'JOIN MY EXCLUSIVE PRIVATE MEMBERSHIP COMMUNITY https://www.brixfitnessinsiders.com The 4 main goals of weight training are fat loss, hypertrophy (building muscle), Endurance, and strength. The first thing I want you to do is clearly identify your goal. There is a very specific style of training for each goal. The 3 factors that separate the style of training between all 4 of these goals are Rest time Tempo The speed at which you execute your reps (particularly the eccentric part of your lift) usually represented by 4 (sometimes theres just 3) numbers that is usually written like this 4-0-1-0 The first number (4) is the eccentric, or lowering, component of the lift The second number (0) means theres no pause at the midpoint or the bottom of the lift The third number (1) is the concentric, or lifting, component the fourth number (0) means theres no pause at the top of the lift Volume The number of sets and reps you perform in a given phase of your program Most people watching this video will either be interested fat loss or muscle gain The most effective way to train for fat loss is Mostly compound movements Medium volume (24-36 sets of 12-15 reps per week per body part) Low/medium weight (65-75% of your one rep max) a weight that challenges you but allows you to recover quick in order to complete the next set) Low rest 60-90 secs max With this style of training. Beyond what they call the \"newbie gains” you won’t put on any new muscle and you will not improve your strength You will however maintain you current muscle which is key for people in a caloric deficit trying to lose fat. And you will also condition your muscles and create metabolic environment in your body that will cause you to burn fat pretty much all day. (Which doesn’t happen with cardio) Word of advice. Don\'t strictly stick to doing the style of training that I just described for fat loss. Yes this style of training will be your main focus, but For long term success in weight loss you will have to incorporate strength and hypertrophy style training as well. Now when it comes to Muscle building Youre also going to be usingMostly compound movements but add in isolation movements for the body parts that you want to focus on developing High volume (36-50 sets of 8-12 reps per week per body part) medium weight (70-80% of your one rep max) rest 60-120 secs max PLEASE SUBSCRIBE TO MY PODCAST!! (Links Below) https://itunes.apple.com/us/podcast/the-get-well-get-money-podcast/id1381777751 https://brixfitness.com/getwellgetmoney/ SUBSCRIBE TO MY OTHER CHANNEL XPOSED BRIX (LIFE DESIGN CONTENT) https://www.youtube.com/channel/UCGiRXyWWStN7ivYqZ-hgfrA http://brixfitness.com/shop/12-week-simple-transformation-jumpstart-program-complete/ Download my free ebook “The Weight Loss Mindset” http://brixfitness.com/the-weight-loss-mindset/ Support the channel by becoming a patron https://www.patreon.com/brixfitness Click here for Online coaching http://www.brixfitness.com/online-coaching/ Click here for your customized meal plan http://www.brixfitness.com/meal-plan/ Click here to purchase new Brix Fitness logo Tee shirt! http://brixfitness.com/shop/brix-fitness-small-who-logo-short-sleeve/ Outro by @cnmonewayfilm ******All information shared in this video is merely the opinion of Robert Glover. Use this information at your own risk******'
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