When it comes to losing body fat, you can't just do cardio. You should also not avoid weight training, and think all you need to do is cardio to "look good." A very big and common misconception is that if you have low body fat, you'll look good... that image you have of yourself standing on the beach in your mind…
Well the thing is this, if you don't have any muscle tone because you refuse to do weight training, that image you have in your mind will never properly come to be. This is because body fat covers muscle tone, so if you never work your muscles, once the body fat is gone, you will have nothing to show.
Boy or girl, you need the weights, I'm telling you, girls, please believe me. I know what you're thinking. You're thinking it's going to make you have huge muscles and look like a man…
Valid concern, however, I promise it won't, it will only enhance your feminine curves. And for guys, it's almost obvious why you'd want to train with weights, it's because that's where your tone and size comes from.
So here's the best training split:
Day 1 - Chest & Biceps
Day 2 - Legs
Day 3 - Rest
Day 4 - Shoulders & Triceps
Day 5 - Back
Day 6 - Rest
Day 7 - repeat day 1
This split is so great because, your muscles are given enough rest between workouts, helping you make the gains.
Now let's talk about cardio, this is key to losing body fat. Do the program below, and read part 2 of this guide when it comes out, and you'll be amazed with your results.
Days 1,2,3,5,6 -
On these days, your heart rate needs to be at 65% of your max BPM. Sustain that for a period of 40 min. You can do this on the bike, elliptical or treadmill. Just make sure there's enough resistance and you're in the target heart rate zone, to maximize fat loss. *If you're extra ambitious, you do what I do, 40 min / 2x a day.
Days 4 & 5 -
Interval cardio training shocks the body so that it doesn't get used to the same type of cardio. Interval cardio does not mean you burn more calories, so don't opt for interval training thinking you can rely on it, you need slow & steady cardio as well (days 1,2,3,5,6)
You can use the treadmill, bike or elliptical, and for 1 min you want to go at your max potential heart rate. Then after that, an all out burst for 1 minute, you can either completely rest, or bring your intensity down to a low effort.
So again, that's high intensity for 1 minute, then rest for 1 minute. 1 burst and 1 rest = 1 set.
Day 1 - 40 min
Day 2 - 40 Min
Day 3 - 40 Min
Day 4 - Interval 10-12 sets
Day 5 - 40 min
Day 6 - 40 min
Day 7 Interval 10-12 sets
Stay tuned for part 2... AND if you have any specific questions, shoot me an email!
Photo Courtesy: Tumblr
