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Build Muscles while Losing Fat

Updated on May 26, 2009


Build Muscles while Losing Fat


Here are some exercises that can trim fat while building or maintaining muscle mass.


1.   Stand straight, feet about shoulder-width apart, holding weights at your sides.

2.   Bend at the knees and hips to a sitting position or as low as you can get.

3.   Allow the arms to swing forward; buttocks should not drop below the levels of your knees.

4.  Slowly stand up and get back to the first position.

5. Do three sets of eight to 10 repetitions.

Classic Push-up

1.   Lie face down on the floor, palms down, and back and legs straight.

2.   With your hands on the floor at around chest level, straighten your arms, keeping your legs

and back straight.

3. Exhale as you slowly straighten your arms, pushing your self upward. When your arms are straight, slowly lower yourself.

4.   Inhale as you lower your self back.

5.   Do three sets of eight to 10 repetitions.

Leg raises (lower body and core)

1.   Lie on your back with your head raised upward.

2.   Straighten your legs and place your hands under your buttocks.

3.   Bring your knees to your chest while exhaling slowly.

4.   Return to your starting position while inhaling.

5.   Do three sets of eight to 10 repetitions.

By combining these exercises with proper diet and cardiovascular exercises such as jogging or brisk walking, you can lose fat without sacrificing muscle mass.


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