Have you tried many bogus exercise programs that promise you that dream body and ultimately failed? Look no further as I discuss the 4 fundamentals of exercise that form the core of many reputable exercise programs.
1 - Choose the right exercises for your fitness level
Choosing the right exercises for your fitness level is key to losing weight. You simply can't go to the gym and straight away pile on pounds of steel on the barbell or select the highest speed and resistance on the treadmill. You should take it slow so that your body can adapt easily and to avoid injury which would completely ruin your exercise schedule.
The main resistance exercises you should be focusing on are pullups, pushups, bench press, squats, dips and lunges. These exercises involve all your major muscle groups and thus will allow you to build more muscle and burn more fat than if you tried resistance exercises that focuses on single muscle groups.
With respect to cardio you should set the resistance level and speed level to the lowest setting, overtime you may increase the speed and resistance.
2 - Your workout should be intense enough
When you workout you need to make sure that the intensity of the exercise is high enough. With high intensity exercises I DO NOT mean exercise through pain, I simply mean high intensity exercises to the point of moderate discomfort.
High intensity exercises will allow you to lose weight a lot quicker than if you did low intensity exercises. High intensity exercises will also build you more muscle which will allow you to prevent injuries from intense activities and also to allow you to move more freely and be able to lift and carry heavy objects with ease. As a rule of thumb "High intensity = Quicker results."
3 - Your workout should progress over time
As time flies by when you workout you need to take your exercises to the next level by either increasing the resistance of the exercise or by increasing the number of repetitions of that exercise. If you don't progress by increasing either the resistance or the number of repetitions your body will not allow you to lose weight since it doesn't have any reason to change. You need to force your body to lose weight.
For example, pushups. Once you could do 1 set of 12 pushups you can make the exercise more difficult by placing your legs on a higher surface such as a chair or a set of stairs or you could increase the number of repetitions of pushups from 12 to 13 or more.
4 - Decrease rest times
By decreasing the time you rest between the sets of your exercise you are allowing your body to adapt to the decreased rest times. For example, If you usually take a 1 minute break between each set then reduce that to 45 seconds. This will force your body to work more efficiently.
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