Summer is quickly approaching and many people are now hitting the gym with the goal of burning the excess flab and fat, that is a great goal to have if you want to be totally comfortable in a bathing suit.
For many of us, losing fat means many hours spent on treadmill or doing endless laps on a track. Doing plenty of cardio is the norm for fat-loss goals but there is a better way of losing fat and building a better body, the main point being don’t focus on losing fat, you can get a lean body just by getting strong!.
Instead of jogging or hopping around to get skinnier you are going to focus on one thing, improving your performance at each workout.
By taking the thought of fat-loss out of your mind and committing instead to getting stronger and improving your performance, your going to feel some incredible benefits. You will soon start to enjoy and even look forward to your workouts.
Focusing just on getting stronger allows you to fully appreciate your body for what it can do and it also means that each time you work out you have a unique and fun goal, to beat last week’s performance, this will give you much more motivation than trying to aim for an amount of calories burned.
Secondly, working on performance is very easy to track, a training log does not lie. If you did one more rep than last week or increased the weight you used then you have improved your performance, the scale is not always a valid way to measure progress however.
Third, getting stronger and improving your performance will see those fat loss and physique changes you wanted from the start, you may not even be focusing on your look but it will happen all the same so it’s a win.
It’s time to get this information into action. Do each workout once a week on nonconsecutive days. E.g. do workout 1 on Monday, workout 2 Wednesday and workout 3 Friday. Do this program for 4-6 weeks or until you can no longer make progress with it.
Goblet squat – 4 sets of 10-12 reps.
Push-up – 4 sets of 10-12 reps.
Inverted row – 4 sets of 10-12 reps.
Back extension or cable pull-through – 3 sets of 10-15 reps.
Reverse Crunch – 3 sets of 10-15 reps.
Rest between circuits and supersets as needed.
Front loaded reverse lunge – 5 sets of 5-7 reps per leg.
Single-arm dumbbell push press – 5 sets of 5-7 reps per leg.
Chin-up or cable pull-down – 5 sets of 5-7 reps per leg.
Kettlebell swing – 3 sets of 15-20 reps.
Mountain climbers – 3 sets of 15-20 reps.
Rest between circuits and supersets as required.
Rack pull – 5 sets of 3-5 reps.
Low-incline dumbbell bench press – 4 sets of 8-10 reps.
Single-arm dumbbell row – 4 sets of 8-10 reps.
Step-up – 3 sets of 10-12 reps.
Ab wheel rollouts – 3 sets of 10-12 reps.
Rest 2 mins between rack pull sets, rest between supersets as needed.
Use a weight that challenges you for the whole rep range but do not use too much that it wrecks you’re form, as an example, in workout 1 start with a weight or variation for each exercise that allows you to do 12 reps but no more.
Start with the low-end of the rep range and use the same weight until you can perform all the sets at the same weight at the high-end of the rep range. As an example for workout 1, do 10 reps for each set of the exercise on the first circuit.
Once you can use the same weight for all sets and can perform the high-end of the provided rep range you can increase the weight for the following workout and start back at the low-end of the rep range, repeat this pattern for the duration of the program.
Remember to improve your performance with repeat of the workout as this is the sole-focus of the program. Keep a training log with exactly what you did on each workout. Each week, try to use more weight or do more reps than the week before.
There is essential cardio for this program but you can include it. A good approach is include some form of cardio (or any physical activity) on days you are not strength training. Choose anything from a brisk walk for at least 30 minutes, or participating in a sport or your favorite physical activity or maybe even more traditional cardio like an elliptical machine or stationary bike.
For this training program however, remember to focus on the strength training workouts and improving your performance. The additional cardio will help supplement your efforts, not overdo them, keep cardio simple.
Perform this routine for 4-6 weeks and you will see for yourself how awesome it is to focus on strength to get lean rather than just focusing on losing fat.
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