Do you need an exercise weight loss plan that just gets you really pumped up and gets your body raging with fire in no time so that you can enjoy the effectiveness and benefits of exercising without getting in the way of your busy schedule?
If the answer is yes, then this mini guide is for you. This weight loss plans for the busy bee can help busy people like yourself stay fit. This weight loss exercise plan can be divided into 2 plans. Plan one is the weekend warrior plan, which is you are only required to exercise on the weekends and the other plan is to workout twice anytime during the weekdays but only for 45 mins.
An exercise weight loss plan for the Busy Bee plan 1
This is an exercise plan for the busy people than can workout during the weekends only. The workout days are Saturdays and Sundays. Therefore, during Saturday, the workout consist of exercises that workouts out the legs, chest and triceps. Then on Sunday, the exercises would be the ones that exercise the back, shoulders and bicep muscles.
This way, we can actually hit the entire body muscles in two days. Stomach exercises and cardio have to be done after the weight training on both days. Each cardio session should be around 30-45 minutes at the heart rate of 75 percent of your maximum heart rate. Yes, it seems like an impossible task but then we can win all can we. The weekdays off exercise will give you ample amount of rest to recover for the next weekend.
An exercise weight loss plan for the Busy Bee plan 1 layout
The exercise format for all the exercises should be done this way. Each exercise consists of 2 sets. Each set consist of 2 phases. Phase one would be a set of 8-10 heavy reps and then without rest, continue with phase 2 which is doing the same exercise but at a lighter weight and higher reps. For example, the first phase your rep out 10 reps with a 30 pound dumbbell, then put that dumbbell down, grab a 20 pound dumbbell, and rep out 15 reps.
The purpose of doing this is to fully workout the fast twitch and slow twitch muscle fibers. We are at short of time here; therefore doing this way is better than the traditional 3-4 sets pyramid training.
An example of the program would be
Day 1: Legs, chest and triceps
Barbell squats
Leg press
Single leg press
Lunges
Incline barbell chest press
Bench press
Incline dumbbell chest press
Cable crossover
Dips
Standing cable triceps press downs
Lying triceps extension with EZ barbell
Day 2: Back, shoulders, biceps
Assisted chin-ups or chin-ups
Lat pull down to the front
Barbell rows
Barbell dead lifts
Dumbbell shoulder presses
Bent over rear delt reverse flyes
Standing lateral raises or up right rows
Standing biceps barbell curls
Seated incline dumbbell biceps curls
This exercise weight loss exercise plan should not last more than 45 minutes on the weights and 30- 45 mins for the cardio session.
An exercise weight loss plan for the Busy Bee plan 2
Ok, this exercise weight loss plan 2 is for those that can workout during the weekdays but only has limited time for cardio and weights. One of the most advised approaches towards this is by using circuit training on both of the days.
An exercise weight loss plan that can work both your cardio and muscles!
Yes, circuit training is a form of high intensity training that can give you the benefits of cardio and weight training. This circuit is performed by alternating 2 sets of weights and 1 set of high intensity cardio and this each session will have to work the entire body. Basically, if the muscles are challenged to its limits, you will achieve hypertrophy, meaning build muscles. There fore, each set of weights has to be done until you really tax your capabilities. By alternating weights and cardio non-stop, your heart rate will be elevated through out the session giving you the benefit of fat burning.
An exercise weight loss plan for the Busy Bee plan 2 layout
Barbell squats
Leg press
Running
Lunges
Lat pull downs
Running
Barbell rows
Seated cable rows
Stair climber
Bench press
Incline dumbbell chest press
Rower
Cable chest flyes
Dumbbell shoulder press
Running
Upright rows
Lateral raises
Running
Standing cable triceps press downs
Barbell curls
Note: For each weight exercises use the weights that can give you total failure at 12-15 reps to really stimulate the muscle fibers. On the cardio machine, each cardio will be 2 minutes and it must be your max, really killing you at the end of the second minute. Each session should be around 45- 60 minutes and your heart rate should be at 70 percent of your max throughout the session.
Abs
For abdominal workout, do basic crunches for two sets of twenty-five reps, bicycle crunches for two sets of twenty-five reps and seated knee ups two sets of fifty reps.
Exercise is the one of the most crucial component in weight loss. Neglecting it and just dieting for fat loss is one of the biggest mistakes you can make. Invest in some proper weight loss weight-training program to get your fat loss accelerated. It pays to get the right direction to your ultimate goal, your dream body.
Chung Leong Yu
http://www.articlesbase.com/fitness-articles/an-exercise-weight-loss-plan-for-the-busy-bee-91586.html
need Weight Loss plan that does not involve too much exercise?
I have drop about 10 lbs in just exactly a week without doing any exercise. I only ate 2 slice of raisin bread for breakfast and one apple for lunch and NOTHING for dinner. Also I smoke 3-5 bar of ciggaretes everyday.. I know this is so pathetic. But I am a little bit busy to do exercise OTHER than walking at 30-40 minutes a day (if that counts). Can somebody give me a better weight loss plan less to lose weight 30-40 lbs in 2-3 months.. My current weight is 167 lbs with 5'8" tall
Wow….. you need to think about possibly doing a 20 minute "run" and than some situps and pushups. You will ultimately lose the wait quick, especially with a proper diet.
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Nicole Richey it. Just don't eat. What a cow she is anyways.
Regards,
A stick
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Try the South Beach Diet. I lost 20lbs just in the 1st month. It's healthy and once you are past the 1st 2weeks easy.
Good luck. Also start doing little things.
-When you go to the Grocery Store, Park way out on the far side of the parking lot and walk in
-At work, every hour on the hour, get up, and go to the break room to refill your water bottle.
-Drink lots of water, My fiance lost 35lbs in college b/c he cut out Sodas all together
-Lay off the coffee. Caffine has been known to cause mild dehydration to where people confuse it with hunger.
-Eat high fiber veggies… celary, broccoli, & cauliflower are good. Substitue hummus for ranch dressing. My favorite is Roasted Red Pepper, it tastes like bean dip.
Most of all. if you can get in even 1 work out a day for 5 minutes that's more than what you are doing now. and then add 1minute a week. In 25 days you will be doing 30min a day. and you will see the difference. (you dont even have to do high intensity, walking does the trick too!)
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You are going to wreck your metabolism that way. You need to find out how many calories your body needs a day to function then keep a food diary and make sure you don't go over those calories and you should be good.
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If you continue losing weight the way you are, you will lose all your muscle mass, be weak, have no energy and get VERY VERY sick. Once you start eating normally again you will put all the weight back on except this time it won't be muscle and fat but just fat.
If you want to lose weight healthily, eat properly but instead of walking for 30-40 minutes each day RUN or do a very high intensity cardio exercise for that 30-40 minutes per day. You should also do weights at least 2 of those days. Saying you don't have time for your health is a cop out. Your health should be your #1 priority. If you don't have time, MAKE time.
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5'8"? 40 lbs? You don't need to lose that much to be healthy, girl. 140 lbs is easily a recommended weight. But I'll answer your question.
There is no way to lose that much without exercise. The best way to lose weight is to burn more calories than you take in. Walking is NOT going to help. It's so natural and common a movement, that your body really doesn't care. I suggest PUNISHING your abs and calves with aerobics if you can only get 30-40 minutes of exercise in. Abs and calves are some of the most regenerative muscles in the body, meaning you can work them more.
If you REALLY want to lose this weight, I suggest making time to exercise. Especially weight training. It's a very controlled movement so it's "easy" on your body. Walking and jogging actually traumatize your joints and spine more than weight training ever will.
Also, do not starve yourself. Two pieces of bread and a fruit is not enough to keep you going. Fruit is good. Try to eat more frequent and smaller meals. Eat a good breakfast and try to snack between meals on an apple or a banana or two.
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I'm a competetive weight trainer. My father and coach are certified fitness trainers.
I lost 30 pounds in 40 days on a no diet weight loss plan and I did not exercise as I physically cannot due to lower back problems. It is very easy to use and taste great. I am currently doing the maintenance plan now and I use it only 2 times a week now but I did use it twice a day for 40 days and had great results
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I have had great results with an all natural product called ISAGENIX.
This product is only available by distributor.
If you would like more information please email me @ bignlild@msn.com
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eat healthy, don't starve yourself, and do some sort of exercise.
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