Make sure you are…
1.Writing down your goals
2.Creating a written plan to move towards them
3.Measuring your results
4.Reviewing your progress.
That’s how you succeed.
Let’s review your fat loss tips.
Monday – March 1st
If you want abs, don’t waste your time doing 30, 20, or even 15 minutes of abs per day. It’s pointless. Instead, use interval training to burn belly fat, and a few choice exercises to sculpt your abs, and a few basic exercises to build endurance in your abs so that you stay pain free.
1A) Squat or 1-Leg Squat – 8 repetitions — Alternate: Use the Front Squat or 1-leg bench squat
No rest.
1B) DB Chest Press or Bench Press – 6 repetitions —-Alternate : Use Decline Pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
2A) DB RDL – 8 repetitions —- Alternate: Use 1-leg ball curls
No rest.
2B) Spiderman Pushup – 5 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
3A) DB Step-up – 10 repetitions per side —- Alternate: Lateral Lunge (see TT Big 6 for “how to”)
No rest.
3B) DB Rear-Deltoid Raise – 12 repetitions —- Alternate: Rope Row
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and let’s do this week’s research review
Interesting interval training study…researchers used interval training with heart surgery patients.
Why?
Because in the past, doctors have found that aerobic fitness predicts the risk of death in cardiac patients, so the scientists wanted to find the fastest way to do this....
The subjects all had prior heart surgery, and were placed into 2 groups:
Intervals – 90% max heart rate
Cardio – 70% max heart rate
Both groups trained 5d/week for 6 months…
After 4 weeks:
Fitness increased in both groups.
After 6 months:
Only the intervals group continued to make improvements in fitness.
Quality of life improved in both groups.
Conclusion:
The interval training group had better long-term fitness improvements.
NOTE: This was highly supervised…do not do this without doctor’s approval…but note the power of intervals.
Reference:
Am Heart J. 2009 Dec;158(6):1031-7. Aerobic interval training versus continuous moderate exercise after coronary artery bypass surgery: A randomized study of cardiovascular effects and quality of life.
Wednesday
1A) Pull-ups or DB Pullover – 8 repetitions
No rest.
1B) DB Floor Press – 8 repetitions —- Alternate: High rep pushup
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
2A) Chin-ups or DB Row – 8 repetitions — I love high rep DB rows…but for the Alternate version, you could also try DB Chest-Supported Rows
No rest.
2B) DB Incline Press – 8 repetitions —– Alternate: 1-arm Standing Shoulder press
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
3A) Inverted Row or DB Rear Deltoid Raise – 15 repetitions —- Alternate: Another good place to insert DB Chest Supported Rows if you haven’t already…or TRX rows if you have access to the TRX straps.
No rest.
3B) Decline Pushups – 20 repetitions —- Alternate: Close grip decline pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets
Thursday
Do 30 minutes of fun activity and then add more fruits and vegetables.
Friday
Workout Tip for your abs…Listen, crunches just aren’t going to do it…here are better options from the Velocity Performance Training For Fat Loss Book:
Try this little circuit:
1) Stability Ball Rollout
2) Side plank
3) X-Body Mountain Climber
I did this yesterday and my abs feel tight and awesome today.
Or try this little superset that makes the Jackknife a little harder.
1) Plank to fatigue
2) Stability Ball Jackknife – 15 reps
Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare
Next week!
VPT Workout – Exercise Substitutes
Weekly Research Review – New resistance training study shows it helps older folks lose fat – better than just diet alone!
How to eat healthy for cheap
Enjoy the Velocity Performance Training for Fat Loss E-Book,
Marty Ozaeta
Author, Velocity Performance Training For Fat Loss
VPTraining10@yahoo.com
831-869-5348
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