Workouts for Fastest Results from Workouts that Make You See Results Fastest
Workouts that Make You See Results Fastest
Workouts for Fastest Results
A healthy rate at which a person, who is not obese, should be losing weight is between one and three pounds a week. Chris Williams, fitness instructor at O2 Fitness in Charleston, South Carolina, says.
Results are measured by repeating exercises, staying active and consuming good food. Not a single fitness trainer in the world will tell you that you have to starve in order to see results. Cut back on your portions, yes, but don’t stop eating. You need muscles to burn fat, but they won’t function properly if they are not nourished.
1. Decrease reps, increase weight
“If you want to increase the size of your biceps and other muscles, you should do fewer reps but increase the load,” Williams says. If you can normally do 10-12 repetitions, increase the weight until you can do 3 sets of 4-8 reps. “You should be reaching the point of failure by the third set,” he adds (See what you can do if you're too tired).
2. High intensity interval training (HIIT)
Interval training has proven to burn more calories because of the exchange of oxygen and carbon dioxide by the body, Vicki Tri from Fit w/ Vic in Oklahoma City says. Also, it takes longer to recover after an HIIT workout, she adds, which means you’re still burning calories even though you’re not exercising. Duration is what matters with HIIT routines, Williams adds. Follow the 3-to-1 ratio: 3 sets of intense exercises followed by one minute of rest.
3. Vertical loading
This basically means that you perform various exercises, targeting different muscle groups, in a row with little or no rest between body parts. Typically, you’d rest at least between sets. Benefits of this type of training include cardiovascular and fat-burning, according to Williams. Some example of this routine include squats (do them correctly), pushups, deadlift, lunges and planks. “Always work your your lower back when you do glutes exercises, otherwise you’re going to have an overactive muscle issue which causes a lot of pain,” he adds.
4. Jump combinations
Plyometric exercises are very efficient, Williams says. They are collectively knowns as jump training. The muscles exert maximum force in short intervals of time. He suggests jumping jacks of other jumps in combination with lunges (do them correctly) and hamstring exercises for a more advanced workout and faster results. Another “killer combination” is 25 jump squats, 25 burpees, 25 jump lunges. Do three sets with a minute of rest in between.
5. Short but intense cardio exercises
“Stationary cardio exercises where people are on the elliptical or treadmill for an hour are not helpful if you want to see results,” Williams says. The body stores energy (fat) because it thinks it’s going to need it for later (Turn the elliptical into a weight loss machine and use a treadmill the right way). The harder you go, the more calories you burn. Also, cardio at an intense pace can speed up the metabolism for hours after you’ve stopped (Best Cardio Workouts for People Who Hate Running).
6. Tabata training
Williams also recommends Tabata training, which is just another form of a high-intensity interval training workout, but even more intense. The whole routine lasts four minutes. Perform one exercise as hard as you can for 20 seconds and then rest for 20 more, Williams says.
7. Planks circuits
A circuit of different types of planks will definitely have your core burning. It’ll be effective, Williams says. Tri calls the plank “one of the greatest things for your abs.” You can do sets of standard planks, side planks or side plank crunches, reverse planks, straight-arm planks, planks with lifting your leg up, one-legged planks, and twisting knee planks. You pretty much won’t be able to move after a couple of sets like that (Flat Abs Without a Single Crunch, Plank, or Burpee).
8. Full-body movements
Hanging-knee raises are a very complex but effective movement, Williams says, that involves a lot of muscles at the same time. This is always good. One of Tri’s favorites are walking planks. You move sideways or forward. “I call them G.I. Joe crawls,” Tri says. Anytime you do an exercise that fatigues the core, the movement is “so much harder.”
9. Functional exercises
These are exercises in which people use their own bodyweight (Bodyweight Exercises You Can Do in Your Dorm Room). The term may sound confusing but it really means doing exercises that improve the overall balance and coordination of your body. TRX programs are a good example of functional training, which is trending in 2016. It focuses on strength exercises that increase flexibility and endurance so your body has a wide range of motion. All of this helps you perform everyday activities easier.
10. Kickboxing with dumbbells
“For a more intense [kickboxing] workout, hold dumbbells,” Tri says. The recovery is longer so you burn more calories. “What I have people do is as many sets of 3 sidekicks into a squat in 40-45 seconds as possible,” she adds. Hold the dumbbells by the shoulders; arms should be in guard position.
11. Planks and cardio in a set
This is very intense, Tri says. One combination is doing burpees for 30 seconds and then holding a plank for another half a minute. This is one set, so do 4-5 of them. If you’re deconditioned or just starting out, you can modify the exercises to make them less intense, Tri adds. Do the burpees but slower. As for the planks, you can lift your back up or have the lowest portion of your quadriceps touching the groups (15 Workouts to Do in 15 Minutes or Less).
12. Abs exercises with weights
This is really going to work your abs, Tri says. Lay on your back and lift your legs up to 90 degrees. Reach up to your toes with your hands while holding dumbbells. “It’s basically a crunch but more intense,” she adds. Hold for 40 seconds. Do 4-5 sets. “It works the core but you’re also resting because you are laying on the floor,” she says. The abs are targeted while the legs are getting a break (but still burning calories).
13. Usual routine but with slight modifications
“A big misconception in the fitness world is that you have to do many different things to get results,” Williams says. “However, you just have to change the load, intensity and speed" of your usual routine and be consistent. For example, if you do bodyweight squats, add a 20 lbs weight. Rest a minute between sets and then decrease the rest time to 30 seconds (How to Make a Basic Squat More Challenging). Don’t drastically change exercises because you will take longer to master the proper way of doing them, he adds. An exercise is only effective when done right.