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How to Lose Weight Fast - Do one resistance workout (weights) per muscle group per week and get quick weight loss

Lean body tissue (muscle) must be increased for stored fat to be burned effectively. Many people have the mistaken belief that lifting weights will turn them into bulky bodybuilders. This is simply not the case. Heavily muscled people of both sexes must work long and hard with huge weights, massive food intake and often drugs to achieve that development. A modest weight training program like we suggest is designed to give you a firm, trim appearance. Resistance training is a very effective way to lose body fat fast. A mild 50/50 nutritional plan like we have outlined will provide no extra calories to build large muscles. Our plan promotes only mild change in your ratio of lean body tissue to stored fat. This will enhance your body’s fat-burning ability.

What you want is to slightly increase muscle size to enable your body to effectively burn fat through an increased resting metabolism 24 hours a day. Muscle has a huge impact on your metabolic rate. This is important to help you get quick weight loss.

*NOTE: Please consult your physician before beginning this or any physical training program.

Man or woman, you should work each of the following muscles once per week (half can be worked on one day and half on another if it better suits your schedule):

Biceps (front arm)
Triceps (back arm)
Deltoids (shoulders)
Pectorals (chest)
Latissimus (back)

Resistance Training

For a man who has not previously engaged in weight training, purchase a pair of 20 pound dumbbells. Perform the entire workout using these weights. A woman with no workout experience would obtain a pair of 10 pound dumbbells for the entire routine. Remember if you cannot perform the entire routine with a given weight, purchase a weight 5 pounds per dumbbell less, until you find your starting poundage per dumbbell. When you can perform the entire workout on all muscle groups with a certain weight per dumbbell increase by 5 pounds per dumbbell. When you attain the body firmness you seek continue with the weight you are currently using to maintain the body-shaping you have produced.


The workout

For the Biceps, Standing dumbbell curls:

Pick up the weights and stand with your feet shoulder-width apart. Hold      the dumbbells down at arm’s length beside your thighs, with palms facing forward. Keeping your elbows pointing downward, lift each weight to your shoulder, alternating right then left, lowering one while you raise the other. Attempt to perform 12 repetitions with each arm. When finished, place the weights on the ground and relax for 1 or 2 minutes. Then pick them up and perform another 12-repetition set. Continue until you have performed 4 of these sets. Now move on to the triceps exercise. If you could do all four 12 repetition sets go up 5 pounds in each dumbbell your next workout.

For the Triceps, Single-arm triceps extension:

Sit on a bench holding a dumbbell over your head, grabbing the wrist and supporting your working arm with your free arm. Lower the weight until it’s just above the base of your neck. Then press the weight back up to the starting position. Do this 12 times with each arm to complete one set. Then do 4 of these sets. If you could do all four 12-repetition sets on both arms go up 5 pounds in the dumbbell your next workout.

For the Deltoids, Military press:

Pick up the weights and stand with your feet shoulder-width apart. Hold one dumbbell in each hand, and raise them to shoulder level. Push the dumbbells straight overhead so that your arms are almost fully extended. Then return to the starting position. Do four sets of 12 repetitions. When you can do this go up 5 pounds in each dumbbell your next workout.

For the Pectorals, Bench press:

Lie on a bench on your back. Hold a pair of dumbbells just above and outside your chest. Push the weights up to almost fully extend. Then return to the starting position. Do four sets of 12 repetitions. When you can do this go up 5 pounds in each dumbbell your next workout.

For the Latissimus, Single-arm rows:

Hold a dumbbell in one hand. Rest your opposite hand and knee on a bench. Your palm should be facing in. Pull the dumbbell all the way to your hip. Then lower it all the way down to the starting position where the arm hangs straight toward the floor. Repeat 12 times. Then do the same with the opposite arm while resting the other hand and knee on the bench. Perform four sets of 12 repetitions for each arm. When you can do this go up 5 pounds in dumbbell weight your next workout.

For the Thighs, Dumbbell squats:

Pick up the dumbbells and stand with your feet shoulder-width apart. Hold the weights down at arm’s length beside your thighs with palms facing in. Slowly lower your body as if you were sitting into a chair, keeping your back as erect as possible. When your thighs are about parallel to the floor, pause, and then return to the standing position. Do not lower the body past the parallel point or you will put undue stress on the knees. When you can do this go up 5 pounds in each dumbbell your next workout.

For the Abdominals, Knee-ins:

Sit about 10 inches from the end of a bench. Pull your knees together and tuck them as close to your chest as you can, while supporting yourself by grasping the bench behind you. Begin the exercise by extending your legs straight out in front of you. Then bring them back into your tuck position again. Perform 25 repetitions of this exercise. Then do one more set after a rest of two minutes between them. This exercise will be painful and difficult at first, but try to do as many repetitions as you can and work up to the full 25 in each of two sets. This will really shape your stomach in time.

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Aerobic Workout

Do two aerobic workouts and one fat-burning workout per week

You should know that studies have shown a somewhat shocking fact about exercise and fat reduction. In a one-year study of 357 men and women at Stanford University, three to five 30- to 40-minute exercise sessions per week had no significant effect on body weight. This was because the test subjects did not change their dietary intake. They did, however, enjoy a 5 to 8 percent improvement in heart and lung fitness. This means, in essence, the exercise made the subjects fitter but not leaner.

That said, exercise is not totally without merit in your efforts to reduce stored fat. According to Dan Gwartney, MD, in (Fitness Rx for Men, March 2006, p. 95) “Don’t skip out on the workouts, as it makes dieting almost 40 percent more effective”.

Work up to a fitness level which supports a 20 minute “interval” exercise. At 20 minutes of interval training you will boost you metabolism for a full day’s “afterburn” upon completion of the workout. You will also avoid burning any of the lean body tissue (muscle) you have built up in your weight training sessions.

The aerobic workout should be performed in the morning before breakfast. This is because of the body’s natural rhythm of hormone secretion and blood sugar levels. Both the aerobic workouts and fat-burning workouts will have a much greater effect on reduction of stored fat if undertaken in the morning before breakfast. One study found that you burn 200 percent more fat if you do fat-burning cardio right after you wake up, on an empty stomach. At that time your blood sugar and insulin levels are low and stable, and your body is prepared to burn stored fat for energy. This early morning workout strategy is used by professional weight trainers and celebrity trainers for maximum fat-burning effect.

We suggest two aerobic workouts per week, performed before breakfast each day. Take not even a bite of food before you have completed the workout since even that little food can turn off your fat-burning effectiveness. If you have access to a treadmill or other exercise device the routine can be done on that. Otherwise, you can perform the workout with very little expense and with minimal impact by simply buying a small 3-foot by 4-foot piece of thick carpet with a thick padded backing. You’ll also need a pair of jogging shoes.

Warm up by jogging in place on the carpet for 3 minutes. Then run in place on the carpet pad, lifting your knees as high as possible and as rapidly as possible for 1 minute. Then jog in place on the carpet, lifting your knees to a comfortable level like 3 or 4 inches for 4 minutes. Then repeat the 1-minute full effort and 4 minutes of jogging until 4 five-minute periods have been completed (ie. 20 minutes).

At the end of this 20 minute workout you will have completed an interval exercise which will improve your fitness and provide an elevated level of fat-burning which should last the rest of the day.

We suggest one fat-burning workout per week, also performed before breakfast.

Many people cringe at the thought of intensity-filled workouts. This routine is the answer to their desires. It is a long, slow, distance exercise aimed at entering your fat-burning zone. This zone is where your heart rate is raised to between 60- and 65-percent of your maximum heart rate. You will raise it to that zone and maintain it until the 45 to 60 minute workout is complete. (You can compute your 65 percent fat-burning rate by subtracting your age from 220, and multiplying the difference by .65.)

You can either purchase a heart-rate monitor strap and wrist unit or use our rule-of-thumb estimate of your workout heart-rate. If you can easily carry on a conversation while walking or jogging, without getting out of breath, you are in the zone. You should push hard enough, however, that you are almost to a level where you would be breathing harder.

Any low-impact exercise can be used. A treadmill, stationary bike, walking or jogging works well. You can jog in place on your piece of carpet while watching TV. The important thing is to do it before breakfast for maximum fat-burning.

Obviously you can elect to do either the aerobic or the fat-burning workout more often each week if you so desire. The aerobic routine will have an “afterburn” effect of improving fat-burning the rest of the day. The fat-burning routine will burn fat effectively while you are exercising, but will not have the “afterburn”.

We at are not medical doctors.  We are diet and fitness researchers providing you reference information only, not medical advice.  The information given here is designed to help you make informed decisions about your fitness.  It is not intended as a substitute for any prescribed medical treatments.  We advise you to consult with a physician regarding any medical conditions or issues you may have before making changes to your diet or exercise routine.

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