Weight Loss Workout Routines #3: Interval Training with Weights

Posted by Mark on March 30, 2011 in Blog, Bodybuilding, Fat Burning Workouts, Fitness and Health with 2 Comments

Hey everybody it‘s Mark and I hope you‘re ready for part three of the weight loss workout routines article series:
Interval weight training with weights circuits.
Because … this will be tough!

The three most effective categories of training to maximize lactate levels and consequently increase HGH (human growth hormone) for optimal fat burning are:
1.Interval Training (running)
2.Body-Weight Circuits
3.Weights Circuits and other Resistance Training

We covered interval training and bodyweight circuits in the previous two corresponding articles.

Today we will take a look at how to tweak a weights- or resistance-training workout routine to burn fat and also build muscle, nearly as somewhat of a beneficial side effect …

This set-up here is designed so anybody can use it right away and without a ton of hands-on instruction.

As pointed out, the following weights circuit is a extreme lactic acid workout: because
The higher the lactate levels, the greater the HR (Hormonal Response, in this case the HGH-Response)

If you feel nauseous, that’s not pleasant for sure, but a good sign nonetheless, because it means you have achieved the training-objective: very high lactic acid levels in other words.

All training outlined in the TS-Method should optimally be done in a fasted state, read: both in a calorie deficit as well as carb depleted, for maximal fat burning results.

So the best time is either in the mornings before the late breakfast or even on an actual fasting day, if you do those.

The following is a modified version of a workout that was designed for a national team some while ago.
When they saw it in it’s written format, they laughed.
When they tried the routine, they all felt sick.

The difference between simple and easy !;-)

Here then is your weight training circuit: a whole body set-up which is great for the beginner and/or those with limited time available to spend in the gym …

Whole Body Weight Circuit Workout Routine, Frequency 2-3x per Week

A1: Leg-Press, 3-5×25 reps, 10 seconds rest
A2: Lat Pull-Downs, 3-5×25 reps, 10 seconds rest
A3: Back-Extensions, 3-5×25 reps, 10 seconds rest
A4: (Machine*) Bench-Press, 3-5×25 reps, 120 seconds rest.

*On the bench you should always have a safety spotting partner. If that‘s not available, machine bench presses will do nicely instead.

Here’s the table:

Weights Circuit	Sets	Reps	Tempo	Rest Interval
Leg-Press	3-5	25	1010	10 seconds
Lat-Pulldowns	3-5	25	1010	10 seconds
Back-Extensions	3-5	25	1010	10 seconds
Bench-Press	3-5	25	1010	120 seconds

And here’s how you do it…

Warm-Up: 10 reps on each exercise with a medium weight. So use about half your working-weight in the Leg-Press for 10 reps, then on the Lat-Pulldowns, the Back-Extensions and the Bench-Press.
Repeat for 2 sets. Now you take a breather for a minute or so before starting out in earnest:

A1: Do 25 heavy reps on the Leg-Press, fast and smooth, well under control and through the full range of motion. Then it‘s immediately into A2: Lat-Pulldowns, same difference there. No rest, right into A3: Back-Extensions, and those followed without rest by the A4: Bench-Presses.

NOW you can rest, but ONLY for two minutes (that‘s important; not any longer than that: remember he accumulative fatigue effect !;-) before repeating for a total of 3-5 sets.

Pheeew! Busy as Heck these past few weeks, but I made sure to take out some 2 minutes to whip up this video for you guys … it’s not a Hollywood production for sure, but at least you can now see exactly how it’s done.

You might start with 3 sets and work your way up by one set every workout until you‘re on 5. That’s plenty!

This workout routine should be done at least twice, and not more often than 3 times per week.

Either on for example Mondays and Fridays, or Monday, Wednesday, Friday for 3 weekly workouts.

That‘s all folks.

So this concludes our little mini-series on weight loss workout routines: these Interval Training with Weights –or simply Weights Circuits– are kick-butt effective and will get you into ship-shape asap.

I hope you enjoyed it all and I’m looking forward to see y’all back here right soon: there’s way more where that came from!