A 15-Minute Workout to Change Your Fat to Muscle

The truth is you can’t turn one type of tissue into another. But you can burn more fat and build muscle with short, intense bursts of exercise that raise your heart rate and get your body working as efficiently as possible.

This type of high-intensity training over a short period of time can actually burn more fat than moderately-paced, longer cardio sessions. The key to a workout like this is to strap on a heart rate monitor and keep your heart rate at 80% of your target. Try this 15-minute workout every day to start seeing real results.

1. 30 Seconds of Burpees

• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back to a pushup position.
• Immediately return your feet to the squat position.
• Leap up as high as possible from the squat position.

15 Seconds of Rest

Take 15 seconds to catch your breath!

2. 20 Split Lunges on Each side

• Stand with one foot forward and one leg behind you.
• Bend both knees and lower your body weight down towards the floor keeping your chest lifted and shoulders open and relaxed.
• Then push up explosively and jump off the ground.
• Switch your legs in mid air and then land with your opposite feet forward and back from where your started.
• As you land, bend both knees so as to soften the landing.
• Push back up again explosively and switch your legs around back to start position.

15 Seconds of Rest

3. 30 Seconds of Mountain Climbers

• Begin in a pushup position on the hands and toes
• Bring the right knee in towards the chest, resting the foot on the floor
• Jump up and switch feet in the air, bringing the left foot in and the right foot
• Continue alternating the feet as fast as you can

4. 20 More Split Lunges on Each Side

15 Seconds of Rest

5. 30 Seconds of Tricep Towers

• Start in a plank position on your elbows and toes.
• Keeping your alignment and go onto your hands, one side at a time.
• Go back down to resting on your elbows

Muscle Building Tips for Men

Muscle building requires commitment, focus and determination, however, there are a number of steps that can be taken which can help accelerate the process, in order to achieve the desired results.

In terms of training, many commentators agree that the type, frequency and variation of exercise, are essential factors for muscle building. In addition to training, diet and the regularity of meals are also important components to consider. Understanding how these factors work together will assist an individual to gain more from each training session, and maximize their potential. It is also important for bodybuilders to set goals and work towards those goals until they are achieved.

Training

• Successful muscle building only occurs when an individual pushes themselves beyond the boundaries. Therefore, if one does not adjust or, increase their training regime, for example, by increasing the weights that they are using, the muscles become accustomed to the usual routine and stop growing. There appears to be no doubt, that compound exercises offers the most effective way of increasing muscle mass. Compound exercises work larger groups of muscle and therefore, provide the opportunity when one is training, to increase the size of several muscle groups within one exercise. Such exercises include rows, bench presses and dead lifts.

Diet

• Diet is key when muscle building and consuming the correct amounts of protein, moderate carbohydrates and vitamins and minerals is vital. Protein is essential for building muscle and those in training should aim to consume one gram of protein, per pound of body weight, per day. Consuming protein before and after a training session can accelerate the process of increasing muscle. It is suggested that 15 to 20 g of protein should be consumed 30 to 45 minutes before training begins. Likewise, one should also aim to consume the same amount of protein 45 minutes after a training session ends.
• In addition to providing energy, carbohydrates also assist the body to maintain the correct levels of glucose, which is essential for muscle building. Bodybuilders should aim to consume 3 grams of carbohydrates, per pound of body weight, per day. Vitamins and minerals are vital for good health, however, they also assist the body to replenish and repair injured muscle.