Free personalized workout plan
|Intermediate (2-3 years)|
|80 minutes/day | 1 day/week | 1 weeks|
|Women's Fat Loss, Men's Fat Loss,|
|Barbell, Bodyweight, Dumbbell, Medicine Ball, Other|
One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation.
This time you are going to move your all body at the same time to increase energy expenditure and make your workout be more effective on your way to loose weight.
High intensity workouts are very important to trigger some responses and adaptation in several systems of the body that otherwise it wouldn't be possible. Hormonal, nervous, muscle and circulatory system demands will be high in this endurance strength metabolic workout.
Like achieving most objectives and develop capacities, weight loss is linked to several different stages of workouts, each one with a different goal but all pointing in the some direction: raise your BMR (basal metabolic rate) by increasing muscle fibers so even when you are sleeping you are burning more calories then usually. With muscle vascularization you can better metabolize your fat.
Here is a example of a workout to help you loose weight.
Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization.
This workout will increase your aerobic and anaerobic threshold capacity resulting in a improvement in your ability to recruit and use your fat sooner and faster, allowing you to endure in long periods of effort at a higher intensity.
Training characteristics: Full body workout to recruit all major muscles and workout upper and lower limbs at the same time increases energy expenditure.
Tempo: As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Load: Try Increase on 2 and 3 Set.
|1. Burpee (Advanced)||3||20||30s|
|2. Barbell Underhand Bent-over Row||3||20||30s|
|3. Lizard Walks||3||20||30s|
|4. Medicine Ball Squat Throw||3||20||30s|
|5. Suitcase Dumbbell Carry||3||20||30s|
|6. Jumping Jack||3||20||30s|
|7. Clean and Press||3||20||30s|
|8. Dumbbell Alternating Side Lunge|
|9. Rope Wave||3||20||30s|
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