Today I want to share with you a simple three-day workout routine for weight loss that you should try before opting for body contouring. It does not matter whether you are just starting out if you have lifted some iron before – this proven and tested workout routine will help you to burn unwanted body fat.
Before I will share with you the actual workout routine I would like to point out one really important thing. Although training and doing the right exercises is important when it comes to burning body fat, there is another critical component of an effective fat loss plan and that component is a good eating plan. Nutrition is the single most important thing in fitness and until you will improve your eating habits you will not achieve results quickly no matter how hard you will work at the gym.
Monday: Chest and Triceps
Barbell Bench Press, 4 Sets, 8 to 12 repetitions Incline Dumbbell Press, 4 Sets, 8 to 12 repetitions Dumbbell Flyes, 3 Sets, 12 repetitions Cable Triceps Pushdowns, 4 Sets, 12 repetitions
Wednesday: Shoulders and Legs
Seated Overhead Dumbbell Press, 4 Sets, 8 to 12 repetitions Dumbbell Side Lateral Raises, 3 Sets, 12 repetitions Barbell Squats, 4 Sets, 8 to 12 repetitions Lying Leg Curls, 4 Sets, 12 repetitions
Friday: Back and Biceps
Pullups or Lat-Pulldown 4 Sets, 8 to 12 repetitions Bent-Over Barbell Rows, 4 Sets, 8 to 12 repetitions One Arm Dumbbell Rows, 3 Sets, 12 repetitions Standing Alternating Dumbbell Curls, 3 Sets, 12 repetitions
Why this workout routine for weight loss works?
One of the main reasons why this workout routine is very effective when your goal is to get rid of unwanted body fat is simply because a lot of emphasis is given to big compound movements. If you have read my previous articles about weight training and the importance of the right exercise selection you have probably learned why it is so important to avoid exercises that only target small groups.
Fat loss is all about energy in and energy out and during your workouts, you want to burn the maximum amount of energy (calories) you can possibly can. To burn calories you can either do small isolation movements for specific muscle groups like crunches for your abdominals or biceps curls for your biceps or instead you can focus on doing big compound exercises that make all of the major muscle groups within your body work really hard.
You see by focusing on doing small compound exercises you won’t be burning as much energy as you could by doing big compound movements and as a result of this, your workouts would not be efficient. Big doing these basic exercises like squats or bench press you will be working on big muscle groups. The bigger the muscle, the more energy it needs and this means that you will burn way more energy than you would if all you would do is crunches and situps.
