Бесплатный фрагмент - 8-week Weight Loss Plan

8-week Weight Loss Plan

This program is divided into two large and important sections. The first four (4) weeks are Phase 1, and everything in it is related to building strength and muscle mass, that is, building the foundation of your muscle corset. This is done in order to speed up your metabolism, include more lean meat and healthy carbohydrates in your diet, as well as develop the habit of regularly going to the gym.

During this time, you will eat more food, rest enough days for your muscles to recover, and drink plenty of water. It’s all about preparing your body, getting used to a clean, healthy diet, and preparing your ligaments and tendons for the harsh conditions of Phase 2.

Phase 2 takes your body to the next level. Your exercise increases a notch higher to reset the fat burning system, and your diet remains tough and lean. You will still drink a lot of water, rest a lot and eat clean food. Cardio workouts remain in force, but strength training uses an integrated approach to the body to achieve muscle development at the same time as fat loss.

The program is designed for 8 weeks of serious training and a disciplined approach. You will need to work hard and give your best 100%. The result of such actions will be:

— Reduction of subcutaneous fat;

— Improved metabolism;

— Endurance;

— Building strength and muscle mass;

— Improving eating habits;

— Discipline;

— Understanding the processes that accelerate fat burning.

Phase 1 Workout: creating the foundation

The first phase of this 8-week program consists of 4 weeks of muscle building and moderate cardio training. You will alternate several different types of workouts, depending on the week, combining cardio and heavy-weight exercises.

All these exercises in Phase 1 should be performed without reaching failure in about two repetitions. This means that after completing the required number of repetitions, there should still be a little strength left in your muscles to perform 2 repetitions in the correct technique. For abs exercises, you can just keep doing repetitions, with the right technique, until your abs are exhausted.

Put on a uniform, take a bottle of water and be ready to feel the burning!

Your first 4 weeks: training mode

The table shows the principle of working with exercises in your first 4 weeks. Workouts are divided according to the principle of upper body, rest, lower body, and between them are added abs and cardio workouts. This alternation creates a balanced load on all departments without skewing. Where indicated, «cardio» means a separate workout for fat burning, which you can do both outdoors and in your gym. (you will learn about cardio workouts below).

Where «cardio/abs» is indicated, it means a double workout per day — first you do cardio, then you start training the abs or vice versa. There is no fundamental difference in this case. To perform these workouts, you need to visit the gym.

Thus, you have three full days of rest and four days of training in one week, which makes the time for recovery and productive fat burning great.

Upper Body Workout

Push-ups 3x10

Start with the plank position, keeping your arms and hands directly under your shoulders, and the body straight. Try to keep your back from sagging. It is better to have a slightly inverted V-shape than to have your back in a compromising position. Start bending your arms at the elbows to lower your body almost to the floor. Perform the movement in the opposite direction and return to the high bar to complete the exercise. If you have limited upper body strength or have had shoulder injuries, you can lower your knees to the floor to reduce the load on your shoulders and back.

Sitting dumbbell press 3x10

Sit on the edge of the bench with dumbbells in each hand. Bend your arms at the elbows, flexing the biceps and lift the dumbbells to shoulder level. Then turn your elbows outward and raise your arms above your head until the dumbbells are almost touching. Your arms should not be fully straightened. Perform the movement in the opposite direction and return to the starting position to shoulder level.

Sitting chest press in the simulator 3x10

Sitting at the chest press machine, start with your elbows bent and position your arms so that your palms grip the handles just below shoulder level. Push forward, stretching out your arms until they are almost straight. Return to the starting position with a controlled movement.

«Butterfly» in the simulator 3x10

Adjust the levers of the chest simulator so that they are on both sides of your body. Turning away from the scales, sit down and hold the handles. Bend your elbows, squeeze out the weight and press your hands close to each other, squeezing your chest as you go. Keep your elbows raised while moving, do not let them fall down. Slowly return to the starting position.

One-arm tricep extension in the tilt 3x10

Holding a dumbbell, find a bench and stand on it with one knee, without lifting the other leg off the ground. Bend over and put your palm on the bench to support yourself (the hand is on the same side of the body as the knee that is on the bench), and with the other hand hold a dumbbell. Turning the palm to the body, raise the elbow to waist height and press it tightly to the side. Straighten your arm back to create a straight line, keeping your elbow still, and hold for a moment before slowly bringing your arm back to a 90-degree angle.

Reverse push-ups with legs on a bench 3x10

Stand with your back to the bench, sit down and straighten your legs by placing them on the bench opposite to increase the weight on your hands. You can ask your partner to put a weight on your feet until you feel that you have reached a weight that your arms can comfortably support, but which does not strain your shoulders.