The Best Weight Loss Training Program To Lose Weight
And Get Trim And Lean
The best weight loss training programAfter years of research and experimentation I am now sure of the best weight loss training program.
The question is this: What is the best way to exercise to lose weight and get trim and lean? 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 lean?
Whole body workoutFor 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: - Leg press
- Leg extension
- Hamstring curl
- Seated calves
- Chest flyes
- Chest press
- Pulldowns
- Tricep extensions
- Bicep curls
- Pull ups
- Dips
The setsPick 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 dipsPullups and dips make your body look fantastic. But most people can't do them. They're too hard.You're going to do pullups and dips on a Gravitron or machine with a weight stack. You stand on a platform while you do the exercise. 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 feel weak? Then put on a HEAVIER weight. 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 real strong you just choose a LIGHTER weight. That way the machine is helping you less. In this case less is more.
Work the coreWhen you finish your weight machines you go straight to the core. I like a core workout with a French ball. 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 cardioThen hit the cardio. Do crosstrainer rather than treadmill. 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!!!
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