Many people have a problem on how to get from where they are to their New Year resolutions. There seem to be a lot of mental clutter with a lot of information giving different versions of how you can lose weight effectively. You might have tried several exercises without any success and chose to give up rather than trying one more last time. Do you want an easy way out? Here it is: you will need three rules and an 8 week workout plan to get ripped that will set fire to calories, build full-body strength and provide you with all the necessary tools to be fit from now on.
8 Week Workout Plan To Get Ripped
Most of us who have been in the iron game have found the last few months great as we have realized new mass and power in what we do. So you have decided to lose some fat to stay in shape? Great, we have an advanced 8 week workout plan to get ripped and lose weight. Lets start……
Description Of Fitness Routine To Lose Weight
Here is a workout plan for those who intend to lose fat and stay fit. The program duration takes 8 weeks and 5 days per week of serious workout. The time only takes 45 to 60 minutes and it targets all gender – male and female.
1. Weight Training
You will still need to go heavy and up the intensity but without the bigger dumbbells and extra plates you were used for bulking. It involves drop sets, forced reps, super-sets, rest-pause, and holds training.
- Super-sets: You will have to perform two exercises without rest back to back.
- Forced Reps: Having a spotter or partner who can help you lift the weight while lowering it under control.
- Drop sets: Try to reduce the weight and continue with your set until failure or desired rep range.
- Holds: Hold the weight while contracting your muscles until failure.
- Rest-pause set: Rest for 10 to 15 seconds before continuing your set until failure.
The rest period will change in the course of your eight weeks. You will have to bring this 8 week workout plan every time you step to the gym since your rest time will decrease gradually.
This can be summarized as;
|Week||Time Between Rest|
|1 and 2||2 minutes|
|3 and 4||90 seconds|
|5 and 6||60 seconds|
|7 and 8||45 seconds|
2. Cardio Training
Cardio is also referred to as aerobic exercise training. It will be performed for a total of 20 minutes with High-Intensity Interval Training (HIIT). It is recommended to perform your cardio exercises separately from the weight training. However, if it is a must you do them both, then do it post-weight training when the storages of glycogen have been depleted.
The steps that will be required in your high-intensity interval training are;
- Warm up for at least 2 minutes. This is a preparation stage for getting your muscles active.
- All-out effort done for 30 seconds followed subsequently by a low-moderate effort of about 90 seconds.
- Repeat this exercise for a total of 8 rounds
- Take some time to cool down for about 2 minutes.
Here, you have the decision to perform any form of cardio that you find best. However, we would recommend fundamental cardio exercises such as walking or sprinting, and boxing or kickboxing using a heavy bag – you will need punching gloves. It is also possible to alternate the types of cardio for your program to be challenging and interesting in different ways.
High-intensity interval training can be performed at least three to four times in a week. You can also exceed the limit depending on your personal goals and the desired effects that you seek to achieve by the end of your workout program.
Important Points Of 8 Week Workout Plans
- Diet Clean Up
It is not all about washing your vegetables and fruits before eating them. Cleaning your diet involves concentrating on the whole foods. These include lean meats, whole grains, healthy fats, fruits, and vegetables. Trending in the deficit mode means that every calorie needs to count.
- Track everything
It is important to track everything such as what you are eating each day, the amount of food you are eating in a day, the number of reps you have accomplished in each set and the weights used on working sets.
3 Rules for an Effective Exercise Program
- Start with the basics
If you are just getting started and cannot perform the fundamental training such as pull-ups, push-ups, or dead-hangs, then it is not necessary for you to go to the gym to perform a period of a set after set bicep curls. You can start with the basics at home before you become a member of your local gym. Try to follow a line-up of small proven exercises, at least one in each category. Some of the fundamental exercises include squats, single-leg work, and hip hinge, pushing and pulling exercises, core lifts and carries.
- Make it a habit to go to the gym
It may sound tiresome to find some time for the gym but there is always a price that comes with making this decision. If you decide to go to the gym at least three days in a week before or after work, a fundamental cue will be to place your gym gear and shoes next to your bed. This means that they are the first thing you will come across when you wake up in the morning. It is not just a matter of saying you want to go to the gym but lack the commitment to be there in time.
- Be consistent
Different people have different goals, experience, needs and equipment access. The only program that seems to work well for everyone is when you follow your workout routine consistently. Small workouts done repeatedly over a long period of time makes a big difference and you will realize an improvement in a very short time.
The fundamental key to the 8 week workout plan is being consistent with your workout routine. Follow the plan carefully whether you choose strength training or cardio. All of them are effective and it depends on what you want to achieve at the end of your training. Always eat a balanced diet and watch what goes in your stomach. All these measures will determine how much you lose in the 8 weeks and how to fit you are after the workout.