Shape It Up
December 2, 2008
Trimming the fat does not have to be such a chore. By doing interval training, which is the combination of high-intensity strength training workouts and aerobic exercises, you can increase your fat loss. By having such a little rest between sets, this allows you to burn more calories. The great thing is that it actually works before, after and during your workout.
In order to have your workouts give you the best possible results, you need to alternate the following exercises for maximal results. You want to lift weights 3 to 4 days a week and switch between routines A and B.
Workout A consists of 4 sets, 10 reps with 60 sec in between of A1 stiff leg dead lift, A2 seated row, C1 leg curl and C1 lat pull down. You want to do B1 dumbbell shrug and B2 reverse lateral for 1 set, 10 reps and 60 sec rests. D1 is the biceps curl for 2 sets, 10 reps and 60 sec rests.
Workout B consists of A1 dumbbell lunge, A2 incline fly, C1 leg press and C1 seated dumbbell shoulder press for 4 sets, 10 reps and 60 sec tests between sets. B1 crunches, B2 calf rise for 1 set, 10 reps and 60 sec rests. D1 is laying dumbbell triceps ext. for 2 sets, 10 reps and 60 sec rests between sets.
If you are doing 3 workouts per week, than on Monday do A, Weds B and Friday A. Be sure to repeat this cycle for weeks 2 through 4 and don’t forget to alternate A and B. Recover on the weekends and aerobic exercise should be done on Tuesday and Thursday in 20 to 30 minute sets.
For a 4 day workout Monday and Thursday A, Tuesday and Friday B. You will find that this routine is for folks who have more time. You will want to rest on Wednesdays and the weekends so your body has a chance to revive itself. You can also use those days for aerobics.
This routine will work for you if you work for it. Burn calories and gain muscle with this addition to your current routine.
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