Muscular-Fitness

If you are out of shape or just out of practice and your aim is to get fit fast why not try a combination of weight training and cardio to get your body in shape. By training with weights twice per week you allow your muscles to start toning up but by doing cardio 3 or 4 times per week as well you will get your body moving, pump up your heart rate and this is the best way to get fit fast while enjoying a variety of exercises and training routines so you don’t get bored.

I think one of the most common reasons why people stop exercising or get slack with keeping their body in shape is because they don’t enjoy their training or they simply get bored doing the same routine without variety. As a personal trainer I like to mix up the training for my clients and give them other exercises to perform when they are away from the gym that they can do anytime and at any place. To get fit fast you have to enjoy what you are doing or there is a good chance you will stop doing it.

The following program is a training routine I have designed that works all the different muscle groups once per week in two separate weight training workouts. As well as combining 3 cardiovascular workouts that will help you to burn fat, tone up and improve you overall fitness level in the shortest time possible. It is important to remember it does take time to change the shape of your body and to improve your fitness so to get fit fast is still going to take at least a few months but it is much better to start right now than keep sitting in front of the TV and thinking about getting in shape.

Although I have chosen certain days for this get fit fast training program you can perform each workout on what ever days suit your schedule.

Monday - Weight training the upper body

Bench press or machine press 3 sets x 10 reps

Dumbbell flyes 3 sets x 10 reps

Cable crossovers 3 sets x 10 reps

Shoulder press 3 sets x 10 reps

Machine lat pulldowns 3 sets x 10 reps

Long pulley rows 3 sets x 10 reps

Lying triceps extensions 3 sets x 10 reps

Triceps pushdowns 3 sets x 10 reps

Standing barbell curls 3 sets x 10 reps

Seated dumbbell curls 3 sets x 10 reps

Tuesday – Cardio

Do a one hour brisk walk first thing in the morning as soon as you get out of bed and before you eat any food. This is the best way to burn fat.

Wednesday Day off

Thursday – Cardio

10 second sprints, followed by 30 second rests x 10

Slow jogging for 30 minutes, if you get tired keep walking at a brisk pace and resume jogging when you can. You can do this entire workout on the treadmill or outside.

Friday – training the legs and abdominals

Seated leg extension 3 sets x 10 reps

Smith machine or free standing squat 3 sets x 10 reps

Leg press 3 sets x 10 reps

Walking lunges with dumbbells 3 sets x 10 reps

Stiff leg dead lifts 3 sets x 10 reps

Lying leg curls 3 sets x 10 reps

Lying cruches 3 sets x 20 reps

Leg raises off the bench 3 sets x 20 reps

Saturday

Light jogging for 30 minutes, if you need to rest at least keep walking, this can be done on treadmill or outside. 30 minutes exercise bike, 5 minutes sprinting, 5 minutes medium pace, repeat for a total of 15 minutes sprinting and 15 minutes at medium pace.

Sunday – optional 1 hour walk at any time in the day.

This weekly training plan is an ideal beginner to intermediate workout routine to help you get fit fast. For the best results keep at it as it is through consistency that you will get the best and fastest results.