Muscle Fitness Advice » weight lifting workouts

What Can Women do to Gain Weight

Fri, 30 Jul 2010 16:00:15 +0000

Some women are underweight. if they want to reach their ideal weight, they will have to work hard in the coming days and months as this will not become a reality overnight. For that, there are two things that the woman has to do. The first is to eat right while the other if they have not tried it yet is exercise.

When we say eat right, we don’t mean sitting on a couch and eating junk food the whole day. it means that we have to practice good nutrition. This is achieved by getting the right amounts of fat, carbohydrates and proteins.

A good source of healthy fat comes what is known as omega 3 fatty acids. they are very special because it cannot be produced by the body. You can get this from eating fish and other marine life such as algae and krill. it can also be ingested by consuming certain plants like purslane and walnuts.

You can get protein from lean meat, poultry products, legumes and seeds. This is also important because it builds and repair tissues that are torn down from a workout. they also produce enzymes, hormones and other body chemicals.

Good nutrition should also have carbohydrates. This is the fuel that gives us energy to do our daily activities. so, if you want to remain active, you have to get a sufficient amount that can be found in fruits, vegetables and whole grains.

You can also get these three from food supplements that are available in the form of pills or drinks. This can be purchased over the counter as you don’t need a medical prescription.

Eating is just one thing women have to do to gain weight. The other is to exercise. Although working out increases your metabolism, it can also make you want to eat more afterwards. it can also change your body structure as you will soon develop muscles.

Women can gain weight by engaging in exercises such as aerobics, cycling, jogging, running and walking. some may do weight lifting but not too much to make you look like a man. You can work 3 to 4 times a week for about an hour or two each day and don’t forget to bring water or any energy drink to replenish what you sweat.

If you have never exercised before, start with something easy before increasing the tempo. a physical trainer can help out since they have the authority on this matter. but before you do anything, don’t forget to get check if this is safe to do from your doctor.

Once you are able to reach your ideal weight, the only thing you have to do now is maintain it. This means sticking to the diet plan you have been using for the past how many months and adding a little variety every now and then as well as making some changes in the exercises that you do either at home or at the gym.

Some say it is easy to gain weight rather than lose it and women are no exception. For those who don’t want to be underweight anymore you just have to you eat and exercise because there is no short cut to looking and feeling good. This can only be achieved with sweat and hard work that is difficult but not impossible regardless of your age.

There are a couple of books that might help – click on them for more details:

The Complete Weight Gain Guide

Gain Weight fast – For Women

What can Women do to Gain Weight

What's Your Workout: Lt. Gov. Elizabeth Roberts

Sun, 18 Jul 2010 11:10:06 +0000

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Increasing muscle mass and functional strength constitute the two main motivations for adopting a bodybuilding program. Building abdominal muscles, specifically the muscles of the upper, middle and lower back is the key to both of these.

The primary stabilizing muscles of your body are in your back, these are the easiest muscles to injure while lifting weights. Your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.

Back injuries are almost always compression or rotation injuries, this is damage to the soft tissue, due to an over-extending movement of the back muscles involved. you can prevent back injuries by utilizing correct weight lifting techniques and muscle group isolation and you can also prevent physical problems from developing years later.

There are some muscle groups that you need to work on slowly in the back. They are your traps, lats and deltoids. Sure, your back will be ripped by overworking it, though, you should concentrate more on your everyday look than having a muscular back.

The traps muscles are the ones that form the bulk of your back. If you are looking to do Traps, then use a shrug motion, which has you taking dumbbells in each hand, and shrugging your shoulders up and down while you take a breath and then let them down while exhaling.

Another workout that mostly works on your deltoids, but helps the traps a bit, is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it’s at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you’re sitting on a pistol range. then bring it down slowly. this is a common exercise in martial arts groups that emphasize punching.

When you do any kind of exercise to build up a muscle you should always start out slow and build your way up to more and more resistance. If you start to fast and do to much at once, you can end up hurting yourself before you even get started. this is better than a straight pull up because it isolates the muscle thoroughly.

If you are targeting your back, specifically your lower back, one exercise that is important in helping you gain strength in your back is shoulder arches. By doing shoulder arches you will not only gain strength (this is the most important thing), but you will also work on definition of your back as well. Hold a light dumb-bell over the back of your neck and lay down on your front. Clasp your hands, then arch your back, lift, count to three, then lower slowly. It’s very easy to overdo them, so, do these sparingly.

It is very important to remember to stretch before exercising. By stretching you will help your body and your muscles maintain flexibility, along with stretching it is very beneficial to also do some cardio exercises as well.

Weight Lifting Exercises Ab Workouts That Will Work Your Ab …

Wed, 14 Jul 2010 04:00:06 +0000

www.musclegaintruth.us If you want your abdominal muscles to look good, one of the most of the things you have to do will be lower abdominal muscle exercises as part of your weight lifting program. there are lots of resources available to you to discover what the best lower abdominal workout exercises can be, or you can use the expertise of someone who is very versed in fitness. To create an ab workout that’s what you truly efficient, you need to test out several different exercises. If an exercise going to be very difficult or doesn’t prove effective for you, you should choose other abdominal exercises instead.

Tagged as: Effectively, Exercises., Lifting, Muscles, Weight, Work, Workouts

Weight Lifting Exercises Ab Workouts That will Work your Ab …

Weight Lifting Workout Program – Getting Big and Cut

Sun, 11 Jul 2010 23:00:24 +0000

Getting big and cut is the goal of many lifters and this is what they seek out when looking for an ideal weight lifting workout program. This of course is wanting the best of both worlds: big muscles yet chiseled abs. Thus it takes a spot on weight lifting workout program to get it right. As many know, in order to get big muscles you have to increase your eating and focus most of your energy on a weightlifting workout and away from cardio based workouts. On the other hand in order to get cut you are supposed to limit your eating, while placing concentration on cardio workouts! so one can see that a weight lifting workout program must really dial it in to balance both of these goals at the same time. Some general rules to follow are the following:

1. Increase your calories. you are going to have to increase your calories and protein to get big. but it is possible to find a “zone” where you are able to keep your calories up, yet at the same time not too high where you are gaining fat. Further dialing into this personal zone you can figure what combination of foods you can eat in order to not only have enough to gain muscle, but also burn fat. Generally what most people find is cutting their carb intake and replacing it either with more protein or small amounts of fat will get them in their personal zone.

2. Lift heavy. In order to build muscle through a weight lifting workout program you are going to have to lift relatively heavy and generally to a point where muscular failure is achieved. usually within the 5-8 rep range is ideal when trying to build muscle.

3. do cardio. no way around it really. if you are eating relatively heavy, lifting heavy, you need to add that cardio to burn fat and make sure you don’t gain fat. Rather than doing cardio in a fashion that is exhausting and will overly tax your body, perform cardio in a more moderate manner for a period of 30-45 minutes. usually walking at fast pace where you can still maintain conversation is ideal for fat burning. You’re targeting the fat, and not tapping into major muscle breakdown, thus not sacrificing your hard earned muscle building you achieved with heavy weights.

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Weight Lifting Workout Program – Getting Big and Cut

10 Killer Tips For Rapid Weight Loss

Wed, 07 Jul 2010 14:10:06 +0000

If you want to make the most of your weight loss program, you should find the most effective ways to burn fat for successful weight loss results. You should follow these 10 tips for weight loss if you want to lose weight and lead a healthier life.

1) Drink more Water
One of the best weight loss secrets is staying always hydrated. Dieticians say that you should drink about six – eight glasses of water per day to stay healthy and hydrated. so, choose a glass of water instead of calorie enlarged sugary drinks. Moreover, water helps your body to build muscles.

2) Eat more Meals
A common three-meals-a-day plan will not decrease it if you want to burn fat. Your body can not metabolize huge portions of meal and will fast turn any excess into fat. Many dieticians think that you should eat six small meals a day. make sure that decrease the consumption of every meal or else you will double your intake and double your fat storage.

3) Work Out with Weights
One of the best ways to eliminate the amount of fat you are melting is to add some physical workouts to your daily routine. Weight training will tone your muscles, strengthen your body and enhance your overall health. Lifting weights will burn calories and fat more quickly than traditional physical workouts and it will also increase your metabolism.

4) Choose Protein
Choose protein enriched foods for increasing your metabolic rate and enabling your body to burn fat fast. Cleverly select proteins for your diet. make sure that you choose proteins low in fat and do not consume extra calories.

5) Cut Calories Wisely
Of course is tempting to decrease calories when starting to lead a healthy lifestyle. instead, use a step method when decreasing your calorie intake for lowering the risk. Eliminating calories very fast ends in your body fast burning all the calories, which will decrease your metabolic rate. Moreover, you are more likely to follow your healthy lifestyle through this step method.

6) Reward Yourself
When talking to successfully dieting to melt more fat, always reward yourself. Everybody has temptations and favourite foods. You will not cheat on your new diet if you give yourself small rewards. if you like chocolate, buy yourself a small bar of chocolate.

7) Avoid Marathon Workouts
The greatest mistake people do when aiming to burn fat and lose weight is to have a long workout session. instead, divide your exercise plan into small parts during the day. Start brisk walking in the morning, enjoy a workout at lunch and then do some physical workouts in the evening. Stay active during the whole day and maintain your metabolic rate at an appropriate level.

Mix it up
Deciding to do various physical workouts will keep you interested and allow you to keep your goal of weight loss. it is recommended to mix all the physical workouts instead of doing one and the same exercise every day. You can bike one day, swim another day and run the next. Changing your activities will not allow you to see a wide range of athletics, it will allow you to tone your body in a better way.

9) Skip Happy Hour
For those people who want to burn fat fast, it is suggested to not drink alcohol. Enriched with carbs and sugars alcohol contains lots of calories.

10) try a Low GI Diet
A low GI diet is a perfect way of burning fat fast. This diet encourages people to eat high amounts of foods with low rankings on the Glycemic Index. these foods are nutritious and will assist your body in burning fats and calories fast.

If you reached the stage when weight loss has become a vital issue – then you should know how to lose weight fast.

For the informative tips about “lose weight fast” industry go to this site.

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10 Killer Tips for Rapid Weight Loss

Are Weightlifting Shoes Necessary? | Romartfest – Bodybuilding and …

Tue, 06 Jul 2010 15:00:11 +0000

Ever thought about the shoes that you wear to the gym? of course you have. Most likely you have shoes set aside for the express purpose of exercise use at your favorite health club or lifting facility. and what prompted you to select this specific footwear to be used to exercise? Suitability for the task? Improved exercise sessions? Safety? Not usually. the prevailing reason for the selection of specific gym shoes is appearance. but if you are using barbells in your training, this is a mistake. Most of us would never consider wearing a pair of Bruno Magli’s to play racquetball. they are built to look good, not to perform well on the court. while this may be obvious to some, many of us will make an equally poor footwear decision and wear running shoes to the gym to lift weights. Proper footwear in the gym is important, especially if you are lifting free weights. In a weightlifting session we are seeking to accomplish two things:1. ) the Harnessing of all body power for a concerted power explosion; 2. ) Moving the intended weight to its destination without excessive risk of serious injury. Performing the basic lifts in a running shoe robs the trainee of a solid foundation from which to explode. the soles of the running shoes, the marshmallow, will absorb and dissipate a large amount of the force generated against the floor that should be directed towards moving the weight. a gel or air cell shoe is a great thing for reducing the impact shock that causes the repetitive use injuries associated with running. but in the weight room, shoes should provide for the efficient transmission of power between the bar and the ground. You can’t lift as much weight in the wrong shoes. the second issue is control of the weight – and your body – while standing on an unstable surface. a compressible medium placed between the feet and the ground will behave inconsistently enough during each rep to alter the pattern of force transmission every time. In other words, it is not possible to execute a standing barbell movement the same way each time. because of the inconsistent surface, the probability of a weight lifting mishap and serious injury increases exponentially due to the difficulty in obtaining a good balance position. Weightlifters and powerlifters have known this for more than 50 years, although the shoe choices available for their purposes were formerly quite limited. until thirty years ago, all types of shoes were worn in weightlifting sessions, including Chuck Taylor’s, combat boots, and even patent leather shoes, worn by lifting icon Paul Anderson. For maximum performance and stability, a weightlifting shoe must fit tightly and have a strong backing, with a solid wedge type bottom to create the required traction for heavy weight lifting. Generally the best models will feature a full lace down the entire shoe to accomodate varying sizes with an additional attachment across the top of the foot for better balance. When Adidas from Germany and Kahru of Finland became available on a limited basis in the US, weightlifters finally had the opportunity to use equipment specifically designed for their activity. High topped and not especially stylish, these shoes had minimal appeal to the fashion conscious, but lifters loved them because they worked. but there was a scheduling problem: the gym and fitness club industry had just been revolutionized by the simultaneously-evolving exercise machine industry. Having removed the factors of balance, coordination, and technique from the equation, exercise machines temporarily sidelined the development of weight training shoes. However, in the last twenty years the appreciation of the barbell and dumbbell has started to resurface in exercise facilities everywhere. the only available manufacturer to fill the demand was Adidas, which put out several models suitable for exercising. Competitors such as Nike started entering the fitness market with a variety of lifting shoes. a number of foreign brands such as do Win (China), and Power Firm (Canada), as well as the American company Safe-USA have also competed for a share of the growing US market. All these companies offer shoes that are designed for competitive weightlifting or powerlifting, but that are good for all basic lifts, especially the squat, given their exemplary support and incompressible heel design. a variety of powerlifting shoes with essentially flat soles and no heel lift, much like track flats or wrestling shoes, are also available from powerlifting equipment houses like Inzer (USA), and also work for basic exercise purposes. these shoes are not ideal for performing the barbell squat because of their flat sole, but will work exceedingly well when doing other important lifting movements, such as deadlifts and presses. another pair of shoes to buy? Is it really worth it? yes. Effective training yields superior results. You can check out the lastest brand of weightlifting shoes here. Safe training yields fewer training injuries. This is just common sense. You can purchase a proven inexpensive lifting shoe or an expensive, modern, high technolology shoe by Adidas, but either way you will be absolutely sure that you have the optimal training tool for weightlifting. the right shoe is important for performance and safety, and for as little as half the cost of a premium running shoe, you can look and lift like a pro. For more interesting articles on weightlifting shoes you can check out can weightlifting Shoes Really Help Increase Strength? – can weightlifting Shoes Really Help Increase Strength? –

Tags: Necessary, shoes, weightlifting

Are Weightlifting Shoes necessary? | Romartfest – Bodybuilding and …

» My Flab to Fab in Fifteen Fitness Plan – Makale

Mon, 28 Jun 2010 07:10:08 +0000

Ok, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program and you are more confused than ever on what is the best way to get in Shape, Build Muscle and Burn fat for Life.

What really is the best and most efficient form of exercise for Maximum Results?

* more weight or less weight?

* more reps or fewer reps?

* Higher intensity or lower intensity?

* more cardio than resistance training?

* more resistance training than cardio?

* Machines or free weights?

* Train every day or once a week?

How do I go from Flab to Fab in Only 15 Minutes a Day?

What is really the most effective, efficient and RESULTS driven form of personal fitness training that is going to give YOU the biggest and best return on your invested fitness time?

The Personal Fitness Training landscape has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again because they just don’t know what else to do to find the best fitness solution.

So how can you Burn fat, Build Muscle and Lose Weight to get the Perfect Fitness Body for Life in the least amount of time?

Are you that busy Executive with little time between your corporate meetings and challenged with long workdays?

Are you a stay at home mom trying to keep up with managing your hectic daily schedule while taking care of your children and your spouse with very little time to exercise?

Are you getting diminishing returns on your current fitness training program?

Then Learn how to Go from Flab to Fab in Only 15 minutes a Day…

In working with my existing personal fitness clients at www.MyHomePersonalTrainer.com , I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long term fitness and health goals.

1. Too much machine work A lot of women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. not lifting enough weight A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.

3. Working only half of your body A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps A lot of women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.

5. Overtraining The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.

6. not fueling their bodies for training Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels

7. Training the same way any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.

8. Cardio before weights Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session

9. Steady as she goes A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

The secret in developing the Perfect Personal Fitness Training Program begins with the following Flab to Fab Personal Fitness Training Tips.

1. Focus on the four Major Muscles Groups Stay away from Isolation Exercises. Burn fat and build muscle when working those Major Large Muscle Groups more often.

1. Legs Squat

2. Chest Chest Press

3. back bent Over Rows

4. Shoulders Overhead Press

Perform Compound Exercises (Multi Joint movements) Working multi-joints at the same time provides maximum benefit to your muscles,

1. Legs Lunge or Squat (Hip and Knee Joint)

2. Chest Chest Press (Shoulder and Elbow Joint)

3. back bent Over Row (Shoulder and Elbow Joint)

4. Shoulders Overhead Press (Shoulder and Elbow Joint)

Perform Supersets No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.

1. Work opposing Muscle Groups

1. Chest then Back

2. Work alternating between Upper and Lower Body

1. Chest then Legs

Perform Circuit Training No Rest through your entire workout. Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.

1. Train for maximum gain by performing all your exercises with no break

5. Build your Fitness Training with value and Flexibility in Mind A Great Fitness value with Outstanding Fitness Benefits.

1. Train with a quality Stability ball.

2. Train with Dumbbells while at home or at the gym.

3. Train with Exercise Bands while traveling on the road for work or vacation.

http://www.myhomepersonaltrainer.com/resources/flabToFab15MinuteADayFitnessSolution.htm to view an example workout of our Flab to Fab 15 Minute a Day Fitness Training plan. Finally reach your Personal Fitness goals with long-term success, using a proven effective, efficient and Results driven personal fitness plan. Go from Flab to Fab in Only 15 minutes a Day.

» My Flab to Fab in Fifteen Fitness plan – Makale

blood pressure : Fitness After P90X – Days 170-176 | health care

Mon, 21 Jun 2010 14:00:09 +0000

blood pressure

Day 170 (Monday), …. Implemented a 58-minute upper body weightlifting circuit (3 times through) and treadmill. The Zone 73.5% of the time, 124 average heart rate and burn 535 calories. I’m on a business trip to Denver this whole week.

Day 171 (Tuesday) …. Completed 41 minutes on the treadmill. 3.4 MPH at a 15.0% increase, 2.30 miles. in zone 97.9%, 150 average heart rate and burn 551 calories.

Day 172 (Wednesday) …. Implemented a 43-minute upper body weightlifting circuit (3 times over). The Zone 68.4% of the time, 119 average heart rate and burn 353 calories. I also finished 17 minutes on the treadmill. 6.5 MPH on a 0.0% gradient, 1.73 miles. in zone 96.3%, 154 average heart rate and burn 234 calories.

Day 173 (Thursday) …. Complete 26 + minutes on the treadmill. 6.0 MPH on a 0.0% gradient, 2.60 miles. The Zone 96.6% of the time, 147 average heart rate and burn 346 calories.

Day 174 (Friday) …. Implemented a 46-minute upper body weightlifting circuit (3 times through) at 5:15 in the zone 93.8%, 130 average heart rate and burn 471 calories.

Day 175 (Saturday) …. Nada.

Day 176 (Sunday) …. Completed 57 minutes on my bike. 14.5 MPH of 13.88 miles. The Zone 93.5% of the time, 132 average heart rate and burn 610 calories.

This entry was posted on 20 June 2010 14:21 and is filed under Uncategorized.Tagged: P90X, beach body, fitness, Tony Horton, workout, stretch, abs, cycling, biking, cycling, bicycle, weight loss, cardio, weight lifting, treadmill, run, run, walk. you can follow any responses to this entry through the RSS 2.0 feed.Du can leave a response, or trackback from your own site.

Day 171 (Tuesday) …. Completed 41 minutes on the treadmill. 3.4 MPH at a 15.0% increase, 2.30 miles. in zone 97.9%, 150 average heart rate and burn 551 calories.

Day 172 (Wednesday) …. Implemented a 43-minute upper body weightlifting circuit (3 times over). The Zone 68.4% of the time, 119 average heart rate and burn 353 weight loss calories. I also finished 17 minutes on the treadmill. 6.5 MPH on a 0.0% gradient, 1.73 miles. in zone 96.3%, 154 average heart rate and burn 234 calories.

Day 173 (Thursday) …. Complete 26 + minutes on the treadmill. 6.0 MPH on a 0.0% gradient, 2.60 miles. The Zone 96.6% of the time, 147 average heart rate and burn 346 calories.

Day 174 (Friday) …. Implemented a 46-minute upper body weightlifting circuit (3 times through) at 5:15 in the zone 93.8%, 130 average heart rate and burn 471 calories.

Day 175 (Saturday) …. Nada. weight loss

Day 176 (Sunday) …. Completed 57 minutes on my bike. 14.5 MPH of 13.88 miles. The Zone 93.5% of the time, 132 average heart rate and burn 610 calories.

blood pressure : Fitness After P90X – Days 170-176 | health care

Lose Weight And Burn Fat Fast With These 7 Workout Tips | Diet Faster

Sat, 19 Jun 2010 14:10:05 +0000

To lose weight and burn fat fast, you need to know the right combination of sets, repetitions, rest periods, and exercises and the best method of cardio for your workouts.

With these 7 tips, you can create workouts that keep your body’s fat-burning furnace blasting all day long.

1. Perform 2 – 4 Sets Per Exercise
While doing more sets boosts your fat-burning hormone levels, there is a cutoff – there is no difference between doing 4 and 6 sets. 2 – 4 sets is optimal for speeding fat loss, depending on your current level of fitness.

For example, you’ll want to use the low side of this range when you’re just starting out, and increase the number of sets as you become better conditioned.

2. Do 8 – 15 Repetitions Per Set
Research shows that performing sets of 8 – 15 repetitions stimulates the greatest increase in fat-burning hormones, provided you use a weight that provides an adequate challenge.

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You want to give between 90 – 100 percent of your full effort for any given rep range. a good gauge of this is that you start to struggle by your last rep.

3. Shorten Your Resting Time In-Between Sets
By keep your recovery time short, though, and you’ll keep your lactate and fat-burning hormones levels high. That means more fat is burned while you rest. By resting no longer than 75 seconds in-between sets, you can accelerate your fat loss.

4. Do Full-Body Weight Workouts
By training your whole body, you’ll work the most muscle possible and burn a greater percentage of calories from your fat stores. You’ll also get a boost in metabolism even after your workout.

Focus on big-muscle exercises such as bench presses, power cleans, and squats. Complete full-body weight workouts 2-3 times a week, resting a day between sessions.

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5. Do Alternating Sets
Alternating sets allows one group of muscles to rest while another group works. this helps offset fatigue and ensures you give your best effort to each set.

After each set of exercise, Rest, then follow with another set that work muscles that were NOT involved in the previous set. for example, you might pair an upper-body exercise with a lower-body move, or an exercise that works your chest muscles with one that hits your back.

6. slow down Your Lifting Tempo
Controlling the speed at which you raise and lower the weight, forces your muscles to work their hardest on every repetition. Take 3 seconds to lower the weight, pause for 1 second, before lifting it.

7. Do Interval Training
Sprinting challenges your lower-body muscles as hard as weight training. By doing intervals on the days you don’t lift weights, you can spike your metabolism and accelerate fat loss. Do short sprints of 30 seconds or more, interspersed with slow jogs.

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Lose Weight and Burn Fat fast With These 7 Workout Tips | Diet Faster