In today’s post I will be continuing the tutorial series for my Pursuit of 6 Pack Abs. This time I want to share an outline of another Metabolic Resistance Training program I use for getting leaner. I previously introduced a circuit training program which I suggested using for about 3 weeks (Metabolic Conditioning Phase). Now it’s time to move on to the Metabolic Drive Phase which involves heavier weights and antagonist super-sets.
It’s a three day split, to be performed on alternate days. Perform 3 HIIT sessions per week as well, on your “off” days. Here are the videos for each workout:
Day One: Upper Push-Pull Horizontal Plane
Day Two: Lower Body Push-Pull
Day Three: Upper Push-Pull Vertical Plane
As long you use similar movements you can vary the exercise selection depending on what you have available to you. Perform this program for a month, then switch back to the Metabolic Conditioning Phase for 3 weeks, alternating between these two programs, progressively making them more challenging each time. A full program description will be available soon at www.GetLeanBook.com.
Upcoming tutorials will cover supplementation, sleep, and mental conditioning; watch for that!
Stay fit,
Josh
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I agree with the other 2. Weight watchers is a ralley good program. I know a lot of people who have lost a lot of weight on it.. You just have to do everything in moderation. everyonce in a while things are okay but don’t have them often. all fried stuff isn’t good for you. chocolate, cheese, hot-dogs, corn dogs, regular soda (a lot of wasted calories, switch to diet you’ll end up likeing it) icecream, and deserts. ect. but like I said these things are okay everyonce in a while I just wouldn’t do them all the time. another thing to watch is portion size. if you go out to eat eat half and take half home for tomorrow (just a tip) hope I helped at all and good luck I know its hard!
20 mins of cardio a day AND a balcnaed healthy diet will get you a 6 pack, hell not even every day every other day would probably do it and If you can’t take 20 minutes out of your day to go for a bike ride or a jog then you must be VERY busy. That doesn’t sound excessive to me. Common misconceptions about abs especially is that you need to do 1000 crunches a day to get them. That’s just not true, everyone has great abs it’s just that some peoples are covered by a layer of fat, shed that fat and you will see abs it’s that simple. Just my thoughts, you may not be interested but you have a comments box so I commented.
I agree Hugo, it doesn’t take a huge time commitment.. and most people still think they need hours of cardio and crunches to get abs, but that’s not the case. Everyone thinks they are so busy, but I bet they still find 20 minutes to watch TV or troll on Facebook, lol! I do believe some form of resistance training is also needed for muscular development, but brief intense workouts are best. Then you can be sure your abs are developed… you just need to blast that fat off to see them! Keep in mind nutrition is even more important than exercise, wouldn’t you agree? Thanks for your comment Hugo!
anybody can gain weight just by eaintg a lot of fattening foods. but it takes hard work to gain healthy weight. What he means by gaining healthy weight is muscles! in order to do this you need to eat a lot of protein and carbs, and make sure your eaintg a lot of healthy things like vegetables and fruit..the unhealthy way to gain weight is by eaintg junk food, which will turn to pure fat if you don’t exercisethere is no such thing as healthy or unhealthy fat, fat is fat.to gain healthy weight, you must eat healthy and workout
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