1. Perform heavy negatives (eccentric contractions), particularly in the stretched position.
Slow lowering of weight, sometimes with weight even greater than one's concentric max, is amazing for growth. Example exercises include stiff-legged deadlifts, "hithead" overhead presses to the top of one's head, and seated incline "profanity curls" (four-count negatives).
2. Respect muscle-specific and whole-body recovery time frames.
Having revealed my love of soreness-inducing heavy negatives, it's a must to respect the five-day recovery time frame for a muscle group, as well as a full week off for every eight-12 spent in hard training. Check out "Muscle Masochism" in our archives.
3. Employ undulating periodization.
Just a few years ago I was indoctrinated into a training regime that involves alternating heavy/ negative low-rep sessions with a following week of lighter medium-rep sessions. In this cyclical way, glycogen can be spared somewhat on heavy days while one's largest motor units and joints are rested (in a relative sense) on the lighter days. Research suggests that even advanced guys at a plateau can grow like weeds! Amazing.
4. Do low-moderate intensity "cardio" so as not to interfere with training load.
Although harder cardio does indeed burn fat and the tortoise vs. hare debate will rage on infinitum, I vastly prefer the low-moderate-intensity approach. I simply lift too close to the overtraining envelope to add-in hard cardiovascular exercise. Outdoor walking (it's intense enough if you're near or over 200 pounds or wearing an X-Vest) and uphill treadmill walks at a heart rate around 120 bpm drain calories and body fat without kicking up cortisol, other stress hormones, and beating-up the joints. Whether your priority is the holy grail of size plus extreme leanness or it's performance in a given sport, I think there is no better way to address fat loss.
Great video, great lower body workout!
Want to lose belly fat fast? Are you looking for interesting ways to lose belly fat? Well, look no further because we have an answer for you right here, it's called HIIT (High Intensity Interval Training) ! Before we breakdown this awesome method to lose belly fat quickly, lets look at the basics of fat loss first.In order to lose body fat that is high associated with losing belly fat, you have to increase calorie output and decrease calorie input. That is the basic science of all fat loss! One of the ways to reduce calorie input is to go on a fat loss diet, which will not be out focus topic in this article. Our focus here is to increase calorie output which through exercise in order to burn fat and increase metabolism!To burn fat through exercise, we have to do cardio. There is no way around it. We have to include a minimum of three to five sessions of cardio per week and for optimum results, we have to do five sessions per week and each session should last around thirty to fifty minutes.Well, sometimes it is very boring because the conventional way of doing cardio is very boring. Here, I am going to introduce to you an interesting way to do your cardio.Lose belly fat fast with Hiit cardioYes, you can lose belly fat fast with this method of cardio with just 20 minutes! Hiit means high intensity interval training. The name of this method it self explains the way of performing this exercise. What Hiit cardio can do to you is that it can really increase your metabolism, increase your speed dramatically and also help you burn body fat fast. The best time to do this cardio workout is in the morning before your meal. This is because you can straight away burn fat instead of needing to burn the sugar first and also if your cardio workout is done in the morning, you can have the benefit of higher metabolism throughout the day! 
How to lose belly fat fast with Hiit cardio?Here are the details of the workout. Basically, the entire workout last for twenty minutes and this workout are split into ten intervals and one interval consists of one minute sprint and one minute walk. Notice that I have used the word sprint. In this lose belly fat fast cardio workout, you really have to sprint to the point of out of breath. You really have to test yourself to the limit in each sprint minute! Then, after the one minute sprint, walk for one minute to recover. Straight after the recovery minute is over, sprint again hard!So, each interval have a one minute sprint and one minute walk. During the first interval, you do not have to sprint all out, just moderate intensity. Gradually increase your speed on the sprint. Starting on the fourth interval, your sprint will be maximum intensity. The entire cardio workout have ten intervals, therefor this Hiit workout last for twenty minutes excluding your warm up.Mix around your cardio equipment to lose belly fat fast. You do not have to use treadmill alone! You can use the stationary bike, the elliptical trainer or the stairmaster. For example if you use the stairmaster, for the sprint interval, use level thirteen and for the recovery use level five assuming that the difficulty scale is from intensity one to intensity fifteen.
You can also use Hiit cardio workout outdoors. This kind of training is also called wind sprints. For example, find a mark that is around two hundred meters away from you. A mark can be a lamppost, a tree or even a bench. Sprint as hard as you can to the mark. Once you reached it, just jog back to your starting point. Do ten to fifteen intervals. For a tip, before you start your intervals, I suggest you warm up for five minutes first and stretch your muscles to prevent injury. This is a workout for intermediate to advance exerciser. If you are a beginner, I suggest you increase your cardio fitness first. Consult your doctor before starting this program if you have any medical illnesses. Get started on your Hiit cardio workout straight away! Do not procrastinate and jumpstart your fat loss program today. Remember, for maximum results, include at least 2 sessions of weight training and get on a fat loss diet.INFORM 4 FREE
Achieve total body fitness
Whether you’re training for a marathon or aiming to maintain your present fitness level, you’ll reap the benefits of cross training—total body fitness, reduced risk of injury, and an added psychological boost.
Q. What is cross training?
A. Cross training is the answer to any exercise rut. Simply combine the trio of fitness staples—aerobics, strength training, and flexibility—to your weekly workouts and you will be cross training. Aerobics is any sport or activity that raises and sustains your heart rate. Think running, swimming, cross-country skiing, and bicycling. Strength training increases muscle endurance and power, which can be achieved through weight lifting, isometrics, push-ups, and pull-ups. Flexibility creates muscle suppleness and expands your range of motion. To gain flexibility, try yoga, dance, and simple stretching.
Q. Why should I cross train?
A. Benefits abound if you leave your mono-fitness routine behind. Relief from boredom is a major psychological benefit that will keep you motivated and committed to your fitness regimen. Variety in your exercise choices yields significant physiological benefits as well. By using different muscle groups, your muscles adapt more easily to new activities. In addition, alternating muscle groups helps you avoid overuse injuries. Good cross training leaves no muscle group behind.
Q. How do I cross train?
A. It’s easy. Make a list of all the aerobic, strength training, and flexibility activities you enjoy and alternate these activities throughout the course of each week. Aim for a minimum of 30 minutes of physical exertion three times per week. Try out new muscle groups you haven’t been in touch with for a while, and experiment with new sports or forms of movement.
Here’s what your week might look like:
· Aerobics three times a week. Try swimming, biking, hiking, inline skating, or kayaking. Take up a team sport such as soccer or basketball or sign up for a tennis lesson or another racket sport.
· Weight training two times a week. Seek guidance from a personal trainer prior to beginning a weight-lifting program.
· Yoga class two times a week or 10 to 15 minutes of daily stretching. Dance or Pilates classes efficiently combine flexibility with strength training as well.
· Don’t forget to rest. Set aside at least one day a week for minimal physical activity.
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