Simple Workout Routines for Women to Melt Away Body Fat Fast

Still searching around for the workout routine that will make all the fat disappear overnight? I do not know about you but as far as I know, the only thing that makes your fat evaporate overnight is liposuction, which of course carries with it the risk of death. Now, if you are patient and disciplined, you might want to try these simple workout routines for women. It is probably only going to take you an hour to complete but you will need a huge amount of discipline and perseverance to stick to the program.

The first 20 minutes should be spent running on the treadmill. Running on the treadmill sounds like an easy exercise but this is surprisingly the step that most people neglect. Most would only run for 5 minutes before moving on to the next best exercise routine. 5 minutes is simply not enough for your body to warm up or for your metabolic rate to increase. You need to run the cycle completely to burn some calories off the bat and to train your muscles for a more strenuous training on the second stage.

The next 20 minutes should be spent on resistance training. Resistance training strengthens your muscles and increase your metabolic rate even faster than the first exercise. However, before you start doing any form of resistance training, you need to gauge your personal strength level and the maximum amount of weight that you are able to lift. Do not rush into resistance training. Take everything slowly and start lifting lighter dumbbells to get the hang of it. If you lift too heavy too soon, you will soon find yourself with torn muscles and ligaments. Since resistance training increases muscle mass which will in turn burn fat cells, you will experience a rapid weight loss after doing it consistently over time.

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How to Build Muscle and Burn Fat in Only 20 Minutes a Day

When I talk with clients who desperately want to build muscle and burn fat, nearly all of them claim that while they would love to have a new body, they just don't have enough time to make it happen. While it would be great if we all had an extra 2 hours to spend in the gym each day, the reality of the situation is that most of us don't.

If you want to build muscle and burn fat without seriously altering your lifestyle, then you need to learn how to get in, get on with it, and get out of the gym within 30 - 45 minutes max. While this philosophy of training seems strange, the truth is that it's just as effective as (in most cases even more effective than) traditional 1 - 2 hour marathon workouts.

In order to help you build muscle and burn fat as quickly as possible, I have outlined a few tips to help you get it done in only 20 minutes a day!

1.) Log what you eat every day for 1 week. This will give you a good idea of how many calories your currently eating and when you are eating them.



2.) After you've logged your meals for 1 week, sit down and take a look at where you are currently at. This represents the number of calories you need to eat each day to maintain your current body weight at your current body composition.

Your goal is to build muscle and burn fat, so you will need to eat slightly fewer calories than you are currently consuming, some where in the ballpark of 200 - 500 less.

In addition to lowering the amount of calories that you're currently eating, you will also want to expend more energy throughout the day (200 - 500 calories). You can accomplish this by performing a moderate to high intensity weight training workout 3 - 4 times per week combined with 2 - 4 20-minute aerobic exercise sessions per week.

If you're really pressed for time, perform your weight training workouts and aerobic workouts on alternating days spread throughout the week.

This powerful combination of eating slightly less and exercising regularly will allow you to build muscle and burn fat with ease!



The other major benefit of this approach to building muscle and burning fat at the same time, is that you will be able to eat more food throughout the day. Instead of simply cutting your calories by 500 to 1000 a day (like most diets recommend) and suffering through bouts of low energy, hunger and moodiness, you will be able to fuel your body with nutritious foods 5 - 6 times per day - keeping your belly full and your energy levels stable.

3.) After you have calculated your target calorie intake, grab a calorie counter and start the process of planning out 5 - 6 well balanced meals (containing carbohydrates, protein, fats and vegetables) that add up close to your target calorie intake.

4.) Plan your 20 minute weight training workouts. Focus your weight training workouts around compound free weight movements like squats, bench press, incline press, barbell curls,lunges, dead lifts, rows and the dumbbell equivalents. It's also OK to include body-weight exercises into the mix.

If your goal is to shed some fat and gain a decent amount of muscle mass, then you will need to focus your training on only one body part per workout. This will allow you to perform a full 3 set warm-up and 2 - 3 sets of each exercise, with rest intervals of 2 - 3 minutes between sets.

If your goal is to burn fat while adding a small amount of muscle, then you can lighten the weight a bit shorten the rest intervals. For this type of goal, I typically recommend some sort of circuit based workout structure.

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12 Amazing Power Foods to Build Muscle and Burn Fat to Keep You Healthy For Life

If you add these 12 power foods into your daily diet, your body will work effectively to build lean muscle mass and burn fat more efficiently.

Not only will these super foods build muscle and promote weight loss - it will strengthen your bones, lower blood pressure, fight cancer, improve your immune function and fight against heart disease.

No matter what age you are, here are the 12 power foods to build muscle and burn fat (and keep you healthy for life)-

1) Non salted or smoked Almonds and other nuts
- Also great for controlling carvings
- Eat with skin intact



2) Beans and other legumes (including soybeans, chickpeas, pinot beans, navy beans, kidney beans and lima beans)
- Also helps to regulate digestion
- Avoid refried beans (high in saturated fats) and baked beans (high in sugar)

3) Spinach and other green vegetables
- Also helps to fight the molecules that accelerates the aging process
- Avoid frying vegetables and adding fatty cheese sauces

4) Fat free or low fat milk, yogurt, cheese, cottage cheese
- Also build strong bones
- Avoid whole milk and frozen yogurt

5) unflavored, unsweetened oatmeal
- Great for energy, and fights against cholesterol and maintaining blood sugar levels
- Avoid flavored cereals

6) Eggs
- Eggs has the highest levels of protein of any food
- Protein in eggs are more effective for building muscle than any other protein from other sources, including milk and beef
- Contains vitamin B12, which helps to breakdown fat

7) Turkey and lean steak, chicken, fish
- Also improves the immune system
- No sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

8) All natural, sugar free peanut butter
- Also boosts testosterone

9) Olive Oil
- Lowers cholesterol and boosts your immune system
- Avoid vegetable and hydrogenated vegetable oils, trans fatty acids, margarine



10) Whole Grain Breads and Cereals
- Stops the body from storing fat
- Avoid processed or refined carbs such as white bread, bagels, doughnuts and pasta made from white flour

11) Extra Protein Whey powder
- No soy protein

12) Raspberries and Other Berries
- Great for protecting your heart, improving your eye sight and memory, preventing cravings
- No sweetened jellies

Each of these healthy foods and weight loss boosters will keep you full longer on less calories.
And the best part is they all taste really good.

As a guideline, consider eating 3 standard meals and 3 smaller meals - add two or three of these foods into your three major meals and at least one of the foods into your snacks.

Do this along with exercise, you will build muscle and burn fat to keep you healthy!

Article Source: http://EzineArticles.com/expert/Jason_Oh/39595

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule

The workout schedules which would help you to lose weight safely and comfortably are as follows:



*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace.

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How to Get Big Muscles - Big Muscle Building Secrets For Skinny Guys

For skinny guys and hardgainers, struggling to get big muscles and put on weight, is nothing short of frustrating, especially when we follow the so-called advice in much of the bodybuilding press, and still find that we haven't really gained anything at all.

I would say that the biggest reason skinny fail when thinking about how to get big muscles is that they are following the wrong kind of bodybuilding programs; in other words, programs that are not designed with their specific body type in mind. Don't get me wrong, I'm not saying those programs are no good, just that they are probably not right for you.

The best kind of program to help skinny guys in their quest of how to get big muscles will follow the 3 important principles below.



Focus On Compound Exercises
Many skinny guys struggle to get big muscles quickly because they usually ignore the importance of compound exercises, and instead perform lots of isolation exercises (particularly on machine weights).

Compound exercises incorporate more muscle fiber per exercise helping you to lift heavier, work more muscle, and spend less time down the gym than you would by performing isolation exercises.

Free weight exercises (so much better than machines) like Squats and Deadlifts will help you to build overall body strength and get big muscles faster. So make sure these are a focal point of your workouts.

Full Body Workouts Are Better Than Splits
Again, many skinny guys follow the advice of advanced bodybuilders who split their workouts like this: Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day, etc.

The problem with this technique is that it is not optimal to get big muscles quickly. Don't forget that the advanced bodybuilders are pretty much at the size they want to be so their workout requirements are vastly different to someone who wants to gain more muscle mass quickly.

Sticking to full-body workouts is not only more efficient than splitting your workouts (you only need to go to the gym 3 times per week), but will generally work out each major muscle group 3 times per week instead of just once. This will help you to get big muscles much faster than splitting your workouts.



Periodize Your Exercises AND Rep Numbers
What you may find is that in the first few weeks of starting your workout you'll see significant muscle gains only to see them trail off, much like a dieter loses pounds in the early stages only to see those losses tail off.

This is your body getting used to circumstances (or weight training routine in this situation). The key to breaking through these plateaus is in the concept of PERIODIZATION. This really means changing up your workout so that your body is constantly stimulated and forced to adapt - by adapting itself the muscles are forced to grow and get bigger.

However, changing up your rep numbers is just as important as changing up your exercises. Rep numbers between 5-8 on heavy weights are best for building strength, and numbers of 8-10 are ideal for building muscle mass. By changing up your rep numbers you will ensure a varied stimulation of your muscle fibers and a faster way of how to get big muscles.

However, changing up your rep numbers is just as important as changing up your exercises. Rep numbers between 5-8 on heavy weights are best for building strength, and numbers of 8-10 are ideal for building muscle mass. By changing up your rep numbers you will ensure a varied stimulation of your muscle fibers and a faster way of how to get big muscles.

Article Source: http://EzineArticles.com/expert/John_Wheeler/139027