If you like the idea of maximizing your results while minimizing the time spent in the gym, then there are two basic things you need to incorporate in order to change your body in as little as eight weeks. Your program has to include both High Intensity Interval Training (HIIT) and Cardio Acceleration (CA).
This not only has the ability to help you build quality lean muscle tissue and burn body fat at the same time, it will also heighten your metabolic rate, achieving an after-burn effect for up to 72 hours after each workout.
It might sound a bit strange doing short 30 second to 1 minute bursts of cardio in-between your weight training, but trust me when I say this method is second to none when it comes to changing one’s body composition and is my exclusive “go to” training style.
The results have been conclusively proven time and time again through my clients transformations. Also, studies have shown that High Intensity Interval Training/cardio acceleration delivers better blood flow and gives you a much better pump. It has also been proven to increase the rate of recovery due to the additional nutrients and oxygen being delivered to the muscle tissue.
Just so we’re clear, there is a difference between doing a High Intensity Interval Training (HIIT) program and doing a High Intensity Interval Training (HIIT) along with Cardio Acceleration (CA). The main difference is that when you are doing (HIIT) you are basically doing intervals of high intensity training followed by intervals of rest or low-intensity training.
But with this fat shedding program that I recommend, you are doing intense resistance training followed immediately by high intensity cardio which keeps the heart rate elevated through the entire workout maximizing productivity with less time spend in the gym.
In light of the extreme exhaustion that occurs while doing this intense type of workout regime, you will nevertheless be boosting your muscle strength, growth, endurance and stamina while shedding body fat at a far superior rate than using a steady state training method alone.
For the acceleration part you can choose between the many various types of cardio movements available. The ones I typically tend to lean toward with my clients are Jumping Jacks, Jump Squats, Jump Twists, Scissors Jumps and High Knees but I recommend that you change them around frequently.
I should emphasize that although adaptable, in the beginning this training style is not for the faint of heart. So you need to be prepared to put in the required intensity, and the amazing results will speak for themselves.
Your style of weight training under this regime is extremely important and should be based on periodization, which is proven to optimize gains in lean muscle tissue, strength and endurance while maximizing metabolic stimulation.
This highly effective approach varies between linear periodization and reverse linear periodization.
The 5 acute variables included with this method are:
1. exercises used
2. exercise order
3. weight used/intensity
4. sets performed
5. rep speed/tempo
The rest period between sets should be only the time needed to get you to the next exercise.
Reverse linear periodization – (medium/light phase) decrease the weight and increase the repetitions, speed and time.
Example: 12 reps – 75% 1RM, 15 reps – 65% 1RM, 20 reps – 55% 1RM followed by 45 second (CA) between each set.
Linear periodization – (heavy phase) increase the weight and decrease the repetitions schemes.
Example: 12 reps – 75% 1RM, 10 reps – 80% 1RM, 8 reps – 85% 1RM followed by 1 minute (CA) between each set.
You use both of these methods progressively throughout an 8 week cycle, training each muscle group 3 times per week for a maximum of 45 minutes per training session. And while shocking at first, your ability to handle the sudden cardio acceleration (CA) when you are lifting weights is something that your body will adapt to fairly quick.