weights burn fat

weights burn fat: Too many people exclude weight training from their routines

when trying to burn fat. This is a costly mistake! Weight training spares and

conditions our muscle mass. If you didn't weight train while dieting then you would
end up burning up a lot of your muscle as energy. This is a dieters worst enemy,
muscle needs a lot of calories too maintain itself. Quite simply put, the more muscle
you have, the more fat you will burn. If you don't lift you can kiss your muscle
goodbye, along with your metabolic rate. Not only that, but weight lifting doesn't
stop by burning calories in the weight room. It actually raises our metabolism
significantly for hours following our workouts! Therefore, we are actually still burning
major calories even after we have left the gym! My weight lifting routine will be the
backbone of this fat loss program. It will be fast pace and furious. It's results will be
equally furious, though!

Overview of Weekly Routine

Monday: chest, shoulders, triceps,

Tuesday: cardio, abs

Weds day: Quads, Hamstrings, and Calves

Thursday: cardio, abs

Friday: back, biceps, forearms

Weekends Off

Day 1: Chest, Shoulders, Triceps for weights burn fat

Chest:

• A. Barbell Flat Bench Press 3 sets to failure ( 10,8,6 ) After three weeks I
• want you to switch this exercise to
• Dumbbell Flat Bench Press, then after three weeks of that switch back to the
• barbell again.
• B. Barbell Incline Bench Press 3 sets to failure ( 10, 8, 6 ) Just as I wrote
• above switch to Dumbbell Incline Bench Press after three weeks.
• C. Dumbbell Flys 1 set of 10 reps to failure
• D. Incline Dumbbell Flys 1 sets 10 reps to failure
• C. Dumbbell Flys Pick a very light weight on this one, don't go to failure just
• stretch your chest nice and

easily for 12 repetitions.

Shoulders:

• A. Seated Dumbbell Presses: 3 sets to failure 10-8-6
• B. Standing Lateral Raises: 3 sets to failure 10-8-6

After three weeks of performing seated dumbbell presses and standing lateral
raises, I want you to stop doing these
exercises and switch to upright rows for 5 sets to failure at this many
repetitions ( 10, 10, 8, 6, 6 ) then after 4 weeks of Upright Rows switch back
to dumbbell presses and laterals.

Triceps:

• A. Triceps Cable Pressdowns: 3 sets to failure 10-8-6 ( after three weeks of
• this I want you to switch to Lying Triceps Extensions, then switch back after
• three weeks to triceps cable pressdowns)
• B. Dumbbell Kickbacks 3 sets to failure