Strength/Resistance Training
The primary hormone response invoked by strength and resistance training is elevated levels of Human Growth Hormone. This hormone is essential for burning fat mobilization. It also signals fat burning enzymes and aids in muscle mass development. HGH levels are raised most during sleep, in direct proportion to exercise intensity during your workout, thus it is best to do your workouts in the morning.
Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. This will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates a bigger metabolic after burn than aerobic training, while also increasing fat free muscle, bone density and metabolism.
'Cardio'/Aerobic Training
There are many benefits associated with 'cardio' and aerobic training, but also many negatives. 'Cardio' training will lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation to the brain and aids in detoxification by stimulating the lymphatic system.
But long distance 'cardio' training decreases testosterone levels, challenges the immune system and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, will increase fat storing and slow down or inhibit exercise recovery.
So how do we get the benefits without the negatives? Burst train to burn fat.
What is Burst Training?
Burst training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.
You only need to do 4-6 sets of 30 to 60 second bursts 3 times a week to see major health changes!
Burst Training Options:
Jumping Jacks 30 seconds then
Rest 30 seconds
Run in place 30 seconds then
Rest 30 seconds
Jump or Jump rope 30 seconds then
Rest 30 seconds
Crunches 30 seconds then
Rest 30 seconds
Push-ups 30 seconds then
Rest 30 seconds
Sitting Squats 30 seconds then
Rest 30 seconds
Mountain Climbers 30 seconds then
Rest 30 seconds
Repeat 4-6 sets of 3 repetitions of any of the above exercises for excellent results.
E.g. 30 seconds of Jumping rope followed by 30 seconds of rest the 30 seconds of jumping rope followed by 30 seconds of rest, then 30 seconds of jumping rope followed by 2 minutes of rest equals one set.
Feel free to mix and match your bursts for fun and variety.
Workout Plan
This is an example of a weekly workout plan that includes both strength/resistance training and burst training.
Monday
Shoulders: Seated Dumbbell Press 2-sets
Dumbbell Lateral Raise 2-sets
Machine Press 2-sets
Legs: Squats w/ dumbbells 2-sets
Low Back: Extension exercise 2-sets
Abs: Crunches 2-sets
20-minutes Burst training (10, 1 minute bursts)
Tuesday
30 minute workout or walk
Wednesday
Back: Row Machine 2-sets
Lat Pulldown 2-sets
Dumbbell Rows 2-sets
Chest: Incline Machine Press 2-sets
Dumbbell Press 2-sets
20-minutes Burst training (10, 1 minute burst)
Thursday
30 minute workout or walk
Friday
Legs: Leg Press 2-sets
Leg Curls 2-sets Superset legs
Leg Extension 2-sets
Triceps: Cable Pressdown 2-sets Superset Bi's & Tri's
Kickbacks 2-sets
Biceps: Cable Curl 2-sets
Dumbbell Curl 2-sets
20-minutes Treadmill/Bike (10, 1 minute burst)
Saturday
30 minutes workout or walk
Sunday
REST
Legs
20 reps | Arms 15 reps | Chest/Back/Shoulders 12 reps
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