Losing Belly Fat Mission, LLC

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.

 

 

Getting elusive six packs has become a craze these days and guys are exploring all the new and innovative ways to get toned abs. When summer is around the corner,men want those perfectly toned abs to show off. Whether you are seriously involved in any sort of fitness training, it is important to use the right form and techniques to get the best results. Try the below mentioned ab workouts for men to to increase your efficiency and performance, and get faster effective results.

 

Workouts for abdominal muscles-
The key to get a flat sexy belly is to work out abdominal muscles. Some of the best ab workouts that help you lose your love handles and get flat toned midsection are- crunches, side bends, hip thrust workouts, hanging leg raise etc.

Crunches-
Oblique floor crunches and cross body crunches are the most effective abdominal exercises to tone ab muscles. Oblique crunches help to lose your love handles, obtain six pack abs and strengthen lateral abdominal muscles. To increase the difficulty level, you can also add variations, like twist crunches, crossed legs or rotating motions.

 

Flutter kicks-
This is one of the most effective ab exercises that hurts in just the right kind of way. Lie down on a mat with your legs straight. Support your gluteus region by placing hands under your lower back. Now, gradually raise your right leg off the ground and hold it there for few seconds. Lower the right leg and raise the left one to the same level. You can do as many number of reps till you simply cannot progress further.

 

Flexion and Extension-
The hanging leg raise-This is the most common type of ab exercise that focuses on rectus abdominus muscle. The goal of this workout is to flex and extend your core to work your abdominal region. You can also add variation (vertical leg raise) to target other core muscles including obliques, and is perhaps even better than the bicycle maneuver.

Full body workout-

Flattening your midsection does not just involve only abdominal exercises; it includes a complete body workout. Complete body workout targets all the major muscle groups in the body. Squats, lunges and bench press are some of the advanced workouts for trimming your midsection and getting a firm belly.

Along with the above mentioned ab workouts for men, you need to take care of your nutrition as well as sleep to get effective results.

 

 

 

# of Rollers

Option 1 $19.99 USDOption 2 $34.99 USD