How to stay fit


 

An Exercise Weight Loss Plan For The Busy Bee

Do you need an exercise weight loss plan thatSeated  incline  dumbbell  biceps  curls
just gets you really pumped up and gets your
body raging with fire in no time so that youThis exercise weight loss exercise plan
can enjoy the effectiveness and benefits ofshould not last more than 45 minutes on the
exercising without getting in the way of yourweights and 30- 45 mins for the cardio
busy  schedule?session.
If the answer is yes, then this mini guide isAn exercise weight loss plan for the Busy Bee
for you. This weight loss plans for the busyplan  2
bee can help busy people like yourself stay
fit. This weight loss exercise plan can beOk, this exercise weight loss plan 2 is for
divided into 2 plans. Plan one is the weekendthose that can workout during the weekdays
warrior plan, which is you are only requiredbut only has limited time for cardio and
to exercise on the weekends and the otherweights. One of the most advised approaches
plan is to workout twice anytime during thetowards this is by using circuit training on
weekdays  but  only  for  45  mins.both  of  the  days.
An exercise weight loss plan for the Busy BeeAn exercise weight loss plan that can work
plan  1both  your  cardio  and  muscles!
This is an exercise plan for the busy peopleYes, circuit training is a form of high
than can workout during the weekends only.intensity training that can give you the
The workout days are Saturdays and Sundays.benefits of cardio and weight training. This
Therefore, during Saturday, the workoutcircuit is performed by alternating 2 sets of
consist of exercises that workouts out theweights and 1 set of high intensity cardio
legs, chest and triceps. Then on Sunday, theand this each session will have to work the
exercises would be the ones that exercise theentire body. Basically, if the muscles are
back,  shoulders  and  bicep  muscles.challenged to its limits, you will achieve
hypertrophy, meaning build muscles. There
This way, we can actually hit the entire bodyfore, each set of weights has to be done
muscles in two days. Stomach exercises anduntil you really tax your capabilities. By
cardio have to be done after the weightalternating weights and cardio non-stop, your
training on both days. Each cardio sessionheart rate will be elevated through out the
should be around 30-45 minutes at the heartsession giving you the benefit of fat
rate of 75 percent of your maximum heartburning.
rate. Yes, it seems like an impossible task
but then we can win all can we. The weekdaysAn exercise weight loss plan for the Busy Bee
off exercise will give you ample amount ofplan  2  layout
rest  to  recover  for  the  next  weekend.
Barbell  squats
An exercise weight loss plan for the Busy Bee
plan  1  layoutLeg  press
The exercise format for all the exercisesRunning
should be done this way. Each exercise
consists of 2 sets. Each set consist of 2Lunges
phases. Phase one would be a set of 8-10
heavy reps and then without rest, continueLat  pull  downs
with phase 2 which is doing the same exercise
but at a lighter weight and higher reps. ForRunning
example, the first phase your rep out 10 reps
with a 30 pound dumbbell, then put thatBarbell  rows
dumbbell down, grab a 20 pound dumbbell, and
rep  out  15  reps.Seated  cable  rows
The purpose of doing this is to fully workoutStair  climber
the fast twitch and slow twitch muscle
fibers. We are at short of time here;Bench  press
therefore doing this way is better than the
traditional  3-4  sets  pyramid  training.Incline  dumbbell  chest  press
An  example  of  the  program  would  beRower
Day  1:  Legs,  chest  and  tricepsCable  chest  flyes
Barbell  squatsDumbbell  shoulder  press
Leg  pressRunning
Single  leg  pressUpright  rows
LungesLateral  raises
Incline  barbell  chest  pressRunning
Bench  pressStanding  cable  triceps  press  downs
Incline  dumbbell  chest  pressBarbell  curls
Cable  crossoverNote: For each weight exercises use the
weights that can give you total failure at
Dips12-15 reps to really stimulate the muscle
fibers. On the cardio machine, each cardio
Standing  cable  triceps  press  downswill be 2 minutes and it must be your max,
really killing you at the end of the second
Lying  triceps  extension  with  EZ  barbellminute. Each session should be around 45- 60
minutes and your heart rate should be at 70
Day  2:  Back,  shoulders,  bicepspercent  of  your max throughout the session.
Assisted  chin-ups  or  chin-upsAbs
Lat  pull  down  to  the  frontFor abdominal workout, do basic crunches for
two sets of twenty-five reps, bicycle
Barbell  rowscrunches for two sets of twenty-five reps and
seated  knee  ups  two  sets  of  fifty reps.
Barbell  dead  lifts
Exercise is the one of the most crucial
Dumbbell  shoulder  pressescomponent in weight loss. Neglecting it and
just dieting for fat loss is one of the
Bent  over  rear  delt  reverse  flyesbiggest mistakes you can make. Invest in some
proper weight loss weight-training program to
Standing  lateral  raises  or  up  right rowsget your fat loss accelerated. It pays to get
the right direction to your ultimate goal,
Standing  biceps  barbell  curlsyour dream body.



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