Short essential workout ?

PB said:

What 3 to 6 exercise would you consider most essential in weight
training for metabolic rate increase for fat-burning, and weight
loss, as well as some muscle tone and endurance.

I hate doing weights, prefer low weights, high reps and sets, 30
minutes tops at a time.

If you are looking for a high volume (high reps and sets), low weight
exercise guaranteed to burn fat and build muscle try Tabata Front
squats. An explanation can be found at the following URL

http://www.t-nation.com/findArticle.do;jsessionid=AEC43E3AC99F5D214B02B318EC8BAFD8.titan?article=04-046-training

And for fun, here's a tinyurl for the same thing.

http://tinyurl.com/9bad6

Basically you take a relatively light weight (like 65 pounds) and do
as many front squats as you can do in 20 seconds. Then rest for ten
seconds. Repeat this interval 8 times for a total of four minutes of
work.

I generally spend the rest of the workout on the floor wishing I was
dead.

Jason

"Jason Earl" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

PB said:

What 3 to 6 exercise would you consider most essential in weight
training for metabolic rate increase for fat-burning, and weight
loss, as well as some muscle tone and endurance.

I hate doing weights, prefer low weights, high reps and sets, 30
minutes tops at a time.

If you are looking for a high volume (high reps and sets), low weight
exercise guaranteed to burn fat and build muscle try Tabata Front
squats. An explanation can be found at the following URL

http://www.t-nation.com/findArticle.do;jsessionid=AEC43E3AC99F5D214B02B318EC8BAFD8.titan?article=04-046-training

And for fun, here's a tinyurl for the same thing.

http://tinyurl.com/9bad6

Basically you take a relatively light weight (like 65 pounds) and do
as many front squats as you can do in 20 seconds. Then rest for ten
seconds. Repeat this interval 8 times for a total of four minutes of
work.

I generally spend the rest of the workout on the floor wishing I was
dead.

Jason

Check out www.crossfit.com for lots of Tabata stuff

PB said:

I hate doing weights, prefer low weights, high reps and sets,

30

Quoted message said:

minutes tops at a time.

Do you have access to a gym? If you do...

Legs:
Squats and Deadlifts would be number one. One workout do Squats
and the next do Deadlifts. Light weight, 2 sets of 15. Do these
exercises first.

Chest, deltoids and triceps:
Bench Press and Military Press (alternate workout to workout or
same workout)
Dips (Use assistance machine if you can't do them with
bodyweight)

Back and biceps:
Cable Row and Lat Pulldown

Cleans off the floor to an overhead press will get your
heart rate up. Deadlift the weight up then raise it up to the
shoulders then press overhead.

Possible workouts: (no warm-up needed since you're working out
with light weights)

#1
Squats 2x15
Bench Press 3x10
Military Press 3x10
Cable Row 3x10
Dumbbell or Barbell Shrug 1x20

#2
Deadlift 2x15
Dips 3x10
Incline Press 3x10
Lat Pulldown 3x10
Crunches 2x20

#3
Clean and Press 4x12
Cardio for at least 12 minutes (80-85% of max heart rate)

locker

"PB" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

What 3 to 6 exercise would you consider most essential in weight
training for metabolic rate increase for fat-burning, and weight loss,
as well as some muscle tone and endurance.

Strength/endurance work with a kettlebell, using short sets on short
rests. My favorite format is standing in front of a clock with a second
hand and starting a new set every :60 of five-left plus five-right
one-armed kettlebell snatches with about 1/3 bodyweight. Start off by
doing five minutes worth, work up to 20 minutes worth, and do this two
or three times per week. 20 minutes worth gives you 100 reps each hand.
If you weigh, e.g., 220 lbs., use a 70 lb. kettlebell and get 7 tons of
weight moved from near the floor to overhead. If you weigh under about
185, use a 53 lb. kettlebell. Your pulse goes up and stays up and it'll
make you lean and mean. 🙂

Quoted message said:

I hate doing weights, prefer low weights, high reps and sets, 30
minutes tops at a time.

This is moderate weight, low reps, high sets, 10-20 minutes at a time.
Strength/endurance work. Save the other 2-5 exercises for another day.
🙂 Equally effective as snatches: swings, or with two kettlebells,
jerks or cleans.

One way to look at this is how many reps you get in 20:00. I think 200
reps is a good strength/endurance compromise, providing a lot of cardio
while maintaining some muscle. Up the weight and lower the reps to tilt
the balance more in favor of strength while still burning lots of
calories, e.g., Bryce Lane's "50/20" wherein you pick a movement,
typically a nice barbell compound movement like the clean and press, and
you shoot for 50 reps in 20 minutes.

-S-
http://www.kbnj.com

PB said:

I hate doing weights, prefer low weights, high reps and sets, 30 minutes
tops at a time.

Then you'll always be a little [censored].

PB said:

What 3 to 6 exercise would you consider most essential in weight
training for metabolic rate increase for fat-burning, and weight loss,
as well as some muscle tone and endurance.

Heavy full squats.

Quoted message said:

I hate doing weights, prefer low weights, high reps and sets,

Tough.

Quoted message said:

30 minutes tops at a time.

No problem.

PB said:

What 3 to 6 exercise would you consider most essential in weight
training for metabolic rate increase for fat-burning, and weight loss,
as well as some muscle tone and endurance.

I hate doing weights, prefer low weights, high reps and sets, 30
minutes tops at a time.

i would suggest to use strength training for for not losing muscle
while dieting, and use cardio to increase metabolism, so dont go light
not more than 15 reps of max

In article <[email hidden]>,

Steve Freides said:

Strength/endurance work with a kettlebell, using short sets on short
rests. My favorite format is standing in front of a clock with a second
hand and starting a new set every :60 of five-left plus five-right
one-armed kettlebell snatches with about 1/3 bodyweight. Start off by
doing five minutes worth, work up to 20 minutes worth, and do this two
or three times per week. 20 minutes worth gives you 100 reps each hand.
If you weigh, e.g., 220 lbs., use a 70 lb. kettlebell and get 7 tons of
weight moved from near the floor to overhead. If you weigh under about
185, use a 53 lb. kettlebell. Your pulse goes up and stays up and it'll
make you lean and mean. 🙂

Interesting variation on the Tabata protocol: it takes me about 40
seconds to do the 10 snatches, then 20 seconds rest, and repeat until
fall over.

Quoted message said:

One way to look at this is how many reps you get in 20:00.

Well, more like 20:40, but who's counting?

Seth
--
Who cares? Shut up and lift. -- Watson (the pencil neck) Davis

Seth Breidbart said:

In article <[email hidden]>,

Steve Freides said:

Strength/endurance work with a kettlebell, using short sets on short
rests. My favorite format is standing in front of a clock with a second
hand and starting a new set every :60 of five-left plus five-right
one-armed kettlebell snatches with about 1/3 bodyweight. Start off by
doing five minutes worth, work up to 20 minutes worth, and do this two
or three times per week. 20 minutes worth gives you 100 reps each hand.
If you weigh, e.g., 220 lbs., use a 70 lb. kettlebell and get 7 tons of
weight moved from near the floor to overhead. If you weigh under about
185, use a 53 lb. kettlebell. Your pulse goes up and stays up and it'll
make you lean and mean. 🙂

Interesting variation on the Tabata protocol: it takes me about 40
seconds to do the 10 snatches, then 20 seconds rest, and repeat until
fall over.

Quoted message said:

One way to look at this is how many reps you get in 20:00.

Well, more like 20:40, but who's counting?

Seth

Someone who can't do arithmetic, apparently; 19:40. ;-)

"Lascivious Mink" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Seth Breidbart said:

In article <[email hidden]>,

Steve Freides said:

Strength/endurance work with a kettlebell, using short sets on short
rests. My favorite format is standing in front of a clock with a
second hand and starting a new set every :60 of five-left plus
five-right one-armed kettlebell snatches with about 1/3 bodyweight.
Start off by doing five minutes worth, work up to 20 minutes worth,
and do this two or three times per week. 20 minutes worth gives you
100 reps each hand. If you weigh, e.g., 220 lbs., use a 70 lb.
kettlebell and get 7 tons of weight moved from near the floor to
overhead. If you weigh under about 185, use a 53 lb. kettlebell.
Your pulse goes up and stays up and it'll make you lean and mean. 🙂

Interesting variation on the Tabata protocol: it takes me about 40
seconds to do the 10 snatches, then 20 seconds rest, and repeat until
fall over.

Quoted message said:

One way to look at this is how many reps you get in 20:00.

Well, more like 20:40, but who's counting?

Seth

Someone who can't do arithmetic, apparently; 19:40. ;-)

Yeah, it is 19:40 - you do set one in minute zero, so to speak.

And, btw, Seth, that's exactly the workout I was suggesting, just start
out w/ 5:00 and work up to 10-20. Great stuff.

-S-
http://www.kbnj.com

Steve Freides said:

And, btw, Seth, that's exactly the workout I was suggesting, just start
out w/ 5:00 and work up to 10-20. Great stuff.

Listen to "the ballerina", when it comes to dancing on your toes, he's
an expert.