Determine your current body fat percentage, then try our metabolism-boosting workout Use
a metabolism-boosting workout, such as this one from Craig Ballantyne,
M.Sc., C.S.C.S., owner of Turbulencetraining.com. Choose the plan below
that most applies to your current measurement.
IF YOUR BODY FAT IS . . . <17% Every week, perform the three total-body workouts
and three interval sessions at right. And since your body has grown
accustomed to frequent exercise, you need to put in some overtime to
chisel your way to 10 percent body fat. Do the 10-minute body-weight
circuit shown below under "Speed Up Your Metabolism." And remember to
stay active on the days you don't train.
17–24% Lose your lard with three total-body workouts a week and three rounds of intervals a week.
>24% Start shedding pounds fast by doing intervals with
long "active-rest" periods: Run at a medium pace for, say, 1 minute,
and then walk--your active rest--for 2 minutes to catch your breath
before running again. Reintroduce yourself to the weight room, and try
to find a workout partner: someone with a similar goal (and gut).
SPEED YOUR METABOLISMKick your metabolism into overdrive by performing
this body-weight routine 12 hours before or after your weight workout.
Move from one exercise to the next without resting between exercises,
and repeat the circuit up to four times.
Prisoner squat (20 reps)
Pushup (15 reps)
Bulgarian split squat (15 reps per side)
Inverted row (as many reps as you can complete with perfect form)
Prisoner forward lunge (10 reps per side)
Elevated pushup (8 reps per side)
HOW TO DO THESE WORKOUTS Each workout is three supersets. Do each exercise
one after the other without rest. Rest for 60 seconds after each
superset. The numbers below indicate sets and reps. If you haven't been
to the gym in months, do one set of 12 reps of each in the first week.
For the intervals (biking, running, and so on) rate your intensity on a
scale of 1 to 10 (maxed out), with 3 feeling easy.
MONDAY SUPERSET 1 SETS/REPS Dumbbell chest press
Lie on a flat bench holding two dumbbells up over your middle chest
wit an overhand grip and straight arms. Pinching your shoulder blades
back, bend your elbows and slowly lower the dumbbells until they’re
right next to your armpits, a few inches higher than chest-level.
Pause, then press the dumbbells back up, bringing your hands close
together without clanking the weights.
3/6
Dumbbell row
Stand holding a pair of dumbbells in front of your
thighs, knees slightly bent. Bend forward at the waist until your torso
is almost parallel to the floor. Pull the weights up to the bottom of
your rib cage. Pause, then slowly lower them until your arms are
extended.
3/6
SUPERSET 2 Dumbbell incline chest press
Grab a pair of dumbbells and lie faceup on a bench. Place your feet
flat on the floor, draw your abs in, and push your lower back into the
pad. Press the dumbbells above you in a slightly arcing line toward
the midline of your chest. It's not necessary to clank the weights
together--that can cause shoulder impingement, plus it annoys the rest
of us trying to work out. Keep them 1 to 2 inches apart. Squeeze your
chest muscles at the top of the move. Then reverse the same slightly
arcing motion to lower the dumbbells under control.
3/8
Wide-grip deadlift
Load a barbell and set it on the floor. Squat in front of it with
your feet shoulder-width apart. Grab it overhand with your hands just
outside your legs, your shoulders over or just behind the bar, your
arms straight, and your back slat or slightly arched. Push with your
heels and pull the weight to your body as you stand. Pause with the
weight (don’t lean back), then slowly return to the starting
position.
3/12
SUPERSET 3 Bench press
Lie back on a bench with your feet flat on the floor. Remove the bar
from the uprights using an overhand grip (palms facing away from you),
your hands slightly wider than shoulder-width apart. Slowly lower the
bar to your chest, just below the nipples. Pause, then press the weight
back up until your arms are straight again.
3/12
Swiss-ball plank
Assume a modified pushup position, but rest your forearms on a Swiss
ball. Once you feel balanced, raise one foot a few inches off the floor
and hold for 6 seconds. Place the foot back on the floor and lift the
other for 6 seconds. That's one repetition. Do a total of six.
(3 sets, 45 seconds each)
TUESDAY Intervals: Warm up for 5 minutes. Perform an
interval at level 9 on your intensity scale for 30 seconds, followed by
90 seconds at level 3. Repeat for six intervals. Cool down.
WEDNESDAY SUPERSET 1 SETS/REPSBarbell squat
Set a bar on a squat rack and step under it so the bar rests across
your upper back. Pull your shoulders back as you grab the bar with an
overhand grip. The bar should sit comfortably on your upper trapezius.
Lift the bar off the rack and step back. Your feet should be
shoulder-width apart, knees slightly bent, back straight, and eyes
focused straight ahead. Slowly lower your body as if you were sitting
back into a chair, keeping your back in its natural alignment and lower
legs nearly perpendicular to the floor. When your thighs are parallel
to the floor, pause, then return to the starting position.
3/8
Romanian deadlift
Hold a dumbbell in each hand in front of your thighs. With your feet
shoulder-width apart and knees slightly bent, bend forward at the hips
until the weights are at midshin level. Pause, then lift your torso
back to the starting position. Keep your back slightly arched
throughout.
3/8
SUPERSET 2 Split squat
Rest a barbell on your traps ans stand with one foot 2 ½ to 3 feet
in fron of the other, each in line with its corresponding buttock.
Keep your upper body erect as you descend until the top of your front
thigh is parallel to the ground. Pause, then press back up to the
starting position.
3/8
Bent-over lateral raise
Stand with your feet just less than shoulder-width apart and your
knees bent. Hold a pair of light dumbbells with your palms facing each
other. Keeping your abs drawn in, bend forward at the waist until your
back is parallel to the floor. This is the starting position. Slowly
raise your arms up and out to your sides, then pause for a second at
the top of your range of motion. (The dumbbells should be at shoulder
height.) Squeeze your shoulder blades together. Slowly lower the weight
to the starting position.
3/8
SUPERSET 3 Swiss-ball back raise
3/15
Dumbbell shrug
Grab dumbbells with an overhand grip (palms facing thighs) and place
your feet shoulder-width apart. Shrug your shoulders straight up
toward your ears, keeping your arms straight and your head still.
Pause when your shoulders are as high as they can go, then slowly
return to the starting position.
3/8
THURSDAY Intervals: Warm up for 5 minutes, then go for 2
minutes at level 7 on your intensity scale. Next, do 2 minutes of
active rest at level 3. Repeat for a total of six intervals, aiming to
cover the same distance with each interval. Cool down for 3 minutes at
level 3.
FRIDAY SUPERSET 1 SETS/REPS Chinup
Grab a chinup bar using an underhand, shoulder-width grip, and hang
with your elbows slightly bent. Pull your chin above the bar, hold for
a second or two, and lower your body with control. Pause, then slowly
lower yourself to the starting position.
(3 sets of as many reps as you can do with proper form)
Front squat
Grab a bar with an overhand grip that's just beyond shoulder width
and hold it on the tops of your shoulders. Raise your upper arms so
they're parallel to the floor and let the bar roll back so it's resting
on your fingers, not your palms. Stand with your feet shoulder-width
apart and your back straight [A]. Without changing the position of your
arms, lower your body until your thighs are at least parallel to the
floor
. Then push back up to the starting position. Do three sets of
six to eight repetitions, resting 90 seconds after each set.
3/8
[b]SUPERSET 2 Dumbbell close-grip bench press
Grab a pair of dumbbells with a neutral grip. Lie on a bench and
extend both arms directly over your chest. Lower the weights straight
down toward your chest. Bring your elbows past your sides and stop
just before the weights touch your chest. Pause, then press back to
the starting position.
3/8
Shoulder-width grip barbell row
Grab a barbell with an overhand grip, and stand
with your feet shoulder-width apart and your knees slightly bent. Let
the barbell hang at arm's length on top of your thighs, thumbs pointed
toward each other. Bending your elbows, lift your upper arms straight
out to the sides, and pull the barbell straight up until your upper
arms are parallel to the floor and the bar is just below chin level.
Pause, then return to the starting position.
3/12
SUPERSET 3 Kneeling cable crunch
Attach the rope handle to the high pulley. Face the machine, grab
the ropes, and kneel in front of the weight stack with your buttocks
near your heels but not resting on them. Hold the ropes at the sides
of your face with your elbows pointing straight down to the floor.
Crunch your rib cage toward your pelvis without moving any other part
of your lower body from its original position. Pause when your elbows
approach your knees, then slowly return to the starting position.
3/10
Barbell rollout
Load a pair of small plates onto a barbell. Kneel
on an exercise mat or towel with your shoulders directly over the bar.
Grab the bar with an overhand, shoulder-width grip. Put your butt in
the air. Start with your back in a somewhat-rounded position, allowing
it to extend into a more neutral position as you execute the movement.
Roll the bar out in front of you, holding your knees in place as your
hips, torso, and arms go forward. Keeping your arms taut, advance as
far as you can without arching or touching the floor with anything
above your knees. Pause, then pull back to the starting
position.
3/10
SATURDAY Intervals: After a 5-minute warmup, exercise at
level 8 for 45 seconds, followed by 60 seconds of active rest. Repeat
six times, then cool down at a level-3 intensity.
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