Every guy wants bigger arms and bicep workouts can be great for building them, but some exercises will not get the results that you were hoping for. We look at upper arm exercises that should take care of that and build the bulging biceps that make a guy look big and powerful more than any other part of the musculature.

Sitting Biceps Curl

Due to the fact that you are sitting for this exercise, you have more leverage and will be able to lift more than you would in a standing curl. Try it at about one and a half times your usual barbell weight.

Sit on a bench with a barbell in your lap. Grip it from under with the hands shoulder-width apart, and curl it up toward the chin. You should be able to do 8 reps and then need a rest - if you cannot do that many or could have done more, adjust the starting weight next time.

After a rest of about a half minute, take a barbell that is 10% heavier and do a few more reps, however many you can.

Hammer Curl

This exercise technically does not work the biceps but the brachialis, which is underneath it in the musculature of the upper arm. Developing the brachialis will increase the overall size of the upper arms and push up the biceps so that they look bigger, even if you are at the point where you cannot develop them any further.

Take dumbbells and hold them with elbows by your sides and palms facing the thighs. Curl the dumbbells up toward the shoulders. Lower slowly and repeat.

Elbows must stay firmly by your sides so that the brachialis does all the work, not the shoulders. Note that the palms of the hands come up facing each other, not facing upward as in a regular curl.

For a variation on this exercise you can try curling the arms alternately, one at a time. This will increase your concentration on the single brachialis muscle that you are working at any one time. Concentration always tends to make a workout more effective.

Finally, do not over exercise your arms. Twice a week is enough. There is a point where more training will not increase anything in terms of size, even if your lift strength continues to develop.

If you have been working your arms too much and they have stopped developing, consider cutting back on your bicep training sessions to just once a week, and restrict those gym sessions to biceps only. Less is more in this respect and you should soon begin to see some growth again. When it comes to bicep workouts, size definitely matters!

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Stomach flattening exercises can be great. Some people take up abdominal crunches, situps and the rest and see a firm, flat belly in no time. But if you look carefully at the lifestyles of those people, ab workouts are not the only thing they are doing. If you are not seeing the results that you hoped for with belly flattening exercises, this could be why.

Eating For A Flat Stomach

Of course, very large meals will fill and stretch the stomach. It is better to eat small meals more frequently. Train your stomach to expect less at one time and it can shrink. If you need to lose weight then a healthy diet should be combined with an exercise program to tone up the muscles.

However, how much you eat is not the only question. Sometimes the stomach can become bloated due to other factors. These can include water retention (especially for women around the menstrual period) or a reaction to something you ate that is causing gas. Examples would be if you ate a lot of beans or fruit, or if you are intolerant of certain foods.

Fruit is best eaten alone or before other food. Fruit is quick to digest and if you eat it after a meal that includes meat, fats and/or grains, the fruit cannot pass through the stomach to the colon as quickly as it should. It stays backed up behind the slower digesting food and begins to ferment in the stomach, causing gas (just like the bubbles in beer).

Beans are best if well cooked. Canned beans have usually been cooked a long time in the canning process so they are often easier to digest than dried beans that you soaked and cooked yourself. It is said that adding a little seaweed such as kombu to the water when home cooking dried beans helps to reduce the gas.

Some people have food intolerances that can lead to bloating and gas. For example, yeast intolerance can have this effect. Yeast is in most breads, beer and some other foods. Candida albicans overgrowth can also be a problem. You would need to see a nutritional specialist or doctor to be tested for these problems.

Cleansing For A Flat Belly

Another thing that can cause swelling in the belly is hardening of the wall of the colon caused by an accumulation of unevacuated matter over the years. Most people are carrying several pounds of this matter, more and more as we grow older.

There are two ways to deal with this build up of waste in the colon. One is colonic irrigation which washes it out like a deep enema. You should see a specialist for this. The other is a colon cleanser or detoxifier which is a mix of herbs and other ingredients that claims to strip the waste from the colon wall. You can buy these online or in health food stores. There are many to choose from and some will be better suited to you than others. They may or may not be regulated. Consult your doctor before taking any remedies.

If you take care of these matters, you should soon find that the size of your belly will naturally reduce. This is the time to take up those stomach flattening exercises again, and you should see better results this time around.

Popularity: 40%

Though our body requires fat for energy, you ought to know the difference between the right quantity of fat and having too much of it. Definitely, watching movies at home with bags full of fat filled snacks on your lap but then, you have put on a lot of fat, even before the movie stops. The you would be busy speculating furiously as to the type of exercises you need to do to get those unseemly love handles out of the way, so what are you meant to do? Love handles are those extra tires of flesh oozing out round your waistline near the brim of your pants which not only look bad but are unhealthy too, so you need to make them disappear. If you make working out part of your daily routine, it can help you keep an attractive body.

Home Fitness

It’s not that easy to shed that extra pound around the waistline, it requires hard work and determination. Of course, this does not result in any harrowing experience as any physical work out should be enjoyable. Surely your mind is pondering about knowing the right form of physical exertion to make the love handles disappear. Nearly all of us enjoy watching movies at home so why not plan out your exercise program, while watching your favorite movie? Here are some workouts which you could do in front of the movie screen.

Get Rid of Extra Weight

Do aerobics workouts: This is a type of physical exercise that burns your fats and therefore makes you lose weight then if done on a regular basis, it also helps maintain the weight you want. Although it can be pretty tough to do this while watching a home movie, you can probably find a channel where an aerobics exercise is shown. This should only take a few minutes of your time and it is a easy matter to do while warming up for the next position.

Get In Shape

Try abdominal exercises: The top 3 in the list today are the captain’s chair, the bicycle maneuver exercise, and the ball crunch. It is not required for you to do all of them, but for your information, these three concentrate on both the rectus abdominis and the oblique muscles and help build abdominal muscles. Choose any one of them for getting rid of the love handles efficiently. You could choose to watch your favorite movie at this juncture but do not lose focus on your exercises.

Have a more nutritious diet: At times when you just want to relax and enjoy the movie, try having healthy snacks. Stop focusing on ice creams and switch to bites which are full in fiber content like celery or carrots since you just need to do the workouts at least thrice a day. So try to chip in your favorite movie along with some of those healthy snacks in between your physical exertion schedules.

Be determined to keep good health: The whole concept of resorting to physical workouts to make those love handles go away would take a lot of time and patience. The body endlessly keeps on accumulating fat and this makes it essential for you to keep a check on your diet as this might land you in a situation where you find it impossible to shed those extra pounds especially when you get older, so it is best to start with your workouts early in life. In fact, it is suggested that this must be part of your lifestyle so go get a balanced diet and exercise at the right time periods. The last word is that it is essential to remain well and in good shape all the time.

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There are plenty of free exercise programs to choose from but you do need to plan your workout carefully to have something that suits you. Your program will determine how quickly and effectively you can reach your goals.

Planning Your Exercise Program

The most important factor is that it should be as simple and as fun as possible, while being well suited to your current fitness levels and your personality and preferences.

You can pick out different exercises to include in your workout either online or by watching DVDs or exercise shows on TV. It is a good idea to have some flexibility and not do exactly the same exercise every day. You want to be sure you are not working only a few muscle groups. You can either do a certain routine for a few weeks and then change, or have a different program that you do on different days of the week.

Choose a time to exercise that suits your schedule and stick to it. In this respect you should not be constantly changing. It is best to go for the same time every day, 3 to 6 days per week.

Most people prefer to work out first thing in the morning. It is a great way to wake up. But if this does not suit you, go for later in the day, but always wait at least 2 hours after eating.

A good exercise program will last for about 45-50 minutes. You can include 10-15 minutes of stretching and warm-up exercises, followed by 20-30 minutes of aerobic exercise and 10 minutes of cool-down which might include yoga or pilates.

The Options For Your Workout Are Limitless

The aerobic exercise could be done on home gym equipment such as a treadmill or exercise cycle or you could run or cycle outdoors. If you like dance, you could pick up a dance aerobics DVD and use that. Step aerobics is another option. Alternatively, the stairs in your house or apartment block can be very effective aerobic exercise equipment.

The key here is to choose something that you enjoy. Also, do not forget to check with your doctor that your program is suitable for your level of health and fitness.

Variation is important for emotional reasons too. Without it, your plans could fall prey to boredom. So if you like cycling, you may want to cycle outdoors in good weather or indoors when it rains. To increase the variety, a couple of times a week you could do some strength training with weights or muscle building equipment, instead of the aerobic exercise. At the weekend, you might go hiking.

Finally take a shower and you have filled the first hour of your day, getting your body off to a great start. Free exercise programs that you tailor to your own lifestyle should increase your energy levels and put you in a better mood through the whole day.

Popularity: 57%

If you are looking for a weight loss exercise program, aerobics can be one of the best. It is simple, it can be adapted to different levels of fitness, and it is fun!

What Is Aerobics?

Technically, aerobic exercise is any form of activity that increases the circulation of oxygen in the blood. In practice, this means anything that makes your heart beat faster and your lungs work harder. You may be panting for breath.

For some people who are not fit, walking up a gentle hill will have this effect and will be enough at first. If you are fitter, you may take up something like dance, running, cycling or attending an aerobics class.

It is important not to overdo the stress on the heart and lungs, especially if you are overweight. You may be at risk of serious consequences. See a doctor before beginning any fitness program. However, with advice on what is appropriate for your level of health, aerobics can be a great solution for an overweight person.

Aerobics For Weight Loss

This type of exercise can help with weight loss in three ways.

First, the activity itself will burn more energy than if you were sitting watching TV. This means you are burning up calories. Also, of course, you cannot eat while you are exercising (or if you can, you should not - it is not good for the digestion). However, you can eat while you are watching TV.

Second, becoming more fit through aerobic activity will increase the metabolism for most people. This means that because the body is more exercised, it will burn more calories even during the times when you are doing nothing.

Third, most people find that when they exercise, they begin to desire healthier food. Becoming fitter will help you steer clear of the sugary fatty foods that pile on the pounds. You will want more lean protein, fresh fruit and vegetables, which provide more efficient fuel for the muscles. Just pay attention to your body and it will help you to let go of the bad eating habits.

Alone Or In Class?

You can practice aerobics at home but most people find it is best to go to a class. There are several reasons for this. First, having a class to go to each day or on certain days makes it easier to keep to your weight loss exercise plan. You have it in your schedule, your family expects you to go, maybe you already paid for the class — all of these factors make it more likely that you will go.

The social aspect is also important. Many people sign up to a class with a friend and again this helps you to continue attending, for the pleasure of seeing your friend. Even if you don’t have a friend to go with, you will soon get to know other people in the class. The friendly chats and social contact that you will have will increase your enjoyment of your aerobics class. You will also motivate each other.

Having fun is very important when it comes to finding a fitness program that you can keep to. As we all know, it is easy enough to exercise once or twice, but doing the same thing over and over, three to five times a week, is another matter. But aerobics is fun, especially when you are in a group, and that means it will be more effective than many other kinds of exercise where you might become bored very quickly. This is just one reason why aerobics can be a very effective weight loss exercise program.

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So you have to start an exercise program. What are you going to do? How are you going to exercise?

Well the type of exercise you do largely depends on you. What do you like doing? What do you hate doing? Do you have to pay membership fees? Do you need a training partner? Do you need to buy equipment?

These are all questions you need to answer.

If you choose something that you don’t like doing, you’re not going to keep doing it for long. Think about it, if you don’t like jogging you’re hardly going to keep dragging yourself out of bed at 6am, especially when winter comes around! If you can’t find something you like, just choose the thing you hate the least. This is usually walking.

Walking is great because it suits all fitness levels. Anyone can start a walking program at any time, it’s just the intensity and duration that differs. Walking is also very social. It’s not hard to find a training partner to chat to while you exercise. This also makes the time go faster.

Whatever exercise you do, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. If you start too hard you could get an over-use injury such as shin-splints, and then you’ll have to take time off to get over it.

If you are really unfit, start by walking for 10 minutes each day. Increase it by 5 minutes every 2 weeks.

To make it more interesting try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.

If walking is not for you then you may like to try a fitness centre. They have loads of variety and usually have trainers on hand to answer any queries you might have. When choosing a fitness centre, make sure they give good service. If they’re not willing to treat you well before you join, then they certainly aren’t afterwards! Also make sure that their equipment is well serviced. It’s easy to find out, just listen when the machines are being used. If they squeak a lot, or make a grinding noise, then there’s a fair chance that they’re not looked after.

If you’re still not sure what you should do, then why not consider tennis or golf? There are social competitions in most areas and you may find a few new friends. Tennis is great for fitness and it’s a great social activity but it’s not for someone who is just starting out. If you haven’t exercised in a long time then you’re better off finding something a little easier.

Whatever you decide on, it must be something that you enjoy. Find that type of exercise and you’ll be well on the way to the new you!

Popularity: 31%

How do you tap your inner aerobic self? It is simple. By using the strongest muscles in your body - the muscles of your legs. When you move your leg ­muscles vigorously, continuously, steadily for 20 to 42 minutes, four to six times a week, they push your cardiovascular system (heart, lungs and circulatory system) into working at a rate that demands large amounts of oxygen. And since our entire body-brain system is built to work on the principle of oxygen-inhalation, it brings about dramatic, miraculous changes within us.

This entire ‘aerobicising” process would be described in two ways by two doctors. A clinically-oriented doctor would tell you that when your heart beats 70 to 85 per cent of the figure derived from subtracting your age from 220, you are in your aerobic target zone and that will:

• improve the efficiency of your cardiovascular system.
• enlarge muscle fibres.
• increase the number of capillaries that supply blood to your muscle tissue,
• increase the uptake of blood glucose by your skeletal muscles.
• enhance the fat-burning ability of your muscle tissue and make you leaner.
• raise your high-density lipoproteins (HDL) which reduce the risk of heart diseases,
• reduce triglyceride levels that are one of the causes of heart problems.
• A doctor with a philosophical outlook would translate these happenings and tell you that aerobics will:
• make you lose weight.
• banish your depression.
• raise your self-belief and self-confidence.
• make you healthy.

Both doctors would be right in their assessment. The clinical conditions create the positive feelings that swamp you. The former appeal to your sense of mechanical inner working, the latter appeals to your thinking, creative self. By understanding both, you become the experiencer rather than remaining a passive observer. The experiencer in you rejoices in the weight-loss, in the happy feelings, in the energy coursing through you. What’s more, it’s not only about banishing depression, it’s about rising above your normal level into the vivid zone where everything appears more etched, and clearer - the leaves acquire a shining green, the sunshine appears more golden, people appear more benign and friendly. It is as if the lens in your mind has focussed more sharply.

Why is it that we keep emphasising on aerobics? Why haven’t we recommended isometrics, isotonics, anaerobics?

Isometrics are when you pit one set of muscles against another or against a heavy object - say, when you stand in your doorway and push both hands in opposite directions on the doorjamb. Since they involve very little movement and hardly any oxygen, they serve the limited purpose of increasing the size and strength of your skeletal muscles. But they don’t do anything for your heart, lungs and circulatory system. They have their uses for body-builders, or for patients whose muscles have atrophied.

Isotonics are similar to isometrics except that they involve a little more movement - like archery or weight-lifting. Primarily, they help in loosening your muscles and strengthening and toning them. They demand a little more oxygen than isometrics but not enough to make your cardiovascular system more efficient. Weight-lifters may look down their rugged noses at a jogger. But strengthening only your skeletal muscles does not make you a healthier person. After all, what is the use of being able to lift heavy weights if you end up as a huffing-puffing heap after you run up your stairway?

Anaerobics demands short bursts of oxygen - like when you run to catch your bus. Again, they do nothing for you in the long-term except to make you hold on to a railing while you regain your breath.

Popularity: 32%

You wouldn’t know it by looking at Americans, but life is much more enjoyable if you’re healthy and in good shape. What; you don’t believe me? Okay, allow me to elaborate. When you’re in great shape, you’re able to function easier. This is because your body is carrying around less fat and your heart is in better condition. Not to mention the fact that you’ll feel much more confident if you’re in great shape. You’ll take pride in your appearance and not struggle to hide your flabby thighs or pooch belly. So, now you’re probably ready to get started. Okay, let’s talk fitness exercise routines and healthy diets.

There’s no big secret that eating right is crucial if you plan on living long and staying healthy. This does not only concern the well-being of your body, but it includes your mind as well. Poor diet can have a terrible effect on your mind. What you need to focus on is low-fat foods that are high in nutritional value. Avoid fatty meats and processed foods like chips and microwave dinners. To keep things simple, you want meals that have little sodium, saturated fat, and sugar. Water should be the main beverage you consume. Then there’s the fitness exercise aspect. Eating healthy is awesome, but if you want to get that body conditioned, then you have to adopt a fitness exercise routine that works for you. If you’re currently overweight, then you should probably begin with cardio exercises. Try an elliptical machine, tread mill, jogging around your neighborhood, and plenty of crunches. It’s good to mix up your exercises, because this keeps the body guessing. This way your muscles don’t get too used to the routine. Cardio is your best bet for burning calories.

Once you get down to the weight you prefer, you can add a few strength training fitness exercise regimens. The reason this is better left until after your weight is down, basically concerns weight gain. As you build muscle with weight training, you’ll naturally gain weight. This makes losing weight confusing for some. Hey, it’s time to get started with your new fitness exercise schedule. And remember, the key is sticking to the program. This is how you’ll see results.

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Most people would say that they want to lead a healthier life. The question is; are they willing to make the changes to accomplish this goal? To become healthier you have to be willing to make changes to your daily life, and stick with it. You will be amazed at the results that adjusting your fitness plan and diet can have when striving for a healthier lifestyle. Even minor changes in your diet and fitness plan will not only keep you healthy, but you will see a big difference in how you look and feel. Step one to achieving a diet and fitness plan that will help you live a healthier life is to choose the right diet for your body.

You can improve your health by picking the best plan for your everyday life. There are many diet and fitness plans available so it would be wise to do research on the ones you are considering to find out if it is the right diet for your body.

Exercising Is the Key

Diet alone is not enough to become healthier. Exercise is also a very important factor. You need to have a regular routine that will help you burn the calories. There are several options to regular exercise. Joining a fitness club is a good way to insure that you have a place to go that will allow you access to qualified instructors to help you, equipment to use, and exercise classes you can attend. Aerobics is an excellent way to get a good work out. Aerobic classes offer a fun atmosphere of music and exercise. Most gyms offer different classes that are designed towards your fitness level, including aerobic classes. Walking daily is a good form of exercise but to benefit from it you need keep a steady pace and walk often. You can even exercise is in the comfort of your own home. There are many great exercise videos that will give you a great workout and is a great guide for you to find the right exercises for your body type. At home you will be able to work at whatever impact level is good for you.

Involve the Whole Family

Involving your family in your decision to live a healthier life is a good idea. Since you will be changing your diet and adding a fitness plan you will need their support. If you have support from others, especially your family, your plan will work wonders. When you adjust your diet your families’ diet will probably be adjusted too. They too will benefit from a healthier lifestyle. You can create fun activities that will encourage your children to exercise, and give them a chance to get fit also.

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Circuit Training is a great way to combine cardio and strength exercise when you’re short on time. The goal of circuit training is to keep you moving and only allow minimal breaks between exercises. If you absolutely must rest, take 10 seconds to walk around and then start again. Whatever you do, the key to a successful fitness workout is not to stop moving.

The following belly fat exercises target one or two specific muscles by working the fatigue factor on those particular muscles. As you increase the intensity of your workout, circuit training causes you to challenge your strength while pushing your body aerobically. You should be progress through the workout and keep your heart rate up. This allows you to reap the same benefits as the guy who mindlessly logs all those miles on the treadmill. Also, fewer rest periods help your muscles grow.

The following circuit workout is a great weight loss workout. Complete each of the following fitness workout one after the other, with no more than 10 seconds of rest between each. Do at least 10 of the following exercises for the specified amount of time or repetitions (or as long as you can safely do so) and then move to the next exercise. Complete all exercises and you will have one circuit. Try to do at least 2 circuits. Ensure you warm up with 5-10 minutes of light cardio and cool down with 10 minutes of stretching.

1. Push Ups (also known as Press-Ups) - On Knees or Toes - Complete 2 sets, first on the ground and the second with a BOSU Ball facing down (if you have one) for 30 seconds.

2. Squats - Put an exercise ball behind your back and against the wall with your feet hip-width apart. Keep abs in and torso straight. Bend knees and lower yourself down until knees are at 90 degrees (if you have knee problems, don’t go down too low). Repeat for 30 seconds. If you want to add intensity, hold weights.

3. Step-Ups – this fitness workout builds leg strength and is a very efficient way to lose inches off our waist. Use a step or bench that’s 15-18 inches off the ground. Put your left foot on the step so that your knee is bent at 90 degrees. Your knee should not advance past the toes of your left foot. Push off with your left foot, and bring your right foot onto the step. Make sure to keep your back straight. Next, step down with the left foot, followed by the right. Alternate the leading foot, or do all of the repetitions leading with one foot and then alternate. Once you get comfortable with this fitness workout, try adding dumbbells. For a home variation do the same as above, but use a staircase instead of a step.

4. Low Side-Step – this belly fat exercises targets your butt and legs
a. Stand tall with feet hip-width apart, arms at sides.
b. Step right foot a stride’s length to right side, then squat down, bending both knees and raising arms in front of chest.
c. Stand up, moving left foot toward right foot, hip-distance apart, and lower arms.
d. Continue side-stepping and squatting to right for 30 seconds, then side-step 30 seconds to left.

5. Squat Thrusts - In a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion.

6. High Knees - Running on the spot pick your knees up to waist height and pump your arms. Try doing this same exercise running for 25 yards.

7. Treadmill – try these exercises without starting the treadmill.
a. Manually make the treadmill move without the power (hold on to the handles and push with your legs).
b. Hold the forward handles of treadmill. With your feet at the bottom of the treadmill, hop forward from the bottom of the treadmill (about 12”) and without picking up your feet, push back on the treadmill with your feet).
c. Lay down on the treadmill, facing up with your feet at the bottom. Grab the handles with an outward grip (palms facing out), pull yourself up and then slowly let yourself down. Repeat for 20 seconds. For best results, stay in control.

Next, use Dumbbells to supplement your fat burning exercise. Pick any 2 of the following arm exercises and 1 leg exercise to the above workout. You can add 1 – 2 more exercises as you get in better shape or you can substitute more barbell exercises for some of the above fitness workout. I always recommend to people that are just beginning circuit, to start by using weights that are comfortable (not too heavy), but that do result in a “burn” as you get to reps 6 – 8.

8. Arm Curls
a. Stand upright with dumbells at your sides.
b. Turn palms inward so they face your body.
c. Curl dumbbells up slowly keeping your elbows at your side. Keep your back straight throughout the exercise. If you can’t do this, then you are using too much weight.

9. Overhead Triceps Extensions
a. Stand upright, feet shoulder width apart.
b. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
c. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

10. Flat Chest Presses
a. Lying flat on a bench, hold dumbbells directly above your chest (arms extended).
b. In a slow, but controlled manner, lower the dumbbells to your chest. Ensure you exhale as you lower the dumbbells and inhale as you raise them.
c. Push the dumbbells back to starting position and repeat. Never lock your elbows.

11. Half Squats
a. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
b. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
c. Keep back flat, lower back slightly arched inwards and head up.
d. Return to upright position and repeat.

12. Lateral Raises
a. Stand upright, knees slightly bent, feet shoulder width apart, holding dumbbells at your sides.
b. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
c. When arms are parallel to floor, slowly lower back and repeat. To benefit most from this workout, raise the dumbbells no higher than your shoulders

13. Front Raises – similar to the lateral raise, except you raise the dumbbell straight in front of you.
a. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
b. Raise one dumbbell directly in front of you.
c. When your arm is parallel to the ground lower dumbbell slowly back. Repeat with the other arm.

14. Upright Rows
a. Standing upright, with your feet shoulder width apart and knees slightly bent,
b. Keep dumbbells close to body and raise them to your chin.
c. Hold for a count of 2 and slowly lower to start position and repeat for 30 seconds

Finish your circuit training workout by stretching for 10 minutes. Ensure you stretch your hamstrings & quads.

Check out more fat burning exercises at Workouts that Burn Fat and Tone Muscle

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