alarm signal that the 10 minutes are up.

There you go, you have an awesome workout to do in ten minutes to get your to burn fat and get fit. Make sure to wear comfortable shoes for this workout and it’s best to do the jumps on a workout mat.

Gain Muscle and Lose Fat

How to Gain Muscle and Lose Fat At The Same TimeTwo of the most coveted fitness goals are to lose body fat and to gain muscle mass. Some people want just one of these goals as it seems to be more urgent for them. If you’re 30 pounds overweight, you care more about losing fat than building big muscles. If you’re the thin and scrawny type, then you may want to get some mass on you.

However, a lot of people, perhaps the majority of them, want to achieve both these goals together. They want to gain muscle and lose fat at the same time. The question is whether it is possible and if so, how can this be done?

At first glance, these two goals seem to be impossible to achieve together. In fact, if you told me some pill, powder, or potion was being marketed with the claims that it can provide a concurrent muscle gain and fat loss, I’d immediately say that it was a scam.

The reason why it seems impossible to lose fat and gain muscle at the same time, at the exact same moment, is that these two goals require antagonistic calorie consumption strategies. Fat loss requires a calorie deficit, burning more than you put in. Otherwise, your body will not go to it’s fat stores and use those as its source of energy. Muscle gain requires a calorie surplus, eating more than you burn to give the muscles something to use as building blocks for growth.

You can’t have both a surplus and a deficit at the same time so gaining muscle and losing fat at the same time must be impossible, right?

In one sense, the answer is yes, in another the answer is… maybe.

You may be feeling a bit confused right now and I don’t blame you. But if you bear with me, I’ll explain what I mean. When I first stumbled upon this dilemma, it was while reading a nutrition and fitness program that actually promised to help you gain muscle and lose fat at the same time: The Holy Grail Body Transformation by Tom Venuto.

The only reason why I kept on reading was because it was written by Tom Venuto, someone whose teachings I’ve been following for many years now. I know him as a phenomenal expert in nutrition and fitness and as someone who is honest and doesn’t use shady marketing tactics. I just couldn’t believe that he would claim to be able to deliver results which were impossible.

A different perspective on the “Same Time”

In the Holy Grail Body Transformation, Tom Venuto talks about changing your perspective on what the Same Time is. Since you really can’t get a calorie deficit and a surplus at the same instant in time, why don’t you expand your view to a week or a month at a time. Isn’t it possible to have certain days of the week in which you have a calorie deficit and other days in which you have a calorie surplus?

In fact, you can have different times of the day in which your body is burning more than you’re feeding it, leading to a deficit and other times a day in which you’re eating more than you’re burning. You can have deficit periods and surplus periods. While in each of these periods of time, you’re losing fat OR gaining muscle, by combining them into one, you can lose fat and gain muscle at the same time, only this time your time frame is a day or a week or a month.

This is something that Venuto calls Nutritional Periodization, meaning that you change your calorie intake and the amount of various nutrients that you eat from one time to another to fit your current goal. In this case, you may create a calorie surplus right after you finish a strength workout to induce a bigger muscle gain, and lower your calorie intake a few hours later to create a deficit for fat loss.

Naturally, this is simplifying the process as there is more to this method that just eating more or eating less. You need to eat the right things as well to achieve optimal results for either of these goals. To gain muscle mass, you need to give the body the nutrients it needs when your muscles crave for them. Otherwise, they will never be able to grow properly. When your body is short on calories, it has to burn what it has stored. What you eat actually triggers various hormones in your body that determine whether your body will go to your fat stores (what you want) or if it will use some other calories.

The point is that you can, through careful nutritional periodization and working out, achieve a concurrent muscle gain and fat loss. This does require effort and a dedicated adherence to the guidelines that Tom Venuto teaches. But if you do it correctly, you can burn the fat and feed the muscle together for the first to melt away and the second to grow.

So, there is no easy way to gain muscle and lose fat at the same time. However, as long as you judge your progress by days and weeks instead of seconds and moments, you can achieve both with effort, dedication, and planning.