You Are At: AllSands Home > Health > Advice > Work out program for losing weight
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.

DAY 1: EXERCISE SETS REPS
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!