How Low Impact HIIT Training Can Be Right For You

When many people think of high-intensity interval training (HIIT), they often mistakenly think that intensity and impact are the same. This myth often turns many people away from HIIT because they have hesitations that their body can’t handle the impact but they can with low impact HIIT training.

Contrary to popular belief, Intensity relates to how much effort you’re exerting, not how much pressure you’re putting on your body. Fortunately, low impact and high intensity can exist within one workout. You can still see amazing results without high impact pressure on your body.

Low Impact HIIT Circuit

For low impact HIIT workouts, create a HIIT workout plan that protects your knees, ankles, and other sensitive joints. This means engaging in movements that don’t require your feet to leave the floor. Short, intense training circuits are a great option. You’ll still get your heart rate up for a cardiovascular workout while building strength. Take short rests in between to keep the intensity up.

Low Impact Exercises

Cardio workouts that are low impact can seem contradictory, but there are many exercises that won’t put pressure on your joints and body. Low impact exercises are a safe way to get a cardio workout in for those who need to protect their joints.

For a cardio workout that is low impact, slam ball slams, medicine ball clean and press, and rubber band punches or squats with rotation are great options. Remember, though, that with high-intensity training, the goal is to build muscle and burn fat, so don’t fall into a routine of long-winded cardio sessions.

When using low impact exercises, use speed and resistance to increase the intensity of your workout. Switch off between light, medium, and high resistance, while switching up your speed to match to create the intensity.

Modify Group Fitness Classes

A group fitness class can always be modified when necessary. If some of the exercises involving jumping, like burpees, know that you can skip that part of the exercise. Talk to your instructor before you take the class and let them know you’re focusing on low-impact, high-intensity training. Your instructor is there to provide a safe environment, so they’ll be more than willing to provide modification options during class.

Create a custom fitness plan with Team Afterburn!

Remember, low-impact does not mean low effort. At Team Afterburn, you’ll sit down with one of our certified personal trainers to create a custom fitness plan that fits your goals. If you’re looking to burn fat and build muscle, we will talk about what it’s going to take to get you there. We will figure out specifically what it’s going to take to ensure YOUR results which involves diet and exercise. To ensure your success, we’ll meet with you regularly to check your progress.

Ready to start your muscle-building journey? Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

For those who want to build muscle and lose weight, consistency is key no matter if you do cardio before or after weights! There are many common myths when it comes to shedding fat and building lean muscles. When you look beyond the distractions and focus on your personal fitness plan, you’ll start to feel stronger both physically and mentally.

Myth: It takes more energy to do cardio than lift weights.

Many people think it takes more energy to do cardio, and so they think should do their cardio workout first while they have the most energy. But it takes just as much, if not more, energy to lift heavy weights.

Think about the recovery period rather than which one takes more energy. Completing a cardio workout before weights tires out the body and uses up your energy stores, which could cause you to skip the weights or complete half the workout. After a successful weight training session, your muscles build tissue at a higher rate than after cardio, so it’s in your benefit not to skip the weights or tire yourself out before lifting.

Myth: I should just do a lot of cardio if I want to lose weight.

It’s a common myth that to lose weight and build muscle, we should resort to long cardio workouts. Too often we hear of people doing long treadmill workouts and no weight training. In fact, the opposite is true. Your workouts should be high-intensity, short, and consistent. Your body needs a balance of exercises that get your heart rate up and build muscle.

The goal to building the look of lean muscle is to have your body use fat to fuel itself rather than muscle. This is accomplished when you complete short reps of heavy weights combined with intense bursts of cardio.

Should I do cardio before or after weights?

The short answer: after. When your goal is to build lean muscle, lifting weights is an important piece of your workout plan. You don’t want your body to be tired when you’re lifting. Hitting the heavy weights before you do cardio is your best bet.

The workouts at Team Afterburn are designed to help you shred fat and build lean muscle tissue. The HIIT methodology, resistance training, anaerobic training, heart rate training, and custom nutrition get you into shape in a healthy way. Because of this unique combination, you’ll see 3x the results in 1/3 the time! If you haven’t already, check out some of our success stories on our website.

Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Sign up today to start seeing results now!

One of the greatest pitfalls of joining a new gym is walking in and feeling insecure. When you look around and everyone seems to know what they’re doing, it can make you feel unsure and nervous but within no time you can start feeling more confident at the gym.

We’re here to let you in on a little pro tip: no one really knows what they’re doing. For real! Fitness is a work in progress. Even some regular members tend to forget the correct form, or they get in a rut and forget to focus on other muscle groups.

That’s why there are coaches and trainers to assist and motivate you.

That’s why, at Team Afterburn, we create a personal fitness and nutrition plan so you have a plan of action when you walk into our gym.

But most importantly, that’s why we promote a positive, community environment, so you feel comfortable and confident asking questions and giving it your all.

Before you sign up for an incredible fitness journey at Team Afterburn, check out these tips for feeling more confident at the gym.

1. Follow a Personal Fitness Plan

When you have a plan, you know exactly what is needed to get to where you want to go. A personal fitness plan is a great way to take control of your workouts and feel more confident when you’re at the gym.

2. Wear Clothes That are Comfortable

It may seem silly, but we believe what you wear to the gym has a lot to do with your confidence. Unless you don’t have anything that fits, you don’t need to go out and buy a new workout outfit. In fact, we suggest wearing something that’s familiar. As long as you feel comfortable, your confidence level will benefit.

3. Get to Know Your Coach

When taking a group fitness class or meeting with a personal trainer, get to know who will be guiding your workouts. Put yourself out there. Keep the mood light with casual conversations. Trust us, you’ll feel more confident and the time will fly by when you’re more engaged.

4. Ask Questions

One thing about working out at a community-driven gym is that you can ask almost anyone for help. People working out love to help other people working out. If you’re not sure about form, ask someone!

5. Don’t Slack on Nutrition

If you work out hard at the gym and then go home and binge on processed food, you’ll likely feel less confident at your next workout. Take your nutrition consultation seriously and stick with your plan even when you’re at home.

6. Start Seeing Results Fast

“When you focus on the positive, the positive gets better.”

Have you ever heard someone say that? There’s nothing like seeing visible results to help you feel a lot more confident at the gym! At Team Afterburn, when you work hard and dedicate yourself to a plan, you can start seeing results in weeks!

7. Choose a Gym That Values You

Far too many gyms foster a negative environment that makes it hard to be confident at the gym. Find a gym that promotes positivity, community, and hard work. Team Afterburn is more than a gym, it’s a second family. We want to see you succeed and have fun along the way.

Feel More Confident at Team Afterburn!

When you walk into Team Afterburn, you don’t become just another member, you become part of our family. We personally sit down with you before you begin your fitness journey to create a personal fitness plan, and we regularly check in with you to assess your progress.

The workouts at Team Afterburn are designed to help you shred fat and build lean muscle tissue. The HIIT methodology, resistance training, anaerobic training, heart rate training, and custom nutrition gets you into shape in a healthy way. Because of this unique combination, you’ll see 3x the results in 1/3 the time!

If you’re looking for a community-driven workout environment, try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

5 Benefits of Having a Personal Fitness Plan

Have you ever walked into a gym and felt completely lost? Maybe you wandered around for a little bit, did a few reps on some machines, and then settled onto an elliptical machine for 40 minutes where you watched more people wandering aimlessly.  You can lose that lost feeling with a personal fitness plan.

Unlike most gyms, Team Afterburn gives you a purpose from day one. We won’t throw you into the fire to figure it out on your own. We believe fitness is one of the most important journeys you’ll ever embark on that requires guidance, motivation, and a community to cheer you on along the way.

Personal Fitness Plans

Before you begin your fitness journey, we sit down with you to create a personal fitness plan. We’ll talk about your lifestyle, nutrition, mood, and your current relationship with fitness and nutrition. From there, we define attainable and measurable goals that are personal to you.

We recommend a personal fitness plan for anyone looking to see real results. Let’s look at some of the benefits of having a personal fitness plan.

1. Accountability Partner or Fitness Coach

Everyone says the third day is the hardest. You might start out strong, but slowly lose steam until you’re back to your old ways of not exercising. If you’re working out on your own, it can be hard to stay accountable. When you create a personal fitness plan, your coach automatically becomes your accountability partner. They’ll be checking in with you regularly, which is why most people are more inclined to stay on track

2. Customized Exercises & Ability to Adapt as You Go

Have you ever tried something at the gym and quickly learned that your body just doesn’t go that way? This shouldn’t discourage you to quit. A personal fitness plan is created with your body in mind. Do you need some low-impact options, no problem! If you can’t move the way that some of the exercises require, easy! Are you wanting to lose fat and build muscle, let’s get you on a high-intensity circuit routine. The best part is you can adapt as you go because it’s your plan!

3. Clearly Defined Roadmap to Achieving Your Goals

You know that unsure feeling we mentioned in the beginning of this blog? We can guarantee you won’t feel lost when you have a personal fitness plan. Everything is figured out for you so you know exactly what your goals are and what it takes to achieve them.

4. Nutrition & Lifestyle Consultation

Many people who work out at the gym on their own are missing one key component: nutrition! You can have the best high-intensity fitness routine, but if you’re not fueling your body with the proper nutrition, you probably won’t see results. With a personal fitness plan, you get the nutrition aspect of fitness. That way, you’ll know what foods to eat, what to avoid, and any lifestyle adjustments you may need to make, like getting more sleep or exercising at a different time of day.

5. Progress Reports

As you’re working your way through your personal fitness plan, progress reports are a great way to stay motivated. There’s nothing like seeing results to make you want to keep pushing forward. Sure, you could give yourself a progress report, but let’s be honest, would you really do it?

Start seeing amazing results in as little as six weeks or less!

When you walk into Team Afterburn, you don’t become just another member, you become part of our family. We personally sit down with you before you begin your fitness journey to create a personal fitness plan. Each month we’ll meet again to check in and make sure you’re on track and feeling great.

Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

What You Need to Know About Diet & Building Muscle Mass

When you work out regularly, you’re getting stronger both physically and mentally. But for those who want to build muscle and lose weight by increasing muscle tissue in the body, this takes consistent dedication to both fitness and nutrition. Building muscle mass does not come easy!

The appearance of super-strength is usually characterized by bulky-looking muscles that are cut to stand out with every flex of movement. This outcome is commonly sought after by bodybuilders who are mostly men and typically resort to hormone enhancing drugs. For others who want the strength without the bulky appearance, the trick is to burn fat and build lean muscle tissue.

Eat a diet high in protein.

Start consuming a higher amount of protein than you’re used to, but don’t eat it all in one meal. Eat regular, high-protein meals throughout the day to fuel your muscles. According to the American College of Sports Medicine, increasing muscle mass with physical activity should require 0.5 to 0.8 grams of protein per pound of body weight per day.

Breakfast, lunch, dinner, and snacks should consist of foods rich in protein and other healthy nutrients. For example:

– Eggs
– Lentils
– Almonds
– Tuna
– Lean meats, like beef or chicken breast
– Greek yogurt
– Quinoa
– Protein supplements, like powders, combined into a shake
– Fish
– Certain veggies like broccoli and Brussels sprouts

While you’re planning your nutrition plan, don’t forget about water consumption!

Stick to high-intensity cardio.

It’s a common misconception that to lose weight and build muscle, we should resort to long cardio workouts. In fact, the opposite is true. Performing high-intensity training exercises, like sprints, will allow your body to use fat to fuel itself rather than the muscle you’ve worked so hard to build.  Studies have shown HIIT training to increase growth hormone and testosterone levels, elevate epinephrine and norepinephrine, speed up the sympathetic nervous system, depress the parasympathetic nervous system, increase heart stroke volume, among many other benefits!  These are very important to building muscle mass and shredding fat!

Don’t cut out fat from your diet.

Unfortunately, many fad diets claim that cutting fat from your diet is the fastest way to reduce body fat. Not only is this incredibly unhealthy, but if you’re building muscle mass and eating right, healthy fats are actually a crucial part of your diet. You want your body to use fat as fuel, so nourishing your body with omega-3s and 6s, monounsaturated and saturated fats will help give it what it needs to sustain your workouts.

Foods with healthy fat include:

– Salmon
– Walnuts
– Flax
– Avocado
– Olive oil
– Egg yolks
– Cheese

When grocery shopping, don’t always opt for low-fat or nonfat items, which can be loaded with sugar in place of the fat. You may want to stick with the full-fat version and read the ingredient label before purchasing anything that might have hidden added sugar.

Incorporate more weight, but less reps.

Make your circuit training efficient and calculated, with short rest times in between reps. Exercises that allow you to lift the maximum weight will prompt your muscles to stimulate and build tissue. For example:

– Squats
– Shoulder Presses
– Deadlifts
– Chest Presses
– Suspended rows
– Chin-ups
– Weighted push-ups

Gradually increase weight as you get stronger. If you try to go too heavy too quick, you risk injury so let your body adapt over time! Also, switch up your circuit every day to stimulate all areas of your muscles.

Get started on your fitness journey with Team Afterburn and join so many that have experienced amazing results! Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Check our schedule for a time that works best for your schedule! Considering we start at 4 am and go until 7 pm, you’re sure to find a time that works perfectly for you and not what you have to work around! Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

Is There a Best Time of Day to Work Out?

If you’re asking yourself if there is a best time of day to work out, don’t sweat it, we’ve got some answers for you.

Though many people tout the benefits of working out first thing in the morning or later in the day, we believe working out according to your lifestyle is the best option. Not everyone is a morning person, and some people have jobs that require an early call time.

When it comes to seeing results, it’s about consistency and dedication, not about what time of day you hit the gym. If you’re trying to figure out when you should work out, think about what a typical day looks like for you.

Wake Up Early or Stay Up Late

Usually, people are quick to identify if they are a morning person or a night owl. If you already like to start your day early, you may be able to easily adapt to an early morning workout. Morning workouts are a great way to start the day on a productive foot. That’s not to say that an evening workout can’t work too. Many people love to exercise and sweat after a long day at work. Evening workouts can be a nice release for the day’s stress.

Stay Consistent and Stick to a Schedule

No matter what time of day you work out, it’s more important to stay consistent. If your daily schedule is predictable, it’s easy to determine the best time of day to work out. Our best advice is to stick to a routine. When your body exercises around the same time a few days a week, it will get used to performing at that time of day. This is why the best time of day to work out is so personal. At the end of the day, it’s about getting it done so that you can feel the physical and mental benefits of sticking to your fitness plan.

Engage in Daily Activity Between Workouts

For many of us, making fitness a priority is not always easy. Finding time to go to the gym is difficult for those with busy schedules. At Team Afterburn, we encourage our members to commit to making physical fitness a priority. When you shift your perspective, you end up making time for exercise rather than trying to find the time. If this doesn’t work for you, you can still be active throughout the day. Taking the stairs, going on a run, playing outside with your kids, and going on a bike ride are all things you can do to stay active, no matter what time of day.

Schedule Your Workout at Team Afterburn!

Get started on your fitness journey with Team Afterburn and join so many that have experienced amazing results! Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Want to figure out what the best time of day to workout is for you, check our schedule for a time that fits your schedule best. Considering we start at 4 am and go until 7 pm, you’re sure to find a time that works perfectly! Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

What Are The Benefits of Fasting?

Intermittent fasting takes place when you willingly and temporarily stop your food intake for a set period of time and according to some studies, there are some significant benefits of fasting. Most fasts last anywhere from 12 to 72 hours.

According to a recent article published in Health Line, studies have found the benefits of fasting may improve blood sugar control, may enhance heart health, and could boost brain function. Besides these health benefits, fasting is also known to boost metabolism and assist with weight loss. In fact, the article states that fasting is known to be a better option than simply cutting calories when it comes to shredding fat and preserving muscle tissue.

This all sounds great, but those looking to try fasting should proceed with care. Fasting should be executed properly and in consultation with a certified coach or trainer.

The Right Way to Fast for Weight Loss

The type of fasting used for weight loss is called intermittent fasting. Various methods work for different people.

For beginners, a 12-hour window of fasting is a great way to start. This is because most of the fasting time takes place during sleeping hours. During the day, you would consume the same number of calories you normally would according to your nutrition plan.

Using your sleep time as part of your fasting window makes this plan attainable for many people. Eating dinner before 7 p.m. and then waiting until 7 a.m. to eat breakfast is not that big of a stretch for most.

If you don’t see results with the 12-hour window, you can stretch that window to 16 hours for men and 14 hours for women. This would likely mean that you skip breakfast and get your calories in later in the day.

During your fast period, it’s common to still drink water, tea, and other low-calorie beverages. Some may even choose to drink diet soda or coffee.

The 24-Hour Fasting Method

Once you’ve tried both of the above methods, you may be ready to do a 24-hour fasting method. Fasting for an entire day may cause some side effects like fatigue and headaches, so it’s important to work up to it but the benefits of fasting can be well worth the effort.

On a 24-hour fast, like the other fasting methods, you can drink low-calorie beverages, water, and tea. An easy way to measure your fast period is to go from breakfast to breakfast. Then, after the 24 hours, you would resume your normally nutrition consumption.

Get on Track With Your Nutrition at Team Afterburn

Proper nutrition combined with high-intensity workouts leads to the amazing results you see at Team Afterburn. You can check out just some of the success stories on our website.   We encourage all our members to engage in proper nutrition and meal planning. If you need assistance with your nutrition planning or healthy lifestyle adjustments, we’re here to help with expert knowledge and recommendations suited for your goals.

Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Check the schedule for a time that works best for you. Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

Your Guide to the Most Progressive Gyms in Gilbert AZ

“Fun atmosphere, great workouts, and overall a great group of people.”

“Love the staff, overall just an awesome place to workout!”

“All the trainers are very knowledgeable and will push you to work harder.”

These are just a few of the amazing reviews from our members. At Team Afterburn, we go beyond traditional personal training with high-intensity workouts in a community environment. With world-class coaches and a unique, results-driven program, we’ve transformed the lives of so many members of the community. Will you be next? Read on to learn more about Team Afterburn, one of the most progressive gyms in Gilbert AZ.

Group Workouts

It’s a known fact at Team Afterburn that when you surround yourself with other people, you’re going to work harder. This is why we offer personal training in a team environment. Our boot camp-style personal training program invites larger groups of individuals to train together in a fast-paced, metabolic, interval training program while still receiving individual attention from a personal trainer. The high-energy music, inspirational coaching, comradery, and friendly competition keep our members coming back day after day.

Personalized Plans

When you walk into Team Afterburn, you don’t become just another member, you become part of our family. We personally sit down with you before you begin your fitness journey to create a personal fitness plan. After all, your goals may be different than the others in your group, so it’s important to customize your workouts. Each month we’ll meet again to check in and make sure you’re on track and feeling great.

Nutrition Consultation

Exercise and nutrition combined lead to the amazing results you see at Team Afterburn. We encourage all our members to engage in proper nutrition and meal planning. If you need assistance with your nutrition planning or healthy lifestyle adjustments, we’ll provide meal plans and make recommendations for diet supplements in support of your fitness goals.

Real Results

The workouts at Team Afterburn are designed to help you shred fat and build lean muscle tissue. The HIIT methodology, resistance training, anaerobic training, heart rate training, and custom nutrition to get you into shape in a healthy way. Because of this unique combination, you’ll see 3x the results in 1/3 the time! If you haven’t already, check out some of our success stories on our website.

Will you be our next success story? Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Sign up today for our 6-week trial or schedule your FREE workout today and start seeing results and you’ll see why Team Afterburn is one of the most progressive gyms in Gilbert AZ!  You can also visit us on Facebook for more valuable fitness tips!

How to Track Macros: A Complete Guide

If you want to know how to track macros, before you start, first establish how you want your nutrition to support your fitness plan. Your macronutrients ratio is based on your level of carb intake, which is directly related to your fitness goals. Think higher carbs for muscle building, moderate carbs for maintenance, and lower carbs for weight loss.

When you’re getting ready to track macros as part of a fitness and diet plan, you can easily work with your trainer to determine your macros ratio. There are also many online calculators that will determine your ratio after you answer some simple questions. However, the benefit of working with a trainer is that they can ask you for more contextual questions that a computer can’t. They also will be familiar with what’s realistic for you and your body, so you don’t set yourself up for an unrealistic nutrition plan.

Once your goals are established, you’ll start tracking macronutrients each time you eat. There are many strategies and tools available that will make your tracking a seamless part of your day.

Keep a food journal.

Begin day one of your macros tracking by keeping a food journal. Each time you eat, log some notes in a physical journal. This might look like:

Location:
Date & time:
What I ate:
Portion size:
How I felt:

Once you know how to track macros and you keep a food journal, you’ll gain insight into the context of your eating. You may notice certain triggers or habits that you hadn’t noticed before. Knowing this type of information will be helpful in removing triggers from your day that may lead to unhealthy eating.

A food journal can also be a huge motivator when you see how much food you have left to eat for the day. Knowing you haven’t hit your macros for the day, you’ll be able to start adding in calories throughout the day and better manage your eating habits.

Use a tracking app.

There are many apps available for download that will track your macros from the palm of your hand. Most of these apps track the numbers for you, so you don’t have to think back and remember at the end of the day. Everyone always has their phone with them already, so a tracking app is an easy way to incorporate macros tracking into your daily routine.

Don’t estimate the numbers.

When you have specific goals, the slightest deterrent from your nutrition can add up at the end of a month. This is why it’s important to be specific with the numbers. Try not to get in the habit of estimating and trying to remember everything you ate at the end of the day. Read nutrition labels for foods that have them, and use them to calculate exact portion sizes and calorie counts.

It’s also a good idea to use a food scale for portion measuring and caloric calculating. Simply place the plate or measuring cup on the scale first and zero out. Then add the food to the plate or cup to see the exact measurement and log it in your tracking app or food journal.

Create a custom nutrition plan with Team Afterburn!

Physical exercise is a big part of losing weight and building muscle, but it’s only part of the equation. At Team Afterburn, we can show you how to track macros and work with you to create a custom nutrition plan to support your fitness goals. We will look at your current diet, and make suggested changes to ensure you reach your goals faster and more effectively. We will also make supplement recommendations so you have an overall picture of what your nutrition should look like.

Ready to start your fitness and nutrition journey? Try us out for an entire 6 weeks for only $75!  Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

Exercises to Lose Weight and Build Muscle

Sometimes it’s easy to get in a workout rut. You know, going to the gym every day and doing the same old treadmill workout. What if we told you that you could lose weight and build muscle way more efficiently with your time?

Most customers come in with a personal goal to lose weight and build muscle. For this type of fitness goal, long-winded cardio workouts aren’t necessarily what you should be focusing on. Instead, high-intensity cardio and maximum-intensity circuit training combined with proper nutrition will ensure you see results faster.

These 10 basic exercises are great to add to your fitness plan if you’re looking to lose weight and build muscle.

1. Interval Sprints
2. Chin-ups
3. Squat jumps
4. Deadlifts
5. Bench press
6. Power sprints in place
7. Weighted Lunges
8. Seated Rows
9. Burpees
10. Mountain climbers

When your goal is to build muscle, make your weight training efforts efficient and focused. Take short rest times in between reps and exercises. Exercises that involve maximum weight will stimulate your muscles to build more tissue, so adjust the weight as you get stronger and are able to lift more. When you’re working out, remember that the goal is to really challenge your body or you won’t see the change you’re looking for.

Create a custom fitness plan with Team Afterburn!

At Team Afterburn, you’ll sit down with one of our certified personal trainers to create a custom fitness plan the fits your goals. If you’re looking to burn fat and build muscle, we will talk about what it’s going to take to get you from point A to point B. We will figure out specifically what it’s going to take to ensure YOUR results. To ensure your success, we’ll meet with you regularly to check your progress.

Physical exercise is a big part when you want to lose weight and build muscle, but nutrition is just as important. In addition to your fitness plan, we will work with you to create a nutrition plan as well. We will look at your current diet, and make suggested changes to ensure you reach your goals faster and more effectively. We will also make supplement recommendations so you have an overall picture of what your nutrition should look like.

Ready to start your muscle-building journey? Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for FREE!