Monthly Archives: December 2012

Progressive Intensity Workouts for Fat Loss

 

As a figure coach I see women who have varying degrees of difficulty losing body fat, therefore it is important that I continue to try and develop new techniques to burn even the toughest body fat off figure competitor’s bodies. Here is one of my favorite techniques – Progressive Intensity

Progressive Intensity is a technique I use to raise the workout intensity level for figure competitors during precontest fat loss training.  There are a few ways to do this, the video shows my favorite version of Progressive Intensity…. increasing the reps with each successive set. The goal is to make your body do more work as your level of exhaustion increases.

Basically what happens is that as you go through your circuit of exercises (usually only 2 or 3 exercises) the reps will increase as you progress through the set. In the video, Laurie  (who holds several figure pro cards) begins set #1 with 5 reps of Db Duck Squats followed immediately by 5 Jump Squats.  Set # 2 is: 10 reps of each (duck squats and jump squats). Set #3 is: 15 reps of each exercise etc etc…. You can see how exhausted Laurie gets as she progresses through the set. The idea is to do this continously until the required number of sets are completed. Try to get to 30 reps of each NON-STOP. You can do this with practically any 2 or 3 exercises as long as you can switch quickly from one to the other. This particular example is tough because both exercises focus on the legs…. give it a try.

One round of this, at the end of your workout, is enough when first trying this out. Eventually you will be able to do an entire 60 minute workout in this manner

(CAUTION: a burning sensation in the legs, exhaustion and heavy breathing are side effects of this workout… ha ha).

Here is another example below. This is a hard one:

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