When it comes to plan their strength training for fat loss, they get discouraged simply because they get small to no outcomes and end up giving up. In most case, people will say that they don't have any time to go in the fitness center, stop becoming lazy...this workout that I'm gonna show you is one of the best strength training for fat loss,the training session will last no greater than 30-45 minutes and you will only need to go at the gym three to four times a week to achieve incredible outcomes. Why choosing compound workouts over isolation in your strength training for fat loss
To be able to get the best results, you'll need to choose compound workouts which are the ones that use a number of muscle groups simultaneously, the more muscle groups you use to lift a weight, the more calories you burn that's why we say that they're the best fat burning exercises. What you'll need to implement in your workout routine are workouts like squat or walking lounge, deadlift, dumbbell bench press, dumbbell/barbell rows,chin up,and so on... It is fairly a lot all free weights as you are able to see, the primary workouts used in strength training for fat loss will probably be compound movements but we'll also use isolation exercises which use only 1 muscle group. It might not be the best but isolation exercises may be used for injuries rehabilitation, lagging physique parts and in superset with compound workouts.
There's 3 efficient methods that I use for fat loss;
Method 1 (most easy): Going 3-4time per week towards the fitness center, performing low repetitions (about eight), taking 30 seconds to 1 minute rest between sets
Method two (HIIT cardio added): Going 3-4time a week to the fitness center, doing low repetitions (about eight), taking 30 seconds to 1 minute rest between sets, getting 2-3 days of cardio on your rest days(do hiit cardio,30sec running/30sec jogging as many rounds as you can)
Method three (circuit-training): Going 3-4time a week towards the fitness center, performing low repetitions (around 8), do 30-45 second jogging in your rest period between sets, do 2-3days moderate cardio on your rest days.
If you nonetheless want much more challenge, you could do your exercises in superset but I believe it is already enough difficult like that. Here's a sample exercise of my strength training for fat loss :
Monday: Chest & upper abs
Dumbbell bench press: 4sets of 8-10 reps Close grip dumbbell bench press: 4sets of 8-10 reps Dumbbell flyes: 4sets of 8-10 reps Crunch: 3sets of 15-20reps
Tuesday: HIIT Cardio
Wednesday: Back and lower abs
Chin up: 4sets of 8-10 reps Barbell rows: 4sets of 8-10 reps Deadlift: 4sets of 10-12 reps Reverse crunch: 3sets of 15-20reps
Thursday: HIIT Cardio
Friday: Legs
Walking lounge: 4sets of 12-15reps Legs extension: 4sets of 12-15reps Semi stiff legged deadlift: 4sets of 12-15reps Lying legs curl: 4sets of 12-15reps
Saturday: Arms(optional) & shoulders(shoulders can be added on legs day)
Hammer curls: 3sets of 8-10reps Reverse Close-Grip Bench To Skull Crusher: 3sets of 8-10reps Standing One-Arm Cable Curl: 3sets of 8-10reps Cable One Arm Tricep Extension: 3sets of 8-10reps Side Lateral Raise: 4sets of 12-15reps
Sunday: Off
P.S. This is my strength training for fat loss that I am using but note that this workout may not be for beginners, it is more appropriate for intermediate trainers.
To be able to get the best results, you'll need to choose compound workouts which are the ones that use a number of muscle groups simultaneously, the more muscle groups you use to lift a weight, the more calories you burn that's why we say that they're the best fat burning exercises. What you'll need to implement in your workout routine are workouts like squat or walking lounge, deadlift, dumbbell bench press, dumbbell/barbell rows,chin up,and so on... It is fairly a lot all free weights as you are able to see, the primary workouts used in strength training for fat loss will probably be compound movements but we'll also use isolation exercises which use only 1 muscle group. It might not be the best but isolation exercises may be used for injuries rehabilitation, lagging physique parts and in superset with compound workouts.
There's 3 efficient methods that I use for fat loss;
Method 1 (most easy): Going 3-4time per week towards the fitness center, performing low repetitions (about eight), taking 30 seconds to 1 minute rest between sets
Method two (HIIT cardio added): Going 3-4time a week to the fitness center, doing low repetitions (about eight), taking 30 seconds to 1 minute rest between sets, getting 2-3 days of cardio on your rest days(do hiit cardio,30sec running/30sec jogging as many rounds as you can)
Method three (circuit-training): Going 3-4time a week towards the fitness center, performing low repetitions (around 8), do 30-45 second jogging in your rest period between sets, do 2-3days moderate cardio on your rest days.
If you nonetheless want much more challenge, you could do your exercises in superset but I believe it is already enough difficult like that. Here's a sample exercise of my strength training for fat loss :
Monday: Chest & upper abs
Dumbbell bench press: 4sets of 8-10 reps Close grip dumbbell bench press: 4sets of 8-10 reps Dumbbell flyes: 4sets of 8-10 reps Crunch: 3sets of 15-20reps
Tuesday: HIIT Cardio
Wednesday: Back and lower abs
Chin up: 4sets of 8-10 reps Barbell rows: 4sets of 8-10 reps Deadlift: 4sets of 10-12 reps Reverse crunch: 3sets of 15-20reps
Thursday: HIIT Cardio
Friday: Legs
Walking lounge: 4sets of 12-15reps Legs extension: 4sets of 12-15reps Semi stiff legged deadlift: 4sets of 12-15reps Lying legs curl: 4sets of 12-15reps
Saturday: Arms(optional) & shoulders(shoulders can be added on legs day)
Hammer curls: 3sets of 8-10reps Reverse Close-Grip Bench To Skull Crusher: 3sets of 8-10reps Standing One-Arm Cable Curl: 3sets of 8-10reps Cable One Arm Tricep Extension: 3sets of 8-10reps Side Lateral Raise: 4sets of 12-15reps
Sunday: Off
P.S. This is my strength training for fat loss that I am using but note that this workout may not be for beginners, it is more appropriate for intermediate trainers.
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