Hi, I’m 5’2″ and 22 years old. I weigh 165lbs and last year I lost 40lbs. My goal is to lose another 40. I’m looking for a good work out routine that burns fat fast! I’m aiming to lose 8lbs a month.
If anyone has a workout routine from cardio to free weights I’d love to hear it! I’m ready to give anything a try!
Please be discriptive and complete!
Thank you in advance!
{ 2 comments… read them below or add one }
Go swimming, you can burn up to roughly 250 calories every half an hour.
Constant swimming is better, try not to stop too often.
Also, if you mix up fast swimming with slower swimming, it helps you to burn more fat.
Good luck
1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day. DO NOT BINGE EAT!
2. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
3. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
Try this workout program:
Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Rest day
Try and add 1 rep a week. And make sure you’re eating enough to give yourself the energy you need. You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv