Have you ever been in the zone? Whether its baking pies, golfing, driving or singing, we'll all been in the zone. And now we can get in the zone for weight loss and body sculpting. We just need to get into the “hot zones" with our weight loss exercise.
On Saturdays, I train a couple of guys that work in the banking industry. These guys often work 15 hours per day during the work and have young children, so they only get a chance to see me for a workout once per week.
And that means I have to make it count.
Fortunately, their A-type personalities make it easy for them to get results. . . as they are committed, focused, and ready-to-go when they hit the gym.
So how do I make the workout as effective as possible? Well, as I mentioned in one of my Advanced Training Article series, I focus on 4 training “hot zones":
Back of Legs
Take care of these areas by using multi-muscle exercises, and you'll boost metabolism in your entire body in about 15 minutes. In fact, with the right exercise selection, you can train the entire body in 2 moves.
Here's how our workouts generally unfold.
Like with anyone else, we start with a bodyweight exercise warm-up, always starting with some form of the overhead squat.
Overhead squat (holding a band or dowel rod)
Lunge (holding 1 second at the bottom)
These 4 exercises prepare the muscles of the 4 hot zones for more intense exercise. Next, we move on to traditional turbulence training strength supersets.
A1) Squat or Leg press
A2) Bench Press or dumbell chest press
Tip: Increasing the width of the squat stance allows the lifter to push the hips back more, and allows you to get more work and results for the glutes and hamstrings.
B1) DB Row or Seated row
B2) Hamstring curl
And now, from here to the end of the session, everything else is “gravy". We'll do Pullups, DB Split Squats (even though he dreads this exercise), the Ab Wheel, Chins, and Dips, just to name some of our “go-to" exercises. Even some arms at the end for fun. You always have to have a little fun - and it's a nice reward for getting through the evil Split Squats.
But again, if you don't have a lot of time but you need a total body workout, all you need to do is make sure you hit those 4 “hot zones" in your session.
Making training simpler, yet more effective.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.
Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.