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Showing posts from September, 2019

Build Muscle and Burn More Fat 20-Minute Workout | NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.
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The Total-body Comeback Workout Plan | Nick Rana

You’ve already decided to make this year yours. If you want to fit into those new clothes—and have the confidence and health to be your best—you need to get on a workout regimen. This program builds muscle and burns fat, whether you’re brand-new to fitness or just returning after a hiatus. How it Works Sending you into the gym for the first time (or first in a long time) with just a list of exercises is asking for trouble. Since we can’t be there to spot potential muscle imbalances or restrictions to your flexibility, we’ve come up with a warmup that loosens tight areas and prepares you to lift heavy weights properly. Do it before each session—no excuses—to make sure you get the most out of it.
Once you’ve warmed up, you’ll perform a strength-training routine for the whole body. Note the tempo, or rep speed, assigned to the exercises. Controlling reps builds coordination and conditioning, and helps you develop proper form. Establish good habits now, and you’ll be bigger and leaner—and…