Density Training Workouts for optimum Weight Loss

 

Strength and HIIT Workout Density Training

Video taken from the channel: Funk Roberts


 

100 Reps: Density Training 2/3

Video taken from the channel: GASPOfficial


 

BUILD MUSCLE BURN FAT INCREASE ENDURANCE

Video taken from the channel: LivingWell TV


 

Rugby Renegade | Rugby Strength Training: Escalating Density Training

Video taken from the channel: Rugby Renegade Strength & Conditioning


 

Final Phase Fat Loss Density Training to Burn Belly Fat

Video taken from the channel: Scott Colby


 

4x4 Full Body Density Workout

Video taken from the channel: HIITBURN


 

Density Training Workout

Video taken from the channel: Funk Roberts


Density Circuit A Dumbbell Push Press Bent-Over Row Goblet Squat Reverse Crunches Alternating Reverse Lunge. In performing such a circuit, your results might look like this: Barbell Overhead Press: 100 pounds for 12 reps Barbell Bent-over Row: 165 pounds for 15 reps Barbell Squat: 185 pounds for 11 reps. Try density training. This article features intense 20, 30 and 40 minutes twice a week fat loss workout sessions. These are the hallmarks of a good high-density training (HDT) program.

What are the benefits of high-density workouts? The best high-density methods combine elements of cardio and strength training. Throw in some high work to rest ratios and you’ve got a pretty unique recipe for fat loss and conditioning.

Density Training Workouts for Fat Loss. Following are several programs that fit this bill nicely. Consistency and discipline are key for these programs to be effective. Just because they’re short doesn’t mean they’re easy. Put any of these plans into motion for four to six weeks.

Sample density block A1. Dumbbell Push Press A2. Bodyweight Reverse Lunge A3. Ab Wheel Rollout A4. Goblet Squat A5.

Alternating Bent-Over Dumbbell Row A6. Med Ball Slams. To summarize, here are the rules we’ve established for our density workouts. 2-3 circuits per workout, each circuit consisting of 3-6 exercises. 30 seconds work time per exercise, with 15 seconds rest in between.

The first round of each circuit is a neural activation, or warm-up round, with lighter weights. This is a great split for maximum fat loss. By alternating gym days (read: heavier) with Suspension training or another bodyweight type program, you can work in mobility, flexibility, and core work, which will pay off big dividends in terms of recovery and staying pain free.

As you can see, there are many ways to use weight-training workouts as your primary fat-burning workout. Because all of these are excellent routines, it’s best to do all of these in a rotation. Maybe do 4 weeks using one work out, then move to.

Another way that many drug-free bodybuilders prefer is alternating workouts for each body part: a power emphasis (Heavy) at one workout and a density emphasis (light) at the next. An example of that is a heavy/light program using straight-set positions-of-flexion at the heavy session and 10x10 on only one exercise as the “light” workout.

List of related literature:

In the last chapter I discussed HIIT and MRT for fat—loss training.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

In addition, resistance training elevates energy consumption during the recovery period between training sessions, further facilitating fat loss (110).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

I’m really only mentioning interval training for completeness, it’s neither appropriate or sustainable on the rapid fat loss plan.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Specifically, how to create a HIIT routine that will amplify your fat loss in just an hour or two per week.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Changes in mechanisms proposed to mediate fat loss following an acute bout of high-intensity interval and endurance exercise.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

Some variations to the above training intensities are: phase and is good for fat loss and increasing your aerobic capacity.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Exercise Order When planning a workout, outline a plan of attack for each training session.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

TRF combined with training has an emerging evidence basis for the fat loss while maintaining strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Recent research highlights the benefits of weight and interval training for fat loss.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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7 comments

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  • Eat slowly and calmly. Put your fork or spoon down among each bite. Drink water frequently
    Have a look at this website to learn more:
    fat-loss-food.diet9.info

  • I did this and wow! It was rough! I took breaks when I just could’t keep going and substituted sit ups with crunches. Sit ups kill my back. But I’ll definitely do it again!

  • This isn’t EDT, My guy. It’s more 8 sets with 3-5 reps using 1/2 of your 1 rep max with that exercise. It’s for more strength and burns more fat instead of a STILL conventional 5*10!!!

  • Can I do this as a 10 min finisher for the strength endurance? Will it be an impediment to my strength/power training from my main?

  • Hi I just bought the Xtreme fat loss program but I cannot access the exercise database from the link in the training manual. Please advise.

  • Would you consider that this routine is beneficial for all levels of fitness & ages. As a long time wellness fitness & healing therapist I doubt it very much without risking injuries. Also surprising that you have included the old traditional sit up when all the research shows they are a no no for the back & certainly are not the most efficient way of obtaining a strong core & abs.
    I am 64yr youngster who as a better 6 pack than most PTs & would never have my clients as a injury therapist & fitness trainer do 1 traditional sit up as shown.
    Kind regards, Grant Aka Woodzie from Nerang Queensland Australia

  • once every bout 6 weeks i do my own version of 100’s i learned yrs ago. i do it on every exercise i normally do. I pick a weight i can do 20-30 reps with. I go with good form say 30 reps. 30 from 100 is 70 = rest 70 seconds. I go again maybe 25-20 reps second set. so now im at 50-55 reps so i rest 45-50 seconds. Then its usually 12-15 is all i can get. so now i rest 35 seconds cause i have about 35 to go?? by the time your at the end you can only get 3-5 reps and you put the weight down and guess what 5 seconds and you go again. This shreds my body. I rest 5-7 days and then go into sets of 10 and i grow like a muther mainly in strenght but size comes back. Im 54 yrs old im deadlifting 425 and climbing. Give this one a try…sometimes i do the chuck sipes 1-10-1 as well