2-Week Training Schedule To Lose Fat And Gain Muscle!
After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it.
So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!
This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.
Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).
Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.
SEATED CABLE ROW
Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.
Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.
SEATED BENT-OVER REAR DELT RAISE
Choose 3 or 4 exercises that target the shoulders.
*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.
How & When To Do Cardio?
Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.
If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.
Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.
Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.
Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).
Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!
|Wednesday||Cardio||Back and biceps, abs|
|Friday||Cardio||Chest and triceps, abs|
I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!
Not to worry, after the 2 weeks are over I won't leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.
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For my body personally I have learned I respond better for fat shredding doing cardio on an empty tummy and on weight training days I need a little fuel before I ask my muscles to kick ***
I'm on week 7 and all together I have lost 19 pounds since I first started , can't wait to try this at the gym ! Very excited though I cant always make it to the gym is there any good workouts to replace the arm section I can do at home
Is there a way to add this to my body calendar or save it somehow? I'm not going to have access to my laptop at the gym. I only have my phone. There's got to be some way to save or export these plans so they can be useful!
I'll let you know the instruction.
1.choose 3-4 exercise you want to do.
2.Do exercise at least 3sets of each exercise with recommend reps.
Most important thing is you have to feel your muscle.
If you think your muscle doesnt feel like to grow then you have to increase the weight.
I'm still not cleared regarding the number of sets! I just did one set as listed and it only took me 20 minutes. Seems too little time and I did a comfortable amount of weight to make the reps recommemded
Looking forward to getting back into the gym and getting on the right track. Hopefully this workout program can get me going again. Joining the gym on Thursday and will be starting this program on Monday.
Started this workout today and its really effective. Am eagerly waiting for 2 weeks to pass to see results. Looking forward to maintaining a healthy and fit lifestyle starting with this.