- Uncover the real science behind fat loss and muscle growth. Not exactly. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. rest, 50% 10RM), 10 sets, 10 reps (40 sec. Six Week Shred includes comprehensive learnings about diet, equipping you with the flexibility to eat snacks and more – while looking and feeling your best. Training our full-body actually maximizes fat loss, so we don’t want to leave any body parts out. So, if you’ve seen some female bodybuilders with physiques that seem off-putting, there’s a good chance they’re ingesting some form of steroids. So, let’s get started! The cycle begins again on Tuesday the following week. Six Week Shred is an entirely self-funded program, receiving no compensation from sponsors or other interests. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat. On HIIT 100s exercises, select a weight that's equal to 50% of what you could normally do for 10 reps. Don't worry about going too heavy. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise. In other words, you burn more calories and more body fat while you're sitting around doing nothing. The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that's maintained after the workout is over. Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding. Enter HIIT 100s, M&F's most efficient program to date for whittling away stubborn body fat in a short period of time. There we go! Don't risk doing a workout improperly! The Zeus Fitness 6 Week Shred Is Officially Live... - YouTube This will help build more muscle power and strength, despite using such light weight. If some exercises use equipment not found in your gym, alternatives will be provided. But, top female models almost always work their full body, including the ones I train. When you go back to your regular regimen, where you're resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. This course guides you every step of the way through the diet and exercise routines. “Do I need to spend money on supplements during this program? The reason for this is genetic make-up. Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning. Enter HIIT 100s, M&F's most efficient program to date for whittling away stubborn body fat in a short period of time. The week before you start the HIIT 100s program, work these exercises into your training to get a gauge on appropriate weights. Join today and unleash the power of BodyFit! Moreover, Six Week Shred is more than a workout routine. No more hiding under sweats and hoodies. Eliminate breads, flour, and gluten grains including wheat, barley, and rye. Despite popular belief, it’s actually extremely difficult for women to develop the larger, bulky upper-body muscles prominent in men. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. Don't worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire. - Learn dieting secrets that allow for flexible eating. (Week 4 / Day 23), Welcome To Legs / Abs Day! For this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. For each major muscle group, after following the HIIT 100s protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM). A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat. These, paired with hollywood-studied diet techniques, are the key ingredients for a celebrity physique. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see "HIIT Findings"). Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. It’s people like you that keep the world a better place. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Welcome To Legs : Abs Day! No more hitting the gym at the quietest times with your head down at the floor. (Week 1 / Day 3), Welcome To Legs : Abs Day! (Week 5 / Day 31), Welcome To Legs / Abs Day! It combines brutally-tough strength training with a cardio response that plain annihilates fat stores. (Week 3 / Day 15), Welcome To Legs / Abs Day! On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. Any chain or local gym equipped with standard equipment is fine. The following workouts are simple to follow, just not very easy to do. Workout notes: Hints and tips to get ripped Compound exerci… Even though the weights you use will need to be light, your muscles will still get the signal to grow. "I've always wanted to get rid of my skinny-fat physique, and I honestly couldn't be happier with the way I look. Bradlee comes to mind, a singer whom I’ve helped transform his previously-skinny physique into an impressively built, yet lean, body. After enrolling you can use your login to access the full course via the website, or by using the Teachable app, which can be downloaded here. In just two months you’ll be unrecognizable. For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. You'll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. “I’m a girl, will this program make me look weird and bulky?”. You won’t find talking points from a supplement company, or up-sells on a miracle pill. While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. The combination of methodical dieting and intense workouts are a recipe for the fate of stubborn fat. You'll follow the muscle group-specific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches; or my own unique lift known as the dead/curl/press.