Burn fat, get into shape
I keep receiving requests from my readers to post more stories on different kinds of routines to burn fat and tone-up the muscles.
I posted a story under the training category titled ‘Shape up – lose fat and get muscular’ sometime ago.
Another story titled ‘Workouts to build muscle, lose fat’ also has routines and diet suggestions.
Here is a routine which has been recommended by a highly respected trainer and Indian Body Building Federation national judge A. Malayaman.
A multi-title winner and author of several books, Malayaman’s knowledge, simplicity and professional ethics have earned him the respect of millions all over Tamil Nadu and beyond.
He recommends the following routine to a person who has been training for a while and intends to get lean.
Monday & Thursday
1. Standing calf raises 4 sets 15 reps
2. Barbell preacher curl 4 sets 8 reps
3. Bench press 4 sets 10 reps
1. Seated calf raises 4 sets 15 reps
2. Concentration curl 4 sets 8 reps
3. Incline dumbbell flye 4 sets 10 reps
Tuesday & Friday
1. Leg curl 4 sets 15 reps
2. Barbell rowing 4 sets 8 reps
3. Lying barbell extension 4 sets 10 reps
1. Stiff leg deadlift 4 sets 15 reps
2. Lat pulldowns 4 sets 8 reps
3. Triceps pressdowns 4 sets 10 reps
Wednesday & Saturday
1. Squats 4 sets 12 reps
2. Press behind neck 4 sets 8 reps
3. Reverse curl 4 sets 10 reps
1. Leg extension 4 sets 12 reps
2. Wide-grip upright row 4 sets 10 reps
3. Barbell wrist curl 4 sets 10 reps
Hanging knee raises 3 sets 15 reps each
Reverse crunches 3 sets 15 reps each
Oblique crunches 3 sets 15 reps each
Crunches 3 sets 15 reps each
What is a Triset
Performing one set of an exercise each for the same muscle groups without taking a gap between them is known as a Triset. Here, you perform a sequence of 3 exercises for 3 diffrenet muscle groups, which is being loosely called a Triset by some people. As one of my friends has rightfully pointed out, it should not be called a Triset.
How to go about
After a general warm up, choose a weight with which you can perform only the prescribed number of reps in textbook form on the first exercise. Get those reps and move on to the next exercise without resting. Train with a weight with which you can get only the prescribed number of reps and move to the third movement. Complete that in the above mentioned manner.
You have now performed one sequence of 3 exrcises.
Rest for a minute and perform 3 more sequences of the same combination, taking a minute’s rest between them.
Then rest for a minute and perform 4 rounds of the second combination. That concludes your workout for the day.
You will have to train like this, six days a week.
Perform very brisk walking or cycling for 35-45 minutes each session, 3 days a week. If you carry a lot of fat, you may need even 4-6 cardio sessions a week.
Take the next step towards getting lean today.
PS: This workout, when combined with a leaning-out diet as suggested in the story, ‘Shape up – lose fat and get muscular,’ will burn a lot of fat and help you to get lean and muscular.
However, some bodybuilding competitors (yours truly included) feel good performing only a conventional, heavy routine with more exercises for each muscle.
As regards competitors who wish to get into peak shape, I would want them to use their experience and wisdom to make a training programme that gives them best results.
_ C. Lakshmi Kumar