For All Weight Loss, gain and body building

Weight Loss: Lunges :   There are many variations to the lunge, but the plain Jane forward lunge is still very effective for  weight loss , as it works multiple muscles at once (think: gluts, quads, and hamstrings) for max calorie burn. Get ready to move those short-shorts to the front of your closet. Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg. Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle. Pause, then bring your right leg home to start. Now do the other side by stepping forward with your left leg. Repeat 10 times on each side. Do a total of 3 sets. Burpees: This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you're building lots of lean muscle. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and l

       Lower Workout :   Squat:  Some things never   change. Take squats and lunges. They’ll forever be great exercises for developing lower-body size and strength. So great, in fact, that you should be doing both on a weekly basis if you want to get the most out of your legs. This isn’t to say that you need to do standard barbell back squats and barbell lunges every week. We mean the basic movements of squats and lunges, for which there are many variations. Back squats can be alternated with front squats or machine squats, and barbell lunges can be subbed out for any number of lunging offshoots or even highly comparable stepups. In this installment of Level Up, we’re taking a quality, bare-bones Straight Up leg workout and giving it a tweak to show you how to change your routine while keeping it highly effective and, yes, bare-bones. The two workouts we’re comparing are similar—both include squats, a machine compound move, leg extensions, Romanian deadlifts, and leg c