Do This After Every Workout to (BURN 2X THE FAT)
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- Опубликовано: 7 сен 2024
- Do this fat burning finisher after every workout to burn twice the fat. This video will teach you how to fat even that hard to get rid of belly fat. If you're looking for real ways to lose weight fast without losing muscle try this workout. It's a high intensity interval training workout designed to help burn those love handles with fat loss in general.
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Timestamps:
Start With a Weight Training Workout: 0:33
Lipolysis: 2:10
High Intensity Interval Workout: 2:52
1st Exercise: 3:47
2nd Exercise: 4:15
3rd Exercise: 4:37
4th Exercise: 5:06
Sprinting: 5:37
Bad Diet: 6:02
What would you do if there really was a way to burn twice the fat from every workout, just by doing one thing at the end of every one of your workouts? For those of you that are looking for real ways to lose fat a little faster this video will help you do just that. Unlike magical fat burner pills, detox drinks, and the body wrap this is a fat burning hack that actually works. Which means that it involves work and effort. That's how you actually know that it works its not the same old sit on your couch and get abs nonsense. I don't want you to just take my word for it so let me explain how this method works. You want to start with one of your weight training workouts whether your working legs, chest and back, arms, or whatever muscle groups you want to work on.... this method will work because whenever you're doing a weight training workout your body prefers to use a certain type of fuel source for the majority of your weighted workouts. This fuel is known as glycogen. Glycogen comes predominantly from carb sources and is stored mostly in your liver and in your muscles. Whenever we do anaerobic type exercises our body uses mostly glycogen and carbs to fuel the workout. The great news is that weight training is one of the most anaerobic forms of exercise that you can do. Meaning as long as you make sure you go heavy with your weights you will be burning a lot of carbs and glycogen during your weight training sessions. Now my heavy all I mean is that you should be trying to lift weight that brings you to failure somewhere between six to ten reps. I don't care if that's five pounds or 100 pounds as long as you can barely squeeze out that last rep within a range of six to ten reps. If you can go over ten reps without a problem then up your weight to ensure that your getting the maximum amount of results possible. Your weight training workout should be anywhere from 45 minutes to an hour long. At the end of that workout you should have exhausted a lot of that glycogen fuel stored up in your muscles and your liver, which is exactly what you need for this fat burning method to work. You see glycogen is the predominant source of fuel that your body prefers to use. However, it's not the only source of fuel that your body can use. Once you run out of glycogen your body will begin to use fat for energy. This leads to the breakdown of fat. Your body breaks down fats into glycerol & fatty acids in a process known as lipolysis. The fatty acids can then be broken down directly to get energy, or they can be used to make glucose through a multi-step process called gluconeogenesis. By the way with this same process, amino acids can also be used to make glucose which is why I highly recommend that no matter what diet you're doing to burn fat you don't go over one gram of protein per pound of body weight, & many people shouldn't even go that high. The point is after your weight training workout your glycogen stores will be exhausted & your body will be more likely to draw from fat stores for energy making this the perfect condition to burn some extra fat. So at the end of every one of your weight training workouts I want you to do a form of high intensity interval training. This post workout workout will only take you ten to fifteen minutes maximum, but it can really help you shred some extra body fat. I have two versions of this fat burning finisher for you. One of the versions involves running & i totally get that a lot of people aren't big fans of running.The first version is done in a circuit style, which simply means that you're going to move from one exercise to the next until your done with the entire circuit. The circuit includes four different exercises that you will time for intervals. it's also very important that you time your break intervals for this workout to be super effective. Each exercise will be done for 60 seconds on before moving on to the next exercise again with no break. You get a 60 to 90 second break after completing all 4 exercises & then you repeat that circuit for two more sets for a total of 3 sets...
Cardio after weights. I just saved you all 7 minutes. You're welcome
The video at all honesty says much more especially the start, so no, if you're reading this then watch the beginning of the video too
Brian L - Thank you!!!
Thank u
Brian L hero of the day
Not all hero wears cape
I want to hear more about the 'sit on the couch, get abs' thing.
theflyingninja1 You’re probably not American lol
Meth
Ruben Ortiz youre right.
theflyingninja1 Well you wouldn’t believe what kind of stuff they advertise here on tv, and people actually buy them! There has literally been “devices” in the past advertising to give you a six pack while you rest on your couch...
It doesn't exist fatass
2:55
After weighttraining - do 10- 15 min HIiT training. This video is replaceable with this posting.
Hahaha
Thanks bro
Not really because u still have idiots that carnt understand what to do a slow jog that does fuck all or hiit
Ok so basically im monky as an athlete do sprints such as 10-20 20s which are 20 yard sprints and walk back and reset
@1Yan00 if you are experienced with jogging, then you can switch into sprinting but, the half or three quarters of the distance you were jogging and if not experienced start moderate sprinting
Every time I watch this channel I say to myself, tomorrow I’m gonna do this on the gym. But is so hard , because I’m fat and I’m 45 years old , so I’m doing the best I can . I’m afraid to hurt my self . But I’m loosing weight . Thank u 🙏
Bro
You can do it
I too am 45
I was diabetic. Taking six shots per day. Six weeks ago I weighed in at 323 pounds. I woke up one morning and said ENOUGH!
I radically changed my diet. I started walking thirty mins a day. I ate less... Much much less. I stopped the traditional three meals a day. I now eat 8-9 times per day. But again LESS.
Today I weigh in at 259. I no longer require insulin. I no longer require blood pressure medicine.
Two weeks ago I started a gym membership. Started only being able to lift 40 pounds. Then moved up to 60. Last night I was working out with 200.
Don't let our age discourage you. I feel like I'm thirty again.
Yes it hurt at first
Yes I was hungry at first
But I promise you, you will get used to it and like it.
The only person that can stop you.....
Is you
I'm rooting for you Brother
You can do this
6-1-2021
Update: this morning I weighed in at 248
Working out with 350 pounds on legs. I can actually finish my sets now.
Arms still at 200 but noticing huge physical difference and almost able to complete my sets.
Lost 2 pant sizes since my original post.
Am concerned about excess skin. Noticing a bit of floppiness but not truly worried about it. Battlescars!!!🤣
A reminder of where I failed in life and motivation not to go back.
Thighs are tight and huge! Not in a bodybuilder type way but I can start to see definition coming through. Am excited
Start with changing your diet, regular walking (3-5 miles) 1st..
2 ☕ that's it... Then squash/water. Rest of the day... Then in few weeks.
You should be able to do sit ups, push ups and stretching exercises.. Take it easy at 1st...there's healthy ⚡ drinks out there as well..it takes
Focus, commitment+dedication.
Not hard, just 1st step is!
Work out hard, but don't hurt yourself, push yourself as hard as u want but don't be a fool and injure yourselves, take helo of a spotted for complex exercises
Synopsis: Do HIIT after lifting
Not recomended, maybe moderate
This works. After 45 mints of heavy training, I did 30 minutes of stationary biking. In just 8 weeks abs started showing. It's really really effective.
Monday
Chest/Back
Warmup
Run 0.20 mile on the elliptical
Superset
4 Sets 10 Reps
* Dumbbell Press
* Back Pull In Lift
* Butterfly Cable In
* Back Pull Down
Cardio
Elliptical, stairs, treadmill
Run 1 mile total
- Mix up the workouts but it should total out to doing 1 mile
End of workout
Walk treadmill for 0.25 miles
Stretches
Lower body
* Straight leg toe touch
- Hold for 10secs
* Right foot over left foot toe touch
- Hold for 10secs
* Left foot over right foot toe touch
- Hold for 10secs
* Legs spread right and left toe touch
- Each hold for 10secs
* Walking straight leg toe touch
- 5-10yrds up and back
Upper Body
* Forward Arm rotation
- Preform for 10secs
* Backward Arm rotation
- Preform for 10secs
* Right arm over left arm
- Hold for 10secs
* Left arm over right arm
- Hold for 10secs
* Right arm overhead
- Hold for 10secs
* Left arm overhead
- Hold for 10secs
Tuesday
Arms/Triceps
Warmup
* Run 0.20 mile on elliptical
Superset
4sets 10reps
* Spider/incline Dumbbell Curl
- Biceps
* Spider/incline Dumbbell Lift
- Triceps
* Cable Elevator Curl
- (No Bending of Wrist)
* Rotational cable push down
- Stay close into body
Cardio
Elliptical, stairs, treadmill
Run 1 mile total
- Mix up the workouts but it should total out to doing 1 mile
End of workout
Walk treadmill for 0.25 miles
Stretches
Lower body
* Straight leg toe touch
- Hold for 10secs
* Right foot over left foot toe touch
- Hold for 10secs
* Left foot over right foot toe touch
- Hold for 10secs
* Legs spread right and left toe touch
- Each hold for 10secs
* Walking straight leg toe touch
- 5-10yrds up and back
Upper Body
* Forward Arm rotation
- Preform for 10secs
* Backward Arm rotation
- Preform for 10secs
* Right arm over left arm
- Hold for 10secs
* Left arm over right arm
- Hold for 10secs
* Right arm overhead
- Hold for 10secs
* Left arm overhead
- Hold for 10secs
Wednesday
Chest/Back
Warmup
Run 0.20 mile
Superset
4 Sets 10 Reps
* Log Press
* Cable Straight arm push down
* Plate squeeze
* Cable Face pull
Cardio
Elliptical, stairs, treadmill
Run 1 mile total
- Mix up the workouts but it should total out to doing 1 mile
End of workout
Walk treadmill for 0.25 miles
Stretches
Lower body
* Straight leg toe touch
- Hold for 10secs
* Right foot over left foot toe touch
- Hold for 10secs
* Left foot over right foot toe touch
- Hold for 10secs
* Legs spread right and left toe touch
- Each hold for 10secs
* Walking straight leg toe touch
- 5-10yrds up and back
Upper Body
* Forward Arm rotation
- Preform for 10secs
* Backward Arm rotation
- Preform for 10secs
* Right arm over left arm
- Hold for 10secs
* Left arm over right arm
- Hold for 10secs
* Right arm overhead
- Hold for 10secs
* Left arm overhead
- Hold for 10secs
Thursday
Shoulder/ Forearms
Warmups
Run 0.20 mile
Superset
4 Sets 10 Reps
* Dumbbell Military Press
* Front Curls
* Shoulder Out Lift
* Barbell Forearm Curl
Cardio
Elliptical, stairs, treadmill
Run 1 mile total
- Mix up the workouts but it should total out to doing 1 mile
End of workout
Walk treadmill for 0.25 miles
Stretches
Lower body
* Straight leg toe touch
- Hold for 10secs
* Right foot over left foot toe touch
- Hold for 10secs
* Left foot over right foot toe touch
- Hold for 10secs
* Legs spread right and left toe touch
- Each hold for 10secs
* Walking straight leg toe touch
- 5-10yrds up and back
Upper Body
* Forward Arm rotation
- Preform for 10secs
* Backward Arm rotation
- Preform for 10secs
* Right arm over left arm
- Hold for 10secs
* Left arm over right arm
- Hold for 10secs
* Right arm overhead
- Hold for 10secs
* Left arm overhead
- Hold for 10secs
Friday
Biceps/Triceps
Warmup
Run 0.20 miles
* Dumbbell 21 Curls
* 1 Arm Pull downs
* Running Curls
* Overhead Dumbbell Rise
Cardio
Elliptical, stairs, treadmill
Run 1 mile total
- Mix up the workouts but it should total out to doing 1 mile
End of workout
Walk treadmill for 0.25 miles
Stretches
Lower body
* Straight leg toe touch
- Hold for 10secs
* Right foot over left foot toe touch
- Hold for 10secs
* Left foot over right foot toe touch
- Hold for 10secs
* Legs spread right and left toe touch
- Each hold for 10secs
* Walking straight leg toe touch
- 5-10yrds up and back
Upper Body
* Forward Arm rotation
- Preform for 10secs
* Backward Arm rotation
- Preform for 10secs
* Right arm over left arm
- Hold for 10secs
* Left arm over right arm
- Hold for 10secs
* Right arm overhead
- Hold for 10secs
* Left arm overhead
- Hold for 10secs
This is what I go by and this worked for me. It takes me an hour and at most an hour and 10mins. My legs are already huge as it is due to my genetics so I have no need to do it...
Watch athlean-x on RUclips with these workouts bc he shows perfect examples how to perform these workouts for better results. Research is important in order to do things right.
Weight should be added on each set, but if you can’t then stick to the weight that you can perform correctly. The key is correct form and good slow lifts (3-4 sec count during a isotonic concentric and a eccentric contraction for both ).
The key for beginners is to not look at this as a big drastic change in your life. If you picture it as a big task and make the activity as if it’s a big deal then you will skip or never go back. This isn’t suppose to work within a couple hours or days. It takes dedication and time. (Beginners) don’t rush with the supersets bc you are not ready and need more recovery time to get ready for the next workout. 2 min rest in between is recommended, no more than 4 mins.
Hope this helps anyone out.
If you wish to have this workout sheet plan, then the link is below. I have it in my notes on my smartphone.
mommasaydso.weebly.com/
Cheers
no squat or deadlifts?
Like I mentioned I have no need for it. My Legs are already big and toned enough due to my past working out and my genetics. My body is an endomorph (meaning I can hold on the weight and muscle with no problem). I used to do it but I’m not an athlete anymore so I have no need to do it. Plus I don’t want to go through buying more pants again hurts my wallet overtime.
Momma SaydSo yeah pff right
Just passing on helpful advice for those who want to better their life. Positivity conquers all.
Cheers
Momma SaydSo Salamu Alaykum wa Rahmatullah, what about the cool down and stretch? I don't know if it was intentionally but you didn't write it. It is as important as the warm up is. Don't forget to always cool down after EVERY workout. At least 5 minutes!
I’ve lost 30 lbs watching most (not all) of your videos, but some of the exercises I do at the gym, I can see some people looking like “wtf” 😂😂😂 but the best part is a lot of my co workers can definitely see the weight loss.. thank you
i lost 4KG over the past 3 weeks after workouts. Im just trying to losing weight, not bodybuilding, and this help a lot.
What did u do
Mostly Diet, Jogging, Aerobics, and cardio.
The most Imporrtant thing is Diet.
I used to weight 82kg, now i'm 77
so basically breakdance and assume a sex position 100 times after workout, gotcha!
M C I did abs yesterday and you just made me belly laugh!
Assume a sex position 😂😂😂😂😂😂😂
DEAD 😂
Sex position 😂
The only burpees I do are the ones after a large pizza and a beer.
What exercise program is that, sign me up
MVP!
That’s why we’re fat though
Damn Smh. Ppl are fkn lazy as fuck these days no self discipline, no respect for themselves no motivation and drive.
The GOAT of burpees. 😂😂
Dude, you're a legend.
Extremely informative and explained clearly.
Cheers mate.
gooderish sarcasm is great
👍👑 Of course you burn double the fat, you're doing double the workout!
.
@Adnan Fawaz did u loose weight mate? its been a year since u commented here
@@mohamadhamid3360 did you lost weight mate?,it's been a week since u commented here
@@keyontemercer964 did you lose weight mate? Its been a month since u commented here
@@jayesh1891 did you lose weight mate? Its been 3 weeks since u commented here
@@BigNate100 did u lose weight mate? It's been a week since you commented here
Who wouldn’t want to just sprint, much more easier.
Probably the best fat burner thn all those fancy moves
What is
I started doing 10-15 minutes on the elliptical after lifting and i saw a difference in how lean i was very quickly
I’ve been doing this for 10 days before I knew I was supposed to. I joined the gym 10 days ago, been going daily. I do 30-45 minutes of weights, followed by an hour on the treadmill. I’m down 5 pounds in 10 days. I’m also doing Keto and IF. My goal was 10 pounds by New Years, but I think I may surpass that. I keep my calories at 1800 a day, but burn at least 5-600 calories at the gym.
No amount of working out can make up for a bad diet 👏🏻👏🏻 , this statement was much needed thanks 🌸✨
I spoke from experience in just one week of this I saw how much I lost weight, it really work 2 months later I've gotten to to my ideal weight and it strengthen your heart and lungs.
As an added bonus, you'll be picking up valuable breakdancing skills without even realizing it
i did this after my worksouts, 15min cycling as fast as i can, it realy works like he says
Dude, I just worked out finishing with HIIT you showed here. I lied down on the mat and couldn't get up for a few minutes. It was shorter than my usual cardio with elliptical but way harder to complete. It was extra difficult cuz I tortured my lower body yesterday.. Especially the sprawl through was intense!
Why’s everyone hating. You all clicked for a reason. If you knew it why’d you click. It seems like common sense but almost NO ONE does this. But when they’re told it everyone feels like a smartass and pretends to know it. Anyway. This is great. I recently started doing this after I stopped for a few weeks. I use to do this while doing intermittent fasting. And boy was that insane.
been watching your videos for about 2 weeks now. watching has helped me get better work out and I'm feeling great. I haven't worked out in about 8 years so learning all this from you is very helpful. Thank you for all the advise!
I like how your program is literally just you holding your customer's money until they're done being fat.
I just do heavy weight circuits (4-5 exercises) and 1 minute treadmill fast run at 7.5 at the end of each circuit, It works like a charm.
Thor is thankful for this video
Cardio after weights and most important a responsible diet throughout the day. done. go do it
I always did cardio first to warm up My joints and Muscles first.
If you can do all this after a work out, you havent worked out hard enough lol
don't listen all bullshit.. if u wants 10× fast results.. better cardio empty stomach..
@@razisin9773 What?
Subrashu shi
Train in a fasted state. Your body will go to its fat stores first. If you eat then train your body will burn your last meal.
@@ryanrick6443 Like in the morning or after your body has digested your last meal? Like let's say I were to workout at 4, and I ate at like 12:32. Would I burn that meal or my fat stores?
Subrashu shi
Tough to say in that situation. I do intermittent fasting (16 hour fast 8 hour eating window) most of those hours occurs when I sleep I wake up and do 30 min of cardio before work. That way I know I’m burning fat stores. After work I lift weights for about 20-30 min then cardio again for 30 min. I do this about 5 hours after my lunch cause of my work schedule. So I’d say 4-5 hours without food your body will go to its stored fats.
I started sweating just watching this
4:49 me on Valentine’s Day
NightStalker AHAHAHAHAH
Lol
😂😂😂😂
NightStalker 🤣🤣🤣
YEAH with no one under you hahaha
This is very good advice. After a lifting session, I hit the cycle machine and get my heart rate up to 160 bpm for 10 to 20 minutes.
I started intermittent fasting a week ago. And cardio is fine. But I’ve realised doing weight lifting while fasting gets me knackered way too fast.
Same I started fasting on off days and eating at maintenance on days I lift making sure I have eaten atleast 2 decent meals before lifting. It’s been working really well
Few tips: Not sure what you're IF ratio is but try to stay at 16:8 fasting period. Any longer may force you're body into a fat storage phase and lead to muscle fatigue.. Second, Coffee(black of course) does not break you're fast so drinking a cup of Joe before you're workout may work wonders for you. Third, try to find a BCAA to sip on during you're workout to help insure you're effectiveness. Lastly, drink lot's of water and get at least 8 hour's of sleep. You're body need's time to heal itself and recoop.
Adam Munir WTF does knackered mean????
@@DopeBoysofAtlanta it's means very tired
Your channel is Awesome.
ㅈ
I need exercises that don't use so many knees. My knees hurt like hell when I bend them
Most of these exercises only use two knees.
@@banehog The exact two that hurt
@@psychospin1 d'oh!
@@psychospin1 Shadow Boxing, maybe
Jumping rope
4:55 when your mom brings home pizza rolls😭😭
Lmaooooo wtfff 😹😹😹😹😹
This circuit was KILLER!! Exactly what I need to get this fat gone 👌🏾
Granted I've lost close to 70 lb doing keto, intermittent fasting and working out but I am not in shape enough just yet to do that 4 exercise circuit but I will start out with the 45 to 60 second Sprint. Thanks for the info
Byrd IsDaWord is it really a sprint if you go for up to a minute???
@@logoutnexttome908 that's a good question
I love how I understand most of this because I studied A level Biology and PE
Your so well educated then the rest of us.
You don't need A levels to understand what he's talking about . It's not that technical
A good tip for beginners is starting your circuit with 60secs on a workout and 45 to 60 secs rest in between and increase intensity as you build endurance
Thanks for the technical analysis.. for ppl like me.. knowing the purpose of doing a cardio interval training after weights.. helps me to do it. As opposed to just saying it works.. lose more weight.. extra workout.. thanks bro
So I followed what you said about doing HIIT after every workout and its helped me break through my plateau I was on. I was at 225 two days ago and today I woke up at 221. I was able to lose 4 pounds in 2 days! That's incredible but I also think that besides the work you do at the gym your diet plays a big role. So I'm already intermittent fasting and I'm also on a keto diet to boost my fat burn and I'm basically turning my body into a fat burning machine. But doing HIIT after my workouts definitely helped me out alot! Thank you!
On the other side...
Jeff Cavaliere: cardio after weights is killing your gains
Am confused too 😹
do shredded people even need to do this? on second thought, why are shredded people even going to the gym? like that one comedian said, youre done... you did it..
@@thothheartmaat2833 To maintain.
This video is about shredding not gaining.
Set an incline on the treadmill to the max of 15%, use a speed of 3.0-3.5mph, and walk without holding on for 20-30 min after lifting.
It's really low impact, burns a ton of cals, and will actually jump-start recovery. It's a better compliment to lifting than more anaerobic work, which is redundant and taxing on the CNS.
after strength training im too tired to do hiit
from 120kg to 92 on interval training and lifting in only 6 months
*Great information. Nice channel ✅🙂*
AcidGlow hi!
Hi
Burning the body's primary energy source with weight training is a profound concept. Most people don't give it much thought.
However, I would add that an effective weight training session doesn't need to last an hour. That's the beauty of this concept. Lift heavy or light. But don't stop once you start, taking no rest between sets. Do this until your session is completed from exhaustion. You'll notice it didn't last but about 10 minutes. Now you have time to do all of the cardio you can handle.
Got exhausted looking at it 😅😅
Funny thing is I've been doing the right thing without even knowing :) After i finish my weight training I join spinning classes for 45 minutes and it burnes a lot of fat. After that i take minimum 15-30 gr protein. Thanks for these useful informations
Sprinting seems much simpler.
Eggs is eggs exactly what I will be doing lol
@@ebg3624 10 minutes on the treadmill at 9.0 speed is the way to go. So get your ass some music playing and start running.
edward smith 😑😑😑😑....you start running, I sprint a mile every morning just to warm up
elizabeth brogan You can’t sprint a mile.
Mythrintia on and off idiot
Do this .. answer: high speed cardio after finishing workout...
I always love your videos because I always learn from you! You are one of the best fitness and diet advisors on RUclips. Thank you! 👍👍
Glycogen is also depleted when you wake up. So doing cardio fasted is the same as this.
Try this 1)just go for a long walk first thing in the morning. Roughly 30/45mins.
2) drink nothing but water. Pure water no juices nothing else
3) use apple cider vinegar
4) on weight lifting days keep carbs around workouts. High carb meal hour before gym and same after gym. Carb sources should be low GI carbs oats brown rice sweet potatoes etc
5) all other meals should be veggies and protein n some good fats
6) Eat small regular meals every 2/3 hours keep the metabolism active and the body won’t hold on to excess calories if it knows more calories are coming
7) have 1 or 2 cheat meals per week.
Most of all enjoy the process.
Those workouts look intense! I’ll have to slowly incorporate those in. I like to think I’m pretty good at the gym but I’m definitely not at that level yet
Me neither lol I love lifting but any form of cardio has me fucked up tbh
I almost lost 18kg in 3months thnx
You need to make a RUclips video!
GLUCONEOGENESIS sounds like a Terminator movie.
HCoRE8 better than dark fate!
@@kmitch672004 yeah!!
Then add "Evangelion" at the end. Haha.
Cardio(correction) HIIT after strength training burns muscle not belly fat. Do HIIT in non training days or some hours after your workout
Sounds good like everyone else work out plan. Just do what works for you and be consistent and y’all see results. Drink plenty of water a lot.
you killin' it dude, your workout videos are the best thing I ever stumbled across on the internet
Monday: Sit down and get abs
Tuesday: Eat Carol's again
Wednesday: Start eating healthy but realize it's the middle of the week and you remember you have to start the week perfectly. So eat Carol's again.
Thursday: Sit and get abs while eating Carol's.
Friday: Celebrate your first week with a cake and watching dank memes.
Sat-Sun: Rest days.
I do sprints 40 on 20 off.
I love sprinting I think I have become a sprinter.
my times are better
for 16 years now
This channel is truly a blessing. Thank you truly.
It's good advise for people that are close to reaching their ideal bodies, but these exercises are not for heavy individuals. You have to grow to that level on strength , stamina and flexibility. Many people on the heavy side can't jug, or jump, sustain themselves on arms. Bone and muscle need to grow stronger gradually, get yourself used to the exercise by doing a 3-4 repetitions, then you increase reps in a different day.
I've been working out for 12 years and on all the s*** on RUclips gravity training is the most legit
I posted this in reply to a question, but for those question this, it works and it is simple why. When you are done lifting, the idea is you should have bad form by your last set end reps. Meaning it should be difficult to lift properly (if, for say, you add another set) after your weight lifting session is over. If not, you are not using enough weight. Plus, Cardio burns more fat per minute than lifting weights does.
But lifting has more of a calorie burning lasting effect than cardio. Combine the two and you literally can double your fat burning ability every single workout. If you can do another set, with heavier weights or perfect form, you are doing your main sets wrong and lifting too light.
I feel more stomach after doing HIIT... Instead when I do steady cardio I feel better and slim stomach
I subscribed because you are not another fitness Tuber who copies Athlean X for a living but you try to be genuine and original with your videos.
Put on some loud fast music and dance your heart out!
I do quick 3 mile run, then weights, then air assault bike, then burpees. In and out in less than an hour. Squats, rows, deadlift, overhead press. That's in addition to max pullups and pushups when getting out of bed in morning. Super simple no brainer.
I'd like to hear your take on intermittent fasting and kinogetic dieting
Fads
I'm just doing knee pushups and the basics before I do this stuff👍👍👍💪 May God be with you through out your body transformation👍👍👌✌👊😍😇
u know how dumb ill look in a la fitness when the gym is pack or there's no space
I like most of his videos and would like to think I might do a program of his, but let's get real for a minute!
In my best physical shape of my life at a military college, I would have been challenged to do this workout, some of that chalkenge is just the ridiculous coordination required, but this is supposed to be just a finishing workout / post workout?!
This is a serious HIIT routine! No disclaimers at the beginning like this is strictly for fit people under 40 only!
I feel like I'm doing a reasonable amount of exercise at age 70 by jog-walking 1.5 miles three times per week plus two Tabata timer weightlifting sessions per week containing two sets of 6-7 exercises.
I can do 33 push-ups and 34 sit-ups in one minute with proper form for military testing, am still increasing those numbers gradually, and am currently only.25 seconds too slow to pass the Air Force Physical Fitness Test for just the 1.5 Mile Run portion of the test standards for officers age 60+.
I already pass push-ups, sit-ups and waist measurement.
On push-up training day, I do seven sets over 30 minutes as follows: 15-15-20-15-15-15-10 (105 total). I know 20-somethings who can't do what I do, and yet I can't do the routine he demonstrated.
Just getting up and down from the floor is a challenge sometimes, haha.
This guy is great, best work out & diet advice out there
Dude is a great break dancer
Why not lift during the fasted period of intermittent fasting when the glycogen surplus is used or at their lows?I’ve seen more improvement in fat loss for myself doing it this way. My progression with heavier weight is also noticeable. Best fat burning method IMHO. To each their own I guess. Male 65. 278 now 253 54 days of 20:4 IF.
After i lift i ride the bike for 60mins on level 19 and burn 900 calories and do 17 miles. I lose 60lbs in 100days on 23:1/23.5:.5 depending on how much i eat. Someitmes i fast 48hours.
It's called Hiit training which you also can do while fasting.... more than one way to skin a cat or lose fat
I am doing the same thing, and it worked for me for the longest time until recently , i went from 310 to 270, back to 280 right now using IF. with a 20:4. But i have plateued. I took some time off it in January to see if it would reset my sensitivity and it did, but i am not progressing as fast as before. My strength is also starting to come to a crawl, with squats being the only major lift still improving. :/
+Kevin Palencia Either you're over eating or not working out hard enough. Have you tried OMAD (One Meal A Day)? I did 16:8 and hit a plateau for 6 months at 283lbs then started doing OMAD and lose big. I workout days a week. I try to eat as much fat as possible also.
I saw a video by Jeff Nippard that suggests that doing cardio while fasted is actually the same as doing it while not fasted, and that is because your body might burn more fat during the fasted period but by doing so it will burn less fat throughout the day. Check the video if interested ruclips.net/video/IEbWdoceH-A/видео.html
This will work, but ... I usually do weights and HIIT on alternative days ... I use HIIT to burn extra glucose and push a bit deeper into ketosis on my fast days ... after weights it is necessary to eat properly so the HIIT after weights will burn some fat but then you need to feed the body to build muscle and that should include at least a little carbs. So this shortens the time in ketosis. I recommend to do your weights in the morning ... (if early morning have eggs for breakfast) ... steak or fish, saturated fat (Omega3!) and a little carbs for lunch ... protein and fat for dinner (no carbs) ... next day morning 30 minutes HIIT sprints ... as long as you want to loose weight or build muscle make it a fast day ... being in ketosis not only burns fat but raises autophagy for cell repair, stem cell production, muscle cell production and a whole list of hormones you need. 3rd day start the cycle again. I am 65 and supposedly too old to build muscle ... glad my body does not know that!
Very informative video however, the background music/noise is really irritating and distracting. Please do something about it. Thank you.
thanks for giving whole content of the video in the description. it helped me a lot to go through the content instead of seeing the full video
or... just spend 10 minutes on treadmill after regular workout, really this guy makes rocket science out of everything
Am doing such exercises for 5 years really the results is a magical
Thanks for the great videos. I've been watching for a while. Finally hit the subscribe button. Keep it up!
I do extreme workout, includes:
-60 minuts mixed cardio
-30 minutes body building
When my body start burning my muscles and how to avoid that
wtf does this even say
3:00 answers hiit
So, in summary, to burn twice as much fat... do twice as much exercise?
Genius!
4:49 when she say just a little bit in.
Or just the tip!
1.5M views only 653k subscribers? Cmon this guy genius.. i personally pratice what he said and most of them works!
Cut 11 kgs over 5 mos and still cutting...
Dudes line on his beard making me wanna ask how he got those scars
I have never seen longer intros in my entire fucking life .. damn does this dude like to talk !!!
My liver releases coors light.
I started taking the stairs 30 floors up to my unit from the gym after my workouts rather than the elevator, it only took a week for me to notice a huge difference in body fat, as well as helped add tone to my calf and leg muscles and butt.
Id pay this man to help me loose weight
B illal lose
B illal well I mean it's free
+B illal
*Lose* weight.
You can pay me if you want...^^
You're gonna have to explain that sprinting for 60 seconds part!
I feel as someone who just started going to the gym for the first time in years, and who is about 250 pounds with a high body fat percentage, that this is above my level.
Am I correct?
Your prolly right bro but there are easier variations of these exercises.
With the weights form is absolutely the most important. Focus on the mind muscle connection. With the cardio you should be in an anaerobic state which roughly means you can not hold a conversation with someone next to you. Doesn't matter what exercise you do to get to that state. Anything that hurts stay away from no matter what, find exercises that don't hurt.
Hope this helps.
I will try the sprint hiit after training from now on. Wish me luck and willpower💪
These are some "dope assed" HIT moves!!! Yo!!! I can't wait to do these shitz!!! Good 💰!!!!
no idea why people dont like running. i love it.
Funny how I do most these things without every seeing these type of things
One possible correction here.
My understanding is that proteins CAN be converted to glucose, but they only do so on an as-needed basis when the brain tells the body that it has run out of glucose from carbs. It apparently doesn't just convert protein to glucose just for the heck of it, then store it as fat if it's not burned up.