Two Great Workout Routines For Guaranteed Weight Loss
Have you spent months on the Stairmaster or treadmill and just do not feel like you are getting anywhere
? Or, perhaps you keep thinking that you could be getting there faster. Maybe you have done countless sit ups and crunches and just do not feel like you are getting the results you want. Well, I am going to help you understand why those things are not the best ways to go about losing weight and I will also give you two great workout routines so that you can achieve your goals.
The first thing we need to understand is exactly what we are dealing with. This is the reason most people fail to achieve the results they want, because they just do not understand what they are doing. To burn a single pound of fat you must expend 3,500 calories of energy. This is a considerable amount of effort when you consider that you can run a few miles and only burn a few hundred calories. In an average day the average person only burns about 2,000 calories.
So now we see why doing cardio exercises is taking so long. As far as doing sit ups or crunches, these are even more futile. They do not burn enough calories to make a difference.
To really make the gains, or losses that is, you are looking for you need to start doing multi joint weight lifting exercises. Why? I will tell you.
By building muscle you will be burning fat. Muscle weighs more as so the body must work harder. The more muscle you have the higher your metabolism. These exercises also cause you to exert so much effort that you will go into a metabolic shock and be burning calories at a higher rate for days after the workout.
If you workout at a gym a great weekly routine would be as follows.
Day 1: dead lift, bent over rows, chin ups
Day 2: Bench press, squats, dumb bell snatches and clean and jerk
Day 3: Romanian dead lift, pull ups, renegade rows, single armed bar bell curls
Day 4: Dips, military presses, lunges, dumb bell swings
If you do not belong to a gym or just want to work out at home I would suggest buying a kettlebell (KB). This is a Russian weight lifting device that looks like a cannonball with a handle. Women usually start with a 15 pounder and men with a 35 pounder. Because of its design it is ideal for swinging which brings an added cardiovascular element to weight lifting.
A great weekly home workout routine would be as follows.
Day 1: Dips, KB clean and jerks, KB snatch, KB military press
Day 2: KB halos (rotate the KB around your head in one direction and then another), KB figure 8s (pass the KB from one hand to another between your legs), Renegade rows, KB squats, KB straight legged dead lift
Day 3: Dips, KB clean and jerks, KB snatch, KB military press
Day 4: KB halos, KB figure 8s, Renegade rows, KB squats, KB straight legged dead lift
by: John Kidder
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