Too Busy To Train? JUNE 30, 2009.
I’m sure you have said it, or have heard some one say it. It has to be the number one most abused excuse!!
But doing something is better than doing nothing.And doing a little exercise that’s very effective, is a lot better than doing a lot of exercise that’s not effective.
Well what if I told you, you could burn more calories in under 30minuites, than you ever could with 4hours a treadmill.
Would you make the time? Would you take the challenge??
Don’t be fooled by this Programs simplicity and short duration, it will whip you in to shape in no time.
This is only for people that want QUICK Results! And it’s not for the faint hearted.
If you’re game read on…………
The reason this program is so effective is that, we use weight-based exercises not cardio. As cardio is only effective at burning calories while you are doing it, the second you hop off the treadmill your metabolism drops as fast as your heart rate does.
With weight training your metabolism is elevated up to 48hrs after a workout, which means your burning calories while you are resting.
The exercises used give you the biggest bang for your buck;these compound movements require a greater muscle involvement, which means greater energy expenditure. Resulting in more calories burnt.
Also keeping constant tension on the muscle &Short rest intervals leads to an increased production of lactate (lactic acid), an increase in lactate leads to massive increases in Growth Hormone, resulting in significant body fat losses.
The Program.
4 exercises in a Circuit Format, which means you do exercise A1 rest the prescribed amount of time, then move to exercise A2 and so on till you reach Exercise A4. Then that grouping is repeated for the prescribed amount of sets.
Tempo – is a timed set that is 45seconds. Place your self near a clock in the gym, and adjust your lifting speed accordingly. “This means you DON’T stop moving the bar or put the weight down for 45seconds”.Don’t try and use a wristwatch or a stopwatch it doesn’t Work.
Reps - no less than 12 no more than 15reps.If you can’t move the weight for a full repetition, you do partial repetitions till the time is up. Then drop the weight for the next set so you can do full reps.
The reps are really insignificant here The Time under tension is the most important if you get 11 or even 16 reps don’t stress. As long as you meet the 45 second requirement, just don’t do 50 reps your definitely got the weight too light and will not achieve much.
Weight – you know you have the right weight when your spleen is pushing against the back of your eye in the last 15’s of the exercise. In other words you should want to drop the weight at 30’s, but you push through the last 15’s very reluctantly.
Sets – If you get the weight right you should have to drop it for each successive set. The program calls for 3-4 sets, but if you can complete more than two the first time you attempt it, the weights were not heavy enough. I haven’t seen many people make it to the end of the 4th set.
Exercises – Always full range of motion in all exercises, Barbell Squats are full Olympic squats (deep) that means ass on the grass.
Have Fun!!
Order |
Exercise |
Tempo |
Reps |
Sets |
Rest |
A1 |
Bent Over Single Arm Dumbbell Rows |
45’s |
12-15 |
45’s |
|
A2 |
Dumbbell Deadlifts |
45’s |
12-15 |
45’s |
|
A3 |
Lying Flat Dumbbell Press Semi Supinated Grip (palms facing each other)  |
45’s |
12-15 |
45’s |
|
A4 |
Barbell Back Squats |
2mins |
20-25 |
3-4 |
45’s |