Ok, I'm a day late on this post, but it happens to be Easter weekend and you're probably being as lazy as I am. However, when I'm done writing, I'm headed to the lake for a row. What are you doing to burn off some belly fat today?
Let’s get on with the workout. Day 2 I'm going to have you doing legs and legs only. These are some of the absolute best exercises for burning body fat and getting you lean. For exercise number you'll be performing squats. Perhaps the "Mother" of all exercises! Follow the same warm-up routine performed for chest exercises. Here we go:
1. After doing the warm-up and acclimation sets fill the bar to your target weight for the 4-6 rep range and do 2 sets. Some tips and reminders concerning your form - Firstly, if you're by yourself use the "Smith Machine" so you can lift heavy. If you’re at the squat rack I highly recommend using two spotters, one at the very least. Be sure to adjust the bar so you can easily lift it off the rack. Your feet are approximately shoulder width apart resting the bar across the lower traps and rear delts. Keep your head looking up, abs tight and back arched. Bend at the knees and squat down under a controlled movement until your legs are parallel with the ground. Explode upward towards the ceiling until you reach a standing position. DO NOT LOCK OUT YOUR KNEES! This should be an explosive, yet controlled movement. Repeat for the desired number of reps.
2. For your second exercise you'll be doing deadlifts. Another great exercise for the legs, lower back and total body as well as for boosting your metabolism so you can burn that stubborn belly fat.
Place the bar on the floor, standing as close to the bar with your feet just narrower than shoulder width apart. You do not need to perform warm-ups or acclimation set for this. You can go right into the heavy sets. Bend at the knees gripping the bar at shoulder width. Have one palm facing in and the other facing out. You should now be in a squat position ready for lift off! Keep your head up and the bar close to your shins. Drive upward with your legs lifting the weight until standing in an upright position with your back locked. Keep the bar close to your body and squat back down, lowering the weight to the starting position. Repeat for 4-6 reps, 2 sets. You will definitely feel your abdominal muscles working as stabilizers during this exercise!
3. Now we will do 1 set of leg presses. Again, go straight to the heavy sets. The most common leg press machine is the 45 degree leg press. I highly recommend this one for your exercise. Position your feet on the upper half of the platform slightly wider than shoulder width apart. Press the weight up and release the stoppers. Slowly lower the weight down as low as you can. With an explosive motion, drive the weight upwards. Repeat for 4-6 reps and then replace the stoppers. Just as for the squats and deadlifts, never lock your knees, but make sure to use a full range of motion otherwise. If you need to use less weight for full range, then do it. Using heavier weights and partial range will only cheat you out your gains. Again, you will definitely feel your abs burning as they act as stabilizer muscles for this exercise.
4. Next, you'll be hitting the calves. I suggest performing the acclimation sets first. Start off with standing calf raises. I like to use the Smith Machine for this one by using an elevated platform to stand on under the bar. Step onto the raised platform with the balls of your feet planted securely on the platform and your heels extended out into space. Rest the bar across your shoulders as you would for squats keeping your knees slightly bent, back straight and head up. Explode up driving the weight towards the ceiling until you are standing on your toes. Under control, lower the weight letting your heels dip slightly below the platform, giving your calves a good stretch. After completing your set, bend your legs and set the weight down. Perform 3 sets in the 4-6 rep range.
5. Moving on to the final exercise of the day, I'll have you doing seated calf raises. This workout is similar to the standing calf raises but using the seated machine. You will perform 2 sets of 4-6 reps. Sit on the machine placing the balls of your feet on the platform. Placing the lap pad securely on your knees, lift the weight until your calves are fully contracted and you are all the way up on your toes. Make sure the stopper on the machine is released and lower the weight in a controlled fashion until your heels are lower than your toes, fully stretching your calves. When you have finished your reps, return the stopper and set the weights down.
There's day 2 and most likely your toughest day of the week! I know it is for me as far as lifting goes. You should now be well on your way to boosting your metabolism, burning fat and getting that sexy six pack you desire. Remember, consistency is paramount! Knuckle up, don't skip a workout and by week three or four, you will see amazing results...maybe even some six pack abs!
'Til next workout...stay lean!
James
No comments:
Post a Comment