High Rep Low Weight Workout

Stop. Before you ever do another workout, make sure you are not falling for the high rep low weight workout myth. All those magazines you read preaching high rep leg extensions and leg curls, or chest flies and triceps kickbacks for cutting, those are all wrong.

That’s now how you burn belly fat and get lean, sexy muscles. Instead, you need to do the opposite of almost everything you are doing in your workouts now in order to get lean and lose that body fat.

First up, it starts with your warm-up. Forget using the treadmill for a slow and boring 10 minute walk or jog. This doesn’t properly prepare you for the fat burning exercises you’re about to do in the workout I’m going to give you.

Instead, you’ll want to switch to a bodyweight exercise circuit that helps prepare your muscles and joints specifically for metabolic resistance training and interval workouts (the fat burning secrets of the world’s best trainers).

Your bodyweight circuit should include jumping jacks, squats, stick-ups, easy pushups, planks, mountain climbers, and an easy single leg exercise (such as hip extensions or bodyweight lunges if you are more advanced). Go through that circuit twice, doing 6-12 reps per exercise. Don’t go to failure, we’re just preparing the body for the effective fat burning exercises to come.

Next you’ll move into metabolic resistance training. This is going to replace your light weights, high reps workout program that you found in that 1985 magazine that was sitting in your doctor’s office. Forget that program, and update your fat burning routine with the latest in fat loss science.

Metabolic resistance training is a hybrid style of strength training that takes the best of bodybuilding exercises (without bulking up), bodyweight training (without requiring crazy gymnastics equipment), and traditional home workout exercises in order to help you burn fat without cardio.

You’ll be shocked and amazed at how you can change your body with home workouts that use total body exercises. Forget about using isolation exercises such as curls, extensions, kickbacks, or flies. Those are exercises from a bygone era of 3-hour bodybuilding workouts and 90 minute aerobics classes, but they have no room in today’s metabolic resistance training fat loss sessions.

Instead, you’ll use supersets (paired exercises with little rest) in order to train more muscles in less time. For example, a dumbbell chest press paired with a dumbbell split squat is a powerful total body combination.

That’s your first superset, and you’ll use a weight that challenges you for 8-12 repetitions per set. You don’t go to failure, but you shouldn’t be using low weights in this workout. Stick to dumbbells that challenge you for all repetitions. There’s no time to be wasting on repetitions that don’t count, like you would in a high rep, light weight workout.

After 3 supersets of those exercises, it’s time to train your massively metabolic upper back. This area of muscle tends to burn a lot of calories, and it’s a great idea to train the back of your legs as well. So choose a back exercise such as dumbbell rows (or pullups if you are more advanced) and stick to that repetition range of 8-12 per set.

Pair that with lying leg curls or reverse lunges to hit the hamstrings and glutes – areas of more metabolically active muscle tissue that will help you burn a lot of calories. That’s another great superset, and you’re ready to move on to the magical fat burning power of interval training.

Research shows that interval training works better than slow cardio for fat loss, so this is a complete shift in your workouts as well. Just as you switched from low-intensity, light weight, high rep workouts to low rep, heavier weight metabolic resistance training, you’re also going to switch from low-intensity cardio to high intensity interval training for fat loss.

You can use a bike, a treadmill, or hill sprints, or kettlebell swings, or even bodyweight interval circuits to replace your slow cardio. All of these work better for fat loss than low intensity workouts.

If you’re interested in more higher intensity fat burning workouts, watch the free presentation at www.TurbulenceTraining.com today on how to burn fat and build muscle at the same time in just 3 short workouts per week.

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  • wolverine

    Craig nice post, i know interval sprinting is part of turbulence as well, so can i train only with interval sprints and drop all resistance training? do i risk being flabby, i am big with lots of muscle covered in a layer of fat and i just feel big and bloated, im on a constant diet but dropping the mass will at least make me look leaner

    • I wouldn’t recommend giving up all resistance training, but 1 total body strength session plus 3-4 interval sessions plus a good diet plus an active lifestyle will help you get lean.