So as most of you have noticed I have been focusing a
little too much on weight training and strength building. So for today’s post I
am going to discuss some workout tips for fat loss then lay out a workout
schedule for you.
The
tips I am going to discuss are…
1. Lift
weight to lose weight
2. Don’t
skip the cardio
3. Abs
work outs are great but efficient
4. Yoga
and Pilates
5. Consistency
Let’s begin with lift
weight to lose weight, simple enough of an idea isn’t it. As I have laid out in
the previous post of strength training, lifting weight causing considerable
muscle performance, burning calories. As for men strength training, with proper
calories in take, will cause muscle’s to grow but with women, who have lower
amounts of testosterone and eat a lower calorie diet, wont bulk up on muscles
and instead will have more defined toned muscles. When women focus on building
muscle it will help maintain a higher resting metabolic rate, which means a
more efficient calorie burning body and help maintain muscle mass as women age.
Don’t skip the cardio or
aerobic exercises. This usually means running and jogging, while it is a great
way to burn calories it also takes a considerable amount of time and effort to
burn an effective amount of calories. So for the men and women with busy lives
but still need that aerobic exercise try HIIT exercise or High Intensity
Interval Training. This is where you run or bike at about 90% of your max speed
for short bursts of time, then slow down for a few minutes then ramp it back up
for maximum calorie burning efficiency.
Abs are great to train
and will help with stabilizing yourself with compound exercises, but ab exercises
focus on building ab muscle and not on burning calories. It’ll be hard to see
your ab muscles if they are covered in a layer of fat. So focus more on calorie
burning exercises then on ab exercises.
Let’s not forget about
the benefits of Yoga and Pilates. These two sets of exercises focus directly on
calorie burning and flexibility, along with core development. This combination
of calorie burning and flexibility will help with recovery and better at
lifting. Ideally you will want to do these types of exercise about twice a
week.
The last and most
important tip is to be consistent. It does not help you at all when you work
out for a solid week then take a week off, it only causes confusing with in
your body. You should never wait more than 3 days between workouts. The
National Weight Control Registry, a database of thousands of people who’ve been
able to successfully maintain their weight over the years, says that regularity
is important.
Weight Loss Workouts
Monday: Cardio Day
-
HIIT Routine: 15 minutes on treadmill -
Light jog for 2 minutes at raised angle to the floor. At 2 minute mark increase
speed to 90% of max running speed for 30 seconds, then drop back to resting speed,
30% of max running speed for 1 minute. Then raise again to 90% of max speed for
30 seconds. Continue this until 15 minute mark is reached.
Tuesday: Weight/Yoga
-
Weight training: Squats 3 sets of 8-10 at
comfortable weight. Don’t need to push to hard
o
Bench press: 3 sets of 8-10 at comfortable
weight
o
Overhead Press: 3 sets of 8-10 at comfortable
weight
-
Yoga: most gyms offer hour long classes,
if not then look for beginner yoga videos on YouTube.
Wednesday: Rest
Thursday: Cardio Day
-
Distance running: Either on treadmill or
outside with GPS tracker (Most phones have apps for this)
-
Run at least 2 miles as quickly as you
can.
Friday: Weight/Yoga
-
Weight Training: Squats: 3 sets of 8-10 at
increased weight from Tuesday’s weight. 5 or 10 pounds
o
Deadlift: 3 sets of 8-10 at comfortable
weight
o
Up right row: 3 sets of 8-10
-
Yoga
Saturday: Cardio
-
HIIT Routine: Try and surpass 15 minutes.
Sunday: Rest Day
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