Simzzz 
"My goal is to reduce my body fat and be lean.Get my waist size from 36 inches to 27 inches in 16 weeks.
I also want to improve my swimming and surfing fitness."
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To cut Fat I do 15 to 35 minute workouts. Cardio is done 4 times a week. The more intense cardio is done on my non- weight training days:
20 minute cardio is the high intensity interval training which can be done using running, biking, stationary bike, orbitrek machine or skipping. Check www.bodyforlife.com and click on cardio.
15 minutes may seem like a walk in the park, but not with Guerrilla cardio. Warm up for five minutes either fast walking or jogging followed by 8 20 second sprints separated by 10 seconds of rest (sprint 1 - 20 sec then 10 seconds rest; sprint 2 8 seconds followed by 10 seconds rest and so on until sprint number 8). I use this workout on the stationary bike and the orbitrek. Skipping can be used too, and its even more intense.
35 minute cardio can be a cool 5 minute warm up then maintain a medium pace for two minutes and hit a high sprint/skip etc for 1 minute, then bring it down one minute then high for 1 minute etc. once you challenge yourself and remain focused the fat will drop off.
Weight training:
Right now I'm following this method for two weeks:
upper body I train on Monday and Friday then alternate with training lower body first the following week-
EZ bar chest on Swiss ball press 2X 10 - 10 lbs
dumbell shoulder press - 2 X 10 - 7.5 lbs
EZ bar barbell bent over rowes - 2 X 10 - 10 lbs
EZ bar lying tricep extensions - 2 X 10 - 5 lbs
EZ bar bicep curls - 2 X 10 - 10 lbs
After two weeks I'm going to increase the weight and use different exercises.
Lower Body
Swiss ball squats using 8 pound medicine ball - 2 X 12
dumbell lounge - 2 X 10 - 8 pound medicine ball
jump squats - 2 X 10
swiss ball hip raises while heels of feet are on the swiss ball and you slowly raise your hips and hold and squeeze. 2 X 10
ABS:
Abs are done three times a week after cardio. I do 2 sets of 15 for each exercise circuit style:
I start with lower abs ( reverse crunch; leg raises balancing on swiss ball) obliques (sitting twists with swiss ball) upper abs (swiss ball crunch - 1st set is with my hands at the sides of my ear and the second set with an eight pound swiss ball)
I finish the ab workout with the plank hold - 2 times for 20 seconds. |
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