Turn Up Tuesday Fitness Tips: November 7, 2022 — DMP Fitness

Hey!

Yes, most people want to lose weight but detest doing cardio. Cardio exercise can be a painfully monotonous activity for those who love to push and pull weights. The bulk of iron pumpers wince in dread when it’s time to get on the treadmill, stationary cycle, or elliptical, regardless of the type of cardio—HIIT, steady state, or any other.

But when it comes to burning off body fat, isn’t exercise just a necessary evil? Not always, the same barbells, dumbbells, and equipment used to ignite hypertrophy may also be used to incinerate fat like butter in a flame when used properly! The crucial elements include picking the ideal exercises, adding the right rep range, planning your sessions properly, and picking up the tempo.

If you adhere to the advice provided here, you might never need to use a treadmill again!

#1 Choosing Exercises

Compound lifts are the most advantageous whether using barbells, dumbbells, machines, or bodyweight exercises to burn fat cells, especially when targeting bigger muscle groups like the back and quads. The best way to increase metabolism, burn calories, increase natural growth hormone (GH) production, and increase heart rate is to perform these exercises. GH is a very potent fat burner that is released in reaction to severe resistance training.

#2 Rep Range

It is advisable to keep reps in the medium to medium-high range on all sets since we want to burn body fat. For upper body exercises, this equates to 10–12 repetitions, and for lower body activities, 13–20 repetitions. By doing this, you will once more enhance calorie expenditure, lactic acid production (which boosts GH production), and metabolism stimulation while still giving your muscles a demanding enough basis of resistance to promote hypertrophy.

3. Exercise Arrangement

Most of the time, lifters use a “straight sets” strategy, with about 2-3 minutes of rest in between each, when concentrating their efforts on exhibiting pure muscle mass. However, it is much more successful to use specific sorts of supersets, circuits, and extremely fast-paced training when trying to get “shredded” enough to show off a wicked 6-pack, razor-like separations, deep cuts, rippling striations, and veins that seem like road maps like The Hulk!

Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!

Workout A:

Exercise

Barbell Squats – 3 sets, 13-15 reps

Alternating Barbell Lunge – 3 sets, 13-15 reps

Stiff Leg Deadlift – 3 sets, 13-15 reps

Burpees – 3 sets, 13-15 reps

Underhand Grip Barbell Bent Row – 3 sets, 10-12 reps

Close Grip Push Ups – 3 sets, 10-12 reps

Standing Military Press – 3 sets, 10-12 reps

Close Underhand Grip Pull Up – 2 sets, Max Reps

Bicycle Crunch – 3 sets, 16-20 Each

**Rest between sets should be 30-60 seconds.

Workout B:

*Superset

A1. Hack Squats – 3 set, 13-15 reps

A2. Push Ups – 3 sets, 10-12 reps

B1. Leg Press – 3 sets, 12-15 reps

B2. Wide Grip Pull Up – 3 sets, 10-12 reps

C1. Long Jumps – 3 sets, 13-15 repss

C2. Seated Dumbbell Press – 3 sets, 10-12 reps

D1. Good Mornings – 2 sets, 12-15 reps

D2. Standing Alternating Dumbbell Curl – 2 sets, 10-12 reps

E1. Standing Broomstick Twists – 3 sets, 21-25 Each

E2. Bench Dips – 3 sets, 10-12 reps

**Rest between supersets should be no longer than 2 minutes

Workout C:

*3 Rounds

Deadlift 3 -12-15 reps

Incline Dumbbell Press – 10-12 reps

Box Jumps – 13-15 reps

One Arm Dumbbell Row – 10-12 reps

Walking Lunge – 13-15 reps

Wide Grip Barbell Upright Row – 10-12 reps

Lying Leg Curl – 12-15 reps

Skullcrusher – 10-12 reps

Hanging Straight Leg Raise – 16-20 reps

V Handle Grip Pull Up – Max Reps

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