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Fat Loss During Your Lunch Break

Fat Loss During Your Lunch Break

No more excuses. You CAN train during your 1-hour lunch break and stroll back into work feeling fresh, less stressed and leaner. Not only will you be able to get through an intense, fat burning, lean muscle building session, you even have time for a fresh recovery shake (hint, hint). It's all about effective quality training, not quantity. This is how it's done:

training timetable 1
training timetable 2


weekly training timetable

+Super-Set: You do two exercises back-to-back, with no rest inbetween 
e.g. 'Day 1': 1 set of quads exercise (leg extension machine) followed immediately by 1 set of hamstrings exercise (leg curl machine). Once complete, repeat quads & hamstrings exercise. Depending on training experience, this can be repeated multiple times. Changing from one machine to the next is considered your "break" (this doesn't mean it should take you 5 minutes to change machine. Try keep this time under a minute).

#Tri-Set: You do three exercises back-to-back, with no rest inbetween. The three consecutive execises will be for the same muscle group. This will save you time by minimising the changing of machines/ equipment/seating. 
e.g. 'Day 3': For shoulders, complete exercise 1 (standing lateral raise), immediately followed by exercise 2 (shoulder press), and straight into exercise 3 (bent-over lateral raise). Once complete, have a 1 minute rest and repeat all three exercises. Depending on training experience, this can be repeated multiple times.

^Interval: Training where periods of high intensity (fast speed) are alternated with periods of low intensity (slow speed) e.g. periods of 2 minutes. Most cardio machines have "Interval" programs. Use the program or create your own.

***HINT: Have your equipment all ready before you start your group of exercises. This way you will waste very little time changing from one exercise to the next and will get the best results for this style of training.

Training may vary by experience, fitness and medical conditions. Please use this as a guide.

Added 2013/07/21 Author: Helen Kantilaftis

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