This article was taken from the Premier Fat Burning Fun-Site Hollywood-Look Fitness.com
I will keep adding exercises and workouts to this section, so it will be growing bigger continuously.
For now though I want to stick to the “ASAP-Rule”: As Simple As Possible !;-)
That so you can take the info here and use it immediately if you want, with minimal instruction.
(it’s not very good a Workout telling you to do an exercise you never even heard of before !;-)
We will cover the 4-5 exercise groups that are the most effective –and Fun- at burning fat and toning and shaping your body:
1.Interval Training
2.Body-Weight Circuits
3.Resistance(weights)Training, and
4.Fun Stuff Alternatives.
Groups 1-3 are all Lactic Acid Work, for optimal HGH-Levels. Group fourcan be LA, but that’s not as important here as to just have a good time! So don’t sweat the details too much in group 4, that would be defying the purpose, eh?
As I’ve pointed out in The Greatest Fat Burning Secret here, for optimal effect you wanna be in a Fasted State when doing any of theses trainings.
Beware of the “Switch-Over Phase”!
Quick re-cap: Any fat burning should be done AFTER the body has switched to fat for fuel.
How do you know when that is? Bit difficult to say, usually you can tell. But to do the math: with empty carb-stores, this should be about 4-5 hours after the previous meal. When carb-stores are full, like after a
Carb-Up Day,(more on that later) it might take as much as 20 hours.
A good portion of that time is best used up overnight when sleeping. Again, I will go into a whole lot more detail on all that, the Fasting Days etc. soon.
But now down to business !;-)
1.Interval Training
“The 30/2, 2/30-System”
As the name suggests, this is Training separated by strategically placed Rest-Intervals. The most important things here are…
Intensity: You go all-out, 110%.
TUT:Time Under Tension. That means for how long do you go all out; in this case here that’s 30 seconds per set.
And finally:
The Rest Interval. That is to be kept relatively short, for the accumulative fatigue-effect(it will get harder from set to set, because you have –on purpose- too little rest)
This will drive the Lactic Acid Levels through the roof !;-)
Like I said on the Secret Page, You can basically use all different kinds of exercises for this: Treadmill, stationary bike, rowing machine, stair-climber… they’re all fair game. It’s all in the set-up.
But today, We will use Outdoors Running as an example:
1.Warm-Up thoroughly.
Begin by jogging at about 30% exertion for 1 minute. Rest for 30 seconds. Now go to 50% perceived effort, again for 1 minute, then rest for 30.
Next, you do 70% for 45 seconds, same rest interval of 30 seconds.
Finally, the last warm-up set: 80% exertion(that’s 80% of a sprint)for 30 seconds.
That’s it for the warm-up. By now the heart-rate and breathing should be up, and you might be breaking a light sweat.
Take about a minute before you begin the actual workout.
2.The Workout
Set 1: Sprint hard, all out, for exactly 30 seconds. Now rest for 2 minutes.
Set 2: Repeat
Set 3: Repeat. Here you decide: go for another? Depends on your general shape. The Workout calls for 3-5 sets, you’ve done 3, so it’s totally OK to call it a day here and possibly do more next time around. In time, you want to work your way up to 5 sets. This workout is done between 2-4 times a week, maybe start by doing it twice, and again work your way into doing it 3-4 times per week.
This is the High-Intensity Part. Once you’ve got the hang of that, say after 4-5 weeks, it’s good to add some Low-Intensity work to finish off:
After doing the 3-5 sets of sprinting, do another 3-5 sets of low-to medium intensity running, in this set-up:
2 minutes running, with only 30 seconds rest in between: 2 minutes on, 30 seconds off.
So after the last sprint of the day, rest for 2 minutes, then run for 2 minutes and rest for only 30 seconds before repeating for a total of 3-5 sets.
This is the longest version of the workout and should take not more than 20-30 minutes total after warm-up… short and sweet!
Summary:
Here is the Notation, in case the above description seems confusing:
Warm-Up, then…
1. 3-5 x 30 second-sprints, 120 seconds rest in between each set
2. 3-5x 120 seconds running, 30 seconds rest in between sets… Done !;-)
(Note: Exercise Group III, Weight-Training Circuits Coming Up Soon !;-)
Now go here for some Super-Cool Bodyweight Circuits Baby !;-)
This article was taken from the Premier Fat Burning Fun-Site Hollywood-Look Fitness.com
