Flab to Fab in Only 15 Minutes a Day by Robert Adams - HTML preview

Just Minutes a Day for The Ultimate Fat Burning/Muscle Building Workouts For Improved Fitness & Overall Health!

Cardio training-high/low intensity

Short bursts of high intensity anaerobic exercise that pushes your heart rate to 85% - 90% MHR (Maximum Heart Rate).
These bursts of high intensity energy will last from 30 seconds – 1 minute in length followed by 90 seconds – 2 minutes of moderate lower intensity exercise that allows your heart rate to get back down to moderate BPM (Beats Per Minute) levels.

Example of 30 minute Cardio Workout:
5 minutes of Warm up to allow your core to get warm and muscles to get flexible and ready for high intensity exercise
20 minutes of both High/Low intensity intervals

30 seconds- high intensity/high resistance
90 seconds- moderate intensity/lower resistance
30 seconds- high intensity/high resistance
90 seconds- moderate intensity/lower resistance
30 seconds- high intensity/high resistance
90 seconds- moderate intensity/lower resistance
Do this for 20 minutes or a total of 10- 30 second High intensity sets

5 minutes of moderate intensity for last 5 minutes to complete the 30 minute session.

 

Proper Heart Rate levels during high intensity should be:

85-90% of MHR (Maximum Heart Rate)
Example:
30 year old person take: 220 - 30 (age) = 190 max. X 90% = 171 BPM 220 - 30 (age) = 190 max. X 85% = 162 BPM So your range for the High Intensity should be 162-171 BPM (beats per min.)

Proper Heart Rate levels for moderate intensity should be:

60-65% of MHR (Maximum Heart Rate)
Example:
30 year old person take: 220 - 30 (age) = 190 max. X 65% = 124 BPM 220 - 30 (age) = 190 max. X 60% = 114 BPM So your range for the Recovery should be 114-124 BPM (beats per min.)

Weight training-supersets/circuit training

Keep heart level up between sets to get the same anaerobic benefits that we are receiving from our Cardio training. So in essence you will become a fat burning
machine even while doing your resistance training and at the same time focusing on developing additional muscle growth to help support a higher BMR( Basal Metabolic Rate) while at rest.

We want your body to become its on fat burning source even when not exercising and that can be successfully accomplished with this type of hi/low intensity training.

So here is an example of a resistance exercise plan using hi/low:

 

5 minute warm up- get muscles warm and flexible

 

Set 1- Large muscle groups- Chest and Back Opposing muscle groups

Dumbbell chest press - 12 reps Dumbbell chest fly - 12 reps No rest
Bent over Dumbbell Row - 12 reps Lower back hyperextensions- 12 reps

Rest 15- 30 seconds

 

Set 1-Large muscle groups- legs and Shoulders Lower and upper body muscle groups

Exercise ball Dumbbell Squat - 12 reps
Standing lunges with Dumbbell – 10 reps
No rest
Ball dumbbell shoulder press – 12 reps
Standing dumbbell shrugs - 12 reps

Rest 15- 30 seconds

 

Repeat this same process for 1 more set of each group Monitor heart rate as you did with your Cardio High/Low Intensity Training.