Lets face itgetting in shape is hard! It does not happen overnight and most people quit before they can really see results. So, I have pulled together a three week fat blaster workout program to get you maximum results in a minimum amount of time! Below is my Three Week Fat Blaster Exercise program. Please couple this with my Three Week Fat-Blaster Diet program also posted on www.examiner.com to get in shape in no time! And remember always consult a medical doctor before starting this, or any, exercise program!
Heres the program for Week 1 (weeks 2 and 3 will be posted in the following weeks):
WEEK 1:
Monday
(Arms/Abs)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Seated Lat Pulldowns, Bench Press (on stability ball), Seated Row, Bicycle Crunch (1-2 mins), Plank (1 min)
Cardio: On a treadmill; Walk briskly for 1 minute, sprint for 45 secs. Repeat sequence until you hit 20 minutes. Walk briskly (same pace) for 20 minutes (you may also do this on a track but a treadmill is easier to keep your pace and, let's face, this wind here in Colorado Springs is getting pretty crazy)!
Tuesday
(Biceps/Triceps)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Dumbbell Curls, Dumbbell Tricep Extension, Dumbbell Hammer Curls, Tricep Rope Extension, Pull-ups
Cardio: On a treadmill; Walk briskly for 1 minute, sprint for 45 secs. Repeat sequence until you hit 20 minutes. Hop on the elliptical at a moderately challenging pace (hold this pace) for 20 minutes
Wednesday
Rest: Walk 3 miles
Thursday
(Arms/Abs)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Seated Lat Pulldowns, Bench Press (on stability ball), Seated Row, Bicycle Crunch (1-2 mins), Plank (1 min)
Cardio: On a treadmill; Walk briskly for 1 minute, Sprint for 45 secs. Repeat sequence until you hit 20 minutes. Walk briskly (same pace) for 20 minutes
Friday
(Biceps/Triceps)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Dumbbell Curls, Dumbbell Tricep Extension, Dumbbell Hammer Curls, Tricep Rope Extension, Pull-ups
Cardio: On a treadmill; Walk briskly for 1 minute, Sprint for 45 secs. Repeat sequence until you hit 20 minutes. A fat reduction review can help you build a clear describe of what you demand to focus on to achieve your fat loss target if you're a beginner; or serve as a reminder for these who are at an intermediate or more boost phase of their weight-loss program. Following are seven steps that can serve as suggestions for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss courses have fooled people into considering that it is the same, but most diets and weight loss programs only work by resulting in a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Hop on the elliptical at a moderately challenging pace (hold this pace) for 20 minutes
Saturday
Rest: Walk 3 miles
Sunday
Do an intense yoga class (I recommend Fat Burn Yoga online at www.physiic.com, walk 3 miles
Enjoy!
Fine more fitness and nutrition information at www.3117training.com
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