Must Do Exercise Weight Loss Plan For The BusyNow days, a lot of people are looking for an exercise weight loss plan where they can do weights, get in the cardio and lose weight without wasting time. If you think you belong to that group, you must read this article and maybe re read again! This weight loss plans for the busy bee can help busy people like yourself stay fit. This weight loss exercise plan can be divided into 2 plans. Plan one is the weekend warrior plan, which is you are only required to exercise on the weekends and the other plan is to workout twice anytime during the weekdays but only for 45 mins. Must Do Exercise Weight Loss Plan For The Busy 1 This workout program is really suitable for those that can workout during Saturdays and Sundays only. In this case, we would split the body parts into 2 days. On Saturday, we would exercise the legs, chest and triceps. On Sunday, we would workout the back, shoulders and biceps. This way, we can actually hit the entire body muscles in two days. Stomach exercises and cardio have to be done after the weight training on both days. Each cardio session should be around 30-45 minutes at the heart rate of 75% of your maximum heart rate. Yes, it seems like an impossible task but then we can win all can we. The weekdays off exercise will give you ample amount of rest to recover for the next weekend. Must Do Exercise Weight Loss Plan For The Busy 1 layout These workout routines consist of 2 phases. The first phase, you would do 8 to 10 heavy repetitions and then straight away, continue with the second phase which is the same exercise but using a lighter weight with higher reps. For example, rep out 10 repetitions with a 40 pound dumbbell and the put it down, grab a 30 pound dumbbell and rep out 15 repetitions. The reason we are doing this because we want to fully blast the fast twitch and slow twitch muscle fibers. Not only that, we don’t have a lot of time so doing it this way its better than the traditional pyramid style. A Sample of the program would be Day 1: Legs, chest and triceps Barbell squats Leg press Single leg press Lunges Incline barbell chest press Bench press Incline dumbbell chest press Cable crossover Dips Standing cable triceps press downs Lying triceps extension with EZ barbell Day 2: Back, shoulders, biceps Assisted chin-ups or chin-ups Lat pull down to the front Barbell rows Barbell dead lifts Dumbbell shoulder presses Bent over rear delt reverse flyes Standing lateral raises or up right rows Standing biceps barbell curls Seated incline dumbbell biceps curls Note: There are no picture or exercise descriptions, but you can Google the exercise description on the Google toolbar above. The exercise names are general names. This exercise weight loss exercise plan should not last more than 45 minutes on the weights and 30- 45 mins for the cardio session. Must Do Exercise Weight Loss Plan For The Busy Plan 2 The second plan here is for those that can exercise during the weekdays but can only spend limited time for weight training and cardio. The best way to approach your training is by doing circuit training! An exercise weight loss plan that can work both your cardio and muscles! Yes, circuit training is a form of high intensity training that can give you the benefits of cardio and weight training. This circuit is performed by alternating 2 sets of weights and 1 set of high intensity cardio and this each session will have to work the entire body. Basically, if the muscles are challenged to its limits, you will achieve hypertrophy, meaning build muscles. There fore, each set of weights has to be done until you really tax your capabilities. By alternating weights and cardio non-stop, your heart rate will be elevated through out the session giving you the benefit of fat burning. Must Do Exercise Weight Loss Plan For The Busy Plan 2 Barbell squats Leg press Running Lunges Lat pull downs Running Barbell rows Seated cable rows Stair climber Bench press Incline dumbbell chest press Rower Cable chest flyes Dumbbell shoulder press Running Upright rows Lateral raises Running Standing cable triceps press downs Barbell curls Note: For each weight exercises use the weights that can give you total failure at 12-15 reps to really stimulate the muscle fibers. On the cardio machine, each cardio will be 2 minutes and it must be your max, really killing you at the end of the second minute. Each session should be around 45- 60 minutes and your heart rate should be at 70 % of your max throughout the session. Abs Crunches 25 x 2 reps Bicycle crunches 25 each side x 2 reps Seated knee ups 50 x 2 reps Exercise is the one of the most crucial component in weight loss. Neglecting it and just dieting for fat loss is one of the biggest mistakes you can make. Invest in some proper weight loss weight-training program to get your fat loss accelerated. It pays to get the right direction to your ultimate goal, your dream body.
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