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lemonde  
#1 Posted : 22 March 2017 16:46:56(UTC)
lemonde

Rank: Member

Groups: Registered
Joined: 17/02/2017(UTC)
Posts: 11
United Kingdom
Location: Henley-on-Thames

I am guilty of this as much as anyone, because my workout is not always about looking good, it is also about being ready for the next day, and that means getting some sleep. If you're anything like me then you need to be exhausted to sleep and this is not necessarily ideal when you are trying to get rid of some flab.
When you are looking to lose that last bit of flabby weight, you are really looking to condition your body into a regime that combines strength and cardio, but in the same workouts. Cardio is not where you are losing your weight unless you have primed those muscles with some serious work first and so it is worth considering cardio as a secondary type of working-out. For a well-rounded, fat-shedding workout routine, you are better off ditching the treadmill for resistance training. Not-so-much the machines but shaping sets such as dead lifts, squats, pull-ups, push-ups, and lunges. This is how your body begins to understand that every part needs to be based on muscle rather than fat and fluid to be stored for long distance cardio.
If you are in the gym three or more times a week, focus on total-body strength with resistance training for the first half. You should make traditional strength training the basis of your workout and end with some cardio. Close out a sixty-minute workout session with ten to fifteen minutes of post-workout anaerobic conditioning on the cardio machines.
Divide your body into quarters:
• Upper front
• Upper Back
• Lower front
• Lower back
Work each sector in non-overlapping supersets. Let the quads rest while working out the back and vice versa. This way you prevent burnout. A day one workout might include goblet squats (lower front), rows (upper back), lateral lunges (bottom front), and push-ups (upper front), while day two consists of dead lifts (lower back), overhead press (upper front), step ups (lower front), and lateral pull downs (upper back). Work from bilateral to unilateral—from squats and dead lifts to single-legged lunges and step-ups. Alternate between stations for anywhere from 20-40 minutes.
Make sure you take complete breaks as well. Use a heart rate monitor to make sure you go hard enough to get into the “red zone”—85% of your maximum anaerobic threshold – and don’t start again until you’ve transitioned to the “green zone”— 0-75% of your max heart rate. Think of the “yellow zone”—76%- 84%—as a transitional zone. You might feel like you can go again in the yellow but waiting for the green allows you produce more power and strength the next time rather than struggling to maintain cardio.

Edited by user 22 March 2017 16:49:40(UTC)  | Reason: Not specified

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