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Short intense workouts result in complete body recomposition.
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Intense resistance training coupled with cardio may be the difference between burning fat to become skinny fat -- with the traditional hours on the treadmill -- and initiating a fit, lean body. Focusing on exercise techniques that involve intense bursts of activity, aerobic and anaerobic, will provide the greatest fat burning potential. Cut out the treadmill abuse from your workout regime and find your body responding in a matter of weeks with a more effective workout routine.
Begin with a five- to 10-minute cardio warm-up.2.
Complete 60 seconds of any resistance exercise, which may include squats, deadlifts, walking lunges, push-ups, chin-ups, shoulder presses, bench presses and dips.3.
Complete 60 seconds of any cardio exercise, which may include jump roping, mountain climbing, sprinting and jumping jacks.
Repeat steps 1 and 2 until you have performed 30 minutes of activity, alternating between resistance and cardio activities.
Perform a deadlift by standing behind a barbell in the middle. Bend your knees as you reach to grasp the bar with a shoulder-width grip. Exhale as you push your hips forward to stand straight as your shoulders come back and your glutes contract. Inhale as you slowly release the bar back to the starting position.2.
Bench press by laying on a flat bench and grasping the barbell above you with a shoulder-width grip. Inhale as you bring the middle of the barbell down to touch your chest. Exhale as you push the barbell back up.3.
Perform a squat by standing straight with feet facing forward and shoulder-width apart. Inhale while you bend your knees and bring your hips back as if sitting. Go down into the movement as far as possible, ensuring your knees do not come past your toes. Exhale as you push your hips forward, and stand in the starting position.4.
Grasp the chin-up bar above you slightly less than shoulder-width apart with palms facing toward your body. Exhale as you pull your body upward toward the bar as your head reaches bar level. Inhale as you slowly release your body back down to the starting position.5.
Complete a shoulder press by standing straight with a dumbbell in each hand. Bring the dumbbells to your sides at shoulder level with elbows bent. Exhale as you push the dumbbells up over your head to touch. Inhale as you release the dumbbells back down to the starting position.
- Eat 1 gram of protein per pound of body weight to initiate protein synthesis, or muscle building.
- Eat starchy carbs before and after workouts to fuel your workouts and refill your glycogen stores.
- Eat a thumb-size full of healthy fats for each meal except your post-workout meal, as this will slow down protein absorption, which is not what you want right after an exercise session.
- Avoid injury by completing each exercise with proper form. Reference the Ace Fitness Exercise Library for exercise instruction and proper form.
- Work your way up to exercises three to five days per week.
- Never work out the same muscle group on consecutive days, as this will hinder muscle growth.
- Talk with your doctor prior to pursuing a new workout and nutrition regimen.