Regular weight loss workouts are imperative if you want to lose fat. The trouble is, our modern lifestyle leaves little time to visit the gym. We are busier than ever with work, kids and social activities and this has affected the weight of the nation. Perhaps it is time to give up working out all together?
No chance – the truth is that exercise is far more efficient than most people realize, you don’t need to visit the gym for a couple of hours a day to see results! If you choose the correct exercises to incorporate your weight loss workouts you will lose fat in half the time, with half the effort.
Here I present you with a simple and quick fitness routine that will transform your body shape whilst you stay within the comfort of your own home.
Weight loss workouts need no longer be the time consuming hassle you are used to, lets change our life!
These exercises can be easily integrated into your weight loss workouts. They should be performed in sequence for a full circuit, they incorporate a system of supersets which means you perform two exercises in succession before rest. Complete the first exercise and then move immediately onto the next, once both exercises are completed you should rest for a short period before performing the next set.
Not only does this system save you time and increase your intensity, it also maximizes your fat loss – look to incorporate supersets into every one of your weight loss workouts.
1A. T-Squat – Standing with your feet slightly wider than shoulder-width apart extend your arms out to the side so you appear in a T shape. To work your upper back pull your elbows back and shoulders together. The movement begins at the hip joint – push your hips back as far as possible, as if you are going to sit down.
The squat should be as deep as possible but don’t let either your upper or lower back become rounded – keep your lower back in a neutral position and push with your butt, hamstrings and quads back to the start position.
3 Sets of 10 Reps
1B. Close Grip Pushup – Assume the pushup position but keep your hands shoulder-width apart whilst keeping your elbows tucked in close to your sides and keep them this way as you do the pushup, lowering yourself to within 2 inches or so of the floor and keep your abs braced throughout the exercise.
These kind of pushups are tough but can be made easier for beginners by simply placing your knees on the floor and extending from there, this can in fact be done with any form of pushup to help you tailor your weight loss workouts to your own individual fitness level.
3 Sets of 12 Reps
2A. Dumbbell Forward Lunge – Standing with your feet shoulder-width apart and with a dumbbell in each hand step forward with one leg, taking a larger than normal step. Keep the toe of your stationary leg on the ground and use it to stay balanced, this leg should also bend with the movement.
Lower your body until your stepping thigh is parallel to the floor whilst keeping your body upright and your lower back flat. Then return to the start position by pushing with your stepping leg. Complete all reps on one leg before moving onto the opposite. Keep your shoulders together and elbows back throughout the exercise to ensure you gain maximum benefit from your weight loss workouts.
3 Sets of 12 Reps (6 with each leg)
2B. Chair Tricep Dips – Sitting on a chair or bench place your hands next to your hips and lift yourself off of the seat bring your hips forward. Bend your elbows to about 90 degrees whilst lowering your hips towards the floor but keeping them close to the seat. Then at the bottom of your movement, push yourself back up without locking your elbows.
This exercise can be adapted to suit all fitness levels by lengthening the distance of your feet from your seat. Really focussing on your triceps during this exercise will optimize the movement, stay slow and controlled. Sometimes there is the temptation to use your shoulders to help you back up, resist this and your weight loss workouts will be more productive.
3 Sets of 15 Reps
3A. Bicycle Crunch – Begin by Lying on your back and bending your knees to a 90 degree angle with your hands resting behind your head. Lift your feet up off the floor and bring both knees towards your chest. Lift your right shoulder blade off the ground as you bring your right elbow to your left knee. Return to the start position and repeat the movement with the opposite side. Continue alternating sides in a cycling motion ala Rocky Balboa!
3 Sets of 20 Reps (10 each side)
3B. Dumbbell Row – Find a sturdy bench and kneel over it placing your left knee and left hand on it to support you. Place your right leg slightly back to the side. Holding the dumbbell in your right hand pull it up and towards your ribs. Keep your back flat at all times throughout the exercise and be sure that the only body part moving is your arm. Complete all sets on one side of your body before switching up.
3 Sets of 8 with each arm.
Well you can start by printing this page out and refer back to it during your weight loss workouts. If you can perform this kind of routine 3-4 times per week you will find that your muscle become far more toned and defined and you’ll see vast improvements in your physical appearance.
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