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2 Day Lifting Routine For Toning & Weight Loss

2 day per week lifting program that you will be doing in conjunction with your cardio of at least once a week. Each lifting session will be 45-60 minutes in length, resting time between sets will be 1.5-2 minutes long approximately. Each set should be at a weight that you can do for 12-15 repetitions with good form. These lifting workouts will build muscle as well as burn many calories especially through the prolonged increase in your body's metabolism. Try to make your weekly workout schedule look something like this:
Monday: Lifting; Tuesday: Rest; Wednesday Cardio; Thursday: Rest; Friday: Lifting Saturday and Sunday rest or do cardio on one of those days

Cardio Days should be at least 25 minutes in length but up to 45 minutes is effective. For optimal calorie burning try to incorporate small intervals of increased speed and/or resistance to really push the body temporarily. If you would like to do some calf raises and/or ab work before your cardio on these days (since these muscle groups can be worked up to 3-4 times a week) that would be very beneficial as well and would only take an extra 10-20 minutes. These cardio workouts will burn fat more directly than lifting as well as provide the obvious cardiovascular health benefits.

To fully realize the effectiveness of this workout program you must make a few nutritional considerations. Increase your protein intake to at least .7 grams of protein per pound of your bodyweight by eating protein powder (whey is the best), skim milk, turkey, chicken, lean beef, fish (especially salmon), nuts, peanut butter, sunflower seeds, whole grains, etc. This will help your muscle recovery thereby packing on extra muscle as well as filling you up with a form of energy that is not so easily stored as fat. Protein should be consumed directly after a workout with carbs and also 30 minutes before a workout if possible. Also avoid saturated fats and simple sugars when possible and add in a multivitamin and possibly a cup of coffee/green tea each day.
Lifting Workouts:

Day 1: Chest, Shoulders, Triceps, Abs, Calves
1x Warm up chest press machine
1x Warm up tricep pulldown
3x bench press or chest press machine
3x incline dumbell bench press
2x dumbell pec flies + dumbell bench press OR cable pec flies
3x military press
2x lateral dumbell raises + front dumbell raises + upward rows
1x dumbell overhead extentsion OR skull crushers
2x crunches
2x declined situps or leg raises
2x calf raise machine
1x standing calf raises

Day 2: Back, Biceps, Rear Deltoids, Forearms, Upper Legs
1x Warm up row machine
1x warm up dumbell curls/dumbell hammer curls
3x row machine
3x lat pulldown machine
2x dumbell hammer curls
2x dumbell curls or barbell curls
2x wrist curls/reverse wrist curls/hammer wrist curls
1x leg curl machine
lx leg extension machine
3x squats
2x dumbell lunges
2x dead lifts/stiff legged deadlifts

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