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The following article was published in our article directory on November 30, 2009.
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Best Way to Lose Abdominal Weight | YOUR FITNESS COACH

Article Category: Wellness, Fitness and Diet

Best Way to Lose Abdominal Weight

Get the physique you desperately want with this simple guide to the best way to lose abdominal weight FAST!

What you need to know.

This quick-paced routine helps you shed fat and increase your overall endurance. So, as you progress, you'll be able to go harder and longer.
Intense weight training can burn up to 71% more calories than previously thought - putting it on par with aerobic exercise.

This plan is designed to target the fast-twitch muscle fibers because they have the most potential for increasing size and strength, you get bigger, stronger muscles that burn more fat.

The moves force your body to engage more fast-twitching muscles than typical body building exercises, so you'll use up more calories.

You'll do 3 workouts every week alternating between program A and program B. In weeks 1 and 2, do 3 sets of each exercise, resting for 1 minute between sets. In weeks 3 and 4, do 1 set of each exercise in turn with no break (a circuit) then 90 seconds rest. Do 3 circuits.

Program A
Hang clean to front squat to push press.
Dumb-bell double wood chop.
Piston bent-over row.
Turkish get-up.

Program B
Press-up/pull-up ladder.
Dumb-bell jump squat to squat thrust.
Traveling dead-lift.
Medicine ball bicycle.
Exercise Descriptions.

(1) Hang clean to front squat to push press (1 set = 6 reps)
Grab a bar-bell with a shoulder width grip and dip your knees, as if you were about to jump.
Quickly rise up onto your toes and shrug your shoulders to pull the bar straight up to your chest.
Bend your knees and swing your elbows forward to "catch" the bar in the crooks of your fingers.
Lower your body until your thighs are parallel to the floor.
Push up to a standing position, then press the bar overhead.
Return to the start: that's 1 rep.

(2) Dumb-bell double wood chop (1 set = 8 reps with each shoulder)
Hold a light dumb-bell with a hand-over-hand grip, arms extended above your right shoulder.
Keeping arms straight but not locked, bend at the knees, rotate your torso to the left and draw your arms down and across your body.
When your hands reach the outside of your left ankle, pause, then quickly reverse the movement with the same intensity, pausing at the top.
That's 1 rep. Alternate your starting shoulder for each rep.

(3) Piston bent-over row (1 set = 8 reps with each arm).
Holding dumb-bells, stand with your feet shoulder-with apart.
Bend forward until your torso is almost parallel to the floor and so that your arms hang straight down, palms facing each other.
Pull the weights up to the sides of your chest. This is the starting position.
Keeping your right arm as still as possible, lower the weight in your left hand until your arm is straight.
Lift the dumb-bell back up to the side of your chest, then repeat the move with your right hand.
That's 1 rep. Alternate with each arm.

(4) Turkish get-up (1 set = 8 reps one side, 8 reps the other).
Lie on your back with your legs straight.
Hold a dumb-bell in your right hand with your arm straight above you.
Keeping your elbow locked and the weight above you at all times, use your left arm to push yourself up to stand with the weight above your head.
Still keeping your arm straight and the weight above you, reverse the motion to return to the starting position.
Do 8 reps with your right hand, and 8 with your left.

(5) Press-up/pull-up ladder
Get into a press-up position next to a pull-up bar.
Do 2 press-ups, then stand and grasp the bar with hands slightly more than shoulder-width apart.
Pull yourself up until your shoulders are level with the bar, then lower yourself in a controlled way.
Go back to the press-up position.

(6) Dumb-bell jump squat to squat thrust
Stand with feet shoulder width apart holding dumb-bells at your sides.
Crouch down slightly, then jump as high as you can.
Land softly on the balls of your feet and immediately sink into a squat, until you touch the dumb-bells on the floor.
Kick your legs out behind you so you're in press-up position, with your hands on top of the dumb-bells.
Reverse the motion, bringing your legs forward so your feet are under your shoulders, then push back up to a standing position.
That's 1 rep.

(7) Traveling dead-lift (1 set = 8 to 10 reps)
Stand with a light bar-bell on the floor in front of you, feet shoulder-width apart and the bar directly over your toes.
Bend your knees and grasp the bar with an overhand grip with your hands just outside your knees.
Stand up, keeping your head and back straight and the bar close to your body.
Step forward with your left foot and then with your right still shoulder-width apart.
Lower the bar to the floor and repeat the move, this time stepping forward with your right foot.

(8) Medicine ball bicycle (1 set = 10 reps alternately on either side)
Lie down with a medicine ball in front of your chest, elbows.
Bend your knees 90 degrees and raise your legs so your thighs are as close to vertical as you can get them.
Curl your torso so it's at 1 45 degree angle to the floor.
Bring your left knee to your chest as you straighten your right leg, simultaneously twisting your torso to the left until your right elbow meets your left knee.
Do the reverse, right knee to left elbow etc.

Hope you enjoyed this article, check out the best way to lose abdominal weight (www.your-fitness-coach.com)!

Keywords: Best Way to Lose Abdominal Weight

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