Weight Loss and Tone Workout

Author donnaFitness Level BeginnerType Muscular Definition
Days in Plan 6 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
Cardio 3 days - Monday, Wed, Friday Strength 3 days - Tues, Thur, Sat

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 65%
Day 2 - Whole Body
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 2Reps: 12
Notes:Or Ab machine
Back Extensions Exercise Picture 2. Back Extensions
Sets: 2Reps: 12
Notes:or machine Extensions
Leg Extension Exercise Picture 3. Leg Extension
Sets: 2Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 2Reps: 12
Chair Bench Press (Elastic Band) Exercise Picture 5. Chair Bench Press (Elastic Band)
Sets: 2Reps: 12
Notes:Seated Chest Press
Seated Row Exercise Picture 6. Seated Row
Sets: 2Reps: 12
Overhead Tricep Extentions Exercise Picture 7. Overhead Tricep Extentions
Sets: 2Reps: 12
Notes:Seated Tricep Extensions
Preacher Curls Exercise Picture 8. Preacher Curls
Sets: 2Reps: 12
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 30 Min Intensity: 65%
Day 4 - Whole Body
Day 5 - Cardio
Day 6 - Whole Body

With this log you will be able to print off as many sheets as required to track this workout.

Weight Loss and Tone Basics

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