Weight Training
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| This is a good fat burner for regular weight trainers. Start with 30 seconds stair climber followed immediately by 1x set of a muscle group.....lets say bench press, at very light weight. Follow IMMEDIATELY by 30 seconds of stair climber. Followed immediately by 1 x set of second muscle group.....say shoulder press. Next 30 seconds stair climber.....etc Do 1 set of between 7 & 12 reps. FOR UPPER BODY ONLY. The routine should look something like this.........
30 SECONDS STAIR CLIMBER NO REST
1 X 7-12 BENCH PRESS NO REST
30 SECONDS STAIR CLIMBER NO REST
1 X 7-12 SHOULDER PRESS NO REST
30 SECONDS STAIR CLIMBER NO REST
1 X 7-12 TRICEP PRESS DOWN NO REST
30 SECONDS STAIR CLIMBER NO REST
1 X 7-12 BENT OVER ROWS NO REST
30 SECONDS STAIR CLIMBER NO REST
1 X 7-12 CURLS NO REST
30 SECONDS STAIR CLIMBER NO REST
1 X 20 CRUNCHES NO REST ...........THEN START CYCLE IMMEDIATELY AGAIN IF YOU CAN. 3 CYCLES SHOULD DO IT.
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| I read over this routine and I am not sure where you are putting your priorities here. Are you trying to work out and gain muscle, or do a fat burning cardiovascular exercise routine? If it is muscle you are looking to gain then you should NEVER engage in any type of cardiovascular exercise until you FINISH all your weight training. Why? Because you want to utilize your stored energy to get the most intense and efficient workout possible. In addition, you will deplete your energy stores during the strength training, leaving your body to depend on its fat stores for the cardiovascular energy requirements (this is what you want).
If it is fat burning you are interested in, why throw in all the moving around and resting etc. You would simply get on a exercise bike, treadmill or whatever and pound out 20-45 minutes of exercise while keeping your heart range in your particular optimum fat burning range (which isn't going to happen with this routine). With this routine you will be going from below your fat burning zone while resting to above the "aerobic zone" into the "anaerobic zone" while lifting weights. All this mixing of weight training and cardiovascular just doesn't make any sense to me. Decide what you want to do and do it right, it is just that simple.
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With this routine, your body would go through a cool off phase in between the stair climber and the lifting. You would be wiser to lift then do your stair climber or running. If you really used this program, I doubt you really lost the weight but gained muscle. I would suggest you rethink this if you really wanna lose body fat. I have a routine that I lost an average of 10 lbs. in a 2 week period.
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I agree with the first response...too much energy is spent when it could be diverted to peak performance weight training. Further, I don't know if you have visited a gym lately, but do you think you can hop from 1 thing to another so quickly with other members in the place. Do you work out when the gym is closed?
If you're planning to train and build a well shaped body, I recommend following the 4 core activities.
1. Stretch before and after training.
2. Eat well and maintain correct levels of hydration.
3. Provide for a routine which includes at least 1 day of cardio and 1 day off for rest. (e.g. 3 days weights, 1 day cardio, 2 days weights, 1 day off - legs are worked well day after cardio)
4. Use different repetitions for different results:
i. 6-8 reps for strength & building;
ii. 8-10 reps for strength and shaping; or
iii. 10-15 reps for strength and endurance.
Exercise is a process of elimination. What works well with others doesn't mean the same results are guaranteed. It is up to you to experiment and find what suits YOUR BODY. The best way to tell if an exercise is right for you is by what is actually working out. If you feel uncomfortable or it is not working the area first prescribed, forget it and use the exercises that gives you maximum performance for minimum headaches.
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