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Weight Loss in the "Zone" – Hot Zone Training for Weight Loss
Have you ever been to the zone? Whether it’s baking pies, playing golf, driving or singing, we’ve all been in the zone. And now we can get into the weight loss and body sculpting zone. We just need to get into the “hot zones” with our weight loss exercise.
On Saturdays I train a couple of guys who work in the banking industry. These guys often work 15 hour days during work and have young children, so they only get a chance to see me at a practice once a week.
And that means I have to make it count.
Fortunately, their A-type personalities make it easy for them to get results…as they are committed, focused and ready to go when they hit the gym.
So how do I make training as effective as possible? Well, as I mentioned in one of my Advanced Training Article series, I focus on 4 training “hot zones”:
The back of the legs
Upper back
Breast
Abdominals
Take care of these areas by using multi-muscle exercises and you will boost your metabolism throughout your body in about 15 minutes. In fact, with the right training choice, you can train the whole body in 2 movements.
Here is how our training generally develops.
As with everyone else, we start with a bodyweight exercise warm-up that always starts with some form of overhead squat.
Overhead squat (holding a band or dowel bar)
Push up
Lunge (holds 1 second at the bottom)
Reverse row
These 4 exercises prepare the muscles in the 4 hot zones for more intense training. Next we move on to traditional turbulence training strength supersets.
A1) Squat or leg press
A2) Bench press or dumbbell chest press
Tip: Increasing the width of the squat position allows the lifter to push the hips back more, allowing you to get more work and results for the glutes and hamstrings.
B1) DB row or seated row
B2) Hamstring curl
And now, from here until the end of the session, everything else is “gravy”. We do Pullups, DB Split Squats (even though he dreads this exercise), Ab Wheel, Chins and Dips, just to name a few of our “go-to” exercises. Even some arms at the end for fun. You always have to have a bit of fun – and that’s a nice reward for getting through the wicked Split Squats.
But again, if you don’t have a lot of time but you need a total body workout, all you have to do is make sure you hit the 4 “hot zones” in your session.
Make training simpler, yet more effective.
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