Description
Weight training program while on weight loss plan
I love a challenge (even weight loss challenges) but I will never agree if I am not allowed to exercise. One problem I have with weight loss challenges are that your calorie intake is so low that you barely have energy to get through the day, not to mention exercising!
This weight training program is perfect to follow if you are on a calorie restricted diet. It is not heavy weight lifting, and you still get to the gym 4 times a week.
The biggest problem I have seen with my clients are that they try to focus on to many things when they are on a weight loss plan. Remember, you can only focus on one thing at a time. While on a calorie restricted diet your focus is to lose weight. You can not try and run the fastest 10 km and you can certainly not try and enter a Fitness competition. While on a calorie restricted diet my main goal is to not lose to much muscle. Because you lose muscle and fat on a weight loss plan.
This weight training plan is designed to help your body to maintain its muscles during your weight loss phase.
You will do 3 days of weights and 1 day of cardio (also known as active rest days). I still like to have a plan for active rest days, other wise you end up doing nothing for that day. You don’t have to follow the cardio plan, to go for an hour walk is absolutely fine too.
ABOUT THE PROGRAM:
This basic routine is designed to help your body to maintain its muscles during your weight loss phase.
This stage includes easier exercises at higher reps in order to increase muscle size by taking advantage of muscle memory.
While on this routine, use the maximum weight possible for the rep ranges called for. If is says 12 – 15 reps, you should be able to do 12 clean reps but 15 should be a real struggle. It is OK if it takes a few workouts to find the right weight.
Rest between sets should be about 45 – 60 seconds. Rest between exercises should be about 1-3 minutes.
Each exercise should be done with proper form.
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