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Weight training is usually not associated with cardiovascular exercise. But when you weight-train, you build up your muscle. When you have more muscle, you burn more fat, even as you rest. By using weight-training on a consistent basis, you can assist your body in burning more fat. A brief and basic weight-training workout, performed two times a week, will really boost your metabolism and help the fat melt off your body. Check with your doctor to make sure it's ok for you to weight train.

Bench or dumbbell presses 2 8-12
dumbbell flyes 2 8-12
cable pushdowns 2 8-12
kickbacks 2 8-12
cable pulldowns 2 8-12
one-arm rows 2 8-12

DAY 2:
squats or leg presses 2 10-15
leg curls 2 10-15
calf raises 2 10-15
bicep curls 2 8-12
cable or EZ bar curls 2 8-12

After each workout, perform at least 20 minutes of cardio. Weight-training uses your glucose up for energy, so by the time you perform your cardio workout, you are burning pure fat from your body.

SAMPLE CARDIO: 10 minutes on stair climber
10 minutes on treadmill

-slowly build up to eventually reach 45-60 minutes

*Don't forget to perform exercises for your abs 3-4 times a week for about 10 minutes!