You can slice it however you like but if you are taking it
easy in the gym, results will be slow or worse,
nonexistent. The shortcut to seeing rapid fat loss and
increased muscular definition is intensity.
Let's look at some of the ways you can same time in the gym
and start seeing quicker results by going over a few
intensity techniques that I love to use with my personal
training clients. After that, I will show you how you can
fit them into a simple schedule that will still give you a
life outside the gym.
Failure - Lifting the weight until no more full repetitions
can be carried on in good form.
Drop sets - Hitting failure and then dropping the pin in
the stack to a lighter weight to continue on working.
Strip sets - The same as drop sets but usually used for
free weight exercises where the "strip" refers to taking a
plate off in order to continue.
Super sets - Combining two exercises to increase intensity,
usually a compound movement followed immediately with an
isolation movement for the same muscle group or vice versa.
An example would be hitting failure on the bench press and
then continuing on with a flye movement. Super set can
refer to two separate body parts like combining bench press
for chest with chins for back.
Running the rack - Can be done up or down the rack
(dumbbell holder) but usually down. This is almost the
same as a drop set where you use a set of dumbbells to
failure and then select a lighter pair to continue on. You
can continue on down the rack as far as you want but three
drops is most common.
Forced reps - Having reached failure, your partner will add
just enough assistance to allow you to carry on for one or
two more reps.
21's - Dividing the movement into three parts. The top,
bottom and whole movement. Most commonly done on curls
where 7 tops are done then 7 bottoms and then 7 full reps.
Any combination of tops and bottoms can be used however. I
prefer to do the seven full first that way the partials are
only done when the full movement has already been trained
to failure.
10 to 1 - Several different variations on this one. You can
start heavy and do one rep, strip some weight and then do
two reps and carry on this way until you hit 10. Another is
to start at 10 take a couple seconds rest and then do 9 and
carry on till you get to one using the same weight. The
last is to keep the same weight on all sets but hold the
contracted position for 10 seconds, lower and then hold 9
seconds and so on till your done.
Rest/pause - Performing a rep then taking a couple seconds
rest and then doing another rep thus delaying the build up
of waste products allowing you to use heavier weight and
extend the set past the reps that you would usually hit
failure at.
Now that is a lot of stuff to remember! So how do you fit
all these different systems and ways of working out with
intensity techniques into your regular lifestyle and still
have a life?
Lets look at a couple days in the life of a personal
trainer, me!
Saturday Leg Workout:
8 x 8 Squats, 30 seconds rest between sets, same weight on
all sets. This is intense because of the volume of weight
moved in such a short period of time. You don't need cardio
on a day like this.
3 x Triple drop (strip set with three drops) leg press calf
raises.
Sunday: Nothing
Monday AM:
5 x 5 chins 55LBS (intensity through weight).
Triple drop Seated cables rows (intensity through volume
moved over time).
Hand Stand Pushups - Triple drop sets moving to dumbbell
shoulder presses on failure (intensity through a compound
movement and multiple stimulation paths when we go to
dumbbells as well as the strip.)
Monday PM: Commando Cardio (This could even be bumped to
Tuesday)
The Bear: 35LBS Dumbbells (DB) DB Deadlifts DB Cleans DB
Push press DB Squats then 15 pushups for a "rest".
Each exercise for 5 reps and do seven non-stop circuits.
(It even sounds intense doesn't it?)
Finish it off with 8 x 8 Burpees. After each set of
Burpees, your active rest is to do 8 jumping knee tucks and
then right back into the Burpees. No separate cardio needed
on this day either! This IS cardio, just with the benefit
of resistance.
Tuesday: snowboarding for the afternoon.
None of these workouts take over 45 minutes and they are
intense enough that you will KNOW you are causing changes
to your body. Routines like this burn lots of calories
leading to fat loss but the intensity of the routines
actually build muscle at the same time! Why would you waste
time doing sub personal best performance workouts when you
can just go as intense as your personal level will allow
and then go do other things?
With the example above you can see that the body is worked
with heavy weights and cardio through small rest times.
Muscular endurance is worked also and we even have time to
go snowboarding which is a "hidden" workout in itself.
This is how you fit fitness into your life and see results.
Short, quick intense workouts with extra healthy activities
on the side that you enjoy. Take your body to the next
level and give some of these ideas a try. The pay off will
be faster results and less time spent in the gym.
----------------------------------------------------
Discover How to Turbo-Charge Your Metabolism, Sculpt Your
Body, Burn Off Body Fat and Develop Unstoppable
Motivation... Without Spending Endless Hours In The Gym.
Ray Burton Shows You How ==>
http://www.buildingbodies.ca/RapidFatLoss.php
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