Losing weight is usually a priority for people of all ages, though most of us just do not the time to workout 7-8 hours a week. Well you'll be glad to hear you don’t have to, with this training template you’re going to need only 4 days a week to train, no more the 60-70 minutes at most. Two days a week you will be doing strength training to raise your metabolism and preserve lean mass (i.e. get "toned"). The other two days you will be performing intense cardio drills to melt fat and improve your fitness.
Let’s begin with weight training:
Weight session- perform two a week
5 min warm-up on cardio machine.
Circuit-1.
Lower body 1 (squats, deadlifts, pullthrough)
Upper body pull (pulldowns, rows)
Lower body 2 (lunges, stepups, split squats)
Upper body push (pushups, overhead press, dips)
Perform 10-20 reps per exercise, do 3-4 sets.
Core circuit- one ab movement, one oblique movement, one plank movement
do 2-3 sets of 20 reps for abs and obliques and one minute hold for plank.
rest 30 seconds.
For each of the two weight sessions use different exercises and follow each with a cool down.
If you can, alternate each exercise; Do lower body 1, rest 60 seconds, upper body pull, rest 60 seconds, lower body 2 rest 60 seconds, upper body push, rest 60 seconds then repeat starting with lower body 1.
When training this way your goal is to shave off time from your rest periods. (i.e. cut back 15-30 seconds during the second or third week) eventually you want do all the exercises back to back without resting until you have finished upper body push.
If you are unable to perform the exercises back to back then perform all sets for Lower body 1 then move on to the other exercises. This usually works best if you are training in the evening when the gym is crowded. What I want you to do is start by doing ten reps for each exercise and each week add reps until you get to twenty.
The other two days are going to be intense cardio using Intervals, which consists of short intense bursts followed by longer or equal length rest periods.
For both sessions warm up for five minutes then work as hard as you can for a minute and then rest for two minutes and repeat for five rounds followed by a five minute cool down.
One of the best pieces of cardio equipments to use for this is the Versaclimber, if your gym has one I strongly recommend using it as you can be certain you’ll be pushing maximum intensity each interval.
Other good options are the rower, stair master, and bike. Calisthenics such as mountain climbers, jumping jacks or jump rope will work as well.
With cardio you want to perform a different variation in each session. This will keep your body from adapting and promote fat burning.
Getting lean does not require you to live in the gym; all it requires is a commitment to go when you can and work with maximum effort to achieve the results you desire.
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Sample Workout
Here is provided and sample workout to follow for roughly five weeks. Perform the sessions as written, modify if necessary.
Weight Session 1: Grab one or two pairs of dumbbells, bring them over to a smith machine. Set the Smith Machine bar low enough that you can do a bodyweight row.
Dumbbell Squat- 15 reps
Rest 60 seconds
Bodyweight Row- 15 reps
Rest 60 seconds
Dumbbell Lunges- 15each side
Rest 60 seconds
Pushups- 15
Rest 60 seconds
Repeat three times for a total of four circuits
Abs circuit- Leg Raises, Bicycle Kicks, Planks
Repeat two times for 20 reps for the first two and one minute for the plank.
Notes: Every week cut 15 seconds of your rest times. Its important to stick as close as you can to the rest times.
Cardio Session 1: Choose from Jumping jacks, Mountain Climbers, or Jump Rope. This is great if your not able to make it to them gym or go outside.
Warm up 5 minutes: walk in place high knees
Work Interval: 60 seconds as fast and intense as you can
Rest interval: two minutes.
Repeat for five rounds total
Cool down 5 minutes: walk in place high knees.
Notes: If the session feel too easy the first time you do it, shave 15 seconds off your rest intervals and see how you feel.
Weight Session 2:
1.Bring two dumbbells to a Lat Pulldown Machine
A. Dumbbell dead lifts- 10 reps
Rest 60 seconds
B. Close grip pulldown-10 reps
Rest 60 seconds
Repeat for 3 sets each
2 .Bring two dumbbells to a workout bench.
A. Dumbbell Stepups- 10 reps each leg
Rest 60 seconds
B. Bench Dips- 10-15 reps
Repeat for three sets each
3. Ab circuit- sit-ups, side to side crunches, plank walkout
Repeat three times for 20 reps the first two and one minute the plank.
Notes: each week I would like you to add reps to each exercise. Make sure you can finish all the reps for the sets.
Cardio Session 2: Pick a cardio machine of your choice or even run or bike outside.
Warmup 5 minutes moderate pace
Work Interval: 60 seconds as intense as you can
Rest Interval: two minutes slow pace
Repeat for five rounds total
Cool Down 5 minutes slow pace
Notes: As with session one if this feel to easy at first then shave 15 seconds off of your rest intervals.
