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Boxing workouts at home or the gym help you lose fat and gain muscle.
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Losing fat and gaining muscle don't have to be two mutually exclusive goals. You can achieve a ripped, muscular physique by doing exercises that boost your metabolism, while challenging your muscles for increased mass. The best workouts for men to lose fat and gain muscle provide a mix of fat-burning cardio and resistance training to build bulk.
Row With It
According to U.S. Olympic rowing coach Mike Teti, the rowing machine gives you the best workout of any exercise machine. Rowing works both your upper and lower body to build muscle mass all over. Your upper and lower back, as well as shoulders, are some of the biggest benefactors from this full-body workout. Depending on your weight, you will burn between 250 and 375 calories in 30 minutes, according to Harvard Medical School. Like any other exercise, master proper form to ensure that you get maximum results and avoid injury. For the back stroke, begin with slightly bent knees, squeeze your shoulder blades together and pull the handle to your chest. Keep your back slightly arched throughout the movement.
Punch it Off
Boxers train to build muscle and maintain a low body fat. The average fitness enthusiast can burn up to 600 calories and build total body muscle with little more than a jump rope and good book or DVD. Investing in a heavy bag or speed bag provides extra resistance to maximize muscle building. For a 30-minute home boxing routine, begin with a five minutes jumping rope to warm up. Do three to five minute punching drills, varying between jabs, uppercuts and hooks. Mix in body-weight exercises for every muscle group like pushups, pullups, dips, situps, planks, squats, and lunges. Finish with a full-body stretch to maintain flexibility and decrease muscle soreness.
Go Kick Rocks
Rock climbing and bouldering -- climbing without ropes -- are demanding total body workouts that burn fat and sculpt your arms, shoulders, legs, and core. According to Men's Fitness, bouldering leaves no muscle group untouched. Rock climbing can burn over 600 calories an hour. If you're a beginner, find a rock climbing or bouldering class and take a few lessons on proper technique and safety precautions. When just starting out, you'll need to take at least one or two rest days between climbing sessions for muscle recovery.
H.I.I.T. the Weights
A 2011 study presented at the American College of Sports Medicine's annual conference showed that two weeks of high-intensity intervals improves cardiovascular capacity as much as six to eight weeks of endurance training. HIIT combines short intervals of high-intensity exercise with low-intensity or rest intervals. One example of a basic HIIT workout is a two-minute run, followed by one minute of walking. Incorporating HIIT into your weight training routine helps you gain muscle while burning fat. Decrease your rest period between sets or complete sets back-to-back to increase the intensity of your workout. This also works well with body-weight intervals. Do one set of 10 pushups, dips, back extensions, squats, pullups, lunges, planks and v-sits with a rest between exercises. Take a two to three-minute rest and repeat the rotation again.