Build Muscle, Burn Fat with Supersets

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Build your muscles, burn fat and speed up your metabolism with a superset workout. Supersets shorten your workout time. Supersets also insures that your body will have muscular balance.

So, how do supersets work? You would pair two non-competing exercises and do the exercises back to back with little or no rest. For instance, you would do a set of bench press followed immediately by a set of bentover rows. The exercises are non-competing because the bench press primarily works your chest, shoulder and triceps muscles. The bentover row primarily works your back muscles.

Maintain and improve your muscle mass and burn body fat with consistent weight training (including bodyweight exercises). Muscle never changes into body fat. If you become chronically inactive, your muscles will lose mass (atrophy). And, the once shrunken fat cells come back with a vengeance!

Your metabolism will slow down if you are losing muscle mass. In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. Muscle mass speeds up your metabolism because your body has to work harder to maintain muscle mass.

Burn more fat by working large muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts. This is especially true with superset workouts.

Compound strength exercises (with weights or bodyweight) like squats, lunges, bentover rows and bench press are great examples.

You can shorten your weight training workouts to 30 minutes or less by using supersets. Doing this will give you more fat burn and calorie burn during and after your workout!

Here is a good superset workout. Do each exercise for eight to 10 repetitions. Do each pair of exercises one after the other with little or no rest. Rest one minute and do the pair of exercises again. After doing three sets of the first superset, move on to the second superset.

1. Ball dumbbell chest press/dumbbell bentover rows
2. Ball ab curl ups/back extensions
3. Pushups/Inverted rows
4. Bodyweight squats/standing dumbbell shoulder press
5. Dumbbell biceps curls/bentover triceps extensions
6. Ball leg curls/Quadriceps extensions

This is a 20 to 25 minute superset workout that is effective for helping you build your muscles, burn body fat and lose weight. Do this type of workout two to three times a week.

If you haven’t tried supersets, use the technique as a way to ramp up the intensity of your workout.

Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s sites:

My Fitness Hut http://myfitnesshut.blogspot.com
Her Fitness Hut http://herfitnesshut.com
Sports Fitness Hut http://sportsfitnesshut.blogspot.com

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