A 20-Minute Indoor Cardio Workout At Home

A 20 Minute Indoor Cardio Workout For Losing Fat And Shaping Up is part of Workout - This workout is perfect and makes way more sense to get in a cardio workout indoors to shift fat and shape your body! Here is a 20minute cardio workout to do at home without any equipment The workout below is all about “burst training,” which is highintensity interval training  Burst training is traditionally a twotoone ratio, 20 seconds on …

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    Stationary sprinters — 20 seconds
    Boxer stance — 10 seconds
    Squat thrust — 20 seconds
    Boxer stance — 10 seconds
    Spider-Man mountain climber — 20 seconds
    Boxer stance — 10 seconds
    Criss-cross pickup — 20 seconds
    Boxer stance — 10 seconds
    Power plank — 20 seconds
    Boxer stance — 10 seconds

Repeat the above circuit eight times to make this workout 20 minutes. If you have only have 15 minutes, do it six times through. And don’t forget to properly warm up before and cool down after!

Here’s how to do the moves:

1. Stationary Sprinter — 20 seconds

Sprinting is a really simple way to increase your heart rate. Sprinting in the heat is dangerous, so the next closest exercise is sprinting in place. It’s important to engage your entire body.

Stationary Sprinter — 20 seconds

Sprinting is a really simple way to increase your heart rate. "Sprinting in the heat is dangerous, so the next closest exercise is sprinting in place," Kline says. "It’s important to engage your entire body. Clench your hands, pump your arms hard enough to rotate your shoulders, engage your core, and drive your knees above your belly button while staying light on the balls of your feet." Do this as fast as you can (the model is doing it slowly for demonstration purposes) for 20 seconds.

2 Boxer Stance — 10 seconds

This is your active rest. Between each move, recover for 10 seconds by doing boxer stance. Stand on the balls of your feet with your dominant foot a foot or so behind your nondominant foot, body angled to your dominant side. Hold your fists up by your face. Lightly hop back and forth from one foot to the other, keeping your knees soft, chest lifted, core tight, and arms up. Do this for 10 seconds (or more if you need a longer break in between the other moves).

3 Squat Thrust — 20 seconds

Kline calls this "the mother of all burst training moves." Think about exploding up when your feet hit the floor and you start to stand up—it's "key to elevating your heart rate," Kline says. To avoid injuring your hands, make sure to perform this movement with the palms of your hands flat on the ground instead of just your fingertips, he adds.

    - Stand with feet shoulder-width apart, arms by your sides.
    - Bend your knees and reach forward to place your hands on the floor.
    - Kick your legs back into a plank.
    - Immediately jump your legs forward back to start and stand back up.
    - Continue for 20 seconds.

4 Spider-Man Mountain Climber — 20 seconds

"With restricted space, it’s important to find ways to engage your core like a brisk 20-minute run would," Kline says. This movement is a good option that works your whole core but concentrates on your obliques.

    - Start in a high plank.
    - Drive your right knee out and up toward your right tricep. As you do, turn your head to watch your knee meet your arm. "I often train clients be able to 'see' their knees with both eyes for maximum range of motion," Kline says.
    - Alternate sides as fast as you can while still maintaining a sturdy plank and keeping your torso in place.
    - Continue for 20 seconds.

5 Criss-Cross Pickup — 20 seconds

This move gets your heart pumping and fires up your glutes and quads.

   - Stand with feet shoulder-width apart and knees slightly bent.
   - Lower into a squat and reach your fingertips toward the ground, keeping your chest lifted.
   - Jump up and cross your right foot over your left foot, and then jump back to start.
   - Repeat with the opposite foot in front. Continue this movement, alternating, for 20 seconds.

6 Power Plank — 20 seconds

This moving plank variation requires your arms, core, and legs to all engage. Plus, jumping and having to rebalance yourself each time increases how hard your entire body has to work.

    - Start in a high plank.
    - Jump your feet up to the outside of your hands. "You want to aim your big toes to touch your pinky fingers," Kline says.
    - Make sure to keep your core tight. As much as you can, try to avoid arching your back as you move.
    - Repeat for 20 seconds.

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The Upper-Body Dumbbell Workout You Can Do At Home

This dumbbell workout is a go-to full-body workout for any fitness level. You can do it at home or in the gym. It involves all major muscle groups and movement patterns (squatting, pushing, pulling…).

bent-over row

 

How Hold a dumbbell in each hand with palms facing each other. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Lower the weights back to the start under control.

Why This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. Using a hammer grip also hits your forearms and improves grip strength.

Flat Bench

 

 This multijoint chest exercise is a proven mass-builder. Although you’ll quickly discover if one side of your pecs is stronger than the other, you get a longer range of motion over the barbell version because you can press both up and in rather than just up

Do it Right: Lie faceup on the bench with your feet flat on the floor. Grasp a dumbbell in each hand just outside your shoulders. Powerfully press the weights up and together, stopping when they’re an inch or so away from touching. Slowly return to the start

Power Pointer: Don’t let the dumbbells touch at the top, because you’ll release tension on the pecs and start getting into the habit of resting briefly at the top of each rep. Leave a few inches between the weights so your pecs don’t get a chance to relax

Spider curl

 

How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.

Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited.

Seated Overhead Dumbbell Press

 

Because you don’t have a bar in your hands, you can draw your elbows all the way back outside your ears. That places more emphasis on the middle delts, the one delt head that makes you appear wider. In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts

Do it Right: Adjust the bench so your back is fully supported and upright, and grasp a dumbbell in each hand above shoulder level with a pronated grip (palms facing forward). Strongly press the weights overhead in an arc, but don’t let them touch at the top. Lower under control back to the start

Power Pointer: Don’t stop the downward motion when your arms form 90-degree angles; instead, bring the dumbbells all the way down until your elbows point toward the floor and the weights are just above shoulder level. It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion

Dumbbell Shrug

 

The range of motion here is only a few inches. The up-and-down movement should be fluid and controlled, not explosive. Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible.

Do it Right: Stand erect holding a dumbbell in each hand at your sides with your palms facing in. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Slowly reverse the motion, letting the weights lower your shoulders as far as possible.

Power Pointer: Avoid rolling your shoulders — it doesn’t engage the upper traps more successfully and can actually cause severe strain of the delicate rotator-cuff muscles. Keep the motion strictly up and down.

Crunch

 

How Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control.

Why The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.

Triceps extension

 

How Stand tall, holding a dumbbell over your head with one hand and arm straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Do all the reps with one arm and then switch and repeat.

Why Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright.

Squat

 

How Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position.

Why It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

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Natural Secrets For Bodybuilding

There are some secrets in natural bodybuilding that easily get missed or even overlooked in the never ending bombardment of information through the net, magazines and gym gossip. So where do these gems really lie?

The secrets for the most part, get missed or left out because they're obvious and in plain sight, as a natural bodybuilder, you need to come to grips with training smarter, harder and be more patient with yourself from that of a drug-induced bodybuilder.

 Proper training

When you are a beginner it’s natural to believe that more exercise will yield better or faster results. This is not true in bodybuilding. Over exercising results in exhaustion and injury to muscles. During training the muscles are worked out but they do not grow. They grow when you rest and so it’s important to give your muscles that resting time to grow and develop.

Regular workouts

For a complete bodybuilder it’s important to work the whole body out. Exercise on a daily basis will include a wide range of exercise that are for the chest, back, shoulders, legs, hips, arms and abdomen. Squats, stretches, strength training, weight training are all a must.

Building lean body mass

Proper weight training helps to build the body lean mass which is important to cut flab as it burns calories when your body is in resting. For muscles to shape lean body mass helps to fending off flab revealing the real muscles.

Stretching and cardiovascular exercise

Stretching helps to enlarge the size of your muscles. It also gives them shape. This happens when the outer cover of the muscles called the fascia is stretched prompting the muscles beneath to expand and grow. It also increases flexibility of movements. Cardiovascular exercise done once a week is good for muscles structure and overall health.

Proper nutrition

To develop muscles and help repair them when they wear out you should have a diet rich in protein and all the vital nutrients for a healthy body. They give you support and energy to workout and replenish the worn out muscles.

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How to build muscle for ectomorphs ?

Do you eat, eat and eat, but it never goes anywhere?

Why can't you seem to put on muscle fast enough?

If this sounds like you, then your body type is most likely an 'ectomorph'.

Hallmarks of this physique are long thin limbs, narrow shoulders, fast metabolism, low body fat, and narrow hips and glutes. Very different than your naturally larger endomorph or mesomorph with a symmetrical physique.

While others may envy your lightning-fast metabolism and slender frame, you may view your ectomorph 'blessing' as a curse!

If you’ve failed every attempt to put on lean muscle, it’s time to try a different line of attack using a training and nutrition plan that is suited to your unique body shape.


 Home > Build Muscle > How to build muscle for ectomorphs


How to build muscle for ectomorphs
What is an ectomorph?

The ectomorph is one of the three most common body types (somatotypes), characterized by a “thin frame” and difficulty to gain muscle mass as well as fat. People that belong to this somatotype are usually skinny, lean and have a high metabolic rate.

When exposed to a constant unhealthy diet and sedentary lifestyle, ectomorphs can actually gain some weight, which will most probably be belly fat, while their arms and legs will stay unusually thin.

The good part about being an ectomorph

As mentioned before, ectomorphs have a really hard time putting some meat on their frame. This opens an opportunity for the ectomorph to eat more liberally, including junk food. Because of the fast metabolism, mos of the weight they put on them will be lean muscle rather than fat.

A fit and shredded body is an easy goal for the ectomorph; The effort they need to put in to create a visible six pack is really small. Most of the professional models belong to this somatotype.

On the other hand, a bodybuilder that has this body type can never be very massive (compare Frank Zane and Dorian Yates for example).

Training errors that ectomorphs make

– Too much cardio – if you are an ecto,  you need to forget about long cardio sessions – ectomorphs are already skinny and lean enough, that too much cardio will only make things worse.

– Too many weight lifting sessions. Two to three weight lifting sessions a week are just enough for an ecto to make some progress. A bit more than this, and they will start losing weight again, by not allowing the muscles to recuperate.

How can ectomorphs gain muscle

Most of the training should revolve around the big basic moves: squats, bench press, shoulder press, deadlift, chin ups. Cut the isolation exercises as they do not provide enough stimulus for muscle growth.

Compound exercises performed with moderate to heavy weights and repetitions in the range of 5-8, will activate multiple joints and the larger muscle groups, which causes the body to produce testosterone and other anabolic hormones, important for gaining quality muscle.

Ectomorph Diet

Ectomorphs don’t have to count the calories. They can usually eat pretty liberally and eat as much as possible. This, however, doesn’t mean that ectos can turn exclusively to junk food or overeat on sweets. Remember to stick to a healthy diet, containing protein from lean meats, low fat dairy, eggs and fish as well as complex carbs.

The amount of protein consumed per day should be in the range of  1 – 1.5 grams per LB of body weight. The amount of carbs should be anywhere around 2 grams per LB up to 4 grams per LB of body weight.

Muscle building supplements

1. Protein shakes – they are essential of you want to get all your protein on a daily basis, but you are not able to eat enough foods. You can combine whey, egg and casein throughout the day. The post-workout shake should be whey because of the faster absorption, the shake before sleep can be either egg or casein.

2. Take BCAA before exercise, they will provide the body with more energy and sustain anabolic process.

3. Add 10 grams of creatine a day, which not only increases the volume of the muscle cells, but also improves energy processes.

To sum it up : The basic rules on training/nutrition for ectomorphs

– short but intense training up to three times a week,
– focus on the basic exercises,
– eat at least 1 gram of protein and 2 grams of carbs per LB of body weight per day.

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High Volume Leg Workout For Monster Gains / bodybuilding110

Want leg size? Willing to do anything? Look no further.

You’re going to hate me. You’re going to wish you had never read this article. And when you sit on the porcelain throne tomorrow, you will curse my name with an agony-drenched voice. Walking up stairs will be painful. Walking down stairs will be painful. Walking to the fridge will be painful. Blinking will be painful.

If this sounds like fun to you, then you’re ready to try this workouts.

Just to give you an idea here was today’s leg workout…

Leg Day Lift 1:  Leg Press (15,15,12,12)

    Set 1: 15 Reps
    Set 2: 15 Reps
    Set 3: 12 Reps
    Set 4: 12 Reps

I also increase the weight for each set.

That means it got heavier and heavier and harder and harder.

Leg Day Lift 2:  Squat (3 x 12)

On this leg day I did…

    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 12 Reps

Here’s the thing…

… I always am changing up my rep range.

It just keeps it interesting and fun for me.  Go ahead and give this full workout a try for a couple weeks and see what you think.  After that, if you are liking it start to play with your rep ranges.

Leg Day Lift 3:  Leg Curl (4 x 10)

On this leg day I did…

    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps.

Hamstrings were burning like crazy.

One thing that I will often do with hamstring curls is to do super low reps.  In like the four or less rep range for many more sets (like 7×3).  The reason I do this is so I can load the weight on.

It is often really hard for guys to get growth in their hamstrings.

For me, focusing on a heavier weight really helps.  And the key to hamstrings is the eccentric movement (letting the weight down slowly and controlled).

Leg Day Lift #4:  Reverse Leg Press (3 x 10 each leg)

They will have a very substantial impact on your fitness.

I did…

    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps

Reverse leg press is also a great exercise for your upper hamstrings.
It can really give you some thickness throughout the back of your legs if you are placing an emphasis on heavy weights and controlling your reps.

Leg Day Lift 5:  Front Squat (3 x 12)  

I did 3 sets by 12 reps.

By the time I got to my front squats on this particular leg workout day I was absolutely exhausted.

My legs were screaming!

I knew that enough was enough.

One of the reasons I end with front squats is to fully exhaust my quads.

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