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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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Peanut Butter Granola Bites-NICK RANA

These no-cook bites are a filling, no-hassle snack.
These no-cook granola bites also have oats, which contribute to your daily whole grains (remember, carbs are a source of energy). They also contain omega-3 fats to help fight inflammation. At 100 calories a piece, it’s a perfect snack or dessert that can boost your dose of BCAAs (from the peanut butter). For access to exclusive gear videos, celebrity interviews, and more, Makes 12 servings Prep time 10 min. Ingredients 1/3 cup natural creamy peanut butter1 cup instant oats1/3 cup honey1 Tbsp chia seeds How to make it Mix all ingredients until combined well; refrigerate mixture about 30 minutes. Form about 1 tablespoon of mixture into small balls. Roll between finger tips to make ball shape. Store leftovers in refrigerator.

Topics: Diet-friendly recipes

The Body Fat Burning and Nutrition Plan-NICK RANA

If you’ve worked your way down to 15% body fat, you’re already working out regularly, probably counting your macros and meal prepping, and eating pretty damn clean. But here’s the primary downside of shedding body fat: The lower your body fat percentage gets, the harder it becomes to lose just 1–2% more. “Once you hit 15% body fat, shedding any more fatOpens in a new Window. is all about finesse,” says Jim White, R.D., an ACSM exercise physiologist and the owner of Jim White Fitness & Nutrition StudiosOpens in a new Window. in Virginia Beach, VA. So if you’re aiming to get down to 10% body fat (or lower), it’s time to eat and train like an athleteOpens in a new Window.. At a higher body fat, you need to focus more on nutrition. Now, though, everything centers around your workouts—namely, building muscle. “The closer you get to having low body fat, the more impact muscle mass will have on improving your composition,” But you need to be as committed as an athlete now, too. “You hav…

6 Ways to Lose a Pound of Fat-NICK RANA

6 Ways to Lose a Pound of Fat-NICK RANA
You’ve probably heard this tidbit of knowledge a million times: A poundoffat is 3,500 calories, so to lose a pound you need to burn 3,500 calories. It’s not a perfect rule, but if you’re looking to drop a little weight, it’s a good place to start. Here, six strategies will burn a poundoffat in a matter of days. Some don’t even require breaking a sweat. RELATED: The Proven Way to Lose Your Gut Drink Green TeaThe catechins — a type of antioxidant — in green tea have been shown to help fat oxidation and aid in weight loss. One study from the Journal of The American College of NutritionOpens a New Window. found that four cups of green tea a day, or the equivalent amount of green tea extract, could result in a weight loss of more than a pound per week. The study was done on obese subjects, but other studies have shown similar numbers. As a basic guideline, drinking 20 to 24 cups of tea (spread out over a week and without cream or sugar) could result in…

20 Minute Hiit Workout For Fat Loss And Build Muscle-NICK RANA

Top 10 Natural weight loss supplements-NICK RANA

Weight loss supplements get a bad rap. And when it comes to synthetic blends of useless minerals that won’t do more than help you shed water weight for a short-lived slim down—well, they deserve the bad press. But there are certain vitamins, minerals, and nutrient concentrations found in nature that, when taken along with a healthy dietOpens in a new Window. and workout regimenOpens in a new Window., have the ability to rev your metabolism and help your body process macronutrients more efficiently. If you’re looking to lose fat, stock up on these 10 supplements. *Always talk to your doctor if you’re unsure whether a supplement is right for you.
1. Whey protein- It’s no secret that proteinOpens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window. is a gym junkie’s best friend. But it actually does more than just carve cut muscles—a 2014 meta-analysis in the Journal of the American College of NutritionOpens in a n…

Small Changes Can Add Up To Major Results-NICK RANA

10 Ways to Build Muscle Faster-NICK RANA
Seeing new and faster gainsOpens a New Window. doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet.
Small changes can add up to major results. Start making the following tweaks and build muscle fasterOpens a New Window..

1. Set strength goals Rather than focusing strictly on gaining “X” pounds of muscle—which may or may not be doable in a given period of time—work on getting stronger. Increasing strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks. Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you’ll see your muscles respondOpens a New Window. along the way. Choose three exercises you want to see improvement on: one upper-body push (such as the bench press), one upper-body pull (like the chinup), and…

5 Calorie-burning Rowing Workouts to Burn Fat Fast-NICK RANA

5 Calorie-burning Rowing Workouts to Burn Fat Fast
Rowing is a great way to burn calories and develop a lean, muscular physiqueOpens a New Window.. Even if you hate cardio, you’ll quickly see the benefits of rowing workouts. All it takes is a quick warmup and you’ll be sweating thoroughly. “In only 10 minutes you’re going to hit the upper and lower body while getting your energy up and your blood pumping,” says Tom Brock, a coach at the Row House in New York City. “Rowing may not be for everyone, but don’t be surprised if you find yourself trading up from that warmup to a full workout.”
How to Do These Rowing Workouts The rowing machine—or “erg,” as it’s knownOpens a New Window.—has only a few variables, but they play an important role in your workout. You’ll notice that most ergs have resistance “gears” that adjust the difficulty of each stroke. Don’t assume that you should hike up the resistance all the way to 10. Anything from 5 to 7 will be much easier for a relative beginner on t…

A Foolproof Formula to Speed Up Weight Loss-NICK RANA

A Foolproof Formula to Speed Up Weight Loss!
Why does the scale move so slowly when you're trying to lose weight? If you've hit a plateau or you just want the motivation that comes with seeing significant results each week, there are ways to accelerate your weight loss.

Shape up faster without wasting money on products that make deceptive claims or give you caffeine jitters. Try these safe and natural methods for slimming down.

Changing the Way You Eat:

1. Limit sweets. Sugary foods are often high in calories and they trigger cravings that make you want more. Satisfy your sweet tooth with something more nourishing like fruit or yogurt with cinnamon.

2. Downsize your portions. On the other hand, creating forbidden foods can increase the temptation to indulge. Treating yourself to a small slice of cake may help you to avoid overdoing it later.

3. Drink more water. Studies show that even though diet soda has no calories, it may slow down your metabolism and make you want to eat more …

Decide Which Lean Body Type You’re Going For, Then Pick One Of These Workouts-NICK RANA

The Best Types of Cardio Workouts for Weight Loss
If you’re like most guys, you do cardioOpens a New Window. to help you stay leanOpens a New Window. and show off the muscle gainsOpens a New Window.you get from hitting the weights, aka “the usual workout routine.” And there’s absolutely nothing wrong with that. But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower paces,” “If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.” Here’s something we can all agree on: Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle. Here are the expert-approved top 10 types of…

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