Posted on March 12, 2014 by Jenny Cromack

An often overlooked method of weight loss is high intensity resistance training; high intensity weight lifting has been shown to dramatically increase your fat loss, build muscle, improve your conditioning and leave you in a heap on the floor. Not only do you get all of the above but high intensity weight lifting has been shown to increase calorie burning in the body for up to two days after the workout.

However  it is much nicer on paper than in reality, to achieve the intensity required you need to work hard… very hard!  Slacking off even slightly means that you won’t get anywhere near the desired effect. If you give everything you have into the workout it will reward you back 10 fold! Bear that in mind when your training.

The sole aim of these high intensity weight lifting sessions is to create a huge metabolic disturbance and build up as much lactic acid as you can tolerate. I know this sounds a bit sadistic however the more lactic acid you produce, the more growth hormone you release. Growth hormone is associated with an increased rate of fat loss, increased protein synthesis and the feeling of being bad ass!

So how do we create this massive build up of lactic acid?

It sounds quite simple but believe me after 1 set its a struggle to stick to the rules.

• We need to extend the eccentric portion of the lift to around 4 or 5 seconds, this means slowing down the decent of the weight.
• The concentric phase of the lift must be as explosive as possible
• You cannot pause between reps, there must be constant tension in the muscle
• Rest periods between exercises should be limited to 45 sec for beginners and 30 sec for the advanced exerciser
• Rest between superset groups must not exceed 200 seconds

Below is a sample workout- give it a go and let me know how you get on

A1- Cycle squat 4 sets 8-10 reps (tempo 4010) rest 45s

A2- Incline DB semi supinated bench press 4 sets 8-10 reps (tempo 4010) rest 45s

Rest 3 minutes after 4 sets of A have been completed

B1- walking barbell lunges (extended stance) 3 sets 12 steps (tempo 3010) rest 45s

B2- Close grip supinated pull ups 3 sets 8-10 reps (tempo 4010) rest 45s

Rest 3 minutes after 4 sets of A have been completed

C1- Military press 3 sets 8-10 reps (tempo 3010) rest 45s

C2- Barbell Good morning 3 sets 8-10 reps (tempo 4010) rest 45s

Collapse on to the floor!

This workout works amazingly well for fat loss, however it all comes down to intensity, if you slack off even slightly or extend the rest periods the session becomes ineffectiveSo, control tempo, control rest and reap the rewards with high intensity weight lifting.

Chris