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Good workout routines to lose weight and build muscle: Lose Weight and Build Muscle and in 30 Days

Do muscle workouts burn fat?

Lucas Cox
Sunday, March 17, 2019
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  • Now swim 10 sets of meters that's back-and-forth lap in an Olympic-sized poolresting for one minute in between sets.

  • The exercises in the below plans are the most effective bodyweight exercises. Calf raises Se ts: 5 Reps: 12,10,10,8,

  • Standing barbell curl Sets: 5 Reps:

Four-Week Workout Plan For Weight Loss

Tabata style HIIT workout. Instagram star and trainer Josh Webb's heavy-hitting routine may leave you gasping. This information is great. A cardio workout burns more calories than a weight - training workout.

York very. Don't fall off when it gets tough; that's when you need to push yourself the most. Lie on a decline bench, holding a dumbbell in each hand at chest height. Bent-over lateral raise Sets: 4 Reps:

Finisher : 10 Turkish Get Ups each side - As quickly as you can. So that means as we progress through a workout rouitnes, we want to keep minimizing rest time and increasing intensity. Barbell roll-out — 3 x reps Check out this video on how to perform the barbell roll-out with superior technique… Day 2: Back and biceps Back A1. So you will be doing 4 sets for every exercise.

Hanging leg raises — 3 x reps G1. The goal is to get in shape, so eliminating distractions is advantageous. You may have qeight the saying that abs are made in the kitchenwhich is true — you can lose fat and not even pick up a single weight or run a single step through caloric deficit. How do I lose fat but keep muscle? Moreover, it's a piece of fitness equipment that has been around for centuries. 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. How do you know if you are gaining muscle or fat?

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Bench press, squats, deadlifts and overhead presses are all examples of compound exercises. Start in a press-up position but with your feet in a suspension trainer handle. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. Earlier this year, the National Sleep Foundation revised its sleep recommendations : Adults ages 18 to 25 are now suggested to nab eight to 10 hours of sack time, whereas adults ages 26 to 64 should still aim for seven to nine hours.

If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. What People Are Searching For. Maximize Your Training Time To burn as many calories as possible in a single strength session—and make the most of your minutes in the gym—focus on using a variety of multi-muscle, multi-joint exercises. The other end should be jammed into a corner. Clean and jerk Sets: 5 Reps: Here are the types of exercise trainers recommend to get the most out of your gym or park, or living room time. Sit on the leg press machine with one leg on the platform and the other resting on the floor.

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The more you train, the more damage you cause. How do I lose fat but keep muscle? Do HIIT training at least three times a week. It goid arguably the most versatile fitness tool in existence: Since it is in effect a leverage bell, you can change the resistance it offers merely by how you position your hands on the handle--closer to the ball of the mace, lighter; further away, more challenging. Stay satiated. Here is the ultimate resource on learning how to perform Mace s and to-2s. Yet many coaches and trainers still stick to the same old approaches when they write online programs or charge you for them in the gym.

Rest too long and your workouts will be excessively long and boring. Day 2: HIIT 15 mins. Instead, a mixture of low and high intensity cardio through the week alongside your bulk will help minimise body fat. Sets 3 Reps 10 Rest 60sec. You will see the different workout plan sections are in green. EZ bar skullcrusher — 4 x G1.

Details: - High reps, relative to your strength - min rest between rounds. Every rep should count. So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. Wheat Germ. You'll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat. Comments are closed.

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Exercise olse become part of your routine in a meaningful way. No more wondering how many sets and reps to do, or what the most effective moves are. Use a weight that only just allows you to complete the final rep of the final set for each exercise. Sit on an upright bench, holding a dumbbell in each hand with palms facing you. This tool is cheap, portable it'll fit in the tiny parts of your suitcase!

This may be because exercise increases lose in some people, making them eat more calories than they burned during the workout. Day 4 : Resistance Training. 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. So, you have another option, and one that we personally prefer. How can I get a flat stomach in 2 days? Cardio HIIT workout: Bike — 5 x 60 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.

  • Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. It's a low-impact exercise that will work all of your major muscle groups.

  • What you are going to learn and get with this at-home workout guide: In this at-home workout guide, we go over the benefits of working out at home, how to workout at home, what every home workout plan should include, crucial tips to making sure your workouts are effective, best fitness equipment to have at home, and then, we provide you with several workout plans to choose from. Simply put, your body can 't turn fat into muscle.

  • This content is imported from YouTube. Great tool for getting a stronger core as well as increasing the heart rate for fat loss.

  • Your blog is a true motivation for me.

Exercise 17 of 4. This will help you learn the movement patterns and really be able to see your improvement. Dumbell row Sets: 4 Reps: Here are the types of exercise trainers recommend to get the most out of your gym or park, or living room time.

Don't fall off when it gets tough; that's when you need to push yourself the most. Yoga OK, so yoga alone isn't a great workout for weight loss. 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. Incline flyes Sets: 4 Re ps: 8,6,6,6.

The Burn Fat and Build Muscle Training Plans

Your food routibes you fuel your body—are even more important than your workout choices. Here are 27 tips from registered dietitians on how to eat healthier build muscle year. The first 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. Follow us Facebook Twitter Youtube Pinterest. Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts hey there, obliques.

If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. Everyone is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks — specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms. Exercise 12 of 4. Here's one to help you wake up in the morning. Getting fit is easy, they said.

Musfle bench press Sets: 5 Reps : 12,8,6,4, While doing both simultaneously may seem impossible, it is doable. Total-body HIIT workout They can even be paired and used in the same exercise, simultaneously. Two-a-days, anyone? To lose weightyou need to burn more calories than you consume. Lat pull-down Set s: 5 Reps:

About Greatest Physiques

Gone are the days of steady-state cardio performed for hours and hours on end. Lower-body muscle-builder workout 8. Do the same routine each week for a minimum of 4 weeks. Stick to losing kilograms per week.

Dumbbell squat — 20 reps B4. Back in the days of old school bodybuilding, athletes would go through periods of training where the aim was to maximize muscle growth. How do I lose fat but keep muscle? Incline bench cable fly — 4 x reps Triceps E1.

The Ultimate Body Transformation Plan. 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. Engage your upper abs, then rotate your torso all the way to one side, then back across to the other side. Cable pushdown Sets: 4 Reps:

Repping out heavy things is only the stimulus for muscle growth. Increase frequency. Narrow barbell weiht — 4 x reps F1. Men's Health Adjustable Dumbbell - 25kg. Do the same routine each week for a minimum of 4 weeks. We've categorized them by bodyweight, kettlebell, steel mace, and resistance band workouts.

2. Weight Training

Combine cardio and resistance exercises. So, you most certainly can build muscle. It is one of the most unobtrusive pieces of fitness gear. Leg press Sets: 4 Reps: Incline barbell press — 4 x reps B1.

What is the fastest way to lose weight and gain muscle? Post Views: 38, On strength days, you should focus on full-body workouts that incorporate compound exercises like pull-ups, squats, and deadlifts. Barbell back squatsfront squatswalking lunges, chest presses, shoulder presses and deadlifts are all a great choice.

ALSO READ: Can Starving Yourself Make You Lose Weight

Eat plenty of protein — shooting for 1. Moreover, it's a piece of fitness equipment that has been around for centuries. Progressive overload is the most important principle of strength training. To gain some muscle while losing fat, you need to have a high protein diet with low carbs. Again, progressive overload accomplished. Dumbbell overhead extension — 4 x reps F1.

If you do this, you can turn those cardio days into rest days. The combined effect of proper diet and exercise is nuild powerful one. What you are going to learn and get with this at-home workout guide: In this at-home workout guide, we go over the benefits of working out at home, how to workout at home, what every home workout plan should include, crucial tips to making sure your workouts are effective, best fitness equipment to have at home, and then, we provide you with several workout plans to choose from. Once you finish circuit 3, go back circuit 1 and repeat. V-bar pulldown — 4 x reps Biceps F1. Lift weights — strength training triggers new muscle cell growth, even in a deficit.

The Training Plan Explained

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A cardio workout burns more calories than a weight - training workout. To make up for the lack of protein los the diet, the body burns not just stored fat but also musclewhich is made of protein. Author: Lee Bell February 2nd A big part of the project that is your body is working out and dieting. Keep up such awesome work. Note: We also provide HIIT workouts and methods for progressive overload at home, with or without training tools.

Set a timer for 15 minutes and make a start on circuit 1. Check out this section on hints and hacks to get even better results. Week 6 You guessed it; this last week is exactly the same as week 5. Losing fat and taking your body fat percent down is not as easy task.

They are really all you need unless you are trying to become massive. Gallant amazon. Once you finish circuit 3, go back circuit 1 and repeat. When you keep your workouts short, you stay in a good metabolic range, not allowing your cortisol levels to rise, which typically happens after mins of working out especially for those over 40 years old. Use this program for building muscle and weight loss This 7-day workout plan for weight loss is a starter program.

Workouts to build muscle

Do intervals on the rower for 30 minutes : sprint for 40 seconds, then recover for 30 seconds at a slower pace. If you go for bodyweight-only training, home workouts will cost you literally nada. And the reverse is also true: Your body can 't turn muscle into fateither. Make sure you optimize recovery 7-days of exercise without recovery will take its toll on your body.

If you've tried one of the classes here and there and didn't really love it, don't give up on weigyt sport or practice altogether. Lie on a flat bench holding two dumbbells directly over your chest with straight arms. For example, a tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. Dumbbell lateral raise Sets: 4 Reps: Now You Know. Follow us Facebook Twitter Youtube Pinterest.

Do this high-repetition programme for weeks two, four, six, eight and ten. Incline dumbbell press Sets: 4 Reps: 8,6,6,6. Regardless of all the work you put in at the gym, nothing will work unless your nutrition is on point. Cardio blast workout 5. Slowly lower the weights back to the start. Try these at-home workouts and see for yourself how effective they can be. Nutrition is crucial when it comes to seeing the results of the work you're putting in.

Get your dream body—and never run a step—with this six-week plan.

Seated dumbbell shoulder press Sets: 5 Reps: 12,10,8,8,6. Some will come from your stomach. This includes the types of workouts and exercises you do, how often you do them, and how you will progress.

Day guild Active Rest. When you keep your workouts short, you stay in a good metabolic range, not allowing your cortisol levels to rise, which typically happens after mins of working out especially for those over 40 years old. Ideally, each superset should have you working seconds. Sets 3 Reps 10 Rest 60sec. Men's Health Adjustable Dumbbell - 25kg. Total-body burnout workout 3. Kettlebell swing — 20 reps B2.

Shop Steel Good workout routines to lose weight and build muscle. Follow it for weeks and completely transform the way you look and feel. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel. Barbell military press — 4 x reps B1. Consider, then, the macebell, all of you who have been uprooted indefinitely from your beloved gym or who simply prefer the economy, convenience and privacy of home training. If you want lose weight and maintain or build muscleyou should incorporate strength training into your workout routine to prevent muscle catabolism when your body begins to burn your muscle.

Stick to the plan and eat a proper high protein diet and the results will follow. Do HIIT training at least three times a week. Drink more water so your body will retain less and cut down on dairy. How do you know if you are gaining muscle or fat? As the mace is one of our favorite fitness tools, we will discuss the reasons we love this as a home workout tool at the end of this guide to working out at home. Hack squat — 4 x reps D1.

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Weighted ab curl — 3 x reps H1. Seated cable row — 3 x reps, 90 seconds rest F1. If you reach workouts a week, you can start doing two workouts a day a couple times a week. At this moment, all the gyms in my region have been closed by government order because of fears of COVID Moreover, when you go from inactive to active, you shock your metabolism, so doing this twice a day is great for getting in shape and losing fat - Even if you are doing the same total time as you would with an all-in-one workout, two-a-days generally provide better results.

To drop body fat, it's essential to mix in cardio like running on a treadmill, jumping rope or HIIT abd with weight and resistance training. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end build muscle using your arms and legs to stay afloat. Today's Top Stories. 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. Stand tall with your chest up and core engaged, holding a dumbbell in each hand. This strategy is designed to help you lift heavier weights for each exercise in the second week. Other lifestyle habits, like sleep and stress management, and health conditions think thyroid issuesto name just one of many also affect your weight.

How do I build muscle and lose belly fat? What does a well-rounded home workout routine include? Measuring your body composition — how much of you is made up of water, muscleand fat — is the best way to assess whether you 're gaining fat or muscleGabbi said. This will keep your heart rate up, allowing you to burn more calories. But it is possible. By Jan Libourel. Dumbbell fly — 3 x reps, 90 seconds rest F1.

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You'll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you're trying to lose weight. Total-body burnout workout 3. Sets 3 Reps 12 each side Tempo Rest 60sec. We got you.

Try and have at least a day off between workouts if you can. The routinss is you are pushing yourself a little more with each week. The following workout plans can be followed for as little as 4 weeks and as long as 8 weeks. Build strength and cardio simultaneously with just one barbell and five moves. The massive amounts of food they were eating led to increased fat mass too.

Day 2: Resistance Training. Moreover, when you go from inactive to active, you shock your metabolism, so doing good workout routines to lose weight and build muscle twice a day is great for getting in weighg and losing fat - Even if you are doing the same total time as you would with an all-in-one workout, two-a-days generally provide better results. However, even with the best workout routine in the world, you still can benefit from the short-cut workout tips. Week 6 You guessed it; this last week is exactly the same as week 5. In this 7-day workout plan for weight loss and muscle build we show you that shredding excess fat while carving out lean muscle mass is completely achievable.

The Surprising Truth. You guessed it; this last week is exactly the same as week 5. Details: - High reps, relative to your strength - min rest between rounds. Barbell squat — 3 x reps, 90 seconds rest B1.

1. Interval Training

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Good workout routines to lose weight and build muscle is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks — specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms. Lie with your upper back supported on a bench, with a weighted barbell resting on the top of your upper thighs. Exercise 17 of 4. Stand tall with your chest up and core engaged, holding a dumbbell in each hand.

July 29, Wormout rows Sets: 4 Reps: This is your metabolic supercharge program Gone are the days of muscle splits. Alternate between workout 1 and 2 to total 4 sessions for the week. Performing heavy weight, low rep exercises designed to build mass results in more lean muscle tissue.

In builv 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. Well, guess what? This program gives you the fat-torching benefit of cardio without the traditional means. Rest periods will be short to encourage calorie burning.

The 'Get Muscle' Workout Plan

So, you need to carve out the muscls in your workout plan to include all of them. It is one of the most unobtrusive pieces of fitness gear. 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. Even these big purchases will eventually be made up for with the cost of gym memberships.

More news. Combine these efforts with our intelligent meal planand you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking and feeling your absolute best. This is where you complete two exercises back to back. Sticking to a routine allows you to progress, and more importantly, track your progress. Moreover, these fitness tools complement each other beautifully. Cardio blast workout 5. Burpees x 10 reps Squats x 1 rep.

Set up the weights you need for both exercises together to help you complete them without a break. Never starve yourself. Narrow barbell press — 4 x reps F1. Read on to find out how to tighten your sleeves and loosen your jeans.

  • There's an option for everyone.

  • So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. Muscle and Fitness Promotions.

  • Clean and jerk Sets: 5 Reps: Getting fit is easy, they said.

For example, a tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. If your goal is to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. Barbell straight leg deadlift Sets: 4 Reps: 12,8,6,6. Prolonged cardio sessions have another downside. Keeping your chest up and core engaged, press through your heels to stand up, keeping the bar close to your body and pushing your hips forwards at the top.

Sets 3 Reps 12 each side Tempo Rest 60sec. Boost Your Metabolism Reset your body from the inside out by getting your nutrients from a delicious array of whole foodsadvises Warner. 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. No, really, this is it. Alternating bicep curl Sets: 4 Reps: 12,8,8,8. Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

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Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts hey there, obliques. Muscle and Fitness Hers Promotions. Everyone is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks — specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms. This content is imported from YouTube. Try it: You can do these 4 fat-burning workouts on a treadmill.

Barbell bench press Set s: 5 Reps: Reverse the movement back to the start. Gallant amazon. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts like that boot camp class.

But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles. Cutting out process foods, sugar, sodium and fried fatty foods. Read on to find out how to tighten your sleeves and loosen your jeans. You can do this entire sequence mock-style, though, if you don't have a rope handy. We're Hiring!

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

Alternating bicep curl Sets: 4 Reps: 12,8,8,8. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6. Sit on the leg press machine with one leg on the platform and the other resting on the floor.

Continue, alternating which leg you lunge on. If your goal riutines to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. Sit on an upright bench, holding a dumbbell in each hand with palms facing you. Three protein-rich meals a day will be enough to give your muscles the anabolic effect they need to get stronger. Exercise 9 of 4. If you want to build muscle, you're going to have to pick up a barbell or 10 so get comfortable with the weight room in your gym.

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The back-saver workout 9. Calf raises Sets: 5 Reps: HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. Moreover, if you have two HIIT sessions a week the perfect amountyou should do two different ones. A cardio workout burns more calories than a weight - training workout.

Note: If you do decide to go to the gym, make sure you choose a gym that takes hygiene and sanitation seriously. Day 4: HIIT 15 mins. So, you have a few options for this. Standing barbell curl Sets: 5 Reps:

The Burn Fat and Build Muscle Training Plans

Dumbbell overhead extension — 4 x reps Routibes. Be sure to keep overtraining in mind. Be patient and stick to the plan. If your main goal is to put on mass and gain strength from home, then this is what you need to know…. How do I lose fat but keep muscle?

Read More With the right plan and the right discipline, you can get seriously shredded in just 28 days. Stay satiated. Record your time each workout and see how you do!

  • Stand tall with your feet either side of a barbell loaded with weight at one end.

  • The tightness can happen when you workout a lot and don't maintain flexibility.

  • Keeping your chest up and your core engaged, press the weights directly overhead until your arms are straight, then lower them back to the start.

The quality of your sessions would taper off and the excessive soreness would soon have you burnt out and feeling beat up. This is your metabolic supercharge program Gone are the days of muscle splits. This will keep your heart rate up, allowing you to burn more calories. Do the same routine each week for a minimum of 4 weeks. Using a stopwatch might be useful to begin with. Losing fat and taking your body fat percent down is not as easy task. Contrast this with the overwhelming presence of an Olympic barbell, a pair of squat racks and a weight bench all wedged into your bedroom, and the space-saving convenience of the macebell becomes apparent.

Only choose swimming if you can swim well, as you want to make sure it's a good cardio workout. Train with intent and make every rep count The key to effective strength training for body recomposition is to lift as heavy as you can without sacrificing goof form. On week 3, add another 5 reps to your week 2 rep count. Box jumps below knee height — 3 x reps B1. Each week you can increase reps. If your cardio is vigorous, you can do as little as 75 minutes of it per week.

The 'Get Muscle' Workout Plan

If you want to skip right to the workout plans, scroll on annd. Barrel chest bedroom workout 2. Now, for the purpose of losing fat, we need to take a different approach. We will link to YouTube videos so you can see how to do them if you are unsure. We now know more about fat loss and muscle building than ever before.

Weighted sit-up Sets: 5 Reps: Getting fit is easy, they said. 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. When it comes to the physical labor, Dotson loves jumping rope for exercise.

Consider weight training "the mother of all weight-loss techniques, the highest in mhscle workout food chain, the top of the totem pole," says Rilinger. But proper form here is key. More: Paleo, Atkins and keto are all low-carb diets, so what's the difference? Sit holding a ViPR bar, dumbbell or other weight in both hands, then raise your feet off the floor.

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

Thus, HIIT should have its place in everyone's workout program. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain. Instead, a mixture of low and high intensity cardio through the week alongside your bulk will help minimise body fat.

Advertisement - Continue Reading Below. Keep up such awesome work. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. HIIT high-intensity interval training is one of the best ways to burn fat while maintaining muscle. Dumbbell squat to press — 20 reps A2.

Lat pull-down Set s: 5 Reps: To put it simply, the more lean muscle you build, the better your cut will go. Do some basic strength training. Read More The exercises will consist of dynamic compound movements. Each of the four points above are essential to becoming a well-rounded healthy human. Thus, HIIT should have its place in everyone's workout program.

Use your rest periods to your advantage Recovery periods between sets either make or break a workout. Repping out heavy things is only the stimulus for routinees growth. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Comments are closed. 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.

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