In a follow up to last weeks’ MASS gaining strategies, it’s only natural to address the other side of the equation – FAT LOSS! Buckle up ’cause here we go!
It’s unlikely you can get into a discussion on how to get SHREDDED without someone mentioning cardio. I appreciate that; however, my immediate comment on the topic of cardio is Define It! What do you mean by cardio and how are you performing it?
You see, when most consider cardio they conjure up images of gym-goers slaving away on a treadmill or elliptical machine at a slow steady pace for hours and hours a week, sometimes even daily! You see them at the gym putting sweat and effort in the pursuit of the elusive six-pack. In fact you often see them week in week out, month in month out and longer, all looking eerily much like the zombies of the Resident Evil video game franchise! Well I call SHENANIGANS on that! While it certainly is possible to get leaner with long duration, low intensity endurance style workouts on a treadmill or such apparatus, a faster more efficient alternative does exist.
H.I.I.T. or High Intensity Interval Training (not to be confused with H.I.T. popularized by the late Mentzer brothers) is a style of conditioning that when used correctly yields tremendous athletic conditioning with real-world, fat-loss results. Essentially H.I.I.T. is defined as a period of brief but very intense activity followed by a period of lower intensity.
Before I explain how to perform H.I.I.T. style training, let’s take a look at a few physiological rationales for its benefit and effectiveness over steady-state-endurance (SSE) or traditional cardio:
- SSE training by definition is bound to become less effective the more of it you perform.
- As your body adapts to the demands of SSE the more you do the more you HAVE to do to get the same results! That 30-minute jog on the treadmill you’ve been performing is only burning a fraction of the calories it was when you first did it months ago!
- Intervals make it less likely for your body to adapt to the training stimulus, and should therefore, be more effective for longer periods of time.
- H.I.I.T more readily mimics real-life conditions (i.e. fight or flight response and just about any sport you could play).
- SSE-style workouts generally do NOT translate into effective conditioning for almost any athletic endeavors other than endurance events (i.e. marathon running). In other words, jogging only makes you good at… jogging – UH, DUH!
- H.I.I.T seems to be significantly more effective at burning fatty deposits around areas sensitive to high cortisol fat accumulation (i.e. belly/love handles for men and thighs/butt for women)
- H.I.I.T has demonstrated a significantly greater duration boost in metabolic rate upon ending of activity over SSE
- Simply compare the physiques of marathon runners to the physiques of sprinters, who do very little if any distance work, and decide which body you’d rather have!
In my coaching practice with my athletes (physique or otherwise) I almost never prescribe SSE work for fat loss, conditioning or game prep. Gone are the days when simply going for a long run is enough conditioning for anyone. Heck, even Rocky has changed his ways! Just look at how Rocky’s training protocol differed from the first movie (Rocky) to the latest (Balboa). Our intrepid boxer traded in his long, lonely jogs and beef-tenderizing antics for explosive Olympic lift circuits and kettlebell swings.
H.I.I.T – Tabata Circuit Protocol
One of my favorite (cause it’s the most simple) H.I.I.T. tools for fat loss is the 4-minute Tabata Circuit Protocol (named after the Japanese researcher who developed it). A Tabata circuit is 20 seconds of all-out intense activity followed by 10 seconds of rest, repeated for 8 cycles. This equates to only 4 minutes of activity, 70 seconds of which you’re resting. Too easy you say? Just try it! If you do it with the proper intensity this little workout will kick your ass!
To put together a circuit, choose one to eight of the following movements and simply plug them in to the protocol. Try to get in at least two different movements per circuit ideally of contrasting body parts (e.g., chest/back, biceps/triceps, quads/hamstrings) to help manage muscular fatigue and reduce risk. Keep the loads low, say about your 12 – 15 rep max; however, if you’re new to this, you might try it unloaded first.
- Front Squats
- Kettlebell swings
- Power Cleans
- Snatch
- Deadlifts
- Jump Squats
- Push ups
- Chin ups
- Reverse Rows
- Bent Over Rows
- Mountain Climber
- Push Press
- Ab Wheel Roll-Outs
- Bench Presses
- Burpees
Don’t limit yourself to the above movements, they’re merely suggestions to get you started. If you do chose your own movements, try to make certain you pick a sufficiently taxing compound, multi-joint movement. In other words – don’t be a jackass and use wrist curls! If you complete one circuit and feel you can do more, then saddle up cowboy and give ‘er! The current record from one of my athletes, a figure competitor, is 7 circuits back to back with 1 minute full rest in between each circuit.
H.I.I.T. style of training will get your metabolism into high gear. However, if you’re truly serious about getting lean, you might want to try a good thermogenic product. I’m a big fan of NxLabs® Methyl Ripped® Hardcore, it gets you primed for a workout and helps get rid of those stubborn fat deposits. Follow the instructions on the bottle and you should be fine.
Good luck, and as always use your head and train smart.
