![]() The plan also gets progressively harder so your gains won’t plateau. The workouts also get your heart rate high, so you’ll burn a lot of calories both during and after your session. ![]() This will help you to develop more muscle mass and, because muscle is active tissue, it will also have a positive impact on the calories you burn at rest. Each circuit is a whole-body workout, so every major muscle group in your body is challenged. There are several key reasons why the plan works. It’s advisable to take rest days between workout days – but, unlike heavy weights workouts, they’re not so taxing that it’s essential. The only kit you need to complete the workouts is a set of dumbbells, so you can do it either in the gym or at home. Each circuit is a whole-body workout and you do the same circuits each week, but change the rep and rest variables to make them progressively harder. It’s simple: you complete four circuit workouts a week for six weeks. Try this 15-minute workout to burn fat, fast How does the plan work? You also need to make sure you eat well in conjunction with the workout plan if you want to get the most impressive results possible – plenty of protein, such as lean meat, eggs, pulses and tofu. So before you start your six-week fat-loss transformation, remind yourself why you’re doing this.Ī compelling ‘why’ will improve your mindset and make sure you know how to start this particular fitness journey and stick with it. We’ve done the first bit for you, but the second element is entirely dependent on your commitment. The less good, more realistic news is that you can only make that change if you follow an effective plan and work hard. How much of a difference it is possible to make to how you look and feel in six weeks? The good news: you can make a big change. Try the Jordan Fitness Premium Urethane Dumbbells ![]() Get kitted out for this workout plan with our pick of the best dumbbell sets However, combine it with other forms of training, including some longer, steadier sessions that build your aerobic base, and you’ll begin to make some significant changes to your body in a relatively short space of time. HIIT shouldn’t be used in isolation for a fat loss plan. Of course, just as one type of training won’t give you everything you’re looking for. Do that and you’ll usher in a host of other health benefits, such as increased life expectancy and reduced risk of heart disease. Lifting weights will improve your strength and your body composition (improving your ratio of muscle to body fat). ![]() Pure cardio activity is useful, but it shouldn’t be the only kind of training you do. There are other benefits you get from doing a HIIT workout that involves resistance training as opposed to just cardiovascular activity, such as running or cycling. The same study also found that HIIT had a positive impact on total body fat, hand grip strength, sprint endurance, jumping ability and flexibility. One study, published in the Journal of Sports Medicine and Physical Fitness, compared conventional gym training with HIIT training and found that “HIIT resulted in significantly greater reduction in both abdominal girth and visceral adiposity compared with conventional training”. Some solid scientific data backs up the idea of using HIIT for a fat loss plan. The intense, dynamic and challenging nature of the workouts mean that they are always engaging – you’ll get tired, for sure, but you won’t be bored. Similarly, if motivation is a problem, HIIT could be the answer. In fact, in a 2014 study researchers found that when they asked subjects to list their barriers to exercise, “lack of time” was the most common response. Most of the sessions we’ve included below come in at around 20 minutes.įor most people, a short HIIT workout is more attractive than spending an hour in the gym or pounding the pavements endlessly. One of the benefits that you don’t need a degree in exercise science to understand is that HIIT workouts tend to be short. High-intensity interval training, or HIIT, has become popular in recent years, Unlike some fitness fads – there’s a lot of evidence to support its effectiveness as a training system. Then follow our detailed step-by-step fat loss plan that will transform your body in six weeks. Read on for everything you need to know about building fat-loss workouts. High-intensity interval training offers a highly effective (and highly sweaty) fast track to lose belly fat. This 6-week fat-loss plan uses high-intensity resistance training to deliver impressive results…
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