The 4-Week Fat Shred­der

Men's Health - Belly Off Guide - - CONTENTS - BY MICHAEL EASTER

Har­ness the power of meta­bolic re­sis­tance train­ing to get fit faster than ever

IF YOU’RE LOOKING FOR A CUT­TING-EDGE fit­ness sys­tem that melts fat, in­cin­er­ates kilo­joules, and builds se­ri­ous strength then it’s time to tap into the power of meta­bolic re­sis­tance train­ing. You might de­scribe it as both an evo­lu­tion and a fu­sion of a clas­sic cir­cuit work­out and high-in­ten­sity in­ter­val train­ing. In other words, this 4-week plan will torch se­ri­ous kilo­joules. “By work­ing more mus­cle in ev­ery ex­er­cise, you’ll build greater to­tal-body strength while torch­ing kilo­joules at a blis­ter­ing pace,” says trainer BJ Gad­dour. Plus, he says, peo­ple like the fast-paced, timed ap­proach bet­ter than rep­count­ing rou­tines. “There’s no minute wasted and there’s noth­ing to think about; you just work and sweat,” he says. “And when you’re done, you feel like you’ve con­quered the world. That feel­ing is what keeps you com­ing back.”

1/ DUMB­BELL GOOD MORN­ING TO CLOSE-STANCE FRONT SQUAT

Hold a dumb­bell in front of your chest with your feet hip-width apart and knees slightly bent [A]. Push your butt back and hinge at your hips, low­er­ing your torso un­til it’s nearly par­al­lel to the floor [B]. Hold for 2 sec­onds and re­turn to the start­ing po­si­tion. Keep­ing your torso up­right, squat down un­til your thighs are at least par­al­lel to the floor [C]. Hold for 2 sec­onds and re­turn to the start­ing po­si­tion.

MAKE IT EAS­IER

Squat onto a bench.

MAKE IT HARDER

In­crease the weight, hold a dumb­bell in each hand, or squat deeper.

2/ DUMB­BELL HIP RAISE AND FLOOR PRESS

Lie on your back with your feet flat and a dumb­bell in each hand [A]. Drive through your heels as you raise your hips and ex­tend your arms [B]. Hold for 2 sec­onds and slowly re­turn to the start­ing po­si­tion.

MAKE IT EAS­IER

De­crease the weight.

MAKE IT HARDER

Lift one leg off the floor. Switch legs af­ter 30 sec­onds.

3/ NEU­TRAL-GRIP DUMB­BELL ROW TO CLEAN

Lower your torso and let the weights hang at arm’s length, palms in [A]. Row the weights to your sides [B]. hold for 2 sec­onds, lower them, and re­peat. Drive your hips for­ward, raise your torso, and curl the weights [C].

MAKE IT EAS­IER

De­crease the weight.

MAKE IT HARDER

In­crease the weight.

4/ DUMB­BELL FOR­WARD HINGE TO SIDE LUNGE

Hold a dumb­bell in your right hand [A]. Step for­ward with your left leg and lower the weight to your left foot [B]. Stand back up. Step out to your left and lower the weight to your left foot [C]. Switch legs af­ter 30 sec­onds.

MAKE IT EAS­IER

De­crease the weight.

MAKE IT HARDER

In­crease the weight.

5/ MUD RUN PUSH-UP CRAWL

As­sume a push-up po­si­tion and lower your chest un­til it’s a few inches off the floor. Move your right hand for­ward a few inches [A]. then your left [B]. and con­tinue crawl­ing for­ward for the al­lot­ted time.

MAKE IT EAS­IER

Keep your chest fur­ther off the floor.

MAKE IT HARDER

Al­ter­nate crawl­ing for­ward, back­wards, and side to side.

1/ DUMB­BELL SUIT­CASE DEADLIFT TO SUMO DEADLIFT

Hold a pair of dumb­bells next to your sides and stand with your feet close enough that the weights don’t touch your body [A]. Keep­ing your chest up, bend at your hips and knees and lower the weights as far as you can with­out round­ing your back [B]. Pause for 2 sec­onds, and stand up. Now step to your left so your feet are twice shoul­der-width, and lower the weights be­tween your legs [C]. Stand up. Switch the di­rec­tion you step into the sumo deadlift with each rep.

MAKE IT EAS­IER

Use only your body­weight.

MAKE IT HARDER

In­crease the weight.

2/ DUMB­BELL STAG­GERED PUSH PRESS

Hold a pair of dumb­bells at shoul­der level and as­sume a stag­gered stance, left foot for­ward [A]. Lower into a quar­ter squat [B] and ex­plo­sively stand, press­ing the weights over­head [C]. Switch legs af­ter 30 sec­onds.

MAKE IT EAS­IER

De­crease the weight or as­sume a par­al­lel stance.

MAKE IT HARDER

In­crease the weight or drop into a full squat.

3/ DUMB­BELL ROW TO HIGH PULL

Hold a pair of dumb­bells at arm’s length, palms back, and lower your torso [A]. Pull the weights to your chest [B]. Hold for 2 sec­onds, lower them, and re­peat. Stand up ex­plo­sively, pulling the weights as high as you can [C].

MAKE IT EAS­IER

De­crease the weight.

MAKE IT HARDER

In­crease the weight.

4/ DUMB­BELL HAND-TO-HAND STAG­GERED HIP-HINGE

Hold a dumb­bell in your left hand, left foot for­ward [A]. Bend at your hips and pass the weight to your right hand [B] Raise your torso and re­peat, pass­ing the weight to your left hand. Switch legs af­ter 30 sec­onds.

MAKE IT EAS­IER

De­crease the weight or as­sume a par­al­lel stance.

MAKE IT HARDER

In­crease the weight or per­form on one leg at a time.

5/ MOD­I­FIED HANDSTAND SHOUL­DER TAP

Place your feet on a bench and pike your hips [A]. Slowly raise your right hand and touch your left shoul­der [B]. Re­peat with your left hand and right shoul­der. Keep al­ter­nat­ing sides.

MAKE IT EAS­IER

As­sume a stan­dard push-up po­si­tion.

MAKE IT HARDER

Per­form with your legs fully ex­tended against a wall.

SLASH FAT WITH A WORK­OUT THAT COM­BINES CAR­DIO AND STRENGTH MOVES

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