Weight Loss

Your Fat Burning Workout Plan

If you're interested in the goal to get leaner, it's important that you're putting a fat burning workout plan into place. While you certainly can have good dietary success by focusing on eating right, when you add the workout program to the equation you will see much better results because now you're able to completely reshape your body and make a full body transformation.

spin classWhen looking at a good fat burning workout plan, it should ideally include both weight lifting workouts and cardio training. Cardio is an important element of the equation since this will increase your total calorie burn throughout the week and help you use up more of that body fat as fuel.

In this four week, fat burning workout plan we're going to have you working out three times per week utilizing a full body workout structure. The full body workout program is the best approach for maximum fat burning since it allows all those additional days for cardio training and because you will stimulate each muscle in the body with every workout you do, you're also going to see enhanced metabolic boosting benefits because of this.

Adding In Cardio Training

When it comes to adding in that cardio training, you'll want to add 2-3 sessions per week of cardio, preferable of the interval training variety. Interval training is best for speeding up fat loss and will also take less time to complete as well – a nice added benefit for anyone on a tight schedule.

Just do watch however that you are still recovering from your workout sessions though because if you're doing far too much interval training and far too many weight workouts, it may become too much for your body to handle.

Most people will get away with 3 weight workouts per week along with 2 interval cardio sessions, but for a few people this may be too much. In that case, lower it down to just one interval cardio workout and maybe add one or two other moderate paced cardio workouts lasting 30 minutes each.

This will be easier on your system and therefore allow you to recover better on a week to week basis.

Rep, Weight, and Rest

When considering the variables of the workout program, you still do want to be pushing yourself as far as weight lifting is concerned. This will send a strong signal to the body that it must maintain its lean muscle mass while you're on the fat loss diet and reduce the chances that you begin to lose muscle.

You will be taking the reps slightly higher though on some exercises to get some metabolic benefits from the workout and to also deplete the muscle glycogen so that when you eat carbohydrates with your fat loss diet plan, there is a reduced chance that they will be converted to body fat.

For the rest intervals, we'll be keeping these on the shorter end as well. This will help to boost the calorie burn during the workout session and since the intensity will be increased considerably, help you burn more calories after it's completed as well.

So let's get to your four week fat burning workout. Remember to add that cardio training in whenever it's convenient for you – just be sure to never do it before a weight lifting workout as we want you to be at your best for these sessions.

Week 1

Workout 1

Exercise

Reps

Sets

Rest

Squats

6

2

60 seconds

Bench Press

6

2

60 seconds

Rows

6

2

60 seconds

Lunges

8

2

60 seconds

Shoulder Press

8

2

45 seconds

Bicep Curls

10

2

45 seconds

Tricep Extensions

10

2

45 seconds

Hanging Leg Raises

10

2

30 seconds

 

Workout 2

Exercise

Reps

Sets

Rest

Leg Press

8

2

60 seconds

Incline Bench Press

8

2

60 seconds

Horizontal Row

8

2

60 seconds

Lat Pull-Down

8

2

60 seconds

Lateral Raises

10

2

45 seconds

Front Raises

10

2

45 seconds

Crunches on an Exercise Ball

10

2

30 seconds

 

Workout 3

Exercise

Reps

Sets

Rest

Step Ups

6

2

60 seconds

Bench Press

6

2

60 seconds

Shoulder Press

8

2

60 seconds

Split Squats

8

2

60 seconds

Rows

8

2

45 seconds

Bicep Curls

10

2

45 seconds

Tricep Extensions

10

2

30 seconds

The Plank Exercise

1 minute hold

2

30 seconds

 

Week 2

Workout 1

Exercise

Reps

Sets

Rest

Squats

6

3

60 seconds

Bench Press

6

3

60 seconds

Rows

6

3

60 seconds

Lunges

8

3

60 seconds

Shoulder Press

8

3

45 seconds

Bicep Curls

10

2

45 seconds

Tricep Extensions

10

2

45 seconds

Hanging Leg Raises

10

2

30 seconds

 

Workout 2

Exercise

Reps

Sets

Rest

Leg Press

8

3

60 seconds

Incline Bench Press

8

3

60 seconds

Horizontal Row

8

3

60 seconds

Lat Pull-Down

8

3

60 seconds

Lateral Raises

10

2

45 seconds

Front Raises

10

2

45 seconds

Crunches on an Exercise Ball

10

2

30 seconds

 

Workout 3

Exercise

Reps

Sets

Rest

Step Ups

6

3

60 seconds

Bench Press

6

3

60 seconds

Shoulder Press

8

3

60 seconds

Split Squats

8

3

60 seconds

Rows

8

3

45 seconds

Bicep Curls

10

2

45 seconds

Tricep Extensions

10

2

30 seconds

The Plank Exercise

1 minute hold

2

30 seconds

 

Week 3

Workout 1

Exercise

Reps

Sets

Rest

Squats supersetted with bench press

6

2

60 seconds

Rows supersetted with lunges

6

2

60 seconds

Shoulder Press supersetted with lateral raise

8

2

45 seconds

Bicep Curls supersetted with tricep extensions

10

2

45 seconds

Hanging Leg Raises

10

2

30 seconds

 

Workout 2

Exercise

Reps

Sets

Rest

Leg Press supersetted with incline bench press

8

2

60 seconds

Horizontal Row supersetted with lat pull-down

8

2

60 seconds

Lateral Raises supersetted with front raises

10

2

45 seconds

Crunches on an Exercise Ball

10

2

30 seconds

 

Workout 3

Exercise

Reps

Sets

Rest

Step Ups supersetted with Bench Press

6

2

60 seconds

Shoulder Press supersetted with Split Squats

8

2

60 seconds

Rows supersetted with Lunges

8

2

45 seconds

Bicep Curls supersetted with tricep extension

10

2

45 seconds

The Plank Exercise

1 minute hold

2

30 seconds

 

Week 4

Exercise

Reps

Sets

Rest

Squats supersetted with bench press

6

3

60 seconds

Rows supersetted with lunges

6

3

60 seconds

Shoulder Press supersetted with lateral raise

8

3

45 seconds

Bicep Curls supersetted with tricep extensions

10

2

45 seconds

Hanging Leg Raises

10

2

30 seconds

 

Workout 2

Exercise

Reps

Sets

Rest

Leg Press supersetted with incline bench press

8

3

60 seconds

Horizontal Row supersetted with lat pull-down

8

3

60 seconds

Lateral Raises supersetted with front raises

10

2

45 seconds

Crunches on an Exercise Ball

10

2

30 seconds

 

Workout 3

Exercise

Reps

Sets

Rest

Step Ups supersetted with Bench Press

6

3

60 seconds

Shoulder Press supersetted with Split Squats

8

3

60 seconds

Rows supersetted with Lunges

8

3

45 seconds

Bicep Curls supersetted with tricep extension

10

2

45 seconds

The Plank Exercise

1 minute hold

2

30 seconds

Comments   

 
#2 Administrator 2013-08-19 22:35
the best way to get rid of fat, do not eat it!
 
 
#1 best cover letters 2012-06-13 07:05
Weight loss occurs when an individual is in a state of negative thermodynamic flux, when the body is exerting more energy than it is consuming, it will use stored reserves from fat or muscle, gradually leading to weight loss. Thanks.
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