Lab Proven Weight Loss Workout
By - Ken Kashubara
Why These
Exercises?
Weight loss occurs when more calories are expended than consumed. The goal of any non-sport specific weight loss workout should be burning calories.
Total calories burned are based on a person's weight and heart rate. During a single workout, a person's weight is not going to change significantly but their heart rate is. A weight-loss workout will be full of exercises that increase heart rate. The best types of exercises to do this are multi-joint exercises, like squatting and pressing movements.
A weight loss workout should not be full of biceps curls, leg extensions and calf raises with two minutes rest in-between sets. Those exercises do not increase heart rate enough to burn the calories needed for weight loss.
What Do I Need To
Complete This Workout At Home?
How Do I Complete The
Circuit?
A circuit is completing two or more exercises of different body parts after one another with 20 seconds or less rest. After you finish exercise 1, do exercise 2, 3, 4 and then 5. All five exercises equal one set. Take two minutes rest between sets.
Complete 2-4 sets of 10-25 repetitions. Beginners may start with 2 sets and lower repetitions. As you progress, add more repetitions and then sets.
Once you are done with the workout, leave at least two rest days. For example, complete the workout Monday, Thursday and then again Sunday.
How Do I Complete The
Exercises?
Squat with DB Curl at Top
Position A |
Position B |
Prisoner Squat
Position A |
Position B |
Standing DB Shoulder Press
Position A |
Position B |
Lunge with DB, Side Arm Raise at Top
Position A |
Position B |
Bent-Over DB Rows
Position A |
Position B |
How Do I Progress The
Workout?
Can you do four sets of twenty-five? If so, add one minute of jumping jacks, pushups, running/sprints or hard bike riding between exercises.
Eat right, use supplements to maximize your workout and the scale will become a good friend.
Ken Kashubara owns and operates Kash Personal Training in Troy, Michigan. He is certified as a personal trainer by the National Academy of Sports Medicine and American Council on Exercise. He is also a Metabolic Specialist, trained by New Leaf Fitness.
Ken has trained amateur and professional athletes in a variety of sports, from hockey to women's figure competitions.
Most of his clients wish to lose weight and his clients lost over 800 pounds in 2006.
If you have any questions about this workout, please feel free to contact Ken Kashubara
.
