Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Workout Routine Sequence
Just as important as duration and frequency of your workouts is which muscles you concentrate on and when.
It’s never a good idea to work any single muscle group more than twice a week.
It’s much better for your muscles if you rotate the groups you work on from one day to the next.
We’ll use the word “split” to refer to the way you divide your muscle groups over several workouts.
While you’re working one set of muscles, you’re allowing others to recover and rebuild.
Take a look at the split routine below, which divides the muscle groups into those of your body’s front and those of your back.
It’s the most effective in terms of preventing fatigue and over-training, and achieving maximum calorie-burning results.
Monday: Chest; shoulders; triceps; quads; rectus abdominus; transverse abs.
Tuesday: Back; biceps; glutes; hamstrings; obliques.
Thursday: Chest; shoulders; triceps; quads; rectus abdominus; transverse abs.
Friday: Back; biceps; glutes; hamstrings; obliques.
Saturday: 1 hour of straight cardio – this gives your muscles the rest and recovery time they need.
This split routine might look confusing at first, but here’s the logic.
It’s best to work muscle groups that have similar functions together.
For example, your chest, shoulders, and triceps are used in basic pushing and pressing motions.
When you do a push-up, you’re mainly working your chest muscle, but you’re also working your shoulder and tricep muscle.
Hence the chest-shoulders-triceps all in one day.
The same goes for back and bicep muscles, whose main function is pulling.
When you do a pull-up, your body is primarily using your biceps, but it also uses your upper back muscles.
Splitting the muscle groups and working them together by function enhances coordination and gets your muscle working together more efficiently.
Also, if you split your muscle groups by function, it’s easy to ensure each muscle group gets time off.
See how each muscle group gets at least 2 days off before it’s worked again?
This prevents over-training by providing your muscles the time they need to repair and develop.
Now for your leg muscles.
Working your lower body is the most effective way to elevate your heart rate and burn more calories.
For this reason, we want to work your lower body during each resistance training session.
This drives your blood back and forth between your upper and lower body, burning up to twice as many calories as you would from working all upper or all lower body, due to something called peripheral heart action (PHA).
PHA is at the heart of this program’s guarantee of results.
When you get your blood moving between your upper and lower body as constantly as possible, you greatly reduce the buildup of lactic acid, which is the cause of muscle fatigue.
PHA not only contributes in the short term by helping you burn more calories, it also benefits you in the long term by optimizing muscle development and preventing muscle damage.
Last of all, it’s crucial to know the best sequence for performing your exercises so you don’t fatigue your muscles out of a great workout.
To prevent fatigue, you always want to train your muscles from largest to smallest.
When you exercise one of the big muscle groups, say your chest, you also use the smaller muscles nearby, like your triceps.
Your triceps won’t work as hard during a chest press as they will in a triceps curl, but if you exhaust your triceps before you even get to your chest, they’ll be weak.
As a result, you won’t be able to give your chest the best workout possible.
So if you get the big ones out of the way before you spotlight the smaller ones, your performance will improve, and this means more fat-burning lean muscle in less time.
We’ll talk about intensity in the next post.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657