Strength training is just an afterthought. Exercise: Walk/Sprint; Method: Walk for 60 sec., sprint for 30 sec. Press the space key then arrow keys to make a selection. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. High Intensity Interval Training (HIIT) has become a conditioning staple. Two fat-shredding concepts collide in this 4-week program specifically designed to get you as lean as possible in short order. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Increase the load by 1.5 to 2% on Weeks 3 and 4. So you want to burn fat, get super lean and have a great six-pack, right? If it was everyone would do it. Ideal for beginners through to advanced trainers. This is our first Train Wright plan, designed to introduce you to our training systems - but that doesn’t mean it will be easy! Summary. Don’t do any of these workouts back to back, as that could lead to injury. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. From the beginning (especially if you’re not accustomed to doing supersets), you’ll notice an increased level of intensity in each workout as compared to straight sets, which will help boost growth hormone levels following training sessions, thus increasing muscle growth and stoking the fat-burning process. We now know more about fat loss and muscle building than ever before. Unit price Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. On the other days, rest, cross-train or run easy. This is an added benefit that could result in strength gains on top of your fat-burning ambitions. This program may be exactly what you are looking for. To avoid overtraining, you’ll be doing only 2-3 sets per trio, whereas weeks 1 and 2 often called for four supersets for a given pair of exercises. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. For bodybuilders, this is an essential factor! If, say, it’s shoulder day, do a few sets to work all three deltoid heads (middle, front and rear). Exclusive . Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. Muscle growth is a sure bet with this time-saving technique. Repeat Cycle. Increasing intensity is one thing; having no strength left halfway through your workout is another. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Four different types of supersets systematically rotated in this 4-week program will help you maximize fat loss. Tempo run. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. By Amy Lawrenson and Rebecca Gillam. 4 Day Shred Cycle Fat Loss Workout Train insane 4 days a week. “Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Walk 4-10 times per week. 4 Simple Tweaks To Burn Fat Faster ... Each week, do at least two of the following workouts, designed by Hamilton. TEF: Thermic Effect of Food is the number of calories you burn digesting food. Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by … A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. If you're advanced, shoot for 500 calories. The program comes with instructions, pictures and descriptions of the exercises to be done each day for 4 weeks. The Four-week Fat-burning Workout Plan You Can do at Home. Your information has been successfully processed! Use an incline and never hold the rails. £29.99 Look, Bottom line, BURNING fat is not an easy process. What it is: Sustaining a faster-than-usual pace without breaking into an all-out sprint. 21 Comments 240.4K Reads Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. Research into body recomposition training has evolved massively over the last few years. As a regular gym goer you’ve always struggled to find a program that suits your needs. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. And the lifting? We like to think of this program as your love handles’ worst enemy. Hence the following 4-week fat-burning program. In it, we’re combining supersets with what we … Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Which is why it’s fairly impossible to out train your diet. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. … This workout combines cardio and weight-lifting drills for serious body-sculpting results. Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout plan. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Sufficient cardio, definitely. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. 10/09/2019 jacoblund. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. Generally, you feel much more refreshed in the morning after eating a good meal. 1) Stop eating foods labeled “Low Fat” or “Low Calorie” Though it sounds like a good idea, the oh-so-popular “low-fat diet” has had some big negative consequences for the American metabolism. Add muscle, burn fat, and boost your overall health with this 4-week full-body beginner's workout routine designed specifically for women. “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Walk 3-6 hours a week to burn fat and increase your work capacity. Gradually increase the stress on your body each week. Trainer: Brandan Fokken IFBB physique pro, Bodybuilding.com and Dymatize athlete. 4 week Fat Burn Program! Thank you for signing up. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Jump rope Duration: 11 min. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. 4 week fat burn - launching this sunday, 7pm a 30 day plan of non stop workouts with myself & the dream partner @josh wright what is train wright you ask? This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. Both of which will have the flabby pounds falling off your body faster than any other exercise and workout plan. 1. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. For example, strength training would burn fewer calories than an hour of running. You cannot burn fat just by weight training if you have a poor diet. For most of us, EAT accounts for around 10–15% of calorie expenditure. Updated September 17, 2020. With 3, 40 minute circuits a week, this program can be completed with limited equipment! Fat Burn 4 week program! In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever encountered in the weight room. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. Depending on what sort of exercises you perform, the number of calories you burn can vary. / per. If you're a beginner, aim to burn 300 calories. With 5 workouts each week, that you can perform anywhere, any time, with no equipment needed, it’s … Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. Weight Training Decrease the rest periods by 5 sec. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Don’t be afraid to decrease resistance to reach the target number of reps. Muscle Endurance, Power, Strength Training. 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