Burn maximum fat
Here is a training system that burns fat at an incredible rate.
The only problem is that it cannot be done by extremely overweight individuals, the aged or persons with joint problems.
Known as High Octane Cardio (HOC), this type of training, I believe, is being used by boxers. They call it ‘Roadwork.’
How boxers do it
Jog fifty yards and immediately do a set of push ups and crunches, 25 reps on each exercise. Get up immediately and start jogging again for another 50 yards.
Repeat the push ups and crunches sequence. Continue this cycle for several minutes. This kind of training builds up cardiovascular and muscular endurance.
You can also combine cardio training such as jogging and rope jump (skipping) with certain ballistic weight training exercises such as dumbbell swing, dumbbell snatch and dumbbell clean and jerk. These exercises work several large muscle groups at the same time and burn a lot of fat. You will also use the entire body as one unit, which may increase coordination. Combat athletes will develop speed and power from ballistic exercises.
Place a dumbbell on a track field and another dumbbell on the opposite side of the field. Start jogging. When you come to one of the dumbbells, pick it up and do 10-20 reps of dumbbell swing to chest level. Put the weight down, jog to the other dumbbell and do 10 reps of one-arm dumbbell clean and jerk. Do 10 reps with other arm as well.
This is called one lap. Perform four such laps.
The workout may take about 10-15 minutes depending on how fast you jog and how fast you train.
Eventually do eight laps.
Place four dumbbells on the field, at four different points. Perform the training as before, jogging from one dumbbell to another.
So, one lap will now have four sets of exercise and four small bouts of jogging.
Eventually perform four laps and then work up to eight laps!
Rope jump for one minute, then do a set of dumbbell swing.
Jump again for one minute and then do a set of dumbbell snatch.
Do jumping again for one minute and then do a set of dumbbell clean and jerk.
This is one round.
You can start with five to 10 rounds. When that gets easy, do rope jumping for two minutes.
Fat will melt off your body.
Points to remember
1. For fat loss, do three HOC workouts a week and a maximum of two regular weight training workouts.
2. If you want to build size or strength and also lose a little fat, do only one HOC workout a week.
3. Always perform HOC workout on an empty stomach.
4. Drink plenty of water during and after training.
5. Consume a top class protein supplement, amino acids and some carbohydrates after workout.
_ C. Lakshmi Kumar