"A great way to capitalize on the power of PWCE (post workout caloric expenditure) without over-taxing your body is to perform several very short, but very intense weight workouts in a day. I have found that 10 minutes is quite ideal. This is not long enough to tax your nervous system and prompt overtraining, but long enough to really blast a muscle group and jack your PWCE.
Simply break up your workouts into one body part per "mini-session". An example routine (intermediate to advanced) would be:
Monday
Session 1 (morning): 6 sets of chest work, done in 10 minutes (last set taken to failure);
Session 2 (afternoon): 6 sets of back work, done in 10 minutes (last set taken to failure);
Session 3 (evening): 6 sets of bicep work, done in 10 minutes (last set taken to failure)
Wednesday
Session 1 (morning): 6 sets of leg work, done in 10 minutes (last set taken to failure);
Session 2 (afternoon): 6 sets of shoulder work, done in 10 minutes (last set taken to failure);
Session 3 (evening): 6 sets of tricep work, done in 10 minutes (last set taken to failure)
Friday
Repeat Monday's workout
On the following Monday, continue on with this split. You'll hit most body parts twice in a week, and some only once. The next week you'll hit the groups you trained once two times, and vice-versa. Train abs, calves and cardio on your off days.
Note: it's imperative that you are in and out of the gym (home or traditional) in 10 minutes. This is just enough to stimulate your metabolism, giving you almost three times the PWCE of just one workout per day, but not enough to drain your system. However, you cannot train like this all the time. This would make a great 4-8 week cycle to your training.
The other reason this technique works so well for fat-burning deals with how your body handles food after a workout. Your body is much more receptive to carbs and protein after a hard training session...and you're giving yourself three "windows of opportunity" each training day. That means more food will be used to repair your body, and less stored as body fat."
This is from a newletter I got from Jon Benson, author of "Fit Over 40". Not sure if this is what you meant but thought I'd post it. Haven't tried this just yet but it is my exercise arsenal. This summer (kids home, less time "me" time, etc.) I plan on incorporating this into my routine. Especially since interval cardio or even exercise tapes are much tougher (time-wise) for me to get in. Hope this helps!
Jo
Jo
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