Gethin created the 4Weeks2Shred program over the course of 16 years using a combination of knowledge and mileage. A pre-workout supplement usually includes nitric oxide (NO) boosters, branched-chain amino acids (BCAAs), creatine, beta-alanine, and betaine to boost muscle strength and endurance, enhance muscle pumps, and promote muscle growth.
After you train hard, it's important to replace any lost nutrients so your muscles can start repairing and growing. KAGED MUSCLE was born out of cutting edge research and groundbreaking mileage over an extensive and intense 28-month period. Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.
If we had a dollar for every well-intentioned person who's centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. Enter HIIT 100s, M&F's most efficient program to date for whittling away stubborn body fat in a short period of time. For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest.
HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see "HIIT Findings"). The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOCa€”excess post-exercise oxygen consumption) that's maintained after the workout is over.
When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. For this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. Three sets of one or two more exercises and you'll be done with that muscle group for the day. On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible.
During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. On HIIT 100s exercises, select a weight that's equal to 50% of what you could normally do for 10 reps.
For example, if you don't know what your 10RM is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.
While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive.
Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioninga€”a big advantage if you play sports. When you go back to your regular regimen, where you're resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. Osta shred by hard rock supplements is the future of cutting agents delivering you an 8 week cutting cycle and 4 products in 1 bottle! The episode began by introducing Connie and Frank, a delightful couple whose lives have become dangerously unhealthy because of their diets. Even though Connie had gastric bypass surgery four years ago, she continued to gain weight.
Powerful, but safe and effective for both men and women, SHRED MATRIXa„? utilizes the body's multiple energy pathways and systems to promote aggressive mobilization of fat to be burned for fuel.* SHRED MATRIXa„? also addresses all the key issues that make fat loss difficult in the first place. SHRED MATRIXa„? meticulously combines several carefully selected natural stimulant agents that have been surmised to support fat loss.* These select herbs are the double-edged weapon against stored fat.


These natural, herbal agents may contribute to an improved sense of well-being and enhance mood by supporting healthy brain chemistry.* Sticking to an effective weight management program can be a challenge. This Product Was Producted In Afacility That May Also Process Ingredients Containing Milk, Egg, Shellfish, Fish, Tree Nuts, And Peanuts. Warnings: Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking. You will learn how to steadily manipulate your food, calculate your heart rate, lift to maintain muscle mass, and utilize supplements to shred. His motivational, no-bullshit personality has inspired countless individuals to reinvest in their health and get started on a path toward fitness.
Your shred timeline is very short, so there's no room for error or "cheating." If you follow his precise nutrition plan without fail, you'll see it's definitely possible for you to be ripped in 4 weeks. Even with an accurate diet and optimal training plan, supplementing can improve performance, recovery, and fat loss, and can help you feel more energized through the process.
Post-workout supplements can provide your body with the nutritional boost it needs to jump start the recovery process with ingredients such as BCAAs, creatine, and whey protein.
Kris Gethin and members from his Scientific Advisory Board traveled from country to country in search of the highest quality ingredients. We'll also send you dieting tips, training articles, and motivational content to help you get shredded.
This "I'm trying to lose weight, so I'm just doing cardio" attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary bikes, with very little to show for it. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60-70% of their max heart rate. A lot of these studies found that subjects performing HIIT burned significantly more body fata€”and in less timea€”than those who did steady-state cardio programs. In other words, you burn more calories and more body fat while you're sitting around doing nothing.
After all, weight training itself is a form of HIITa€”you do a set with all-out effort, rest, then do another set, rest, and repeat. You'll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through.
For each major muscle group, after following the HIIT 100s protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM). Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning.
Don't worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire. If any of the HIIT 100s exercises are new to you, you'll need to spend some time figuring out how much weight you can do for 10 reps.
Even though the weights you use will need to be light, your muscles will still get the signal to grow.
Both she and Frank have replaced smoking with sugar and confess that they're addicted to the sweet stuff. Through daily videos, Gethin leads the way to show how to apply intensity, isolation, load application, and precise annihilation to get totally peeled.
Intra-workout products can contain BCAAs for endurance as well as caffeine and taurine for energy.


Trialed on Kris and other test subjects in varying conditions until both the mileage and the lab results produced evidence and results unlike anything before witnessed. The results they're after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes. And if you're reading this magazine, chances are you don't desire the physique of a marathoner. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.
Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. The two forms of training are technically different, but late in the HIIT 100s program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body. Of course, after doing 10 sets of 10 reps, you'll no longer be able to complete 10 full reps with your 10RM weighta€”probably more like 5-7 reps. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. The week before you start the HIIT 100s program, work these exercises into your training to get a gauge on appropriate weights.
He makes a diet deal with this dynamic duo: Follow his "healthy crash diet" and lose 20 pounds in four weeks. If you experience chest pain, vomiting, or difficulty in swallowing or breathing after taking this product, seek immediate medical attention. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat. On the third set, you'll do a dropset with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.
If you can't complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones.
The shop by brand page displays all of our products grouped by brand to make shopping easier. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medication, including but not limited to MAO Inhibitors (MAOI), antidepressants, aspirin, nonsteroidal anti-inflammatory drugs or products containing phylephrine, ephedrine, pseudoephedrine, or other stimulants.
Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney, or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath.



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