Weight Loss Routine: Top Three Exercises

Weight Loss Routine: Top Three Exercises

Losing the excess pounds in your body can be difficult without a proper weight loss routine.

Many people find it difficult to lose their excessive amount of weight in their body. That’s mostly because of three factors:

  • Lack of dedication.
  • Improper diet.
  • Bad choice of exercises.

Fixing and combining the three factors above will most definitely make you skinny fast.

You must be dedicated throughout the whole process in order to achieve it. If you tend to often have cheat meals and skipping workouts it won’t turn out good.

Proper dieting gotta be the most important rule you must follow to lose weight. Counting the calories you consume per day will help you in knowing when to stop eating.

Choosing the right exercises in most cases. You’re supposed to pick a type of exercises that are high-calorie burners, and which will make you sweaty.

These are the best exercises for your weight loss routine:

I’ve gathered a list of high-calorie burning exercises which will melt away that fat out of your body. But remember, you need to stay dedicated to this routine and performing it regularly to see results.

Exercise #1: Rope Jumping

girl jumping over a rope

This is the first exercise in this weight loss routine for a reason. Jumping a rope is one of the greatest exercises for losing weight.

It has been proven that for each minute we’re jumping a rope, our body burns around 10 calories. So doing two sessions of 10 minutes will burn you 200 calories. Seven days per 200 calories amounts to 1400 calories.

Exercise #2: Jogging

man jogging on a road

Jogging is the way to go. I don’t think that anyone ever has lost weight without the good old jogging.

When your target is to lose weight, then consider jogging at least three times per week. Each jogging session should last around twenty minutes.

Jogging with a faster paste will most definitely help you sweat out those fats quicker. So all you gotta do is find the adequate jogging speed in which you can last for twenty minutes.

Exercise #3: Swimming

Swimming is one of the greatest overall exercises. When swimming we’re using all of our muscle in order to move around in the water. So this means that almost every muscle is targeted and exercised.

A moderate pace of swimming for 30 minutes will burn roughly 250 calories. And if you’re doing this regularly you’ll be able to see the first results very soon.

You can even forget that you’re doing it to lose weight, just try and have some fun in the water and you’ll be good to go!

Cardio Training – Lose Fat – Avoid Losing Muscle and Build Muscle

Cardio Training – Lose Fat – Avoid Losing Muscle and Build Muscle

During weight loss, not all the weight lost is fat, some of it is muscle.

This Cardio training will ensure that you will avoid the loss of muscle that usually occurs and will help you to loose fat and build muscle.

You’ll have to make only three workouts per week:

  1. Core workout (abs and back),
  2. Upper body workout,
  3. Total body workout, plus +
  4. Cardio Training

As you get more advanced, these workouts will be followed by a short cardio workout, for maximum fat burning.

Don’t forget to always warm-up for at least 5 minutes before you start your workout and to cool-down.

Stretch after your workout.

Feel free to choose and follow one of the best cardio exercise plans...
  • INTERMEDIATE CARDIO TRAINING EXERCISE PLAN
  • ADVANCED CARDIO TRAINING EXERCISE PLAN

Here are full instructions for - INTERMEDIATE CARDIO TRAINING EXERCISE PLAN.

INTERMEDIATE EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
20 min cardio Upper body
workout
30 min
cardio
Total body
workout
40 min cardio REST
Week
2
Core
workout
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
3
Core
workout
+15 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
4
Core
workout
+30 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
5
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+15 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
6
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+30 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
7
Core
workout
+30 min
cardio
60 min cardio Upper body
workout
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
+15 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+15 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
20 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+20 min HIIT
+20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST
Week
12
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST

Here are full instructions for - ADVANCED CARDIO TRAINING EXERCISE PLAN.

ADVANCED EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
40-60 min cardio Upper body
workout
40-60 min
cardio
Total body
workout
60 min cardio REST
Week
2

Core
workout

+20 min cardio

60 min cardio Upper body
workout
60 min
cardio
Total body
workout
60 min cardio REST
Week
3
Core
workout
+20 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
4
Core
workout
+30 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
5
Core
workout
+30 min
cardio
60 min cardio

Upper body
workout

+ 15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
6

Core
workout

+ 20 min HIIT

+20 min
cardio

60 min cardio

Upper body
workout

+20 min HIIT
+20 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
7

Core
workout

+20 min HIIT
+20 min
cardio

60 min cardio

Upper body
workout

+15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
20 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
30 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
30 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST
Week
12
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST

HIIT is high intensive interval training. HIIT is a popular way to burn fat and improve your condition.

HIIT is additionally known as a SIT(sprint interval training) could be a variety of interval training, a vessel exercise strategy alternating short periods of intense exercise with less intense recovery periods, till too exhausted to continue.

The aim of HIIT-SIT workout is to improve the endurance, condition and to improve the health, especially the glucose metabolism. Till recent time researches has shown that this technique of training is very good way to produce significant reductions in the fat mass of the whole-body.

To reach your goals you can include different HIIT Exercises:

  • Butt Kicks - 1 minute.
  • Jump Squats - 1 minute
  • Mountain Climbers - 2 minutes.
  • Burpees - 30 seconds
  • Jumping Lunges - 30 seconds.
  • Mountain Climbers - 45 seconds.
  • Alternating Side Lunges - 45 seconds.
  • Jumping Lunges - 45 seconds.
  • Mountain Climbers - 45 seconds.
  • Forearm Plank - 1 minute.
  • Plank Jacks - 1 minute

    Repeat exercises x 2 or 3 times to reach your goals, and take some rest between the exercises.

Core Workout should include exercises to strengthen your core(abs and back) muscles. You can perform different core exercises.

Upper Body Workouts - here you can include different upper body exercises to reach your goals. You can split the upper body workout in days when you will perform: Chest and Back Upper Body Exercises, Legs and Shoulders Upper Body Exercises, Chest and Triceps Upper Body Exercises and Back and Biceps Upper Body Exercises.

Total Body Workout, here you can include long list of exercises:

  1. Leg Press 1 set x 6-10 reps
  2. Butterfly Machine Exercise 1 set x 12-15 reps
  3. Pushups 1 set x 15-20 reps
  4. Standing Bicep Curls 2 sets x 12-15 reps
  5. Pull up 1 set x 10-12 reps
  6. Leg Raises 1 set x 8 reps
  7. Triceps Pushdown 2 sets x 12-15 reps
  8. Barbell Squat 1 set x 6-8 reps
  9. Calf Raises 2 sets x 10-12 reps
  10. Wide-Grip Lat Pulldown 1 set x 12 reps
  11. Barbell Deadlift 1 set x 10 reps
  12. Bent Over Barbell Row 1 set x 6-8 reps
  13. Decline Crunches 2 sets x 15-20 reps
  14. Seated Cable Rows 3 sets x 15-20 reps
  15. Barbell Bench Press 1 set x 8-10 reps
  16. Dumbbell Shoulder Press 1 set x 10-15 reps

Biceps - Triceps - Chest - Shoulder - Back - Abdominal - Legs

You can change the number of included exercises and the number of total sets( good advice is to perform between 8 to 24 sets depending from your current level of expertise, strength and endurance) in your total body workout regime, and make short interval breaks between 15 to 30 seconds and sometimes take as much as you need if you start feeling exhausted or not ready to perform the next exercise well. Stop exercise if you start feeling any kind of health related issue. To keep and improve our Health should always be - our health above all.

Best Cardio Exercises to lose fat and achieve amazing weight loss results :

  • Sprinting
  • Swimming
  • Rowing
  • Cycling
  • Stair Climber
  • Jumping Rope
  • Running (moderate pace)
  • HIIT Exercises

Hot pineapple and ginger punch

Hot pineapple and ginger punch

This hot spicy punch is a good choice of bromelain. it’s great source of energy and high vitality. Can be used as additional meal for high vitality and as replacement meal for weight loss.

 

Serving for 8: Nutrition facts:
  • 8  pounds of pineapple juice.
  • 2 cups of fresh ginger, chopped (no need to peel).
  • 2 spoons of honey.
  • 16 whole cloves.
  • ½ teaspoon black pepper.
  • 2 cinnamon wicks, divided along length.
  • 152 calories.
  • 0.2 g of fat.
  • 38 g carbohydrates.
  • 0 g of fiber.
  • 0 mg of cholesterol.
  • 4 mg sodium.
Preparation time:
20 minutes.

Instructions:

In a medium-sized container mix put all the ingredients: medium pineapple, ginger, honey, cinnamon, cloves and black pepper; let it boil. Cook for a 10 minutes on a light fire to boil slowly. Squeeze it until is fully drained and serve it hot.

 

Weight Loss Diet 2 – Doctor Zan Mitrev Diet

Weight Loss Diet 2 – Doctor Zan Mitrev Diet

Weight Loss Diet 2 – Doctor Zan Mitrev Diet

While you are on this type of doctor Zan Mitrev diet you should eat twice per day, lunch and dinner.

Day 1:

Lunch

  • 1 Orange
  • 1 Boiled Egg
  • 1 pot of sour milk

Dinner

  • 2 Pieces Tomato
  • 2 Boiled Eggs
  • 1/2 piece of green salad or cucumber
  • 2 pieces of biscuit – bread type (zwieback)

Day 2:

Lunch

  • 1 Orange
  • 1 Boiled Egg
  • 1 pot of sour milk

Dinner

  • 125 gr. Boiled Beef Meat
  • 1 Tomato
  • 1 Orange
  • 1 piece of biscuit – bread type (zwieback)
  • 1 Cup of Tea or Coffee without sugar

Day 3:

Lunch

  • 1 Orange
  • 1 Boiled Egg
  • 1 pot of sour milk
  • 1/2 piece of green salad or cucumber

 

Dinner

  • 125 gr. Boiled Beef Meat
  • 1 Orange
  • 1 piece of biscuit – bread type (zwieback)
  • 1 Cup of Tea or Coffee without sugar

 

Day 4:

Lunch

  • 125 gr. Cow Cheese
  • 1 Tomato
  • 1 piece of biscuit – bread type (zwieback)

 

Dinner

  • 125 gr. Boiled Beef Meat
  • 2 Tomato
  • 1 Apple
  • 1 piece of biscuit – bread type (zwieback)

Day 5:

Lunch

  • 200 gr. Boiled Meat or Fish
  • 1 Tomato
  • 1 piece of biscuit – bread type (zwieback)

Dinner

  • 500 gr. Boiled Vegetables (Carrots, Potatoes, Peas)
  • 1 Boiled Egg
  • 1 piece of biscuit – bread type (zwieback)

 

  • Doctor Zan Mitrev Diet Remarks:
  • The Meat and The Vegetables should be spiced with “VEGETA-Spice”
  • The 6 th and 7 th day of the week are days without diet. You can eat regularly whatever you want.

After the fifth day people normally lose 2.5 to 5 kg, and after two days break the diet should be repeated again for 3 times (5 days plus 2 days break) and the process of losing weight is without health consequences, people normally lose about 15 kg. Kilograms will not return after that if you eat every day normally, except in first day of the week and if you have physical activities during the days.

Remember that every change can bring a stress and consequences if we are not ready to maintain our body and be physically active during the days of the week, just as we mentioned in our previous article for obesity the main key factors for why we are getting fat are: because we cannot resist to excessive food intake and very little movement and physical activities during the day. It means that if we don’t change our habits after we achieve some results and continue with our previous way of living we cannot expect our weight loss results to be permanent and our weight in some situation can get even worse. Our advice is if you are not ready to change your habits don’t start any kind of diet.

Every Monday you need to consume.

Breakfast

1 cup lemon juice without sugar

Lunch

1 apple

1 piece of biscuit – bread type (zwieback)

Dinner

1 boiled egg

1 tomato

1 piece of biscuit – bread type (zwieback)

Breakfast is the same for all 15 days during the Zan Mitrev diet, and consists of eating:

  • Only 1 fruit (orange, pear, peach, melon, watermelon), don’t eat banana or grape for the time of the diet.
  • 1 piece of biscuit(zwieback)
  • 1 cup of coffee or tea without sugar

 All foods can be taken cold or hot, but it is important to take them in the order indicated. If they are not taken in the order indicated or if some of the foods are omitted, the indicated total weight loss effect will not be fully achieved.

doctor zan mitrev diet

 

Strawberry Banana Smoothie – Healthy Meal Replacement

Strawberry Banana Smoothie – Healthy Meal Replacement

Strawberry Banana Smoothie is a Healthy and Diet – Weight Loss Drink.


This is a very delicious and healthy, satisfying, fruity drink that is perfect for any time of the day.


Ingredients needed to prepare strawberry banana smoothie:

1 banana,

1cup ice,

handful of fresh or frozen strawberries,

splash of orange juice.

Preparation:

Put all the ingredients in a blender and mix it well, until smooth.

You can put at the top of the glass a few strawberries.


“Voila!” – Good appetite… Drink up!


Servings:

This recipe is for one serving. For more than one serving, you’ll have to multiply each ingredient by the number of servings you want to make. This is a meal replacement drink. If you like it, feel free to use in your diet plan.

These kind of meal replacement drinks are tasty, and easy way to lose weight!

strawberry banana smoothie

 

Click on the link below if you want to read also other original content from this topic:

Slimline Recipes for Healthy Eating & A Long Life

Chocolate Blueberry  Protein Smoothie – Meal Replacement

Chocolate Blueberry Protein Smoothie – Meal Replacement

Chocolate Blueberry Protein Smoothie

This Chocolate or Cocoa Blueberry flavor protein smoothie combination is worthy of celebration. How can something so healthy taste so good?

Ingredients needed to prepare chocolate blueberry protein smoothie:

1 handful of fresh or frozen blueberries ice cubes, if you have fresh choose fresh.

1/2 cup milk

1/2 medium-sized banana

2 or more scoops chocolate protein powder or cocoa powder.

Preparation:

You will need a blender, to cut and mix well all the ingredients.  Sometimes drinks are better and more tasty when are cold, so feel free to add some ice in the blender before to make the chocolate and blueberry protein smoothie.

Servings:

This recipe is for one serving. For more than one serving, you’ll have to multiply each ingredient by the number of servings you want to make. Chocolate blueberry protein smoothie is a meal replacement drink. If you like it, feel free to use in your diet plan.

These kind of meal replacement drinks are tasty, and easy way to lose weight!

chocolate blueberry protein smoothie

 

Click on the link below if you want to read also other original content from this topic:

Slimline Recipes for Healthy Eating & A Long Life