Build It up then Burn it Off- For Women
Jul 07, 2011
To get results you must first build it then burn it
We have been receiving a lot of questions and comments regarding a program that can effectively help build muscle while burning fat at the same time. After listening to our fans we decided to write a plan to do just that.
How you ask?
The key to achieve this goal which most have of course, is to combine High Intensity work with both weight and with short bouts of cardio, plyometric training and or do a combination of super, tri- and giant sets.
There are a variety of ways to accomplish this goal. Some who are not big on cardio equipment can in fact do what I like to call Iron Cardio- Meaning performing sets of traditional resistance training with weights such as a bench press and then quickly super setting another exercise with 20-30 seconds rest in between. The heart rate stays spiked and the work gets done. The goal to build muscle and have the body burn fat at the same time rely's on keeping the target heart rate spiked through stressing the muscles with weight.
Does this mean keep it at the highest level possible without rest?
No, not at all, but it does mean that we want you to work your butt off for the first 10-30 seconds moving as much weight as possible with the listed sets and reps, and then rest for short durations and repeat. Combining this method along with sessions of high intense cardio such as the jump rope, running on a treadmill, jumping on a stationary bike, jumping jacks, or whatever piece of equipment or cardio or method you choose will have you also simultaneously burning fat effectively. The key though is to perform these short bouts of cardio with as much intensity as possible and then hit the weights again.
The below Program does just this. So try it out and let us know how much Progress you make.
How you ask?
The key to achieve this goal which most have of course, is to combine High Intensity work with both weight and with short bouts of cardio, plyometric training and or do a combination of super, tri- and giant sets.
There are a variety of ways to accomplish this goal. Some who are not big on cardio equipment can in fact do what I like to call Iron Cardio- Meaning performing sets of traditional resistance training with weights such as a bench press and then quickly super setting another exercise with 20-30 seconds rest in between. The heart rate stays spiked and the work gets done. The goal to build muscle and have the body burn fat at the same time rely's on keeping the target heart rate spiked through stressing the muscles with weight.
Does this mean keep it at the highest level possible without rest?
No, not at all, but it does mean that we want you to work your butt off for the first 10-30 seconds moving as much weight as possible with the listed sets and reps, and then rest for short durations and repeat. Combining this method along with sessions of high intense cardio such as the jump rope, running on a treadmill, jumping on a stationary bike, jumping jacks, or whatever piece of equipment or cardio or method you choose will have you also simultaneously burning fat effectively. The key though is to perform these short bouts of cardio with as much intensity as possible and then hit the weights again.
The below Program does just this. So try it out and let us know how much Progress you make.
