It’s quite ironic really, as a lot of the things I have been talking about this past month have been about how to progress past that 6 or 4 week training period. You see, your body is very smart, in a sense that it is very good at adapting to any environment that you place it in. As I mentioned earlier, your body is quite smart with it’s ability to adapt to change. Now, the idea of interval training whether that be in the weights room or on the bike, is to keep your body guessing.
The base Fit Buzz workout for all of our workouts are based on strength training on the quest to getting strong, lean and sexy. If you have become a victim to any of the above, then introducing a cycling approach to your training may just be your savior. So the natural thing for you to do in your training is to take a step back after an initial 4-6 week push, start again with lighter weights after about a week before going full throttle again, steadily increasing the weight over the next 3-4 months. If you follow Fit Buzz on Facebook, Tumblr, Pinterest, email or any other platform that we use. This works for muscle building, because unlike fat loss, you can spot reduce to some degree.
The only reason that you need to take extra supplementation is to fuel your body of the nutrients it lacks from your natural everyday meals.
An example of this is your quest to refuel your body with ALL of the proteins that your body requires.
If you have had a read of the lifestyle diet ebook, you would have learned about ALL the common foods that you can consume and how they are rated from a health perspective, with A being the most highest rating and with F being the lowest. One example of this is when you consume foods such as fish on the quest to supply your body of good fats Omega 3 and Omega 6. The reason why it’s a better idea to focus on strength training opposed to cutting calories to get lean, is because when you cut calories, you run the risk of cutting lean muscle mass along the way.
While cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or "Excess Post-Exercise Oxygen Consumption." This is a fancy term for saying how long your metabolism is elevated after exercise. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone.
Generations of bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up.
As you can see a typical pre-contest routine involves more machines, dumbbells and isolation movements.
Although bodybuilders have followed this type of training for decades, this doesn't mean it's the optimal cutting program.
Although circuit training is a great strength training routine for fat loss, logistically, it is not always feasible. Using mini-circuits gives you the powerful fat loss effect of circuit training without the logistical nightmare of procuring and securing multiple exercise stations and equipment. To get around this, however, one can simply employ a "mini-circuit." This is where you alternate between an upper and lower body exercise. Old-time bodybuilders relied heavily on machines, cables and isolation movements in their pre-season programs.
Machines and isolation movements just don't stress as much muscle and don't burn as many calories or fat as a result. The above program is very tough, but if you build a bigger engine, then you'll burn more fuel. Coach Nick Tumminello is the owner of Performance University International, which provides hybrid strength training and conditioning for athletes and professional educational programmes for trainers and coaches all over the world. I don’t know why, but not enough women lift weights for losing fat, and building a tight and toned body. Or, some do lift weights, but they do things like the machine where you sit down, put the pads on the outside of the thighs, and squeeze your legs together. Women have 20-40% of the muscle nuclei that men have, which means the potential for growth is much less. When you lift 5 lb dumbbells and squat and press overhead for 20 reps, you may get your heart rate up, and start to feel a little burn.
Instead, if you do 10 sets of 10 back squats using a load you can only do 15 reps fresh with, you will burn about 300 calories.
Hormonally, the light weights are not intense enough on the skeletal muscle to promote growth, tone, and definition.
Even for very overweight and obese women, you just need to lift heavy and condition properly to lose tons of weight. Now, how would you program a particular workout, and then program a week, and then program sequential weeks?
The following exercises can be accessory to the main lift(s), but should either be in the same muscle group or an antagonist to the muscle group being trained. For example, if you are going to squat for 5 reps for 5 sets, you should use 80% of your 1 rep max.
A circuit is a series of exercises meant to be done sequentially (back to back) without rest in between the exercises. Every person is different, so your training done in a given week can change based on fitness level, goals, and lifestyle.
You ate bad all weekend, so next week you’re going to run 4 miles a day, do 3 yoga classes, do Zumba every day, and try some spin classes on Tuesday and Thursday.


If you have done this, and are wondering why you exercise so much but can’t lose the muffin top, it’s because of overtraining. Chronic cortisol (our stress hormone) causes fat cells to accumulate more fat to combat inflammation. A better way to program your workout week with weights is to split it up by muscle groups, and to keep frequency between 3-5 days a week, with at least 2 complete rest days. Now that you know how to put a daily workout together, and split up the week, we can talk about the progression of your workouts from week to week.
Some women we talk to say they change up their workouts all the time, to keep the body guessing and confused. However, it is a short-term solution, and losing 15-50+ pounds of fat is a long-term problem, not to mention you want to keep the weight off. There needs to be systematic overload on the body for continued fat loss and muscle toning.
In week 1, you are training 3 days and doing 3 exercises of 3 sets of 10 reps for each exercise.
This is how we program training for women to see continual fat loss in a systematic way every week. Weight training can be a great way to build your dream body, and can be properly programmed for you to keep seeing rapid fat loss. Look out for our final part to the Rapid Female Fat Loss Diet where we talk about macronutrient strategy.
Although any type of physical activity can have positive health benefits, the benefits of steady-state cardio training from a fat-loss (without muscle loss) perspective are often misunderstood and overstated. It’s important to note this isn’t to discount that some calories are more nutrient dense than others; we’ve all heard the term “empty calories” before, but one can still gain fat from eating “healthy” nutrient-dense foods, if they eat too many calories. Now, with the above reality in mind, instead of spending the extra time doing more cardio to burn (let’s say) 300 calories, you can simply cut 300 calories out of your diet each day and end up with the same result without having to bother with all the boredom and time consumption involved with the additional cardio. The calories consumed versus calories burned issue is only half of the healthy fat-loss puzzle because you certainly don’t want to lose muscle. In other words, the resistance-training group lost significantly more fat and didn’t lose any muscle.
The point is, you should focus on strength training and watch your diet (instead of doing lots of extra cardio). A metabolic complex is a series of strength-training exercises that are each performed for multiple reps using the same piece of equipment. Stand tall with your feet hip-width apart and a barbell across your shoulders behind your head. Note: After performing the last repetition of the reverse lunge, use your legs and arms in a coordinated fashion to lift the barbell off the back of your shoulders to the front of your body to begin the overhead push press. Stand with your feet shoulder-width apart and hold the barbell with your hands just outside shoulder-width apart.
Stand with your feet shoulder-width apart and hold a barbell with your hands roughly 12 inches outside each hip. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with your arms straight and your hands placed on the bar roughly 12 inches outside each hip. Stand tall with your feet roughly shoulder-width apart while holding a dumbbell in front of each shoulder. Note: After you finish all of your squat to Romanian deadlifts, place one dumbbell on the floor to set up to perform the next exercise, freestanding one-arm row.
Assume a split-stance position, with your right leg in front of your left leg with both knees slightly bent, and hold a dumbbell with your left hand. Use the heaviest load possible to complete the reps while moving quickly with good control through the complex.
It is recommended that you use a higher number of repetitions for the easier exercises (the ones you’re strongest at performing) within a complex and use a lower number of repetitions for the most difficult exercises (the ones you’re weakest at performing). There is no rest between exercises within a given complex (unless you need to take a quick breath).
To see even more great content from Nick Tumminello and our other expert training and nutrition writers, check out the NEW APRIL issue available NOW. That is also the reason why it’s hard to achieve noticeable results thereafter, because in order to change how your body looks, you have to lift weights.
Keep repeating the pattern, but starting the new cycling with a heavier weight than the previous one every time.
Now, you probably know that 70% of your results will be due to what you do in the 20 something hours when you DON’T workout (The workout is simply the trigger for change). Which for some Fitbuzzers may be the cause of the problem in regards to stubborn body parts.
Improvements are introduced week by week, so it only gets better for you and all fellow Fitbuzzers. During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods. Rest periods would start out at 1 minute and decrease by ten seconds from week to week until you hit 20 seconds of rest. Unless you bulked up to gigantic proportions during the off-season or are on a cycle of steroids, you would most likely overtrain from the high volume of sets and exercises on the above program.
Anyone who has tried circuit training in the gym knows how pissed off people can be when you hog up multiple machines and stations. Rather than hog up multiple machine and stations and be interrupted by interlopers, you can stay at one or two stations and use one or two pieces of equipment.


A typical exercise combination I use with my clients is a lower body exercise, such as the squat, coupled with pushups.
Compound movements (such as the power lifts) and multiple compound movements (such as the Olympic lifts), however, burn more calories. You should, however, include machine and isolation movements to bring up any lagging body parts.
In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training-circuits, combinations and complexes. Especially because research has shown aerobic activity to be the optimal mode of exercise— over resistance training— for reducing body fat in a timely fashion.1 Cardio works faster than weight training in these short-term studies comparing cardio training to weight training for fat loss, because cardio tends to burn more calories per minute during the workout than traditional resistance training methods. This is why cardio training isn’t emphasized in my book Strength Training for Fat Loss, as in most cases, you essentially eliminate the need for it (from a fat-loss perspective) when you simply eat fewer calories to create a deficit. One group was given an aerobic exercise only protocol (walking, biking or jogging four times per week), and the other group was given resistance training only, three times per week. Not to mention, when resting metabolic rate was calculated after the study, it was found that the aerobic (cardio) group was burning 210 fewer calories daily. In other words, a complex is a full-body circuit where all of the stations involve one piece of equipment, which is helpful in a crowded gym with lots of people all trying to use the same equipment.
Slightly bend your knees and then quickly reverse the motion, exploding into the bar and driving the barbell overhead using both your arms and legs in a coordinated fashion. Bend over at your hips, keeping your back straight so that your torso is parallel to the floor and keeping your knees bent 15 to 20 degrees.
Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at roughly a 15- to 20-degree angle. Hinge at your hips, keeping your back straight so that your torso becomes parallel with the floor. Doing so will demand for your body to keep on adapting which in turn will force it to use more energy and burn more fat. This basically means to perform common or specific compound movements in a way that targets a desired muscle group.
But a long the way, try and make the shift towards maintaining a base caloric intake while performing strength training workouts to stay lean. This type of training coupled with dieting would make you lose muscle rather than retain it. Plus people will jump in on a machine, thinking that you're done because you moved on to the next exercise in the circuit.
The very fact that you have to use more muscles to stabilize the weight means that you stress and develop more muscle and burn more calories and fat as a result. For example, if you were lagging in rear deltoid hypertrophy, then you would include lying rear lateral raises in your program. It provides more than 150 exercises using barbells, dumbbells, resistance bands, machines and body weight, plus realistic nutrition recommendations for staying healthy, maintaining muscle and regulating metabolism. In contrast, the resistance-training group had increased their metabolism by 63 calories per day. Reverse the movement by coming out of the lunge and bringing the same foot forward so that you are back to your starting position. Once the bar is completely overhead, slowly lower the barbell back down to complete one full repetition. Perform a row, pulling the dumbbell toward your body without rotating the shoulders or hips, making sure to pull your scapula toward your spine in a controlled manner as your arm moves into your body. In which case, you turn to a fish oil supplement for the solution, which of course, should usually be consumed with your natural food source. It does to through a series of step-by-step instructions, photographs and advice for performing and sequencing the most effective fat-loss circuits, combinations and complexes.
To better allow your hips to rotate in this exercise, allow your heel to come off the ground as you turn. Be sure to maintain a stable spinal position, keeping your back straight throughout the exercise. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. Warm-up and cool-down exercises include stretches and self-massage techniques to activate or restore muscles and body-weight-based workouts will lose fat quickly and keep it off. However, the resistance-training group lost 32 pounds, and 32 pounds were fat; zero was muscle. As you squat, be sure that you do not allow your heels to come off the ground or your knees to come together toward the midline. Whether a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe programme that produces results. Keep your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at roughly a 15- to 20-angle.
But of course, we want to get you there in the quickest time possible, which is why we create program’s for that specific purpose. Once your torso is roughly parallel to the floor, drive your hips forward toward the dumbbells, reversing the motion to stand tall again.



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