You want to lift weights to build muscle and tone your body and you want to do cardio 2 or 3 times a week to get rid of that stubborn belly fat but you just can't find the time to do everything. You have a family, a full time job and other commitments. Sometimes you just need to take a break. It's hard choosing what to do. What if you could build muscle and lose fat at the same time?
What if you could accomplish all of your fitness goals in only 45 minutes a day and do this only 4 days a week? If you can follow the simple routine in this article you can have the body you want in only 3 hours a week! For your first circuit chose a weight that you can lift for 12 reps.
You then start the workout by doing the 12 reps for the muscle that you want to work first. After you finish these 12 reps you go immediately to the next muscle and complete those 12 reps. You go through all 5 muscle groups and do the reps with no rest between sets.
I have taken the idea of supersets and a circuit workout and combined them into one. For your upper body you do one exercise each for your chest, shoulders, back, triceps, and biceps. Same for your lower body. One exercise each for your quads, glutes, calves, and hamstrings.
To start the work out you would choose 1 exercise for each body part. For example: incline dumbbell presses for your chest, seated dumbbell overhead presses for your shoulders, dumbbell rows for your back, dumbbell extensions for your triceps, and standing dumbbell curls for your biceps.
Once you have completed all of the muscles, you rest for one minute. For my second time doing the circuit, I increase the weight so that I can do 10 reps of each exercise. For example, if on the first exercise for my chest I used 45 lb dumbbells, for the incline bench press, for the second circuit I would use 50 lbs, and the third circuit would be 55 pounds. Do this for each muscle group. By doing a higher number of reps at the first of the workout you can tone your body more and by going to a higher weight at the end of the workout, you will build more muscle.
The fact that you are not resting between sets will keep your heart rate high and this in turns helps you to burn more calories! This workout gives you the best of both worlds. The one thing that I really love about this workout is that there are so many ways to change it up that you never become bored and your body is continuously having to adjust. This keeps your muscles guessing and growing.
You can change the order in which you work your muscles. One day work your chest first, the next your shoulders. This also gives you the benefit of giving each body part the first exercise when you have the most energy and strength. You can change up the actual exercises that you do for each muscle group. Each time you workout you will do two different exercises for each body part.
The first day, for your chest you might do 3 sets of flat bench dumbbell presses and 3 sets of dumbbell flyes. Your next workout you can change that up to 3 sets of dumbbell pullovers and 3 sets of incline dumbbell presses. If your focus is getting bigger, instead of starting with 12 reps, you can use a heavier weight and do 8 reps.
You could go 8 reps, 6 reps, 4 reps, etc. If you really want to get toned, start with a lighter weight and 15 reps, 12 reps, 10 reps. One other thing that I do to change up this workout is to vary the number of circuits. Normally I will do 6 circuits for each body part.
Losing weight is actually very simple. Eat less food and burn more calories, it really is that easy. Unfortunately most people go about the weight loss process the wrong way. Often they will starve their bodies to achieve fast weight loss but this can have a bad effect on your total health and wellness. With starvation the body is deprived of essential minerals and nutrients and important muscle is lost. If you are serious about losing weight then you should restrict your weekly weight loss to no more than a kilo. This can easily be achieved by reducing your calorie intake by 400-500 a day.
When you start looking for a workout routine to lose weight, it is so difficult to choose the right one for you. When trying to choose that perfect program it is vital to select one that has a good mix of both cardio and weight and strength exercises. P90X2 covers all these bases and provides the ideal system and is one of the best workout routines to lose weight on the market today.
The P90X2 program provides an easy to follow, intense workout program that covers all areas of body exercise with the extreme intensity to transform your body in only 90 days. Following on from the massively successful P90X program, P90X2 is a "turbo charged" version of the original. The P90X2 program covers all the workout routines necessary to sculpt your body into the body you have always dreamed of. With some simple accessories you can follow a diverse, but easy to do set of workouts under the expert instruction of Tony Horton from the Beach Body team.
Here are some simple suggestions to lose weight:
• When we eat whole, unprocessed foods, we add
more fiber and nutrients to our bodies. This
makes us satisfied with smaller portions at
mealtime and when we eat less, we will lose
weight.
• Protein from fish and lean meats will help us
develop stronger muscles.
• Keep track of your calories, especially at the
beginning of any diet. A few extra foods here
and there may not sound like much but this kind
of unmonitored eating can doom any diet to
failure in the first few days.
• Change your meal choices around, eat 1400
calories one day, 1600 another and then back to
1400 calories. When you keep your body guessing,
you can continue burning fat rapidly.
• Walk for 30 minutes at least once every day
and build up to two 30-minute sessions. This is
great for your cardio and will help shape up
your lower body.
• Work out with weights 3-5 times a week for the
best toning and firming results.
• You can do crunches and other abdominal
exercises every day and this will get you that
flat belly much faster.
