When it comes to plan their strength training for fat loss, they get discouraged simply because they get small to no results and wind up giving up. In most case, people will say that they don't have any time to go in the fitness center, stop becoming lazy...this exercise that I am gonna show you is one of the best strength training for fat loss,the training session will final no greater than 30-45 minutes and you'll only have to go at the fitness center three to four times a week to attain incredible outcomes. Why selecting compound exercises over isolation in your strength training for fat loss
To be able to get the best results, you will have to choose compound exercises which are the ones that use a number of muscle groups at the same time, the much more muscle groups you use to lift a weight, the much more calories you burn that's why we say that they are the best fat burning exercises. What you'll have to implement in your exercise routine are exercises like squat or walking lounge, deadlift, dumbbell bench press, dumbbell/barbell rows,chin up,etc... It's pretty much all totally free weights as you are able to see, the primary workouts utilized in strength training for fat loss will probably be compound movements but we'll also use isolation exercises which use only one muscle group. It might not be the best but isolation workouts can be utilized for injuries rehabilitation, lagging body components and in superset with compound workouts.
There is three efficient methods that I use for fat loss;
Method 1 (most easy): Going 3-4time per week to the gym, doing low repetitions (around eight), taking 30 seconds to 1 minute rest between sets
Method 2 (HIIT cardio added): Going 3-4time per week to the gym, performing low repetitions (around eight), taking 30 seconds to 1 minute rest between sets, having 2-3 days of cardio in your rest days(do hiit cardio,30sec running/30sec jogging as many rounds as you are able to)
Method 3 (circuit-training): Going 3-4time a week to the gym, doing low repetitions (around 8), do 30-45 second jogging in your rest period in between sets, do 2-3days moderate cardio in your rest days.
In the event you still want much more challenge, you could do your exercises in superset but I believe it's already enough difficult like that. Here's a sample exercise of my strength training for fat loss :
Monday: Chest & upper abs
Dumbbell bench press: 4sets of 8-10 reps Close grip dumbbell bench press: 4sets of 8-10 reps Dumbbell flyes: 4sets of 8-10 reps Crunch: 3sets of 15-20reps
Tuesday: HIIT Cardio
Wednesday: Back and lower abs
Chin up: 4sets of 8-10 reps Barbell rows: 4sets of 8-10 reps Deadlift: 4sets of 10-12 reps Reverse crunch: 3sets of 15-20reps
Thursday: HIIT Cardio
Friday: Legs
Walking lounge: 4sets of 12-15reps Legs extension: 4sets of 12-15reps Semi stiff legged deadlift: 4sets of 12-15reps Lying legs curl: 4sets of 12-15reps
Saturday: Arms(optional) & shoulders(shoulders may be added on legs day)
Hammer curls: 3sets of 8-10reps Reverse Close-Grip Bench To Skull Crusher: 3sets of 8-10reps Standing One-Arm Cable Curl: 3sets of 8-10reps Cable 1 Arm Tricep Extension: 3sets of 8-10reps Side Lateral Raise: 4sets of 12-15reps
Sunday: Off
P.S. This is my strength training for fat loss that I'm using but note that this exercise might not be for beginners, it is much more appropriate for intermediate trainers.
To be able to get the best results, you will have to choose compound exercises which are the ones that use a number of muscle groups at the same time, the much more muscle groups you use to lift a weight, the much more calories you burn that's why we say that they are the best fat burning exercises. What you'll have to implement in your exercise routine are exercises like squat or walking lounge, deadlift, dumbbell bench press, dumbbell/barbell rows,chin up,etc... It's pretty much all totally free weights as you are able to see, the primary workouts utilized in strength training for fat loss will probably be compound movements but we'll also use isolation exercises which use only one muscle group. It might not be the best but isolation workouts can be utilized for injuries rehabilitation, lagging body components and in superset with compound workouts.
There is three efficient methods that I use for fat loss;
Method 1 (most easy): Going 3-4time per week to the gym, doing low repetitions (around eight), taking 30 seconds to 1 minute rest between sets
Method 2 (HIIT cardio added): Going 3-4time per week to the gym, performing low repetitions (around eight), taking 30 seconds to 1 minute rest between sets, having 2-3 days of cardio in your rest days(do hiit cardio,30sec running/30sec jogging as many rounds as you are able to)
Method 3 (circuit-training): Going 3-4time a week to the gym, doing low repetitions (around 8), do 30-45 second jogging in your rest period in between sets, do 2-3days moderate cardio in your rest days.
In the event you still want much more challenge, you could do your exercises in superset but I believe it's already enough difficult like that. Here's a sample exercise of my strength training for fat loss :
Monday: Chest & upper abs
Dumbbell bench press: 4sets of 8-10 reps Close grip dumbbell bench press: 4sets of 8-10 reps Dumbbell flyes: 4sets of 8-10 reps Crunch: 3sets of 15-20reps
Tuesday: HIIT Cardio
Wednesday: Back and lower abs
Chin up: 4sets of 8-10 reps Barbell rows: 4sets of 8-10 reps Deadlift: 4sets of 10-12 reps Reverse crunch: 3sets of 15-20reps
Thursday: HIIT Cardio
Friday: Legs
Walking lounge: 4sets of 12-15reps Legs extension: 4sets of 12-15reps Semi stiff legged deadlift: 4sets of 12-15reps Lying legs curl: 4sets of 12-15reps
Saturday: Arms(optional) & shoulders(shoulders may be added on legs day)
Hammer curls: 3sets of 8-10reps Reverse Close-Grip Bench To Skull Crusher: 3sets of 8-10reps Standing One-Arm Cable Curl: 3sets of 8-10reps Cable 1 Arm Tricep Extension: 3sets of 8-10reps Side Lateral Raise: 4sets of 12-15reps
Sunday: Off
P.S. This is my strength training for fat loss that I'm using but note that this exercise might not be for beginners, it is much more appropriate for intermediate trainers.
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Strength training for fat loss is the best way to lose body fat Updated at :
6:58 AM
Tuesday, December 17, 2013
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