Strength coaching
In order to maximise fat loss, we start with weight lifting exercises. Notice that every exercise focuses on a distinct a part of the leg muscle cluster. If you're unfamiliar the names of the exercises or the machines, confirm you raise a trainer or browse the web for additional data.
Exercise 1: Hip Abductors - thirty Ibs, 10-12-15 reps per set (reps/set). confirm to travel each directions!
Exercise 2: Lever Squat - thirty Ibs, 10-12-15 reps/set.
Exercise 3: Lying leg exercise - thirty Ibs, 10-12-15 reps/set.
Exercise 4: Calf Raise - thirty Ibs, 20-25-30 reps/set.
Abdominals ("abs")
Working the abs is very necessary to burning fat. There area unit 3 main sub groups: lower abs; higher abs and obliques. The exercises below can work every sub cluster, severally.
Exercise 1: Lying Leg Raises - fifteen reps/set. For this exercise, position yourself on a bench along with your lower body hanging off the sting. confirm to understand a stationary object along with your hands. whereas keeping your legs straight, raise them toward your head, then lower them back to a horizontal position (do not permit them to travel below the bench).
Exercise 2: Lying Crunches - thirty reps/set.
Exercise 3: Ball Twists - whereas sitting on the bottom (or ideally a mat), keep your knees along. Hold a medication ball with each hands and so twist your body and arms to at least one direction till the ball touches the mat. Then, twist your higher body to the opposite facet till the ball touches the mat. this can be one rep. Do 20 reps.
Do all 3 exercises thrice.
Cardiovascular ("cardio")
Cardiovascular health is that the key to burning fat. the explanation why additionally strength train is in order that the calories you consume once you feed area unit directed to reconstruction muscle rather than turning to fat. This helps to stay the burden off.
20 minutes on your favorite cardio machine: crossramp; step master; elliptical or exercise device. The treadmill is typically not counseled as a result of it needs the smallest {amount} amount of effort. If you can, continually select the "weight loss" program on the cardio machine.
All done! a fast and simple fat burning sweat designed to assist you lose the fat and keep it off permanently.