Fat Burning Training Routine With Diet

Training Routine Week 1:
This training routine is a 4 week fat torching routine that if you stick to i can guarentee you WILL totaly strip the fat of your body, leaving you with a perfect lean body, this programme will work for anyone who does it, as long as you stick to the training routine and diet strictky, after all its only 4 weeks long.
Its all about will power people just stay away from the cakes and pies for a little while and your gonna get great results cheat and they wont be nearly as good, remember alot of people say diet is 80% of the battle and i have to say i totally agree.

This training routine is a 3 day split over a 6 day week, so you will be training monday to saturday, with sunday as your rest day repeating the training routine twice each week ,also there is a small amount of cardio after each weights session, during your routine you will be lifting heavy weights and minimising your rest periods in between sets, this will cause you to burn huge amounts of calories during and after your workout also reps will beformed fast and explosivley as this has also been proven to burn more calories than standard slowreps.

right guys here we go then this is week one training routine and diet

4 Week Training Routine Week One
training routine 1(Monday and Thursday)

Chest:
Explosive press ups: 2 sets of 3-5 reps (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 3-5 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 8
Dumbell bench press: 3 sets of 8
Cable crossovers: 3 sets of 10
Shoulders:
smith machine over head throws: 3 sets 3-5 reps (perform these on a light
weight).
smith machine over head: 3 sets of 8
smith machine upright rows: 3 sets of 8
smith machine upright rows: 3 sets of 8
dumbell lateral raises: 3 sets of 10
bent over lateral raises: 3 sets of 10
barbell shrugs: 3 sets of 8
Triceps:
close grip smith machine press throws: 3 sets of 3-5
smith machine close grip presses: 3 sets of 8
tricep pushdowns: 3 sets of 10

training routine 2 (Tuesday and Friday)

Back:
1 arm cable pulls: 3 sets of 3-5 (perform these on a light weight).
single arm rows: 3sets of 8
seated cable rows: 3 sets of 8
Biceps:
Smith machine curl throws: 3 sets of 3-5 (perform these on a light weight)
smith machine drag curls: 3 sets of 8
incline dumbell curls: 3 sets of 10
Forearms:
Barbell wrist curls: 3 sets of 10

training routine 3 (wednesday and saturday)

legs:
squat jumps: 3 sets of 3-5 (perform these with only your own body weight)
squats: 4 sets of 8
leg press: 3 sets of 8
leg extention: 3 sets of 8
leg curls: 3 sets of 8
Calfs:
standing calf raises: 3 sets of 12
super set these with
seated calf raises: 3 sets of 12

Diet week one:

Breakfast: 2 whole large eggs, 4 large egg whites, 230g of poridge, handful of blueberries.
Late morning snack: 2 scoops of whey protien, 1 whole wheat mufin, 1tbs of peanutbutter.
Lunch: chicken breast , medium sweet potatoe, mixed salad with 1 tablespoon light dressing.
midday snack: 100g sliced turkey meat, 2 slices wholemeal bread, beef and vegatable soup.
Preworkout snack: 1 scoop whey protien, 2 peices of fruit .
post workout snack: 1 scoop whey protien, litre of gatorade.
Dinner: chicken or fish, cup of brown rice, handfull of green beans.
night time snack: 250g cottage cheese, 2 table spoon of salsa.

So thats the first week for week 2 click the following link Fat Burning Training Routine With Diet week 2