4F&S Fat Burner / Training | 4fitnessandhealth

Best exercise to lose belly fat

This program can work both for women and men. Also, this program is for beginners or experienced exercisers. It is also important to note that the fat loss depends on your current weight and body fat, so it is unrealistic to expect that someone wighin 220 pounds and 170 pounds will lose the same. It also depends on genetics, gender, job, lifestyle, etc... but i can guarantee you, you will lose lots of fat!! Under the condition of course that you follow everything written here.

You will train 5x a week. Mondays Wednesdays and Fridays we do strength training and Tuesdays and Thursdays fitness exercises . Each week we will raise the intensity so that the fifth week will be the hardest .

Strength training will always start with exercises for core. After that we will do strength training principle density training ( as many series of exercises given in a certain time ). The training will end with my favorite exercise for fitness. We will have two different strength training which will alternate every workout .

Airobic training will be a combination of cardio exercises in the principle of time intervals (HIIT). Just like in the strength training we will have two different cardio training routiens which will alternate every workout. No training will last more than 45 minutes and you can do them at home, with NO equipment ! I'll show you later how you can practice without dumbbells and other equipment by using things that everyone has in their home !

Exercise routine

Every workout you will raise the intensity. Weight of dumbbells depends on the sex and your strength, but here are some recommendations:

half turkish get up: 6-12kg men, women 4-8kg

lunge & Twist: 6-10kg men, women 3-5kg

squat & Press: 2x8-10kg men, women 2x4-6kg

bent over row: 2x8-10kg men, women 2x4-6kg

one arm swing: Men 12-15kg,-10kg women 6

Let's see how the program looks in theory and practice.

1# each session begins with warm up and ends with stretching.

2# how do these routines look in practice can be seen here on video presentation

Streching

Title. Double click me.

Strength Training 1

Core ( hull ) : time intervals (specific time for workout )

Plank ( endurance elbows )

Density ( training without a break ) :

A1 DBS squat & press ( squat & Bench dumbbell ) x 6
A2 DBS bent over row ( from bent rowing with dumbbell ) x 6

Tip: Use the same up his weight for both exercises that you do not waste time on removing weights
Cardio : time intervals (specific time for work and rest )
Burpees ( Marines )

Physical training 1

Alternate between these three exercises in a circle with breaks given number of laps

A1 mountain climbers ( sprint on the floor ) work / rest
A2 jumping jacks (star jump ) work / rest
A3 reverse crunches ( abs cons ) work / rest

Monday

Strength Training 1

Core : 30/30 , 4 rounds
Density : 13 min
Cardio : 20/40 , 6 rounds

Tuesday

Physical training 1

30/30 , 15 rounds ( 5 rounds )

Wednesday

Strength Training 2

Core : 3x8 Mon each hand
Density : 14 min
Cardio : 20/40 , 6 rounds

Thursday

Physical training 2

30/30 , 15 rounds ( 5 rounds )

Friday

Strength Training 1

Core : 30/30 , 5 rounds
Density : 14 min
Cardio : 20/40 , 7 rounds
Second week

Monday

Strength Training 2

Core : 4x8 Mon each hand
Density : 15 min
Cardio : 20/40 , 7 rounds

Tuesday

Physical training 1

30/25 , 15 rounds ( 5 rounds )

Wednesday

Strength Training 1

Core : 30/20 , 4 rounds
Density : 15 min
Cardio : 20/40 , 8 rounds

Thursday

Physical training 2

30/25 , 15 rounds ( 5 rounds )

Friday

Strength Training 2

Core : Mon 3x10 each arm
Density : 16 min
Cardio : 20/40 , 8 rounds
3rd week

Strength Training 2

Core ( hull ) : a certain number of sets and reps
Db half turkish ( Turkish lifting the dumbbell up to half ) each hand separately

Density ( training without a break ) :

A1 pushups ( push-ups ) , knee pushups ( push-ups with your knees ) if they are too difficult for ordinary x 10
A2 db lunge & twist ( step & rotation with dumbbell ) x 6 each leg

Cardio : time intervals (specific time for work and leisure )
Skip in place ( skip in place )

Physical training 2

Alternate between these three exercises in a circle with breaks given number of laps

A1 db one arm swing left arm (with one swing weights left hand ) work / rest
A2 db one arm swing right arm (with one swing weights right hand ) work / rest
A3 pushup plank ( endurance in paragraph pushups ) work / rest
First week

How To Lose Belly Fat

Go To My Diet Plan!

Tired of trying and failing to find a REAL plan for losing belly fat?

If your answer is YES, you are going to want to read this page in it’s entirety. I am going to do my very, very best to help you out and show you how you can get started losing belly fat at home with my simple but effective training routine.

First of all I want to gratulate you on your decision to start exercise and live a healthy life ! Please not that my training plan can use someone who has never traind. Just start slow, use the weight that you fell comforble to use, do as many repetitions as you can but allways try to finish the workout !

If you have anny questions or you need some suport or motivation fell free to leave a message at the end of the page, and a will be more tha happy to help you out !

Warm up

1# Warm up and streching

2# Video presentation of the exercises that you perform in training

Core

Plank

Push Up Plank

Reverse Chrunches

Density

Knee Push Up

Push Up

Dmb. Squat & Press

Dmb. Bent Ower Row

Cardio

Skip In Place

Dmb. Lunge & Twist

Mountain Climbers

Jumping Jacks

Dmb. One Arm Swing

Burpees

Strength and Physical Training

Training Plan

1# Week

2# Week

3# Week

Monday

Strength Training 1

Core : 30/20 , 5 rounds
Density : 16 min
Cardio : 30/30 , 6 rounds

Tuesday

Physical training 1

30/20 , 15 rounds ( 5 rounds )

Wednesday

Strength Training 2

Core : Mon 3x12 each arm
Density : 17 min
Cardio : 30/30 , 6 rounds

Thursday

Physical training 2

30/20 , 15 rounds ( 5 rounds )

Friday

Strength Training 1

Core : 40/40 , 4 rounds
Density : 17 min
Cardio : 30/30 , 7 rounds

5# Week

4# Week

P. S. I recommend that you measure your waist and fat before the start of the program. When you finish the program I'd like to know how much you've lost, so if you can post the results here in the comments.

Although this training lasts five weeks, you are welcome to extended to 8 weeks. After that, you can slightly modify the exercises and move on. Why not to loss another 10, 20 or 20 pounds? There are no limits except those you set yourself!

Do not think if you are satisfied with the results after 5 weeks you can relax and go back to the old. This program will hopefully motivate you to change your lifestyle, so you can never go back to what you were before starting the program.

Good Luck! :)

Marxis

If you have any questions fell free to ask and send me a message I would be glad to help you out !