Get Moving and Lift Heavy Things!

Are you doing hours of cardio and spending endless time on the machines at the gym? Are you still struggling to lose stubborn body fat despite all the efforts you put in at the gym? Does the weight scale never seem to budge? What if I told you that you would never have to spend hours in the gym ever again to achieve your weight loss goals?

Today, I want to help you achieve weight loss success for good by sharing with you a simple workout plan that you can start today! It’s a workout “plan,” with a few key exercises (squats, lunges, push ups etc…) that will provide a schedule and framework while offering a wide variety of movements, routines, and exercises to keep everything fresh.

Here is a sample of how you can plan your workouts through out the week:

Monday – Sprint or HIIT Cardio

Tuesday – Weight Training

Wednesday –Active Rest

Thursday – Sprint or HIIT Cardio

Friday –Active Rest

Saturday – Weight Training

Sunday –Active Rest

If you are looking to lose body fat, you have to add 2 to 3 short and challenging weight workouts a week.

Intense lifting will generate a physiological stress on your body, which as a result requires a significant amount of energy and creates a lactic acid build up within the shortest period of time.  This will encourage your body to use stored body fat as a main energy source, increase calorie burn and to accelerate your metabolism.  As well, you will increase your lean muscle mass that will as a result dramatically increase your calorie burn throughout the

The good news is that you do not require lots of special equipment to achieve incredible results. Having access to a few weights and barbell are the only pieces of equipment you need. The key is to train with a moderate to heavier weight with shorter rest periods and using multiple muscle groups at a time such as; squats, lunges, deadlifts, pull-ups and pushups.

A weight-training day may look like this:

Barbell or Dumbbell Squats

Bench Press


Bent Over Row

This is only a suggestion and the exercises can be switched up each week for variety. Aim for 4-5 sets of 8-12 repetitions and keep moving with little rest between sets. As well, you can perform these exercises as a timed workout and maximize repetitions.

Secondly, you would need to add high intensity cardio.

Long, slow distance cardio requires the least amount of energy to produce the most amount of work. Because your body adapts quickly to repetitive exercise, low intensity cardio is the least effective method of achieving fat loss and building and maintaining lean muscle tissue.

High intensity cardio and sprint training apply a high amount of metabolic stress to your body, very similar to weight training with short rest periods. If you want to gain lean muscle mass and burn body fat, you will need to add high intensity cardio and/or sprinting 1 to 2 times a week. running-573762_640

When it comes to sprinting or HIIT training, there are so many options, which can make it fun. Beginners can try a 30 second sprint with a 90 second recovery, repeated for 20 minutes. An intermediate can try 30 seconds sprint with 1-minute recovery for 20 minutes. Experienced athletes can sprint for 30 seconds with 30 seconds of recovery for a total of 20 minutes.

Before implementing sprinting into your routine you want to ensure that you have a good cardiovascular base. These are programs that you can work up to; remember it is always best to start out slowly and then gradually progress. Begin each workout with a 5 minute warm up walk or jog and conclude each workout with a similar 5 minute cool down. Be sure that you have medical clearance before starting any high intensity program.

This simple plan will provide you with a solid base to building strength, burning body fat, and feeling healthy!

Melt fat fast with my  6 Week Feel Healthy Fit & Fabulous Transformation Program I will help you transform your body, burn body fat, build strength, decrease cravings, improve your nutrition and completely change your health & fitness so you FEEL FABULOUS! Learn More…

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about the author

Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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