Weight Loss Training Program: Intermediate Workout

This program is designed to accomplish these things:

This is a highly effective program that anyone of any fitness level can use. None of the exercises are too hard.

The exercises

The exercises all link to photos, descriptions and advice for getting the most benefit from each exercise.

You will lose weight if you follow this workout and some sensible changes to your diet.

These workouts are straightforward and effective. Anyone at any fitness level can do it. And it doesn't take a lot of time. You'll be in and out of the gym in about 45 minutes.

Start slowly and build up

You shouldn't kill yourself off with this program or any other program. You want to start out a little easy. If you find it too easy after the first week or two, then increase the weights a little faster.

No matter how easy you make the program at the start it will soon catch up to you, so don't worry if you start too easy at first.

Three day split

This program is based on a 3 day split. That means you are going to divide the body into 3 parts:

One day you do chest. Another day that week you do back. The last day you do legs.

There are several advantages to this program:

You work only one body part per workout, so you can really get a good workout for that area. And you give your body a week to rest between workouts, so you have time to fully recover.

Fast and effective

The exercises were chosen because they give results. They are simple, straightforward and effective.

You do five exercises each workout day. And you do 3 sets of each exercise. So you have a total of 15 sets per day. That gives you time to rest between sets and still not spend a lot of time in the gym.

More about sets and repetitions

You want to get the most out of your workouts with the least effort. Here are a few tips:

Don't get injured

Do lunges and back hyperextensions without weights when you are starting out. If they are too easy you can increase the number of repetitions. Concentrate on the form.

When you are familiar with the exercises then you can add some weight. But be careful when using weight with back hyperextensions. The last thing you want is an injury that can slow you down.

Caution with overhead lifts

I don't advise using overhead lifts like the military press. It is too easy to get hurt.

You just want to lose weight and have a little fun (yes, lifting weights is fun after you get into it.) And you don't want to end up with a neck injury from overhead presses.

I have a friend who is an advanced weight lifter. He does military presses 10 repetitions with 225 pounds (about 100 kilograms.) And one day he ruptured a disc in his neck and now has pain all the time. Don't do it.

Keep track of your results

Always keep a log book of your exercises, sets and repetitions. You will know what exercises to do and what weights to use next time. This one tiny step will double your results.

Always try to do at least one more repetition than you did last week. That will keep up the intensity and maximize your results.

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