Title : Weight Loss Program: training plan day to day
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Weight Loss Program: training plan day to day
to transform your body, get in shape, be healthy and feel good about what you have to do exercise. Like the air you breathe, your body needs exercise. And you need to exercise in a way that is reached so great that scientists are beginning to unravel some of the incredible effects exercise has on our bodies. Did you know that exercise can reprogram your DNA? And while you may think that by not exercising is not doing any damage, lack of exercise itself can alter their DNA - but unfavorably
Leaving aside all the complicated scientific reasons, exercise, exercise offers benefits that can not diet. The exercise allows you to increase your metabolism and turn your body into a furnace blast fat. Exercise builds muscle in places you want, improves body shape and gives a firm and toned body. Dieting, moreover, do not promise a firm body - diet you can lose weight and still be quicksand! And of course, in conjunction with diet, exercise accelerates the whole process of weight loss, and you do not want?
This training plan is between 4 and 12 weeks, depending on the amount of weight you want to lose. Follow this plan training and practice healthy eating and portion control, which means eating the right foods in the right amounts at the right time, and you will be able to burn at least one or two pounds of body fat each week. But remember, it is also going to perform resistance training to build muscle in all the right places, so you'll want to track your progress with body measurements and, if possible, percentage of body fat.
training plan Weight loss: CARDIO
This workout plan to lose weight is both cardiovascular exercise and resistance training. The name of the game is bombing fat, which means burn as many calories as possible. Cardiovascular exercise burns calories, as such, this workout plan to lose weight is centered around cardio. And the bombing really fat, which will make two types of cardio, cardio-steate constant and interval training.
The steady state cardio (referred to as "cardio" in the plan weight loss below) means that it will be the year (for example, power walking, jogging, running , cycling) or less at the same level of intensity for the duration of the training session. cardio exercises steady state tend to be longer. Cardiovascular interval training (TI) and high intensity training interval (Interview), by contrast, are a shorter workout, but alternate between the highest levels of intervals intensity and recovery. Interval training is a proven technique to massively boost metabolism and torch body fat. Interview (short bursts of overhand exercise, such as sprinting) is a more intense form of interval training, so beginners should start with training at regular intervals.
You can make any kind of cardiovascular exercise, just make sure it is something you like - or if you have no particular preference only stay away from the active ingredients you know that not enjoy. Cardio is an integral part of this training plan weight loss and it is important that you like what you are doing in order to stick with it, not only for the duration of this program, but also later. You can do your cardio exercises outdoors or inside of cardiovascular machines. If you carry a lot of weight, it is best to start with low impact exercises such as walking, swimming or using the elliptical machine. If you have access to an elliptical / training equipment machine, give it a try. I love this piece of cardio equipment, as it allows you to burn as many calories as jogging / running, but is low impact. The exercise on the elliptical also "feels" much easier than jogging / running, allowing you to exercise longer and burn more calories.
This training plan has a lot of variety and is becoming increasingly difficult. Why? Not only to make stronger and more fit, but to ensure you maintain weight loss. When a workout is done over and over again, eventually it becomes easier, which means that your body does not have to work so hard and therefore burn fewer calories. So your motto is always better. Every week you want to be better than the previous week.
weight loss workout plan: resistance exercises
The other part of this plan is resistance exercise. This is important because it is the part that focuses on building muscle. During weight loss, not all the lost weight is fat, some of it is muscle. Resistance training will ensure that prevent muscle loss that normally occurs and actually help build muscle. You'll do 3 sessions of resistance training per week:
- Core (abs and back)
- upper body (arms and shoulders)
- training whole body
as more advanced, these workouts will be followed by a session of short cardio for maximum fat burning.
In terms of equipment, just the basic necessities: a stability ball, a resistance band, and two pairs of weights. A pair of light dumbbells (5-10lbs) and a pair of heavier (10-20 pounds). Each workout takes only about 30 minutes.
FITNESS Level: Beginner to advanced training plans
There is a plan for beginners and for more advanced practitioners. If you have not exercised for a long time start with the workout plan to lose weight beginner. If you've been exercising regularly for the past months several times a week and I been increasing their fitness levels, test loss program most advanced weight.
If in doubt, start at a lower level. You can always jump if you feel it is too easy or switch to a tougher plan. The good news is that all plans to burn calories and all plans require commitment. While giving the best in each workout (and control your calorie intake!), It's going to move, calories burned, will drop the pounds and become stronger.
Remember
- Consult your medical before starting a new exercise program, especially if you have a medical condition.
- Do not forget to warm-up for 5 to 10 minutes before your workout and cooling. Stretching after your workout.
See the following page on the how to follow this training plan and the plans advanced training .
These are the routines:
Note: IT = interval training, Interview = high intensity training interval
training plan: initial
PROGRESS AND PATIENCE: PUSH, but not SHOVE
the objective of this plan is to lose weight, get fit and improve health. After all, weight loss, without health matters little. In fact, almost everything without health, matter little. So the goal is not only to lose weight but to do so healthily. That means you have to listen to your body. While you need to give every workout your best, you also need to make sure you do not overdo it. The aim of this plan is that it gives you time to improve. Each week weight loss workouts get harder, which means you get a better fit and are burning more calories. With each workout your body becomes stronger - the heart, lungs, joints, muscles, tendons and bones become stronger. But it is a gradual process, and you have to give your body time. Maybe you want to reach your goal in 4 weeks, but your body needs 6. What you want and what your body will do are not necessarily the same. So push, but do not push.
This training plan is only a guide. If you feel it is too easy, by all means skip forward, or try a more advanced level. If you are struggling to keep up, just repeat training last week a week, take an extra day off or lower the intensity at which you are exercising - the options are endless. Some weeks may seem too easy, while other weeks just seem stuck. Do not despair. Just I know that although it seems that nothing happens, there are a lot of improvements taking place in your body you can not see. Not all improvements are visible. So be patient and stick with it. Going slow is better than not going at all!
This workout plan to lose weight is 12 weeks, but depending on the amount of weight you want to lose, you may want a shorter plan. No problem! Only continues for the time it takes to reach your goal weight loss. But remember, no matter how long you decide to follow the exercise program once you have reached your goal, you should still continue to exercise regularly in order to maintain your new body weight to maintain a good level of fitness and improve health .
How hard should you exercise?
- The best way to control exercise intensity (how hard you are exercising) is the use of a heart rate monitor. If you are intermediate or advanced target for a heart rate of about 70 to 80% of the maximum (see heart rate calculator). Read more about heart rate and exercise areas of the heart rate. If you are a beginner, do not worry too much about heart rate. The exercise in rhythm and intensity a little harder than comfortable (RPE see below). As you improve your fitness levels will be able to exercise at higher intensities and longer.
- Another method of controlling the force with which you exercise using the classification or scale of perceived exertion (RPE). The Scale RPE is a subjective measure of Exercise intensity levels and uses a scale of 1 - 10. If you are a beginner to exercise objective around level 5 or 6 RPE, and if you are more fit RPE 7/8.
- By doing your workouts, your fitness levels improve continuously. This means keeping workouts a challenge, it is necessary to continually increase the difficulty of your workouts. The exception to this is during the first two weeks and during weeks when your cardio workouts become longer (for example, from 30 minutes a week at 40 minutes next week). You can increase the difficulty of walking / running faster or on a steep slope. If you are using a computer in the gym you can increase the level of resistance or inclination to its exercise.
training plan: ADVANCED
Source: www.superskinnyme.com
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