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Prescription Weight Loss
The Best Workouts For Fast Fat Loss
Posted by admin in Prescription Weight Loss on November 26th, 2009
In the world of fat loss, I believe everyone is in serious need of a different mind-set. Instead of going to the gym with the thought “I’m going to lose weight,” I propose that everyone set a different goal. Replace the boring, taunting thought of “lose weight” with something more exciting and positive like “I’m going to get stronger.“
By having a goal of simply getting stronger, people stay more motivated. It gives them something to shoot for and keeps them progressing. Think about it: if you constantly make your body adapt by lifting heavier weights (or the same weight more times) it will have to change.
How will it change, you may ask If you’re a man-you will get more lean muscle and lose fat. If you’re a woman-you will also gain lean muscle (you will not get big and bulky) and you will lose fat.
So while you have a goal for the gym that can actually be fun, the aesthetic benefits will naturally come along with it. So there you have it: set a goal of getting stronger instead of thinking “I want to lose weight.” By constantly improving your performance, your body will naturally adapt in a way that improves your body composition.
A Sample Workout: Use compound movements: Lower body-squats, deadlifts, lunges, dumbbell swings Upper body push-pushups, overhead presses, bench press, dips Upper body pull-chinup/pullup, dumbbell rows, inverted rows Perform a total body workout 3 days a week, on non-consecutive days. Pick one movement from each category, and use different ones on each of the 3 days.
Example: Day 1: Sets: 3 Reps: 12
1) Back Squats
2a) Pushups
2b) Inverted Rows
Day 2: Sets: 6 Reps: 4
1) Deadlifts
2a) DB Overhead Press
2b) Chinup
Day 3: Sets: 3-4 Reps: 8
1) DB Reverse Lunge
2a) BB Bench Press
2b) DB Row
These are very quick workouts. Hit them hard and make sure your form is perfect. This article isn’t about nutrition, but, just keep these few tips in mind:
1) Eat natural foods: try to keep anything processed (these foods come in a bag or box) to a bare minimum
2) Increase your fruit and vegetable intake
3) Reduce or eliminate liquid calories These are very basic tips, but if you stick to them, the results can be drastic.
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