RSS Feed
Twitter
Accelerated Fat Loss
The Sun blessed us with it's presence in Seattle today with temperatures in the low to mid 70's. For everyone that is laughing at us just remember, that's amazing for us and the next few days is only suppose to get better. With the heat of the sun also comes smaller outfits for the ladies including swimsuits and shirts falling off for the guys. For all you who are not out by a lake for Memorial day weekend I thought another fat loss article would be nice to get you ready for the next opportunity in the sun. (4th of July maybe!)
( High Intensity Interval Training Jon Drummond US Men's Track & Field)
I wanted to start this article off by promoting the outdoors instead of your whack corporate gyms any opportunity you get. Many of you might be saying: What the heck can I do outside? The outdoors doesn't have a Bench Press Bro! (haha). Well if you don't like to run, play sports, or do anything active, this is the perfect opportunity for you to take a look into High intensity interval training.
What is High Intensity Interval Training?
High Intesity Interval training is basically in a nut shell what it sounds like. It is an interval based high intensity cardio workout such as a series of sprints that demand higher oxygen intake and has higher levels of EPOC.
EPOC = Exercise Post Oxygen Consumption.
Increased levels of EPOC have actually been proven to burn more calories after your workout is done and for fat loss that is our main goal. Remember? Good.
In a study by Tremblay, two groups were compared involving endurance training (your elyptical, treadmill, stationary bike) and Interval training (sprint intervals). The endurance training group proved to burn up to twice as many calories as the interval training group however in the end when concluding results, it was shown that the interval training group had lost up to 9 TIMES MORE SUBCUTANEOUS FAT then the endurance group. Soggy vs. Rock hard. Governor Arnold vs. Conan the Barbarian
So you may be telling yourself at this point, "this guy want's me to go out there and do sprints, he must be crazy cuz there's no way that....." Yeah, Yeah, Yeah I hear you but I have some sample High Intesity Interval Training workouts you can do and some tips to make it bearable. So be open minded and I really don't care if the last time you did a sprint was in 10th grade P.E..
Workout A ( The workout I did today with a group in 70 degrees of awesome Seattle weather)
3-5 sets with a 1min break in between each set.
(1 superset)
20 reps V Squats
10 reps each side staggered pushups
10 reps each side jumping lunges
10 reps v sit ups
10 burpees
Rest......Repeat
(HIIT appoved I would say)
Followed by 6 - 12 Beach Man Sprints (I don't think I made this name up but maybe?)
Beach Man sprints = Lay face down or on your back with your head facing away from your finish. Lift yourself up as quickly as you can and sprint 30-40 yds, catch your breath on your jog back. Lying face down and on your Back is counted as one. Ha. Your rest is your jog back so make it slow, breathe in breathe out.
This workout will definitley get your EPOC flying higher on the grid, meaning more calories and fat melting away.
Staggering Schedule
Another option to incorporate an accelerated fat loss technique into your workout is staggering your lifting regimen schedule. By this I mean changing your set and rep range each workout and hopefully by know you have listened to a little of the things I have said and have ditched the traditional bodypart 5-6 day bodybuilding split for a full body 3 day split for focused fat loss. By staggering your set and rep range I mean following a scheme like workout 1 is 5 sets for 5 reps on your workouts than workout 2 is 4 sets of 10 reps and so on. So for a 3 day training split try this.
Staggering Sample
Workout 1 = 5sets X 5reps
Workout 2 = 4sets X 10reps
Workout 3 = 3sets X 15reps
When staggering be careful to not overtrain. Make sure your getting in your rest days and never workout more than 2 days in a row of resistance training.
Attention Ladies! And maybe guys.
If you are serious about fat loss and still haven't caught on to resistance training, NOW IS THE TIME! You may be saying "But Albert I don't want to get bulky and Buff!" Ladies, working out with light weights 1-3 times a week is not going to get you to look like a bodybuilder, don't flatter yourselves. There is as many guys out there as there are grains of sand who work out a lot more than you do with weights and still aren't even close to bodybuilder - esque. And the bodybuilding women work their asses off to get that look. So Listen up!
The reason for resistance training is it's high metabolic cost. Resistance training, especially full body workouts and exercises such as squats, deadlifts, and cleans require your body to use a higher level of energy. Compare doing a superset of squats and rows back to back to bouncing pretty on an elyptical for a few minutes. So start utilizing resistance training when you workout and focus on full body movements along with exercises that require higher metabolic cost.
(Jamie Eason definitley is hitting the weights, Yup. she sure is)
Albert's tip: try jump squats in a rep range of 15 - 20 to jump start that workout. 2-5 sets with decreasing rest times between sets. Also why not choose this summer to graduate those girl pushups into normal ones. (If you can already do pushups step it up with form and reps)
Wow it's a great site & most like that.
Really Helpful Site.
Thanks to site admin.
Here is my web page.. Get A flatter Belly!