OnFitness Magazine - March/April 2022 - 20

HOW TO MASTER YOUR BODY WEIGHT
as heavy resistance training protocols, two:
while interval training studies are better,
they still don't match the results from
resistance training workouts, three: when
you compare all the resistance training
workouts showing a metabolic response of
this magnitude, heavy
weights and intensity
are the common
themes.
The workouts
that don't show
an effect use
very light
weights, or very
heavy weights
for very low
repetitions.
Eight to
twelve
repetitions
using a weight close to a ten repetition
maximum for four to five sets seems to be
the sweet spot.
All the exercises that were involved
employed compound movements, fullbody
exercises. These types of exercises are
a far cry from the isolation movements
seen in so many fitness programs.
Also, the workout was done with very
heavy weights that were lifted until
failure; the final repetition was the last
one that could be done. This type of
maximum exertion is very different from
most other workout programs.
Finally, the workout was done in a
circuit fashion and allowed no more
than two minutes' rest between
exercises. If you have ever done this
type of exertion, you know that two
minutes comes all too quickly.
-
Many top-level conditioning coaches and
well-informed personal trainers have long
since adopted some or all of the
components of this workout. If you want
to experience this same metabolic ripple
effect, here is how to do it.
Choose two to four full-body
resistance exercises. Avoid single-joint
exercises such as biceps curls or triceps
extensions; go for squats, deadlifts,
barbell rows, and bench presses.
Choose a real tenrepetition
maximum and
adjust the weights so you stay in an eight
to twelve-repetition range on each set.
Make sure your last repetition is the
very last one you can do.
Take rests between one to two minutes
only.
If this style is new to you, keep in
mind you'll be extremely winded. The
heavy weights, full body movements, and
short rest periods will tax both your
muscles and your lungs.
If you've been stuck in a weight loss
plateau, ditch the running shoes and light
dumbbells and give this protocol a try.
You'll find a lot more bang for your
exercise buck when you train smarter and
harder rather than simply longer.
THE EPOC WORKOUT
It seems like everywhere you turn, fitness
experts, trainers, and gym rats are talking
about excess post-exercise oxygen
consumption: burning calories while you
sleep. Scientifically known as EPOC,
excess post-exercise oxygen consumption
is a hot topic burning through the fitness
world.
Like diet pills, liposuction, and liquid
diets, excess post-exercise oxygen
consumption-maximizing workouts are
the closest thing that real exercise has
come to giving instantaneous results in
less time. Unlike diet pills, liposuction,
and liquid diets, trainees do have to
exercise. However, they will truly see
results, guaranteed in less than a month,
or your money back!
The ability to maximize excess postexercise
oxygen consumption through
exercise is important because it facilitates
greater calorie- and fat-burning,
extended beyond the duration
of a single exercise bout.
Excess post-exercise oxygen
consumption is an important
concept because not only does
it shorten the time you
exercise, but it offers a
mode of exercise that
yields incredible
results.
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OnFitness Magazine - March/April 2022

Table of Contents for the Digital Edition of OnFitness Magazine - March/April 2022
