![]() Push-up (incline if necessary): 3 x AMAP (as many as possible, stopping when you could still do 1–2 more)Įnd with 4–15 minutes of Metabolic Resistance Training Tuesday Palm-In Dumbbell Bench Press: 3–4 x 6–10 repsģb. Chin-Up (assisted if necessary): 3–4 x 6–10 repsĢ. Make sure you include a dynamic warm-up before every workout. This is written for an intermediate lifter adjust as necessary for your ability level. In this instance, the heart is kind of a "dumb muscle" and as long as your heart rate is in the 120–140 bpm range, you'll be reaping the benefits. Here's the catch: when most of us think of this traditional cardio, we think of slogging away on a treadmill or elliptical for 30 minutes, but that doesn't have to be the case. This moderate intensity cardio can help us switch over to a more parasympathetic nervous system dominant state, allowing us to relax more, feel less anxious, and even sleep better. Many of us walk around in a very sympathetic nervous system dominant state where we constantly feel stressed out, anxious, or hyped up. It's fantastic for improving your aerobic base, which allows you to recover more quickly in between exercises during strength training or high intensity interval training, so you can use more weight or shorter rest periods. It's also great for improving your overall recovery throughout the week so you can feel more fresh and rested for every workout.įinally, it can help decrease stress and anxiety. Moderate Intensity Cardio (2 days/week)Īlthough traditional, moderate-intensity, "aerobic" cardio (heart rate in the 120–140 bpm range) has been demonized in the fitness industry in the last 10 years, it's still very valuable and has its place. If you have access to a full gym, choose a workout that takes full advantage of what the gym has to offer.ģ. ![]() ![]() There might be times when you're traveling and all you have access to is your bodyweight, so it's your best bet to use that. You can use bodyweight, kettlebells, barbells, dumbbells and more. There are a number of ways to perform MRT/interval training. If you're brand new to learning barbell snatches, do you think it's a good idea to choose a workout that calls for doing several sets of them while under fatigue? If you answered no, you are correct. An example of not smart exercise selection would be doing overhead squats after you've done handstand push-ups to failure. Your shoulders are completely exhausted and then you want hold weight over your head and squat? I don't think so! However, you do need to be careful when performing these workouts, so make sure you follow these smart tips: These can be absolute game-changers when it comes to fat loss if programmed and performed correctly. The different types of metabolic resistance training (MRT) or interval training (often called HIIT) can get very confusing, but just know this: they include periods of intense work, followed by periods of rest, and are performed for a relatively short period of time (generally 4–20 minutes). ![]() Metabolic Resistance Training/Interval Training (2 days/week) What this set/rep scheme looks like will depend on your training age and ability level, but in general, more advanced trainees can get away with doing much heavier, lower-rep work, while intermediate trainees should stick to moderately heavy loads, and beginners needs to master movements first and foremost, and then they can begin adding weight. This is critical because if you lose too much muscle mass in the quest to lose body fat, you’ll slow your metabolism and often end up a smaller and softer version of yourself, instead leaner and more firm. This part of the program is designed specifically to gain strength and to slightly gain, or at the very minimum maintain, muscle mass. So what does that program look like? There are three main components: 1. Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program. But my question is: why do we have to choose just one? Can't we simply program an intelligent combination of modalities like high intensity cardio, moderate intensity cardio, and strength training for optimal results? There is a lot of debate in the fitness world over what type of exercise is best for fat loss.
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