Sounds of “clings and clangs” can either be a deterrent or incentive for most people looking for results.
I agree, it could be intimidating, but also the feeling of dropping that whopping 45 pounder on the
rubber gym tile can make a Beta feel like the Alpha…… for a moment.
If you’re someone that’s afraid to get any bigger than you are now, then the mere thought of lifting
weights really hinders your perspective of achieving your goals. Trust me; I know how you feel because
that’s EXACTLY how I feel. It seems that every time I follow a plan, it’s all about anaerobic exercises, and
majority of experts swear by it. So it can’t be all that bad, can it?
Proper exercise, along with a healthy diet, is a major component to success. You can’t really have one
without the other, and unless someone suggests otherwise, this will be a core ingredient in my daily
routine. I’m not new to working-out with weights or any physical activity, so I’m just going to jump into
what I’m familiar with. The idea here is to incorporate weight lifting, along with HIIT (High Intensity
Interval Training) Cardio to really turn on the furnace deep inside my core.
For my first “Try-On”, I’m going to combine a couple muscle groups together. Each group will work out
the large muscle and the small muscle relative to that body part (For example: Chest and Triceps). This
seems to be the most common workout regimen for many individuals, so I’m going to start with this.
Now, there are many arguments out there about “high reps, low weight” vs. “low reps, high weight”.
To be honest, I don’t know what’ll work best for me, so I’ll try a combination of both; Supersets with a
Dropset. If anyone’s not familiar with this method, it’s basically increasing the weight after every set
while alternating between 2 exercises that work the same muscle group. A Dropset is performed during
the last set, and instead of increasing the weight, you will revert back to the starting weight (lightest
weight for a certain number of reps).
For Example: Superset with a dropset
Sets | Exercise | Weight (lbs) | Reps
1 Incline Chest Press 100 15
1 Incline Chest Fly 100 15
2 Incline Chest Press 120 12
2 Incline Chest Fly 120 12
3 Incline Chest Press 145 10
3 Incline Chest Fly 145 10
4 Select one of the exercise 100 8
Ideally (my thought process behind this) my muscles will be pushed to the limit and will continue to burn
the fat deposits around my muscles, hence define a better me. But then again, I can’t help but think it
will make me more bulky. Maybe the combination of HIIT will get me the results I’m looking for?
High Intensity Interval Training (HIIT) Cardio is all the rave now-a- days, and rightfully so. I mean, if you
tell me that I can get better results by performing HIIT Cardio a couple times a week for a fraction of the
time than running on a treadmill for an hour a day, I’m all ears. HIIT Cardio is performing cardio routines
by alternating between “high intensity and low intensity” for a set period of time. For example:
sprinting for 30 seconds and your max heart rate, and then walking for 60 seconds — repeat. But,
doesn’t it sound too good to be true? There are reports out there that claims HIIT Cardio can burn
calories for another 24-36 hours AFTER you complete your session! That’s insane. It’s surely better than
what I’m doing now, so I’m giving it a try.
To find what best works for me, I have no choice but to try it on for a few weeks and see how my body
reacts. I’m thinking of following this regimen for about 8 weeks and see where I am at the end of Week
#8. My only concern is bulking and gaining more mass while performing these workouts. If that
happens, maybe there’s something else in play? Surely, as we all know, exercise is just one component
to success. Hmm…. That leads me to nutrition…..