Get a beach body quick Part 2
So you want to be lean. Great! Using HIT you wil be there faster
than you thought. Oh ya you are going to pay but you're
going to love it.
First lets remember something. No matter how hard you train
if you eat crap you will be ..well crap. Forget Atkins BS
and all the rest. Eating right is easy as pie. But that is
for another article.
So here is an example of a HIT program.
First lets assume you are going to train 3 times a week.
ie. Mon, wed, Fri
Second lets divide up the body.
Chest/Legs/Abs
Back/Shoulders/Abs
Arms/Abs
Why like this? Well doing chest tires triceps so you can't
hit them as well. Back affects doing legs so do legs with
chest. Shoulders are very near the back with 1/2 of the shoulder
in the back already so add a couple of sets here and your done.
Arms are just too much fun and doing them like this is fast
and you walk out of the gym with bigger guns from day one.
Abs get done every workout but differently each time.
What do you do? Well, one of the great things about this is
when the gym is busy you can do a variety of exercises to keep
the pace up.
Here is an example of a routine I have used.
For chest I tend to do bench first all the time. I just like
bench period. It is not necessary to do it first or ever it's
just a preference of mine.
Bench
145 X 12-15 reps
185 X 10 reps
225 X failure
I do rest 30 sec between for bench.
Next Incline bench and Dips. No rest between.
3 sets X 8-10 reps for each. No rest at all.
Your chest is now pumped.
Legs:
Squats
145 X 12 reps
225 X 12 reps
315 X 4 reps
Rest 30 seconds between sets for squats.
Now that the legs are warm lets pound them.
Leg extension and hamstring curl
3 sets X 12 reps for each. No rest between
So now that you can't walk finish with a burning set
of abs.
Cruches:
Don't count just keep crunching for 1 min
Side crunch 1 min
Leg raise 1 min
No rest. repeat twice.
You're done. Total time about 30 min. heart rate is
high and you should have the envy of all the slow moving barely
sweating gym rats who are on their 3rd set.
Next up Back...
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