A truly effective fat loss program incorporates a variety of
exercises and activities along with a healthy lifestyle that includes sound
nutritional principles. The best fat
loss workout program is composed of resistance exercises and activities that
elevate the heart rate and increase the body’s metabolism to facilitate fast
fat loss.
Structure Your Weight Loss Exercise Program
The most effective way to structure a weight loss workout program is to target different muscle groups and activities in separate
workouts.
This allows exercise intensity
levels to remain high as each workout session focuses on only a few exercises
per body part rather than workouts that require working the entire body. Additionally, by targeting each muscle group
less frequently, the risk of over training is drastically reduced.
A fat loss workout for men does not have to differ from a fat loss workout for women. The exercises that are performed as part of a fat loss workout program will benefit men and women alike.
Exercising muscle
groups together within a workout allows the exerciser to perform activities
that target several muscle groups at once, making the program more efficient.
Warm Up
Each fat loss workout should start off with a brief period
of cardiovascular exercise to warm up the muscles and get the blood pumping. Walking on a treadmill for approximately five
minutes is sufficient. After adequately
warming up, the primary exercises of the day are performed.
Most often this will include resistance
exercises that require the use of dumbbells, barbells and exercise benches and
a Swiss ball.
Resistance Exercise
Exercises that target the chest and triceps muscles should
be incorporated into one workout that is performed after a low intensity warm
up.
Chest and triceps movements that
should be included in a weight loss workout program are pushups and chest
presses using dumbbells and a Swiss ball.
Compound exercises such as bench presses target the muscles of the
chest, shoulders and triceps.
Activities that involve exercising the legs that are
incorporated into a fast fat loss routine include squats, walking lunges and
calf raises.
Squats and lunges are compound movements that
stress the quadriceps, hamstrings, hips and abdominal muscles.
The back, shoulders and biceps should not be neglected in a
body fat loss workout program. Exercises
that should be performed to target the muscle groups include shoulder raises,
bicep curls and lat pull downs.
Exercises that target the muscles of the upper back also work shoulder
and biceps muscles.
Plyometrics exercises also play an important role in an
effective fat loss workout plan.
Movements such as jumping jacks, jump squats and various Swiss ball
exercises using only body weight should be included. This workout provides variation and can
improve flexibility and minimize boredom.
Cardiovascular Exercise
Cardiovascular exercise that is performed at the end of the workout enhances fat burning benefits. An example of a cardiovascular activity that elevates the heart rate and aids in fat loss is using an elliptical trainer.
It must be remembered that quick fat loss results from a
disciplined approach to healthy fat loss by incorporating sound nutritional
principles into the total fat loss program.
The best fat loss diet is generally low in total calories and includes
minimal amounts of sugars, saturated fats and processed foods. By implementing the exercise principles
described above and carefully selecting healthy foods to be included in the
diet, fast fat loss can be achieved.
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