Have you ever been to the area? Whether it’s baking cakes, playing golf, driving, or singing, we’ve all been in the zone. And now we can enter the zone of weight loss and body sculpting. We just need to get into the “hot zones” with our weight loss exercise.
On Saturdays I train a couple of guys who work in the banking industry. These guys often work 15-hour days during work and have young children, so they only get a chance to see me for a workout once a week.
And that means I have to make it count.
Fortunately, their Type A personalities make it easy for them to get results…as they’re engaged, focused, and ready to hit the gym.
So how do I make training as effective as possible? Well, as I mentioned in one of my series of advanced training articles, I focus on 4 training “hot spots”:
behind the legacy
upper back
Chest
ABS
Take care of these areas using multi-muscular exercises and you’ll speed up metabolism throughout your body in about 15 minutes. In fact, with the correct selection of exercises, you can train the entire body in 2 movements.
This is how our workouts usually go.
Like anyone else, we start with a bodyweight warm-up, always starting with some form of overhead squat.
Overhead squat (holding a band or rod)
push up
Lunge (holding 1 second at the bottom)
inverted row
These 4 exercises prepare the muscles of the 4 hot zones for a more intense exercise. Next, we move on to traditional turbulence training strength supersets.
A1) Squat or leg press
A2) Bench press or dumbbell chest press
Tip: Increasing the width of the squat position allows the lifter to push their hips back further and allows them to get more work and results for the glutes and hamstrings.
B1) DB Row or Seated Row
B2) Hamstring Curl
And now, from here to the end of the session, everything else is “gravy”. We’ll be doing Pullups, DB Split Squats (even though he dreads this exercise), Ab Wheels, Chins, and Dips, just to name a few of our “go to” exercises. Even some arms at the end for fun. You always have to have a little fun, and it’s a nice reward for overcoming wicked split squats.
But again, if you’re short on time but need a full body workout, all you need to do is make sure you hit those 4 “hot spots” in your session.
Make training simpler, but more effective.