Losing weight is hard, hard work that is, but burning fat is not complicated – so don’t make it so.
Find and follow a simple plan that will maximize your fat loss by promoting a large metabolic kick in the butt that will increase your metabolism and fat burning for up to 12-24 hours after your sessions are over. That means you can workout today and your body will burn fat and calories until you work out tomorrow!
You need to make fitness and fat loss a lifestyle six days a week.
If you want a lean and sexy body, you have to work on it 45 minutes to an hour every day, with one complete rest day each week.
One simple and effective way to do that is to split your workouts into two sets of three total body workouts that include strength (resistance) training on three days and cardiovascular training on the other three.
While you will be exercising six out of seven days, you can complete each day’s training in under an hour. You’ll focus on quality training and not quantity.
Your complete fat loss fitness program should include flexibility training (stretching) and should always include a 5-10 minute warm up to increase the blood flow to the muscle groups you are about to exercise. Perform your warm up before every workout and
Perform your warm up before every workout and cool down after your workout with static and ballistic stretching to relieve cramps and lengthen the muscles and tendons that you have just trained. Your 5-10 minutes before and 5-10 minutes after will be time well spent as you will reduce your risk of injury.
Here is a sample weekly workout schedule that you can adapt to your personal preferences:
Contents
Day 1:
5-10 minute Warm Up, 30 minutes (minimum) of cardiovascular (aerobic) training and 5-10 minutes of stretching and flexibility cooldown.
Day 2:
5-10 minute Warm Up, a complete full body resistance training workout and 5-10 minutes of stretching and flexibility cooldown.
Day 3:
5-10 minute Warm Up, 30 minutes (minimum) of cardiovascular (aerobic) training and 5-10 minutes of stretching and flexibility cooldown.
Day 4:
5-10 minute Warm Up, a complete full body resistance training workout and 5-10 minutes of stretching and flexibility cooldown.
Day 5:
5-10 minute Warm Up, 30 minutes (minimum) of cardiovascular (aerobic) training and 5-10 minutes of stretching and flexibility cooldown.
Day 6:
5-10 minute Warm Up, a complete full body resistance training workout and 5-10 minutes of stretching and flexibility cooldown.
Day 7:
Rest. You can also perform some stretching to stay loose, or try a hot yoga class or treat yourself to a deep tissue massage as a reward for sticking to your program.
Cardio Days:
On your three alternating cardio days perform your favorite aerobic activities that get your heart pumping and burns calories and fat. Thirty to 45 minutes of all-out effort, walking, jogging and running, dance and aerobic hip-hop classes, spin classes, treadmills, rowers and stair steppers, even lap swimming.
Your choice, but you need to get that heart rate up and sweat rolling to get your body to burn those calories. You can alternate your cardio activities over your three days or combine them in series like 15 minutes on the treadmill followed by 15 minutes on the stationary bike and 15 minutes swimming laps. Your own mini triathlon.
Strength Training Days:
Resistance training builds lean muscle and burns fat, and keeps burning fat after you train. Follow a complete FULL BODY program of body weight calisthenics (try a boot camp) or follow a DVD or online instructional program.
If you have access to a gym or have a kettlebell, a few dumbbells or resistance bands at home follow a simple workout that uses multi-joint exercises to work all of your large muscle groups in about 30 minutes.
Always include squats, lunges, one or two pushing exercises for your chest like pushups and chest presses, one or two pulling exercises for your back, a shoulder exercise like front or lateral raises and finish up with core abdominal exercises like planks and Russian twists. 30 minutes is all it takes to work your body from head to toe.
