Burn Body Fats Without Cardio 1) Use Basic, Multijoint / Compound Exercises Use squats, deadlifts, bench presses and bent-over rows to involve as much muscle mass as possible. Some non-traditional exercises used by strongman competitors, like the tire flip and farmers walk, are other great options. 2) Train Circuit Style Alternate upper and lower body exercises to spread the fatigue to your entire body. Minimize rest between sets to keep your heart rate up and to force your body to switch from using the anaerobic energy system, which normally supplies energy for lifting, to the aerobic system. 3) Circuits Need To Last 2-5 Minutes It takes two minutes for the aerobic system to kick in, so sets need to last at least that long. Use 6-8 exercises for 10 reps each with a controlled, even tempo. Each set should last about 45 seconds. At the end of the circuit, take a 2-3 minute rest; this will make the workout similar to interval training on the treadmill or bike. You will need 20-30 minutes of work time to see cardiovascular benefits, which translates into 6-10 circuits, three times per week. 4) Reduce Weight Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And dont go to failure on each set, as this causes too much fatigue and likely wont allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. Youll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve. 5) Get Your Priorities Straight If developing strength and size are your chief objectives (as opposed to burning fat), this style of training is probably not the best option for you. Straight sets are far more effective for those goals. Cardio By Design 1) Full-body circuit 2) 6-10 circuit 3) 6-8 exercises per circuit 4) 10 repetition per exercise 5) 3 times per week 6) Multijoint/ compound exercises
Posted on: Thu, 09 Oct 2014 08:19:56 +0000
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