[Requirements] 7-8 Hrs of sleep each night. Clear space. 1 hour every night before sleep. ————————————————————— [Modifications] Dumbbells can be replaced with a gallon of water in each hand. Band Reverse Fly can be done without a band and/or with a gallon of water in each hand. ————————————————————— [Main targets] Arms, chest, back, shoulders, abs, leg muscles and fat burning ————————————————————— [Workouts] Pushups, Squats, Pullups or Dumbbell Curls, Situps, Band Reverse Fly, Mountain climbers [Quick ones, slow builds muscle, thats what situps are for, this is a fat burner] ————————————————————— [Routine] 1 hour before you go to sleep. [This should be a set time each night.] Every night Monday - Friday. Do the max of each workout you can, when you reach the max on a workout, wait 30 seconds, do max again, then wait 10 seconds and do max again, then move to the next workout. Do the workouts in the order above. [The order is done this way to guarantee you get the max out of the routine.] After completing the routine, if there is still time left over, take a break to breathe and let your heart rate and breathing settle a bit and push out as many more reps as you can in whichever workout you choose based on your goals. ————————————————————— [Notes] 1 gallon of water is 8.34 lbs. Your muscles burning is not you gaining muscle, it's a build up of lactic acid, a common misconception.When you reach your max you will know because you will physically not be able to do more at that time. ————————————————————— [How it works] Waiting 30 seconds after the first max rep gives your muscles a chance to get some oxygen back and can do more work, then waiting 10 seconds gives it one last breath and then pushes it to its limit which guarantees the most out of the workout. The reason you don’t go more after the 3rd max is because you don’t want to overwork your muscles, which is why you take time after you're done to let everything settle down before doing any more. When you sleep your body is not really using anything, so normally food and such would sit there and turn to fat, but since your muscles have just been working, when you sleep your still somewhat burning calories and hence for keeping you from gaining fat overnight. Doing this before bed also gives your muscles a chance to warm up throughout the day. Also since ur using this rest time anyway, using it to rest muscles also keeps you from being as strained throughout the day.
Eat low carbs, low sugar, Saturdays and major events is cheat day, eat whatever, just don't go overboard. Created by me using scientific facts and observations to produce the best routine.
