For beginners, workout 3 or day 3 of my 12 day Fat X Program can be a big change in terms of what they tend to believe works for fat loss. A common misconception is that low intensity, long duration workouts are best for fat loss (fat burning). The research on HIIT (High Intensity Interval Training) and the after burn effect or EPOC (Excess Post-Exercise Consumption) along with my own experience clearly proves otherwise. With that being said, to get the most out of FX workout 3, intensity, in respect to one rep max, is highly important to create the metabolic environment necessary to lose body fat efficiently. I'll give you a few tips for FX workout 3 that will help you get the most out of it.
First, here's the video for Fat X Workout 3.
As you can see, the workout is extremely short. Keep in mind, that the Fat X Program is designed to work synergistically, meaning the sum of all the workouts are greater than each individual workout. Or in other words, each workout is a strong link in a chain that will help you in your fitness and fat burning journey. Ultimately, the goal is to increase your fitness level and kick up your metabolism. These two factors are key in not only achieving a leaner, more "toned" and athletic looking body, but to actually be more fit and healthy.
Workout 3 needs to be short, because of the road ahead. But, don't let the fact that it is short, lead you to believe that it is not effective. Here are three tips to make FX Workout 3 (Fat X Workout 3) as effective as possible.
Tips to Make Workout 3 Effective
Tip 1 - Use heavy weight (high intensity). When you're a beginner, this might be difficult. Experiment before getting into the workout and decide on what weight is heavy, but safely doable for the rep range prescribed. The more experienced you are, the easier it becomes to choose a good weight.
(In weightlifting terms, intensity is increased as you get closer to your 1 rep max)
Tip 2 - Workout 3 is a big change from workout 2 when it comes to the round time. The rounds are short, go as fast as safely possible so that your power production stays high. The amount of power created also has an impact on workout intensity. For example, sprinting 100 meters is more intense than jogging 100 meters. Sprinting requires more power.
This concept is simple physics.
Power = Work/Time
The faster you go, the more power production that is involved. This high power production is what taxes your metabolic processes in such a way that will create EPOP (Excess Post-Exercise Oxygen Consumption). EPOC is also known as the afterburn effect.
Tip 3 - Warm up thoroughly! When using heavy weight, you want to make sure that your muscles, bones, and tendons are prepped for the work ahead. After a general warm up, running yourself through the circuit in FX workout 3 once with with lighter weight would be a good idea.
Also, remember that if you can't do pull ups, or a variation of them, you can do pull downs on a machine, or, even use exercise bands.
By the way, these tips also apply to other workouts in the 12 day Fat X Program.
If you have any question on FX workout 3 or any of the other workouts, feel free to ask. I want you to succeed and I'll do what I can to help you do so.
Check out my bonus, free fat burning workout videos.
Fat Burning Tips: Workout Video 10 (FX12)
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