Exercise
While maintaing proper nutrition is more than half the weight loss battle, it’s still extremely important for any plan to incorporate an exercise portion as well. Performing resistance training and cardiovascular exercise will not only help you get rid of your fat gut/big butt but also let you get that toned and muscular body that makes you more do-able to the opposite sex. It’s also really good for a number of legitimate, non-vain health reasons(joint health, prevention of heart disease, mental health benefits etc…) but that’s not really what’s important. Maybe if Biggy had worked out more he wouldnt have had a heart attack and died
Cardio Routines
Jim is going to be using a combination of steady rate and sprint cardio training. Steady rate cardio desribes the more traditional cardio workouts(jogging for 3 miles, doing the elliptical for 45 minutes etc…) where you work your body at a steady rate in order to gradually increase and then sustain your heart rate at an elevated level. When your heart rate is raised higher than its normal state your body starts to burn calories for the duration of this elevated period. What the fuck does this mean? It means while with steady rate cardio youre burning calories only while youre on the machine.
To complement his steady rate routines Jim will also follow a HIIT(High Intensity Interval Training) program that has gained popularity amongst the fitness community during the past 5 years. With HIIT the goal is to not only burn calories while youre performing the exercise but also during the following 12-24hours. The key is to use maximum intensity sprints to maintain an anareobic state for a long as possible. By following a routine like below(where Jim would go all out for 6 30 second sprints seperated by rest phases of 1.5 minutes) Jim will be able to really help the fat fly off his glorious chocolate body.
Your entire cardio workout is done in under 20mins… even gordon geckos have time for this shit.
Resistance Training
You can do all the cardio in the world but in order to avoid looking like Paul from the Wonder Years you need to also incorporate resistance training into your workout plan. Jim will use the tried and true “3 day split” model where Jim will seperately work out all of his body parts over 3 days.
Jim doesn’t want to look like this…
On day 1 Jim will be working out his Legs and Core. On day 2 Jim will be working out his biceps, shoulders ,and back. On day 3 he will workout his chest and triceps. Each workout will consist of 4 to 5 different exercises for each body part. Each exercise will be performed for 3-4 sets with each set containg between 8-10 reps.
It’s important for everyone to use resistance training(even my sexy ladies out there) because not only does it help you with everyday strength but it also helps your body burn more calories than you normall would. Lifting weights won’t automatically get you huge muscles(you need to eat like a beat for that) but it is necessary unless you dont mind being labeled skinny fat.
Here’s a list(with video links) of some of the exercises Jim will use to train each body part:
Leg Exercises:
- Leg Press
- Squat
- Deadlifts
- Calf Raises
- Walking Lunges
- Hamstring Curls
Core Exercises
- Incline Crunches
- Planks
- Farmers Walk
- Leg Lifts
- Hip Abduction Machine
- Hip Adduction Machine
- Oblique Twists
Biceps Exercises:
- Dumbbell Curls
- Dumbbell Hammer Curls
- Olympic Bar curls
- Preacher Curls
Triceps Exercises:
- Close grip dips
- Rope pulldowns
- Close grip bench press
Chest Exercises:
- Dumbbell Bench Press
- Dumbbell Incline Bench Press
- Dips
- Cable Press
- Pushups
- Cable Flies
Back Exercises:
- Wide Grip Pullups
- Narrow Grip Pullups
- Chin Ups
- Lateral Pulldowns
- Seated Cable Rows
- Shrugs
- Lower back extensions
Shoulder Exercies:
- Lateral Raises
- Front Raises
- Seated Arnold Press
- Standing Military Press
- Standing One Armed Press
- Standing Face Pulls
By using these and other weight trainging exercises, Jim will have a well rounded exercise plan that will help him not only lose fat but preserve muscle as well.