Getting Back into Shape - Effective fat loss workouts

by 48122194
It's finally the new year - and we all know what that means. It's time to turn up the heat (metabolically speaking). I don't like to perpetuate stereotypes, but the new year is usually associated with fat loss and getting back into shape. So let's start with that... One of the most effective ways to structure a workout for fat loss is by combining movements. There are countless ways to do this, but we're going to focus on complexes. These multi-step movements will ramp up your heart rate and burn big-time calories. Basically, a complex strings exercises together that use the same implement - a barbell, for example. Sort of like a circuit, but using one implement means you can move from exercise to exercise without setting down the weight. Workout Days: Consider this a supplement to your current routine. Start with two complex workouts per week, and ramp it up if necessary. Do them in place of your cardio workouts or on top of them, depending on how much additional work you're looking for. Sets & Reps: Six to eight reps is the number to shoot for. As for sets, three to six - again, depending on how much work you're looking for. It may not seem like much at first, but each set will get increasingly difficult and you'll be gasping for breath by the end. Barbell Complex 1 A1) Deadlift: http://m.youtube.com/watch?v=ky5hs7uprTU Push your feet into the floor, squeeze your glutes. Avoid excessive rounding of your back by pulling your shoulder blades together and pushing your chest out. The more knee bend you can get, the better. A2) Bent Row: http://m.youtube.com/watch?v=3S7tYR0axTs Use an overhand grip for these, as the video shows. Keep your shoulder blades pulled back and down throughout the movement. As with the Deadlift, be careful of any lower back rounding. A3) Front squat: http://m.youtube.com/watch?v=tlfahNdNPPI Use whichever grip is comfortable - I like the clean grip, as shown in the video, but there are other options. All of the same squat rules apply - eyes forward, chest out, butt back. Your knees will likely drift over your toes (a big no-no in the back squat), but don't worry too much about it. A4) Push press: http://m.youtube.com/watch?v=Vd-zcTLcm9g Start with a quick bend of your knees - this is where your power comes from. It should feel just like a reflex. Drive your arms straight up and lock your elbows at the top. As you lower the bar, give your knees another quick bend to help with the jolt. Barbell Complex 2 B1) RDL: http://m.youtube.com/watch?v=wtki_xXFFhw This slight variation of the Deadlift puts major emphasis on the hip hinge. Unlike the Deadlift, your knees will stay only slightly bent throughout the movement. Focus on keeping your back straight and hinging your hips by pushing your butt out and back. B2) Curl: http://m.youtube.com/watch?v=LY1V6UbRHFM Use whichever grip you find most comfortable - narrow or wide. Keep your elbows pressed tightly to your side and don't let them move behind your torso. You know the rest. B3) Hang clean: http://m.youtube.com/watch?v=uEHTpR4GJtI Pay careful attention to the video - cleans aren't easy to describe in words. Similar to the push press, use a slight knee bend to initiate movement. Explode up and out with your hips to drive the weight upwards. B4) Lunge: http://m.youtube.com/watch?v=0_9sJd9P8M0 Your best bet is to use a clean grip, but if you can push the bar over your head and onto your back (as shown in the video), go for it. Descend until your knee is within an inch or two of the floor, but avoid dropping down onto the floor completely (it won't feel good). Kettlebell Complex C1) Swing: http://m.youtube.com/watch?v=OopKTfLiz48 Similar to the RDL, you'll be focusing on the hip hinge. Straight back, slight knee bend, butt out and back. When the Kettlebell is in the lower position, be extremely careful not to round your lower back. As you swing it upwards, explode forward with your hips and aim for face level. C2) One arm clean: http://m.youtube.com/watch?v=SeVQ8_HmvxI The Kettlebell clean is best learned by demonstration, so pay careful attention to the video. The twisting motion you see in the video is the most important part of the movement. As with any other explosive motion, use a slight knee bend - almost like a reflex - to increase momentum. As the Kettlebell comes upwards, keep it close to your body - pretend you're zipping up a jacket. C3) Curl: http://m.youtube.com/watch?v=NGIci1TSdP4 Consider the Kettlebell curl a slightly more awkward dumbbell curl. The same principles apply. In the video, there are three options - two hand, swing, and bottoms up. Start with the first and move down the line if you're okay with it. As with any other curl, stay nice and straight and keep your elbows close to your body. C4) Squat jump: http://m.youtube.com/watch?v=VNMhtmvSsqY The most comfortable way to hold the Kettlebell for jumps is at the chest (for most). Clutch it tightly to your chest, squat down, and explode up off your toes. As you come back down, land as lightly as possible on your toes. Pay attention to the floor surface - you want something with a little give, like rubber. TRX Complex D1) Rear Delt: https://www.youtube.com/watch?v=BzzheWS_6ZM Start in the normal row position. Your elbows can bend slightly, but not too much - you don't want your arms doing more work than your shoulders and upper back. Spread your arms out and pull yourself forward. D2) Single Leg Squat Jump (one side): http://m.youtube.com/watch?v=Q49NjZlqY8U You should be familar with the squat jump at this point - this variation is the exact same movement, but on only one leg. Most people will have some balance issues here, but don't worry. Knock out a few sets and you'll get used to the position. The video shows technique for just the squat, but all you have to do is add a jump. D3) Hug (one side): https://www.youtube.com/watch?qQx6om4T2CM Pretend you're giving yourself a massive, crushing hug. Through the movement,try to push your elbows out, maintaining a nice space between them and your body. Make sure you feel both your forearms and your biceps working. D4) Single Leg Squat Jump (other side) D5) Hug (other side) D6) Swimmer's Pull: https://www.youtube.com/watch?v=mgwZsEzS6pl Your number one concern here is keeping your lower back nice and stable - try to avoid excessive extension. A slight bend in the elbows if perfectly fine, but you can use straight arms to increase difficulty. What You Need To Know: You've probably done some of these exercises before, and that's good. But don't let your pride or familiarity get the best of you - choose your weight based off the easiest exercise and use moderation. Lots of moderation. A good strategy to use with complexes is the basic pyramid scheme - start with a light weight and ramp it up in small increments with each set. It may take a few sessions to find the sweet spot. Oh, and one more thing - just in case it wasn't clear, there's no breaks during complexes. Perform each movement back to back, just like a circuit, and don't set the weight down until you're done. As for rest between circuits, start with 1 to 2 minutes and work your way down.

 

 

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Envisager la mise à niveau à un régime spécial<\/a>.", "auth_error_html": "Il y avait un problème authentifier votre compte Google Maps . Créer et activer l'API JavaScript<\/a> et l'API de géocodage<\/a> les autorisations de application." } }, "blogs": { "article": { "view_all": "Voir toutes", "all_topics": "Tous les sujets", "by_author": "par [[ author ]]", "posted_in": "Publié dans", "read_more": "Plus", "back_to_blog": "Retour à [[ title ]]" }, "comments": { "title": "Laissez un commentaire", "name": "Nom", "email": "Courriel", "message": "Message", "post": "Publier le commentaire", "moderated": "Veuillez noter que les commentaires doivent être approvés avant d'être affichés", "success_moderated": "Votre commentaire a été soumis avec succès. Nous le publierons sous peu, suite à notre processus de modération.", "success": "Votre commentaire a été publié avec succès!", "comments_with_count": { "one": "[[ count ]] commentaire", "other": "[[ count ]] commentaires" } } }, "cart": { "general": { "title": "Panier", "note": "Ajouter une note à votre commande", "remove": "Retirer", "subtotal": "Sous-total", "savings": "Vous économisez", "shipping_at_checkout": "Frais de port et remises calculés à la caisse", "update": "Mettre à jour", "checkout": "Procéder au paiement", "empty": "Votre panier est vide.", "cookies_required": "Activer les cookies pour utiliser le panier", "cancel": "Annuler", "edit": "Éditer", "continue_shopping": "Continuer vos achats", "view_and_edit_cart": "Afficher et modifier le panier", "processing": "En traitement...", "items_count_label" : "[[ count ]] article(s) dans votre panier", "ok" : "D'accord", "empty_page_title": "Le panier d'achat est vide", "empty_continue_html": "Cliquer ici pour poursuivre vos achats.", "clear": "Vider le panier", "recently_added_item": "Article (s) récemment ajouté (s)", "remove_item": "Enlever cet article", "here": "ici" }, "label": { "product": "Produit", "price": "Prix", "quantity": "Quantité", "total": "Total", "total_item": "Total de l'élément", "sub_total_top": "Sous-total du panier" } }, "collections": { "general": { "view_all": "Voir toutes", "clear_all": "Tout Supprimer", "no_matches": "Aucun produit ne correspond à votre recherche.", "items_with_count": { "one": "[[ count ]] item", "other": "[[ count ]] items" }, "load_more": "Charger plus", "sidebar_btn": "Filtrer par" }, "sorting": { "title": "Trier par", "manual": "En vedette", "best_selling": "Meilleurs vendeurs", "title_ascending": "A-Z", "title_descending": "Z-A", "price_ascending": "Prix: faible à élevé", "price_descending": "Prix: élevé à faible", "created_descending": "Date: récent à ancien", "created_ascending": "Date: ancien à récent" }, "filters": { "title_tags": "Filtrer", "all_tags": "Tous les produits", "categories": "Les catégories", "title": "Filtre", "color": "Couleur", "size": "Taille", "brand": "Marque", "price": "Prix", "green": "Vert", "blue": "Bleu", "red": "Rouge", "pink": "Rose", "black": "Noir", "purple": "Violet", "white": "Blanc", "orange": "Orange" }, "product_item": { "quick_shop": "Aperçu rapide", "compare": "Comparer", "wishlist": "Ajouter à la liste de souhaits" } }, "contact": { "form": { "name": "Nom", "email": "Courriel", "phone": "Téléphone", "message": "Message", "submit": "Envoyer", "post_success": "Merci de nous avoir avoir contacté. Nous vous reviendrons le plus rapidement possible.", "address": "Adresse", "telephone": "Téléphone", "title": "Écrivez-nous", "required": "Requis" } }, "customer": { "account": { "title": "Mon compte", "details": "Détails du compte", "view_addresses": "Voir les adresses", "return": "Retour aux détails du compte" }, "activate_account": { "title": "Activer le compte", "subtext": "Créez votre mot de passe pour activer le compte.", "submit": "Activer le compte", "cancel": "Refuser l'invitation", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "addresses": { "title": "Votre adresse", "default": "Par défaut", "add_new": "Ajouter une nouvelle adresse", "edit_address": "Éditer l'adresse", "first_name": "Prénom", "last_name": "Nom", "company": "Compagnie", "address1": "Adresse 1", "address2": "Adresse 2", "city": "Ville", "country": "Pays", "province": "Province", "zip": "Code postal", "phone": "Téléphone", "set_default": "Définir comme adresse par défaut", "add": "Ajouter l'adresse", "update": "Mettre à jour l'adresse", "cancel": "Annuler", "edit": "Éditer", "delete": "Supprimer", "delete_confirm": "Êtes-vous certain(e) de vouloir supprimer cette adresse?" }, "login": { "title": "Connexion", "desc": "Si vous avez un compte, connectez-vous avec votre adresse e-mail.", "email": "Courriel", "password": "Mot de passe", "forgot_password": "Mot de passe oublié?", "sign_in": "Se connecter", "guest_title": "Continuer en tant qu'invité", "guest_continue": "Continuer" }, "orders": { "title": "Historique des commandes", "order_number": "Commande", "date": "Date", "payment_status": "Statut du paiement", "fulfillment_status": "Statut du traitement de la commande", "total": "Total", "none": "Vous n'avez pas placé de commande à ce jour." }, "order": { "title": "Commande [[ name ]]", "date": "Placée le [[ date ]]", "cancelled": "Commande annulée le [[ date ]]", "cancelled_reason": "Motif: [[ reason ]]", "billing_address": "Adresse de facturation", "payment_status": "Statut du paiement", "shipping_address": "Adresse de livraison", "fulfillment_status": "Statut du traitement de la commande", "discount": "Rabais appliqué", "shipping": "Livraison", "tax": "Taxes", "product": "Produit", "sku": "SKU", "price": "Prix", "quantity": "Quantité", "total": "Total", "fulfilled_at": "Traitée le [[ date ]]", "subtotal": "Sous-total" }, "recover_password": { "title": "Réinitialiser votre mot de passe", "email": "Courriel", "submit": "Soumettre", "cancel": "Annuler", "subtext": "Nous vous ferons parvenir un courriel pour réinitialiser votre mot de passe.", "success": "Nous vous avons fait parvenir un courriel pour réinitialiser votre mot de passe." }, "reset_password": { "title": "Réinitialiser le mot de passe du compte", "subtext": "Entrez un nouveau mot de passe pour [[ email ]]", "submit": "Réinitialiser le mot de passe", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "register": { "title": "Créer un compte", "first_name": "Prénom", "last_name": "Nom", "email": "Courriel", "submit": "Créer", "password": "Mot de passe", "desc": "La création d'un compte est simple. Remplissez le formulaire ci-dessous." } }, "homepage": { "onboarding": { "product_title": "Le nom de votre produit", "product_description": "Cette partie est utilisée pour la fiche du produit. Parlez aux clients de l'allure, du ressenti et du style de votre produit. Ajoutez des détails sur la couleur, les matériaux utilisés, le dimensionnement, et où il a été fabriqué.", "collection_title": "Le nom de votre collection", "blog_title": "Le titre de votre publication", "blog_excerpt": "Votre magasin n'a encore rien bloggué. Un blog peut être utilisé pour parler des lancements de nouveaux produits, d'astuces, ou d'autres nouvelles que vous voulez partager avec vos clients. Vous pouvez regarder le blog d'e-commerce de Shopify pour trouver de l'inspiration et des conseils pour votre propre magasin et blog.", "blog_author": "Nom de l'auteur", "no_content": "Cette section ne contient actuellement aucun contenu. Ajoutez-en en utilisant la barre latérale." } }, "layout": { "navigation": { "search": "Recherche", "toggle": "développer\/réduire", "expand": "révéler", "collapse": "fermer", "all_categories": "toutes catégories" }, "cart": { "title": "Panier", "items_count": { "one": "item", "other": "items" } }, "customer": { "account": "Compte", "log_out": "Se déconnecter", "logout": "Se déconnecter", "log_in": "Se connecter", "create_account": "Créer un compte", "sign_up": "S'inscrire", "wishlist": "Liste de souhaits" }, "footer": { "social_platform": "[[ name ]] sur [[ platform ]]" }, "list_page": { "grid": "La grille", "list": "Liste" } }, "products": { "product": { "regular_price": "Prix régulier", "sold_out": "Épuisé", "unavailable": "Non disponible", "on_sale": "Solde", "quantity": "Quantité", "add_to_cart": "Ajouter au panier", "back_to_collection": "Retour à [[ title ]]", "related_title": "Produits connexes", "qty_increase": "Augmenter", "qty_decrease": "Diminution", "deal_days": "Journées", "deal_hours": "Heures", "deal_minutes": "Minutes", "deal_second": "Seconde", "select_option": "Sélectionner une option", "add_to_wishlist": "Ajouter à la liste de souhaits", "add_to_review": "Ajouter à la critique", "first_review": "Soyez le premier avis", "compare_success_msg": "[[ product_title ]] a ajouté à la boîte de comparaison réussie", "compare_exist_msg": "[[ product_title ]] existe dans la boîte de comparaison", "compare_cart_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "compare_remove_msg": "[[ product_title ]] a été supprimé de la boîte de comparaison", "comparing_box": "Boîte de comparaison", "compare_no_items": "Il n'y a aucun élément dans la boîte de comparaison", "wishlist_success_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "wishlist_exist_msg": "[[ product_title ]] existe dans la liste de souhaits", "wishlist_cart_msg": "[[ product_title ]] a ajouté au panier", "wishlist_box": "Liste de souhaits", "wishlist_remove_msg": "[[ product_title ]] a été retiré de la liste de souhaits", "wislist_no_items": "Il n'y a aucun élément dans la liste de souhaits", "share": "Partager le produit", "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Partager sur Twitter", "share_on_pinterest": "Partager sur Pinterest", "share_on_google": "Partager sur Google+", "share_on_linkedin": "Partager sur LinkedIn", "availability": "Disponibilité", "in_stock": "En stock", "out_of_stock": "En rupture de stock", "quick_overview": "Rapide vue d'ensemble", "details": "Détails", "reviews": "Avis", "tags": "Tags du produit", "options": "Les options", "vendor": "Vendeur", "features": "Les traits", "size_chart": "Tableau des tailles", "sale_left_text":"[[ sales ]] VENDU. SE DÉPÊCHER! SEULEMENT QUELQUES GAUCHE!", "checkout_text": "Paiement sécurisé et approuvé avec" }, "upsell": { "recommend_text": "Quelqu'un a acheté un", "minute_ago": "il y a quelques minutes" } }, "gift_cards": { "issued": { "title_html": "Votre carte-cadeau [[ shop ]] d'une valeur de [[ value ]]!", "subtext": "Voici votre carte-cadeau!", "disabled": "Désactivée", "expired": "Expirée le [[ expiry ]]", "active": "Expire le [[ expiry ]]", "redeem_html": "Entrez ce code lors du paiement pour utiliser votre [[ value ]] carte-cadeau", "shop_link": "Boutique", "print": "Imprimer ce bon d'achat", "remaining_html": "[[ balance ]] restant", "add_to_apple_wallet": "Ajouter à Apple Wallet" } }, "date_formats": { "month_day_year": "%d %B, %Y" } } }