If you continue to run this program, your rate of overall weight loss will slow
during the second and third cycles. You have already flushed out quite a bit of
excess water weight, so from this point forward the majority of your weight loss
will be fat loss. Men should lose about 5 to 10 pounds during the second cycle,
and women 3 to 6 pounds. These 21 day cycles are perfect for individuals who gained
extra weight during the past 6 months, and need to drop just a little fat to get
back to a more normal weight.
I don't recommend running these cycles more than twice, maybe three times max. As
a guy who has loved the gym for as long as I can remember, that's a definite sign
of continued legacy. One day I was waiting to use the 90-degree bench for my set,
but it was in use so I jumped on the incline bench and went to work on my set. Instantly,
I knew I had found a winner. It felt sick and I was blown away with the effect it
had on pretty much my entire upper body. While I was competing in powerlifting,
I became almost obsessed with this movement, as its benefits were immense.
In my mind, I had found my own golden ticket when it came to the perfect accessory
movement to boosting my bench press. I eventually worked up to an impressive six
reps using 115-pound dumbbells and the carry-over was huge. The reasoning behind
why it helped was evident to me. The stability this movement gave my shoulders,
pecs, triceps and upper back was remarkable and my pop out of the hole ĘC usually
a weakness for a raw lifter ĘC increased significantly. Well fast forward a little
bit and I feel like I almost owe Arnold an apology because I pretty much forgot
about the exercise until recently. I was fortunate enough to shoot five covers for
different magazines and
even competed in a bodybuilding show in the early fall,
so the Arnold Press with a twist got left on the backburner.
By completing more work in less time you significantly
challenge the muscular, aerobic and anaerobic systems to adapt. High intensity intervals
have been shown to match and exceed fat burning done with traditional steady state
cardio, despite taking a fraction of the time.
Finishers challenge the muscles and energy systems to work overtime to get the body
back to equilibrium. Oxygen that is lacking during Fitness must be repaid post-workout
with Exercise post-oxygen consumption, keeping your metabolism and heart rate elevated
for hours after your workout.
This workout requires
two people to be fun
and also for the correct timing of the movements. The larger the group the more
fun it is. A set of dumbbells is required. Get ready to feel the Burn! Participants
are face to face across from each other. The first person or group of people does
one rep and then the other person or group does one rep. They follow this sequence
and do 2 each, then 3 each, and so forth. Stop when you reach 10 reps per set.