Walk in most gyms around the country and you will see an endless number of treadmills, ellipticals, and bikes Walk in 3 months later and those same people are churning away like a hamster spinning its wheels, looking Typically spending 30-minutes to 1 hour or more doing trading cardio, these individuals will then resort to a starvation diet, eating such small amount of food that they end up up The next time they are kicked that nasty goal setting habit, and are back to pounding Twinkies and Ho-sick and depo with with ZERO results. Their strength levels drop off significant and busting valuable muscle tissue to survive. How can you burn away slabs of fat, while getting stronger and more athletic in the process? How can we increase heart rate, maximize exercise post oxygen consumpt ion, save time, and get you to your goals faster? Here is a breakdown of my top 5 secrets to melting the fat off and becoming stronger and healthier.
- Sprints- If you asked me what one exercise could help you burn fat, gain strength, increase power, and improve overall athleticism, I would answer without hesitation sprints. If you see them correctly, you 'll also feel better after each session than you I suggest you find a hill to perform your sprints on in order to slow you down and improve your form, reducing your chances for injury . Perform sprints 2-3 times with be conservative with reps. Start with about 4-5 sprints of 20-30 yards each session, adding in 1 sprint every other time. Keep rest times to a minimum. You do not go all out during your first few sessions. Build up the intensity over the course of about 5 sprint workouts.
- Complexes- Another highly effective approach to losing fat and becoming complex, a process of choosing 1 or more tool, need it be bodyweight, a barbell, kettlebell, sandbag, etc., and performing 4 -6 exercises with the same weight back to back without rest. A sample barbell complex would look like this: 1A) Deadlift 4 × 10 1 B) Bent Over Rows 4 × 10 1 C (Push Press 4 × 10 1D) Back Squat 4 × 10 Resting 45-90 secs between sets. Feel free to adjust the exercises and rep combinations as you see fit.
- Walking- This may surprise many, but walking is a highly forgotten tool in achieving results . It's really low intensity, inducing your body to burn fat and preserve muscle, and it provides an easy way to burn a few extra calories. Throw in it & # 39; s restoration / recovery benefits and the relaxation it can bring, and I can not imagine why someone would not be doing it routinely . Shoot for 5-7 times a week for 30-60 min.
- Weightlifting- While it's a different story. They are afraid that it reasons make them "bulky" and leave them "looking like a guy." While the reasons Weightlifting will help you gain muscle, that will increase the amount of calories you burn, and you will not be intense for this post, sadly, the girls who you can not convince other wise will never reach. gain strength that will enable you to get even more benefits out of the sprints and complexes setting above.
- Rest- This final secret, is not really a secret, and should go without saying. Rest, next to nutrition, is despite the most important aspects in your quest to lose fat, gain muscle, and more more athletic . Yet, people still fail to get an adequate amount of sleep and rest, and shot gun coffee and energy drinks just to make it through the day. Getting 7-9 hours of sleep a night should be something you make a priority. to get enough sleep your body amount of cortisol, a stress hormone is known to burn muscle in place of fat when in a state of chronic fatigue. Definitely not a recipe for success.
With a smart nutritional plan, if you follow the secrets listed above, you will no doubt achieve your goals.
