Loss weight
Health & Fitness → Weight-Loss
- Author Christian Henry
- Published January 3, 2011
- Word count 988
What Is Required
This is not the easiest workout plan in the world. But if you follow it faithfully you will see rapid results.
This is a weight training workout. Some women still have a fear that lifting weights will turn them into a hulk. Please, let's put that fear to rest.
Lifting weights will not turn any woman into a mass of muscle. Instead, lifting weights will turn you into a woman with a lean, long, luscious body with curves in all the right places.
How Long?
This workout will take just 20-30 minutes per session.
How Many Times Per Week?
This workout is to be done 3 times per week. You should not do weight training on
consecutive days. So this workout should either be done on a Monday –Wed – Friday
schedule or a Tue-Thur-Sat schedule.
How This Program Works
With this program, you are going to work each muscle group one time per week.
During the first workout session, you will work your biceps and back muscles.
During the second workout session, you will work you quadriceps (muscles on the
front of the thigh), hamstrings (muscles on the back of the thigh).
Finally, during the third workout session you will work your chest muscles, shoulder
muscles and triceps muscles (on the back of the arm).
You are going to pick one exercise for each muscle group (more on that in a minute).
And then you are going to do 8 sets of 8 reps per muscle group (again, more on this in a minute.)
What This Does
Using this volume of sets and reps will cause your body to create lactic acid. Lactic acid is what causes that "burning sensation" you feel inside your muscles when you work out. But lactic acid also triggers fat burning as well.
So not only will you be toning and tightening your muscles, but you'll also be burning fat and turning your body into a red-hot fat burning furnace.
Choosing The Exercises
As I've already mentioned, you need to select one exercise for each muscle group.
Here are all the muscle groups:
Bicep muscles
Back muscle
Quadricep muscles (front of leg)
Hamstring muscules (back of leg)
Chest muscles
Shoulder muscles
Triceps muscles (back of arm)
A Quick List
Here is a quick list of exercises that work for each muscle group:
Biceps: Standing dumbbell curl
Back: Pull-ups (assisted) or cable rows
Hamstrings: Lying leg curl
Quadriceps: Squats
Chest: Bench Press, Chest machine or push-ups
Shoulders: Seated dumbbell press or standing lateral raise
Triceps: Overheard dumbbell extension or dips.
Again, this is a just a list of example exercises. If you're not sure about an exercise, you can usually find pics and videos simply by "googling" the name of the exercise.
The 8 x 8 Workout Plan
In the golden days of Hollywood, this was the workout plan used to get stars in shape
fast. It's been said that 30 days on this plan will get a person in shape faster than any other method.
The plan is simple: You work out three times a week on non-consecutive days. On the
first day, you work your biceps and back. On the second day, your legs. And on the
third day, your chest, shoulders and triceps.
For each muscle group you will perform just one exercise. You will do 8 sets of that
exercise and you will perform 8 reps for each set.
Let's Walk Through An Example
Let's use biceps as an example. Let's say that the exercise you chose was the standing barbell curl (a basic biceps exercise good for shaping the upper arm).
You would choose a weight that you feel you can do 8 reps with. You should choose a
weight that's heavy enough so that the final few reps are difficult but not impossible.
Choosing too light of a weight makes this plan too easy. So you've selected your weight and now you will pick the weight up and perform 8 repetitions. (By the way, if you've never lifted weights before it's important to note that you breathe IN when lowering the weight and breathe OUT when lifting the weight).
Ok, so you've lifted the weight 8 times in a row. Now you set the weight down. That's
one set. (A set is a group of reps). Rest 10-15 seconds and perform another set of 8 reps.
Again, set the weight down and rest 10-15 seconds before performing another set.
You will continue to do this until you've performed 8 sets. Once you've done that, take a quick breather and then move on to the next muscle group.
Important note: By keeping the rest periods short (10-15 seconds) you burn more
calories and keep your body in a fat-burning state. Also, do NOT feel that you have to stick with the same weight for each set. You may choose 30lbs for the first few sets, then drop down to 25lbs for the middle sets and then finally 20lbs for the last set. The important thing is to pick a weight that you think you can get 8 reps with.
You would then repeat this procedure for your back exercise. Again, perform 8 sets of 8 reps. Once you've done that, you're finished for the day. 48 hours later, you'll do the leg workout in the same fashion. 8 sets of 8 reps for each muscle group. And then 48 hours after that you'll do 8 sets of 8 reps for your chest, shoulders and triceps.
60 Minutes A Week To A Hollywood Body
This workout should only take you about 20-25 minutes. The rest periods are kept short
so that you can run through this workout as fast as possible. Which means you only
have to devote about 60 minutes a week for resistance training.
But make no mistake, those 60 minutes you invest in this 8x8 workout program will pay
off in a big way. This workout program jacks up your metabolism, incinerates body fat
and results in shapely, toned muscles.
For more information please visit:http://lossweightguidexxx.blogspot.com/
Lifting weights will not turn any woman into a mass of muscle. Instead, lifting weights will turn you into a woman with a lean, long, luscious body with curves in all the right places.
Article source: https://articlebiz.comRate article
Article comments
There are no posted comments.
Related articles
- Top 5 Reasons Why More Women Are Drinking Green Smoothies
- How I Lost 20 Pounds Using Natural Supplements: A Personal Story
- What are the future prospects for the treatment of obesity?
- Telehealth and the Growing Demand for Convenient Healthcare: How Green Wellness Is Leading the Way
- Why Eating Healthy Might Not Help You Shed Pounds: The Hidden Truth About Fatty Liver and Understanding Fatty Liver Disease
- How Crash Diets Can Cause More Harm Than Common Sense Measures
- Embrace a Life-Changing Experience: The Allure of Hotel Weight Loss Retreats
- Are you struggling to lose weight, no matter how much you diet or exercize?
- 11 Health Benefits of Apple Cider Vinegar
- Chrissy Metz Weight Loss Photos: Journey and Success Tips
- Unveiling the African Mango: Weight-Loss Friend or Foe?
- Discover the Ikaria Lean Belly Juice: A Secret to Health and Longevity
- Everything You Can and Cannot Eat on a Keto Diet: A Comprehensive List of Foods
- Killer Fat Loss Masterpiece Geared Towards Women: A Comprehensive Guide
- Unlocking the Secrets: What Truly Burns the Most Stomach Fat?
- Strength Training and it's Incredible Benefits for Fat Burning
- Comprehensive Guide to the Keto Diet Plan for Sustainable Weight Loss
- 12 Essential Strategies for Fast and Healthy Weight Loss
- 12 Proven Tips for Healthy and Quick Weight Loss
- 10 Effective Strategies for Successful Weight Loss
- Free Best Natural Method That Supports Healthy Weight Loss & Steady Blood Sugar Levels
- 5 Foods to Ditch for Weight Loss
- How To Avoid Binge Eating
- Basic lifestyle habits that can help you lose weight
- 8 Simple Steps to Sustainable Weight Loss
- A Guide To The Top Weight Loss Supplements In 2024
- Will Weight Loss Cure Sleep Apnea Naturally?
- Cloves benefits
- My Weight Loss Journey: From Baby Weight to My Best Self
- The Ultimate Guide to Losing Weight Fast: Science-Backed Strategies for Rapid Results