Thursday, November 10, 2011

3 steps to lose more fat!

1) Do total body workouts 3x a week

Total body workouts simply burn more calories than doing body part splits. You burn more calories since you are working more muscle mass in each session that just doing say upper body in one workout. A total body workout should include upper body, lower body, knee dominant ( squats ) and hip dominant ( deadlift ) exercises. You get plenty of core work from these compound movements so you don't have to do too much extra core work. Some sample groupings to organize your workouts are below.

example 1-

A1) Row ( pull )
A2) Pushup ( push )
A3) Squat ( knee dominant )

B1) Pullup ( pull )
B2) Shoulder press ( press )
B3) Deadlift ( hip dominant )

or example 2

A1) Row ( pull )
A2) Lunge ( knee dominant )

B1) Pushup ( press )
B2) Glute bridge ( hip dominant )

2) Focus on veggies, protein and water

Make it simple by eating 5-6 times a day and consume veggies and protein at each meal. In terms of protein eat a portion about the size of a deck of cards. Veggies aim for the green variety since they are low in carbs and full of nutrients. Protein snack ideas are below.

Jerky-buffalo or turkey best
Cheese sticks
Cottage cheese
Protein shake
Hard boiled eggs

3) Get your workout going ASAP

Need a lift to your current workout? Maybe you start off on a slow foot? A simple answer to these issues is to start your workout with 5 minutes of jump rope. Not only will you get a great quick warmup but you will burn some extra calories before you even get going. Add 30 seconds or so to each workout. As you get better build up the time until you could do 10 minutes continuous before your workout. If you don't like jumping rope then do burpees ( hate that name ) and do as many as you can for 2 minutes.

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