Rapid Fat Loss
RapidfatlossTRAINING PROGRAMME for womenGet active by following this 5-day training programme for the next 12 weeks.You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of eachstage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into twosessions - preferably cardio in the morning and weight training in the evening.DAY 1 - Legs and AbsLegs14Squat24 sets, 6 – 10 reps4 sets, 8 repsDumbbell Lunge53 sets, 12 (each leg)3 sets, 6-8 reps25 USN BODY MAKEOVERRAISED DUMBBELLLUNGEStandingHamstring Curl(theraband)3Seated Leg Extension(theraband)2 sets, 12 reps6Standingcalf raises4 sets, 12,12,20,20 reps
abs7Abductor raises8crunch andoblique twist tofailurecardio930-45 minutes ofhigh intensityrunning/sprints orelliptical cycle.3Incline Bench Press4 sets of 10DAY 2 – Chest and TricepsCHEST1Flat BenchDumbbell Press3 sets, 8 reps2Flat Bench Flyes3 sets 8-10 reps2 sets, 10-12 repsTRICEPS4Overhead ChestExtension2 sets, 8-10 reps5Bent over TricepExtensions4 sets, 8-12 reps*For detailed instructions on how to perform these exercises, please visit www.usn.co.za6Bench Dips3 sets, 10 repsUSN BODY MAKEOVER 26
abs7weighted Bench Dip4 sets, 8-12 reps8cardioSeated TricepExtension930-45 minutes ofhigh intensityrunning/sprintsor ellipticalcycle.4 sets, 10 repsDAY 3 – Shoulders, TrapsShoulders1overhead press4 sets, 6-12 reps2overhead press(with weight)3 sets, 6-8 reps3Lateral Raises3 sets, 8 repsABS4Bent over raises3 sets, 8 reps27 USN BODY MAKEOVER5Front Raises(alternating arms)3 sets, 8 reps6Double crunch tofailure
cardio730-45 minutesof highintensityrunning/sprints orellipticalcycle.DAY 4 – Back and Biceps2 Incline benchBack1barbell rowOne arm dumbbellrow2 sets, 12 (each arm)3 sets, 8 repsbicep3bent overbarbell row43 sets, 10 reps6Hammer CurlDead lift4 sets, 6-10 reps75Dumbbell curl4 sets, 6 repsConcentrationCurl (advanced)“Focus on form &function”4 sets, 8-14 reps3 sets, 6-8 reps*For detailed instructions on how to perform these exercises, please visit www.usn.co.zaUSN BODY MAKEOVER 28
cardio9Barbell ReverseGrip Curl(advanced)1030-45 minutes ofhigh intensityrunning/sprintsor ellipticalcycle.“Includestretching to”improve recovery3 sets, 6-8 repsDAY 51Plank4 sets, 1 min4Lying leg raises2Crunch withball below feet4 sets, 8 reps3Seated ballcrunch4 sets, 8 repsSUPER CIRCUITUse your fifth day to mix your training up with some structured circuit training.Here, you have the opportunity to revisit and target the muscle tissue groups thatyou may have struggled with during the week.Start off by performing stretching and doing sprint work. This will help youto increase blood flow to the working muscle tissue mass, helping to improveoxygen and nutrient delivery. Then move on to your super circuit session.Keeps this session at a high intensity making sure that your rest times short andconcise. If this means that you have to move between upper body and lowerbody activity to keep your recovery times minimal then do so.Keep your workout limited to 45 minutes of super circuits, and then move overto 30 minutes of low resistance cardiovascular activity like walking, jogging orsteady cycling.Finish off by following the core workout activities included in this segment.4 sets, 8 reps29 USN BODY MAKEOVER
Rapid fat loss DAY 2 – ChESt AND tRICEpS 3 sets, 8 reps 3 INCLINE BENCh pRESS 3 sets 8-10 reps 2 sets, 10-12 reps ChESt 4 sets of 10 8 CRUNCh AND oBLIqUE twISt to fAILURE 7 ABDUCtoR RAISES 9 30-45 MINUtES of hIGh INtENSItY RUNNING/SpRINtS oR ELLIptICAL CYCLE. ABS CARDIo 2 sets, 8-10 reps 5 BENt ovER tRICEp ExtENSIoNS 4 ovERhEAD
429 Calories 152 Calories From Fat 17g Total Fat 2.5g Saturated Fat 8.3g Protein 58g Carbs 0.7g Sugars fresh greens 23 Calories 0 Calories From Fat 0g Total Fat 0g Saturated Fat 1.2g Protein 4.7g Carbs 2.4g Sugars brown rice 318 Calories 20 Calories From Fat 2.4g Total Fat
Visceral fat is the dangerous type of fat that is stored around the abdomen cavity in and around internal organs. All disease risks are higher with this type of fat. Subcutaneous is the fat that is stored just under the skin and is less of an issue for disease. COPYRIGHT 2019 BEST BODY CO. WHY IS BELLY FAT AN ISSUE? Belly fat is one of the
general nutrition advice. Serving Size 1 package (28g) % Daily Value* Nutrition Facts Total Fat 2.5g 4% Saturated Fat 1g 4% Trans Fat 0g Cholesterol 25mg 9% 480mg 20% 4g Dietary Fiber 0g 0% Sugars 3g Protein 70 Calories from Fat 25 Nutrition Facts Amount Per Serving Total Fat 3g 4% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 25mg 8% Sodium .
98-349 Windows Operating System Fundamentals File System Type: FAT FAT o The file allocation table (FAT) is located at the beginning of a logical volume. FAT was designed for small disks and simple folder structures. Two copies of the FAT are stored on the volume. o If one copy of the FAT becomes corrupted, the other FAT is used. L E S S O N 4 . 1
the ultimate carb-burning, and in turn fat-burning, experience. Thus for our purposes, we will still refer to the PBZ as the CBZ. This plan in conjunction with our integrated rapid fat loss training system during bootcamp and rapid fat loss nutrition system will have you ripping off 2-3 lbs of ugly, unwanted body fat per week.
My 3 Day Rapid Fat Loss Blueprint achieves this goal by creating an environment for instantaneous fat loss, while simultaneously priming your . So even if you use a trendy, low carb diet (you know the ones I'm talking about) and deplete on a bunch of traditional low carb diet foods, the scale might trick
Subcutaneous Fat Loss: Orbital Fat Pads Subcutaneous Fat Loss: Triceps Slightly bulged fat pads Normal Mild-Moderate Severe Slightly dark circle, somewhat tired look Hollow and sunken look, dark circles, loose skin Ample fat tissue between folds of skin Normal Mild-Moderate Severe Slightly loose skin; Fingers almost
Total Calories Calories from Fat Total Fat (g) Saturated Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbohydrates (g) Fiber (g) Sugar (g) Protein (g)File Size: 837KB
