fitness video and weight loss

Tips To Lose Fat

Text Box: Strength Training Rest time in between sets should vary between 45 to 90 seconds. There are cases where you should wait longer in between sets, but for most this is the “ideal” rest period for muscle growth. Perform compound sets and drop sets. A compound set is when a person performs one exercises then immediately moves to another exercise. For example, performing 6 reps of bench press then immediately perform 6 repetitions of tricep pushdowns. A drop set is doing the same exercise but then immediately drop the weight and perform more reps of the same exercise. For example, 10 repetitions of bench press, followed by 10 more repetitions at a lesser weight. Change your workouts every 4 to 10 weeks which will primarily depend on whether or not you are increasing in strength gains. Your body can grow accustomed to training with the same routine. In order for it to continuing adapting and growing you need to alter your workout routines. Keep a journal. This tip is the one most people avoid. Most people can’t remember exactly what they did in their last workout which had 20 plus sets. Also, you need to either buy a stop watch or consistently use the clock to monitor time in between sets. Go up in weight. Now that you’re keeping a journal, you know exactly what you did last week. One of the fundamental principles of growing muscle is simply adding more weight in a given fixed amount of time. Every time you go to the gym you should be a little stronger. Thereby, your next workout you should be able to go up in weight on various sets in your routine. Whether it’s 2.5 pounds or 5 pounds. Eat immediately after your workout routine. The is the most important meal of the day to eat high glycemic carbs or carbs which I consider bad carbs, i.e., potato, rice, bread, pasta, and sugar. Also, many recover drinks will suffice. Most include sugar which in this case is extremely important after your workout. Many women don’t perform any strength training and primarily focus on cardio and diet. While those two categories are important, you must not forgot to do strength training at least twice a week. Building some muscle is what is going to add shape to your body. It tones your arms, legs, and of course your backside. Cardio Switch up your routines consistently. For example, on one day, sprint training for 20 minutes; the next cardio routine try walking on an incline treadmill. Next workout use the stair master or spin classes, or elliptical, or the bike. Also, you can use 2 or 3 different exercises in one workout. For example, 20 minutes workout on the bike, then 20 minutes on the stair master, then 20 minutes of boxing or kickboxing. Your body is an efficient machine. It will get used to habitual workout routines. By changing it up, your body will continue to burn more calories then if you keep on doing the same routine month after month. Cardio in the morning on an empty stomach is 3 times more 13 Shawn

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