Add muscle, burn fat, and boost your overall health with this 4-week full-body beginner's workout routine designed specifically for women. Two fat-shredding concepts collide in this 4-week program specifically designed to get you as lean as possible in short order. This is an added benefit that could result in strength gains on top of your fat-burning ambitions. The order in which you do the exercises in the extended set is crucial. Congratulations on pushing through all four weeks of intense workouts with me, and thank you for allowing me to be a part of your fitness journey! Intermediate? Both of which will have the flabby pounds falling off your body faster than any other exercise and workout plan. Day 7 Off Day 8. If your workout isn’t too easy, it’s way too difficult. We won’t sugar-coat it: This week is downright hairy. Unit price Get going and get lean with our 4 Week Fat Burn! Those two concepts: Full-body training and supersets. - a digital platform - real results - hardcore workouts - healthy nutrition - exclusive live training sessions with special guests what is the 4 week fat burn?? When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. 21 Comments 240.4K Reads No, we figured we’d go all the way with it, meaning every set is a superset. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. With 5 workouts each week, that you can perform anywhere, any time, with no equipment needed, it’s time to say hello to your new coaches Mark and Josh. When fat and calories became the enemy, the food industry rushed to provide more low-fat and low-calorie options. So for both building muscle and losing fat, you should train in the afternoon to reduce pain and push harder. 4-Week Full-Body Burn. In it, we’re combining supersets with what we … Trainer: Brandan Fokken IFBB physique pro, Bodybuilding.com and Dymatize athlete. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Make gains fast using Mark Rippetoe's popular training methods. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Increasing intensity is one thing; having no strength left halfway through your workout is another. Imagine if you did exercises in the opposite order, from easiest to hardest. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. With each circuit, you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over. Use an incline and never hold the rails. Repeat Cycle. Strength training, however, can burn just as much, if not more, fat than cardio. If it was everyone would do it. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Fat-Burning Booster. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Muscle growth is a sure bet with this time-saving technique. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. We now know more about fat loss and muscle building than ever before. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. To avoid overtraining, you’ll be doing only 2-3 sets per trio, whereas weeks 1 and 2 often called for four supersets for a given pair of exercises. Fat burning … On the other days, rest, cross-train or run easy. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio. 1. Tempo run. Jump rope Duration: 11 min. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Mark Wright shares more of his fat-burning exercises to get you fit for summer. Walk 4-10 times per week. A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by … This is our first Train Wright plan, designed to introduce you to our training systems - but that doesn’t mean it will be easy! Take each sets within supersets, trisets and extended sets to failure. This is our first Train Wright plan, designed to introduce you to our training systems - but that doesn’t mean it will be easy! When it comes to fat loss, most people embark on a program of cardio and dieting. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. Hence the following 4-week fat-burning program. During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset. Sufficient cardio, definitely. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even … Prior to each workout, thoroughly warm up each body part you’re training that day. on Week 2. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. We recommend starting and following our plans in that order, but if you think you’re hard enough you can jump ahead and start with whichever plan you like. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. We like to think of this program as your love handles’ worst enemy. And … Aim to burn 400 calories. Day 5 Off Day 6. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. Fat Burn 4 week program! The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. The program comes with instructions, pictures and descriptions of the exercises to be done each day for 4 weeks. High Intensity Interval Training (HIIT) has become a conditioning staple. Director of Personal Training Operations at Peak Performance NYC and founder of TrinkFitness, Dan Trink C.S.C.S lays out a training protocol for getting lean in just 4 weeks. Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass. Generally, you feel much more refreshed in the morning after eating a good meal. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. With 3, 40 minute circuits a week, this program can be completed with limited equipment! For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Ideal for beginners through to advanced trainers. WatchFit Experts change lives! 4 Day Shred Cycle Fat Loss Workout Train insane 4 days a week. I'm Talking about a strong Muscular Physique that are more athletic looking than bodybuilding. Look, Bottom line, BURNING fat is not an easy process. Press the space key then arrow keys to make a selection. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. With these workouts, you’re going to be exercising 4-6 days per week. If you're advanced, shoot for 500 calories. Exclusive . That’s easy: supersets. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. £29.99 Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. 4 week fat burn - launching this sunday, 7pm a 30 day plan of non stop workouts with myself & the dream partner @josh wright what is train wright you ask? Strength training is just an afterthought. Increase the load by 1.5 to 2% on Weeks 3 and 4. Transform your training in a month . Adding a third exercise will further increase intensity and calorie burn. Then you must determine the quickest, most effective means to achieving this: A clean diet, yes. The Four-week Fat-burning Workout Plan You Can do at Home. Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. (You will, however, be resting between each superset.) 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