train2bfit

Burning fat has long been associated with long, slow cardio routines that are hard on the joints and very time consuming. I use to run on the treadmill 45 to 60 minutes a day on my quest for a fit body. Why not? That is what everyone else is doing. You go to the gym and see everyone doing cardio. You see the same people running their routes in the neighborhood day after day the same old routine with little to no results. So I asked myself, "what else do I need to do? I added ab circuits. Thats what they show us on T.V. All the ab machines and fat loss pills advertised showing us an attractive model, making you believe that you too can look like this if you purchase the machine, or take the new gimmick pill.

These are the lies that we are bombarded with. I was tired of running for hours everyweek and doing ab crunches and still no abs. I was "Skinny Fat". I started searching the internet for an answer to my fitness needs and discovered that the true "secret" to fat loss was no secret at all... It is strength training.

Resistance training with free weights or bodyweight. Every Guru on the internet said the same thing. The more weight you lift, the higher your metabolism, which equals more fat loss. And you do not need to join a gym to build muscle. There are several body weight routines you can do at home or on the road that can build muscle. Dumb bells or resistance bands work great. If you belong to a gym thats great because you'll have all the tools you'll need.( I'd stick to free weights as opposed to machines... You get a better workout)

I found that its not the amount of weight you lift but the intensity of the workout that matters. With progression comes strength and you'll be bumping it up. But if all you can do is 5 push ups or lift 10 pound dumb bells then start with that.

And sure lifting weights can make you bulky, but it takes a long time and you have to be lifting an insane amount of weight to get to that stage. Not to mention you have to totally change your eating habits.

Anyway... Here is the total body, strength training workout that will boost your metabolism, and show incredible strength gains. You can google any exercise to see how its done if you don't know. These can be done with barbell, dumbbell or bodyweight.

Week 1 and Week 2 ....3 sets of 10 reps.

Week 3 and Week 4 ....4 sets of 8 reps

Week 5 and Week 6 ....5 sets of 5 reps

Squats... Front Squat, Dumb Bell Squats Body weight, any variation.

Deadlifts... These also can be done with Dumb Bells or body weight. Do these slow. If you have never done them before start with body weight dead lifts.

Bench Press... Dumb Bell or Bar Bell. Incline, Flat or Decline.We'll use flat for this workout

Over Head Press... Military or Clean and Press for this workout. Dumb Bells or Bar Bells.

Bent Over Rows.... Dumb Bell or Bar Bell.

Pull Ups/ Chin Ups.

Dips.

These are classic total body workouts that can be done to burn fat and increase strength.

Thanks for reading.

Doug