Lose Weight Fast - A Good Routine for a Great Butt and Rock Hard Abs
Here's how to lose weight and build a great butt and a great set of abs at the same time. What's more, you will lose weight fast. Just do this very short routine 4 times a week and follow a nutritious diet and you will see the weight melt off.
Before doing this routine you will want to warm up. It's great to do this routine at a nearby park, soccer or football field, or running track. Start off by jogging around the soccer field or on the running track 2 or 3 laps at a leisurely pace.
Take a few minutes to stretch afterwards. Remember to stretch slowly, breathe deeply while you stretch, and do not bounce during stretching.
The first exercise is Long Stance Lunges. Many of us already know what a lunge looks like. Start off in a standing position and take a large step forward with one foot while keeping your other foot where it is. Now take your back foot and reach back as far as you can comfortably. In other words, you have a very long stride as a starting position for the lunge. Keep your front foot firmly on the floor and you should just be on the ball of your back foot. The heel of your back foot should be pointing straight up during the whole exercise.
Begin by slowing descending until your back knee touches the ground or the tightness in your hip prevents you from going any lower. You will want to drop slowly as if you are flexible enough to have your back knee touching the ground, you don't want it to smack the ground hard. Also going slow will help prevent possible injury as well as build up your strength with this movement that much quicker. Take about 3 seconds to descend. Then immediately come back up to the top of your lunge. Do not go back to a standing position, but rather do all your lunges for one side then stand and switch to the other foot and do all your repetitions for that side. Do 15 repetitions for each side.
The second exercise is Jumping Jacks. Again this is familiar to most people. From a standing position with your arms at your side do a slight jump and move your feet out wide (about 2 feet apart) and clap your hands above your head at the same time. Then do another slight jump and return to your original standing position. That is 1 repetition. Do a set of 30 repetitions.
The third exercise is a modification of an agility drill called the 20 yard shuttle Drill. You need to set three markers on the ground. Use cones if you have them or just drop a few t-shirts. Anything will do really. Put one down at your feet, one 10 yards from that first one, and the last marker 10 yards for the second (which would also be 20 yards from the first marker).
Start the exercise at the first marker. Bend down as if you were at the start of a race. You can even start in a three-point stance like sprinters do if you wish. Now run to the 10 yards to the second marker and bend down and touch it, turn and run 10 yards back to the first marker and bend down and touch that one, turn back and run 20 yards to the third marker and bend down and touch it and turn back and run 20 yards to the first marker. That is 1 set. Do 3 sets non-stop.
If you haven't been running for a while start at a very slow pace for the first two weeks i.e. 30% of your max effort. For weeks three and four up your intensity to 50% of your max effort. During weeks five and six get up to 70% of max effort. Past week six you can do 90% of max effort remembering always to keep just a little something back. Feel as though you could switch up to one more gear if you had to do so.
The last exercise is Planks. Get into the top of a push up position. Your hands are shoulder width apart. Your body is straight with your core flexed tightly. Now hold this position for 20 seconds. As the weeks go by up the time you hold this position 5 seconds each week. It won't be long before you are holding it for minutes, not seconds. Anyone who can hold a plank for more than a few minutes has a solid set of abs!
That's it. That is the whole routine. It shouldn't take you more than 15 minutes to do it but I can guarantee you will be very exhausted afterwards. With this routine you are doing strength work (lunges and planks), plyometrics (jumping jacks), and sprinting (20 yard shuttle). These are all the components you need to incorporate into a great workout.
You will get strong, fast, and lean. Now you know how to lose weight. Stick to it and as was said at the top stick to a nutritious diet and you will lose weight fast.
Before doing this routine you will want to warm up. It's great to do this routine at a nearby park, soccer or football field, or running track. Start off by jogging around the soccer field or on the running track 2 or 3 laps at a leisurely pace.
Take a few minutes to stretch afterwards. Remember to stretch slowly, breathe deeply while you stretch, and do not bounce during stretching.
The first exercise is Long Stance Lunges. Many of us already know what a lunge looks like. Start off in a standing position and take a large step forward with one foot while keeping your other foot where it is. Now take your back foot and reach back as far as you can comfortably. In other words, you have a very long stride as a starting position for the lunge. Keep your front foot firmly on the floor and you should just be on the ball of your back foot. The heel of your back foot should be pointing straight up during the whole exercise.
Begin by slowing descending until your back knee touches the ground or the tightness in your hip prevents you from going any lower. You will want to drop slowly as if you are flexible enough to have your back knee touching the ground, you don't want it to smack the ground hard. Also going slow will help prevent possible injury as well as build up your strength with this movement that much quicker. Take about 3 seconds to descend. Then immediately come back up to the top of your lunge. Do not go back to a standing position, but rather do all your lunges for one side then stand and switch to the other foot and do all your repetitions for that side. Do 15 repetitions for each side.
The second exercise is Jumping Jacks. Again this is familiar to most people. From a standing position with your arms at your side do a slight jump and move your feet out wide (about 2 feet apart) and clap your hands above your head at the same time. Then do another slight jump and return to your original standing position. That is 1 repetition. Do a set of 30 repetitions.
The third exercise is a modification of an agility drill called the 20 yard shuttle Drill. You need to set three markers on the ground. Use cones if you have them or just drop a few t-shirts. Anything will do really. Put one down at your feet, one 10 yards from that first one, and the last marker 10 yards for the second (which would also be 20 yards from the first marker).
Start the exercise at the first marker. Bend down as if you were at the start of a race. You can even start in a three-point stance like sprinters do if you wish. Now run to the 10 yards to the second marker and bend down and touch it, turn and run 10 yards back to the first marker and bend down and touch that one, turn back and run 20 yards to the third marker and bend down and touch it and turn back and run 20 yards to the first marker. That is 1 set. Do 3 sets non-stop.
If you haven't been running for a while start at a very slow pace for the first two weeks i.e. 30% of your max effort. For weeks three and four up your intensity to 50% of your max effort. During weeks five and six get up to 70% of max effort. Past week six you can do 90% of max effort remembering always to keep just a little something back. Feel as though you could switch up to one more gear if you had to do so.
The last exercise is Planks. Get into the top of a push up position. Your hands are shoulder width apart. Your body is straight with your core flexed tightly. Now hold this position for 20 seconds. As the weeks go by up the time you hold this position 5 seconds each week. It won't be long before you are holding it for minutes, not seconds. Anyone who can hold a plank for more than a few minutes has a solid set of abs!
That's it. That is the whole routine. It shouldn't take you more than 15 minutes to do it but I can guarantee you will be very exhausted afterwards. With this routine you are doing strength work (lunges and planks), plyometrics (jumping jacks), and sprinting (20 yard shuttle). These are all the components you need to incorporate into a great workout.
You will get strong, fast, and lean. Now you know how to lose weight. Stick to it and as was said at the top stick to a nutritious diet and you will lose weight fast.
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