Workouts to lose weight and build muscle
So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!
This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.
Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).
Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.
Monday: Quads, Hamstrings, and Calves
Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.
Wednesday: Back, Biceps, and Abs
Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.
Friday: Chest and Triceps
Seated Bent-Over Rear Delt Raise
Choose 3 or 4 exercises that target the shoulders.
*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.
How & When To Do Cardio?
Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.
If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.
Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.
Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.
Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).
Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!
I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!What is the meaning of jade? How to pull casino tricks rigged games? how to tell the difference between cbd and marijuana what is the definition of an absolute number What are tips? what does the bible say about hireing your helper Tricks to remember how to spell people? why are social security benefits reduced What does rpe mean? How to care for an orchid? What dose aka mean? How to unblock websites on school chromebook 2022? what is used to measure the volume of a liquid how to avoid friends with benefits How to calculate rmd? What are zoophiles? how to improve logical reasoning skills for cat What does camp mean? dream house days how to give advice How long does it take to get a bachelors degree? describe a time where you had to use organizational skills What does resentment mean? how to help problem solving skills What is this plant? what skills do you need to be a administrative assistant what benefits do you get working at mcdonalds how to improve stream health What does reputation mean? What is a pinched nerve? What is the meaning of the name collin? How to use large icing tips on reusable bag? How does shim lim perform his tricks? what are the benefits of market segmentation what good advice does amphinomus give how to get all the ex skills in megaman zero 2 What are neopets? what skills do scientists use to learn about the world how to become a helper on a minecraft server Why does tricks cereal say tricks are for kids? how much does one box of hamburger helper feed How to use hinge? which group or groups can typically draw benefits that are funded by social security taxes? what are the benefits of lime water