One of the many problems with traditional low intensity, long duration cardio is that of diminishing returns. As your body becomes more efficient, you will begin to burn fewer calories for the same workout and your results will eventually come to a grinding halt. Many people either get frustrated and quit, or they go in the wrong direction by thinking they need to make their workouts longer.
Making a long workout even longer is NOT the way to get results! Putting more work into the same amount of workout time or the same amount of work into less time is a much more effective approach. Not to mention, who has hours and hours a day to train? Lottery winners, maybe! That’s about it!
You should do this for two particular exercises – squats and deadlifts.
Both of these exercises are two of the best fat burning and muscle building exercises around. They work a lot of muscle at one time, they get your entire body moving, they have a cardio benefit when performed for higher reps, and they can boost your metabolism for some serious calorie burning AFTER the workout!
And if you do them the right way, you also get a surge in powerful, fat burning growth hormones, which melts away body fat like butter! Cool, eh!
For your next back workout, give this a try. Do ONLY the deadlift.
Do the deadlift for ONE set.
Here’s the kicker. Don’t go down to the floor on your deadlifts. Just lower the bar a few inches below your kneecaps. In fact, you could start the bar off the ground in a power rack if you want.
Now, do 40 reps – choose a light enough weight to allow this. Yes, seriously. You won’t believe what this feels like compared to your normal back workout. And if you don’t know exactly what muscles the deadlifts hit, you will after this.
You’ll feel it in your shoulders, traps, upper back, lower back, hamstrings, arms, butt (hear that, ladies?), you name it.
And if you don’t think you can get cardio benefits from weight training, you’ll change your mind.
Try doing ONLY this for your back workout for 4 to 8 weeks and see what happens.
Oh, and if you feel like you have to rest, do so at the top of a rep, don’t put the bar down.
This is really TOUGH. And it works for getting lean. It’s for you, too, ladies! Don’t shy away from intense workouts because you’re afraid of getting bulky. It’s not going to happen.