There are a vast amount of ways to lose fats, and at the same time, most information discussing fat loss is not based on any evidence.
Endless browsing and searching for a right routine to shred fats can be overwhelming especially when you can do something simple to stick to and see actual results!
Since we all dream about having a fit body and staying in good shape, we will provide you with the perfect workout routine plan to get the desired body.
In this context,
I will provide you with the most effective plan to get in shape within only 8 weeks! And fantastic body hacks to implement and double your bodybuilding effect!
Before you begin with the plan…
I remind you that beginners can perform the workout because it will start with low intensity and then progressively increase the level as your body adapts to the new regime.
The 8-week Gym Workout Routine plan
Weeks 1 and 2
Begin this first phase with the most effort you can.
To develop the cardiorespiratory system, it is essential for the delivery of oxygen to the muscles. By either a treadmill or a stair stepper, it is a great way to build your booty shape.
The best way to perform the exercise, It is to start with low speed and gradually increasing it every 2 minutes, this is called warm up.
First, you begin by doing 4 cardio sessions per week. To maximize the result of losing fats, make it 5 cardio workouts per week. (1)
Do a 30-minute session aerobic exercise at least 3 days a week….Warm up your muscles with a 10-minute walk, then pick one from the following activities to perform:
- Perform a 30-minute swim.
- Form a class for a group exercise.
- Ride your bike around for 30 minutes.
Weight training workouts
In the first week, you should perform two full-body workouts; add a cardio day within this period. (2)
For best results: 15 repetitions of each exercise from the following:
How can I perform?
By keeping a prone position with the hand’s palms down under the shoulders, the balls of the feet on the ground, and the back straight, push the body up and let it down by an alternate bending and straightening the arms.
How can I perform it?
By sitting in a crouching position with the legs drawn up closely beneath or in front of the body, then returning to the standing position and repeating.
Weeks 3 to 5
Perform the cardio exercises 3 times a weeks for at least 45 minutes.
In this phase, the weight training is more intense than the previous stage. We divide the weight training workouts into 2 workouts; upper- and lower- body workouts.
Upper body workouts:
How can you apply it?
Perform 12 repetitions of each exercise: dumbbell press, shoulder press or Triceps pushdown
Lower body workouts:
How can you apply it?
Perform 12 repetitions of each exercise: Crunches, Plank, Calves or Lunges
Weeks 6 to 8
Get ready to your body transforming now!
In this stage, that you have a strong base, we focus on getting rid of the remaining additional fat layer.
You can perform three high-intensity interval training (HIIT), which is done by 30 seconds of effort and 90 seconds of rest. (3)
How? You can begin with a walk to warm-up your body for 2 minutes, repeating for eight times
Still by dividing the workouts into upper and lower body workouts and taking a day-off between weight training workouts.
The weight training this time will be divided as follows:
- Week 6: upper body, lower body, upper body
- Week 7: lower body, upper body, lower body
- Week 8: upper body, lower body, upper body
Now, you have completely and successfully finished your workout plan, what should you do after it?
After finishing these 8 weeks, you should take a rest for a week.
Having your training plan in hands, what about supplements boosting the whole process of fat burning?
What is Crazy Bulk Clenbuterol?
A Crazy Bulk Clenbutrol is bodybuilding and legal supplement for burning fats by stimulating the metabolic frequency and increases thermogenesis.
It is the right choice for those people who want to burn some fats and gain a robust muscled body.
For every individual who wants to get ripped this supplement helps a lot in the process.
Clenbuterol is formulated to improve the supply of oxygen, which, therefore; improves the cardiovascular performance.
- Boost testosterone production.
- Decrease the body’s fat percentage.
- Helps in the growth of weak muscles also improves the muscle composition.
- The fitness experts recommend it as it has powerful fat reduction properties
- It helps you achieve the desired beach body in its healthiest and safest way you could imagine, as all of its ingredients are 100% natural.
NOTE: The person taking the Crazy bulk supplements must not stop it on the non-workout days.
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Additional Fat Burning Tips
To have this fit masculine body, you should go on a good diet schedule.
What shall you do to form your own nutritional regime?
Controlling the calories that enter your body can easily be understood by first understanding the basal metabolic rate (BMR). (4)
BMR affects the rate that a person burns calories and ultimately whether that individual maintains, gains, or loses weight. The basal metabolic rate accounts for about 60 to 75% of the daily calorie expenditure by individuals. (5)
Men, due to their higher muscle mass, have much higher total energy expenditure (TEE) than women.
Here, we carry some of the healthy habits that you must consider to boost your BMR
Drinking enough water
Drinking 2.5 liters of water daily is very important to one’s health, as our bodies mainly contain 80%water. (6)
Not drinking enough water while exercising may cause dehydration, which affects our performance and body health significantly.
How much dietary protein does a bodybuilder require?
1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades. Protein is vital to build up your muscles and make your body healthy and toned. (7)
Several organizations, such as the American College of Sports Medicine and the International Society of Sports Nutrition have recommended that physically active adults consume between 1.2-1.4 and 2.0 grams of protein per kilogram of body weight per day to allow for recovery from training and to promote the growth and maintenance of lean body mass.
You can achieve enough protein through foods around you like chicken, fish, eggs, dairy, nuts, etc.
You may also consider having Whey protein. Whey protein is a complete protein containing all nine essentials of amino acids.
Vegetables are full of vitamins, minerals as well as antioxidants, so make sure you eat plenty of different types of vegetables.
Essential fatty acids (EFAs) – like omega6 and omega3- can help you feel full, therefore maintaining low eating levels and burning enough calories during the day. (8)
You can increase your fats dietary by including avocados, coconut oil and olive oil in your diet
Low Carbohydrates diet
What is most known amongst people going on a diet and health program is that they must go on a low- carb diet.
So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs. (9)
Some individuals may prefer a low-carb diet; here it varies from one body type to another.
Carbs help in making you feel fuller
As it contains a number of vitamins, minerals, and fibers which your body need.
Carbs can be found in yogurt, low-fat milk, berries, brown rice, bananas and some vegetables such as spinach and potatoes.
2. Pre-workout regimen for your muscles
Be careful not to start working out straight ahead; you must do warming-up!
Warming up is essential before you start training because it allows your core body temperature to increase and also stretches the muscles.
You can perform simple warm-up exercises by doing some simple knee bends, head and hip rotations and heel digs.
How to strengthen your muscles?
Schedule three cardio workout sessions and two strength-training sessions each week of the eight.
This way you will allow your muscles the time to recover between the sessions.
Booty and legs workouts are the best to obtain a bigger booty and have toned legs; you need to get heavier with your legs. Perform four sets of 8 to 12 reps of leg press, barbell squat, barbell deadlift and seated leg curl.
To add some curve to the shoulders, back, and chest. Perform three sets of 8 to 12 reps of chest press, chest fly, shoulder press, and pullover.
These workouts are done by performing for 45 seconds then resting for 15 seconds by doing these exercises: crunches, leg lifts, toe touches, dynamic plank and crunch clamps.
At the bottom line,
I hope that we provided you with the most comfortable yet efficient workout plan for 8 weeks.
My last advice for you that Success in fitness needs support and effort, get motivated by peoples’ success, Be strong!