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Diet and workout plan to lose weight. Week 1 3 cardio sessions. Target reps for general fitness or weight loss would be around 10 to 15 per set. Flat barbell bench press 4 sets of 68 reps back.
Before we start looking at the gym workout in detail we need to look at the most important factor in fat loss calories. Dips 3 sets of 810 reps back. Fat loss and energy balance.
In order to transform your body shred your love handles and melt down your abdominal fat you need to start targeting your fat cells. Seated dumbbell press 3 sets of 810 reps chesttriceps. To lose weight you must make sure your heart rate is in the fat burning zone.
During the first 6 weeks take at least one day of rest between cardio workouts. A healthy blend of cardio strength training and high intensity interval training hiit is best. Warmup b catcow pose 10 each glute bridge 10 reps lateral lunge 10 reps each side backward lunge 10 reps each side knee hug 10 reps each side butt kicks 10 reps each side.
The intensity part is what is going to help you lose weight. 5 8 and 5 minutes. If you can complete 15 reps and your rpe is less than eight out of ten increase the weight.
But in order to lose weight build muscle increase muscular strength and improve your cardio fitness youre going to have to start putting some effort into your weight loss goals. So to lose fat as much as possible your program will consist of 3 full body workouts per week alternating between workout a and workout b with 2 days of. High intensity workouts elevate your heart rate.
The makeup of a basic weight loss workout plan for men for your body to burn fat and gain muscle youll need to be working out in a few different ways. Pullups or lat pulldowns 3 sets of 810 reps tricepschest. If the rpe is ten out.
This beginners gym workout plan for weight loss will focus on lifting heavy weights and doing intensity low rep sets. In principle you dont need a beginner gym workout plan to lose weight. Bent over barbell rows 3 sets of 68 reps shoulders.
Db goblet squats 310 b2. As long as you control your diet and achieve a calorie deficit youll lose fat. The problem is though that your progress will be much slower.
After week 6 it is recommended that you perform cardio using a 2 days on 1 2 days off pattern.
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