There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
Fast Fat Loss Finishers
There is no question that it takes time, effort, and most importantly, consistency to get in shape. I’m not into shortcuts and applaud those who look at fitness as a lifelong journey, not a 6-week workout program to fulfill a fitness dream. But I do agree that there are times to ramp it up.
First of all, it’s not possible to make a lot of body composition changes in one week, but if you give yourself 4-8 weeks, you can make some great progress in the fat loss department. Also, with nutrition and sleep dialed into at least 80% solid, adding a little “extra” at the end of your workout can create a nice metabolic hit.
Case in point: the most recent HIIT study out of Australia reported that a group of women who followed a 12-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest, lost six times more body fat than a group that followed a 40-minute steady-state cardio program performed at 60 percent MHR.
My favorite way to do this is to combine a cardiovascular-based exercise with a full-body strength training exercise. Anywhere from 4-12 minutes, as straight up sprints can be too hard on the body. To make up for it, combining exercises is the best way to mimic this. Anything less seems to be not enough. Anything more, pending intensity, will not be as productive on the form and effort side. Not to mention safety, depending on the movement.
The following are two of my favorites. I recommend doing just one of these after your traditional workout up to 3-4 times a week, alternating each finisher for each workout.
Metabolic countdown – Rower and Dumbbell Squat, curl, push press
First, perform 20 calorie sprint on the rower
Then, perform 20 Dumbbell squat, curl, push-press.
Note: use a weight where you can perform at least 20-30 reps depending on your fitness level. Start easy and build up as needed. This is not done for strength but more for metabolic.
Reduce the number of calories and reps by 4. This will make it 16 calories for the rower and 16 reps for the squat, curl, and push press.
Then do 12, then 8, then and 4, then done.
Record your time and look to improve that time each workout.
Finisher 2- cycle, swing, and squat against the clock
Set the clock for 8-minutes
First, a 1/5 mile bike sprint.
Then, get off the bike and perform 10 kettlebell swings.
Next, perform 5 goblet squats
Note: if you are proficient in the swing and goblet squat, I recommend 20-35 pound bell for women, and 35-53 pound bell for men.
Repeat this for as many rounds as possible for the 8-minutes.
Finally, record the number of rounds and reps you get and try to improve that number each workout.
Click on the Picture Below to learn more about training at State of Fitness!
For whole-food, SOF-approved Supplements and Lifestyle Products, Click the Picture Below!