Rapid Weight Loss Exercise Routine

rapid weight loss exercise routine
Exercise routine recommendation?

Here’s my profile:
24 years old, 5’10″, 125lbs
I had a wellness physical recently, and all my stuff checked out near perfectly (blood pressure, blood work, BMI, diet, etc etc). It was for health insurance at my job, and emloyees were scored. I received a very high score.

I’m young though, and have good genetics. I’m active at my job all day, but I wouldn’t call it exercise exactly. I don’t sustain a rapid heartbeat for longer than a few minutes at a time.

My mom has an exercise bike. I’ve started using it. I’m doing a constant 15mph for 15 minutes. It comes out to be about 3.5 miles.

I have a very fast metabolism – I am NOT doing this for weight loss, and I don’t want to lose any weight. I want to do it to be physically fit, have a healthier heart, and to have more endurance.

What do you recommend for a person like me? More? Less?

keep doing what you’re doing and incorporate weight triaining.

When weight training, be sure to work ALL of your 5 major muscle groups (core, shoulders, chest, back and legs)

here is an example of a workout program:

MONDAY: shoulders (upright rows, arnold presses, front raises, side raises, reverse flyes),
TUESDAY: chest (flat, decline and incline bench press, push-ups, cable crossovers, scoops),
WEDNESDAY: back (t-bar rows, bent db rows, seated rows, pull-downs, pull-ups),
THURSDAY: core (omg there are so many examples!)
FRIDAY: legs (squats, sumo squats, deadlifts, lunges, leg presses).

do not focus on just one part of the body, as many people tend to do (women tend to focus only on legs, men = chest & biceps)

note: when you do chest (push) exercises you are also working your triceps. when you do back (pull) exercises you are also working your biceps.

to get toned muscles, you want to do 2-3 sets of exercises per muscle group, 12-15 reps at a semi-challenging weight (rated about a 7 or 8 on a scale of 1 to 10, 10 being the highest).

keep a workout log. increase in weight 2-5 lbs per session, reps 3-5 reps per session, and/or sets per session. you will need your log to keep track. don’t depend on memory.

just mix things up once in a while as not to feel “routine-like” and seeing your progress on paper as well as in the mirror will keep you growing strong and keep your spirits high!

and of course, you want to eat a healthy diet at least 85% of the time. just follow the food pyramid.

10 Minute Solution: Pilates

$4.24

A unique Pilates workouts features five target segments for different body areas. 56 min. Standard; Soundtrack:English….

Debbie Siebers’ Slim in 6

$66.99

Slim in 6 will literally reshape your body in 6 short weeks. The secret is Debbie’s exclusive Slim Training technique, which combines fat-burning cardio with light resistance moves to help you slim and sculpt your body without bulking you up! You’ll literally shrink your midsection and get slim, sexy thighs, hips, and arms–all in just 6 WEEKS….