Effective weight loss training regimen for the group of people “FAT”

Effective weight loss training regimen for the group of people “FAT”

You are overweight but do not know how effective weight loss is. You only know how to fast even though you know that fasting is not good for your body, you only know that running will help you lose weight, but you don’t know that jogging is not the only method. Learn about effective and safe weight loss training methods with Kickfit4crew. Effective weight loss training regimen for the group of people “FAT”

Effective weight loss training regimen for the group of people "FAT"

Exercise is an extremely important part of any weight loss plan, especially for people with endomorphs. Exercise helps increase metabolic rate and effectively reduce excess fat. Cardio exercises, such as running, can burn a lot of calories and help create a calorie deficit. This means you are using more calories than you eat and will accelerate the rate of fat burning.

The ACE Association recommends that people with the endo body follow a training schedule that focuses on weight training to stimulate muscle, combined with cardio to increase the ability to burn fat. Among them, the most recommended in cardio is HIIT.

Effective weight loss training regimen for the group of people "FAT"
BOXING is one of the most effective HIIT exercises.

I/ Build muscle

Weight training is the most important part of weight loss strategies for endomorphs or any weight loss plan. These people typically have a low percentage of lean muscle, even though they have a large, broad frame (usually capable of carrying a lot of large, strong lean muscle mass). In addition, they tend to store a lot of body fat, which causes the body to release estrogen, which lowers testosterone levels and limits muscle growth.

However, strong muscles will help increase the metabolic rate. Because, unlike fat cells, muscle tissue burns more calories, even while at rest. In addition, it stimulates the body to use fat for energy.

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II/ Gym schedule for model endomorph human body

Here’s a model workout, designed to help you build lean muscle mass, as well as shed excess fat. This also combines extremely well with the article on how to gain muscle and lose fat at the same time.

  • Do 5-6 sets/exercise, with 12-20 reps.
  • Choosing a weight that can cause you to practice up to 8-12 times is a failure.
  • Rest for 20-60 seconds, depending on the intensity of the exercise and your own strength.
  • Spend 1-2 days doing cardio with HIIT workouts (2 minutes slow, 1 minute fast).

Sample workout schedule #1

Day 1: Chest/Biceps

  • Flat Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Dumbbell Flyes
  • Cable Crossovers
  • Pushups
  • Tricep Dips
  • Lying Tricep Press

Day 2: Back/forearm muscles

  • Pull-Ups
  • Barbell Deadlifts
  • Barbell Bent Over Rows
  • Wide Grip Lat Pull Downs
  • Seated Rows
  • EZ Bar Biceps Curls (wide/close grips)
  • Dumbbell Hammer Curls

Day 3: Cardio

  • Row Machine
  • Swim
  • Step Mill

Day 4: Shoulders / Legs / Abs

  • Standing Shoulder Military Press
  • Dumbbell Lateral Raises
  • Dumbbell Rear Lateral Raises
  • Calf Raises on Leg Press
  • Leg Raises
  • Russian Twists
  • Planks

Day 5: Leg muscles

  • Squat
  • Leg Extensions
  • Hamstring Curls
  • Dumbbell Reverse Lunges
  • Single Leg Presses
  • Step Ups with Barbell
  • Glute Bridges

Day 6: Cardio

  • Treadmill Sprints
  • Cycling
  • Elliptical

Day 7: Rest

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The Ikaria Lean Belly Juice flushes out ceramides and renews your body from within...

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In every scoop of Ikaria Lean Belly Juice you'll find:

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Gym schedule #2 (Intensity – 6 days)

  • Day 1: Chest/Biceps
  • Day 2: Back/forearm muscles
  • Day 3: Cardio
  • Day 4: Shoulders / Legs / Abs
  • Day 5: Front Thighs/Back Thighs/Butt Muscles
  • Day 6: Cardio
  • Day 7: Rest

Gym schedule #3 (Moderate intensity – 5 days)

  • Day 1: Chest muscles
  • Day 2: Back/shoulder muscles
  • Day 3: Cardio
  • Day 4: Rest
  • Day 5: Biceps/Biceps
  • Day 6: Leg muscles
  • Day 7: Rest

Gym schedule #4 (Light intensity – 4 days)

  • Day 1: Chest/Back muscles
  • Day 2: Rest
  • Day 3: Biceps/Biceps/Shoulders
  • Day 4: Rest
  • Day 5: Leg muscles
  • Day 6: Cardio
  • Day 7: Rest

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