Weight Loss Cardio Workout & Resistance Training My Way

This is the week I have been waiting for as I am finally starting my new and improved routine that is going to that my body to the next level of fitness. This next workout will consist of intense weight loss cardio workout, heavy weight training that involves core strength training while eating healthy carbohydrates, proteins and fats at the right times and right amounts.

To beginning with this home exercise program you have to have the right mindset as it become hard to continue when energy levels are low and desire weakens and that is why before you begin you do two things:

1. Write down short-term and long-term goals and why you want to achieve them.
2. Take a picture of yourself for motivation and put it where you will see it every day.

Stick with it as in the end you will accomplish so much that you will want to start exercising with this method for the rest of your life as the weight loss and fitness results are incredible.

Weight Loss Cardio Workout

So if you didn’t know I am a big believer in the “HIIT” program so surprize!

Cardio at high intensity interval training is the only way to go for the results they produce are what you should expect when spending time exercising. Going from high to low intensities keeps your body adjusting to the exercise and shocks your energy storages that aids in more calories being burned during and after the workout.

Today I will be on the treadmill going from level 6 to level 12 every 30-45 seconds. This will be difficult as the second I am able to check my breath I begin sprinting again. I will do this for 10 to 15 minutes and then begin with the multi core weight training.

Exercise Equipment You Can Use for HIIT

• Treadmill
• Stair climber
• Elliptical glider
• Stationary bike
• Rowing Machine

Exercises for Outside HIIT

• Sprinting
• Jump rope
• Bike
• Plyometrics
• Play a sport
• Swim (this one could be done indoors as well)

You have your options so choose one like I did and begin your weight loss cardio workout to burn fat and accelerate your metabolism.

Core Intense Strength Training

Weight training is not only going to be lifting heavy weights but body weight, core and insane sickening intensities. It is the only way to go but with what I am doing you can go at less intensity. Before you attempt high intensity exercise you must ease yourself into a exercise routine to avoid over-training and injury.

Because these workouts are so intense I will stick to three days a week and to light cardio on off days so for the three days it will be a full-body workout. Here is the outline of what I am doing:

Super-Setting #1 (3 Sets / 10-12 Reps / 30 Second Rest)

• Chest: Ball Dumbbell Bench Press
• Back: Wide Grip Pull-ups
• Shoulders: One-leg Upright Rows

Super-Setting #2 (3 Sets / 10-12 Reps / 30 Second Rest)

• Triceps: Weighted Dips
• Biceps: Dumbbell Curls
• Traps: Shrugs

Super-Setting #3 (3 Sets / 10-12 Reps / 30 Second Rest)

• Quads: Squats w/Squat Jumps
• Hamstrings: Dead Lifts w/Leg curls
• Calves:  Weighted Calf Raises w/ Calf Jumps

Super-Setting #4 (3 Sets / 12-15 Reps / 30 Second Rest)

•  Upper Abs: Weighted Ball Crunches
• Lower Abs: Hanging Leg Lifts
• Obliques: Medicine Ball Twists

This should take you about 30 to 45 minutes to complete as that is the intensity needed to accelerate your heart rate for burning calories and building lean and toned muscle.

Eating Healthy to Burn Fat

Nutrition is 75% the reason you will or will not lose weight and create the body of your dreams. It all starts when you role out of bed in the morning as the first thing to begin your day is eating breakfast. You don’t have to eat breakfast right away but at least try to eat something in the morning. Another thing is to be planning out your day as eating 5 to 6 small meals a day will aid in burning more calories throughout the day.

Focus on more carbs in the morning and less at night as your body will be shutting down and does not need all that extra calories. Increase your lean protein to speed up your metabolism and to keep you fuller for longer. Focus on complex carbs like oatmeal, whole wheat bread, vegetables, certain fruit, etc. (if needed google complex carbs for help)

Last thing is you need to know how much to eat so keep track of the amount of calories you are eating and go to weight loss calculators and find out what calorie, carb, protein and fat ratio you should be eating. Remember 75% is what you consume.

“Your are what you eat!” 

Conclusion

After going over everything I will be doing you can see how important each and everyone of these factors has an impact on the results I achieve. A good thing to know is how motivated you are and the time and energy you want to spend on improving your health and fitness.

If you would like to attempt some methods of exercise I use than give it a shot and get back to me on how it went and what I can do to help you even further. Us here at top weight loss site are here to help you so anything you want to know please contact us with anything. We would be happy to answer any questions.

Have a great day and God bless!