![]() ![]() By keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. ![]() The increased frequency of workouts will up the number of calories you’re burning over the course of the program. Over the next 14 days, you’ll put in 12 total workouts, with two rest days built in. To negate the time factor, you’ll be condensing the work schedule. Two weeks doesn’t give you much time to trigger noticeable changes in your body. Tabata, which calls for eight 20-second cycles of work followed by 10 seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism. By incorporating higher intensity protocols-such as Tabata and high-intensity interval training (HIIT)-you keep your workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Those who achieve the lean, muscular look of the men you see in M&F have done so by tackling tough workouts with zeal. It takes more than a couple of leisurely jaunts on the treadmill to get into photoshoot-ready shape. SEE ALSO: How to Burn Fat in 5 Steps Intensity It’s going to be tough, but it’s going to work. While most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. In order to produce the desired results, you’re going to have to submit to a slightly less academic-but utterly more chaotic-method of training. Will you be one of them? Selective Adaptions This routine is from the “break in case of emergency” vault, and those who follow it to the letter will be decidedly more prepared to go sans-shirt in the beach days to come. ![]() The goal is to train so hard, so often, and so well that your body has no choice but to respond with a markedly increased capacity to torch fat. In order to get your body where you want it to be (and fast) you’re going to need to dig in with a program that forces results by attrition. Sadly, with the warmer months already upon us, you don’t have that kind of time. The most proven and reliable programs out there are the ones that account for progression and adaptation the ones that call for specific cycles of work at varying intensities and loads, to elicit a particular result. By this time of year, people are usually scrambling to get their body in beach-ready shape. ![]()
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