May 5, 2006

Best workout to lose weight – weight loss and fat burning

Here you are once again with me to talk further about getting fit. I have now been working since Jan 1, 2006. It has been roughly 4 months and I have lost 29 pounds. I was 361 pounds when I started. This workout that I am about reveal is from a veteran in bodybuilding. His name is Dave Draper. He is a no-nonsense, "old school" teacher that you can really learn alot from.

The best workout to lose weight(after a word from Quality Health):

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6-Day Muscle Builder, Fat Burner Workout

20 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions


Dumbbell Chest Press (3×8-12)
Wide Grip Pulldown (3×8-12)
Dumbbell Incline Press (3×8-12)
Seated Lat Row (3×8-12)
Dumbbell Shoulder Press (3×8-12)
Dumbbell Incline Curls (3×8-12)
Dips or Triceps Press Machine (3×8-12)
Pulley Pushdown (3×10-12)


Squats or Leg Press (4×12, 10, 8, 6)
Stiff Legged Deadlift (4×10-12)

Leg Extension (4×12)
supersetted with
Leg Curl (4×10-12)

Calf Raise (4×15)

This workout is not a trendy hit'em and quit'em 30 minute workout. However, I have not felt this good in a decade. You will lose weight and you will also tone well if you follow this plan. This is what you want to do. You do not want to just lose weight. You want to lose weight and tone at the same time so that you are "fine" when you are done. This workout will not make you look like "Mr. Universe" but you will tone and lose weight. Isn't that what you want?

Here is what Dave Draper says about this workout:

"This is a mixed bag of pressing and pulling with no serious dense muscle growth targeted. It's a pleasing routine that can whirl you into hard output simply because it's simple. You don't feel threatened by its ominous-ness and thereby willingly blast it with all you've got before it's over and done with. Any higher rep range will be suitable. Heavier resistance will slow you down. What animal are you today?

Every workout can be transformed into a progressive-resistance challenge. You can break out your log and calculate your pounds per set and your reps per set increments with most any scheme, this four-day split not withstanding. Work between 6 to 8 reps for these pursuits and add a set here and there where overload approach requires it. "

If you would like personal fitness coaching, you can now get online coaching worldwide.

God bless,


Squat For Life – Obesity Help

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Comments on Best workout to lose weight – weight loss and fat burning »

April 21, 2009

Tim @ 1:56 am

I think weight loss is all about three things – attitude, diet and exercise. From my experience, reducing carb intake and doing aerobic exercises are keys to successful weight loss.

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