среда, 23 октября 2013 г.

Emergency Shred: 2-Week Workout to Get Shredded


This high-intensity two-week program will help you ease into fall leaner than you thought possible—if you're ready to put in the work.
By this time of year, people usually fall into one of two camps: One is full of those who hit the iron in the spring and carried the fruits of their labor through the gantlet of the sleeves-optional social circuit. The other is loaded with those who almost hit their desired level of conditioning before their abs died a slow and painful death at the hands of summer ale and finger food.
But no matter which category you fall into, the remaining weeks of warm weather offer opportunity— one last shot to show of a body you can be proud of. But that chiseled look you’re hoping to use as a new profile pic is going cost you. The most proven and reliable programs out there are the ones that account for progression and adaptation; the ones that call for specific cycles of work at varying intensities and loads, to elicit a particular result.
Sadly, with the autumnal equinox on the horizon, you don’t have that kind of time. In order to slay the good times you’ve accumulated around your waistline this summer—or to recapture your early June form—you’re going to need to dig in with a program that forces results by attrition. The goal is to train so hard, so often, and so well that your body has no choice but to respond with a markedly increased capacity to torch fat.
This routine is from the “break in case of emergency” vault, and those who follow it to the letter will be decidedly more prepared to go sans shirt in the waning days of beach season. Will you be one of them?

2-Week Shred Plan
 Clear the docket—you’re going to be busy for the next two weeks. here’s how to navigate your way through the “emergency shred” routine.
DayActivity
1Resistance
2Cardio
3Resistance
4Cardio
5Resistance
6Cardio
7Resistance
8Rest
9Cardio
10Resistance
11Cardio
12Resistance
13Rest
14Cardio

Pages

Selective Adaptations
In order to produce the desired results, you’re going to have to submit to a slightly less academic—but utterly more chaotic—method of training. while most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. it’s going to be tough, but it’s going to work.

Intensity
It takes more than a couple of leisurely jaunts on the treadmill to get into photo-shoot ready shape. those who achieve the lean, muscular look of the men you see in these pages have done so by tackling tough workouts with zeal. by incorporating higher intensity protocols—such as Tabata and high-intensity interval training (H.I.I.T.)—you keep your workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Tabata, which calls for eight 20-second cycles of work followed by 10 seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.
Frequency
Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. over the next 14 days, you’ll put in 12 total workouts, with two rest days built in. the increased frequency of workouts will up the number of calories you’re burning over the course of the program. by keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with positive results.
Resistance
This two-week program mandates the use of heavy compound exercises to start every weight workout. by keeping heavy training in your program, you’ll force your body to keep its natural production of growth hormone (gh). High gh, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. on each Tabata exercise, start with a weight you can handle for 12–15 reps. as the work drags on, your rep counts will fade. pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds.
Cardio
You’ll start each cardio day with Tabata-timed cardio. The h.i.i.T. protocol that follows calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute. you’re free to choose your method of cardio, but treadmill running has been shown to burn more calories than cycling. in the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each, with active rest diminishing by a second. you can expect a similar uptick in volume each cardio session.
Rest
Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. this will help you bank more energy for the work days that follow. These rest days are mandatory. For those of you hitting the panic button, don’t fret—12 out of 14 days at these intensities will still be plenty adequate for getting your shred. remember: your body changes while it recovers, not while you train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and 14.
Resistance Days
Workout
There are three resistance workouts—each done twice—in the 14-Day emergency shred schedule. all start off with a basic compound movement done with heavy weight, which is followed by a series of more targeted exercises done Tabata style.
Days 1 + 7
ExerciseSets/Reps
Deadlift4/8
Rest no more than 60 seconds between sets.
Tabata (focus: chst, back abs): Inclinde Dumbbell Press, Wide-grip Pulldown, Pec Deck, Seated Cable Row, Double Crunch
Days 3 + 10
ExerciseSets/Reps
Deadlift4/8
Perform sets in rest-pause fashion, if necessary, doing 2–3 reps at a time, then resting 15–20 seconds; repeat as many times as necessary till you reach 8 reps. Rest no more than 60 seconds between sets.
Tabata (focus: delts, biceps, triceps): Dumbbell Lateral raise, incline Dumbbell Curl, Lying Dumbbell extension, rear-delt raise, Hammer Curl, Pressdown
Day 5 + 12
ExerciseSets/Reps
Bench Press4/8
Rest no more than 60 seconds between sets.
Tabata (focus: chest, back, abs): mountain Climber, kettlebell or Dumbbell swing, Pushup, Underhand Pulldown, Dumbbell Flye, Dumbbell row, bicycle Crunch
Dynamic Cardio
Moves like the mountain climber, kettlebell swing, and bicycle crunch allow you to train multiple muscle groups in an athletic, dynamic fashion. each move also actively works your rectus abdominis and your deeper-lying transverse abdominis.

Cardio Days
Workout
On your cardio days, you’ll lead off with a Tabata-timed cardio move to send your heart rate soaring. you’ll follow with interval sprints.
Day 2
Tabata: Burpee
SprintsTime
High Intensity12 sec.
Low Intensity48 sec.
10 TOTAL SPRINTS
Day 4
Tabata: Speed Skater
SprintsTime
High Intensity13 sec.
Low Intensity47 sec.
11 TOTAL SPRINTS
Day 6
Tabata: Mountain Climber
SprintsTime
High Intensity14 sec.
Low Intensity46 sec.
12 TOTAL SPRINTS
Day 9
Tabata: Burpee
SprintsTime
High Intensity15 sec.
Low Intensity45 sec.
13 TOTAL SPRINTS
Day 11
Tabata: Speed Skater
SprintsTime
High Intensity16 sec.
Low Intensity44 sec.
14 TOTAL SPRINTS
Day 14
Tabata: Mountain Climber
SprintsTime
High Intensity17 sec.
Low Intensity43 sec.
15 TOTAL SPRINTS



Emergency Shred: Eat Your Way Ripped

The emergency shred meal plan that'll get you ripped in two weeks.
Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef eric Diggs (teambanks-bodybuilding.com), maximizes muscle repair while minimizing breakdown. totalS

Meal 1

► 6 egg whites
► ½ cup oatmeal

TOTALS:
Calories: 266
Protein: 30g
Carbs: 32g
Fat: 4g

Meal 2

► 6 oz nonfat or
► 1% greek yogurt
► 1 banana

TOTALS:
Calories: 258
Protein: 17g
Carbs: 44g
Fat: 0 g

Meal 3

► 6 oz chicken breast
► 4 oz sweet potato
► 1 cup broccoli

TOTALS:
Calories: 406
Protein: 60g
Carbs: 30g
Fat: 0g

Meal 4

► post-workout shake with 35g whey protein

TOTALS:
Calories: 120
Protein: 35g
Carbs: 4g
Fat: 1g

Meal 5

► 6 oz salmon
► ¼ cup brown rice
► 4 oz asparagus

TOTALS:
Calories: 315
Protein: 24g
Carbs: 16g
Fat: 19g

Meal 6

► 6 oz cottage cheese
► 10 almonds

TOTALS:
Calories: 205
Protein: 21g
Carbs: 9g
Fat: 8g

TOTALS FOR THE DAY:

Calories: 1,557
Protein: 176g
Carbs: 135g
Fat: 37g

Emergency Shred: Supplement Stack

Use these supps to fuel the workouts in the Emergency Shred program.

SUPPLEMENT

DOSE/TIMING
100–300mg, 2–3 times daily, with one dose 30–60 min pre-workout
BENEFIT
Acutely increases strength, delays fatigue, blunts pain, increases burning of fat during exercise

SUPPLEMENT

DOSE/TIMING
1–3g, four times daily, including immediately pre- and post-workout and before bed
BENEFIT
Shuttles fat to mitochondria, where it can be burned for fuel 

SUPPLEMENT

DOSE/TIMING
2–3g pre- and post-workout
BENEFIT
Maximizes strength, power, and stamina

Комментариев нет:

Отправить комментарий