Weight loss is a common goal for many people. There are lots of workout programs geared toward losing weight. The programs use various methods such as super sets, circuit training and short rest periods in between sets. These methods keep the body moving and burning calories. Good form and proper breathing during all exercises are recommended to achieve fat loss goals.
Charles Poliquin's German Body Composition Workout
Charles Poliquin's German Body Composition Workout is a high intensity workout that focuses on losing weight. The program is a five-day training split. Day one is a chest and back workout. Day two is a leg workout. Day three is a rest day, and day four is shoulders and arms. Day five is another rest day, and following day five the cycle is repeated. The workouts use three exercises for each body part, using a circuit training system. Here is an example of a chest day. The first exercise is an incline dumbbell press, at a 45 degree angle, performed for six repetitions. After a 10 second rest perform 12 reps on the next exercise, which is an incline barbell press, at a 45 degree angle. Following another 10 second rest, the third exercise is an incline dumbbell press at a 30 degree angle, performed for 25 reps. The same reps are performed for all the other body parts.
Burn Fat With H.O.C: Mike Mahler
High Octane Cardio is a workout that helps promote weight loss. Trainer Mike Mahler uses a mixture of weight training, and endurance training. An example of this program is jump rope for one minute, and then perform 10 dumbbell swings. Dumbbell swings are multiple joint movements that work the back, biceps, traps, hamstrings and core. They are performed by swinging a dumbbell from the ground, in between your legs, to an overhead position. When the dumbbell swings are completed jump rope for one more minute, and then perform 10 dumbbell snatches. Dumbbell snatches are a full body movement that work your shoulders and back. The snatches are similar to a dumbbell swing, but instead of swinging the dumbbell overhead, you lower your hips and catch the dumbbell.
Shannon Clark's Circuit Training
Shannon Clark's Circuit Training program is a high intensity routine that involves circuit training. Circuit training is performing multiple exercises continuously, without resting. Monday is a chest and hamstring workout. Tuesday is shoulders and abdominals. Wednesday is biceps and quads. Thursday is triceps and abs. Friday is back and calves. Saturday and Sunday are cardio workouts. The workouts are done in a circuit mode. An example of a chest and hamstring workout is perform an incline dumbbell press for 15 reps, then immediately do 15 flutter kicks. Following the flutter kicks perform 15 reps of these exercises without resting: dumbbell pullovers, leg curls, dumbbell flyes, roman dead-lifts, butterfly's and seated leg curls. The circuit will be performed two more times for a total of three sets.
Supersets
The Supersets routine, created by Brigitte Brodski, is a workout program that uses super sets during training to lose weight. A super set is performing two exercises back to back without rest. An example of a super set is to perform a bench press exercise, followed by a set of pushups -- then rest and repeat. Monday is a chest and back workout. Tuesday are quads and abdominals. Wednesday is hamstrings and calves. Thursday is biceps and abs. Friday is triceps -- and Saturday work your shoulders and abdominals. The supersets are performed three times for 12 to 15 repetitions.
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