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When you are a beginner
just starting a new fat loss and exercise program, it can be very intimidating and
confusing.
For me anyway, it is so frustrating
when im trying to get done with my high intensity exercises and i cant because there is
someone taking up valuable gym space doing some half effort exercises or screwing
around with there ipod. As I have learned if you are able to concentrate on your ipod or
reading than your not concentrating enough on your workout.
Over crowded gyms are a pain, and
there getting worse every day. So I have put a new workout together for you to try, without
anyone getting in your way. The workout is based on one of my favorite's for fat loss,
Interval training. Interval training is one of the most effective ways to lose
fat, and is what The Truth About Six Pack Abs
Program is based
on.
The workout consists of 2 exercises
that you can perform at one spot in the gym . So,
you only require a little area in the gym without anyone getting in your
way.
First you need to warm-up, if you are
short on time you can decrease the about of reps but never skip a warm-up.
I recommend this as a warm-up guideline, you will
want to perform this as a 2-0-1 tempo.
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12 reps of step-ups
or squats |
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25 second of the
plank |
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10 reps of
push-ups |
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12 reps of the band
pull or rowing |
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Perform 2 sets of the warm-up exercises. |
Ok, here are the guidelines for interval training. Research has
shown that interval training is very effective for losing excess stomach fat.
I recommend using the stationary bicycle for
interval training because it allows for easy recovery and work transitions. If you
have any tight muscles after the interval training then stretch them, but only stretch the muscles that are tight.
Beginner
Interval Training:
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Warm-up for 5 minutes |
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Perform these interval's for 30 seconds at 70% of
your maximum. (fast) |
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Follow by 90 seconds of interval's at 30% of your
maximum. (slow) |
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Do this for 4-8 reps. and finish with 6-12 minute
cool down of moderate intensity exercise 50% of your maximum. |
Advanced
Interval Training:
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Warm-up for 10 minutes |
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Perform a interval by exercising 30 seconds at 90%
of your maximum. |
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Follow by (active rest) 60 seconds of interval's
at 30% of your maximum. |
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Do this for 4-8 reps, and finish with 6-12 minute
cool down of moderate intensity exercise 50% of your maximum. |
Exercise
A.
| 1A, |
Wide Squat-10
reps-set your feet 6 inches wider
than shoulder width.
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| 1B, |
Chin-Ups- 8
reps-if you are unable to do this, than
do reverse lat pull downs. Rest 1 minute then go back and do wide squats. Do this
interval exercise then go on to the next exercises. |
| 2A, |
Step-Ups-10 reps per leg- You need to use a step that is high enough to make your leg
bend 90 degrees at the knee. |
| 2B, |
Barbell rows-10
reps-keep back arched, rest 1 minute do
this interval exercise 3 times, then move on to the next exercise. |
| 3A, |
Side Plank-8 reps per
side-Flex or brace your abs for 10
seconds per rep. while keeping your body straight. |
| 3B, |
Balence Ball Jacknife-15
reps-rest 20 seconds, back to side plank,
do this 3 times. |
Exercise B.
| 1A |
Dumbell
Chest Press-10 reps-Set the incline on the bench 1 notch above
flat. |
| 1B |
Dumbell
Roman Dead lift-10 reps-Your back needs to be arched the entire
movement of this exercise. 1 minute rest then go back to 1A. |
| 2A |
Dumbell
Chest Press-10 reps-Lift the dumbbell's straight up on this exercise
and not together. |
| 2B |
Dumbell
Deltoid Raise-10 reps-Perform this exercise slowly so you don't use
momentum, keep your lower back ached, 1 minute rest, do this 3 times and move on to the
next exercise. |
| 3A |
Push-Ups
(elevated)-15 reps-Place your hands on a box or a step 4-5 inches
tall and lower your body as close to the ground as possible. |
| 3B |
Balence Ball
Rollout-20 reps-Don't allow your back to bend or arch in this exercise,
keep your body in a strait line at all times. |
To make sure you don't over eat during the holiday's or any big party check out,the
Holiday Fat Loss article.
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Mike Geary's-The Truth About Six Pack
Abs
