Torch Fat With HIIT 100's
For those of you who aren't familiar with HIIT, it involves periods of high-intensity workout (such as going for 90 % of your max heart rate) followed by low intensity (walking at a moderate rate) or total rest. This is in sharp contrast to the common steady-state cardio many individuals do at a moderate intensity, such as walking on a treadmill at 60-70 % of their max heart rate.
HIIT was originally developed by track coaches to train joggers, but it has crossed over to the fitness sector due to its fat-burning advantages which has beeb confirmed many times over in clinical researches (see "HIIT Findings"). A great deal of these studies found that individuals doing HIIT burned considerably even more body fat-- and in less time-- than those who did steady-state cardio programs.
The major reason HIIT works so well for dropping body fat is due to the higher calorie burn (or EPOC-- excess post-exercise oxygen usage) or(After burn) that's maintained after the exercise is over. In a nutshell, you burn even more calories and even more body fat while you're relaxing doing nothing. Increase in resting metabolic process, HIIT is efficient at improving the systems in muscle cells that promote fat burning and blunt fat storage.
Weight training itself is a form of HIIT-- you do a set with full-scale effort, rest, then do an additional set, rest, and repeat. Resting 2 to three minutes in between sets, however, is too long for a training session to be thought about as an effective type of HIIT.
For this HIIT 100s program, I've combined HIIT not just with weights but likewise with 2 extremely prominent, intense, and efficient weight-training techniques: German volume training (GVT) and Hundreds training. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. With Hundreds, you'll do 10 sets of 10 reps for one exercise per muscle group.
HIIT is incorporated through the rest periods in between those 10 sets. You'll begin with simply 60 seconds between sets at the beginning of the program and considerably drop rest periods by 10 seconds over 6 weeks until you have no rest and are doing 100 reps directly through. The two forms of training are technically various, however late in the HIIT 100s program, when you're resting only 10 or 20 seconds between sets of 10, there's little to identify them as far as the toll they take your body.
Method To The Madness
The following exercises are simple to follow, just not really easy to do. For each major muscle group, after following the HIIT 100s process on your first workout, you'll do three even more sets to failure of the same exercise using your 10-rep maximum (10RM). Of course, after doing 10 sets of 10 reps, you'll no longer have the ability to complete 10 complete reps with your 10RM weight-- probably more like 5-7 reps. On the third set, you'll do a dropset with the exact same weight you made use of for HIIT 100s (50 % of your 10RM) and do as many reps as you can.
3 sets of a 1-2 more exercises and you'll be done with that muscle group for the day. Rest between all sets following the HIIT 100s exercise is restricted to one minute to take full advantage of fat burning. You'll follow the muscle group-specific weight training with one last dosage of HIIT 100s making use of a full-body exercise such as barbell or dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches.
On HIIT 100s sets throughout Weeks 1-3, when rest durations are 30 seconds or even more, carry out the initial 3 sets of 10 as rapid and explosively as possible. On Sets 4-6, keep the motion slow and controlled, concentrating on the contraction and pressing each representative at the top for one to two seconds.
During Weeks 4-6, when rest periods are down to 20 seconds or less, your objective is to simply finish the 100 reps. Do not worry about rep speed or control; just get the reps done with the very best form feasible while your muscles are on fire.
Get Started
On HIIT 100s workouts, choose a weight that amounts to 50 % of what you could generally do for 10 reps. Don't worry about going too heavy. If you cannot finish all 10 reps before the 8th set, drop the weight by 5-10 pounds. If you cannot finish 10 reps during or after the 8th set, complete all 10 sets doing as many representatives as possible for each.
The next time you train that muscle group, decrease the starting weight by 5-10 pounds. If any of the HIIT 100s exercises are new to you, you'll need to spend time figuring out the amount of weight you can do for 10 reps. The week prior to you start the HIIT 100s program, work these exercises into your training to obtain a gauge on proper weights. When estimating your 10RM, make certain to do the HIIT exercise initially for that muscle group.
For instance, if you don't know what your 10RM is on the bench press, do bench as the first exercise in your chest exercise, aiming for a weight that enables you to complete precisely 10 reps, then follow with your normal chest workout.
Hundreds Of Benefits
Even though the weights you use will need to be light, your muscles will still get the signal to expand. HIIT 100s make a very light weight brutally tough to move.
An additional benefit of doing 100 reps with much shorter rest periods is raised muscle endurance, which will enhance your conditioning-- a big advantage if you play sports. Even if you're not an athlete, this benefit will ring loud and clear in your exercises.
When you go back to your regular regimen, where you're resting a few mins between sets, your muscle recovery will be quicker, therefore allowing you to get more representatives with the same weight on successive sets and providing a greater stimulus.
Original Article written by Jim Stoppani at http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html
Ivey McAllister
Full Spectrum, Health and Fitness
www.success4you.ws
ivey@success4you.ws
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