Goal:  Fat Loss

 Objectives: 

Correcting muscle imbalances. Improving stabilization of the core. Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training. Improving overall cardiovascular and neuromuscular condition. Establishing proper movement patterns and exercise technique.

The above objectives are accomplished through low-intensity, high-repetition training programs, emphasizing core and joint stabilization (as opposed to increasing the strength of the arms and legs).  This will incorporate exercises that progressively challenge the body’s stability requirements (or proprioception), as opposed to how much weight is being used.

The primary means of progressing (or increasing the intensity of training) in this phase is by increasing the proprioception demands of the exercise.  This phase of training lasts no longer than 4 weeks.

Complete the Strength/Core/Balance/Reactive/Stretching Workout 3 times per week on alternating days (Ex: Monday/Wednesday/Friday).  Rest between Strength sets 45 – 60 seconds.

Do Cardio Training (Continuos Aerobic) 3 times per week at 65% – 75% MHR on cardio machines.

Participate in your favorite recreational sport or activity 2 – 3 days per week for 30 – 60 minutes (aerobics class, swimming, yoga, walking, tennis, etc.).

Click below to view workout routine with pictures.

 

Source:  NASM

About

Fitness & Wellness Professional