Pohkeet on järjettömän kireinä eilisen steputtelun jäljiltä, vaikka kuinka niitä venyttelin, muuten tuo kuvio tuntui kivalta. Tänään pitää katsoa, onnistuuko askeltaminen vai pitääkö keksiä jotakin muuta.
Bensonilta tuli taas uusi kirje, jossa hän ehdottaa punttitreenin jakamista 10 minuutin sessioiksi:
”10-Minute Weight Room Drills
This tip is advanced, but the gist of it can be used by anyone from the beginner to the pro.
Most people spend an average of 43 minutes in the gym, according to Men’s Health. While there’s nothing wrong with this approach, especially for long-term progress, you can make rapid progress in both muscle gain and fat-burning by breaking up your workouts into two or three 10-minute sessions.
This tip works best for those of you who are close to a gym, or have a bit more time to spend training…but does it EVER work to burn fat. Resistance training, contrary to popular opinion, is far more effective at burning fat than traditional cardio work.
There are many reasons for this. The primary reason is called post-workout caloric expenditure, or PWCE. After a hard cardio session, you will continue to burn calories at a faster rate after the workout is over…but not for very long. However, when you train with weights or body resistance, with intensity, you’ll burn more calories for up to eight hours after your session. This is significant when it comes to stubborn fat loss.
The problem is simple: weight training is far more draining on your body than cardio work. Most people cannot train with weights for an hour a day, six days per week—but just about anyone can handle brisk walking or biking on a daily basis.
A great way to capitalize on the power of PWCE without over-taxing your body is to perform several very short, but very intense weight workouts in a day. I have found that 10 minutes is quite ideal. This is not long enough to tax your nervous system and prompt overtraining, but long enough to really blast a muscle group and jack your PWCE.
Simply break up your workouts into one body part per ”mini-session”. An example routine (intermediate to advanced) would be:
Session 1 (morning): 6 sets of chest work, done in 10 minutes (last set taken to failure);
Session 2 (afternoon): 6 sets of back work, done in 10 minutes (last set taken to failure);
Session 3 (evening): 6 sets of bicep work, done in 10 minutes (last set taken to failure)
Session 1 (morning): 6 sets of leg work, done in 10 minutes (last set taken to failure);
Session 2 (afternoon): 6 sets of shoulder work, done in 10 minutes (last set taken to failure);
Session 3 (evening): 6 sets of tricep work, done in 10 minutes (last set taken to failure)
Repeat Monday’s workout
On the following Monday, continue on with this split. You’ll hit most body parts twice in a week, and some only once. The next week you’ll hit the groups you trained once two times, and vice-versa. Train abs, calves and cardio on your off days.
Note: it’s imperative that you are in and out of the gym in 10 minutes. This is just enough to stimulate your metabolism, giving you almost three times the PWCE of just one workout per day, but not enough to drain your system. However, you cannot train like this all the time. This would make a great 4-8 week cycle to your training.
The other reason this technique works so well for fat-burning deals with how your body handles food after a workout. Your body is much more receptive to carbs and protein after a hard training session…and you’re giving yourself three ”windows of opportunity” each training day. That means more food will be used to repair your body, and less stored as body fat.
This is challenging, but well worth the effort!”
Mielenkiintoista! Hmmmmm, jos siis sovellan noita molempia ideoita, treenaan tavalla tai toisella aerobisesti 6 x 10 min. ja kahvakuulilla 3 x 10 min. päivän kuluessa. Siis yhteensä 9 sessiota… Se ei itse asiassa ole vaikeata, koska teen töitä ja treenaan samassa tilassa (lue: olohuoneessa ).