Insider Secret #5: Stop Exercising Aimlessly!
When it comes to exercise there are many variables and techniques you can use to carve a toned, curvy body.
- Exercise selection
- Tri sets
- Funky Equipment
- Sprint Training vs Cardio
And many many more…
And that right there is where the problem lies.
It’s like being thrown into the middle of the amazon jungle and to be told to find your own way out.
Except in this case the only animal like creature, we need to avoid are the ones in the gym 🙂
Inside the Fiit Chick VIP Members area we have several different workout systems and specific workouts you can choose from.
Lets look at a couple of key concepts on how to achieve the best possible results from your workouts.
Concept #1: No time for chitter chatter
I see this far to often, people standing around, talking about what they did in the weekend, or what they are going to be doing in the weekend, and never concentrating on their workout.
Because they don’t have a WHY?
What this leads to is - ineffective rest periods! And let me tell you why this is sabotaging workouts all around the world.
Quick Hormone Lesson!
When it comes to losing body fat GH - Growth Hormone (fountain of youth) is what we are after. Many elite body builders actually buy the after market GH and inject it, due to its amazing results.
GH however is naturally secreted in our own bodies, and we do NOT need to resort to those extreme measures, we simply just need to learn how to manipulate this hormone so we can reap the rewards it brings.
By manipulating our REST periods we can illicit more GH. (Applause for Mr GH)
So instead of resting for 2+ minutes and engaging in a dialogue about how Sarah is now dating Jeff from work.
I would suggest opting for a minimum 30-45 sec rest period. That’s right. So you do 1 set, rest for 30 seconds then move onto the next.
Not only will this speed up your entire workout. It will speed up your entire fat burning system. (Double whammy)
Concept #2: Choosing The Right Exercises!
Just because you turn up to a gym or boot camp or even your living room & put on your gym gear and new running shoes, I am sorry to say, that does not constitute a workout.
In order to maximize, your true workout potential, you need to combine all of these 5 strategies together. It’s sort of like captain planet, when he announces, “by your powers combined I am captain planet”… WOW, that’s a trip through memory lane.
When it comes to fat loss, exercise selection is very high up there on the Fat Loss Hierarchy.
In fact, exercise selection can be the make or break of your workout.
That is why you must use the two best training modalities available.
Training Modality #1: Resistance training; also known as weights or body weight training.
This method of training is superior if you are looking to BURN FAT and build LEAN SEXY, CURVY MUSCLE
When you are designing your workouts, be sure to use exercises that give you the best bang for your buck. ie: instead of doing a seated leg extension, chose one of the dozens of squat variations you have available.
The two most popular squats are the back squat and the front squat. Both are great exercises for fat loss and body development.
Follow the Method of: The More Muscles you Use, The More Fat You Lose
Training Modality #2: Use Sprint Training!
You can use a protocol like this one used in a study in the Journal of Strength and Conditioning. It consisted of 6x 35m sprints at maximum effort with a 10-second recovery between each sprint. Performed, 2x per week.
Or another protocol used in Applied Physiology, Nutrition, and Metabolism. As little as 3 HIIT sessions per week, involving 10 min of intense exercise within a time commitment of 30 min per session - including warm-up, recovery between intervals and cool down. This has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, fat loss, exercise tolerance and markers of disease risk after only a few weeks in both healthy individuals and people with cardio metabolic disorders.
Some studies have even found up to a 9x greater fat loss response by using sprint training VS continuous training.
The landmark study in interval training was from Tremblay. This study pitted 20 weeks of aerobic endurance training against 15 weeks of interval training:
Energy cost of Aerobic endurance training = 28661 calories Energy cost of interval training = 13614 calories (less than half)
The interval training group, showed a nine times greater loss in subcutaneous fat than the endurance group (long continuous exercise at a moderate pace)
WOW, did you read that correct. Calorie for calorie, the interval-training group lost nine times more fat, and overall.
Here is another reason why sprint training literally kicks arse against long cardio.
Another study from the Journal of Sports Nutrition showed that 2 minutes of sprint training had comparable results to that of 30 minutes continuous cardio.
DISCLAIMER: the 2 minutes of sprint training is done at maximum effort, not at the same effort as long slow cardio.
Ok enough of the studies, I think you get the point.
Here is a sprint training progression that you could use.
IMPORTANT: Be sure to warm up correctly when doing any form of sprint training to avoid injury.
Here is an example sprint training session you could use, I actually used this one fairly frequently.
- 45 seconds RPE = 5/10
- 15 seconds RPE = 10/10 meaning go as hard as you can
Repeat this for 7 Minutes and you are done.
This is a great way to finish off a workout.
Oh, I almost forgot. RPE stands for rate of perceived exertion. So a 5/10 means that you only feel 50% of the way there. A 10/10 means you are giving everything you have and can give no more.
As you can see we haven’t even scratched the surface here on the topic of exercising.
But before we move on I want to share two more very important strategies that 98% of people do not follow. Yet these strategies are SUPER CRUCIAL when it comes to ACHIEVING the body of your dreams!
Count your tempo: Using controlled tempo variations are a fantastic way to speed up results, break plateaus and to massively increase your strength gains. (So why would, you not want to right?)
A good starting tempo is 4010.
This mean in a squat you will lower yourself to the ground in 4 seconds, no rest at the bottom, 1 second to rise, no rest at the top, then repeat.
This means it has just taken you 5 seconds to complete a single repetition.
Be sure to count the seconds in your head.
You will be very surprised at what your normal default speed is if you do not count.
Understand what TUT means: Your desired out come will determine your set TUT (time under tension). This means how long (in seconds) your muscles will be under tension throughout a particular set.
When your goal is fat loss and lean muscle growth your TUT needs to be between 40-60 seconds.
So if you were using the 4010 tempo per rep, which equals 5 seconds per rep.
Your total amount of reps for the set will be between 8-12 reps.
(LIGHT BULB) Yes, that is why most people use the 8-12 rep range. It is based on the TUT.
And that is why it is very important to back that up with the right tempo. As mentioned earlier.
Imagine if it only took you 3 seconds total to complete one repetition and you were only doing 8 reps?
That’s a total of only 24 seconds to complete your set? You are well outside your desired TUT range of 40-60 seconds.
This is why it is so important to Avoid Working Out Aimlessly.