Fat burning upper body workout by April 11, 2017 at 10:19 pm Fitness 0 Comment Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski. Words/workout: Claudia Jovanovski (pictured) Photography: James Patrick Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types. Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits. According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition. The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training. In tri-sets, the usual rest period between sets is used to complete a set of another move. Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism). You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group. The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains. While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals. For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue). This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track. On your marks, get set… 1. Russian kettlebell swing Targets: quads, glutes, hamstrings, calves, abs Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet. Step 2-Bend your hips back until the bell is between and behind your legs. Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going. Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous How To Use A Lifting Belt Correctly | Top TipsNext › Skinny Snacks | The Healthier Alternatives Related Content Sculpting lower body circuit Fat burning full body workout 5 exercises for at-home reformer Pilates At-home full body shred workout more news from the blog WHAT I EAT IN A DAY (VEGETARIAN) | 3S Fitness Meal Plan 35 Vegan Food Staples NASM Exam Study Guide – Free Fitness Assessment Objectives Triathlon Training Plan PART 3 | Running Programme Overhead Squat | How To Perform & Tips Look After Your Skin At The Gym | Top Tips BodyPower 2017 | What To Expect Shoulder Pain Problems? | Exercises & Tips Healthy Food Swaps | Nutrition On Point During The Festive Season What Is The Best Workout For Basketball Players TRYING VEGAN FOOD #1 (UK) Lunch & Learn Healthy Cooking With Herbs & Spices Healthy cooking SHEER KHORMA MEETHA EID SPECIAL 1 07 NOV 11 Health tv Healthy Summer Treats | Protein Pimms Stability Ball Exercises – Holiday Gift Guide for the Fitness Enthusiast VEGAN PUMPKIN SCONES | hot for food What is Metafit Training? | Burn Fat For Fun Step It Up! | Little Wins & Easy Workouts To Boost Your Fitness Kayla Itsines Bikini Body Guide Review Starvation Plan Rip Off?? HEALTHY JUNK FOOD! Easy Healthy Snacks! Cooking With Liv Ep.10 THE VEGAN NACHO CHALLENGE | hot for food What Is Ginkgo Biloba? Healthy Protein Smoothie Recipe | Ru Anderson’s Hulk Smoothie How To Lose Arm Fat The Difference Between Keto & Low-Carb Diets 3 minute Intensive Fat-loss routine 2017 5-day 'mindful eating' meal plan Famous Chef Hates Vegan Food Healthy RV Cooking With G ~ Balsamic Chicken W/ Bacon & Brussels ~ HRVC #1 Wolverine Workout | How To Get Ripped 3 Year Natural Fitness Transformation | Jay Valentine | + FREE FITNESS GUIDE Healthy Cooking – “CHICKPEA SALAD” Part-3 (28 Nov 2011) Health TV Tribulus Terrestris | What Is It & Who Is It For? Add Comment Cancel replyYou must be logged in to post a comment.