Losing Weight
December 4, 2008 by Karp Fitness
Filed under Losing Weight, Workout Routines
If you are looking for an exercise program that will help you lose weight you must workout four to six times each week. With weight-loss programs it is important to change your workouts regularly. Below is a sample workout to get you started.
Cardio: 30-60 minutes(70-80% of your max heart rate)
(4-6 time/week)
| EXERCISE | SETS | REPS |
| 1. Leg Press | 2 | 15-25 |
| 2. Lying Leg Curls | 2 | 15-25 |
| 3. Seated Cable Rows | 2 | 12-15 |
| 4. Pec Dec | 2 | 12-15 |
| 5. Seated Dumbbell Curls | 2 | 12-15 |
| 6. Tricep Cable Pushdowns | 2 | 12-15 |
| 7. Crunches | 3 | 20-25 |
| 8. Alternate Crunches | 2 | 15/side |
| 9. Bicycle Kickouts | 2 | 20-25/leg |
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
*Perform your strengthening routine three times each week with 24 hours rest between each workout.
Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat Stretch, Pec Stretch, Gluteal Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.
