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Four of the Best Gym Workouts to Help You Lose Weight Faster

Updated: Sep 22


This article covers four of the best gym workouts for gaining results fast. Combined with the right cardio programme for you, you should be able to lose weight fast.


For best results and a higher percentage of fat loss stick to the number of sets, reps and tempos. Unless the guide tells you differently you should use a relatively lightweight if you are a beginner to avoid injury. You can always progress your weights as you move through the weeks (see below).


It doesn't matter what sex you are or how old you are these work outs are quite easy to carry out and provide maximum results.


Try selecting the heaviest weight (heaviest light weight if that makes sense) that lets you complete the move with perfect form. You can increase the weight slightly each week if you are performing the exercise with perfect form. Poor forms can lead to injury so please concentrate on form rather than weight. Follow these 4 gym workouts as part of a healthy lifestyle choice to experience a dramatic change in your body shape and size.


And remember: You can’t out train a poor diet so keep that diet clean and control your portion sizes.

The Tempo

To get the full effect from these workouts, you need to perform the exercise at the right tempo. The first digit indicates how long in seconds you should take to lower the weight. The second digit is how long you need to pause at the bottom of the move, the third is the time you need to take to lift the weight back to the starting position and the final digit indicates how long you should pause at the top.


The time accumulated under tension increases the chances if building muscle. Make sure you perform each rep with the correct form and to the right tempo, control your movements and no swinging. If you swing the weight, it is too heavy for you, try reducing the weight and perform the exercise in a controlled manner.


If you are body building the best tempo is 2020 but doe stabilization it is 4211.


Workout 1: Upper Body


Bench Press

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Pull in (engage) your core, then lower the bar towards your chest. Push it back up to the start.


Chin-ups

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Hold the bar with an underhand grip. Engage your core, then pull yourself up until your chin is higher than the bar. Lower until your arms are straight again. You can also do this on an incline pulling yourself up on the Smith rack. You may want to start off with the second position as this is less challenging than the first.


Triceps Extension

Sets 3 Reps 12 Tempo 2020 Rest 10 sec

Stand tall holding a dumbbell over your head with both arms straight and your thumbs pointing behind your head. Keeping your chest up, your core engaged, lower the weights from your elbows behind your head to a 90 degree position then raise them back to the starting position.

Workout 2: Total Body


Squat

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Stand tall with a barbell across the back of your shoulders. Place your feet shoulder-width apart with your knees over your toes. Point your toes out to the sides slightly (about 10 past 10 / 10 to 10 on a clock face). Keep your chest up and your core engaged. Squat down as low as you can comfortably go. Drive back up through your heels to the starting position.


Bent-over Row

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Hold a barbell with an overhand grip and your hands placed on the bar to the outside of your legs. Toes pointing forward, bend your knees slightly, pull in your core and bend forwards from your waist. Using your arms, pull the bar upwards towards your chest, leading with your elbows. Lower the bar back to the starting position.


Triceps Dip

Sets 3 Reps 8-12 Tempo 2020 Rest 60 sec

This is a difficult exercise and should not be attempted if you do not have upper body strength. It should especially be avoided if you have shoulder injuries. This exercise is similar to dips but puts more strain and stress on the shoulders as the straps are free to move and do not provide stability. This exercise needs you to start from a height higher than the floor.

Grip the rings with your arms straight. Keeping your chest up and core engaged bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

Good Morning

Sets 3 Reps 8-12 Tempo 2020 Rest 60 sec

Stand tall holding a light barbell across the back of your shoulders, feet shoulder-width apart. With your core engaged, bend forwards slowly from the hips and bend until you are at a 90-degree angle to the floor. Return to the starting position.


Barbell Roll-out

Sets 3 Reps 8-12 Tempo 4211 Rest 60 sec

Kneel on the floor holding a barbell with both hands placed at shoulder width apart. On your knees or with feet flat on the floor roll the bar forwards so your torso lowers to the ground. Keeping your core engaged. Use your ab muscles to pull your hands towards your knees returning to the starting position.


Workout 3: Upper Body 2


Incline Bench Press

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Lie on an inclined bench holding a barbell with your hands slightly wider than shoulder-width apart and engage your core. Lower the bar towards your chest. Press it back up to the starting position.


Pull Ups

Sets 3 Reps 12 Tempo 2020 Rest 60 sec

Hold the handles on the pull-up machine using an overhand grip with your hands slightly wider than shoulder-width apart. Engage your core, then pull yourself up until your chin is above the handles. Lower back down until your arms are straight again.


Seated Overhead Press

Sets 3 Reps 12 Tempo 2020 Rest 10 sec

Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower the weights back down to the starting position.


Standing Biceps Curl

Sets 3 Reps 12 Tempo 4211 Rest 10 sec

Stand with the dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights upwards, squeezing your biceps at the top. Lower them back to the start.


You can also use 2020 tempo for this exercise.


Reverse Fly

Sets 3 Reps 12 Tempo 2111 Rest 60 sec

Bend forward from the hips with a light dumbbell in each hand with your palms facing inwards. Keeping a slight bend in your elbows, raise the weights out to the sides and to shoulder height, then lower them back to the starting position.

You can also use 2020 tempo for this exercise.


Workout 4: Total Body 2


Front Squat

Sets 3 Reps 12 Tempo 2010 Rest 60 sec


Stand tall with a bar across the front of your shoulders with elbows pointing forwrds. Keeping your core engaged, squat down as low as you can. Drive back up through your heels to return to the starting position.


Rack Pull

Sets 3 Reps 12 Tempo 2111 Rest 60 sec

Stand tall in front of the barbell which is resting on safety bars and at knee height. Feet shoulder width apart and toes pointing forward bend at the knees and hips, grasp the bar using an overhand grip and dead lift the bar upwards, squeezing your shoulder blades together at the top. Return to the starting position.


Glute Bridge

Sets 3 Reps 8-12 Tempo 4211 Rest 60 sec

Sit on the floor with your upper back supported by a bench. Lean backwards onto the bench with your feet firmly placed on the ground shoulder width apart. Holding a barbell across the top of your thighs (groin area). Engage your core and thrust your hips upwards until your body is flat and squeeze your glutes at the top. Then return to the starting position.


Overhead Press

Sets 3 Reps 8-12 Tempo 2010 Rest 60 sec

Hold a barbell on the front of your shoulders (neck position) with your hands slightly wider than shoulder-width apart. Your feet should be shoulder width apart , toes facing forward. Keeping your chest up and your core engaged, press the bar upwards and over your head until your arms are straight. Lower it back to the starting position.


Barbell Roll-out

Sets 3 Reps 8-12 Tempo 4211 Rest 60 sec

Kneel on the floor holding a barbell with both hands placed at shoulder width apart. On your knees or with feet flat on the floor roll the bar forwards so your torso lowers to the ground. Keeping your core engaged, use your ab muscles to pull yourself up and to return to the starting.


To finish up - notes

I have tried to include exercises most of you will be familiar with and will already know how to do. If you use these four workouts on the four days that you go to the gym and alternate cardio days in between you will see benefits. By cardio, you can walk or run or try out any of the cardio machines in the gym as long as you do your cardio. You can even try HIIT training to get better results.

These exercises are designed to sculpt muscle, the tempo does most of the work for you. If you want to build muscle the 2020 temp works best, if you want to sculpt and stabilise the 4211 tempo works best. You can do either depending on what your aims are.


Remember, all of your hard work in the gym can be easily undone by what you put in your mouth.


Track Your Diet

Your diet needs to be clean. More fruit and veg and less processed, high fat, salt and sugary foods.


For increased chances of obtaining your best and desired outcomes download a free fitness app on to your phone. Myfitnesspal is an amazing app and the free version is outstanding. The paid version which costs less than one coffee per month is far more advantageous (I’m not an affiliate for myfitnesspal)


Also, remember to use the right weight and not a weight that is too heavy or you may injury yourself.


All you need to do now is put your reading into motion and start training. It's that simple!


You may also like:


To check out some of my recipes

How to lose weight naturally in two weeks

How to eat clean and healthy

How to tone your legs without weights

How to get toned arms


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