It’s that time of year again—New Year’s! You get to wipe the slate clean, start over and take the opportunity to reflect and improve. If you’re ready to burn up some extra fat and melt off those extra pounds, there’s no better time than right now and we’ve got your plan right here.
Director of Personal Training Operations at Peak Performance NYC and founder of TrinkFitness, Dan Trink C.S.C.S lays out a training protocol for getting lean in just 4 weeks.
When it comes to a fat loss program there are two critical factors. The first is to utilize demanding exercises that increase the heart rate. That means you won’t find any seated biceps curls or hip abduction machines in this program. Second is to keep the rest periods relatively short and to actually adhere to them. In other words, you can’t allow yourself to get distracted by the hot girl in the tight yoga pants banging out a set in the squat rack and end up extending your rest periods. Keep an eye on the clock at all times. You are going to be performing circuits which alternate between upper and lower body movements (again, to drive up the metabolic demand) while keeping the reps fairly high. This means that, if you’ve been training for strength or even mass, the weight selection will have to be a bit lighter than usual to accommodate.
Unless you’ve been living under a rock for the past decade you have probably heard that interval training is a great method for fat loss. We’ll be utilizing interval training as part of our overall program. Intervals are made up of two components: “work” periods and “recovery” periods. Given that people will come to this program with a different level of fitness, it’s not possible to prescribe the exact settings you should use when performing your intervals. Therefore we are going to use a simple rate of perceived exertion scale of 1 to 10; 10 being the most intense. Shoot for an exertion level of 3 during the recovery intervals and an exertion level of 8 during the work intervals. Be sure to perform a light 5 minute warm-up of your choosing before starting your interval training.
* You can use a treadmill, bicycle, step mill, climbing machine, rower, battling rope, Prowler, sled or elliptical machine for the interval training.