Replace Cardio With Weights - AnabolicMinds.com
    • Replace Cardio With Weights


      by Mike Simone Men's Fitness

      If you're following a basic fat loss program, or losing weight is your goal in general then chances are there's some type of cardio-training included in the program. Whether it's intervals or steady-state cardio, after a while things become mundane, boring and you could just want to skip it all together.

      Before you lose more motivation than fat, we've asked owner of TRyM Fitness and HUMANFITPROJECT correspondent, Tim McComsey C.S.C.S., RD. to provide and demonstrate a great workout to replace those boring cardio sessions. It's a 5-move, 7-rep, "down-the-ladder" giant set that will boost your strength, endurance and torch fat.

      THE ROUTINE SET UP

      > Select ONE weight or amount of resistance for ALL the exercises [5] in the set.
      > Perform all exercises [5] in a row with NO rest in between the movements.

      > Rest ONE minute after completing all of the movements [5] collectively.

      THE ROUTINE STRUCTURE

      SET ONE: 7 reps SET TWO: 6 reps SET THREE: 5 reps SET FOUR: 4 reps SET FIVE: 3 reps SET SIX: 2 reps SET SEVEN: 1 rep

      Move One

      > Position your feet at shoulders-width.
      > With an overhead grip (knuckles facing forward and palms back) grab the bar just about shoulders-width.

      > Bend forward at the hips while keeping the back straight.

      > Pull the barbell upwards to about just below your chest.

      > Squeeze your shoulder blades together. Release and repeat.

      Move Two

      > Position your feet at shoulders-width with your feet turned slightly outward.
      > With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.

      > Sit back with your weight on your heels.

      > Pull the barbell upwards while guiding it along your shins. Keep your butt down!

      > When the barbell reaches your knees "pop" your hips forward. Repeat

      Move Three

      > Position your feet at shoulders-width.
      > With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.

      > "Clean" the bar to the top of your chest/shoulders.

      > With weight on your heels and the body in a straight line, explosively press the bar overhead.

      > Lock the shoulders out, slowly lower the weight and repeat.

      * Always remain looking forward during the movement. Also, the bar should travel on-line in front of your nose and chin.

      Move Four

      > Stand upright in front of the barbell so that it is resting across your shoulders and behind your neck. Your feet should be hip-width apart and your toes naturally turned out.
      > Slowly lower down toward a fully squatted position - Think of this as trying to sit on a stool right behind you.

      > Keep your weight balanced between the balls of your feet and your heels as you go down.

      > Push your chest out very slightly in front of you to counterbalance the heavy load on your heels.

      > When your thighs are parallel to the floor, you will have reached the full depth of the squat.

      > Reverse motion and drive up through your feet to return to the starting position.


      > Stand tall with the barbell resting on the back of your shoulders/traps.
      > Tighten and engage the core.

      > Slowly bend forward and keep your back straight.

      > Continue to keep the core engaged and return to the top starting position.

      * Progress slowly with this movement as it can be dangerous if performed incorrectly.

      Source: http://www.mensfitness.com/training/...cement-routine