4weightloss

If you are short on time try this 20-minute cardio workout. This workout contains two exercises that will give you an intense workout in a short time. First you will use a stationary bike followed by the treadmill.

1. Stationary Bike

Time: 5 minutes

Procedure:

1.)  Warm up for 1 minute riding at 50 rpms at level 1.

2.)  After 1 minute, speed up to 65 rpms at level 3.

3.)  Ride 2 minutes at 75 rpms at level 4

4.)   Ride 1 minute at 55 rpms at level 1

2. Treadmill

Procedure:

1.)  Warm up for 1 minute walking briskly.

2.)  After 1 minute, jog at 5.5mph for 5 minutes.

3.)  Walk briskly for 1 minute to recover.

4.)   After 1 minute, jog the remainder of the 1 minutes at 5.5mph.

Here is a 15 minute workout for your abs. This routine includes three ab exercises along with 5 minutes of cardio.

1. JOGGING
Jog for 5 minutes straight

2. ABS - CRUNCHES

Starting Position: Start flat on your back. Bend your knees and hips. Place your feet flat on the floor. Cross your arms over your chest, with each hand touching the opposite shoulder.

Movement: Exhale as you curl up slowly pulling your head, neck, shoulders and upper back off the floor. Keep your lower back on the floor throughout the exercise. At the upper limit of this movement, “crunch” or squeeze the abdominal muscles by holding the position for 1 - 2 seconds. Slowly release the curling motion, and inhale as you return to the starting position. Repeat as required.

How Many: 3 set of 25

Rest: 20 seconds

Make sure you do both sides.

How Many: 3 set of 25

Rest: None! go from one side to the other for three sets.

If your goal is to flatten your stomach for the summer, you must do more than crunches. Developing a six pack requires a combination of proper eating and cardiovascular exercises. Crunches alone will not effectively remove the layer a fat covering your abs.  

Thirty percent of your daily calories intake should come from fat. If you are consuming excess fat, losing around your midsection will be difficult. Cut fat calories by baking instead of frying foods. You can also shed fat by replacing cakes, candies and cookies with fruits and vegetables.   

Along with eating healthy, a good exercise routine is vital to sculpting a six pack. You should exercise to burn fat while building lean muscle. A combination of cardiovascular and lightweight lifting exercises will accomplish this goal. Instead of doing 200 sit-ups on the floor, jog a mile on the treadmill followed by dumbbell exercises. You will see results faster because you are burning fat and building muscle simultaneously.  

Crunches alone will not flatten your stomach. To mold a set of beach body abdominals, you must eat properly and complete good exercise routines that include cardiovascular exercises. A few months of the right combination will turn heads at the beach.  

If you work a graveyard shift, finding time to eat and workout can be a challenge. Fortunately, you can maintain good eating habits even if you work an unconventional schedule. The key is to create a detailed schedule and maintain good basic eating habits. 

Regardless of when you eat, consuming healthy calories and enough calories is vital.  Try planning your meals and packing healthy snacks.  You should eat your meals as usual on your assigned lunch time and your snacks during your breaks. Regardless, always avoid eating at fast food restaurants unless the items you buy are on the low-fat menu.

Deciding when to workout can also be a challenge. Listen to your body and it will indicate when it’s the best time to exercise.  Your routines are more effective if you are rested. A good time to workout might be when you wake up or after work. Join a 24-hour gym or put together a small home gym to save you additional time. 

Working an odd shift can present problems, but with proper planning you can still have a fantastic body.  Avoid letting your work schedule become an excuse to not workout and eat right.  It doesn’t matter when but how you eat and exercise.

Your figure was nearly perfect in high-school and college. After having two kids, your flat stomach has turned into a fat stomach. Since your body was great before you had kids, it must be your child’s fault your coke-bottle shape has turned into a 3-liter.

The reason you gained weight is as close as your nearest mirror. Avoid accusing baby Johnny or Sue for your jelly-rolls. Lack of exercise and unhealthy eating habits are the reasons you can’t lose your “baby fat”. Having kid(s) is just a convenient excuse for your lack of discipline.

According to the American College of Obstetricians and Gynecologists, you can resume or start an exercise program after postpartum. Listen to your body and speak with your doctor before starting your program. Generally, it is recommended that you wait about six weeks to start exercising after giving birth. There is no excuse for not taking care of your body after giving birth.

The problem with “baby fat” is not the birth of a child. Your difficulty losing weight is a result of lack of activity. Taking your child to school and working is not considered an exercise program. To safely lose weight, you must complete exercise routines by setting aside four to five hours a week. Although your child consumes most of your time, there’s no excuse to avoid exercising. Many gyms offer child care and convenient locations. If you can’t join a gym, you should workout at home. You can design a routine that fits into your busy schedule.

Unless your kid is strong enough to force food down your throat, eating healthy is your choice. Every time you pull up to a drive-thru window or destroy a cream-filled donut, your child can only watch. In most cases, your offspring will eventually mimic your behavior.

Most individuals consume excessive fat calories or under eat. These unhealthy habits can cause and keep you from achieving your fitness goals. Remember, there is nothing stopping you from making healthy eating choices. 

It’s understandable that pregnancy causes weight gain, but blaming your 7-year-old for your bad habits is unacceptable. There are many examples of women with multiple kids and great bodies. The difference between you and them is effort. If you contact your doctor, exercise, and eat healthy, you can earn a body your kids will be proud of.

1.) WALKING/Jog
 
 Walk/Jog for 10 minutes
 
 2.)  LEGS - EXERCISE BAND LUNGE
 
 Starting Position: Stand with your feet shoulder width apart and your right foot on the middle of the and. Grip the handles on either side of your right leg, palms turned towards you.
 
 Movement: Inhale as you take a large step back with your left foot. Bend your right knee to 90degrees. Exhale as you step forward with your left foot, returning to the starting position. Repeat on other side as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 3.)  LEGS - SEATED DUMBBELL CALF RAISES
 
 Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the floor. Hold a dumbbell on each thigh.
 
 Movement: Exhale as you push up with your toes, lifting your heels off of the floor. Inhale as you slowly return your heels back down to the starting position. Repeat as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 4.)  LEGS - WALL SQUAT
 
 Starting Position: - Place your upper back against a smooth wall. Stand with your feet shoulder width part, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall.
 
 Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 
 5.)  LEGS - HANGING CALF STRETCH
 
 Starting Position: Stand on a low platform and hold onto something for support.
 
 Movement: Allow your heels to hang down off of the platform. Hold this position for thirty seconds.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 6.)  LEGS - DB SUMO SQUATS
 
 Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.
 
 Movement: - Inhale, keeping your heels in contact with the floor at
 all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 7.)  LEGS - SHIN CONDITIONING II
 
 Starting Position: Sit on an exercise mat with your legs together and your palms on the mat for support.
 
 Movement: Lift your right foot 8-12 inches off of the mat. Point your toes and moving only at your ankle trace the lower case alphabet in the air. Repeat as required on other side.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 8.)  LEGS - GLUET TWIST
 
 Starting Position: Sit on an exercise mat with your legs straight out in front of you.
 
 Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side.
 
 9.)  LEGS - SQUATTING CALF STRETCH
 Starting Position: Stand with your feet shoulder width apart and hold onto a firm support.
 
 Movement: Squat down into a full squat with your heels flat on the ground. Hold this position for thirty seconds.
 
 
 10.)  CARDIOVASCULAR - CARDIO - JOGGING
 
 Jog and walk for 20 minutes

Tone your arms and strengthen your back with this workout

1.)  WALKING/JOG

Walk/Jog for 10 minutes

2.)  SHOULDERS - EXERCISE BAND PULL DOWN

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.

Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

3.)  BACK - BALL DB ROW

Starting Position: - Rest your right hand and knee on an exercise ball by bending at your waist. Grip a dumbbell in your left hand and allow it to hand down by your side.

Movement: - Exhale as you pull the dumbbell up keeping your elbow close to your side. Inhale as you slowly return the DB back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

4.)  BACK - COBRA
Starting Position: Lie on your stomach on an exercise matt with your palms on the matt on either side of you and your legs outstretch.

Movement: Exhale as you lift your upper body and feet off of
the matt. Stretch your arms out and aim to pull your thumbs towards each other behind your back. Hold this position as long as you can. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

5.)  BICEPS - EXERCISE BAND BICEP CURL
Starting Position: Stand with your feet shoulder width apart on the middle of the band. Grip the handles with your arms fully extended down and palms turned up.

Movement: Exhale as you curl the handles up towards your shoulders. Inhale as you slowly return the handles back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

6.)  BICEPS - BALL DB PREACHER CURLS II

Starting Position: - Lie with your chest on an exercise ball and your knees slightly off of the floor. Place your elbows over the front of the ball closer than shoulder width apart with palms facing up and elbows slightly bent. Grip a dumbbell in each hand.

Movement: - Exhale, bending only your right elbow and curl the dumbbell up to your shoulder. Inhale while lowering your right arm to the starting position. Exhale while you curl the dumbbell in your left hand up to your shoulder. Inhale as you lower your left arm back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

7.)  BICEPS - PRONE DUMBBELL CURLS

Starting Position: Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a dumbbell in each hand with your palms turned up, and allow your arms to hang down in front of you.

Movement: Exhale as you curl the dumbbells up towards your shoulders. Inhale as you slowly return the weight back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

8.)  BICEPS - BALL BEHIND THE HEAD BICEP STRETCH I
Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Lift your arms above your head, keeping them straight. Bend your elbows and place your palms on your upper back. Pull your elbows back as far as you can. Hold this position for thirty seconds.

9.)  BACK - BALL LOW BACK STRETCH
Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Raise your right knee upward and pull it toward your chest with your hands. Hold this position for thirty seconds. Repeat as required on other side.

10.)  CARDIOVASCULAR - CARDIO - JOGGING

Jog for 20 minutes

Logging your workout, food and beverage results is one of the keys to losing weight.  Writing or typing your results help keep track of your progress.  The recorded information is helpful in determining if you need to make further changes to your plan.  Keeping track of your progress greatly improves your performance when you can physically see the progress you have made.

Download and print your own Exercise and Diet Log Sheet

Required Equipment:

• Set of Dumbbells
• Stability Ball
• Jog outside or Treadmill

1.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:

You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

2.) PUSH UPS

• Lie down on the floor, chest down. Palms are flat on the floor about a shoulder-width apart and level with your shoulders. Your feet are together and your legs are and back are straight
• Look forward and as you go down , make contact with the floor with your chin
• When you come up, don’t bend or arch your upper or lower back as you push up. Apart from being poor form this makes you look like a floundering lobster !
• Breathe out as you go up.
• Pause and then repeat the process
  

Once you have mastered the basic push up, there are many ways to customize it to your liking and fitness level. Some of them are very challenging, others are great fun to do with friends. Experimenting with these will help keep you motivated - well, hopefully.

HOW MANY: 2 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

3.) DUMBBELL ROWS

Tips:

Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm’s length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

4.) DUMBBELL CURLS

Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twisting your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on… so don’t do it! You can also do this with a barbell, or by alternating one hand at a time.HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

5.) DUCK SQUATS

Starting Position:

Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action:

INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

6.) CALF RAISES

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS7.) SHOULDER PRESS

Preparation:

Position dumbbells to each side of shoulders with elbows below wrists.

Execution:

Press dumbbells until arms are extended overhead. Lower and repeat.

HOW MUCH: 3 SETS OF 10
REST: 40 SECONDS IN BETWEEN SETS

8.) CRUNCHES

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don’t lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only
about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don’t cheat yourself by using momentum!

HOW MANY: 3 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS9.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:
You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

This workout routine is an all cardiovascular workout you can do at the gym or home if you have the equipment. You may use a treadmill or jog outside for your first exercise. Choose speeds that are challenging and try to improve each time. Because these are 30 minute workouts your rest time should be no longer than one minute between exercises.

1.) CARDIOVASCULAR-TREADMILL

Notes: Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow jog. Repeat as required.

Time: 10 Minutes

2.) UPRIGHT BIKE

Notes:

Keep your RPM above 85

Time: 10

3.) ELLIPTICAL GLIDER

Notes:

Keep your strides above 125

Time: 10 minutes