Forum

Here is a full-body fat-burning strength training workout that targets multiple muscle groups and helps increase your metabolism: 1. Warm-up: Start with 5-10 minutes of light cardio, such as jogging or jumping jacks, to get your blood flowing and warm up your muscles. 2. Squats: 3 sets of 12 reps. Squats target your lower body, specifically your quads, hamstrings, and glutes. Keep your feet shoulder-width apart, lower down as if sitting back into a chair, and push through your heels to return to the starting position. 3. Push-ups: 3 sets of 10 reps. Push-ups work your chest, shoulders, and triceps. Start in a plank position, keeping your body in a straight line, and lower your chest towards the floor by bending your elbows. Push back up to the starting position. 4. Bent-over Rows: 3 sets of 12 reps. Bent-over rows target your back and biceps. Hold a dumbbell in each hand, hinge forward at the hips, and keep your back straight. Pull the weights up towards your chest, squeezing your shoulder blades together, then lower them back down. 5. Lunges: 3 sets of 10 reps per leg. Lunges engage your quads, hamstrings, and glutes. Step forward with one foot, lower your back knee towards the ground, and push back up to the starting position. Alternate legs for each set. 6. Shoulder Press: 3 sets of 12 reps. Shoulder presses work your deltoids and triceps. Hold dumbbells at shoulder level, palms facing forward. Extend your arms overhead, fully extending your elbows, then lower the weights back down. 7. Plank: Hold for 30-60 seconds. Planks engage your core muscles. Start in a push-up position, then lower onto your forearms. Keep your body in a straight line, engage your abs, and hold the position. 8. Russian Twists: 3 sets of 15 reps. Russian twists target your obliques. Sit on the ground with your knees bent and feet lifted. Twist your torso from side to side, touching the ground beside you with each twist. 9. Cool-down: Finish with 5-10 minutes of light stretching to help your muscles recover. Remember to use weights that challenge you but still allow you to maintain proper form. If you're new to strength training or have any health concerns, it's a good idea to consult with a fitness professional before starting a new exercise routine.

We love you guys !!! Thank you for all your support !

You don't need to spend hours in the gym to see results. You can build muscle in as few as one or two workouts a week, according to a conditioning expert and the latest exercise science. By focusing on compound movements, efficient workout sets, and enough rest, you can max out your gains with minimal effort. You can build muscle with less exercise than you think, experts say Long or excessively frequent workouts may do more harm than good for gains, Mike Boyle, a strength and conditioning coach, told Insider. "If anyone is lifting for more than an hour, they're probably doing way more than they need to," he said. He recommends three sets of 10 reps each as an effective baseline workload. For overall muscle growth, opt for compound movements that work multiple muscle groups at once, such as squats, deadlifts, pull-ups, and presses. Repeating this formula twice a week on your target muscle groups is plenty, Boyle said. Even in professional bodybuilding, "there are very few people who work each group more than twice a week," he said. "Less probably equals more when it comes to strength and hypertrophy." Research also supports working smarter, not harder. Roughly 10 sets per muscle group per week could be considered the minimum for optimizing muscle growth, and athletes may benefit from less, said a position paper from the International Universities Strength and Conditioning Association published in August. He recommends three sets of 10 reps each as an effective baseline workload. For overall muscle growth, opt for compound movements that work multiple muscle groups at once, such as squats, deadlifts, pull-ups, and presses. Repeating this formula twice a week on your target muscle groups is plenty, Boyle said. Even in professional bodybuilding, "there are very few people who work each group more than twice a week," he said. "Less probably equals more when it comes to strength and hypertrophy." Research also supports working smarter, not harder. Roughly 10 sets per muscle group per week could be considered the minimum for optimizing muscle growth, and athletes may benefit from less, said a position paper from the International Universities Strength and Conditioning Association published in August. You might even stall progress by overworking, since too much exercisedeprives your muscles of the rest they need to grow, experts previously told Insider. To build strength and muscle, increase your training intensity over time The amount of exercise you need for gains also depends on your experience level. As you progress in fitness, you'll need to continue challenging yourself to see improvement. As a result, more experienced athletes may need to put in more work than gym newbies. But that doesn't necessarily translate to longer hours — you can also add intensity by increasing the weight you lift, improving your form, or performing more-advanced versions of movements. It can be helpful to aim for the minimal effective dose of exercise, since the more gradually you ramp up your intensity, the less overall work you'll need to do to see results, Chris Duffin, a powerlifter, previously told Insider. Be realistic about aesthetic goals, and celebrate strength gains One important caveat in building muscle to create a sculpted physique is that how you look is related to factors beyond how much you work out or which exercises you do. Genetics, for instance, can make a difference in how people gain muscle. "Some people respond to just about everything, and some people are going to have a hard time with just about everything," Boyle said. It can be discouraging and unhelpful to compare yourself to fitness influencers or celebrities, especially when you don't know their circumstances, he said. Instead, focus on what you can control: getting progressively stronger and working toward the best version of yourself.