Workout Plan - Weight Training

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A weight training program is an essential part of any fat loss program. Weight training is for both men and woman and it will not cause you to grow large muscle mass. In order to actually build a body builder physique you would need a lot of calories to burn. The key component to burning calories is increasing your metabolism - the rate at which the body burns its energy. A good resistance or weights training program will boost your metabolism, but if your goal is to
increase lean muscle it will also require more calories to maintain.
Designing Your Program
The best possible solution is to hire a fitness trainer to design the program for you. If you are unable to afford or just don't want to take the time to find a fitness trainer the next best thing would be to use an online customized fitness program. There is a lot of information to be found, such as technique, types of exercise and believe me there are hundreds of different exercises you can do how often you should train, and how long you should be training. You will need to learn about weight training or have a program constructed for you, this is an enormous subject and in order to get the best out of your workout you have to know what you are doing down to the smallest detail.
Beginners Training Program
When starting a weight training program you will want to start off slow at first but not too slow to where your body isn't being affected. I suggest starting your training 3 times per week, with one rest day in between for example Monday, Wednesday, Friday, or every other day depending on when you start. To get your body warmed up start with some form of cardio equipment such as a rowing machine, or a treadmill. Perform 1-3 sets of all of the following exercises.
LEGS
Leg Curl (1x20)
Leg Press (1x20
Leg Extension (1x20)
BACK
Seated Row (1-10)
Wide Grip Pull down (1x10)
BICEPS
Dumbbell Curls (1-15)
TRICEPS
Triceps Pushdown (1x15)
CHEST
Dumbbell Flyes (1x10)
Dumbbell Bench Press (1x10)
The number of repetitions or (the number of times you lift weight) will be determined by the amount of weight you lift. Obviously if the weight is heavier, the less reps you will be able to do. When performing a rep it is very important to concentrate on your technique. Swinging the weights around like a monkey flinging a banana is not the way to lift weights. Try not to allow yourself to rest more than a minute after each set; you don't want your body cooling down. Make sure you stretch well before performing any kind of workout - the last thing you want while exercising is to get an injury.
Stay with this program for a while and see how it works for you, over time you will be able to increase your reps and add different exercises to your routine. But, for those of you who are just starting out and have never worked out a day in your life then this is probably the best way to get started on your new lifestyle. Please note: all the exercises listed above will require exercise equipment in your home or joining a gym.
Advanced Training Program
First you need to be advised that this program is not for beginners. If you attempt this program without any prior knowledge of weight training or a fit body that can handle intense exercise you may end up hurting yourself badly. This is for those who have been exercising at the intermediate level for a while now and are ready to advance. The main objective is to lose the most fat while maintaining or building muscle. Ensure your nutrition is correct - poor nutrition can slow down your process or even toss a wrench in the whole machine. I would highly recommend investing in a calorie calculator to account for the increase in exercise.
Weekly Training
MONDAY
Low intensity cardio between 30-60 minutes: This is best done first thing in the morning. You could include jogging, brisk walking, or a treadmill.
Leg Training
o Warm Up
o Squats - 3 sets to warm up 3-4 work sets 5-8 reps try to keep increasing the weight.
o Leg Press - 4x10 reps
o Stiff Leg Dead lift - 2x10
o Leg Extensions 1-2 sets
o Sitting Calf Raises (4x10)
TUESDAY
Walk (30-60 minutes)
WEDNESDAY
Triceps, Abs, and Shoulders: You can use the abs workout for your warm-up. Take very little rest between sets.
o Hanging Leg Raises - 2 sets
o Rope Pulls - 4 sets
o Barbell Military Press - 1 warm up rep, 3x5 reps
o Lateral Raises - 2x10 reps
o Reverse Triceps Push downs - 2x12 reps
o Triceps Push down - 2x12 reps
o Upright Rows - 3x15 reps
o French Presses - 3x10 reps
THURSDAY
Rest
FRIDAY
Low Intensity Cardio (30-60 minutes): This can also be followed by 10-20 minutes of abs work.
Back
o Lat Pull downs - 1 warm up set, 3-4 sets at 6-10 reps, keep increasing weight.
o Cable Rows - 3x15 reps
o One Armed Dumbbell Row - 2x10 reps
o Hyperextensions - 2x25 reps
o Dumbbell Shrugs - 2x8 reps
SATURDAY
Cardio - interval training at increased heart rate (50-90%) 30-45 minutes. Suggested to invest in a heart rate calculator.
SUNDAY
Low Intensity Cardio (30-60 minutes)
Chest, biceps
o Warm up
o Flat Bench Press - 1 warm up set. 3x10 reps
o Hammer Incline Press - 2x10 reps with increased weight.
o Incline Dumbbell Press - 3x8 reps
o Dumbbell Pullovers - 3x10 reps
o Barbell Bicep Curls - 1 warm up set 3x10 reps
o Incline Dumbbell Curls - 2-3 sets 6-8 reps with increased weight.
o Concentration Curls - 1-2 sets
Continue this program on a weekly basis increasing reps and weight amounts over time as your body develops. Even those who are starting their advanced programs can still benefit from the assistance of a trainer and I would suggest taking full advantage. Be sure to keep close track of your nutrition and ensure that you are eating enough calories to perform at these levels.
For a wide variety of the best weight loss programs, exercise programs, and some of the best FREE fitness information on the web visit http://www.flexyourhealth.com/index.html

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