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unique "metabolic-surge" workout

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1 unique "metabolic-surge" workout on 5th November 2009, 5:53 pm

How To Do It:

Step 1 - The Set Up For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the training session. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope. If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbbell and barbell exercises while using a Step platform for your cardio training. You won't have to wait in line to use any weight or cardio machines that way. If you don't have access to convenient cardio machines, you're going to have to go low-tech! You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as (if not better than!) cardio machines and allow you to perform this training style in a busier gym setting.

Step 2 - Warm-up Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into the main training session. Don't tire yourself out...just get a light sweat going.

Step 3 - Start with 40 seconds of moderate intensity cardio. This could be setting the machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off). If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio. If you're doing stair or bench stepping, you'll need a timer or view of a clock with the "second" hand visible to keep track of your work periods.

Step 4 - Do a set of weights. Right after you finish your first "set" of cardio, go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with NO rest, going from the cardio immediately to the weights. Perform reps until you start to approach muscular failure. It is very important to note that while this is definitely still intense weight training, DO NOT push yourself to muscular failure. The idea here is load the muscles but not overtax your nervous system - believe me, even taking it fairly close to failure is going to be demanding enough when you go right back to cardio instead of taking a rest! Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.

Step 5 - Go right back to the cardio. Immediately go back to the cardio and do another 40 seconds of moderate-intensity cardio. Step 6 - Repeat this cycle for the duration of the workout. You will be going back and forth continuously between cardio and weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective! To give you an idea of what this looks like, here is a sample run-through: 40 seconds cardio1 set of chest40 seconds cardio1 set of chest40 seconds cardio1 set of chest40 seconds cardio1 set of back40 seconds cardio1 set of back etc, etc.

As you can see you, you'll do all your sets for your first bodypart (with cardio in between, of course), then move to your NEXT bodypart and do all the sets for that bodypart. Notes: - As you improve your cardio capacity, you can increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however. - This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout. I've done it with stair machines, treadmills, stair-stepping, stationary bike, elliptical machines, and skipping rope. - Keep your workouts to no more than 45 minutes at the very most when doing this type of training. It's a very demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up quite high!

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2 Re: unique "metabolic-surge" workout on 6th November 2009, 4:32 pm

so u will be trying this out and letting us know if it works right Claire!?

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3 Re: unique "metabolic-surge" workout on 6th November 2009, 4:51 pm

Well i go back to the gym next week so i can give it ago Razz

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4 Re: unique "metabolic-surge" workout on 6th November 2009, 4:53 pm

if u loose 5 kilos within the week I'll read the article!

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