The Fast way to lose body fat

 "I’m just an average person”



            Everything I'm about to tell you is from personal experience, trial and error, I’m just a normal person just like all of you are. I am not a doctor or personal training; I’m just a person trying to help the rest of us that don’t know where to start from. Over the years I have experimented with different techniques to losing body fat but gaining lean muscle at the same time. What I’m about to tell you is how you are able to do this too. This program designed by me, will be a 4 week program, that if done right, you and the people around you will notice the change in you physique.

As i said before, I am not a doctor so talk to your doctor before you try out this new routine.

I’m going to give you the routine for the week starting every Sunday for the next four weeks. Each week is going to be different so it tricks your body. Also this routine is not magical. You have to drink water and stop eating sugars, except natural sugars that come from fruits.

I will also try my best to post daily tips

Week 1

Schedule

Monday – Cardio

Tuesday – Back

Wednesday –Legs, Abs

Thursday –Off

Friday – Chest

Saturday – Legs

Sunday –Off

Monday – 20 minutes - Treadmill/ Bike/ Elliptical

5 minute warm up, 2 minutes at a comfort speed, then 1 minute fast, back down to 2 minutes comfort speed, back up to 1 minute fast) This is the way it’s going to look like, minute wise -  5, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1

30 seconds rest in between sets and 1-2 minute rest in between exercise

(Back, Legs, Abs, and Chest)

Tuesday- Back – Chin ups, Barbell Row, One arm Row, Straight Arm Pull-down, Dumbbell shrugs

Chin ups – 5 sets of 8 reps each

Barbell Row – 4 sets of 4-6 reps (lift heavy)

Straight Arm Pull-down – 3 sets of 10 reps

Dumbbell shrugs – 3 sets of 15 reps

Wednesday - Legs/Abs - Squat, Leg Press, Straight leg deadlift, Calves, Abs

Squat – 5 sets of 4-6 reps (lift heavy)

Leg Press – 5 sets of 10 reps (Fast reps)

Straight leg deadlift – 3 sets of 12 reps (use light weight)

Calves – 3 sets of 15-20 reps

Abs – 3-5 minutes of abs

Thursday – Off

Friday - Chest – Bench Press, Incline Dumbbell Press, Dumbbell Flyes, Decline Bench Press

Bench Press – 5 sets of 4-6 reps

Incline Dumbbell Press – 3 sets of 8-10 reps

Dumbbell flyes – 4 sets of 10 – 12 reps

Decline Bench Press – 3 sets of 10 – 15 reps (use light weight)

Saturday - Legs – Front Squat, Leg Press, Leg Extension, Calves

Front Squat – 5 sets of 4-6 reps (lift heavy)

Leg Press – 5 sets of 10 reps (Fast reps)

Leg Extension – 3 sets of 12 reps (use light weight)

Calves – 3 sets of 15-20 reps

Sunday - Off