In this article, we will show you some of the most effective and productive techniques for weight loss. Therefore, the main focus is on increasing the workout density and intensity. Of course, you don’t have to perform all the approaches simultaneously. We recommend the usage of no more than two or three techniques at the same time, depending on your gym level.
In order to simplify the process of comprehension, we will separate the methods in three different types – Beginners, Advanced Athletes, and Competitors.
Of course, it doesn’t mean that if you are experienced gym-goer then you should not perform approaches for beginners or competitors. Please be aware that for significant weight loss results, it is essential to have proper diet and nutrition supplements. The most commonly used diet is Low Carbohydrate Diet with Carbs Cycling.
Aerobic exercises – also known as “cardio” is considered to be one of the most effective fat burning technique. It requires your heart to pump oxygenated blood in order to deliver more oxygen to your muscles. It stimulates the heart rate and the breathing frequency. The accepted pulse rate is approximately 130 beats a minute. For better results, it should be performed in the morning, approximately 40 minutes before having a breakfast. You can also perform the aerobic workout 20 minutes after the weight training. Be careful not to disregard your anaerobic condition because of your desire to improve your aerobic performance and vice versa. Both “weight workouts” and “cardio sessions” are equally important. Once again, do not forget that the main tool for having shredded body is having a proper diet. Please find below the most commonly used and considered for most effective aerobic exercises:
My personal favorite is martial arts related. Punching a bag, fighting pads with a partner and even shadow fighting is not only a very good way to burn some calories but also an excellent stress reliever.
Supersets – it is a combination of two sequentially performed exercises. You can either load antagonistic muscle groups in “single-joint” or “multiple-joint” muscular system. It essential the two exercise to be performed without any break in between. In addition, one of the most expressed positive effects of this technique is the increased blood pump to muscle group/groups. Another great benefit is that while the particular muscle is working, his antagonist relaxes in order to facilitate the workload. Respectively, this helps to ease the muscles more than if both muscles are at rest. Therefore, the active break is a better option than the passive one.
Combined Approach – this method comprises a combination of two sequentially performed exercise, on the order of Supersets. It is essential the two exercises to load the muscle at different angles, i.e. to load different parts of the muscle itself. The most commonly used variation of the technique is mainly for cutting fats. Remember that the first of two exercises should be highly intensive. It is important to perform it until you can’t do any more reps. Then, perform the second exercise with lower intensity. With this technique, you should only include exercises that uses both your limbs.
Iso-Tension – you can perform this approach in the form of competitive posing, as well as, different muscle contractions. We recommended muscle contractions usage in between the sets during a training session. Another variation of the approach is when the gym-goer perform the isometric cutback at the end of every rep. The main point is to hold and strain the muscle for 2-4 seconds. This approach allows better muscle control and improves the muscle separation. This is a very popular training approach, and most of the gym-goers are perform it without even realising it.
Triple Sets – a combination of several exercises in one set. The exercises can emphasis on one muscle group, as well as, on two muscle groups – antagonists.
Option 1: It is essential the exercises the load different parts of the muscle. When you perform 3 exercises with 10 reps each, the blood pumping effect is even more significant, than if you perform 1 exercise with 30 reps. The reason is that there is only a micro-break in between the exercises during the Triple Sets, which allows far more blood to enter the muscle because it is not loaded for few moments and doesn’t impact on the blood vessels.
Option 2: The first and the third exercises should be for the same muscle, but the second exercise should be for the antagonist. Here you need to determine, which muscle is with higher priority for you. The break between different Triple Sets is 2-3 minutes. You can also try the vice versa – gradually increasing the weight. In such case, you need to start with lighter weights, about 50% of the 1RM (one-rep-maximum).
Giant Sets – When you perform exercises for different parts of a muscle group, then the fatigue is considerably higher, and often inevitable. This results in prioritized workload and development in the particular muscle part which first met the exercise. If your aim is not related to prioritized development, but to equally load all muscle parts, then you should definitely use Giant Sets. The approach itself is similar to the so-called “whole in one” routine. The main difference is that you should apply the technique to one specific muscle group only, instead of the entire body.
“One Size Fits All”
Pre-exhaustion – This technique is highly recommended for synergistic muscle, especially when there is development dis-balance. For example, if your chest is stronger than your triceps, when you are performing the bench press, the triceps will collapse much faster than the chest. So you won’t be able to perform the exercise anymore, and most probably your chest muscles will not receive enough workload. How to solve this common issue? Before the main exercise (which is supposed to load both the agonist and antagonist), try to perform an isolated exercise for the agonist only (the stronger muscle). In this way, you will exhaust it in advance, and you will manage to equally load both the agonist and antagonist.
Important – The break between the isolated exercise and the main one, should not be more than 20-30 seconds.