Density Doomsday: The Extreme Fat- Burning Workout. Related: THE 2. 1- DAY METASHRED—an At- Home Body- Shredding Program That Strips Away Fat and Reveals Rock- Hard Muscle. The right combination of intensity and density during a workout can skyrocket your post- exercise metabolic rate. You’ll melt more fat during and after your workout. Intensity. If you want to burn fat for longer, intensity trumps the length of your workout. In fact, research has found that an all- out, push- your- limits 1. There are 3 primary ways to achieve maximum intensity. Absolutely Heavy Loads. This pretty much means lifting heavy shit, or at least heavy shit for your current fitness level. For example, during classic lifts like the bench press, squat, or deadlift, you’d choose a load that challenges you in a 1 to 5- rep range. That means your muscles are quaking during those reps. Relatively Heavy Loads. This category applies more to bodyweight training in which there is no real number to describe how much you’re lifting. But it’s clear that a single- arm pushup is much harder than a regular pushup done on two arms. The relative load is much heavier, and therefore, so is the overall intensity. Rate of Perceived Exertion (RPE)This is basically a subjective assessment of how hard you’re working on a scale from 1 to 1. When lifting weights, that equates to loads in a 7. Or this could apply to how hard you work with any size load. So using a 9. 0- percent effort at any given load would mean you’d leave a single rep in the tank. At 8. 0 percent, you’d leave 2 reps in the tank, and so forth. RPE can also be expressed by doing a move as explosively as you can (think: vertical jump) or as fast as you can (think: sprinting 1. For example, doing AMRAP (as many reps as possible) of pushups in 6. Or timing how long it takes you to do 1. Density. Though intensity is important, you simply cannot maximize results without enough training volume. This is where the evil cousin of intensity, density, comes into play. Density describes how much work you accomplish in a given period of time. The more you complete in the same amount of time or less, the more fat you’ll burn, and the greater muscle- building and metabolism- boosting response you’ll achieve. To get maximum training density, you must strategically order exercises—like alternating between a lower- body move and an upper- body move in a total- body metabolic circuit format. While one body part works, the other body part recovers. This allows you to continue working and to take shorter rest periods. The ultimate fat-burning treadmill workout: Prescription: Complete the following speed to hill builds x 3—or for however long you have. Each bout will take 4-4.5min. When and what you eat after a workout can have a big impact on your body. Refueling and repairing the muscles are important to keep your body healthy and ready to get. This belly-busting plan from The Men's Health Big Book of Exercises is the last fat-loss workout you will ever need. Created by Craig Rasmussen, C.S.C.S., it employs. You can do more work on the minute every minute without sacrificing intensity. How short of a rest am I talking about? Sixty seconds or less is a good goal, but 3. We also know that work periods of 3. This is especially effective when combined with a diet that is lower in overall carbohydrates and higher in protein and produce. The Power Duo: Intensity + Density Since intensity and density tend to have an inverse relationship—as density increases, intensity decreases—it’s critical to find that sweet spot between the two. Where is that sweet spot? I found it in the Density Doomsday workout, shown in the video above. You can find this workout in THE 2. DAY METASHRED, my all- new body- shredding DVD plan. One guy lost 2. 5 pounds in just 6 weeks.)Throughout the 3. This escalating density formula allows you to maximize your intensity at the start of the workout. And since there’s a cumulative fatigue, you’ll develop extreme endurance. The result: the greatest possible afterburn. How to do it: Do each exercise below in order, using the prescribed work to rest ratio for each cycle. Cycle 1: 4. 0 seconds of work, 2. Cycle 2: 4. 5 seconds of work, 1. Cycle 3: 5. 0 seconds of work, 1. Cycle 4: 5. 5 seconds of work, 5 seconds of rest. Cycle 5: 6. 0 seconds of work, 0 seconds of rest. I can promise you this: If you don’t burn fat from this workout, you never will. For the complete fat- loss program, try THE 2. DAY METASHRED today. And follow @metashred. Instagram for more great home exercises like this!
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November 2017
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