12-week workout designed for rapid fat loss

 If you want to improve muscle clarity and quickly grasp the way the washboard absorbs, please use this three-phase muscle retention training system specifically for fat loss. Everyone wants to know what they need to do when they lock up after COVID.


Tom MacCormick wrote a great article covering how to regain revenue. This motivated me to put these specific parts together for those who simply want to give up excess COVID-19 fat gain.


Now, more and more stadiums are open again, and many people hope to recover quickly.

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This simple and effective method system will increase energy consumption in one session after another and will make you effortless-as long as you have proper physical preparation before you start, you can complete the operation in less than 45 minutes.



The goal here is to increase energy consumption over time, and first start with mitochondrial mobilization efficiency and energy consumption. It shows that when spending time on muscle/strength endurance quality, more positive effects can be seen by increasing mitochondrial density. 



The higher the mitochondria content in our cells, the faster we lose fat and improve muscle development. Those who participate in this training will increase the total content of GLUT-4 transporter in the trained muscles. This means that the maximum glucose transport capacity of the muscles after training has increased. 


The increase in the number of mitochondria is the reason why the first stage is designed to provide you with follow-up training.


In each stage, the intensity and density level of each primary exercise and stage will increase.


The Primary Objective


The goal of any program design for fat loss is to increase the amount of work (density) completed in each subsequent stage of training.



This is a great exercise method used by my new client during most of the fat-loss phase that my new client first started. From the very beginning, my client’s program was designed to increase energy output by manipulating multiple variables to supplement the efficiency of energy production and fat mobilization.


In any fat loss plan, we need to address three key elements:

 

  1. Increase strength and improve quality.
  2. Increase the amount of training in each training phase.
  3. Increase the intensity of exercise at each successive stage.


Phase 1 – Weeks 1-4


The Lower/Upper Superset Method

Phase 1-How it works


By alternating the upper and lower body movements, we can do more work, while one muscle is resting and the other muscle is working. Changing muscles:

 

  1. More emphasis on the body
  2. Increase energy consumption
  3. Equivalent to burning more calories

Exercises such as deadlifts, bench presses, and squats may be beneficial, but are not required. We know that within 2-3 weeks of any new training program, from the perspective of neuromuscular adaptation, this training will improve, and then substantial muscle growth can occur [3].

 

Therefore, you must choose an exercise that can make you progress, and notch it from the first stage so that you can make greater progress in the subsequent stages.

 

If you squat uncomfortably, don't squat. If you are not satisfied with the deadlift, please do not deadlift. It's simple; you want a result. Don't do things that might prevent you from reaching your goals.


Phase 1 - Directions


Perform exercises (A and B) twice a week. The exercises in the A and B series will follow the superset format, while the exercises in the C series will consist of three completion exercises. Before proceeding with the B series and then the C series exercises, you will complete the set of exercises required for the A series.

 

Between each superset, there is a small rest time, which is just the time needed to prepare for the next exercise in the sequence. Keep the rest time constant and do a good job.

Phase 1 - Training Schedule, Weeks 1-4

  1. Monday-Workout A
  2. Tuesday – Workout B
  3. Wednesday-active recovery
  4. Thursday-Workout A
  5. Friday – Workout B
  6. Weekend-active recovery/rest

Phase 1 - Workout A

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Complete each letter series in a superset (one after another). After finishing the second exercise, start the rest time.

Phase 1 - Workout B

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Complete each letter series in a superset (one after another). After finishing the second exercise, start the rest time.

Phase 2 - Weeks 5-8


The Lower/Upper Superset Step Load Method

Phase 2 - How It Works


Following the same suit as Phase 1, Phase 2 alternates between a lower body and upper body movement with one slight adjustment. The adjustment shifts the intensity of weight being lifted during the primary exercises, plus an increase in the amount of work.

 
The step load method is simple; each set you will decrease the number of reps and increase the amount of weight (intensity) to call upon those high threshold motor units. While it is important to lift heavy, the aim is not to lift as heavy as you can or super close to failure on the first superset of exercises.

 
As you progress into the sets of eight, make sure to be mindful of how close to failure you are using a 2 RIR approach to those sets. This just means that you use a weight that allows you to complete the reps of 8 but still have two reps left in the tank.

 
The exercises inside this phase continue with the same style of exercises in the previous phase, with a slight variation in some angles or types of equipment used.

Phase 2 - Directions


Perform each exercise (A, B, C) in order. Every week, you will redouble your learning in one of the links and continue to use it in rotation, as shown below.
 

The exercises in the A and B series will follow the superset format, while the exercises in the C series will consist of three completion exercises. You will complete the A series before proceeding with the B series and then the C series exercises.
 

Between each superset, there is a small rest time, which is just the time needed to prepare for the next exercise in the sequence. Keep the rest time constant and do a good job.
 

The A series will use the step loading method, so make sure to follow and increase the intensity of the setting after setting.

Phase 2 - Training Schedule, Weeks 5-8


fifth week

 
  1. Monday-Workout A
  2. Tuesday – Workout B
  3. Wednesday-active recovery
  4. Thursday-Workout C
  5. Friday-Workout A
  6. Weekend-active recovery/rest

Sixth week

  1. Monday – Workout B
  2. Tuesday-Workout C
  3. Wednesday-active recovery
  4. Thursday-Workout A
  5. Friday – Workout B
  6. Weekend-active recovery/rest
 

Seventh week

  1. Monday-Workout C
  2. Tuesday-Workout A
  3. Wednesday-active recovery
  4. Thursday – Workout B
  5. Friday – Workout C
  6. Weekend-active recovery/rest 

Eighth week


  1. Monday-Workout A
  2. Tuesday – Workout B
  3. Wednesday-active recovery
  4. Thursday-Workout C
  5. Friday-Workout A
  6. Weekend-active recovery/rest
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