Fast way to lose body fat and toning muscles


Fast way to lose body fat and toning muscles

Fast way to lose body fat and toning muscles


Training frequency

Every other day, the interval between individual training 36-48 hours to fully recover the body.

Duration of individual training

 Duration of individual training  with a warm-up, the main part of training, and stretching no more than 75 minutes.

Training intensity – 60-70% of maximum abilities

Number of repetitions in a series – 12 -15 (exception abdominal muscles15-20)

Number of series – 3-4 series per exercise for a particular muscle group

Organized form – a cellular form of work (a certain number of series is made at one workplace, and then we move on to the next exercise)

Number of exercises – 3-4 exercises for large muscle groups (legs, back), 2-3 exercises for other muscle groups

Duration of the break between series – 45-60 seconds

Duration of the break between exercises – 2-3 minutes

Activity during the break – active rest, which means stretching, stretching the group of muscles that are being trained, and walking between devices (do not sit on the device after the series). Stretching at the end of training is mandatory.

Program duration – is 2 months followed by aptitude testing and program updates.

Each series is performed until canceled, which means that after a given number of repetitions, none can be performed. The condition is that each exercise is performed in the correct form, due to the increase in weight, there must be no disruption of the technique. Respect the principle of “progressive load increase”. After a while, each muscle gets used to a certain load and stops reacting to it, so it is necessary to increase the load.

For example, if you are working on a leg extension of 15 repetitions with 10 kg, and after 2 weeks with the same load 18 repetitions can be done, the load must be increased by as much as necessary so that it is possible to return to the given 15 repetitions. The same principle is applied to all other exercises. The program is designed in such a way that the body is divided into two parts so that a different muscle group is done at each training. The only repetitive muscle in the group is the legs, but with different exercises so that it can act in isolation on each muscle.

After a month of training, the intensity of exercise can be increased by the possibilities by adding another work series to the planned program (in consultation with the trainer).

In the mentioned exercise program, aerobic training can be carried out on rest days, ie those days when weights are not done. The training is conducted for 20-40 minutes, of moderate intensity. The orientation value is a pulse of 120-140 beats/minute.

The pulse is measured in a time interval of 15 seconds, so the value obtained is multiplied by four. Training is performed on simulators in the fitness center (stepper, stationary bike, treadmill) or outdoors in the form of light running, cycling, swimming.

TRAINING “A” – legs, shoulders, triceps

Aerobic activity – mandatory warm-up for 7-10 minutes on a simulator to prepare the body for increased effort in the main part of training.

Toning

Hyperextension 3×15

Abs 3×15-20 (lifting the torso on a sloping bench or abdominal contractions)

TRAINING “B” – back, chest, partial legs, biceps

Aerobic activity – mandatory warm-up for 7-10 minutes on a simulator to prepare the body for increased effort in the main part of training.

  • Toning
  • Hyperextension 3×15
  • Abs 3×15-20 (lifting the torso on a sloping bench or abdominal contractions)
  • Exercise series repetition
  • Leg extension or squat against the wall (3x 30 sec) 3 15
  • Leg flexion or pulling on straight legs 3 15
  • Squat with bar (the alternative is press machine) 3-4 12-15
  • Pulling with a bar to the chin 3 12-15
  • Lateral lifting of dumbbells 3 12-15
  • Push-up above head 3 12-15
  • Triceps thrust on lat-devices or dips 3 12-15
  • Triceps push with a dumbbell behind the head (both arms) 3 12-15
  • Lifting on toes with load 3 15-20
  • Abdominal contractions (raised legs) 2 15-20
  • Pulling the knees to the chest 2 15-20
  • Exercise series repetition
  • Towing on a lat-machine behind the head or joints 3 12-15
  • Pulling with a dumbbell on a bench (one-handed) 3 10
  • Rowing in a forward bend with a bar 3 15
  • Push-ups on a flat bench or bench-press 3 12-15
  • Pech-deck or push-ups 3 6-10
  • Squat with stride 3 12-15
  • Abduction and adduction on a machine or a floor with a load 3 12-15
  • Biceps flexionwith a barbell (standing) 3 12-15
  • Biceps flexion dumbbells (sitting) 3 12-15
  • Pulling the knees to the chest 2 15-20
  • Alternating contractions opposite elbow-knee (lying down) 3 20.

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