I think 90% of people out there, if not more want the magic workout.
The workout that gives you better strength, more muscle and burns more fat,
All at once.
The issue with that is that focusing on both building muscle and burning fat at the same time is counterproductive.
To maximise both of these, you have to either be in a Calorie surplus (eating more than your burning) to build muscle.
Or you have to be in a deficit to burn fat.
There’s a saying that goes something like this…
“Chase 2 rabbits, get none”
Having a diluted focus on your goals, or chasing everything all at once usually means you get none of them.
If you do achieve one, then it’s rarely impressive.
It doesn’t mean it can’t be done.
To get in shape and improve your body composition, you need to do the following;
– Lift weights and get stronger over time.
– Eat healthy whole foods to support your Calorie needs.
– Eat enough protein to support performance and muscle mass.
– Rest and recover enough to allow the work you’re doing to work and change your body.
I gave you a clickbait title just because we are all humans and emotions drive us all.
This workout, anyone can do.
The thing with any prescribed general workout is that I don’t know your goals so it won’t be specific to you but I’ll lay out the principles here.
If you want to build muscle, you have to work hard and create enough stress for your body to respond and adapt to.
If you want to burn fat, you have to burn more Calories that you are consuming.
That’s the 2 concepts.
With that in mind, this workout is as simple as you’re going to get.
Just remember that simple doesn’t mean easy.
Any workout will only give you a result matched by the effort you give it.
If you don’t give it your all then don’t expect amazing results.
A bad workout you fully commit to is much better than a perfect workout you only put in half the effort.
Here’s the workout.
It’s a sprinting workout.
For best results you have to get outside.
A treadmill just doesn’t cut it.
The mechanics of running outside are completely different and when you have to physically propel yourself, you apply more effort.
More effort means better results.
– Always warm up. A mix between dynamic leg swings, lunges, some spine mobilisation and some glute activation is a good place to start.
– Gradually increase heart rate first. Jog for 5-10 minutes to start your energy systems working efficiently.
– Only work to your abilities. If you haven’t sprinted in years, if not ever, going 100% on teh first sprint isn’t a good idea. Push hard but work within your limits.
– On that note, push as hard as you can for that day. Make sure you’ve eaten enough, you’re hydrated and not injured.
– Always cool down by bringing heart rate down and performing some relaxing stretches and focus on relaxed breathing.
So, the workout will be the following.
After the warm up you perform 10 rounds of 15 second all out sprints followed by 60-90 seconds of walking to rest and recover.
Simple on paper, brutal in practice.
The short burst of high intensity exercise create a demand for change and performance.
Your body has to adapt.
The longer rest allows you to recover and regenerate energy systems to repeat the performance.
As you get into it, after round 5 you can really start to push your limits.
Real results come from truly pushing outside your comfort zone and what you thought was possible.
If you do this right, you will have sore calves, hips and obliques (abs) the next day.
Set yourself up for recovery by having a protein shake after with come carbs or have a balance whole meal with protein.
What happens after a sprinting session is that you elevate your metabolism for 12-48 hours.
That’s where the fat burning comes into play.
Like I said, it’s hard to build muscle and burn fat at the same time but you can improve performance and burn fat.
I’d only do this once per week as it takes a lot to recover from.
If you try this, I’d love to hear how you got on.