Anita’s Get Fit Fast is an 8 week plan for those of you who have decided to get fit this new year.
Happy holidays to you all and I hope that you’ve had a great holiday season with all your families. Unfortunately for me there is no real down time from training but I have definitely enjoyed a few festive delights!
I know that this time of year can be one where most people put on their new fitness gear and join their local gym to improve they’re fitness levels and take on a new resolution to eat better, so I have put together a little training plan that will interest most females that are looking to get fit, and loose a few pounds, and get you on your way to a great start to the new year!
This plan is easy to do and you will need to include 20 to 30 minutes of HIIT cardio 5 times a week to get great results. For optimum results make sure you are eating clean alongside your training plan. Its a good idea to use a lean protein supplement like Bodybuilding Warehouse Performance Diet Whey and you could also Click here for an 8 week nutritional cutting plan.
HIIT cardio is great for fat loss and guarantee’s to compliment your training plan, HIIT which is High-Intensity Intermittent Exercise is alternating periods of short intense anaerobic exercise with less intense recovery periods, and can be completed on any cardio machine at the gym but the best way to complete HIIT is on the treadmill, short bursts of sprinting along with periods of power walking for recovery. For example; begin with 3 minutes of power walking for a good warm up, then increase the speed to a sprinting pace for 1 minute, then reduce the speed back down to a fast walking pace for 3 minutes and alternate this for 20 to 30 minutes.
#BBWTransform: Start to use the incline; this will add more intensity to your workout and burn fat faster!
Alongside your HIIT workout, you can begin to use some weighted strength exercises which will help to tone and compliment your fat loss mission, below is a training plan that I have put together, each exercise will include 5 sets of 5 repetitions, 2 sets are to be warm up sets and then the remaining 3 sets to be heavier. The plan is to be set over 4 days per week, with a rest day in between each session i.e. Monday, Wednesday, Friday, and Sunday.
Machine Hamstring Curls 5 x 5
Machine Leg Extensions 5 x 5
Machine Leg Press 5 x 5
Smith Machine Squats 5 x 5
Weighted lunges with dumbbells 5 x 5
Chest and Triceps:
Incline dumbbell bench press 5 x 5 (chest)
Incline Flyes 5 x 5 (chest)
Flat bench Flyes 5 x 5 (chest)
Cable Triceps Press Down 5 x 5 (Triceps)
Tricep Dips 5 x 5 (Triceps)
Overhead Dumbbell Tricep Extension 5 x 5 (Triceps)
Seated Dumbbell Shoulder Press 5 x 5
Lateral Raises with Dumbbell 5 x 5
Face Pulls 5 x 5
Dumbbell High Pulls 5 x 5
Back and Biceps:
Underhand Lat Pulldowns 5 x 5 (Back)
Seated Cable Rows 5 x 5 (Back)
Deadlifts 5 x 5 (Back)
EZ Bar preacher Curls 5 x 5 (Biceps)
Dumbbell Curls 5 x 5 (Biceps)
Incline Bench Dumbbell Curl 5 x 5 (Biceps)
This should include 30 crunches, 30 side crunches (each side) & 30 lower crunches.
I hope you enjoy the plan, please ensure that you drink plenty of water, which will keep you hydrated and ensure good results alongside eating clean and training hard! You could also add a pre-workout to really take your training u a notch.