Loose belly fat with this workout - Part 2
Here is part 2 of my article on a good workout to help you loose belly fat and build muscle.
To recap on part 1 of the article, there are a number of things we should be aiming to do with a workout for loosing belly fat :
- Stimulate our muscles
- Increase our heart rate/EPOC
- Train as many different muscles as possibly per workout
- Complete the workout in a timely way so that we can keep 100% focus on what we’re doing without getting tired or bored
As I’ve already said before, nutrition is by FAR the most important part of loosing belly fat so you need to remember that however hard you work in the gym, you need to be strict with your diet in order to be successful.
Sets and reps
A rep is a single movement of the exercise we are performing. For example, if we take a press-up, a single rep would involve extending your arms so that your chest is in the air and then lowering yourself down again.
When we perform a number of reps in succession with a rest period after, this is known as a set.
For each of the exercises below, I recommend that you perform 5 sets of 5 reps with a 45-60 second rest in between each set.
You should be lifting a weight that starts relatively easy, but makes it hard for you to complete the last rep of the last set for each exercise.
How often to train
Workouts should be performed at a maximum of every 48 hours to allow the body enough time to rest and recover. This is especially important when the body is running on a lower number of calories than normal when on a calorie-controlled diet.
Workout 1 should be performed one day, then 48 hours later, workout 2 should be performed. For example, a 2-weekly plan could be as shown below:
Week 1
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Workout 2
Week 2
Monday: Rest
Tuesday: Workout 1
Wednesday: Rest
Thursday: Workout 2
Friday: Rest
Saturday: Workout 1
Sunday: Rest
The Exercises
Each workout will use 2 compound exercises for the upper body with a lower body exercise.
Workout 1
Exercise 1: Bench Press (Chest/Shoulders)
For the bench press, other variation of this exercise can also be used. For example:
- Incline Bench Press (Dumbbells/Barbell)
- Decline Bench Press (Dumbbells/Barbell)
- Flat Bench Press (Dumbbells/Barbell)
Example => http://www.youtube.com/v/aY7IK0EkMnE
Exercise 2: Dead lift (Legs/Lower Back)
For the dead lift, other variation of this exercise can also be used. For example:
- Romanian Dead lift
- Stiff-legged Dead lift
Example => http://www.youtube.com/v/dAF0XFzdPR4
Exercise 3: Row (Upper Back)
For the row, other variation of this exercise can also be used. For example:
- Seated Row
- Bent-over Row (Individual dumbbells/Barbell)
Example => http://www.youtube.com/v/PUFUiotRPdE
Workout 2
Exercise 1: Pull Ups (Back/Biceps)
Example => http://www.youtube.com/v/n3cot9o7xC8
Exercise 2: Squats (Legs)
For squats, other variation of this exercise can also be used. For example:
- Hack Squats
- Front Squats
- Sumo Squats
Example => http://www.youtube.com/v/Ni0bc_gaGrA
Exercise 3: Dips (Chest/Triceps)
Example => http://www.youtube.com/v/BuSx8rSDqwc
I hope this article has given you some more information on how to start using weights to train for fat loss. If you have any questions, please leave a comment and I’ll get back to you.
