The Basic Four Week Fat Burning Program

The Basic Four Week Fat Burning Program

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The Basic Four Week Fat Burning Program

Here is the basic Fat-Burning Metabolic Fitness Plan, which can be used as a stand-alone fat-loss workout. If you like the results you achieve at the end of four weeks and wish to take advantage of your heightened metabolism and fat-burning abilities to lose still more weight and inches, you may wish to continue on to Modules 2, 3, and the maintenance program.

At the end of four weeks, reevaluate your progress—inches lost, weight, body fat and lean muscle percentages, BMI, waist-to-hip ratio.

Module 1: Days 1, 3, and 5
On any given day, you should do either the gym program or the home dumbbell program. You are not required to do both. For those who do not belong to a gym, the dumbbell program will be the only option. But either workout will give you the benefits of circuit training and will work the same muscle groups.

Gym Circuit Program
Frequency: 3 times per week
1 set of 10 reps for 10 exercises
A work/active rest ratio of 1:2 (20 seconds work, 40 seconds active rest)
Total circuit time: 10 minutes
Estimated calories expended: 100

Following are pictures of the ten exercises in the gym circuit program. The pictures illustrate correct positioning and are accompanied by descriptions of how to do each one correctly.

CHEST PRESS
1. Sit on the bench with your feet flat on the floor and slightly wider than shoulder width apart.
2. Grasp the handles and push outward until your arms are extended.
3. Return to the starting position and repeat for the required reps. 

chest-press-women

LEG PRESS
1. Sit on the bench so that your knees are at an angle of no more than 90 degrees. Grasp the handles for support.
2. Push on the platform with your feet until your legs are extended, keeping your knees slightly bent. Do not overextend.
3. Return to the starting position and repeat for the required reps.

Leg-press-women-female

SEATED ROW
1. Sit on the bench with your feet flat on the floor and slightly wider than shoulder width apart. Your arms should be extended.
2. Grasp the handles with your palms facing down and pull back on the bars until your arms are bent at a 90-degree angle at the elbow. Do not let your elbows go past this point.
3. Return to the starting position and repeat for the required reps.

Seated-row-female-exercise

LEG CURL
1. Lie on your stomach on the bench. Grasp the handles provided for support. Place your legs under the bar at the ankle.
2. Curl your legs upward until your knees are at a 90-degree angle. Do not go past 90 degrees.
3. Return to the starting position and repeat for the required reps.

Leg-curl-women-exercise

LATERAL PULL-DOWN
1. Sit at the machine with the bar above your thighs for support. Grasp the handles overhead with your palms facing in.
2. Pull down on the handles until they are close to your chest.
3. Return to the starting position and repeat for the required reps.

Laterall-pull-down-female-exercise

HIP ADDUCTION
1. Rotate machine roller so that it is 90 degrees from the floor (or at a comfortable height if you cannot lift your leg 90 degrees outward).
2. Stand comfortably with your hands on the machine handlebars and your feet together.
3. Keeping your knee slightly bent, lift your left leg and place it over the padded roller so that the roller is touching just below the knee. This might mean shifting the position of the standing leg. Do not lift your leg higher than 90 degrees.
4. While keeping the body straight and the hips aligned, contract the abdominals and push the padded roller downward toward the line of the body.
5. Return to the starting position and repeat for the required reps.
6. Repeat the entire exercise on the opposite side.

Hip-abduction-female-exercise

SHOULDER PRESS
1. Assume a comfortable position with your spine stabilized against the rear pad of the machine. Adjust the height of the seat so that your arms form a 90-degree angle at the elbow. In order to prevent an impingement of the shoulder joint, I recommend that you position your arms so that your palms face each other.
2. Elevate the bar to the full extension of your arms, keeping your elbows in during the movement. Exhale as you achieve the full extension of your arms.
3. Inhale on the return and repeat for the prescribed number of repetitions.

shoulder-press-female-exercise

HIP ABDUCTION
1. Rotate the machine roller so that it is at its lowest position perpendicular to the floor.
2. Stand comfortably with your hands on the machine handlebars and your feet together.
3. Place the outside of your right thigh against the padded roller just above the knee.
4. While keeping the body straight and the hips aligned, contract the abdominals and lift the padded roller away from the body as high as you comfortably can.
5. Return to the starting position and repeat for the required reps.
6. Repeat the entire exercise on the opposite side.

Hip-adduction-female-exercise

ABDOMINAL CRUNCH
1. Sit on the machine with your feet flat on the floor. Bend your arms at the elbows and rest them on the padded bar of the machine as shown.
2. In a slow and controlled manner, lean forward, pushing down on the bar. Use your abdominal muscles, not your arms, to control this motion. Hold for 3 to 5 seconds.
3. Return to the starting position and repeat for the required reps.

abdominal-crunch-female-exercise

BACK EXTENSION
1. Sit on the bench with your feet solidly on the platform. Cross your arms in front of your chest. The pad should be resting just below your shoulders on your upper back.
2. Push against the pad to extend your back to a prone position. Do not overextend.
3. Return to the starting position and repeat for the required reps.

back-extension-female-exercise

At-Home Circuit Program
Frequency: 3 times per week
1 set of 10 reps for 10 exercises
A work/active rest ratio of 1:2 (20 seconds work, 40 seconds active rest)
Total circuit time: 10 minutes
Estimated calories expended: 100

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