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Wednesday, September 4, 2013

Fat loss, HIIT, and Lifting Tips

I hope my two cents helps you out.
I believe the best things you can do to lose fat in a short period of time are to intersperse days of sprinting with days of heavy weight training combined with Metabolic Resistance Training or MRT.  The key is to use compound lifts that use lots of different muscles e.g. deadlifts, squats, bench presses, and pullups.  Their are a couple of keys here first you need to use a weight that you cannot possibly lift more than 12 times.  Lots of people specifically women have trouble grasping this concept.  I have ladies tell me all the time it is too heavy and then they crank out 15 reps.  That is not heavy enough.  It needs to be heavier in the 6-12 rep max range to deliver the excess post oxygen consumption commonly referred to as EPOC results we are looking for. 
I would combine this with body weight cardio rounds of 50 seconds of work with only 10 seconds of rest a great example would be jumping jacks, mountain climbers, burpees, plank jacks, and squat jumps
Combining the two I would do 1 round deadlifts and bench then 1 round of cardio, 1 round of squats and pullups then 1 round of cardio, 1 round of all 4 lifts, and 1 round of cardio.
There you have it a 23 minute workout which will have you burning calories at an elevated rate for 24 to 48 hours and probably burning 300 or more calories during the workout itself.  Of course that is contingent on how hard you work and how big you are.