Exercise Splits For Weight Loss

Exercise Splits For Weight Loss, A cardinal rule about weight lifting is that you must give each body part (muscle group) at least four days of rest before exercising it again. It is dangerous to exercise your whole body, working out all muscle groups three times a week.

This will only lead to muscle soreness, injuries, and suppression of you fat-burning hormones. Instead, you should divide your exercise into splits-exercise schedules that emphasize a different group of muscles on each of your three weight-lifting days.

In the Hormone Revolution weight-lifting program, you split the body into two main sections of large muscle groups: (1) the big leg muscles (the lower half of the body and lower abs) and (2) the upper body (chest, arms, back, and upper abs). if you have really worked your muscles intensely (to the point of fatigue), then they need at least three to four days of time for their growth period (commonly called rest-growth period) in order to get bigger and stronger. It is during the rest and recovery period that the benefits of the exercise stimulus are reaped.

Exercise Splits For Weight Loss

Weight training for weight loss, Below are two sample splits, one for those who wish to lift weights twice a week and another for those who prefer to lift weights three times per week. The two-day split requires you to do a greater number of exercises per session. If you choose a two-day split, always take at least a two-day rest in between sessions.

A three-day split obviously involves one more session per week, but it also requires you to do fewer exercises at each session. There are brief descriptions of these exercises in Appendix A, but for proper instruction you should consult a qualified physician or trainer.

Two-Day Split Exercises

DAY ONE: LOWER BODY AND LOWER ABS
1. Lunge walk squats holding weights in each hand
2. Bent-legged dead lifts
3. Reverse crunches for the lower abs
DAY TWO: UPPER BODY AND UPPER ABS
1. Dumbbell bench press
2. Traditional ab crunches
3. Lateral and forward arm raises
4. Bent-over rows

Three-Day Split Exercises
DAY ONE: LOWER BODY
1. Plain squats with dumbbells in hands
2. Lunge walk holding weight in each hand
3. Bent-legged dead lifts

DAY TWO: BACK AND ABS
1. Reverse crunches for the lower abs
2. Traditional ab crunches
3. Lateral twists
4. Bent-over dumbbell rows

DAY THREE: UPPER BODY
1. Lateral and forward arm raises
2. Standing dumbbell curl
3. Bent-over dumbbell rows
4. Dumbbell bench press

Exercise Splits For Weight Loss

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