Exercise for losing fat
Get Rid of Flab. Exercise Tips for Getting Fit Faster and lose that fat
Tired of doing the same exercises, sets, and reps workout after workout? Wondering why they aren’t helping you achieve your goals? If you answer yes to either question, this article is for you. In it we combine a type of workout that was popular decades ago with the latest scientific research producing one of the most advanced training programs available.
This type workout is called Total Body Training, and we guarantee it will put you on the fast track to building more muscle, increasing strength, and burning off excess body fat. Keep reading to learn why and how you should be doing Total Body Training.
Why Total Body Training Is For You
You’ll Burn More Calories
Total Body Training involves training all of your body’s major muscle groups at each workout (chest, legs, and back, etc.). Since you can typically use more weight on exercises that target these muscles (squats, chin-ups, bench presses, lunges, etc.) than exercises that train smaller muscle groups i.e. barbell curls, you will do more work with each set. Combining these exercises in each workout means more work per training session. The more work you do, the more calories you will burn. When done with short rest periods between sets Total Body Training forces your body will continue to burn calories from fat hours after your workout is done.
Boost Hormones Responsible for Building Muscle/Burning Fat
As previously mentioned, Total Body Training workouts include exercises that hit many large muscle groups. Training this way produces significant increases in hormones such as testosterone and growth hormone; which can help you build muscle and lose body fat. The more you can increase your body’s production of these hormones, the greater the results you’ll get. Women, don’t worry, increasing testosterone through exercise won’t turn you into a man. It will instead help you get and stay lean. Leaner than countless hours walking on a treadmill ever will.
Get More Done In Less Time
Another benefit of total body workouts is that they’re a great time saver. Since they use a few exercises that hit many muscle groups at once you will get more done in less time. Each workout will never take more than an hour with 45 minutes being the norm.
Total Body Workouts Strengthen Your Heart Too
Total body training also helps strengthen the heart, your body’s most important muscle. Multiple sets of squats, rows, and bench presses at each workout will have your heart in overdrive, strengthening it more than walking slowly on the treadmill ever will.
Resembles Real Life Activity
In life, whether you are picking up your kids, lifting groceries out of the car, or playing your favorite sport you use your entire body with every movement. Total body training makes you stronger and better prepared to perform throughout the day and during your favorite activities than workouts that isolate a single muscle group and movement.
How to Perform Total Body Workout
Perform 2-3 Workouts A Week
In order to train each muscle group with a variety of exercises, sets, and reps you should do 2-3 workouts a week. This ensures your muscles get the variety they need to grow.
Alternate Sets, Reps, and Exercises at Each Workout
Your workouts will be most effective when you vary the exercises, sets, and repetitions for each muscle group. For example, at one workout you do dumbbell bench presses for 5 sets of 5 reps for your chest, and at another workout you will do incline barbell bench presses for 3 sets of 10 reps. This variety enables you to stimulate every type of muscle fibers for optimal development. Performing different sets and reps at each workout also allows you to develop different types of strength and fitness at the same time too.
Pick One Exercise Per Body Part
Each workout must include at least one exercise per major body part (chest, legs, back). This ensures you are training all of your major muscle groups evenly, eliminating the risk of developing muscular imbalances and injury.
Get Your Rest
All workouts require you get adequate rest to be effective. Schedule a rest day between workouts when getting started to ensure complete recovery. Weekends are also typically taken off days too. Feel free to perform some moderate intensity cardio or other activity on your days off.
Workout One
Guidelines
Below is a workout that utilizes the aforementioned principles of this article. Feel free to adapt it if you like to suit your individual needs but be certain to stick to the central theme of total body workouts: varying sets, reps, and exercises at each workout.
Perform each exercise for the prescribed sets and reps, rest 2-3 minutes and then continue with the next exercise. Workouts are performed on alternating days with two days of rest after ever third workout. The most common schedule used with total body workouts is training every Monday, Wednesday, and Friday with rest days on Tuesday and Thursday. Weekends are days off. Cardio or other types of exercise can be done any of these days.
After 4 weeks of this workout change up the exercises, sets, and reps and start over. You can also check out our workout archive where we have published workouts for lose weight, building muscle, and more.
Total Body Training Program: Exercises, Sets, and Reps
Workout One (Monday)
Exercises
1. Deadlifts
2. Dumbell Bench Press
3. Stiff Leg Deadlift
4. Bent Over Rows
5. Seated Shoulder Press
Sets and Reps
Week One
• Sets 3
• Reps 5
• Rest 1 minute between sets
Week Two
• Sets 4
• Reps 5
• Rest 1 minute between sets
Week Three
• Sets 4
• Reps 5
• Rest 1 minute between sets
• Increase weight from week 2
Workout Two (Wednesday)
Exercises
1. Lunges
2. Dips
3. Cable Pull Through
4. Pull-Down to Chest or Pull-Ups
5. Dumbell Shrugs
Sets and Reps
Week One
• Sets 2
• Reps 10
• Rest 90 seconds between sets
Week Two
• Sets 3
• Reps 10
• Rest 90 seconds between sets
Week Three
• Sets 3
• Reps 10
• Rest 90 seconds between sets
• Increase weight from week two
Workout Three (Friday)
Exercises
1. Barbell Squats
2. Cable Fly
3. Seated Leg Curl
4. Seated Row
5. Lateral Raise
Sets and Reps
Week One
• Sets 2
• Reps 15
• Rest 2 minutes between sets
Week Two
• Sets 3
• Reps 15
• Rest 2 minutes between sets
Week Three
• Sets 3
• Reps 15
• Rest 2 minutes between sets
• Increase weight from week two
Conclusion
After reading this article you hopefully see the benefits of total body training. After all, what is better than a workout system that produces better results in less time?
