Wedding Dress Training-Exercise Plan.

A 6-Week Exercise Plan for A Perfect Bride for Her Perfect Day.

I know it's tough for many to lose weight without proper guidance. But I have a plan for you just keep reading, give a comment, and a like. You can thank me later after you follow this complete regime for free.

So, you have your special day coming up and I know you all are suffering from that dilemma of wearing the best dress and also fixing it to your body completely. I will give you a training plan to lose those extra calories in no time. But before that I want you to promise me one thing, that you will be consistent and disciplined for the rest of your days.

Now, I'll take a good guess of 2 to 3 months and I have this training plan that would do wonders if followed correctly.

On a day as important as your wedding, you will want to do yourself justice and look at your best. This workout will improve your shape and leave you feeling fit and toned for one of the most important days of your life.

This training plan will improve the parts of your body that will be most on show, or accentuated, when you are wearing your wedding dress: the buttocks, hips, underarms, abdominals, top of the chest, and back of the arms.

If your wedding preparations run true to the norm, you can expect to lose some weight with the stress of it all in the last few weeks before the big day. This, combined with your workout sessions — which will also result in changes to your body shape — means that you need to be careful that your wedding dress is not suddenly a size too large. Aim to have achieved your desired shape before your last wedding dress fitting.

Combination training

This workout plan combines a mixture of cardiovascular and resistance training. The cardiovascular training will increase your aerobic fitness, burn off calories, make your body work more efficiently, and increase your energy levels. The resistance-training exercises will work big muscle groups to burn maximum calories and tone smaller muscles, such as your arms, to give you the look you want on the day. If you feel there are some parts of your body that need improving, focus your workouts on those areas and adjust the planned sessions to allow you to work on those areas two or three times a week.

EXERCISE TIP:To get the best results from these exercises, make sure to eat healthily every three to four hours, consuming low GI foods, which will help your muscles to recover from exercise and maintain your energy levels.

Warm up for 5 to 10 minutes at Level 1 to Level 2 at the start of every training session, and complete stretches on the parts of your body that you will be using. Do a series of stretches again at the end of the workout for faster results. Include core-stability traning at least one day a week to help avoid injury and give you great posture. Start with the basic core exercises and progress onto the more advanced core exercises as you master them.

INTENSITY TRAINING TYPES:

Level 1: Long duration, Steady Training(hour-long walks, in which you can eat and drink)

Level 2: Medium-Intensity Training (15–60 Min) Cardio Training, with Heart rate at 60–70% of Maximum,( where you are only able to hold a short sentence conversation).Best for weight loss and increasing aerobic capacity.

Level 3: High-Intensity Training (1–10 Mins). Heart rate should be between 75 to 90% of Maximum. You will only be able to give one-word answers while doing this. The fastest way to increase fat metabolism and develop muscle.

SIX WEEK WEDDING-DRESS PLAN

MONDAY

EXERCISE:

1. Cycling/running/cross-trainer 20–40 Min
2. Lunge 3(sets)x 20(reps)
3. Cable lat pull-down 3 x 20
4. Leg extension 3 x 20
5. Dumbbell chest press 3 x 20
6. Incline bench 3 x 15
7. Crunch 3 x 20
8. Bench triceps dip 3 x 10

COMMENTS:

Use one or a combination for step 1. For lunge do 10 for each leg; use dumbbells to make it harder. Cable lat pull-down works back muscles and biceps. Leg extensions tone and work upper legs. Dumbell Chest press isolates and works the upper chest. Incline bench strengthens and tones abdominal muscles. For Crunch start with 10 reps and build up to 20. For Tricep dips (Use straight legs to make it harder).

TUESDAY

EXERCISE:

1. Cycling/running/cross trainer 10–20 Mins
2. Leg press 3 x 20
3. Single-arm dumbbell row 3 x 15
4. Leg curl 3 x 20
5. Dumbbell flies 3 x 15
6. Oblique crunch 3 x 20
7. Dumbbell lat raise 3 x 15

COMMENTS:

For step one, use one or a combination. Leg press will tone and strengthen the leg muscles. The dumbbell row will work your middle back muscles, giving you a solid straight waist. The leg curl will work your hamstrings tightening them up. Dumbbell flies will train the middle part of the chest. Oblique crunch will train your upper abdominals and obliques, while the last one will exercise the shoulders.

WEDNESDAY(Intensive Cardio Day)

EXERCISES:

1. Cycling/running/cross trainer 40–60 Mins Only

COMMENTS:

Do alternate cycles of Cardio by increasing intensity gradually. Dont push yourself too much that you are worn out completely.

THURSDAY

EXERCISES

1. Cycling 10 Mins
2. Bench drop lunge 3x20
3. Single-leg hip raise 3x10
4. Single-arm cable pull-down 3x15
5. Bench press up 3x10–20
6. Broomstick twist 3x20
7. Triceps cable push-down 3x15

COMMENTS:

The cycling phase is for a normal warmup after that do a bench drop lunge, 10 for each leg, and use dumbbells to make it harder. The hip raise will work out your buttocks. Single-arm Cable pulldown will mainly work your lats but also it will target your biceps and middle back. The twist will target your obliques, and the tricep scale push down will work your upper arms, shoulders, chest, and back.

FRIDAY

EXERCISE:

1. Cycling/running/cross-trainer 10–20 Min
2. Side lunges 3x20
3. Bent-over barbell row 3x15
4. Dumbbell flies 3x15
5. Cable adductors 3x20
6. Plank 30–60 Seconds Hold
7. Dumbbell bicep curl 3x15

COMMENTS:

Do the first as a combination or just do one with a medium intensity level. Side lunges 10 each side to strengthen leg muscles, barbell row will work your back. The flies will target the chest again as before, cable abductors will target each leg. Plank will build endurance in abdominal muscles and back. The last one will work on your biceps.

SATURDAY

EXERCISE:

1. Cycling/running/cross trainer 40–60 Min Medium to High Intensity

COMMENTS:

First go for High intensity for 2 mins, then after that go for 3 mins of medium intensity.

SUNDAY (REST DAY)

Thanks For Reading!