Transform yourself into Jim Stoppani by following 6 weeks HIIT Workout Plan and get the amazing results. It’s likely that you are very familiar with high. Description. HIIT Workout combined with Weights for Volume For s select weight equal to 50% of what you could normally do for 10 reps. If you cant . HIIT s: Carve Up Your Physique in 6 Weeks Get a fat-burning blitz .. If you want to lose weight, forget cardio and try these HIIT training workouts instead!.
|Published (Last):||17 September 2011|
|PDF File Size:||17.67 Mb|
|ePub File Size:||5.14 Mb|
|Price:||Free* [*Free Regsitration Required]|
Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat.
This “I’m trying to lose weight, so I’m just doing cardio” attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and 100x bikes, with very little to show for it. The results they’re after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.
You’re probably familiar with high-intensity interval training HIIT. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there’s literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re an endurance athlete.
And if you’re reading this magazine, chances are you don’t desire the physique of a marathoner. HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over hoit scientific studies see “HIIT Findings”.
A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.
The major reason HIIT works so well for dropping body fat is due to the greater calorie burn or EPOC—excess post-exercise oxygen consumption that’s maintained after the workout is over.
In other words, you burn more calories and more body fat while you’re sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.
When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat.
Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT.
But all you have to do is shorten rest periods and you’re doing a kind of HIIT that burns fat. German volume training GVT and Hundreds training. With GVT, aka 10×10, you do 10 sets of 10 reps on a given exercise.
Hundreds, as the name implies, involves doing rep sets. With Hundreds, you’ll hijt 10 sets of 10 reps for one exercise per muscle group.
Sounds the same as GVT, right? HIIT is incorporated via the rest periods between those 10 sets. You’ll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing reps straight through.
The two forms of training are technically different, but late in the HIIT s program, when you’re resting only 10 or 20 seconds between sets of 10, there’s little to distinguish them as far as the toll they take on your body. The following workouts are simple to follow, just not very easy to do. 10s0 each major muscle group, after following the HIIT s protocol on your first exercise, you’ll do three more sets to failure of the same exercise using your rep max 10RM.
Of course, after doing 10 sets of 10 reps, you’ll no longer be able to complete 10 full reps with your 10RM 1100s more like reps. Three sets of one or two more exercises and you’ll be done with that muscle group for the 100s. Rest between all sets following the HIIT s exercise is limited to one minute to maximize fat burning.
On HIIT s sets during Weekswhen rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. This will hlit build more muscle power and strength, despite using such light weight.
On Setskeep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds.
This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.
During Weekswhen rest periods are down to 20 seconds or less, your goal is to simply complete the reps. Don’t worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire. Don’t worry about going too heavy.
Six Week Shred: Torch Fat With HIIT 100s
If you can’t complete all 10 reps before the eighth set, drop the weight by pounds. If you can’t complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. The next time you train that muscle group, decrease the starting weight by pounds. If any of the HIIT s exercises are new to you, you’ll need to spend some time figuring out how much weight you can do for 10 reps. The week before you start the HIIT s program, work these exercises into your training to get a gauge on appropriate weights.
For example, if you don’t know what your hikt is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine. While the major benefit of this program hhiit rapid fat loss, the fringe benefits are just as 100x.
Six Week Shred: Torch Fat With HIIT s
Even though the weights you use will need to be light, your muscles will still get the signal to grow. HIIT s make a very light weight brutally difficult to move. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports.
Even if you’re not an athlete, this benefit will ring loud and clear in your workouts. When you go back to your regular regimen, where you’re resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus.
View all articles by this author. Barbell Bench Press – Medium Grip. Bent Over Barbell Row. If you can’t do 10 sets of 10 reps with one minute of rest, don’t reduce the rest each week. Instead, stick to one minute until you’re able to do all 10 sets for 10 reps.
Then, the next week start reducing the rest period. Cable Lying Triceps Extension. Cable Rope Overhead Triceps Extension.