Stiff-Leg Deadlift: Hold a pair of dumbbells in front of your thighs, palms facing your body. Slightly bend your knees and hinge at your hips, lowering your torso until it's almost parallel to the floor. As you lower the weight, keep the dumbbells close to your body and push your hips back. Pause, and then raise your torso back to the start for one rep. Dumbbell Squat: Stand with your feet hip- to shoulder-width apart, holding a pair of dumbbells at your sides.
Bend your knees and hinge at the hips to lower your glutes until they're parallel to the floor. Pause, and then push yourself back up to the start for one rep. Dumbbell Sit-Ups: Lie on your back with your knees bent and feet flat on the floor. Hook your feet under a sturdy object ex.
Hold a dumbbell in front of your chest and bend at the hips to lift your back off the floor. Sit all the way up, and then lower back down for one rep. Avoid rounding your back or neck during this exercise. CPT, CN. SJ McShane is a writer, nutritionist, and personal trainer. She got into this field after losing 30 lbs.
Lift weights to lose weight? It can definitely be part of the plan. Video of the Day. Planking is a great way to gently warm up your core muscles. If you're serious about getting in shape, recruit a personal trainer to help you reach your weight-loss goal.
Full-Body Workout for Weight Loss. The reason that this is such a benefit to someone trying to lose weight is the fact that muscle tissue burns more calories than fat.
It's also important to know that muscle tissue is more dense than fat. This means that 1 pound of muscle will take up less space than 1 pound of fat in your body. Over the years, I've noticed that my clients who lose body fat during a strength training program don't see their weight on the scale change as much as their physical appearance has changed.
They've dropped pant sizes and even look the way they wanted to when they set their goals, but the number on the scale is higher than they expected.
Don't panic! When you decrease your body fat percentage and increase muscle mass in a strength training program, it's normal not to see the number on the scale drop dramatically. Phase 1: Stabilization Endurance Training commonly uses circuits. In a circuit you go from one exercise to the next with little to no rest. Working in circuits during this phase will keep the heart rate elevated to increase the caloric burn during sessions. A superset is a group of two exercises performed back-to-back with little to no rest between sets.
These phases of training are intended to help you build stability and strength as you work toward your weight loss goals. Compound exercises are ideal when it comes to choosing exercises that will help aid weight loss. A compound exercise will involve the movement of multiple joints at once, which means that multiple muscles or muscle groups are involved in the movement.
Including a push, pull, hinge, squat, lunge, and rotational movement in each workout will keep your training program efficient and well-balanced. Here are some Phase 1 and Phase 2 examples of these movements:. The Move: Start in a high-plank position with your hands underneath your shoulders and feet hip-width apart.
Your body should be in a straight line from your head to your toes, and it should stay that way during the entire movement. Keep your abs and glutes tight as you bend the elbows to lower your chest toward the ground.
Exhale as you press up to the starting position. The Tempo: Go slow on the way down about 4 seconds , stop at the bottom, and hold for 2 seconds, press up in 1 second. Progressions: Start by doing push-ups on an elevated surface like a wall, countertop, or bench. The lower you go, the more challenging this move will be! See also: How to do a Pushup with Proper Form. The Move: Face the anchor and hold the straps with your palms facing in toward one another. Start with your arms straight, with tension in the rope, and walk your feet forward until you're standing at an angle leaning back.
Your body should be in a straight line. Pull your body up toward the anchor while keeping your elbows close to your body. Row until your wrists are next to your rib cage and squeeze your shoulder blades together at the top.
Slowly return to the starting position. The Tempo: One second to row up, squeeze and hold for 2 seconds at the top, 4 seconds to lower back to starting position. Progressions: Walk your feet forward toward the anchor to make this move harder. Gone are the days of steady-state cardio performed for hours and hours on end.
This is the age of fat-incinerating strength circuits. Workout 1 A1. Dumbbell bench press — 3 x reps, 90 seconds rest B1. Leg press — 3 x reps, 90 seconds rest C1. Pulldown — 3 x reps, 90 seconds rest D1. Lying leg curl — 3 x reps, 90 seconds rest E1. Seated cable row — 3 x reps, 90 seconds rest F1. Barbell squat — 3 x reps, 90 seconds rest B1. Dumbbell bent over row — 3 x reps, 90 seconds rest C1. Barbell overhead press — 3 x reps, 90 seconds rest D1.
Dumbbell lunges — 3 x reps each side , 90 seconds rest E1. Dumbbell fly — 3 x reps, 90 seconds rest F1. Dumbbell renegade row — 3 x reps each side B1. Box squats — 3 x reps C1. Dumbbell lateral raise — 3 x reps D1. Ab curl — 3 x reps E1. Dumbbell overhead triceps extension — 3 x reps each side F1. Box jumps below knee height — 3 x reps B1.
Chest press — 3 x reps C1. Low pulley row neutral grip — 3 x reps D1. Dumbbell reverse lunge — 3 x reps each side E1. Plank — 3 x seconds F1. Cardio HIIT workout: Bike — 5 x 60 second sprints with 90 seconds active recovery Week 3 This third week sees some big changes to your workout schedule as you ignite the fat burning furnace with continuous circuits.
Repeat the same workout for all three sessions this week. Once your time is up, rest for 5 minutes and then perform circuit 2 in the same way.
0コメント