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Weight Loss in the "Zone" – Hot Zone Training for Weight Loss
Have you been to the area? Whether it’s baking, golfing, driving or singing, we’ll all be in the zone. And now we can enter the area for weight loss and body sculpting. We just need to get into the “hot zone” with weight loss exercises.
On Saturday I train two men who work in the banking industry. They often work 15 hour days at work and have young children, so they only see me once a week for practice.
And that means I have to do it.
Luckily, their type A personality makes it easy for them to get results…because they’re committed, focused and ready to go when they hit the gym.
So how can I make my workouts as effective as possible? Well, as I mentioned in one of my Advanced Training Articles series, I focus on “hot zone” training:
Back of Legs
Upper back
caught
Stomach
Target these areas using a variety of exercises, and you’ll boost your entire body’s metabolism in about 15 minutes. In fact, with the right exercise selection, you can train the entire body in 2 moves.
Our general training process is as follows.
Like everyone else, we start with a warm-up, starting with high squats.
Overhead squat (holding a band or dowel rod)
Pushup
Lunge (hold 1 second below)
Reverse line
These 4 exercises prepare the 4 hot zone muscles for more intense exercise. Next, move on to traditional resistance training strength supersets.
A1) Squat or leg press
A2) Bench Press or dumbbell chest press
Tip: Increasing the width of the squat stance allows the lifter to push the hips back further, and allows you to get more work and output for the glutes and hamstrings.
B1) DB Row or seated seats
B2) Hamstring curl
And now, from here until the end of the session, everything else is “gravy”. We will do Pullups, DB Split Squats (even though he dreads this exercise), the Ab Wheel, Chins, and Dips, to name a few of the “go” exercises. Even some arms at the end for fun. You always have to have a little fun – and it’s a nice reward for tackling bad Split Squats.
But again, if you don’t have a lot of time and want a full workout, all you need to do is make sure you hit these 4 “hot spots” in your workout.
Makes training easier, but more effective.
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