A good exercise routine to lose weight provides several health benefits, better body composition, increased strength, improved overall fitness, better sleep and reduced inflammatory markers.
Paragraph diet is usually quite easy to do; just prioritize good fats, proteins and quality carbohydrates, the same foods that have been selected in a natural way to attract our taste buds.
Some people have more trouble in the section on exercise to lose weight
If so, some people have more difficulty following an exercise program to help you achieve weight loss.
At first glance, this should not be a big problem.
Following conventional blow is to do cardio sessions length and no more than half hour of gym workouts, right?
Surely if you're one of those people who have followed the trend set by the gym, an hour of combined slot machines with an hour of cardio i've seen no get the body you wanted, that body that combines strength and definition, all with a good health.
So what exercises to do, how to do, how often?
Weight loss exercise - WHAT NEVER COUNT YOUR GYM
I will answer all your questions for you to discover at last an exercise plan that allows you to achieve your fitness goals, combined good health, we will continue to do the guidelines set by the evolutionary plan.
This "plan" training with some staples (squats, sprints, a lot of low-level aerobic activity), but usually the present training program gives you a framework for those looking to combine a wide variety of movements , routines and exercises to keep everything fresh.
TRAINING PLAN DETAIL.
The training plan for the week is as follows:
Monday: Sprint.
Tuesday: Training heavy things.
Wednesday: Slow movement, have fun or rest
Thursday: Rest.
Friday: Slow movement, have fun or rest
Saturday: Training heavy things.
Sunday: slow movement fun or rest.
SPRINT
The name of the exercise is self-explanatory: run very, very fast in short distances.
Unless we have had an injury, we are all made to do sprints, so it is a staple of the evolutionary movement.
In this exercise work both anaerobic and aerobic capacity, also the secretion of growth hormone, fat is mobilized, and the development of maximum power is favored.
In short, if you want to build muscle mass and burn body fat, the sprints are a great way to get. One day a week is enough.
Compare the bodies of a sprinter and a marathon runner Which would you like to be like?
slimming exercises
But not all are equal sprints What advise?
Personally I love sprints on the beach (help cushion the impact and increase the resistance) or maybe some sprints uphill (on a hill), when I had my knee problem, this type of sprints helped to reduce the impact on the joint.
You can also sprints uphill with a bicycle, or sprints in a pool.
I personally think that the sprints should be maximum effort at all times, so I do not usually do sprints sprints in my day that I feel less energetic.
20 second sprints with 10 seconds rest are not suitable for most people to maintain maximum effort.
If you can maintain maximum speed for 20 seconds with 8 reps, 10 seconds rest between each, perfect, but you can start with major breaks, such as a sprint of 20 seconds with 1 minute break.
Take the time you need to recharge between sprints, you can do it on grass, sand or asphalt as a last resort.
Personally I love doing sprints barefoot on the beach, if you can do it is fantastic.
As you see this training session also has the benefit of being fast, in 10 minutes you will have made the.
LIFT HEAVY THINGS
squats
To achieve our goal of having a body lean and defined strength training is perfect.
I recommend you do two to three workouts a week, ever again. This training is very intense so it is very important that the body plenty of rest between workouts.
Exercises always composed, ie, where many muscles work each year, exercises like the squat, the press (banking and military), barbell power clean dominated, plates. Hard work and honest.
Later you can add other exercises this training to begin with we will focus on these major exercises.
If you are a beginner strength training you have two workouts a week with bar.
STRENGTH TRAINING PLAN
TUESDAY
Squats 3 x 5
Bench Press 3 x 5
Dips in parallel. 2 to failure
SATURDAY
Dead Weight 2 x 5
Shoulder Press 3 x 5
3 Until dominated ruling
These are only suggestions. Do not hesitate to make changes and try different exercises (but at least do squats).
I explain for example the sets and reps for squats, would be 3 x 5, ie, 3 sets with 5 repetitions each. Dips and dominated in I put 2 or 3 to failure, ie, 2 or 3 repetitions to you to hold it.
For those who do not feel safe with the bar or can not have a can do dumbbell training, it would be something like this:
TUESDAY
Squats in the air
Lunges.
pushups
You dominated.
SATURDAY
Squats in the air
lunges
pushups
You dominated
For best results I suggest training with bar, rather than weight.
HIIT
Day interval training high intensity is exhausting. It is a workout for people who are willing to give everything to achieve their goals, luckily it's only once a week.
routine exercise to lose weight
The key here is metabolic conditioning, you can do exercises compounds made as quickly as possible and with little rest to build muscle and anaerobic endurance.
In the coming weeks I will update this article with new workout routines that allow you to achieve your goals, a free body fat and defined.
REST / FUN / SLOW MOVEMENT
We've got three very important points, rest, fun and slow movement. We have made this type of activity on Wednesdays, Fridays and Sundays (see training plan from the top).
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It is important to listen to the signals your body sends you, trust yourself to make the right decision.
If you're tired of training a week, take it easy. It is key that the muscle fibers have time to repair itself.
If you have little energy you can take a walk or just move slowly. Enjoy nature without turning it into a workout.
If you have left a lot of energy, you can carry a heavy backpack, walking in the mountains and do some dominated in some strong branch (safety first).
You can also use these days to play with your kids, the dog, with friends or with strangers they organize some fun activity, I personally love the paddle and organized games with the neighbors.
If your idea of ??a fun time is to exercise more, no problem, you can do some strength training or some aerobic workout. While you're enjoying what you do, you're officially playing and having fun.
3 night break could be many, but if you notice that you need any problems. Strength training and days of Sprint and HIIT can be very intense and leave you exhausted, so if you feel you need, rest.
It's up to you.
Well, I think this is a good start.
This simple plan gives you details to get pick the right direction that allows you to achieve your goals, it also provides flexibility to suit different fitness levels.
You can make changes or polishing details, but overall this is a solid foundation for anyone interested in a primitive training.
This plan is the guide to build strength, burn fat and strengthen your health.
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