Curls for Cable Hammer

When it comes to exercising, most people just focus on losing weight. There's nothing wrong with that. However, if you want to ensure that you're making the most of your time, and you want results to come in faster, building muscle is the key. No, you will not become a bodybuilder if you go this route. When you focus on exercises to build muscles, you will burn more fat, even if you're not working out. Imagine sitting at home, watching television, and getting your metabolism to spike. That can be done if you focus on the right elements. The following are just 6 exercises that can accomplish this for you.

WORKOUT ONE

Squats With Weight

The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.


WORKOUT TOW

Triceps down dog

Strengthens: Upper body, biceps, triceps, shoulders

From plank position, bend elbows to lower down as far as you can, then straighten them. Lift your hips up as you push back into Down Dog position, pressing your heels toward the floor. Return to plank. Do entire sequence 10 times.



WORKOUT THREE

 Pull Ups

 

 Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.

 WORKOUT FOUR

The Mighty Bench Press

 

For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.

WORKOUT FIVE

Reverse Crunch

 

This is similar to the vertical crunch but lifting off the hips rather than the shoulders. This exercise works the rectus abdominis muscle. Equipment needed is an exercise mat. Starting position is to lie face up on the mat with hands on the floor or behind the head. Bring the knees toward the chest until bent to 90 degrees with the feet together or crossed. Contract the abs, lifting the hips off the floor while doing so. The legs reach upwards to the ceiling. Lower back down and repeat for 1 to 3 sets of 12 to 16 repetitions. The bodybuilder will feel tension or stress on the lower part of the abs.

 WORKOUT SIX

Jogging and Exercise Recommendations

If weight's your issue, it's helpful to know what guidelines experts recommend to maintain your current weight -- and how much physical activity you need to lose it. According to the Centers for Disease Control and Prevention, if you want to prevent weight gain, you need at least 150 minutes of moderately intense aerobic exercise, such as brisk walking, spread out over the course of the week. You can get the same results by engaging in a vigorous-intensity exercise like jogging 75 minutes a week. However, if you're trying to lose weight, you likely need to log more minutes of exercise each week and simultaneously decrease your calorie consumption.

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