GIVE FAT LOSS A BIG LEG-UP

PT / 01.2019 THE MH FIN­ISHER # 09 Pair­ing hefty lower-body moves at the end of your workout is tough. But the metabolic shock means you’ll be torch­ing calo­ries long af­ter the last rep. It’s worth the burn

Men's Health (UK) - - Chase the Afterburn -

THE FOR­MAT:

Fol­low a lad­der struc­ture, go­ing from 10 reps per move in your first round to one rep per move in your last. So, start with 10 reps of bar­bell front squats, then per­form 10 Ro­ma­nian dead­lifts. In your next round, per­form nine reps of each, then work your way down the lad­der. Rest as lit­tle as pos­si­ble be­tween rounds.

01 SQUAT FOR STARTERS

As your body’s big­gest mus­cle group, your legs can fire up the af­ter­burn. Load the bar with 75% of your body­weight, held across your shoul­ders, hands un­der the bar, so your el­bows are in front. Drop into a squat. Keep­ing your el­bows high, drive up­ward. Af­ter 10 reps, move on to dead­lifts.

02 RISE FROM THE DEAD­LIFT

Now you’ll switch your fo­cus to your ham­strings. Grip the bar just wider than your shoul­ders, and raise it to hip height with arms straight through­out. With your knees slightly bent and your back straight, lower the bar un­til you feel a stretch in your ham­strings. Re­verse the move un­til the bar is back at your hips. Brace your­self: your nine squats await.

03 MAKE IT, DON’T BREAK IT

Per­form­ing more than 100 reps may seem daunt­ing, but if you pick the right weight, the de­scend­ing rep struc­ture and the push/pull pair­ing will al­low you to keep go­ing with­out the need for sig­nif­i­cant breaks. Grit your teeth. The more ex­hausted you are, the greater the im­pact on your me­tab­o­lism for the rest of the day. Suck it up and hang on to that bar.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.