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5 coaches share their favorite fat burning program to lose weight



The recipe for fat burning is pretty simple: heavy resistance, high intensity heart and a solid plan outside the gym (nutrition, rest, sleep … you know the exercise). There are endless training options for blending strength and heart to reduce fat loss and activate every muscle in your body. It can lose you what exactly to do.

I'm not asking myself anymore: These five full-body workouts will boost your metabolism and heart rate, burn fat and build muscle. Everyone comes from a top trainer. As far as nutrition is concerned, try our four-week fat burning plan.

  Sumo Goblet Squat
Goblet Squat Justin Steele

The Trainer: Ricardo Rose, instructor at EverybodyFights in New York City

Warmup

  • 10 to 15 minutes Preparation: Stretching, Mobility work, exercises to increase the heart rate (skipping rope, shadow boxing)
  • 1 mile or row 1,500 meters run

Directions : Perform all six movements as described. Pause between exercises 20 seconds and 1 minute between circuits. Make 4-6 rounds.

. 1 Broad push-ups: 10 reps wide, 10 reps increased
Start in push-up positions with hands wider than shoulder width. Do 10 wide pushups, then lift your feet up on a step or chair and position your hands apart with your shoulders. Do 10 more pushups. To make it easier, make 20 pushups off your knees. To make it more difficult, do 15 repetitions at each position.

. 2 Heavy kettlebell or dumbbell squats: 8 to 10 repetitions
These should be about 70-80% of your maximum value (as difficult as possible for 8-10 repetitions, so later reps are difficult). Hold the weight in both hands and keep your feet shoulder width apart. Lower yourself, take a short break at the end of the movement and then drive your heels to stand.

. 3 Double Crunches: 1 minute
Lie flat on your back, legs straight and arms stretched to your sides. Put your shoulders on the floor as you bend your knees to your chest and lift your feet off the floor. Keep your arms at your sides throughout the movement and then return to the starting position. To make it even more difficult, lift your hands over your head in the starting position and reach for your toes.

4. Burpees With Pullups: 10 reps
Find a setup where you can jump to a pullup bar. Start in a standing position and continue with a burpee. do a pushup; and explode your feet to your hands. From here, jump up to grab the pull-up bar and do a pull-up. Then return to the starting position and repeat the process. To change this, fill in 10 burpees and 10 pull-ups (if necessary with the help of a help band) separately.

. 5 Curl to Overhead Press: 15 reps
Hold dumbbells, stand upright, and make sure your elbows are in front of your ribs. Wrap the dumbbells at shoulder level and start with an overhead press. When squeezing from above, press your buttock muscles and hold the core in place to prevent arching in the lower back.

. 6 Kettlebell Swings: 1 minute
Start with shoulders apart with both hands on the horns of a kettlebell. Relax your shoulders from your ears and put the shoulder blades together. Do not drop the bell under your knees when hinging. Grasp back with your hips and push your buttock muscles from the bottom of the swing through your hips up to full extension.

  Prowler Push
AJ_Watt / Getty Images

The Trainer: Aqib Rashid, founder of GHOST, a technology-driven personal training center in Brooklyn

Phase 1: Fast Twitch Fibers + Anaerobic Training

In this part of the program, you should aim for heavy loads of moderate volume.

. 1 Barbell Deadlift with Cruciate Ligament (8 to 10 reps): Once you have mastered the hinge pattern of a deadlift, you can safely increase the load while progressing by inserting resistance bands. Using a lifting platform or a low-pinning rack, attach a resistance band from the base of the pegs at each end of your dumbbell – to teach the band and increase the resistance at the top of your movement. Choose weights that allow you to perform 8 to 10 repetitions per set for a total of 5 sets with a 90 second rest between sets.

Phase 2: Circuit Training

Perform a moderate-load, high-volume circuit in this part of the program. Perform a total of 4 shots with 60 seconds rest after each round.

. 1 Pullup Plus (8-10 reps): Hold the pole with an overhand grip on a slope, hands slightly wider than the shoulder. Without bending your arms, move the scapula towards your lower body (this should feel like you are trying to "bend" the bar). Your breast should be raised while the scapula is withdrawn. When you reach Full Retreat, pause for 2 seconds, then continue with standard pullup.

. 2 Zercher Carry (25-30 feet): Hold a medium-weight dumbbell close to your chest by flexing your arms 90 degrees and placing the bar between your biceps and forearm. Keep your eyes straight ahead, the core firm and back as you march.

. 3 Prowler Sprints (40-50 feet): Choose a challenging weight and put your arms up on the Prowler's grips. Keep your core in balance and move forward with each full length extension.

Phase 3: Improve Aerobic Capacity + Post-Exercise Oxygen [19659002] At this stage, the goal is to have bouts of increased effort subsequent active resting phase measured as a function of your maximum heart rate (MHR). If you have an accessible computer, a portable HR monitor at this stage is an excellent way to track the burden. Perform 8 to 10 intervals of the two movements in succession and build a maximum heart rate of 70 to 90 percent in increments of 3 to 5 percent with each sprint interval.

. 1 High Effort: Sprints with curved treadmill (self-propelled) (45-60 seconds, 70-90 percent maximum heart rate)

2. Active Rest: Hollow body plank or high plank (60 seconds, ~ 60 percent of maximum heart rate)

  Hexagon pole, deadbolt deadlift
Hexagon deadlift James Michelfelder

The trainer: Erick Wilson, a Barrys Bootcamp instructor based in New York City

Perform five sets of following steps. Do 12 repetitions for set 1; 10 repetitions for sentence 2; 8 repetitions for sentence 3; 6 repetitions for sentence 4; 4 reps for set 5. Increase weight over week by 5 pounds.

  • Heavy Breast Press
  • Heavy Squats
  • Heavy Deadlift
  • Heavy Shoulder Press

Complete 5 sets of the following HIIT exercises: [19659048] Alternating Dumbbells: 30 seconds

  • Kettlebell Swings: 30 seconds
  • Pull-ups: AMRAP
  • Push-ups: AMRAP
  • Dips: AMRAP
  • <img class = "size-full wp-image-296038" src = "https://www.mensjournal.com/wp- content / uploads / 2018/06 / CyclingClass.jpg "alt =" Spin Class [19659598] Jorg Badura 19659009] The Trainer: Mike Farr, a Reebok coach based in Sacramento, California, USA

    Repeat Run the following sequence twice a week for 5 laps Work up to 8 to 10 laps 3 to 4 times per week For weights, choose weights that are difficult but can be performed in perfect shape Increase the weights slowly from week to week if possible.

    Strength
    Deadlift : 5 sets of 3 repetitions
    Barbell series: 3 sets of 8 repetitions
    Romanian deadlifts: 3 sets of 12 repetitions [19659002] Conditioning
    Sled sprints (mountain sprint, attacking wheel, rotary wheel): 30 seconds with 1.5 minutes break.

      Skipping Rope
    Justin Steele

    The Trainer: JJ Rosenfelt, a NASM-certified personal trainer, group coach and treadmill at Equinox Chestnut Hill, Newton, Massachusetts, USA.

    Active Warmup
    Focus on limited training based on interval-based cardio targeting rotational muscles (legs and lower body on Monday, upper body on Tuesday, lower body Thursday.

    Lower Body Session
    Finish 3 Pauses of the following sequence without pause between moves: Pause 1 minute between sets.

    • Jump Rope: 50 reps
    • Box Jumps: 10 reps
    • Air Squats: 12 reps
    • Crab Reaches: 20 reps [19659011] Upper body session
      Complete 3 sets of the following sequence without pause between moves: Pause 1 minute between sets.

      • Pushups: 10 to 12 reps
      • Shoulder press: 10 to 12 reps
      • Medicine Ball Slams: 10 to 12 reps

      Lower Body Session

      Complete 3 sets of the following exercises, starting with 5 reps with maximum m weight; 6 repetitions, losing 10 percent weight; 8 repetitions fall by another 10 percent.

      • Squats
      • Leg presses
      • Lunges
      • Leg raises

      Upper body session
      Complete 3 sets of the following exercises, starting 5 reps with maximum weight. 6 repetitions that lose 10 percent weight; 8 repetitions fall again by 10 percent.

      • Biceps Curls
      • Triceps Dips
      • Shoulder Press
      • Chest Press

      Interval-Based Cardio
      Select five different cardio machines in the gym on each machine for two minutes with a break of 1 Minute between every effort. That's 15 minutes. Build four laps (one hour).


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