Have a fat burning work out?

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6 days ago

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I was diagnosed with a under active thyroid and hypoglycemia about six months ago and in the past year I have packed on nearly a 100 pounds. I have always been an avid exerciser. I would like to get back to my healthy body weight that I had when I was in the military. I need a new routine. My old routine consisted of 20-30 minutes cardio ( running or walking) and another 20 minutes uper body. What do you suggest?

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Ex-Military Myself...Recently have burned off close to 30 pounds in about 3 months. Its hard work..
I have a hip replacement and femur reconstruction with 2 knee surgerys. Being ex-military remember we have been through worst...

First of all learn to count your calories.. it sucks but worth the effort.
You can use the anytime health program to do that or if not try a program called Nutri mirror

Second Mix up cardio with weightlifting to shock the body...
Incorporate legs and upper body at all times. (kind of what we did in the military)

Third Drinks lots of water!!!

This below is example of a workout I have put together after talking to trainers and some reading and it has worked wonders!!!

It uses the spin cycle (bear bones excercise bike) and weight training together non-stop almost like circuit training.

For example... 60 seconds full speed on the spin cycle,,(standing up only)
Than straight to (one example) set of pull ups assisted or not.
Back to the spin cycle 60 seconds
Then "Boom" throw some calve raises

Incorporate legs and upper body alternating between the spin cycle try this for a total of ten sets or as many as you can do with very limited rest..
(that of course is ten minutes spin cycle with the ten different sets of weight training)

Remember ie ,spin cycle 1 min, then upper body 1 set, back to spin cycle, then lower body, then back to the good ole spin cycle...keep going till you have done ten of everything!!!

I am up to over an hour doing this. not including the next step below awesome results!!!

Next limited rest go 30 mins treadmill

But here is the trick when on the treadmill walk at a very high pace. (I walk at 3.2 mph)
Every minute on the treadmill raise the incline by one
For example the first min on incline number 1
Then the 2 min mark on incline #2
Work your way up to 15 mins on incline #15
Then at the 15 min mark work your way down 1 incline lower every minute.

For example at the sixteen minute mark go to #14 incline 17 minute mark you will be at the #13 incline.

At the end of this intense 30 min workout you will be back down to #1 incline.
Remember do not hold on and if its to hard when you get to 15 slow the pace down but dont hold on!!

I started at 220 pnds and worked my way down to 190.. I am very cut up and defined like I was in my military years.

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MemberShelby Twp, MI

luckiraq 3.9k
5 months ago

2

Stick with a high intensity cardio program, no longer than 25 mins at a time. Try circuit training weights, where you super set 3-5 multi-joint movements no more than 5 reps each. The only rest between is moving from one station to the next. Do 5 in a row. Crush it!

For example:
A1) Rack pulls
A2) Bent over rows
A3) Sumo deadlifts
A4) 5 second negatives on static lunges
Rest 60 seconds max, repeat super set 4 more times!

You can break them up into three weight training days per week:
1) MONDAY - Upper body push (horizontal and vertical)
2) WEDNESDAY - Lower body & abs
3) FRIDAY - Upper body pull (horizontal and vertical)

Do HIIT cardio Tues, Thurs, and Sat.

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O₂i | OwnerMartell, CA

Ryan Chambers 3.8k
5 months ago

1

I have hypothyroid disease, too. The hypoglycemia is almost worse than the fatigue. I have found I need to eat six small meals, rather than the traditional three a day. This helps even out my blood sugar and keeps my energy level up.

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Michelle Haubrich 4k
5 months ago

1

Your right Michelle, it is always better to eat small meals throughout the day then to just eat just 3 big meals. That is great for weight loss and for bulking up...

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MemberShelby Twp, MI

luckiraq 3.9k
5 months ago

1

Also let me add that this idea, and the great tips I recieved come from the awesome trainers in Shelby Twp Michigan Anytime Fitness. I have a good knowledge with my Military background but the Great Ideas and Tips they gave me have helped out very much. No matter what you think you know about working out or diet, always ask questions. I have drastically changed how I workout in the last 20 years. Things are always changing. Remember Knowledge is the key to success....

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MemberShelby Twp, MI

luckiraq 3.9k
4 months ago

1

Learn this fact and you will never ask this question again...
here it is

http://cli.gs/Mpr1NP

the information shared here has helped me and i am 100% positive that it will help anyone looking to get a 6 pack abs..

Thank you,
Prabinesh.

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MemberMarshall, MN

Prabinesh 424
6 days ago