You can lose weight with resistance training without spending a single minute doing cardiovascular exercise. There is no need to run on the treadmill, or spend hours on an elliptical machine. By controlling your diet, along with good exercise prescription and programming, you can achieve a significant change in your physique without spending all day in the gym. Before beginning any exercise program, consult your physician.
Use Compound Lifts
Step 1
Squat heavy and with good technique. Do not round your back. Make sure your legs at the top surface of the hip joint go below the top surface of the knee joint.
Step 2
Dead lift heavy with good technique. Do not round your back. Use a full range of motion on every rep.
Step 3
Perform heavy chin-ups and rows. Use a full range of motion. Do not bounce out of the bottom of chin-ups.
Step 4
Bench press and military press heavy with good technique. On the military press, do not round your back. Use a full range of motion on each exercise.
Step 5
Execute the most skilled movement first. If you are going to squat during a workout, do that first.
Techniques to Burn More Calories
Step 1
Perform supersets. Alternate sets of exercises for opposing muscle groups. Bench presses and rows with no rest periods in between sets are a good example.
Step 2
Perform drop sets. After you can no longer lift the weight, drop the weight 20 percent and keep going. Do this at least one more time.
Step 3
Shorten your rest periods. This will not only force you to work harder in the gym, but also will stimulate your endocrine system to work harder, which means more muscle and less fat.
Step 4
Execute barbell complexes, which are a series of lifts with lightly loaded barbells, in which you do a power clean, front squat, military press, lower the bar behind the head, squat, then push-press the bar from behind your neck. One cycle counts as one rep, and you should work up to eight sets of eight with only 30 seconds rest in between sets.
Step 5
Perform Tabata protocol exercises. This involves taking a single exercise such as front squats, performing as many repetitions as you can in 20 seconds, resting for only 10 seconds, then continuing. You should perform eight sets, and your total time should not exceed four minutes.
Tips and Warnings
- No exercise program will make up for a terrible diet, so you cannot consume nothing but corn flakes and soda and expect to drop body fat.
- Barbell complexes and the Tabata protocol are advanced conditioning techniques, and you need to ensure that you are performing the exercises correctly, not only to get the most out of them, but also to reduce your risk of injury.
Things You'll Need
- Barbell
- Plates for barbell
- Dumbbells
- Adjustable bench
- Power rack with chin-up bar
Member Comments