subject: Fat Loss And Edt [print this page] Throughout the training world, there are numerous programs that you could follow to lose weight. They all work to be honest, but just for some time. Then your body will get used to it and thats it. No more results. You have to change up the type of training you do, just not every session because we want our body to adapt somewhat to each change so it gets stronger, faster, and leaner. One great way to change up your routine is by including density training. Density training was first popularized by Coach Charles Staley. His routine, called Escalating Density Training will be the focus of this article.
Basically, density training is when you perform a certain amount of work in a given time frame. The whole purpose of density training is to increase the amount of work you do per unit of time. Its pretty simple and straight forward, but an awesome program because you are challenging yourself each and every workout to get better results.
A real simple program that you could do would be a total body workout routine 3x per week. Each session you are going to be picking 3 exercises. One exercise will be for your lower body and the other two exercises will be for your upper body. For example, look at the template below:
Monday:
Squats, Bench Press, Barbell Row
After a brief warm-up, you are going to perform squats first. Put a load on the bar that you could do for around 10 to 12 repetitions and start the timer. You are going to perform as many reps as possible in the 15 minute time frame. This will then be repeated for the bench press exercise and the barbell row exercise.
Wednesday:
Dead lifts, Pull-ups, Push Presses
After a brief warm-up, you are going to perform dead lifts first. I chose dead lifts to be first because they require a lot of concentration, mental focus, and energy. You might not have a lot of this if you did these last and the risk of hurting yourself would be high. Put a load on the bar that you could do for around 10 to 12 repetitions and start the timer. You are going to perform as many reps as possible in the 15 minute time frame. This will then be repeated for the pull-ups and the push presses.
Friday:
Wide Stance Leg Press, Dumbbell Rows, Incline Dumbbell Presses
After a brief warm-up, you are going to perform the leg presses first. Put a load on the machine that you could do for around 10 to 12 repetitions and start the timer. You are going to perform as many reps as possible in the 15 minute time frame. This will then be repeated for the dumbbell rows exercise and the incline dumbbell presses.
This is just a sample of one of the workouts provided in my Triple Threat Fat Loss Manual that you can grab for free on my blog.
by: Jared DiCarmine
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