Best workout routines for losing up to 25 pounds
Forget traditional long duration and low intensity cardio and aerobic workouts that make you lose only a couple of pounds for months of continued exercise and seem to keep you at the same weight after shedding off just 4 to 10 pounds. Your body adapts rather quickly to consistent exercises such as running in the treadmill for an hour at low intensity and goes on a steady state where it will conserve energy rather than expend. To counter this, the trick is to shock your body and muscles so that it continues working even when you are not in the exercise machine. The best workout for losing up to 25 pounds in two months or less (coupled with a healthy and well-balanced diet) is High Intensity Interval Training.
Short duration, high intensity
High Intensity Interval Training or HIIT is a type of workout programs that require quick bursts of intense exercises in as little as 30 seconds for every interval. This type of workout can give you the full benefits of a 60 minute cardio, but you only have to do it for 10 to 20 minutes a day, three times a week. It sounds too good to be true but apparently, scientists have found out that HIIT is more effective in increasing metabolism and improving endurance and fitness. After your workout is over, your metabolic rate keeps on working for hours, which you do not get from a traditional cardio workout. Because the metabolism is charged for hours, you will burn more calories and fat in the process.
In this workout, the first thing you have to do is to warm-up your body for five minutes. You can do this by light jogging. Also, stretch your arms, legs, neck and shoulders for proper warm-up. The next step is to do a cardio exercise at high intensity, exerting 80% of your maximum effort for 30 to 60 seconds, depending on how far you can go. Some exercises that you do include sprinting or running fast, running up and down the stairs (be careful though!) running or walking fast uphill, sprinting on a bicycle, using the treadmill, Stairmaster or similar exercise machines. After working yourself up, you will be out of breath in no time. Rest for the next two to three minutes, depending on your recovery time. Do not do any other activity except catching your breath. This phase puts you in the sugar burning mode as opposed to traditional aerobic training. After you’ve caught your breath do another burst of the exercise at the same intensity (or up a notch if you can), and again rest for two to three minutes after the burst. Do three to four sets of the burst and rest intervals. And that’s basically the exercise. This can take less than 20 minutes but produces maximum results. You need to do this three times a week making sure that you rest between workout days.
Resting a whole day before working out again is imperative to make this training effective. Because your body was worked out in high intensity and pushed in a sugar-burning mode, it will then be using fat as its primary source of energy, and thus will be burning fat in the next 36 to 48 hours. This type of training exercise will cause your body to burn fat after you’re done and make you lose 25 pounds in no time.
More is not better
With this type of training, quantity is not desirable or recommendable. Research has shown that the short burst of 60 seconds is optimal for burning fat and losing weight in no time. However, take note that this workout routine is not for everyone, particularly those who have a weak heart and prone to leg injuries.
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