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Weight Loss Training Program

The question is this: What is the best way to exercise to lose weight and get trim and lean?

man exercising with woman trainer

You can diet down to a low weight. But without some exercise and some muscle tone you still won't be happy. You'll be saggy and baggy. A "fat skinny person."

Now, that's better than a "fat fat person." But lean and mean takes some exercise.

And so, what is the best way to exercise to lose weight and get a muscular, lean body?

Whole body workout

For you and me -- we don't have those naturally lean bodies -- the answer is this:

  • Workout 4 or 5 days each week.
  • Do whole body resistance training every workout day.
  • Do core training every workout day.
  • Finish off with cardio.
  • And when you are ready, high intensity interval training is best.

Machines and "drop sets"

The best way to do the resistance training is probably on a machine. That way you can go fast. You don't have to set anything up. Just put the pin in the weight stack and go.

Exercise bands work well too. But they're not quite as convenient.

You can do floor exercises -- also called calisthenics -- like pushups, squat thrust, etc. But you have to be fairly strong to do those. With machines you don't have to be strong.

And if you do drop sets -- that's where you exercise to failure, lower the weight, and then exercise some more -- you will really maximize your fat burning.

Do these exercises as part of your routine:

You can do all the exercises each workout if you are very ambitious. Or divide the list into half or thirds and do part of them each time.
  • Leg press
  • Leg extension
  • Hamstring curl
  • Seated calves
  • Chest flyes
  • Chest press
  • Pulldowns
  • Tricep extensions
  • Bicep curls
  • Pull ups
  • Dips

These are all basic exercises, and together they hit all the major muscle groups.

The sets

Pick a weight you can do fairly easily -- about 12-15 repetitions. Rest 10 seconds. Do the same weight again. Rest 10 seconds. Do it a third time.

The third time you'll probably get 3 or 4 repetitions. Now drop the weight one notch. No rest. Do it again. Drop it another notch. Do it again.

Do 5 or 6 or 7 sets this way.

You'll get a nice burn in your muscles.

Now go straight to the next machine. No rest. Do the same thing.

The finish -- pullups and dips

Pullups and dips make your body look fantastic. But most people can't do them. They're too hard.

You're going to need to do pullups and dips on a machine that lets you adjust the resistance. You stand on a platform or change the setting with a pin in the stack of weights. So the machine is helping you.

No matter how weak or strong you are you can do dips and pullups on one of these machines.

Do you want to lift half your body weight? Then put half your body weight on the weight stack. The machine lifts half. You lift half.

When you get very strong you just choose less assistance or none.

Work the core

When you finish your weight machines you go straight to the core. I like a core workout with a French ball. A French ball is one of those huge balls you see in the gym. It is made for you to lie across while you exercise.

It keeps you off the floor. It supports your back. And it's must more fun.

I recommend 4 sets for the core.

Situps (not crunches -- full situps) on the ball. Side raises -- both sides. Then back extensions. That's 4 sets.

Do 20 repetitions each set. Forty repetitions is even better.

Get lean with cardio

Then hit the cardio. Do crosstrainer rather than treadmill. A crosstrainer works the arms and the legs both. So it keeps the upper body pumped up. Thirty minutes.

Then if you have time at the end you can do another set of the core.

This is a super-good, super-hot fat burning workout. You WILL see results fast. If you do this you will lose weight and shape up. You'll see your abs where you never could before.

For anyone in any condition this will break you out of a slump and supercharge your metabolism.

So do it!!!

Where to start:

There is a lot of information on this site. The links below will get you off to a good start.

Most popular pages:

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.

You can always reach us:

  • 28960 US Highway 19 North, Suite 115
  • Clearwater, FL 33761
  • (727) 771-8282

  • Or to use our contact form click here.

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