Fat loss in just 4 weeks

Getting in shape is not gonna happen in over night it really needs dedication and control.

There are three major things to follow on fat loss

• Diet
• Training
• Rest

Diet

"One healthy meal can't make you in shape and one bad meal won't spoil your shape."

   The diet plays the vital role in fat loss.Everyone thinks diet means simply skipping their meals or reducing their food quantity to achieve their goals, But its not right way to cut of your body fat.You need to have the food in the ratio of  

                             

60% of Protein : 30% of Carbohydrates : 10% of Fat

At first you need to understand your daily tasks and workout splits and then you need design your diet Routine.

The simple ways customize your own diet Click here 

Note : Reduce the carbohydrates and fat intake gradually to end the routine.Increase the protein level

Training
    In training we need to focus on two things

1. Cardio
2. Weight training

CARDIO : Cardio either it can be used for your warm up before weight training or you can do it as workout for 30 mins to 1 hr.But minimum 20 mins of cardio per day is must.Which helps you in muscle recovery and good metabolism.

WEIGHT TRAINING : In weight training there three phases of training.

Phase 1 : Week 1, Week 2.

Phase 2 : Week 3.

Phase 3 : Week 4.

Workout split: 

Monday: Chest and triceps.

Tuesday: Cardio

Wednesday: Back and biceps

Thursday: Cardio

Friday: Shoulders and Fore arms.

Saturday: Cardio

Sunday: Legs 

Phase 1:

Rest between each set is 45 secs - 1.5 mins.

Chest & triceps:

1. Incline chest dumbbell press = 3 sets X  8 -10 reps (heavy weights).  
2. Flat chest dumbbell press = 3 sets X  8 -10 reps (heavy weights).
3. Dumbbell pullover = 2 sets X  12 -15 reps.
4. Cable push downs = 3 sets X 15-20 reps.
5. Triceps dips = 3 sets to failure.
6. Incline abs crunches = 2 sets to failure

Back & biceps:

1. One arm dumbbell row = 3 sets X 10 -12 reps (Heavy weights).
2. Bent over row = 3 sets X 10 -12 reps (Heavy weights).
3. Hyper extension = 3 sets X 25 reps.
4. Preacher hammer curls (dumbbell) = 3 sets X 12-15 reps.
5. Alternate dumbbell curls  = 3 sets X 12 - 15 reps each arm.
6. Broom stick twists = 1 set X 150 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (heavy weights)
2. Side lateral raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps.
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Phase 2:

Rest between each set is 30 secs.

Chest:

1. Incline chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick heavy weight and do 30 partial reps).  
2. Flat chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick heavy weight and do 30 partial reps).
3. Dumbbell pullover = 2 sets X  12 -15 reps.
4. Rope push downs = 3 sets X 15-20 reps.
5. Skull crashes and Close grip bench press = 3 sets X 10 reps on each exercise.
6. Incline abs crunches = 3 sets to failure.

Back & biceps:

1. Chin ups = 3 sets X 12 -15 reps .
2. Bent over row = 3 sets X 10 -12 reps(Followed by pick heavy weight and do partial 30 reps).
3. Dead lifts = 3 sets X 10 - 12 reps.
4. E-Z bar Preacher curls = 3 sets X 12-15 reps.
5. Alternate dumbbell curls  = 3 sets X 12 - 15 reps each arm(Followed by pick heavy weight and do partial 30 reps).
6. Broom stick twists = 1 set X 200 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (Followed by pick light weight and do 30 partial reps).
2. Seated side raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps (Followed by pick heavy weight and do 30 partial reps).
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Plank up to failure.

Phase 3:

Rest between each set is 30 secs.

Chest:

1. Incline chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick light weight and do 30 Full reps).  
2. Flat chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick light weight and do 30 reps).
3. Dips chest version = 2 sets X  12 -15 reps.
4. Over head dumbbell extension = 3 sets X 15-20 reps.
5. Triceps push ups = 3 sets X 10 reps
6. Incline abs crunches = 3 sets to failure.

Back & biceps:

1. Wide lat pull down = 3 sets X 12 -15 reps(heavyweights).
2. Back cable row = 3 sets X 10 -12 reps(Followed by pick light weight and do 30 reps).
3. Reverse grip Front pull down = 3 sets X 15 - 20 reps.
4. E-Z bar curls with 3 sets of drop sets  = 3 sets X 10-12 reps.
5. dumbbell concentration curls  = 3 sets X 12 - 15 reps each arm(Followed by pick light weight and do 30 reps).
6. Broom stick twists = 1 set X 200 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (Followed by pick light weight and do 30 reps).
2. Seated side raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps (Followed by pick light weight and do 30 reps).
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Plank up to failure.

Rest:

Rest is must minimum 6 hrs of rest should be taken.

Don't skip anything.Follow strict.Achieve your goal.Have new year change.

BY  MAULAANA AKBAR.

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