By
Mark L Crews
By far the best way to lose fat is to follow a program that
combines weight training, cardio and burst training.. You don't have to
spend hours in the gym to do this. Listed below is a sample routine that
I have found to be very effective for fat loss.
By far the best way to lose fat is to follow a program that
combines weight training, cardio and burst training.. You don't have to
spend hours in the gym to do this. Listed below is a sample routine that
I have found to be very effective for fat loss.
1. Weight
Lifting: You do not need to join a gym to get a good resistance workout.
With A set of adjustable dumbbells and a bench you can get a great full
body workout. Try to do one exercise for each major body part. I like
to follow the 12, 10, 8, 6 rep format. As an example, to work your chest
do a dumbbell bench press. Start with a weight that you can easily do,
this gets your body warmed up. After doing 12 reps take a 30 second
break, increase your weight and do 10 reps. Take another 30 second break
and repeat with 8 reps. Your final 6 reps should be at a weight that
pushes you to the limit. After your 6 reps take a 1 minute break then
move on to the next body part. Following this plan you should be able to
complete a full body workout in about 1 hour or less.
2. Cardio: For cardio you just need to pick an exercise that you enjoy and do it for at least 30 minutes. I prefer running, but swimming, biking, basketball or any other activity that gets your heart rate up will work. It is best if it is something that you enjoy. When you enjoy the exercise it will be easier to stick with it and lose weight.To keep it fresh and new try rotating exercises. One day run, on your next cardio day ride a bike and the next cardio workout go for a swim.
3. Burst training: Probably the best weight loss exercise routine. It only takes about 15 minutes but it really jump starts your metabolism. Burst training consists of doing exercises in a circuit one after the other at max intensity with little rest between exercises. Usually after about 10 minutes you will be completely spent.
The weekly routine I follow is to do weights on Monday and Friday. Cardio on Tuesday, Thursday and Saturday and Burst training on Wednesday. By Sunday I am happy to give my body a break. Try this routine and I think you will be surprised at your quick fat loss.
2. Cardio: For cardio you just need to pick an exercise that you enjoy and do it for at least 30 minutes. I prefer running, but swimming, biking, basketball or any other activity that gets your heart rate up will work. It is best if it is something that you enjoy. When you enjoy the exercise it will be easier to stick with it and lose weight.To keep it fresh and new try rotating exercises. One day run, on your next cardio day ride a bike and the next cardio workout go for a swim.
3. Burst training: Probably the best weight loss exercise routine. It only takes about 15 minutes but it really jump starts your metabolism. Burst training consists of doing exercises in a circuit one after the other at max intensity with little rest between exercises. Usually after about 10 minutes you will be completely spent.
The weekly routine I follow is to do weights on Monday and Friday. Cardio on Tuesday, Thursday and Saturday and Burst training on Wednesday. By Sunday I am happy to give my body a break. Try this routine and I think you will be surprised at your quick fat loss.
Mark L Crews invites you to learn more about weight loss and receive the free report "Six Pack Abs Revealed" by visiting http://www.workoutover40.com
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