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Justin O’Regan, a professional weight loss coach, used a mix of pushing and pulling exercises for his weight loss.
The key to getting the desired weight loss results is hitting the gym daily and following a diet that features all the required nutrients for your body. (Representative Image)
An effective weight loss regimen is made of two strong pillars– diet and exercise. It helps you reach your goals faster and more efficiently. However, starting and sticking to a healthy weight loss plan could be a challenging task for most of us. If you feel a lack of motivation to stay consistent at the gym, this video might help you out.
Justin O’Regan, a professional weight loss coach, who often shares his workout pictures and videos on social media, recently grabbed the internet’s attention with his incredible transformation video. He claimed that he lost around 130 pounds (approx 58.96 kgs) while gaining muscles with a particular workout regime.
In his post, Justin shared his daily workout routine including pushing exercises on Monday, pulling on Tuesday, legs on Wednesday, rest on Thursday, chest and back on Friday, arms and shoulders on Saturday; and legs again on Sunday.
“I used this workout split to gain muscle while losing 130lbs. This 6-day split trains each muscle 2x per week,” the video caption reads. Let’s understand these exercises that can help you gain muscle and lose weight:
What are push/pull exercises?
Push and pull are two fundamental movements of this workout regime. A pushing exercise improves our core strength and stability. It includes exercises for your shoulders, triceps and chest. Pulling exercises, on the other hand, help in improving your posture, balance and strength. They typically work on your back and biceps.
Some best pushing exercises are the weighted bench press, decline bench press, incline bench press, overhead press, clap press, push-ups, close grip bench press, diamond push-ups and more.
Pulling exercises include lat pull-down front, lat pull-down back, pull-ups, bent over row, barbell curl, cable row, deadlift, back extension and more.
Leg Workouts
Leg exercises are an important part of your workout regime as they help you gain strength, improve cardiovascular function and burn more calories.
Exercises that you must include in your regime are normal squats, split squats, weighted squats, leg curls, leg presses, barbell front squats and others.
Chest and Back Workouts
Working out your chest and back muscles can be done through a combination of pushing and pulling muscle exercises. This can prevent muscular imbalance.
Exercises you can try on your chest/back day include bench press, dumbbell pullover, incline bench press, bent-over row, barbell deadlift, overhead press and others.
Arms and Shoulder Workouts
Training your arms and shoulders on the same day could be beneficial as it can help you target major muscles in your upper body. Exercises that you can do are bicep curl, dumbbell front raise, dumbbell shoulder press, Arnold press, dumbbell upright row, hammer curls and more.
It is advised to do these exercises under the supervision of a professional gym trainer to avoid any serious injuries.
“Fat loss comes from a calorie deficit, not exercise. These are not “fat burning” workouts. This split simply worked best for me,” the video caption concluded.
The key to getting the desired weight loss results is hitting the gym daily and following a diet that features all the required nutrients for your body.
