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A Chiselled Body... Yours

Your Goal: A Chiselled Body
Your Time: 24 Minutes

Some beliefs are painfully slow to perish, like the one which declares that intense aerobic exercise is the best method for burning fat. The reason is simple: “Most men invest their energy in exercise that boosts their caloric expenditure only while they’re working out,” says Michael Mejia, author of The Men’s Health Gym Bible. For example, a 45-minute spin on a stationary bike or a moderate jog through a park. Resistance training, on the other hand, elevates your metabolism for up to 48 hours afterwards. So it pays fat-loss dividends long after your workout ends. And, turns out, lifting weights is highly underrated for burning calories during your session, too. A recent study from the University of Southern Maine found that an intense weight-training session burns as many as 71 per cent more calories than previously thought – putting it on par with aerobic exercise.

How Do You Measure Up?
Most men judge weight-loss success by their waistlines. And that’s fine, but it doesn’t measure your ability to burn fat. In this test, you’ll sprint as fast and as far as you can. The farther you can run at your fastest pace, the better prepared your body is to last through high-intensity fat-burning workouts like this one. Lace up your running shoes and head to an open stretch of road or track. After a two- to three-minute warm-up jog, sprint at your top speed for as long as possible. Stop as soon as you feel yourself slowing down and record either your time or your distance – whichever is more convenient.

Track Your Progress
Record your time or distance on this chart. Follow the plan and retest yourself every 2 weeks.

START________________
(maximum time or distance)
WEEK 2________________
(maximum time or distance)
FINISH________________
(maximum time or distance)

Workout A

1. Hang Clean To Front Squat To Push Press
Grab a barbell with a shoulder-width grip and dip your knees, as if you were about to jump. Quickly reverse the motion and shrug your shoulders as you pull the bar straight up and rise onto your toes. As the bar approaches chest height, bend your knees and swing your elbows forward to “catch” the bar in the crooks of your fingers. Now lower your body until your thighs are parallel to the floor. Push back up to a standing position, then press the bar overhead. Lower the bar to the starting position. That’s 1 repetition.
The plan: Do 6 repetitions with a weight you would typically use to push-press 6 times. Perform 3 sets in weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

 

 

2. Dumbbell Double Wood Chop
Hold a light dumbbell with a hand-over-hand grip, your arms extended above your right shoulder. Keeping your arms straight but not locked, bend at the knees and forcefully rotate your torso to the left as you draw your arms down and across your body. When your hands reach the outside of your left ankle, pause, then quickly reverse the movement with the same intensity, pausing at the top. That’s 1 repetition. Do 8, then hold the weight over your left shoulder and repeat the move, this time chopping to your right.
The plan: Complete 8 repetitions on each side. Perform 3 sets in weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

 

 

3. Piston Bent-Over Row
Holding dumbbells, stand with your feet shoulder-width apart. Bend forward until your torso is almost parallel to the floor and your arms are hanging straight down, palms facing each other. Pull the weights to the sides of your chest. This is the starting position. Keeping your right arm as still as possible, lower the weight in your left hand until your arm is straight. Lift the dumbbell back up to the side of your chest, then lower your right hand. Continue alternating.
The plan: Complete 8 repetitions with each arm. Perform 3 sets in weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

 

 

 

4. Turkish Get-up
Lie on your back with your legs straight. Hold a dumbbell in your right hand with your arm straight above you. Keeping your elbow locked and the weight above you at all times, stand up. (Move your legs and left arm underneath you to push yourself up.) Still keeping your right arm straight and the weight above you, reverse the motion to return to the starting position.
The plan: Complete 8 repetitions on each side. Perform 3 sets in weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

Next page: Workout B exercises

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