Sunday, July 16, 2017

Lose 15 Pounds In 15 Days With This Workouts

The objective is to spike your metabolic rate so that you burn up calories all day long, as well as help you maintain lean muscle mass tissue.

This is going to involve you performing 2 weight lifting workouts per week along with an additional 2 interval cardio training sessions per week, for a total of four workouts overall.

Then the other three days of the week are going to be devoted to rest and recovery.

Lose 15 Pounds In 15 Days With This Workouts


WEIGHT LIFTING

For your weight lifting workout, you’ll be doing a full body approach, so you’ll hit each and every muscle group in the body at once, and you’ll be using primary compound exercises so that you are able to work as many muscle groups at once as possible.
This will provide a stronger metabolic rate increase, it will help to get you in and out of the gym faster, and it will help you maintain your muscle mass tissue better since you’ll be able to lift more weight overall.

Basically, it’s a win-win.

You’ll be keeping the total rep count a bit lower to the 6-10 rep range, which will ensure that you area able to lift a weight that challenges you and keep your lean muscle mass tissue.

Furthermore, you’ll be using slightly shorter rest periods to provide a greater metabolic spike and to give you a bit of a cardio workout at the same time.

Let’s show you your workout. Remember that this is to be done twice per week (so one workout on each day), and you should always leave at least one day off between sessions – if not two days.

Workout 1

Exercise
Reps
Sets
Rest
Squat
6
3
45 seconds
Bench Press
6
3
45 seconds
Deadlift
6
3
45 seconds
Shoulder Press
8
2
45 seconds
Lunge
8
2
45 seconds
Bicep Curl
10
2
30 seconds
Tricep Extension
10
2
30 seconds
Bicycle Crunch
10
2
30 seconds


Workout 2

Exercise
Reps
Sets
Rest
Leg Press
6
3
45 seconds
Incline Bench Press
6
3
45 seconds
Deadlift
6
3
45 seconds
Lat Pull-Down
8
2
45 seconds
Step-Up
8
2
45 seconds
Lateral Raise
10
2
30 seconds
Leg Extension
10
2
30 seconds
Hamstring Curl
10
2
30 seconds
Plank
30 second hold
2
30 seconds

Lose 15 Pounds In 15 Days With This Workouts


 

CARDIO TRAINING 

Now that you have your weight training workout portion in place it’s time to consider the cardio training element of things.
Because you are aiming to keep your metabolic rate as high as possible, you’re going to want to implement interval training to this protocol.

For interval training, you’ll want to perform shorter bursts of all out cardio training and then couple those with an active rest period of about two to three times as long.



So for instance, you could perform 20 seconds of interval training and then 60 second rest periods. Or, you could perform 30 seconds of interval training and then 90 second rest periods.

Choose whatever you’re comfortable with and do this 5-8 times per session, starting with a warm-up and ending with a cool-down.

Use your favorite mode of cardio training, but one that does allow you to accelerate quickly as that will be key to seeing results from this sort of workout.

You are to perform this on off days from your strength training workouts, twice per week.

Lose 15 Pounds In 15 Days With This Workouts


*Dietary Provision:


Now, one final thing that you must note is that because both of these workouts are so intense and require more energy than your diet is providing, you need to eat some carbohydrates before the workout. 


To the snack or meal before you are going to do the workout sessions mentioned above, you should add one of the following:
  • ½ cup brown rice
  • 2 slices whole grain bread
  • 1 large baked sweet potato
  • 2 servings whole grain cereal
  •  ½ cup oatmeal (raw measurement)
  • 2 bananas

This will provide you with the fuel you need to exercise properly and maintain your strength levels.

RELATED: Top 6 Weight Loss Friendly Snacks

Lose 15 Pounds In 15 Days With This Workouts



Lifestyle Factors

Finally, if you want to be successful with losing 15 pounds in 15 days, there are some further lifestyle factors that do need to get considered.


You can’t just hit the gym and expect fat to melt off your body, you need to be doing everything right 24 hours a day.

The top things to focus on here include:
 

Sleep

Make sure that you get at least 8 hours of sleep each night. If you aren’t sleeping enough, your metabolic rate will be slower, you’ll store more body fat, and you won’t see as fast of results. Plus, you won’t recover from your workouts as well either.

It’s not a good situation to get yourself in.
 

Alcohol

For the time being, avoid drinking at all costs. Alcohol is only going to cause the breaks to be put on fat loss, making progress that much more difficult.

It contains calories and stops all fat burning from taking place.

Drink only water and green tea while following this plan.
 

Stress

Finally, aim to keep your stress levels as low as possible. Having too much stress will only encourage abdominal fat accumulation, making you look less lean than you could be.

Plus, it’s likely to lead you to emotionally eat, which we don’t need to tell you isn’t going to end up helping you with your efforts.

Use good stress management techniques – journal, talk to a friend, take a bath, or go for a walk. Do whatever it takes to bring your levels down.


Don’t let yourself down. Give it all you’ve got and you will be seeing good results to come.

RELATED: How to Lose Belly Fat Fast for Women With 3 Simple Strategies
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