The exercises that are available on this site are both effective, and intense. They are designed to burn fat, build lean muscle, and develop cardio-vascular health.
Before you move on to the exercises, you need to really decide how serious you are about losing weight. Proper nutrition along with exercise is the only way to achieve permanent healthy success. You can use any exercise program and see moderate improvement, but without the proper nutrition you are cheating yourself out of the maximum results.
The nutrition plan that is recommended by most programs is rarely used, and this is the main cause of failure. Proper nutrition alone will give you better results than an exercise program by itself. The workouts on this site are not the key to a better life, they are just one step on the path to wellness. They will give you better results than most workouts, because they are designed to give you a total body workout. By incorporating as many muscle groups as possible, you build more muscle and in turn burn more fat.
FAT BURNING WORKOUTS:
The fat burning workouts I have placed on this site are designed for beginners, but can be used by the most advanced person. They are designed so that they can be changed to accommodate or challenge your level of fitness. They are broken down into two workouts: A and B. The workout should be done three days a week with a rest day in between each workout. For example; the first week: A, B, A: then the second week B, A, B. The sets are most often 2 or occasionally 1, which means you perform the lift 2 times. The reps can either be 12 or 14, if 2 sets of 12 is not challenging enough try 2 sets of 14. If this is still not enough, add more weight. To supplement these workouts some type of cardio workout can also be performed on rest days, one to two times a week.
To properly do a circuit workout, you must do each lift right after the next. These lifts are broken down into three parts or supersets: A, B, and C. Each letter is broken down into three different exercises. For example A1 - Curls, A2 - Squats, A3 - Bent Over Rows. To perform the first superset you would do a set of curls, followed by a set of squats, and then a set of bent over rows. You would repeat this 2 more times for a total of three sets, then move on to superset B, and finally superset C. The Circuit workout is very intense and does not allow much time for rest. This workout is not recommended for beginners.
Ab workouts are really supplements to you main exercise. Ab workouts alone do not burn enough calories to ever see any results. I am not saying that they will not strengthen your middle, but they will not burn enough fat. Your abs are not large enough, and do not use enough calories to significantly affect weight loss.
EXERCISES WILL BE EXPLAINED SOON.
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