Getting started on a good strength training program is one of the most vital things that you can do to promote a higher level of success from your workout program. Far too many people skip over weight training when their goal is fat loss either because they just don`t understand how to complete these sessions or because they`re too wrapped up in performing all their cardio training.
If you`re doing this, you`re making a big mistake. Weight training will not only boost your metabolic rate better for the hours following the workout session, but it`s also going to really help to reshape your body as well.
Let`s look at the main things to note to put together a 30 minute weights routine.
Focus On Compound Lifts
The very first thing that you need to be doing with a 30 minute weights routine is making sure that you`re focusing on as many compound lifts as possible. It`s going to be vital that you are performing these over isolation movements when short on time because they`re going to work more muscle fibers total at once.
Since the more muscles you can hit in any given action pattern the fewer exercises you`ll have to complete, you can easily see why this will enhance your success.
Moving along, the next thing that you should be doing is adding some supersets into the mix. Superset training is a great way to boost your overall calorie burn and decrease the total workout time as well.
Since you`re pairing two exercises immediately back to back, you`ll simply move into ne exercise and then immediately move into the next. This allows you to slash the rest time that you would have normally taken between each set that you completed, reducing that in half.
Supersets also really add to the intensity of the workout so will evoke higher strength and fitness gains as well.
Keep The Weight Heavy
Finally, the last thing to note when forming a 30 minute weights routine is that you should aim to keep the weight lifted as heavy as possible. This is going to be imperative for maintaining your total body strength and for getting the best metabolic response possible from the sessions.
If you`re not pushing yourself hard enough with a heavy weight, you just won`t see the muscle gains that you could be nor will you burn fat as quickly either.
So all of this said, let`s show you your 30 minute weights workout. Perform three sets of each superset before going on to the next and take 60-90 seconds to rest after each superset pairing is completed.
Squats - 8-10 reps
Bench Press - 8-10 reps
Barbell rows - 8-10 reps
Deadlift - 8-10 reps
Shoulder Press - 10-12 reps
Lunges - 10-12 reps
Pull-Ups - 10-12 reps
Step-Ups - 10-12 reps
So next time you need a workout that`s short on time yet high on results, consider this one. Pair it with a fat burner such as Phen375 for even faster results and you`ll be all set for success.