Weight loss, muscle gaining workout

                

Okay so in this part of the blog we are going to bring you a program that you can do on a weekly basis at around 2-3 times a week.  These exercises aim to burn fats and build muscles at the same time.

Important things to note:

                -always do stretching before doing these workouts it prevents injuries and you will feel lesser muscle soreness the days after.

                -after stretching is done get yourself warmed up by jogging on the treadmill for 5 min.

                -when you feel any pain during the workouts you should STOP this will probably mean that your body is working and therefore producing results.

                -to get more effective results once you start doing these workouts try to complete everything with minimal stopping.

                -do each workout with repetitions of 9-10 and a duration of about 30 seconds after done rest for 30 seconds and start on the next one.

Here is the workout routine:

                1. Squats

                2. The bench press

                3. Lunges

                4. Abs Crunches

                5. Arm rows (one arm)

                6. Dumbbell curls

Okay let’s start with number 1: Squats

This can either be done with dumbbells or a bar.

                     

Number 2: The bench press

Start off with a lighter weight and go on to heavier weights after a few training days has gone by.

Number 3: Lunges
These are especially effective if you just started regular training as it can boost up your core strength.

Number 4: Abs Crunches
Another very effective exercise this can help burn fats around your stomach and also increases the core for preparation of lifting heavier weights in the future.

Number 5: One arm rows
These exercise is focusing on biceps and your back which is one of the most important parts of the body to train.

And the last exercise: Dumbbell curls
Get that finishing touch to your workout by adding an exercise which focuses on your biceps.

Okay so now you should have already had an idea of the whole routine. Do this 2-3 times a day and 2-3 times a week.

Helpful tools for your workouts:

Stopwatch for timing estimations for your workouts-

Body fat calculator to check on how well you have been progressing-



Done by: Joshua Robert