Hours and hours of cardio are typically paired with dieting
in an effort to lose weight and sculpt that lean body that you desire.
But there is an easier way to lose weight than spending so
much of your time each week doing cardio workouts and dieting. By focusing on
the two workout secrets below, you will sculpt a lean, healthy body that you
can maintain over time.
1. Workouts should include high volume and short rest
periods.
If you primary goal is weight loss, then you want to work
toward increasing your resting metabolic rate (RMR). This is the amount of
calories that your body burns in a resting state. Your RMR makes up the bulk of
your daily calorie burn. If you can increase your lean muscle mass through
weightlifting, then you can increase the amount of calories that you burn in a
resting state.
If you want to increase your lean muscle mass, focus your
weight work on compound (multi-joint) exercises like bench presses, pullups,
squats and deadlifts.
Further increase your fat burning by keeping your rest
periods between sets at 60 seconds or less and your rep range between 8 and 12
reps per set. This will increase the lactic acid build up in your body leading
to growth hormone release. The growth hormone release will help build lean
muscle mass and burn fat.
Mix it up occasionally and use 3-6 reps per set for strength
building or use 13-20 reps for an even greater metabolic expense. Control your
lifting tempo with a 3-6 second lowering (concentric phase) and an explosive
lifting (eccentric phase).
2. Use sprint sessions to lose weight quickly.
Sprinting builds lactic acid in the body in a way similar to
weightlifting with short rest periods. Lactic acid build up comes from maximum
muscle application during exercise. Its this build up of lactic acid that leads
to the release of growth hormone, which helps burn fat. Growth hormone is
lipolytic, meaning it increases fat breakdown and metabolizes glucose and amino
acids.
Sprinting also builds lean muscle through this maximal
effort. The key is to train at or near your maximal effort (80-90% max effort)
for the best fat loss results. Start by training in a 1 to 4 work to rest ratio
and slowly building up to a 1 to 1 work to rest ratio. For example, do
twelve:15 second sprints with 1:00 rests between sprints for a total 15 minute
workout.
Avoid traditional aerobic cardio. Aerobic cardio actually
preps your body to use the least amount of energy to produce the greatest
amount of work. Look at any world class sprinter. They are well built and lean.
On the other hand, distance runners are thin, without a lot of muscle mass. You
will see much better weight loss results from three 20 minute sprint workouts
each week than you will from three hour long jogging or cycling sessions.
These two secrets will take your weight loss to the next
level quickly. In fact, I have seen people lose a lot of weight just
incorporating short rest periods between sets into their weight workouts.
If you are serious about getting lean for good, you will
want to check out the book, Truth About Six Pack Abs. This book is loaded with
resistance training workouts, high intensity cardio training (think sprint and
HIIT training) and nutrition advice that is guaranteed to strip off body fat
and keep it off.
At KillerAbsSecrets.com, I am going to show you a program
that will help you uncover the truth about losing weight, melting away stubborn
stomach fat and 16 super-simple tricks for keeping it off for good.
Good luck with your weight loss and fitness goals!
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