Reducing workout frequency is the secret to successful fat loss workouts! It means you can workout less often, for a shorter duration and get BETTER results than working out more regularly!
As far as workouts for busy people go, this is gold!
In
Cut Exercise Frequency and Get Lean Working Out Less!
I made the brash statement that working out less can deliver better results for a lot of dieters.
We learned that this isn’t such a ridiculous notion after all and discovered that:
- Dieting reduces your recovery capacity and working out too often causes overtraining
- Avoiding the single biggest mistake dieters make can save you time, maintain muscle and make fat loss more effective
- There are 4 specific goals your fat loss workout should focus on
If you want to know why you should reduce your exercise frequency go read that article then come back here.
It’s OK, I’ll wait right here…
Now you understand why, this article shows you how to reduce your exercise frequency and volume to make it the most effective use of your gym time possible!
In just 4 simple steps you can do workout less often, with fewer exercises and discover why it’s the best way to lose fat and maintain muscle while dieting!
Get That Cover Model Body By Making Your Gym Time Super-Effective!
In
Cut Exercise Frequency and Get Lean Working Out Less!
we established 4 specific goals that your fat loss workout should focus on, they were:
- Losing Fat
- Maintaining Muscle
- Reducing Workout Frequency
- Reducing Workout Volume
I’ve devised 4 simple steps that guide you through this process and ensure that your workouts are optimised for successful fat loss training!
Maintaining Muscle and Losing Fat
The 4 steps I’m about to share with you all work in synergy with each other, they all work towards the same goals.
Maintaining muscle and losing fat can be greatly enhanced by reducing workout frequency and the volume of exercises you do during your workout.
As much as I wish it was, this doesn’t mean walking on a treadmill once a week for 10 minutes is the answer.
Maintaining muscle can only be achieved by exposing your body to heavy loads. You simply cannot maintain muscle any other way, so resistance training should be the focus of your limited gym time.
You have two ways to lose fat, diet and cardio or a combination of both. In this scenario, giving your body extra recovery time is paramount so regulating food intake should be used for fat loss.
With fat loss taken care of you need to optimise your workouts by reducing exercise frequency and workout volume. Here’s how…
Step 1: Reduce Workout Volume By Removing Less Effective Isolation Exercises
You can work multiple muscles together using compound exercises whereas isolation exercises only work a single muscle. This means you need to do more exercise to ensure you work the target muscles.
You’ll need to use lighter weights in order to accommodate the increased workload and remember you maintain muscle using the amount of weight on the bar, not the volume of work you do! Save your time, energy and muscle!
Drop isolation exercises such as bicep curls, chest flyes etc as they only serve to increase volume. You won’t get weaker, you won’t lose any size.
In fact, studies have shown that you can cut workout frequency and training volume by up to 2/3ds without losing strength or any muscle you already have.
This means you can keep any strength or muscle you already have in a 3rd of the workout time!
A critical point…
The only works if you maintain the weights you are using in each movement, if you start using lighter weights you will lose muscle.
When your strength gains stop (which is expected while dieting) you MUST maintain the same weight in each movement to maintain muscle.
Step 2: Reduce Exercise Volume With Fewer Reps
People try to get lean with light weights and high rep sets believing the extra calories burned will put them in a negative calorie balance.
The problem is doing additional reps requires you to lighten up the weight and as we know that’s a sure-fire way to lose muscle.A better choice is to keep your reps in the 4-6 range with the heaviest weight you can manage.
Short, intense sets are the order of the day as they’ll force your body to keep your muscle and strength which means the weight loss will be mostly fat!
Step 3: Reduce Exercise Frequency By Working Out Less
We learnt that you can cut workout frequency by 2/3rds if you keep the weight heavy and that we can reduce volume by culling less effective exercises.
So how should your workout be structured?
Here’s how to do it:
- Focus on compound exercises such as squats, deadlifts, bench presses, barbell rows, chin ups and pull ups as they work multiple muscles at the same time
- Your workouts should be intense but quick with only a handful of the big exercises to focus on
- Focus on progressive overload and add weight to each movement every week or at least maintain the weight
Step 4: Reduce Frequency and Volume By Dropping Cardio
I never use cardio to get lean as it’s simply a poor investment of your time and effort and only increases your workout frequency.
An hour of cardio burns between 300-600 calories which is the equivalent to an average sized sandwich you buy at lunch.
Think about that for a second….
That sandwich alone took an hour of exercise to burn off, so imagine how long it would take to burn off enough calories to put you in a negative calorie balance. This is why using cardio for fat loss is ineffective and calorie deficits should come from your diet.
Regulate your calorie intake and you can still lose fat AND get additional recovery time which is well needed.
Your Checklist For Ensuring Your Fat Loss Workouts Are Optimised!
- Lose fat by regulating your food intake
- Maintain muscle by focussing on progressive resistance training
- Reduce exercise frequency by cutting or limiting cardio
- Reduce workout volume by removing less effective isolation exercises
I seriously recommend you implement the strategies in this article as soon as possible! I understand you might be apprehensive as my advice is vastly different to mainstream fitness recommendations.
But remember, the fitness industry isn’t going to tell you to workout less often because it’s bad for business! I’ve got nothing to gain my telling you to workout less so ask yourself who has your best interests at heart.
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