Whether you've been bulking off or just want to lose that fat that has been nagging on you it is clear you need an effective program to get rid of the fat as soon as possible. What I'm about to suggest is just that, a suggestion. If you're not so keen, then try resting 10-20 seconds in between making sure your heart rate is always up there. Also is the second one immediately after your weightlifting session or later in the evening? There will be two aspects of this workout which are: The cardio aspect is the staple of any fat loss program. Hey guys I'm no expert, but this is what helped me get from 189lb at over 25% body fat to a solid 159lbs so far at around 10.5% +/- 0.5% in 4 months. Doing cardio in the morning is worse for muscle loss BUT remember HIIT only lasts 15 minutes which isn't a big deal at all. It is important to change up the exercise so that your results don't plateau. I'm 210 n I'm trying to lose fat n gain muscle n more lean is this the right workout plan for me can someone please help me? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Dear all, Do you have other suggestions for cardio? Some people who are out of shape and overweight might not be able to keep up the high intensities, so using a lower intensity would be best. I used to do them on back day? My name is Marta.. It also depends on your fitness. Do I need a trainer? Change it up every 2 months. Day 5 – Upper Back & Abs. This is one workout. If you're in football and are looking to get cut at the same time, then HIIT is probably best for you. It is never a good idea to keep the same exercises program after program, which can also be quite boring as well. Calf Press On The Leg Press Machine: 2 sets of 4-6 as heavy as possible! Also, another thing to keep in mind is that during cutting, you're going to have less energy because of the fact that you're restricting calories and also for some people limiting carbohydrates. Therefore if you're overdoing HIIT your going to feel drained and overtraining is a possibility. I had only been doing cardio, sweating pounds away in the sauna, and circuit training on a select few weight machines. Just do not get discouraged and keep at it, and never listen to those garbage TV commercials and think, why can't I lose weight that easy? When training your abs, be sure to hit all areas including upper, middle, lower, and the obliques. Try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism. Cutting essentially is not associated with increasing muscle mass. Lastly while cutting your not going to be putting on muscle. This is one set which you do 10 times for a total time of 15 minutes max. or would you reset back to day 1 workout? Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime. Maybe a HIIT routine? Barbell Squats: 3 sets of 10 reps steadily increasing weight each set. I would recommend doing abs every other day or about 3 times per week for best results. Next for weight lifting you can choose between circuit training or HST. For the first 6 weeks use bars then go to dumbbells. The second is HST or hypertrophy specific training because of the fact that it utilizes compound exercises and focuses on the major muscle groups. Close-Grip Bench Press: 2 sets of 4-6 reps as heavy as you can! Keep in mind that you don't need to follow this like it has been written in stone. newsletter subscribers! Click Here For A Printable Log Of gigolojo's Second Wednesday Workout. It is very important to change up the exercises every 2 months so your body doesn't plateau. So remember, you can choose either HIIT or low intensity long duration cardio for your cardio option. Flat Bench Press: 2 sets of 4-6 as heavy as possible! So, therefore if you prefer another way then go ahead. Cable Crunch: 3 sets of 12-20 reps, ensure to increase the weight steadily each set. Hello, I've been going to gym for about a year now, and I've succeeded in dropping my weight from around to 200 to around 180. Join 500,000+ newsletter subscribers! However, to truly accomplish your goals you have to consider your diet, sleep, and lifestyle. Build muscle, lose fat & stay motivated. Compound exercises are utilized the majority of the time and the larger muscle groups have more total sets per week which means more calories burned. I need a work out that can help me loose weight and get a great looking body. For example doing bench press then immediately chin ups so that you don't spend as much time resting. Aim to eat that amount of calories each day through nutritious food sources. Doesn't focus on smaller body parts like some programs. So throughout, you should be using a low intensity. For the exercises I'll choose 7. How many of you are elite athletes in which you're pushing your bodies to the limit with endurance training to the point where your muscle is being sacrificed for energy and nutrients? Hi Steven, just wanted to clarify, is there a rest day after day 7? 1180 First Street South Just don't try something stupid like having 80% of your calories from fats or something. One option for cardio is performing HIIT which recently has been picking up in popularity. Also, something else that is very important... EVERYTHING depends on your diet. I am Fitness instructor and I've been teaching around 6 classes per week of hit workout... well I want burn more body fat but increase my muscle and not lose... do you think this is the best program for me? Furthermore, over the course of this workout I have gained strength and even look a bit bigger in some body parts. What is the best workout to get cut? For example if you don't like a certain exercise then substitute one that works the same muscle groups instead. Scissor Kicks: 3 sets of 15 kicks with each leg. This is because of the fact that HIIT combines medium paced intervals with higher intensity bursts even though its short duration. This means exactly what it says. If this is not possible try doing the lifting or cardio first and give yourself a couple hours to recover before doing the next part whether it be the lifting or cardio. Also for those who have built up muscle, it's important to preserve as much of it as possible through the cutting process. Intensity is extremely important. Remember keep in mind your fitness level, whether you're in shape or not. It also depends on your genetics, with some peoples bodies programmed to hold onto fat more than others. Always have at least 1 day of rest. 30 mins run ? Also in the interest of keeping your heart rate up I suggest resting from 25-45 seconds ideally and 60 seconds maximum. Ideally you should do 4. Concentration Curls: 2 sets of 4-6 as heavy as possible! You can change it to suit your own needs, which I recommend, because everyone has different body types and requirements. Since you need to eat fewer calories than your maintenance level to lose weight and you need excess calories to put on weight, your objective won't be to put on muscle. The second option is doing low intensity and longer duration cardio. So if you're really out of shape, then I suggest you pick something else, or I'll show you something else you can do so you can last through the workout. Thank you. Leg Press: 3-4 sets of 10 reps steadily increasing weight each set. I am planning to use this routine for at least 1 6-week session. If you're working all week then you could start overtraining. So there you have it. Isolation work is good, but compound exercises are your best bet at burning more calories. So instead of doing pec flyes do bench press etc. (This is the extra day that you can choose to dismiss). One great thing about this kind of cardio is the type of energy used. The biggest drawback while cutting tends to be the loss of, or inability to gain, strength and lean muscle mass. just asking because in the first back day you have wide grip row and two pulldowns close and wide. As I mentioned above you can go straight through it which is really tough and I advise only if your in real good shape, or what you can do is take a very short rest say 10-20 seconds and go back at it. So the simple rule is just focus on cutting away fat right now! Doesn't work on fast twitch muscles if that's what your looking for. Sprint 20-30 seconds at 90-95% of max heart rate. Also you don't want to go to failure only on maybe the last exercise. Decline Crunches: 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques. Or, like I said, try doing a little bit of cardio for 25-45 seconds to recover but also keep your heart rate up. This routine is best performed with a rep scheme of either 5 sets of 5 reps or 4 sets of 8 reps. Click Here For A Printable Log Of Veeshmack's Day 1 Workout. Circuit training is great for cutting because of the fact that it's a heavy cardiovascular workout but also has benefits of weight training such as strength etc. For example: no exercises for forearms.
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