Our 2005 poster series focuses on the results
you want. Each poster features our online video clips for proper
muscle-building form
Photographs by: Darryl Estrine, By: Myatt Murphy
The Payoff
The Muscles That Burn Off FatYour body can become a fat-burning machine if you
build large muscle groups like your back, chest, quadriceps,
ham-strings, and gluteal muscles. Focus on these and you'll work more
muscle fibers than if you targeted smaller ones, and you'll add lean
muscle to your frame. More lean muscle means a more effective rest-ing
metabolic rate. That's why every muscle plays a part in building a body
that burns fat.
Great Definition!Going for a leaner look may seem as if you're
sacrificing size, but losing body fat can make your body look bigger.
Strip away excess fat and uncover your muscles for a more defined
look--making your muscles appear much larger.
Tasty Food!Instead of trying to lose unwanted weight through
dieting alone, add a regular routine of high-intensity weight training
and cardiovascular work so you can keep the weight off without
depriving yourself of your favorite foods.
Instant Energy!Training aerobically causes your body to produce
more adenosine triphosphate (ATP), a molecule that carries energy to
your body's cells. Having more ATP boosts your stamina on the playing
field, between the sheets, and throughout the day.
More Time!A workout composed of supersets and
trisets--exercises performed back-to-back without rest--is a
faster-paced routine than traditional straight sets with rest after
each move. This means you'll shave minutes off your workout while your
muscles receive the same level of stress.
Your Fat-Burning Body
Lose Flab, Reveal MuscleTo burn fat, take a two-part approach. First, work
as many muscle groups as possible. Compound exercises that work
multiple muscles across multiple joints are "more effective than
isolation exercises at burning fat," says Len Kravitz, Ph.D.,
coordinator of exercise science at the University of New Mexico. The
more muscle fibers you utilize, the more lean muscle tissue you'll
develop, which will really boost your metabolism. Second, you need to
mix cardiovascular exercise with your weight training. Follow this plan
and you'll build a body that has no choice but to melt fat all day,
every day, for a leaner, stronger physique.
The Workout
This
array of classic compound exercises performed in superset fashion adds
up to a full-body plan with a few twists -- literally. Many of the
moves require you to turn the weights as you lift. These slight
variations can help bring even more muscle fibers into play. To
maximize the fat-burning effect, you have to minimize the time you
spend resting. For each superset or triset, do 10 to 15 repetitions of
the first exercise, then immediately proceed to the next move in the
pair or trio. So perform the squat immediately after the lunge; do the
bench press, row, and Arnold press one after another; do the dip
immediately after the curl; and perform the double crunch as its own
set. Rest only as long as assigned between sets. Maintaining this fast
pace allows you to do more work in a shorter period of time. That way,
you'll always have enough time after your weight routine for the cardio
work required to burn more calories and shed extra fat.
Week 1Create your routine by…Doing the exercises in the order shown
Sets of each exercise: 2
Your total workout should be…16 sets
Repetitions per set: 10-15
Rest between supersets: 15-30 sec
Do this workout…Twice a week
Do cardio training immediately afterward for at least…15-20 min
Do cardio training between workouts at least…1 day
Week 2Create your routine by…Doing the exercises in the order shown
Sets of each exercise: 2
Your total workout should be…16 sets
Repetitions per set: 10-15
Rest between supersets: 15 sec
Do this workout…Three times a week
Do cardio training immediately afterward for at least…20-25 min
Do cardio training between workouts at least…1 day
Week 3Create your routine by…Doing the exercises in the order shown
Sets of each exercise: 3
Your total workout should be…24 sets
Repetitions per set: 10-15
Rest between supersets: 15-30 sec
Do this workout…Twice a week
Do cardio training immediately afterward for at least…25-30 min
Do cardio training between workouts at least…2 days
Week 4Create your routine by…Doing the exercises in the order shown
Sets of each exercise: 3
Your total workout should be…24sets
Repetitions per set: 10-15
Rest between supersets: 15 sec
Do this workout…Three times a week
Do cardio training immediately afterward for at least…25-30 min
Do cardio training between workouts at least…2 days
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