Got some leftover holiday weight you’d like to eradicate in a hurry? Use this high-intensity training plan and be leaner within a month.
The holidays got the best of you, yet again. You couldn’t resist the brownies and the mashed potatoes and the buttered dinner rolls and the rum and the eggnog. The feast lasted, what, six weeks, give or take? Now it’s a state of emergency. The number on the bathroom scale is shockingly high, and the mirror is telling you that’s bad weight, not lean muscle.
Desperate times call for desperate measures. Meaning: You need our appropriately named Emergency Shred training protocol, designed by Bill Shiffler, owner of CrossFit Renaissance in Philadelphia and a competitive amateur bodybuilder (renaissancephysique.net). Give this program your undivided attention for at least the next couple of weeks, and your holiday weight should be gone come February
PROGRAM OVERVIEW
Emergency Shred is a five-days-a-week plan consisting of two broad methodologies intertwined throughout: hypertrophy training (HT for short) and metabolic conditioning (MC).
With HT, you’ll do staple mass builders for all major muscle groups with moderate rep counts. You’ll also focus on two to three muscle groups per hypertrophy workout. MC workouts will be performed in all sessions, similar to CrossFit “metcons,” utilizing compound, functional movements at high intensities.
“The combination of hypertrophy and metabolic training is the best of all worlds,” Shiffler says. “You get the muscles that show and the muscles that go. Building muscle and maintaining a higher level of lean body mass help increase your basal metabolic rate, the rate your body burns calories. The metcon workouts further stoke the fat-burning fire.”
Denne historien er fra January 2019-utgaven av Muscle & Fitness.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent ? Logg på
Denne historien er fra January 2019-utgaven av Muscle & Fitness.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
7 Things Fitness Insiders Want You To Know
We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.
GRAGE AGAINST THE MACHINES
Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.
GO TO BED TIRED
Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.
Light Up Your Legs
Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.
ROMAN'S SECOND REIGN
After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.
COOL RUNNINGS
To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.
THE FUTURE OF STEROIDS
M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports
BRAIN FOOD
These seven foods will nourish your body and sharpen your mind.
THE MODERN RUNNING SHOE...DISSECTED
More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.