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An Exercise Weight Loss Plan For The Busy Bee

Do you need an exercise weight loss plan that just gets you really pumped up and gets your body raging with fire in no time so that you can enjoy the effectiveness and benefits of exercising without getting in the way of your busy schedule?

If the answer is yes, then this mini guide is for you. This weight loss plans for the busy bee can help busy people like yourself stay fit. This weight loss exercise plan can be divided into 2 plans. Plan one is the weekend warrior plan, which is you are only required to exercise on the weekends and the other plan is to workout twice anytime during the weekdays but only for 45 mins.

An exercise weight loss plan for the Busy Bee plan 1

This is an exercise plan for the busy people than can workout during the weekends only. The workout days are Saturdays and Sundays. Therefore, during Saturday, the workout consist of exercises that workouts out the legs, chest and triceps. Then on Sunday, the exercises would be the ones that exercise the back, shoulders and bicep muscles.

This way, we can actually hit the entire body muscles in two days. Stomach exercises and cardio have to be done after the weight training on both days. Each cardio session should be around 30-45 minutes at the heart rate of 75 percent of your maximum heart rate. Yes, it seems like an impossible task but then we can win all can we. The weekdays off exercise will give you ample amount of rest to recover for the next weekend.

An exercise weight loss plan for the Busy Bee plan 1 layout

The exercise format for all the exercises should be done this way. Each exercise consists of 2 sets. Each set consist of 2 phases. Phase one would be a set of 8-10 heavy reps and then without rest, continue with phase 2 which is doing the same exercise but at a lighter weight and higher reps. For example, the first phase your rep out 10 reps with a 30 pound dumbbell, then put that dumbbell down, grab a 20 pound dumbbell, and rep out 15 reps.

The purpose of doing this is to fully workout the fast twitch and slow twitch muscle fibers. We are at short of time here; therefore doing this way is better than the traditional 3-4 sets pyramid training.

An example of the program would be

Day 1: Legs, chest and triceps

Barbell squats

Leg press

Single leg press

Lunges

Incline barbell chest press

Bench Press

Incline dumbbell chest press

Cable crossover

Dips

Standing cable triceps press downs

Lying triceps extension with EZ barbell

Day 2: Back, shoulders, biceps

Assisted chin-ups or chin-ups

Lat Pull Down to the front

Barbell rows

Barbell dead lifts

Dumbbell shoulder presses

Bent over Rear Delt reverse flyes

Standing lateral raises or up right rows

Standing biceps barbell curls

Seated incline dumbbell biceps curls

This exercise weight loss exercise plan should not last more than 45 minutes on the weights and 30- 45 mins for the cardio session.

An exercise weight loss plan for the Busy Bee plan 2

Ok, this exercise weight loss plan 2 is for those that can workout during the weekdays but only has limited time for cardio and weights. One of the most advised approaches towards this is by using circuit training on both of the days.

An exercise weight loss plan that can work both your cardio and muscles!

Yes, circuit training is a form of high intensity training that can give you the benefits of cardio and weight training. This circuit is performed by alternating 2 sets of weights and 1 set of high intensity cardio and this each session will have to work the entire body. Basically, if the muscles are challenged to its limits, you will achieve hypertrophy, meaning build muscles. There fore, each set of weights has to be done until you really tax your capabilities. By alternating weights and cardio non-stop, your heart rate will be elevated through out the session giving you the benefit of fat burning.

An exercise weight loss plan for the Busy Bee plan 2 layout

Barbell squats

Leg press

Running

Lunges

Lat pull downs

Running

Barbell rows

Seated cable rows

Stair climber

Bench press

Incline dumbbell chest press

Rower

Cable chest flyes

Dumbbell shoulder press

Running

Upright rows

Lateral raises

Running

Standing cable triceps press downs

Barbell curls

Note: For each weight exercises use the weights that can give you total failure at 12-15 reps to really stimulate the muscle fibers. On the cardio machine, each cardio will be 2 minutes and it must be your max, really killing you at the end of the second minute. Each session should be around 45- 60 minutes and your heart rate should be at 70 percent of your max throughout the session.

Abs

For abdominal workout, do basic crunches for two sets of twenty-five reps, bicycle crunches for two sets of twenty-five reps and seated knee ups two sets of fifty reps.

Exercise is the one of the most crucial component in weight loss. Neglecting it and just dieting for fat loss is one of the biggest mistakes you can make. Invest in some proper weight loss weight-training program to get your fat loss accelerated. It pays to get the right direction to your ultimate goal, your dream body.

Chung Leong Yu

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