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looseitall I didn’t think that I could give you a good answer in a 140 characters. This is what I do and recommend. You should strenght train each major muscle group 2 to 3 times a week to fatigue. You should also do cardio 3 times a week for 20 minutes. They can be done in the same workout or on different days. Here are some examples. Mon – Full body strength train 20 minutes Mon – Full body strength train 20 minutes, Cardio – 20 mintes Mon – Upper body strength train 20 minutes, Cardio – 20 mintes There are different varitions that you can do, but no work really should be longer than 45 minutes. When you do your cardio you will get the best results with intervals. Going hard for 30 secs and then easy for a minute. When lifting use heavier weights with an 8-10 repetition range. You should barely be able to finish the 10 repetitions on the first set. And you will most likely not be able to finish the 10 repetition on the 3 set. If you can the weight is too light. Make sure that you change you change your routine after 4 weeks. Make sure that you are progressing each week you should be able to do more repetitions or more weight. If you plateau for 3 weeks a change is needed. Free weights and body weight exercises recruit the most muscle fibers hence increase the calories expended and raise your over metabolism. If you can stick with these types of exercises. Remember diet is important as well. If your diet has a 500 calories deficient from your metabolic rate (how many caloires you expend a day) and this routine is followed, you should be able to lose 2 to 3 pounds of fat a week. Intensity in the workout and really pushing self for that 40 minutes is crucial. That is why you are only working out for 40 minutes. I guess this may be longer than you wanted but I hope it helps! Good Luck Post a comment
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