Program Description

When you’re trying to lose weight, the last 5-10 pounds are the hardest to lose and that brings us to the purpose of this program. The workouts you’ll be presented with here utilize the most effective fat burning methods. And by that, I’m referring to circuit training. By blending strength training with cardio, and by minimizing the rest intervals between sets, lactic acid will increase within your muscles, which will in turn trigger a hormonal response that will help facilitate the transport of fatty acids into the mitochondria for oxidization. So, in other words, you’ll burn more fat.

Demonstrated Results

Well, given the title of the program, the demonstrated results are pretty obvious – you’ll lose that final 5 pounds of fat! You know, that last little layer that’s preventing your abs from showing. Now, in order for that to happen, you’ll have to not only strictly follow the program (complete every rep and time your rest intervals), but you’ll also have to get yourself set up on a healthy nutrition plan. Your eating habits have a major role on your body composition so it doesn’t matter how hard you train, if you’re eating unhealthy food all day, you won’t get the results you’re seeking.

Program Description

The main purpose of this program is to guide you through 3 intense workouts, all of which can be performed with only an adjustable bench and adjustable dumbbells. The goal here is to gain muscle and if you follow the program, that’s exactly what you’ll do – but more on that later. The workouts employ agonist/antagonist supersets that will mimimize what’s known as “neural inhibition”, which will in turn increase your overall strength and stimulate muscle growth.

The program spans over a 6 week period and it’s not overly time consuming as it only requires that you perform 3 workouts per week. However, the workouts are pretty intense and if you’re up for the challenge, then it’s best that you follow it strictly and even time your rest intervals.

Demonstrated Results

Working with free weights is the absolute best way to stack on lean muscle mass and given the fact that this program is done entirely with dumbbells, the chances of attaining your desired results are pretty good. Of course, there’s more to stacking on muscle mass than your workout program alone. In addition to the workouts, you’ll also need to follow a proper nutrition and supplementation regimen.

If you do everything right; meaning you follow the workouts, time your rest intervals, push yourself, and eat right, you can expect to stack on about 3-6 pounds of muscle from this 6 week program. So really, what are you waiting for? Get access, print it off and get to it. You’ll be glad you did once you start seeing the results.

Program Description

Spanning over an 18 week period, and broken down into 3 different phases, this program is designed for those who only have a limited amount of equipment to work with. To perform this program, all you need is a set of adjustable free weights, an adjustable bench, an easy curl bar and a medicine ball – all things that are affordable and don’t take up much space at all.

As mentioned, this program is comprised of three 6 week cycles and each of these cycles picks up from where the last one left off. The intensity gradually increases as does the frequency of the workouts. During the first cycle, you’ll be performing 3 workouts per week. During the second cycle, you’ll be up to 4 workouts per week and during the final cycle (from weeks 12-18), you’ll be performing 6 workouts per week with each body part being trained twice per week for optimal results. And speaking of results, here’s what you can expect..

Demonstrated Results

If you follow this program from start to finish (without skipping any of the workouts), you can expect some serious gains from it. Of course, muscle growth is dependant on a lot of factors and you obviously have to be following a proper nutrition plan in order to see optimal results. If you’re following the workouts AND you’re eating right, you can expect to gain around 10-15 pounds of solid muscle with this program. So give it a try, take it seriously and if you do, you’ll certainly be glad you made the effort.

Program Description

By blending resistance training circuits with cardio intervals, the heart rate stays elevated which results in optimal cardiovascular benefits. The resistance training portion is laid out in an easy to execute, progressive format that is designed to tone and sculpt all the major muscle groups including the buttocks, thighs, and the abdominal region. This program has been designed for those who have resistance training experience and have access to a fully equipped facility. Although spanning over a period of 18 weeks, the program is broken down into three 6 week phases, with each one progressing from the next.

Demonstrated Results

The potential results that can be derived from this program are quite impressive. A lowered resting heart rate, increased energy, weight loss of up to 40lbs and a strength increase of up to 50% are all reasonable expectations. If you are currently not overweight, improvements will be measured by ways of muscle definition and energy levels, rather than an actual loss of body weight.

]]> http://freeonlineworkouts.net/weight-loss-programs/free-toning-workout-for-women/feed/ 2 http://freeonlineworkouts.net/weight-loss-programs/home-workout-routine-women/ http://freeonlineworkouts.net/weight-loss-programs/home-workout-routine-women/#comments Sat, 19 Sep 2009 06:40:07 +0000 muaythaiguy http://freeonlineworkouts.net/?p=67

Program Description

This program was designed in circuit fashion to burn fat, sculpt lean muscles and deliver cardiovascular benefits. This woman’s introductory program is ideal for those who want to attain that toned sculpted look in the privacy of their own home, rather than a public training facility. Spanning over a period of 18 weeks, each progressive phase picks up from the last while increasing the intensity. Also, this program allows you to sculpt even the most troublesome of muscle groups including the abs, buttocks, inner thighs and the rear arm area, all with minimal and inexpensive household equipment.

Demonstrated Results

Realistic expectations throughout the course of this 18 week program are dependant on your intensity, dedication, current weight, and your nutrition habits. For those who have a fair amount of weight to lose, a loss of 18-40lbs of fat while adding lean muscle tissue is a very reasonable expectation provided the that program is used in conjunction with healthy nutrition habits. Unlike the crash diets that clutter the fitness industry, the results attained through this program will be healthy and long lasting.

Program Description

This is the final 18 week instalment of a year long program. If you started with the beginner phase or the intermediate phase, and made your way to this point, I’d like to congratulate you on your efforts thus far. This is where the program really picks up steam. The circuits are longer, the exercises are more complex and the rest intervals are shorter. You started off with a 4 day training week with the beginner program, worked your way up to training 5 times a week with the intermediate program and now, well, now you’re in the big leagues – 6 days a week. Plenty of cardio, plenty of resistance training – get through this last phase and you will have gone from being overweight and out of shape to being in better shape than about 98% of the worlds population. Top 2% in the world, sounds good doesn’t it? Good luck..

Demonstrated Results

Get through this program and you’re a physical specimen in all aspects of fitness. Your strength will skyrocket, your body fat will literally melt off, you’ll stack on some lean muscle and in addition to all that, your cardiovascular efficiency will be on a whole other level. When I say this program is tough, I mean it. The question is – are you up for the challenge?

Program Description

This program picks up where the 18 week beginner program left off. New movements are introduced and the training parameters progressively become more challenging. Like the beginner version, the intermediate program blends cardiovascular activity with resistance training to keep the heart rate elevated and burn calories. The program was designed with fat-burning in mind as it will keep your metabolism elevated long after you’re done the workout. In other words, it’ll transform your body into a fat-burning machine as you’ll be utilizing more and more calories throughout the day. Over the next 18 weeks, you’ll be guided through similar, yet unique training phases. Each phase is 6 weeks long and the resistance-cycles of each gradually become longer while the recovery time between each series is reduced. This is sure to provide the challenge you need to shed those unwanted pounds.

Demonstrated Results

As always, the amount of weight you will lose depends on how overweight you are to begin with. Generally, the more weight you HAVE to lose, the more weight you WILL lose. However, combine this program with a sound nutrition plan and you can expect strength gains, improvements in aerobic capacity, an increase in lean mass and yes, of course, you can expect to lose a whole lot of fat.

Description

The unique layout and progressions that encompass this program are designed to sculpt lean muscles and burn calories, all while utilizing easy to perform movements. By following a circuit training format, the program guides the trainee through a challenging, yet beginner friendly routine that blends both aerobic activity with strength training to optimize the fitness benefits. Not only will this program burn up excess calories during execution, it will also boost your metabolism. The metabolism boost will transform your body into a fat burning machine so even after your long done at the gym, you’ll continue to benefit from the ignition of your “fat burning furnace” so to speak. Over an 18 week period, you will be guided through similar, yet unique training phases. The program is initiated with simple super-setting blended with light cardio. As your training progresses, the superset combinations become longer and the rest intervals slowly decrease.

Demonstrated Results

When supplemented with sound nutrition, the potential of this program is phenomenal. For those who have a great deal of weight to lose, a loss of 20-40lbs can be expected all while adding lean muscle mass accompanied by potential strength gains of up to 100%. Since gradual cardiovascular progressions are also implemented, an improvement in aerobic capacity of up to 50% can also be expected. Unlike the crash diets and gimmicks that clutter the fitness industry, the results attained through this program will be healthy and long lasting.

Description

Spanning over a 40 day period, this program was designed to deliver improvements in both strength and size. It accomplishes these goals through the utilization of some of the most effective training methods such as drop sets, iso-dynamics and timed T.U.T. The loading and training volume gradually progress from cycle to cycle. The strength and hypertrophy (size) phases are separated and there are enough rest days to recuperate and prevent overtraining. There are 4 training cycles, each lasting 10 days. Each cycle picks up from where the last left off and the loading parameters are periodized to ensure constant progress.

Demonstrated Results

This program is as good as it gets when it comes to delivering results. There’s not many programs out there that rival this one. If you stick it, as it don’t miss any of the workouts, perform all the sets, use the appropriate loads and monitor your rest intervals, you can some pretty impressive strength improvements as well as gains in lean mass. It’s tricky to predict an exact amount of mass gain simply because there are many other factors beyond just a workout that influence your gains. Nutrition is one of these factors. However, providing your nutrition is in check and you’re consuming enough calories in relation to your metabolism, you can expect to put on approx. 4-7lbs of lean mass throughout the 40 days. In many cases, our test subjects gained even more. The best thing to do is get started and experience the program for yourself.