Training Plans or Exercise Plan
The main aim of the diet and weight management plan is to ensure that there is sufficient weight loss and at the same time there is proper muscle building. The training or exercise program not only promotes the burning of excess body fat but also aids in the growth of lean body or muscle tissue.
One of the key elements of the training or exercise program is to combine cardiovascular exercises along with various resistance exercises to help develop a leaner physique.
There are different types of cardiovascular exercises that can be fitted into the training program but the one that works the best is interval training. This type of training includes repetition of high intensity exercises within short intervals of time. This helps in burning body fat effectively.
Interval training can include a 30 second sprint followed by a 60 second rest period with the entire regime being repeated 5-6 times. It can also be performed on rowing machines. Interval training needs to be performed for at least a week.
It is important to note that cardiovascular exercises should be performed for at least 45 minutes every day or every alternate day of the week. The training program can include a single or combination of exercises like swimming, running/sprinting, cross-training, cycling, rhythmic cardiovascular exercises, and rowing among others.
Resistance exercises should be performed 2-3 times a week along with cardiovascular exercises. It can include the following workouts:
It is important to consult a medical expert before commencing any cardiovascular or resistance exercise program.