Losing weight is a great initiative but one thing that must be kept in mind is that your body is the only one that you have. God will not provide you with any spare bodies to use so you need to be careful with the one that you have.
Since the workout plan is one of a short duration, we need to focus on boosting the metabolism to ensure maximum weight loss instead of muscle gain. Start with lower weights but make sure the repetition requirements defined here are met.
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Cardio based exercises
You can do any one of the following that you enjoy the most:
1. Jogging:
It is one of the best ways to lose weight quickly since the time spent to calories burnt ratio is the highest for this exercise. Make sure that you incorporate a few 30 second sprints in the 40 minutes jogging routine to improve your metabolism
2. Bike Riding:
It is a good way to burn fat but only if you ride your bike at an incline and for a few hours atleast. If you are short on time, this may not be the best exercise for you.
3. Swimming:
You can kill the fat cells while making sure that there’s no stress on your joints. Swim a few laps intensely in the pool and you will be rewarded with a very high heart rate and you will burn just as many calories out of the pool as you were burning during your workout.
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Compound movements
1. Squats
The movement is the same and you may start with a very light weight to perfect your form first. Make sure the knees never go ahead of the toes and the back never curls.
3 sets of 15 repetitions
2. Dead-lifts
You need to keep your back straight at all times for this exercise. Make sure you are lifting from your legs and not your back.
3 sets of 15 repetitions
3. Clean and Jerk
This is the most advanced move in this workout plan and the best approach would be to start with an empty barbell so that you do not hurt yourself.
3 sets of 12 repetitions
We have presented the exercises in the light of maximum weight loss relevance. The repetitions have been increased and the weights reduced so that you do not gain muscle but rather send your metabolism into overdrive. Stick to the plan and you will feel fitter and soon the weight scales will reflect that.
