How To Lose Weight Fast With Exercise, Without-Cardio

Can we lose weight without doing any cardio? here I’ll tell you some tips that will help to lose your weight without cardio. “When you want to become lean, the aim isn’t only to shed weight it’s to drop body fat and not muscle,” says Mike Matthews, C.P.T., composer of Larger, Leaner, Stronger. His 45-minute ultimate fat-torching workout is like two sessions in one: a heavy-weight set combined with a higher rep/shorter rest collection.

How To Lose Weight Fast With Exercise, Without-Cardio

How To Lose Weight Fast With Exercise, Without-Cardio

“The heavy compound lifting burns several calories during and after your workout, also spikes your heart rate,” he says,”It’s similar to a weightlifting version of HIIT–some people who have not tried it before ‘ usually astonished by how freaking hard it is to complete heavy squatting and deadlifting back to back.” It’s topped off with a lighter, faster pair that burns more calories and creates even more metabolic stress. For this workout, you ought to learn your one-rep max for the deadlift, barbell overhead press, and squat.

5 best Exwercise Lose Weight Fast With Exercise, Without-Cardio

1. Squat

The barbell was made to target your quads and work additional lower-body muscles like the glutes and hamstrings. Start with standing tall, feet squared apart, toes pointing forwards and arms stretched forwards shoulder amount. With your torso and head up, bend your knees, then stick your butt straight back behind you and lower the system like you are about to sit in a seat. Stop when your thighs are slightly below parallel with the ground. Perform 2-3 sets of 1-2 reps. Be sure that the knees do not proceed past your toes in the Bottom of the squat

2. Bar-Bell overhead media

How To Lose Weight Fast With Exercise, Without-Cardio

How To Lose Weight Fast With Exercise, Without-Cardio

Rack the barbell up on a squat rack so that it’s about collarbone height. Grab it with hands just a bit wider than shoulder-width apart. Back off the stand alone. Inhale, then exhale when you shoot the weight directly overhead, then pulling on your head back slightly and that means you don’t catch your nose on the road upward. Lower back it to get started.

  • Do two warm-up sets (40% to 50 percent of 1RM for 8 to 10 reps), with one second of rest between sets.
  • You then do two places together with 85% of 1RM for four to six repetitions, with three minutes of rest in between places.

3. Back Loaded Squats

Fill out the squat rack at shoulder elevation. Measure under the bar and lift it off the stand so it rests in your own shoulders/upper straight back again. Inhale as you squat down and back, keeping your torso up and your own weight in your heels. Exhale as you push into your feet to endure.

  • Do two warm-up sets in –you guessed it–40 percent to 50% of your 1 RM for 2 to 10 repetitions, with one second between sets.
  • Then two places with 85% of 1RM (four to six reps), and also three moments of rest between sets.

4. Metabolic finisher: Morning dips + pull-ups

How To Lose Weight Fast With Exercise, Without-Cardio

How To Lose Weight Fast With Exercise, Without-Cardio

Now, because of its metabolic finisher.

  • Chest Dips

Establish yourself up between parallel bars, so supporting your weights together with directly arms from the sides. Inhale and bend your elbows back to lower down, then exhale and then press back up. Do two sets to failure with one minute of rest in between places.

  • Pull-ups

Hop-up to a bar, hands wider than your shoulders with an overhand grip. Do two sets of pull-ups to failure with one minute of rest between sets. Can not do a minimum of eight bodyweight pull-ups non-invasive? Make use of the assisted pull up machine or loop up a superband to take off a little of this load.

ALSO, READ http://fitnesshint.net/simple-4-good-nutrition-tips-prevent-heart-disease/

5. Deadlift

How To Lose Weight Fast With Exercise, Without-Cardio

How To Lose Weight Fast With Exercise, Without-Cardio

The barbell deadlift is one of the best exercises around, period. Whether you want to build muscle, burn fat, increase athleticism, or focus purely on gaining strength, it’s the one movement every lifter must do. But it only helps you out if you learn to do it right.

How To DeadliftLook on YouTube and you’ll find a whole bunch of folks doing their best one-humped camel impersonations while dragging a barbell up their legs. Yeah, don’t do that. Every time you deadlift, you should be totally focused on good form.

Good form reduces injury risk. The risk is never zero, but good form distributes the lift’s stress evenly across tissues rather than placing a destructive load on a specific area—the lower back, for example.

Secondary to limiting injury risk, a good form also boosts performance: The right muscles work at the right times to crane the bar from the floor to the lockout position. When you lift with good form, the bar follows a path that allows for efficient use of the legs, hips, and back.

Here are some exercise routine that you will add in your workout:

1. chest- 1st superset exercise(incline bench press+flat bench dumbbell flyes)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

2nd superset exercise(flat bench press+incline dumbbell flyes)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

3rd superset exercise(decline dumbbell press+dips) 

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

Last set doing push-ups as many as you can  

2. Bicep and Tricep

1st exercise (Tricep rope pulldown superset with bicep dumbbell curl)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

2ndexercise (dumbbell overhead extension with lying cable curl)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

3rd exercise (dumbbell preacher curl with cable overhead extension)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

3. Legs

1st exercise (leg press with leg extensions)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

2nd exercise (reverse lunges with sumo squat)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

3rd exercise (stiff lift deadlift with hip extension)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

4th and last exercise do an empty barbell squat as many as you can

4. Back

1st exercise (Lat pulldown machine with reverse grip lat pulldown)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

2nd exercise (dumbbell row with rope row)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

3rd exercise (dumbbell pullover with dumbbell shrug)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

4th exercise pullups as many as you can in 3 sets

5.shoulder

1st exercise (barbell front with a barbell behind neck)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

2nd exercise (dumbbell side raise static hold)

3rd exercise (face pulls with rear delt machine flyes)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

4th exercise (shrug with a dumbbell with shrug with rode)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 20 reps of each set

5th giant set (dumbbell front raise, dumbbell side lateral, dumbbell reverse fly for rear delt)

  • don’t rest between sets, take 60 sec rest after complete each set
  • 3-4 sets of each exercise
  • do 15-20 reps

working days monday, tuesday, wednesday, friday saturday

rest on thursday or sunday for musle recovery.

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