Workout Plan
I have talked about getting leaner in the past. Getting leaner will help you to burn more fat. You will burn more fat while you eat, sleep, work out or anything else that you do. Getting leaner starts with working out regularly with some type of resistance training; at least 3 times a week. Here is a workout plan to assist in getting to your ideal body image goal.
You do not have to workout like a professional bodybuilder to become lean. Doing any type of light weights for resistance training is a great start. Even using your own body weight or a fraction of it can be a really good start to building light, lean muscles to help to speed up your overall metabolism. In turn it will give you more energy and burn more fat. Whether you are needing to start working out for the 1st time, or if you are a seasoned pro and you just need a little variety in your routine try these 2 different weekly workout plans I have personally designed for you below. Remember to always check with your physician before starting any workout plan.
Do each of these weekly workouts for 4 weeks straight to start out(2 weekly workouts programs x 4 weeks = 8 weeks). Then on the 9th week start to alternate the workouts weekly for the next 8th week(workout 1 x 1 week, then workout 2 x 1 week for 8 weeks total) before going back to doing each weekly workout for 4 weeks each straight again. Here are the 2 different weekly work out programs and how they would work. This is assuming you have the necessary workout equipment or a local gym membership.
Workout #1( 4 workouts per week, feel free to change the days to fit your own schedule):
Monday
shoulder press with dumbbells or barbell: 9-12 reps of 4 sets
bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets
tricep press with dumbbells or barbell behind the neck: 9-12 reps of 4 sets
forearm curls with dumbbells or barbells: 10-20 reps of 4 sets
Tuesday
squats with barbell: 10-15 reps of 5 sets
hamstring curls: 8-12 reps of 5 sets
seated or standing calf raise: 8-12 reps of 5 sets
laying leg raises on a bench: 60-80 reps in as few sets as possible
Thursday
brench press with barbell or dumbbells: 8-12 reps of 4 sets
decline press with barbell or dumbbells: 8-12 reps of 4 sets
incline press with barbell or dumbbells: 8-12 reps of 4 sets
Friday
dead lift with barbell or dumbbell: 8-12 reps of 5 sets
chin ups or lateral pull downs: 8-12 reps of 4 sets
Shoulder shrugs: 10-15 resp of 4 sets.
Workout #2(4 workouts per week, Again you can change up the days to fit your plans)
Tuesday
Dumbbell or barbell rows: 8-12 reps of 4 sets
dead lift with barbell or dumbbell: 8-12 reps of 4 sets
shoulder press with dumbbell or barbell: 8-12 reps of 4 sets
Wednesday
push ups: do 50-70 reps in as few sets as possible
tricep dips: do 30-50 reps in as few sets as possible
sit ups: do 50-70 reps in as few sets as possible
seated or standing calf raises: do 50-70 reps in as few sets as possible
Friday
Lunges with barbell or dumbbell: 8-12 reps of 4 sets
stiff leg dead lift with barbell or dumbbells: 10-15 reps of 5 sets
internal and external rotation calf raise: 10-15 reps of 5 sets
Saturday
bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets
tricep press with dumbbells or barbell : 9-12 reps of 4 sets
forearm curls with dumbbells or barbells: 10-20 reps of 4 sets
shoulder shrugs with dumbbells or barbell: 10-15.
Follow my directions above and see a harder and firmer body in a short amount of time. Doing most or all of these exercises I mentioned above and dieting will bring you closer to your lean body goal in very little time. If you are not sure of what some of these exercises are just google them for a pictures to get ideas of how these various exercises look and work. Check out my ab focused workout book.