Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss

-

Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss

This 6 week women's fitness trainer was designed to help you lose fat. Give this 4 day weekly workout protocol a shot & accomplish all of your goals!

Workout Summary

Lose Fat
Full Body
Intermediate
6 weeks
4
45-60 minutes
Bodyweight, Dumbbells, Exercise Ball
Female
Whey Protein Isolate, Women's Multi, Fish Oil, Fat Burner (optional)
Brad Borland
download pdfDownload Workout

Workout Description

Fat loss is a tricky thing.
You want to train and keep your strength levels and eat a good satiating diet, but you also want to strip away unwanted fat.
Many will participate in exclusive programs that are either all one way or another. For example, many will perform cardio only and neglect any type of resistance training.
The trick is to keep the muscle you have (since muscle helps burn calories) and to gradually burn fat by combining cardiovascular and resistance training to get a synergistic effect. This will also enable you to avoid long stints of starving yourself and to keep the muscle you have.
Below is a six week workout routine designed to shed fat and either keep or build a little muscle along the way.
Of course it goes without saying that your diet has to be on point in order to burn even more fat. No tricks, just hard work, consistency and the right mindset.

The 6 Week Women's Fat Loss Workout Plan

The following plan is to be performed twice per week and as a circuit. At the end you’ll have a choice of low intensity steady state cardio or high intensity interval cardio. Do each workout twice per week with at least one day of rest after two consecutive days.
Perform the following as a circuit with 3 to 5 rounds and 10 to 15 reps each. Rest 2 to 4 minutes after each completed round. Afterward, you’ll do a session of cardio to round out your fat-burning workout.

Women’s Fat Loss Workout 1

ExerciseSetsReps
Incline Dumbbell Bench Press3-512-15
Dumbbell Jump Squat-12-15
Renegade Row-12-15
Dumbbell Lateral Lunge-12-15
Dumbbell Squat to Press-12-15
Dumbbell Upright Row-12-15
Dumbbell Curl-12-15
Exercise Ball Crunch-12-15
Plank-12-15
Interval cardio (mode of your choice): 2 minutes of warmup, alternate 1 minute of intense interval with 1 minute of low intensity active rest), end with 2 minutes of cool down. Perform a total of 8 to 10 intervals.

Women’s Fat Loss Workout 2

ExerciseSetsReps
Plyometric Push Up3-512-15
Box Jump-12-15
Inverted Row-12-15
Dumbbell Reverse Lunge-12-15
Dumbbell Overhead Tricep Extension-12-15
Goblet Squat-12-15
Ab Crunch-12-15
Lying Leg Lift-12-15
Steady state cardio of your choice: 20 minutes


The Best Fat-Loss Workout of All Time

Your Lean-Body Plan-what is the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: A combo of strength training and high-intensity interval training (HIIT). It's not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You'll crush calories, build fat-burning muscle, and avoid plateaus.



I'll admit that as a woman, I was hesitant to start lifting heavy weights. In my mind, weight lifting equated to a "bulky" and "thick" body. But I quickly learned that this couldn't be farther from the truth. Muscle is metabolically active, meaning that it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is more dense than fat so don't rely on the scale to track your progress. You will see the amazing results in the mirror and feel them every time you pull on your skinny jeans.
This workout combines strength training and HIIT to give you a rock-solid core, lean legs, and defined arms.
You'll need: A pair of dumbbells (10-20lbs), a jump rope.
How it works: Do 1 set of each exercise without resting between moves. Repeat the entire circuit 3 times. If you're short on time, you'll still get a great workout by doing 1 full circuit. For best results, do this workout 3 days per week. To make it more challenging, increase the weight for each exercise



Single-Leg Dead-lift

This exercise targets the glutes and hamstrings, giving perfect definition and lift to your booty.
How to do it: Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Shift your weight into one leg. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor (keep the weight as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement. Do 8 reps each side.























Comments

  1. volunteertravel5 May 2019 at 23:18

    Such a great piece of information I have found. Thank you very much for sharing this information with us. It seems really helpful. I am going to stick with the plan. https://www.living.fit/

    ReplyDelete
  2. Unknown31 May 2019 at 03:41

    Thanks for the detailed blog. It gives a meaningful idea. You can also visit Fittness Freaks. to get many exercises at the home that you are looking for.

    For more detailed visit:Fitness Exercises

    ReplyDelete

Post a Comment

Popular posts from this blog

For A Complete Shoulder Workout,Dumbbell Shoulder Press,Military/Push/Machine Press, Front Dumbbell Raises,

-
Image
 For A Complete Shoulder Workout : for-a-complete-shoulder-workout/ One of the most visually appealing muscle groups is the deltoids or shoulder. When fully developed the shoulders add width to your upper body and create the v-taper of the body down to your waistline. The shoulder is split into three parts: the front, side and rear deltoids. Training the shoulders is different to other parts of the body in some respect as there is more to it than just creating huge cannonball delts, there is also some priority to create proportion and symmetry in the shoulder muscles. Personally the effect on training shoulders is a different feeling to other parts of the body. I can hardly ever achieve a pump or DOMS. For me the shoulders have always just felt sore and because of this it is a difficult muscle to learn about training from experience. To make sure you have all bases covered when you are working out your shoulders make sure to include these exercise...
Read more

Best Weight Loss & Muscle Gain, Cardio,Treadmill, ARC Trainer, Recumbent Bike

-
Image
Cardio : Indoor Cardio Kit at The Gym : How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather. If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a  treadmill , biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your cal...
Read more

Best supper should workout Back Dumbbell Shoulder Press,Front-Delt Emphasis,Upright Barbell Row,

-
Image
 Best Muscle-Building Shoulder Exercises: Which are the best exercises for overall shoulder development.We let science decide. 141 https://keranfitness.blogspot.com 17 325 The list you're about to read is based on two factors: EMG tests, which measure electrical activity in the deltoids; and an exercise's ability to accommodate load. For example, you may be able to do an overhead barbell press with 185 pounds, but use only 35-pound dumbbells on lateral raises. More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG. We cite research, when available, but we'll admit up front that this list reflects yet another factor: our best judgment, based on many years of lifting. For each exercise, we'll tell you why it made the list and how to use it in the context of your workouts. If you disagree with our selections, or think we missed the boat by overlooking your favor...
Read more