1) total body resistance workout - a combination of Pull-ups, bench presses, squats, deadlifts, shoulder presses : but they need to be done the correct way !!
rule 1 : do it heavy, with low reps , 5 reps for 5 sets. Choose weight that you fail at 7 reps
rule 1b: if you can't lift heavy, lift 10 reps but do it fast. Choose weight to fail at 12.
Don't rest too long in between exercizes - 20secs to 1 minute ( depending on tiredness level of previous exercize). Don't have to repeat 1 type of movement, e.g
after 1 set of squats, you can proceed to do benchpress then squats.
rule 1c : know the muscle you target with a specific movement. Don't overwork them. You can't do deadlifts and squats in one day, the muscles they target overlap.
rule 1d: If you hate weightlifting and love cardio, then at least do HIIT. Here's how : jog for 10 mins (warm up), then sprint for 1 minute, then jog for 1minute, sprint for 1 minute, jog and repeat. The sprint to jog should last at least 15 minutes, by the end of the HIIT, if you aren't huffing and puffing , that means you didn't sprint. HIIT burns more cals than regular cardio.
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