The first thing to do is measure your weight and if you can your body fat percentage, to have a reference. Even so, keep in mind that the success or failure of this will be the work and dedication that you impose on both the weight and exercise routine you choose, and the nutrition you use. Always keep in mind that the same routine can generate different results in different people, and it is that everything depends on the physical condition that each individual has at the time of starting it. It also influences how seriously you take your training; it is always good to repeat yourself that this is not something forced, it is something that you imposed on yourself for physical and health improvement.
Weight loss routines to burn fat
In a period of twelve weeks, which is equal to three months, an average person can lose between six to eight kilos, this can be by increasing muscle mass as well as maintaining it. The point is to achieve a very good balance between the type and amount of food that you include in your food consumption, with the amount of exercises that you will add to your routine to burn fat, just as we have to remember that we cannot restrict everything, from one moment to another.
Resistance and balance are the fundamental basis of any exercise routine, so if you want to achieve the expected success, it is good to keep in mind that when you decide to start an exercise routine, either to increase muscles or to eliminate fat, the most Recommended is to start small and increase day by day, as well as including all muscle groups in this regular routine.
Most of the exercise routines are based on an almost total elimination or restriction of calories, the best thing to do is to choose a routine that requires a reduction in the minimum calorie intake and in turn begin light cardiovascular work, but at the same time contain hard work on the muscle part, as this will help you lose fat and gain muscle mass.
The ideal for a fat loss exercise routine is to do it three times a week, with a rest day in between, if they are weight exercises the ideal is to do them for 30 to 45 minutes and if you are going to add aerobic exercises, you must do it separately from weight exercises.
How to perform the exercise routine
The most recommended is that you do the exercises on Monday, Wednesday and Friday because that way you have the days of the weekend off. Most routines have a different plan depending on your level, which can vary between beginner, intermediate and advanced.
Everything will depend on the experience you have doing exercises, if you are a beginner or novice who has been training for less than 6 months, it is best to do the beginner routine and after three months you can move on to the intermediate phase. The beginner and intermediate routine combine opposing muscles in their series, they have exercises of two to three series and have up to 15 repetitions and 20 to 30 seconds of rest between each one.
The muscle groups that are opposite also come together in the advanced routines, but in this one, as it is advanced, an exercise called pre-exhaustion is added that helps increase the intensity level (this does not include the shoulders).
Chest and back
• Bench press and seated row for 2 to 3 sets of 15 reps.
• Lat pulldown and incline press for 2 to 3 sets of 15 reps.
• Cross between pulleys and dumbbell pullover for 2 to 3 sets of 15 repetitions.
• Lying press and femoral flexion for 2 to 3 sets for 15 reps.
• Seated femoral flexion and scissors for 2 to 3 sets for 15 reps.
• Seated Leg Extension and Heel Raise for 2 to 3 sets for 15 reps.
Shoulders and arms
• Seated dumbbell press and curl for 2 to 3 sets of 15 reps.
• Chin row and triceps pulley pulls for 2 to 3 sets of 15 reps.
• Arm curl with standing bar and triceps bottom for 2 to 3 sets of 15 repetitions.
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