The best training programs for burning fat

What is the best exercise program for losing weight? for burning fat? What exercises are most effective for Occupation of weight loss due to fat mass? Answers to these other important questions on fat burning workouts you find in this article. If you have questions, they can always be ask in the comments below and get a qualified answer.

1. To what extent should power be included in the program training?
2. How much cardio do you need to lose weight?
3. How much fat can be burned by following such a program?

Everyone wants to have a beautiful body, but not everyone achieves this. goals. Usually this is not due to lack of effort. Rather most people just don’t know how to plan the complex weight loss exercises to burn maximum fat.

Properly designed training program for burning fat includes many components; there are many aspects which determine how successful it will be. Before proceed with any training you should pay attention to your diet.

• Diet
• Weight Loss Workout Program
  • Two week split
    • Monday 1: Upper Body Workout No. 1
    • Wednesday 1: Lower Body Workout No. 1
    • Friday 1: Upper Body Workout No. 2
    • Monday 2: Lower Body Workout No. 2
    • Wednesday 2: Upper Body Workout No. 3
    • Friday 2: Lower Body Workout No. 3
  • Exercises for abdominal muscles
  • Cardio Fat Burning Workout
    • results
• What should be exercise for burning fat
• A set of exercises for weight loss
  • Cardio training
  • Video – The best fat burning workout or how to lose weight by 10 kg?

Diet

The diet that you follow during exercise is key factor in fat burning. All efforts will be futile if you are taking excess calories (especially from inappropriate sources such as sugar).

Use the following calculator to determine your daily calories and macronutrients:

Calorie calculator

In addition to calorie deficiency, a fat burning diet must respond the following requirements:

• high protein content (2-4 g per kilogram of body weight);

• small or moderate amount of carbohydrates (small on rest days, moderate on training days);

• high content of essential fatty acids (EFA);

• as little sugar as possible;

• no carbohydrates after 18:00.

Following such a diet, you force the body to burn fat, not muscle mass. By alternating your carbohydrate intake, you give them to the body in the required amount on training days, and cut them on rest days.

A large amount of protein helps keep the body in anabolic state and prevent its transition to catabolic. EFAs are necessary due to the fact that you will take less carbohydrates than usual. They will give you energy and allow metabolism to flow optimally. Last thing you need a slow metabolism on this diet.

Sugar is mainly stored as fat, so you should avoid it by any means. Sugar use is good after training when the release of insulin will serve you well. One from the main conditions of this diet is the exclusion of carbohydrates after 18:00. This allows the body to reduce glycogen stores while you sleep.

When you wake up and start doing cardio, the body will use fat as an energy source since glycogen either will not remain at all, or it will be very few.

Weight Loss Workout Program

The best exercises for fat burning workouts combine strength and cardio loads. I believe strength training is the best the choice when you are on a diet, for several reasons. I AM I think that heavy weights are best for building muscle mass and strength. If you can maintain strength growth during while dieting and performing cardio, then you will successfully lose fat and save your muscles. This is especially important for those who are looking for a program. weight loss workouts to improve appearance by getting rid of excess fat.

I advise you to do workouts 3 times a week, on a schedule Mon-Wed-Fri. Some days you should train your lower body, in others are the top. In the first week, 2 workouts should be performed on upper body, in the subsequent – 2 workouts on the lower body, which is a good way to shock muscles.

This split is mainly focused on basic exercises that promotes the production of growth hormone and guarantees maximum gain in strength and muscle during the diet. It is very important to keep a journal training sessions. Record the weight you are working with, as well as the number of repetitions that you perform in one or another exercise.

This will help monitor progress and determine if your diet is strict (if the weight starts to fall quickly and steadily, then the diet is too strict and you have to adjust it). The bottom line is that while on a diet, weight should decrease slowly, which allows you to save almost all of the muscle mass that you so hard to build up.

Two week split

Here is a two-week split, which should be repeated 1 time in 2 weeks:

Monday 1: Upper Body Workout No. 1

1. Mid-grip bench press

• 2 sets of 8-12 reps

2. Army bench press

• 2 sets of 12 reps

3. French bench press

• 2 sets of 15 reps

4. Pull up to the chin

• 2 approaches to muscle failure

5. Inclined rod pull

• 2 sets of 10 reps

Wednesday 1: Lower Body Workout No. 1

1. Lifting the bar with the EZ bar on biceps

• 2 sets of 12 reps

2. Bending the arms with dumbbells (hammers)

• 2 sets of 15 reps

3. Sitting on toes

• 1 set of 15 reps

4. Deadlift on straight legs

• 2 sets of 15 reps

5. Huck Squats

• 1 set of 8 reps
• 1 set of 20 reps

Friday 1: Upper Body Workout No. 2

1. Dumbbell bench press lying on an incline bench

• 2 sets of 8-12 reps

2. Sitting dumbbell bench press

• 2 sets of 12 reps

3. Dips (on triceps)

• 2 sets of 12 reps

4. Thrust of the upper block to the chest wide grip

• 2 sets of 10 reps

5. Deadlift

• 1 set of 8 reps
• 1 set of 4 reps

Monday 2: Lower Body Workout No. 2

1. Alternate lifting of dumbbells for biceps

• 2 sets of 12 reps

2. Turns with pancake lying (twist)

• 3 approaches with the maximum possible weight

3. Leg press on the calf in the simulator

• 1 set of 15 reps with a 5 second pause at the top exercise phase

4. Leg curl in the simulator

• 2 sets of 12 reps

5. Barbell Squats

• 1 set of 8 reps
• 1 set of 20 reps

Wednesday 2: Upper Body Workout No. 3

1. Bench press lying on an inclined bench down head

• 2 sets of 8-12 reps

2. Army bench press sitting in the simulator

• 2 sets of 8 reps

3. Bench press with a narrow grip

• 2 sets of 15 reps

4. Chin pull-ups

• 2 approaches to muscle failure

5. T-bar pull with one hand

• 2 sets of 10 reps

Friday 2: Lower Body Workout No. 3

1. Scott’s Bench

• 2 sets of 12 reps

2. Twist biceps curls dumbbells

• 2 sets of 15 reps

3. Standing on toes

• 1 set of 15 reps with a 5 second pause at the top exercise phase

4. Wide Bar Squats feet

• 2 sets of 15 reps

5. Leg press

• 1 set of 20 reps or until muscle failure

Exercises for abdominal muscles

1. Twisting on an incline bench
2. Raising bent legs on the uneven bars
3. Fitball twists

Note: Abdominal muscles should be given 2 workouts per week. alternating with their days of rest. Training should be short, i.e. from 2-3 approaches. Approaches need to be tense and include 8-12 reps.

As you can see, this program involves a low amount of training. This will help keep your muscles toned, as you will be less burn muscle glycogen. In addition, low volume workouts good for dieters because they require minimum energy consumption.

These workouts are short, allowing you to activate your muscles. without performing 20-30 repetitions. They are also safer. During staying on a diet you have more risks of being injured, and such training will not allow you to overdo it in the gym.

Cardio Fat Burning Workout

Cardio is a key element in the training program for burning fat. This version of cardio is different from the one that performs most people, but it WILL work. My cardio workout routine and my diet will turn you into a fat burning machine. Cardio should be done in the morning on an empty stomach.

It needs to be done every day, except for the days when you train lower body. As soon as you wake up – immediately forward to treadmill. I prefer slow cardio. Each cardiosession lasts 25-60 minutes at a LOW SPEED and at a slope. Try to adhere to a speed of 5.5 – 6.5 km / h with such a slope, which you can do.

If the load seems light, you should increase the angle tilt, not speed. This type of cardio will make your body use fat rather than simple fat as a source of energy carbohydrates.

results

It is very important to understand that not only cardio or not just diet will burn a large amount of fat. Strength training, cardio and diet, all together will make the body as An energy source to burn fat, not muscle. Training on this program, you should burn approximately 450 – 700 g of fat per a week.

If you want to burn more or less fat per week, then you can make changes to the program according to your goals. Here one of the determining factors is the deficit. calories. If you want to lose weight faster, then lower the level consumption of 225 calories. This will additionally burn 200 g fat per week.

It is important to note that the body cannot burn fat too quickly. If you will rush this process, you will begin burn muscle mass with such difficulty.

By following this program, you will transform your body in a matter of weeks. Once you realize that there are many factors that determine progress and take them into service, then REACH success. So now you have the knowledge as well as the methods to put them into practice, so go and get rid of fat once and forever!

Obesity among children and adults – a real nightmare epidemic in the western world of the 21st century.

No one is immune to a set of extra pounds. However, many people do not understand that patience with competently developed program for burning fat and gaining muscle mass can easily change their life.

You must have your own program or goal that will make you come to the gym. The goal should be clear enough so that you can truly enjoy the process and know that you get one step closer to her. You should always remember goals, no matter what it is – health, participation in competitions, beautiful appearance, etc.

What should be exercise for burning fat

• Heavy
• Intense and sequentially distributed weekly load
• Integrated with full-body work in a week

Heavy sets of 8-12 reps will put more strain on muscle fibers. This, in turn, will hurt them more, by compared to light weights and 15 reps. Your central the nervous system comes into play, and the whole body is mobilized. All it makes your body work harder and literally gives you a boost adrenaline.

You must train without staying in the training plateau. The body should be tested, causing it to respond and develop. Try to increase your working weight every week, even if it will be only 2 kg; but not only in squats and deadlifts traction, but also in lifting the bar for biceps and in the extension of the arms to block.

Wide grip upper chest pull

Comprehensive workouts help work out many parts of the body beyond short period of time. Greater muscle fiber stimulation helps the body respond better. Combined with the right diet it can great refresh those who use standard splits oriented to work with 2 body parts per one workout.

This gives a large shock load on the body, which raises metabolic rate and allows you to burn more fat daily. You spend less time in the hall and make you work more muscle groups.

The program is simple and straightforward (change something if you want). Keep in mind that these workouts work out many muscle groups, so you must have good experience.

A set of exercises for weight loss

1. Squats
2. Mid-Grip Bench Press
3. Army bench press
4. Wide chest pull grip
5. Chin rod
6. Extension of arms on the block
7. Leg extension
8. Biceps Barbell Lifting
9. Leg curl

Note: all exercises are performed in 2 sets of 10-12 repetitions (taken from the book “The Abs Diet” by David ZincZenko). I AM I recommend these comprehensive workouts because they help my brother stay slim and textured year round. Second the exercise is given so that you can contribute in a couple of weeks changes to the program if you want.

Adhering to the program costs at least 4 weeks.

Note: rest and exercise according to next schedule.

• Day 1 (training)
• 2nd day (rest)
• Day 3 (training)
• 4th day (rest)
• Day 5 (training)
• Day 6 (rest)
• Day 7 (rest)
• Repeat the same!

Cardio training

Note: just change the execution method. cardio, for example, 2 days exercise on an exercise bike, then 2 days on an ellipsoid or treadmill. Next week jump from jump rope and swim. Everything is simple.

How much strength training should be included in fat burning program?

In the same volume in which you performed them before you started burn fat. However, if you have not previously burned fat, you should training exactly as the program prescribes, no matter you are a beginner or an experienced athlete.

Strength training is the key to burning calories and maintaining anabolic process.

How much cardio should be included in a burning program fat?

As stated above, there should be no more than 4 workouts per a week.

Note: Do cardio for 20 minutes after strength training because glycogen is consumed during strength training, and the body will primarily be in quality source of energy to burn fat.

Cardio workouts help you reach your goal.

Do cardio for 15 minutes with the intensity that makes you sweat and breathe more often. Heart rate should be at least 65% above normal. Of course over time you will adapt, so it only makes sense if you will increase the intensity.

Here is a technique to help burn maximum fat:

• in the first week, record the distance you covered in 15 minutes;
• next week try to go more same time.

You, in turn, will become sturdier and burn more fat for the same amount of time due to the fact that we trained more actively.

Video – The best fat burning workout or how to lose weight by 10 kg?

What result should be expected from the program?

If your body mass index is 30-35, then you may You can lose 13-22 kg. Can’t say how much this program will prove useful to you! It depends on your efforts if you are all doing it right.

My brother, for example, lost 18 kg in a year! This is a great way. transform your whole life! He is slim and has cubes on the press.

ENJOY this program. I should have written about own experience. My family member has proven the effectiveness of this programs!