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This is how I burned my body fat:
After 20 years of experience in the sport and
trying many different systems, ways, programs, methods, researches
and supplements I think I know finally what is the best way to burn
your body fat. In this article I will try to describe the program
that did work with me, hoping to help you making your own one by
using my experience as a guideline.
First, you need to know what to do exactly and why you do it in
order to reach your goal (burning as much fat as possible).
There will be three simple steps you have to follow:
1- Stop being lazy.
2- Cardio trainings.
3- Weight lifting.
1- Stop being lazy.
It sounds easy, simple and anyone can do it, but in fact it is
not. If you can’t stop being
lazy in the first place you better stop reading this article,
because that won’t help you anyway.
If you agree with me to stop your laziness and start moving your
brain AND body I tell you that we are halfway already and you may
choose one or both of the two other steps left.
2- Cardio trainings.
3- Weight lifting.
For each one of these ways you will have a totally different
benefits, we will talk about it in this article step by step. I will
be using simple English for the average reader and simple methods
that works for both beginners AND advanced athletes, without any
unneeded complexity.
You can use one of them or a combination of both of them in order to
get much better results faster.
- With Cardio you will be able to build more endurance by
working out at
least 30 minutes/day, such as jogging, rowing,
stepping, cycling, rope spinning, dancing, walking, etc.
- By weight lifting you will burn your body fat covering your
muscles and get the ripped look with much more strength and
explosive power (especially for Boxing, Martial arts, Soccer,
Football, Basket ball, Baseball, Runners, etc.)
The best way to burn your body fat is to use all your body muscles,
each one of them and every workout you will do. By doing 3 sets of
weights lifting and repeat that for 12 to 15 times (we call that
reps). Take a rest for 30 seconds between these sets.
Why?
This way you will keep your heart rate high in order to enforce you
body to use the stored fat as fuel after he used the sugar and
burned it out in the first place. If you start feeling weaker on the
workout it doesn't mean that you have to stop it and get
discouraged. It is all about burning your fat not increasing your
strength (not now at least).
No matter what you do and how long you do it make sure you are
hydrated by drinking water, lots of it even if you don't feel
thirsty. Just keep drinking throughout your workout, take a sip
whenever is possible.
You may be using your program of weight training each other day,
like Monday / Wednesday / Friday, and use your program of cardio the
other days Tuesday / Thursday / Saturday.
That might be too much for you as a beginner so I would advise you
to cut it off into 2 days for each program, or use one single
program of these two. But I would do the cardio day anyway at least
once a week in order to improve your bloodstream by a different way.
The training will be 4 days / week instead of 6 days.
Cut out the days you will be busy or tired or just don't feel like
training at all, listen to your body and don’t over do it. The
cardio training should be between 30 and 45 minutes in the beginning
and start to prolong it into 60 minutes MAXIMUM. Even if you feel
good and energetic do not keep working out more than needed, your
body has a specific limit, so listen to it and give it what it needs
from training, resting, food, supplements, and some free time as
well.
The following schedule will help you to do so:
Remember, you are learning the basics now, the elements you need in
order to develop your own one that works with you. Do not ever think
that what works for others should works for you, because humans are
different so they react different as well to a specific programs.
This program will be a good basic to get ripped by burning your body
fat.
Try to do different exercises while you are on your cardio program,
as I said above like jogging, rowing, stepping, cycling, rope
spinning, stairs climbing, elliptical machines, dancing, Thai Bo, or
any other similar workout. This way you don’t get bored by doing
just a few minutes of each form. I used to start with 8 minutes of
stepping, 1 minute rest, 8 minutes biking, 1 minute rest, 8 minutes
rowing, 1 minute rest 8 minutes stairs climbing, in total you have
been doing 35 minutes.
After 2 weeks you may start adding one minute to each one of them
until you reach the 60 minutes in total. Keep your heart rate at 70%
while training and keep the fun in it to encourage yourself going on
to the end.
Monday / Wednesday / Friday
35 to 60 minutes of cardio
Tuesday / Thursday / Saturday
Chest: Dumbbell + Cable 3 sets of 12 to 15 reps
Back Bent over rows 3 sets of 12 to 15 reps
Biceps Dumbbell curls 3 sets of 12 to 15 reps
Triceps Cable extensions 3 sets of 12 to 15 reps
Abs Crunches 3 sets of as much as you can
Legs Lunges 3 sets of 12 to 15 reps
Trig ! |
TRIGOPHARM® - Europe
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