Weight Loss Exercise Program
The most effective weight loss exercise program is one that revolves around weight training 3-4x/week. The majority of my clients have amazing results doing 3x/week for an hour. The workouts should be full body with an emphasis on multi-joint movements. The rest breaks should be short to facilitate Growth Hormone release. Growth Hormone is an extremely potent fat burner. Interval training can also be done on off days to facilitate further weight loss. Interval training is preferred due to it’s ability to release GH as well. The big bonus with this is GH has potent anti aging properties. Here is a sample workout for someone who wants to lose weight.
Exercise Rest Interval Reps Sets
A1. Squat 60 12 3
A2. Incline Dumbell Press 60 15 3
B1. 1 Arm Dumbell Row 60 15 3
B2. Back Extension 60 15 3
C1. Step Up 60 20 3
C2. Calf Raise Standing 60 20 3
D1. Incline Dumbell Curl 60 15 3
D2. Flat Tricep Extension 60 15 3
I would also add interval training 2-3x/week for 20-40 minutes. This is doing something like sprinting, or biking with heavy tension for around 30-45 seconds then recovering for 1.5 min then repeat. Of course depending on conditioning those variables can be manipulated. For best results the proper weight loss diet should be followed.
It should be noted that weight loss for kids, follows a different diet and different program.
