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Best workout routine to lose weight and build muscle: Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

Resistance bands are a must have for every home workout enthusiast, even if you are only planning on doing bodyweight workouts.

Lucas Cox
Saturday, February 9, 2019
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  • Scale Back Cardio Spending too much time on the treadmill can have an adverse affect. Where can I buy that exercise routine?

  • Do this by calculating your basal metabolic rate, or BMR, using an online calculator. Alternate between workout 1 and 2 to total 4 sessions for the week.

  • Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter. Calf raises Se ts: 5 Reps: 12,10,10,8,

  • This includes the types of workouts and exercises you do, how often you do them, and how you will progress.

Do this easy-to-follow two-week training plan to build lean muscle mass and torch excess body fat

In order for your muscles to grow, you need to provide ever changing and ever increasing workloads for them to adapt to. Day 3: HIIT 20 mins i. Here are 7 health benefits of HIIT.

There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Week 6 You guessed it; this last week is exactly the same as week 5. So, you need to carve out the time in your workout plan to include all of them. No matter what your goal is, everyone's home workout plan should include the 4 pillars of fitness.

ALSO READ: Indole 3 Carbinol To Lose Weight

Or you can take them outside if you'd like—for incline work, just fine a good hill. You can use an ane bench to rest your forehead on, if you want. Maximuscle hollandandbarrett. In order to see your abs, it means you have to drop some body fat, which can be done with all of the exercises listed above. How to do it: Start with one rep of each exercise combo, back to back without rest.

  • But if it's your first time going to a boot camp classspeak up. What People Are Searching For.

  • Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next.

  • Follow these Instagram fitness trainers to get moving.

  • But proper form here is key.

Press back off your front foot to return to the start, then repeat with your left leg. Latest Fitness. Yes, Please No Thanks. Lying leg curls Sets: 4 Reps: Barbell squats Sets: 5 Reps: 12,10,8,8,6. Myprotein myprotein.

Bench dip Sets: 4 Reps: Slowly lower the weights back to the start. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Optimum Nutrition hollandandbarrett. Do intervals on the rower for 30 minutes : sprint for 40 seconds, then recover for 30 seconds at a slower pace.

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Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. This method should be a very slow progress. If you can't make it to a studio, though, you can virtually sweat it out with Rosante in his minute C9 Challengeor try this bodyweight-only minute routine. Ideally, each superset should have you working seconds. All rights reserved.

  • You'll need to really push yourself in every workout you do.

  • Medically reviewed by Daniel Bubnis, M. For some people, it's actually much healthier to ignore your weight altogether, or never think about calories, or focus on literally anything else.

  • Dumbbell overhead extension Sets : 4 Reps: 8,6,6,6. Smith machine front squat Sets: 4 Reps:

  • Thanks once again. Repeat the same workout for all three sessions this week.

  • Want to build your endurance? The effect isn't enormousbut building muscle means more muscle mass to churn through calories as you go about your day.

  • Other lifestyle habits, like sleep and stress management, and health conditions think thyroid issuesto name just one of many also affect your weight.

It just can't be the only routinee. Check out this helpful nutrition guide for support: Bodybuilding diet: Eating for muscle mass. When you lift weights to fatigue you create microscopic trauma within muscle cells. At this moment, all the gyms in my region have been closed by government order because of fears of COVID What you want is normalcy in your flexibility.

  • Plant your feet on the floor or box directly underneath your knees. Follow these Instagram fitness trainers to get moving.

  • The first two are bodyweight only. The following two workout plan options take the same concepts from the above bodyweight-only workout plans but it includes the use of resistance bands, steel maces and kettlebells.

  • Because while there are times when the gym is the perfect respite from a long day at work you can get in, sweat, get out, and feel completely renewedthere are others when the gym is one giant irritation. Sets 3 Reps 10 Tempo X Rest 60sec.

  • Leg extension Sets: 4 Reps: Workouts to build muscle.

  • Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight.

You want to make sure you have normal flexibility. Dumbbell Arnold press — 4 x reps C1. The following benefits of working out at home are sure to wash away any doubt that home workouts might not be for you. Meaning that it contains all the essential amino acids your body needs to make protein, and its easy to digest, he explains. That will make that 20 push ups a lot more difficult and effective. Moreover, you should train by muscle groups, rather than full body.

Weighted sit-up Sets: 5 Reps: This method should be a very slow progress. If you have any llse about our home workout plans or the guide in general, please feel free to contact us or leave a comment below! Dumbbell reverse fly — 4 x E1. Dumbbell overhead triceps extension — 3 x reps each side F1.

If your goal is to lose weight and get lean follow this fat loss workout program.

Calf raises Se ts: 5 Reps: 12,10,10,8, Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Fuel Up Properly Warner suggests a pre-workout meal about a half hour before training. Use a weight that only just allows you to complete the final rep of the final set for each exercise. Dotson says you'll have to be in a caloric deficit, so burn more calories than you consume.

Calf raises Se ts: 5 Reps: 12,10,10,8, Then rest for two minutes. Below are 10 workouts that will help you reach your weight loss goal. And, friend, we've got you covered.

Rest day or a light cardio day. Seymour suggests hitting the weight room to shed some extra pounds because having muscle boosts your metabolism, so the more muscles you're building, the more calories you're burning. This generally means going hard for a set interval of time hence the namefollowed by active rest, then going hard again. Sets 3 Reps 10 Tempo Rest 60sec. Stand tall, holding a dumbbell in each hand by your sides. What's that?

Day 2: Resistance Training. The number one training method the experts turn to again and again for weight loss: interval training. Can resistance bands build muscle? Again, progressive overload accomplished. You can split the work into sets. Moreover, these fitness tools complement each other beautifully.

2. Weight Training

The bfst style of training I tell people to begin with is strength training, because it can help lower your body fat percentagebuild lean muscle, and it can be modified for all levels. Dumbbell kickback Sets: 4 Reps: And you can use this protocol with any number of different exercises. Continue, alternating which leg you lunge on.

  • Reverse the movement back to the start. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps.

  • Nicole Schubert has been writing and editing for healthy lifestyle, social networking, parenting and fashion websites since

  • What's that? Barbell bench press Set s: 5 Reps:

  • However, the ones we added in these are truly the most effective for each of the specific fitness tools. Read this next.

Increase frequency. Here are a couple of HIIT options. Your workouts should be heavily resistance based. Myprotein myprotein.

  • To lose body fat you need to eat less and to add muscle you have to eat moreso it can seem downright impossible to have these two goals.

  • Is bodyweight training also resistance training? Research into body recomposition training has evolved massively over the last few years.

  • Lie on a decline bench, holding a dumbbell in each hand at chest height. But that's not all.

  • For those who are under the impression that the only way you can get a good workout in and ultimately get fit is by going to the gym, you are definitely mistaken. Anaerobic training—like HIIT, sprints, and plyos—are known to burn a ton of fat and improve fitness.

  • In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn't going to cut it.

  • Repeat for eight rounds on that one move so, four minutes of work before resting for one minute and moving on to the next exercise. The quality of your sessions would taper off and the excessive soreness would soon have you burnt out and feeling beat up.

If you're wondering about the relationship between basketball and height, it's only natural to wonder whether basketball makes you taller. Leg press — 3 x reps, 90 seconds rest C1. We now know more about fat loss and muscle building than ever before. If you tire of one workout, switch to another or mix it up with cardio cross-training, which involves doing several types of cardio within a given time frame.

Sign up to our newsletter to get more articles like this delivered straight to your inbox. Type keyword s to sorkout. All of the bodyweight exercises we use in the below plans are tried and true. You will get far better results if you stick to a plan. Over the years, many bodybuilders and trainers have claimed that there are well-kept secrets to gaining muscle.

The Training Plan Explained

Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out. If you can't do the full 20 minutes, run as much as you can and walk the rest. For a workout that's going to keep your metabolism elevated, turn to boot camp, as these classes think Barry's Bootcamp combine two of the most effective styles of training: interval and resistance.

  • Both Imoohi and Jennipher Walters, the other co-owner of Fit Bottomed Girls, suggest doing high-intensity interval training workouts, which consist of exercises that you do at very high intensity for a short period of time with little rest recovery as opposed to jogging on the treadmill for an hour.

  • As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. The whole circuit workout is 30 minutes long.

  • Lower-body muscle-builder workout 8.

  • If on week two, three, and four, you feel like the the weights you're lifting are too easy, you can always increase the weight. Yes, Please No Thanks.

  • How to do it: Start with one rep of each exercise combo, back to back without rest. The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass.

This includes the types of workouts and exercises you do, how often you do them, and how you will progress. If you're looking for a fitness tracker that won't break the bank, look no further. It's a low-impact exercise that will work all of your major muscle groups. If you tire of one workout, switch to another or mix it up with cardio cross-training, which involves doing several types of cardio within a given time frame. You will know for sure you are pushing yourself past your limits, which is what it takes to grow when doing bodyweight training. We can also increase reps and volume of the workout if things start to get too easy.

Kettlebell overhead press — 20 reps each side B5. Increase frequency. Weighted dips — 4 x reps E1. Shop Kettlebells. Read on to find out how to tighten your sleeves and loosen your jeans.

The Burn Fat and Build Muscle Training Plans

Builr fact, even if you don't have a history of disordered eating you should talk to a doctor about losing weight in a healthy way. Lying leg curl Sets: 4 Reps : 8,8,8,8. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Medicine ball Russian twist Sets: 4 R eps: 10,8,8,8. It's all a cycle.

First, here rouine some very basic things you should know before you get started on a new exercise regimen for weight loss. Dumbbell lateral raise Sets: 4 Reps: Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Do this high-repetition programme for weeks two, four, six, eight and ten.

The number one training method the experts turn to again and again for weight loss: interval training. However, even with the best workout routine in the world, you still can benefit from the short-cut workout tips. Author: Lee Bell January 31st Day 1: Legs and abs Quadriceps, hamstrings and calves A1.

For more content like the 5 day workout routine for men to gain muscle, nutrition tips and interviews, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter. Find new ways to overload the muscles on days like this by decreasing rest time between sets, performing your reps at a slower pace, or incorporating negatives and forced reps into your routine. Dumbbell front raise — 4 x reps Traps E1. Dumbbell fly — 3 x reps, 90 seconds rest F1. Weighted dips — 4 x reps E1. The effect isn't enormousbut building muscle means more muscle mass to churn through calories as you go about your day. Author: Lee Bell February 2nd

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If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. Informed Whey. Cutting calories too severely translates to muscle breakdown. Related Story.

Then, we have some workouts that use combinations of these home training tools. Loved to read full detailed information. The following workout plans can be followed for as little as 4 weeks and as long as 8 weeks. Run to build your fitness level and burn calories to help lose fat.

Plus, these tools last forever, so regardless, it will be big savings. Cardio HIIT workout: Bike — 5 x ebst second sprints with 90 seconds active recovery Week 3 This third week sees some big changes to your workout schedule as you ignite the fat burning furnace with continuous circuits. July 11th, Kettlebell overhead press — 20 reps each side B5. Lat pull-down Set s: 5 Reps: There are no such problems with the macebell.

Four-Week Workout Plan For Weight Loss

Start in a press-up position but with your feet in a suspension trainer handle. Check out our favorite adjustable dumbbellsincluding the Bowflex SelectTech. What People Are Searching For. Don't fall off when it gets tough; that's when you need to push yourself the most. And once you've done all that, there are some additional things you should know about workouts and weight loss.

Exercise should become part beet your routine in a meaningful way. You can do this with a notes app on your phone or simply write it down in a notebook. To lose body fat you need to eat less and to add muscle you have to eat moreso it can seem downright impossible to have these two goals. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! If you complete them with ease, the weight you are using is too light. Will be used in accordance with our Privacy Policy.

Hold the bar across the front of your shoulders, either with your elbows pointing forwards and upper arms parallel to the ground, or with your arms bent and crossed with the fingers of each hand resting on the opposite shoulder. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Prolonged cardio sessions have another downside. Total-body burnout workout 3.

Workouts for weight loss

Ramp up your calorie-burn with a swim. Be patient and stick to the plan. Barbell bench press Sets: 5 Reps : 12,8,6,4,

You could also do it in the evening or later in the day after your workout. Comments are closed. Dumbbell lateral raise — 3 x reps D1. For more content like the 5 day workout routine for men to gain muscle, nutrition tips and interviews, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter. Rest day or a light cardio day. Exercise and Weight Loss.

More Videos. If you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. More news. As you bend knees, simultaneously press weights up and out routie a slight diagonal so that your arms are straight, and they now make the letter V. With the right plan and the right discipline, you can get seriously shredded in just 28 days. It's best to log this type of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high.

How to Burn Fat

They can be passed on for generation after generation in your family and will give equally good service for literally centuries. When you enjoy doing it you'll be more likely to stick with it. Aim for higher time under tension. She is a screenwriter who also spent numerous years in feature film editing. Details: - Aim for high reps on each exercise - Complete the 3 exercises in each circuit without resting then rest 1 min and move to the next circuit.

As with any big project, a plan has to be in place first, but it doesn't have to be complicated to be effective and it can be done at home. Kettlebell swing — 20 reps B2. Barbell squat — 3 x reps, 90 seconds rest B1. They should be brutal.

ALSO READ: Stop Drinking Lose Weight Fast

If you've tried one of the classes here and there and didn't really love it, don't give up weeight the sport or practice altogether. Now, for the purpose of losing fat, we need to take a different approach. Finisher : 10 Turkish Get Ups each side - As quickly as you can. Dumbbell overhead triceps extension — 3 x reps each side F1. Tabata style HIIT workout. For example, eat a light snack before exercise to keep your energy up.

It is one of the most unobtrusive pieces of fitness gear. Oh, and whatever you do, don't do it barefoot. Thanks once again. Frist, resistance training is the ultimate way to build muscle and gain strength.

Reshape your physique without shifting your metabolism into slo-mo with this targeted plan.

Incline bench cable fly — 4 x reps Triceps E1. The following two workout plan options take the same concepts from the above bodyweight-only workout plans but it includes the use of resistance bands, steel maces and kettlebells. Day 4: HIIT 15 mins.

Ideally, each superset should have you working seconds. Cycle and Swim. Weigut core crusher workout. Alternating bicep curl Sets: 4 Reps: 12,8,8,8. Recovery is just as essential as working out. After you complete one of these home workout plans, take a few days off to rest, then start another one of these plans even one of our fat loss plans, which are further below.

Share this article :. We'd recommend a 10LB or 15LB mace for the above workouts 7LB will be good for those who workouut new to mace training and fitness in general. Leg press Sets: 4 Reps: As a fitness tool for home workouts it's hard, maybe impossible, to beat! Pendlay row — 4 x reps B1. Rilinger suggests adding weight training to your routine at least three times a week. Dumbbell bent over row — 20 reps B3.

The 'Get Muscle' Workout Plan

Weighted sit-up Sets: 5 Reps: More Videos. Circuit 1: Alt.

Optimum Nutrition hollandandbarrett. Shop Kettlebells. This involves a healthy diet, as well as a combination musclle cardio and strength training. The best way to cool downs is simply walking and doing simpler, gentler movements. This generally means going hard for a set interval of time hence the namefollowed by active rest, then going hard again.

Weighted dips — 4 x reps E1. Exercise and Weight Loss. Ready to shed stubborn pounds? With HIIT, you get some fat loss, without the muscle loss that can come from long steady-state cardio.

Alternate between workout 1 and 2 to total 4 sessions for the week. Nicole Schubert has been writing and editing for healthy lifestyle, social networking, parenting and fashion websites since If you are strong enough, add those into your routine as they are one of the best core exercises you can do. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Menu 0.

The 'Get Muscle' Workout Plan

Share this article :. One example: Exercise 20 minutes in the morning before work, walk 20 minutes on your lunch break, and exercise for 20 minutes after dinner. Yes, you are using your body as resistance! So, you most certainly can build muscle.

Upper-body muscle-builder workout 7. Bewt tall, holding a kettlebell in each hand in the racked position. Men's Health Adjustable Dumbbell - 25kg. Return to the starting position. We've spoken to fitness experts who gave us their best tips on which workout routines to do for your specific goals. Hold the bar across the front of your shoulders, either with your elbows pointing forwards and upper arms parallel to the ground, or with your arms bent and crossed with the fingers of each hand resting on the opposite shoulder.

Weeks 3 and 4 will build strength, power, and endurance. Try these at-home workouts and see for yourself how effective they can roufine. Bench dip Sets: 4 Reps: To get technical, you need to create a calorie deficit, which means using more calories best workout routine to lose weight and build muscle a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Stand tall holding a kettlebell in each hand in the racked position. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Seated rows Sets: 4 Reps:

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If you're training indoors, here are a few fat-burning treadmill routines to get you started. Dips Sets: 4 Reps : 8,6,6,6. Here's a minute strength workout for when you have a bit more time.

Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Will be used in accordance with our Privacy Policy. Lower back to the start, keeping your abs fully engaged throughout. Leg raise Sets: 4 Reps: 12,10,10, There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. Dumbbell lunge Sets: 4 Reps: 12,12,12,

Read on to find out how to tighten your sleeves and loosen your jeans. Now swim 10 sets of meters that's back-and-forth lap in an Olympic-sized poolresting for one minute in between sets. Need equipment? Instead, try this two-week workout plan, which has been created to help you make the biggest possible change to your body in the shortest possible timeframe. Instead, find a hill you can sprint up, or crank the incline on that treadmill.

1. Interval Training

This will allow you to perform at your best in all aspects of life. You can hypertrophy a muscle at any rep range Gone are the days when scientists thought the only way to grow muscle was in a set rep range of reps. There are any number of exercises you can perform with the macebell.

It's a low-impact exercise that will work all of your major muscle groups. Now swim 10 sets of meters that's back-and-forth lap in an Olympic-sized poolbuilv for one minute in between sets. Whether you underestimate the efficacy of at-home workouts or you literally have no choice but to sweat from your humble abode, trust us when we say you can still build muscle and lose weight. For kettlebells, we'd recommend an LB kettlebell for women and a lb kettlebell for men. Great pre-workout snacks include:. Moreover, these fitness tools complement each other beautifully.

There are no secrets to a well-crafted, aesthetic physique. Do a dynamic warm up before every workout. You may not have found an instructor you love yet, msucle that can make or break your goals. More From Building Muscle. September 04, 1 Comment. Dumbbell bent over row — 3 x reps, 90 seconds rest C1. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home.

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Written by Jon-Erik Kawamoto. Post-workoutlook for mjscle combo of carbs, protein, and healthy fats, such as eggs, whole-wheat toast, and a few slices of free-range turkey. That means focus on training your legs for one day, train your arms the next day and move on to back workouts the day after.

Men's Health Adjustable Dumbbell - 25kg. You could be in the gym every day and you still won't see the results you want if you're not eating right. But it is possible. And if you're going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you're using proper form.

ALSO READ: Exercises To Lose Weight Fast At Home In 2 Weeks

You guessed it; this last week is exactly the same as week 5. Dumbbell bench press — 3 x reps, 90 seconds rest B1. Be patient and stick to the plan. Dumbbell squat — 10 reps A3. Author: Lee Bell January 31st

Informed Whey. Barbell military press — 4 x reps B1. Woriout muscle group takes at least hours to fully repair following an intense workout, so this means that each muscle group should only be attacked one or two times per week at most. Chest press — 3 x reps C1. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter. York very. With enough time on your hands, this 5-day workout routine for weight loss and muscle gain helps you balance all important variables.

  • But there are steps you can take to maximize your results while minimizing muscle loss.

  • Check out this helpful nutrition guide for support: Bodybuilding diet: Eating for muscle mass. The average woman needs 2, calories a day to keep her weight constant, while men need about 2, calories.

  • Muscle and Fitness Hers Promotions.

And if you're going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you're using proper form. Smith machine front squat Sets: 4 Reps: How would you like to shed a serious amount of body fat in one month without marathon workouts or an unhealthy crash diet? Keeping your back upright and core braced throughout, take a big step forwards and lunge down until your rear knee touches the floor. You can do this with a notes app on your phone or simply write it down in a notebook. Stand tall with your chest up and core engaged, holding a dumbbell in each hand.

Take a big step with musclee right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. York very. As with most workouts, it helps to go in with a plan. All you have to do is work out, they said.

2. Weight Training

But proper form here is key. If you are builv experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder. Read article. Now You Know. Rest for no more than 15 to 20 seconds between sets to keep your heart pumping and sweat dripping.

The number one training method the experts turn to again and best workout routine to lose weight and build muscle for weight loss: interval training. Reverse the movement back to the start. Stand tall, holding a dumbbell in each hand by your sides. Keeping your chest up and your core engaged, squat down as deep as you can so that your thighs are at least parallel to the floor. Follow these Instagram fitness trainers to get moving. Then press the dumbbells over your head until your arms are straight. Use a weight that only just allows you to complete the final rep of the final set for each exercise.

Leg raise Sets: 4 Reps: 12,10,10, Start in a press-up position with your hands flat on the floor and your shoulder, elbow and wrist joints lined up. The Training Plan Explained Your workouts for the first week are muacle below, with every move clearly detailed using pictorial demonstrations, form guides, as well as the sets, reps, tempo and rest details you need to follow to get the best results possible. You can do that—and still get a killer workout in. Another popular one is indoor cyclingthough this workout leans heavily toward cardio over strength training, Rilinger explains. Follow these Instagram fitness trainers to get moving. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out.

These shoes earn high marks for quality, comfort, and value, whether you're a beginning runner or you have particular needs for your feet. Try to cycle or swim 20 minutes three to six days a week at your own pace; build up your time until you're comfortable and getting the calorie burn you need for your deficit. Dumbbell front raise — 4 x reps Traps E1. How to Burn Fat.

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