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The 4 week training plan to lose fat and get fit



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With the help of trainer and nutritionist Kim Oddo ̵

1; who has some of the world's best personalities and bikini Competitors Collaborate – We'll show you how to get a good body back in just four weeks with this comprehensive crash course training program.

Paired with a Strategic Nutrition Plan Your body is sweating and your stomach growls (sometimes), but in 28 days you'll be surprised to see how far your character has come.

The four-week program is in two Week Chunks Here are the weekly splits:

Weeks 1-2

DAY 1: Upper Body Circuit, Abs

DAY 2: Lower Body Circuit

DAY 3: Cardio, Abs

DAY 4: Upper Body Circuit, Abs

[19459014DAY5: Lower Body Shift

DAY 6: Cardio, Abs

DAY 7: Pause

Important Points

  • Use light-weight and higher reps at the beginning of your workout to improve blood circulation and burn more calories while exercising.
  • With each round, you become heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after exercise.
    • The repeats for each move are separated by commas in the following exercises.
  • Focus on compound movements to maximize the workload in this short full-body routine.
  • To keep up your heart rate, perform five minutes of cardio between each cycle at 70-75% maximum heart rate (MHR).
  • Use a average pace such as 2-1-2 (two seconds to lower the weight by one second and two seconds to lift) to ensure that you perform each exercise correctly.
  • Perform 45-60 minutes of cardio on your cardio days, working with 75% of your MHR.

Weeks 3-4

DAY 1: Upper Body Circuit, Abs

DAY 2: Lower Body Plyometrics Circuit

DAY 3: Cardio, Abs

DAY 4: Circuit for upper-body plyometry, para.

DAY 5: Circuit for lower body

DAY 6: Cardio, Abs

DAY 7: Break [19659006] Important Points

  • Increase the weight for both your upper body and lower body circuits, and exercise with everyone Circuit heavier and fewer repetitions.
  • After Your Body Accelerates Faster High-Speed ​​Workouts Begin Plyometrics – Exercises that are fast, powerful movements that help muscles store energy for more explosive workouts.
  • Plyos give you a full cardio workout . You do not have to step on the treadmill unless you feel you are doing so.
  • To maintain your heart rate and calories burned while exercising, perform cardio through each cycle on the treadmill for 5 minutes between and with StepMill or elliptical trainer at 70-75% of your MHR.
  • Make sure you've warmed for at least five minutes on the treadmill, StepMill, or elliptical before you start training the first circuit. Perform 45-60 minutes cardio on a treadmill, StepMill, or elliptical on your cardiotages at 75% of your MHR.
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