A method behind the madness at RHF...
Maximize fat loss to achieve that lean, sexy,
athletic look…
These popular ego-boosting quotes have been used by coaches, athletes, and hard-core gym rats all over the world...
These popular ego-boosting quotes have been used by coaches, athletes, and hard-core gym rats all over the world...
"Go hard or go home!"
"No pain! No gain!"
While they sound cool for the
serious trainee, they can be a bit scary when misunderstood by the general
fitness enthusiast.
The reality is…it is all
relative...
Fitness varies by degree,
never by kind. I have said this before.
RHF members understand this very
well. What may be hard for one boot camper or personal training client may be really easy
for another, and vice versa. The key to success is that each person must train
his/her hardest (often self-regulated) because training intensity is
critical for stimulating muscle growth and maximizing fat loss to
achieve that lean, sexy, athletic look (a top goal for most clients at RHF).
To better understand this, we need
to address another idea...
You
can either go hard or go long, but you can't do both simultaneously.
Think about it...
There is only so much fuel
available. Compare your body to your car; the harder and faster you drive your
car the faster you are going to empty the tank. This works exactly the same way
when you exercise. You only have so much fuel (energy) available. The harder
you workout the faster you are going to run out of energy.
Unfortunately, most people trying
to release weight (body fat) and get in shape are misinformed.
They interpret "more is better" as "longer is
better" so they do endless amounts of reps and sets or do bouts
of long, slow, God-awful boring, cardio. This happens way too often for
many people. But, they are way off because studies show that the
maximum training effect will occur in 30-45 minutes or less (often less with
higher intensities)!
The truth is, the correct
approach to exercise for weight loss is...
More work in the same
period of time (or less) is better.
While two workouts can be
isocaloric, that doesn't mean they're isometabolic...
Simply put, this means that just
because two workouts burn the same number of calories (isocaloric) doesn't mean
they're going to have the same effect on your metabolism (isometabolic). This
is where intensity comes into play and training harder is more beneficial for
our goals than training longer. This is good news for those of us who are short
on time (at RHF we do 30 minute workouts). Intensity
always beats extensity.
You
can jack up your metabolism for 36-48 hours after an intense workout studies
show...
Density Training Defined...
"Density" describes the
amount of work completed in a certain period of time."Work" describes
total training volume, which equals the number of reps you perform for each
exercise multiplied by the loads/exercise variations you choose.
The
more work you complete with no change in time means the greater the density and
in turn means the greater the metabolic effect meaning more muscle gain and
more fat loss!
While the idea of density training
has been around since Arnold's day and we use different variations of it
(intervals, escalated, max rounds) each month in our RHF Burn30 Bootcamp workouts, it has been recently
brought back into the mainstream and taken to a whole new level by fitness pros
and enthusiasts.
The popularized concept of
performing maximum rounds for time (AMRAP) using repeated sets of sub-maximal
effort vs. the more traditional approach of maximum effort (weight/reps) to
failure has also caught the attention of many fitness studios!
An example...
Traditional Approach: Pick a weight: 10 reps max, Do 10 reps, 4 second rep tempo (standard), Rest 2 minutes between sets, 3 sets, Time: 8 minutes, Total Work: 10 reps @ 3 sets (100 lbs) = 3000 total lbs. lifted
Traditional Approach: Pick a weight: 10 reps max, Do 10 reps, 4 second rep tempo (standard), Rest 2 minutes between sets, 3 sets, Time: 8 minutes, Total Work: 10 reps @ 3 sets (100 lbs) = 3000 total lbs. lifted
Density Training Approach: Pick a weight: 10 reps max, Do 5 reps (submaximal), 4 second rep tempo (standard), Rest 30 seconds (may require additional methodology), 10 sets, Time: 8 minutes, Total Work: 10 reps @ 10 sets (50 lbs) = 5000 total lbs. lifted
Note: Same time involved but more work done with the density approach!
It has to work...
Density training is one of
those programs that simply has to work...
The only way you can do more work
in the same period of time (or less) is by your body adapting specifically to
the increased demands placed on it (i.e., increased muscle mass, strength
and endurance and/or decreased body fat).
So, if you want to maximize
results in the shortest period of time, density training is a great method
-especially when your goal is building a lean, sexy physique that performs at
the highest level...
Just remember, these
workouts are for the strong-minded. You have to be willing to push
yourself to new limits each day and week. If you're willing to do that you are
going to be seeing some incredible changes in your body.
Push never pace…
thanks Rocky!
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