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Build The Muscle Burn The Fat

This high intensity training routine involves 16 total workouts over 8 weeks with 2-3 sessions per week. Each session lasts 30-45 minutes and includes 2 sets of 12 exercises focused on legs, back, chest, shoulders, arms, core and forearms. Exercises are done in a circuit with short rest periods between each set and exercise. The goal is to lift weights at a pace that challenges your muscles while focusing on proper form to failure by the second set of each basic exercise. Diet and rest are also emphasized, with a full meal before and after each session as well as 6 hours of sleep per night.

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140 views2 pages

Build The Muscle Burn The Fat

This high intensity training routine involves 16 total workouts over 8 weeks with 2-3 sessions per week. Each session lasts 30-45 minutes and includes 2 sets of 12 exercises focused on legs, back, chest, shoulders, arms, core and forearms. Exercises are done in a circuit with short rest periods between each set and exercise. The goal is to lift weights at a pace that challenges your muscles while focusing on proper form to failure by the second set of each basic exercise. Diet and rest are also emphasized, with a full meal before and after each session as well as 6 hours of sleep per night.

Uploaded by

papayalok
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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High Intensity Training - HIT Less is more. Quality instead of quantity. Try out this routine for 8 weeks.

You will be doing a total of 16 workouts, spending 16-18 hours at the gym. Take note of your actual body weight, tight, upper arms, chest and waist line, compare it every 4 weeks. 2-3 x week, every second day (Mo-Wed-Fre). 2 Sets per Exercise, rest btw the sets: 60-90. The second set is taken until muscle failure, but only at the Basic exercises, it means that you cant move/lift the weight/resistance anymore. Focus on proper form. 6-12 Repetitions; It takes 2 for you to lift the weight, then hold it at the hardest position for another 2 and will lower it in 4 (2:2:4). Exercise at a constant pace with smooth, no jerking movements. Train with enough weight to challenge your body. It will be hard. Keep focus. Keep the rest btw the exercises as short as possible. The exercises should be performed in this sequence: First Legs, then back, chest and shoulders, upper arms, abdominal and for last forearms. Exercises: 1.Leg Press 2.Leg Curls 3.Calves 4.Pullover 5.Row in a bank 6.Bench press 7.Shoulder press 8.Biceps curls 9.Triceps extensions 10.Upper body curls 11.Forearm curls 12.Reverse curls Workout time: 30-45. Total time: 60-70. Have a full meal up to 1,5-2 hours before the workout. Eat a banana 30before you go to the gym. Do some warm up before you start your routine, 5-10. or untill you sweat. 20` of some light cardio once youre done, after that, stretch your muscles for 5. Now go home and eat a full meal, with carbohydrates, protein and some non saturated fat: Pasta with tomato sauce and tuna sh in vegetal oil for example. Drink water before, during and after the workout. Try to have at least 6 hours of sleep. No alcohol. No smoking. Everything else lays on your hands. Eat 3 times a day. At night avoid carbohydrates and eat more quality protein. Eat more vegetables and fruits. Drink more water.

For optimal results in fat burn: First the person must aquire some basic kondition; it means he should be able to do some cardio workout at a 70-80% MHF for at least 30without having any problems like becoming breathless, burn on the legs, feeling dizzy and so on. Then we combine HIT with HIIT. fr ubergewichtig menschen: 5aufwrmen krafttraining in form eines zyrklestrainings: 5-12 bungen, 10-15 wdh, mittel bis anstregend, 2-3 mal durch. 10-30 ausdauer 5cool down 2-4 mal in die woche Go to the gym and work hard. And watch your body change..

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