Full Body Workout To Lose Weight
If you’re looking for top fat burning workouts, choosing a full body workout is a very wise decision. These are going to work every single muscle fiber in the body so that you burn more calories not only during the workout, but after it’s completed as well.
Since the body does respond to high intensity workouts by ramping up the number of calories it burns in the few hours once they are completed, this is a quick way to boost up the level of results you see overall.
When designing a full body workout to help you get lean, there are a few things that you should remember. If you aren’t paying attention to the overall design, you won’t get the results you could be from the session and may even wind up overtraining as well.
Let’s take a quick look at what you should know.
Exercise Selection
The first thing to think about is what exercises you’ll be selecting when doing the workout program. Ideally you should choose exercises that will utilize a number of muscle groups all at once since you will only be able to perform so many exercises per workout.
If you filled your full body workout with all isolation exercises, you’d be in the gym for hours trying to complete this. Instead, aim for 4-6 compound exercises along with 3-4 isolation exercises.
This should give you the perfect volume level to do the workout program with.
Rest Periods
Second, also take into consideration the rest periods you’re using. For compound lifts you will want to let those rest periods go on longer, closer to the 2 minute mark in order to let your body fully recover before going again. For the isolated movements, 30 seconds should be sufficient.
Remember that if your goal is maximum strength from your full body workout that too will mean longer rest periods as you must be able to generate maximum force.
Workout Frequency
Finally, the last factor to think about with your full body workout to lose weight is the workout frequency. Most people should be able to handle doing the workout three days per week with one day off between sessions. But, if you have poor recovery capacities then you will be better off keeping it to just twice per week.
Try three at first and see how you feel. If you’re fatiguing quite heavily, then lower it down to two instead.
So there have you some of the main things to know if you want to do a full body workout. They are an excellent way to get lean quickly, so are worth some time considering.
Here is a sample full body workout for you to see.
Squats – 4 sets of 6 reps – 2 minutes rest
Bench Press – 4 sets of 6 reps – 2 minutes rest
Lunges – 3 sets of 8 reps – 1 minute each
Bent Over Rows – 4 sets of 6 reps – 2 minutes rest
Shoulder Press – 3 sets of 8 reps – 1 minute rest
Bicep Curls – 2 sets of 10 reps – 30 seconds rest
Lateral Raises – 2 sets of 10 reps – 30 seconds rest
Calf Raises – 2 sets of 12 reps – 30 seconds rest
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