How to Get Super Lean
Weight training effectively at the gym requires discipline, courage, tenacity, will and focus. Once you get started on a program you must strive to push further and further with every workout in order to make significant gains and produce positive change.
Sound like an uphill battle? Well, in many regards that is exactly what it is. However, there are ways to enhance the effectiveness of your weight-training routines that will assure you reach your goals faster than you could have imagined-and make it more fun as well. It isn't so much about working hard, but about working smart in order to safely get the most out of each session.
The key here is active rest in between sets. Here are a few suggestions for intervals you can perform in between lifting sets.
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Instructions
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1
Jump Rope
In between sets try jumping rope for on minute or set a goal of 50 or 100 jumps. This will get your blood flowing and amp you up for your next set or series of lifts.
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2
Bosu Kick-outs
See my article for a description of this drill-it is sure to get your heart rate up and get you in touch with your CORE (link in Resources below).
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3
Treadmill Intervals
Fast-paced jogging, sprints, steep incline walk or just plain walking-you decide what pace and intensity you want to utilize in between lifting.
For more on this subject, check out my article on spicing up your treadmill workouts (see Resources below).
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4
Bench Step Over
Start on the left side of a flatbench and put your right foot on top of it dead center. Step up and over the bench with your left foot behind you until the left foot taps the floor on the other side of the bench. Then return to the starting position. Repeat 10 to 20 times on each leg. Ideally, you should do these at a fast pace to incorporate agility and balance.
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Tips & Warnings
As always, check with your doctor before starting an exercise program.
Be honest with yourself, push as hard as you can, but start slow-listen to your body.
Be creative-if you think of something else you can do to get your heart rate up between sets-go for it!
If you ever feel nausea or dizziness-stop what you're doing.
