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Lose Fat and Gain Muscle with Minimal Effort

 article about beYOU fitness diet exercise

10 exercises to help you lose fat and gain muscle with minimal effort - my get fit guide!  Everyone wants to be fit, in shape and look great.  The best way to accomplish this is to diet and exercise; diet + exercise = dramatic results.  Exercise can be broken into two components, aerobic (cardio) and anaerobic (weight training).


This post will focus on aerobic and anaerobic exercises to get you into shape quickly - with minimal effort.


lose fat and gain muscle


Anaerobic Exercises (Weight Training)


For each pound of muscle you add to your body, it will burn an extra 50 calories per day!  Basically, if you can add 2 pounds of muscle, the extra calories your body would burn is roughly the same as running 1 mile.  It's like running a mile per day, without doing anything extra!


Here are 5 killer exercises to develop muscle quickly:


1- Bench Press/Push Ups
2- Squat - Free Squat Video Here
3- Clean
4- Row - Free Row Video Here
5- Deadlift


These 5 exercises target all of your body's muscles either directly or indirectly.  They also target your body's largest muscles so you will see results faster.  If you could only do 5 weight exercises, these are the 5 to do!


Now that you have a guide to gain muscle, which will help burn calories, it's time to focus on your cardiovascular system and the calories directly!


Combining anaerobic and aerobic exercises is the best way to lose fat and gain muscle.


lose fat and gain muscle


Aerobic Exercises (Cardio)


The goal of cardio exercise is to burn calories, plain and simple.  The 5 exercises below are excellent calorie burners!


6- Run - 30 minutes = 238 calories - Free Running Videos Here
7- Jump Rope - 30 minutes = 342 calories
8- Basketball - 30 minutes = 373 calories
9- Rock Climb - 30 minutes - 372 calories
10- Racquetball/Handball 30 minutes = 342 calories
Source (at 150 lbs)


Now you have 5 anaerobic and 5 aerobic exercises to help you lose fat and gain muscle with minimal effort.


Give it a shot and get in shape today!


Greg


 



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