Exclusive . In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. Muscle Endurance, Power, Strength Training. This is an added benefit that could result in strength gains on top of your fat-burning ambitions. on Week 2. A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by … Don’t be afraid to decrease resistance to reach the target number of reps. Strength training is just an afterthought. Prior to each workout, thoroughly warm up each body part you’re training that day. Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. If your workout isn’t too easy, it’s way too difficult. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. By Amy Lawrenson and Rebecca Gillam. Use an incline and never hold the rails. (You will, however, be resting between each superset.) If, say, it’s shoulder day, do a few sets to work all three deltoid heads (middle, front and rear). Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. Those two concepts: Full-body training and supersets. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. 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Exercise: Walk/Sprint; Method: Walk for 60 sec., sprint for 30 sec. Repeat Cycle. Regular price Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. No, we figured we’d go all the way with it, meaning every set is a superset. The program comes with instructions, pictures and descriptions of the exercises to be done each day for 4 weeks. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. Trainer: Brandan Fokken IFBB physique pro, Bodybuilding.com and Dymatize athlete. We recommend starting and following our plans in that order, but if you think you’re hard enough you can jump ahead and start with whichever plan you like. Adding a third exercise will further increase intensity and calorie burn. Four different types of supersets systematically rotated in this 4-week program will help you maximize fat loss. So you want to burn fat, get super lean and have a great six-pack, right? Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Ideal for beginners through to advanced trainers. 4 week Fat Burn Program! Sufficient cardio, definitely. Don’t do any of these workouts back to back, as that could lead to injury. Fat-Burning Booster. Price In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Hence the following 4-week fat-burning program. Thank you for signing up. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. 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