Losing weight quickly has become a major goal for women around the world. However, nothing helps rid you of fat like a commitment and a goal. Working out is not easy, but it does get you results. Dedication, diet and exercise will help you lose weight fast and keep it off. It is critical to discuss any weight loss programs with both your medical doctor and a personal trainer.
Stephen Cabral's 6-Week Workout Weight Loss Plan
This workout plan consists of three major workouts: the dumbbell shoulder press, the split lunge and the crunch with your legs up. Every week, the exercises will progress. You add a variation to each, so that you work every muscle in your body and keep adding more weight. You will need to use a challenging dumbbell weight, at least 15 lbs. or higher. Depending on your physical capability, you may stay with the same dumbbell weight from the beginning. Each workout is done twice a week and completed on nonconsecutive days. For example, you will do this either Monday and Wednesday or Tuesday and Thursday. Each workout is completed in 15 reps; the total time is 20 to 30 minutes.
Shape Magazine's Kettlebell Circuit Training
You will need two 9-lb. kettlebells or heavier kettlebells, depending on your physical capability and the ability to repeat the circuit once or twice. The workouts are called the swing, get-up, front squat, reverse lunge with a pass, windmill and the Russian twist. You must do 10 reps of each exercise, and then rest for 60 seconds. Move on to the next workout. Continue to repeat the rep count and the resting period until you go through the whole circuit.
Katrina's Burn More Fat with Plyometrics
You first begin with a warm-up where you will do 10 to 12 reps of Plyo-Jumps. You will then move into the first workout called the Plyo-Step Shuffle. Here you will do 12 to 15 reps of the exercise. Second workout is a Step-Plyo Jump where you switch legs and repeat. You will do 12 to15 reps on each leg. One exercise uses a Bosu Ball. Total time is approximately 20 to 30 minutes.
Valerie Waters' I Want My Bikini Body Workout
For the first exercise, you will need a Val-Band or another mini exercise band. You put the band around your ankles and go into a half squat. Once in place, you are going to do side steps back-and-forth 20 times. For the second exercise, you will need a Val-Slide or another piece of equipment or material that allows you to slide your foot. You then slide back into a reverse lunge and do 15 reps on each leg. A variation that Waters describes adds a little more power. You will do the same exercise but while holding a small medicine ball. The next exercise is a squat and row with an exercise band. You will do 15 reps. Then you will move into a chest press and do 15 reps. Her next exercise is called an up-side down snow angel and do 15 reps. Next is the mini pike, and you do 15 reps. The total time for the workout is around 30 minutes, depending on your physical capability.
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