Work out

Whether you are working out at home or at the gym, there are plenty of work out routines to choose from. Everyone has their preference on work out routines, some people like to make a circuit, some people like to work out their whole body and some like to work out one muscle group a day. If you are trying to gain muscle or tone up, strength training is a must. Weights and resistant bands work well for toning up and or gaining muscle. Some people like to lift heavy and do less reps and some people like to lift light and do a lot of reps, both are effective in getting results. The most important thing to know is to always challenge yourself, if your body is use to weight or work out routine, you must change it. The more you challenge yourself, the more results you will see. According to ask men the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories--even at rest. Remember muscle weighs more than fat, so lift those weights. Here is a good upper body work out that you can do at the comfort of your own home.

If you don't like running outdoors or using the treadmill and elliptical, high intensity interval training is a great way to burn a lot of calories in a short amount of time. According to Shape, high intensity interval training describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. As stated by Shape, research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. And if you want even more results combine weight training with high intensity interval training. AskMen states combining cardio and weight training is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. AskMen also states weight training, on the other hand will raise your muscle metabolism during the exercise session and for a long time after the exercise session. Here is a good 10 minute cardio work out.