Get Rid of Stubborn Belly Fat Once and For All With Density and Strength-Based Training
If you've been struggling with stubborn belly fat, then you may want to increase your training density.
Training density focuses on volume and duration of a workout.
Volume is how many total repetitions and sets you perform during a workout.
Duration is simply the length of your workout.
When you combine these two variables, you can figure out your training density.
For example, take the following workout: 7 rounds of:
Lets assume the workout takes you around 12 minutes.
You can measure your Training Density by stating that you were able to perform 20.
4 repetitions per minute.
So now, you're goal to do more work for your next workout.
There are two ways to increase your training density:
Now your training density is 22.
3 repetitions per minute.
Benefits of Density Training for Stubborn Fat In the fitness world, doing more work that you're increasing your work capacity.
There are numerous benefits to this form of training including increasing strength endurance.
However, the key reason why Density Training is so beneficial for fat loss is that you expend a lot of energy through these workouts.
When you're trying to improve your time by a mere 10 seconds, you need to work 10 times harder than you did before.
In other words, you push yourself, which makes more tougher, more intense workouts.
Further down the line, density training can also help you put on lean muscle mass.
Most muscle building workouts last 45-60 minutes.
The idea is to move as much weight as possible within that training time.
Most people trying to put on muscle in the gym end up resting 2-3 minutes after each set.
They get tired quickly because their work capacity is so poor.
However, after a fat loss phase, when you go back and try to pack on muscle mass.
Density training will allow you to handle a higher volume workout with relative ease.
Another reason why I love density training is because it's fun and challenging.
However, because it's a great way to put on muscle mass, it's also a great way to hold onto muscle mass.
If you just finished packing on lots of muscle and notice some fat that needs to be burnt off, then you should try density training.
I know it sounds too good to be true, but with density training you can actually hold on to your muscle mass, and burn fat off.
I always hated cardio and fat burning cycles because I felt weak afterwards.
I'd have to restart and build back my strength again.
But all that nonsense ends with density training Density Training: How to do it Right Traditionally, you'd set up a circuit where you perform 3-4 exercises and time them.
Well, we're going to modify this approach in two ways:
Add some weight for the second set, and see what happens: Set two:
This method is SERIOUSLY the best of 3 worlds! You have to absolutely try it! Strength-Based Training Here's the thing: in reality, Density Training isn't the "magical" training method that I just made you believe.
It is great, but I've learnt over the years that you should not rely on a single form of training.
Combine Density Training with Strength-Based Training on a different day, and you'll basically guarantee that you will not lose any muscle.
You'll also be able to hang on to a relatively decent amount of strength, and may even improve your strength levels.
So how do you do this? You choose a heavy weight (but not too heavy) and you choose a set number of repetitions to perform.
You take as many sets as you need to hit that repetition number.
For example, we can modify the above workout into a strength-based workout in this manner:
The idea here is that you keep going if you can.
If you can do 15 reps in the first set, then do it.
In the next set you may only be able to 12 or 13 reps.
If you do this in a circuit fashion, you'll also be able to drop some fat in the process.
By the way, doesn't this kind of remind you of the "300" workout? The concept is actually very similar! Another modification to the program (to make it tougher) is to actually time the whole thing.
Hence, in a way you're doing "Strength-Based Density" Training, where you try to complete the workout faster the next week you perform it.
Remember one thing, you need to go HEAVY.
So if you can complete the reps in 2-3 sets, then don't increase your reps.
Increase your weight.
Lifting heavy also placed a great deal of stress on your body and allows you to work even harder.
As I've mentioned numerous times before, when you work harder, you boost your metabolic rate, and in turn burn lots of fat.
The final benefit of strength-based training is the fact that you'll release fat burning and muscle building hormones such as Growth Hormone, Testoserone, and IGF-1.
That's incredible!
Training density focuses on volume and duration of a workout.
Volume is how many total repetitions and sets you perform during a workout.
Duration is simply the length of your workout.
When you combine these two variables, you can figure out your training density.
For example, take the following workout: 7 rounds of:
- Squats, 20 reps
- Pushups, 10 reps
- Pullups, 5 reps
Lets assume the workout takes you around 12 minutes.
You can measure your Training Density by stating that you were able to perform 20.
4 repetitions per minute.
So now, you're goal to do more work for your next workout.
There are two ways to increase your training density:
- Perform the workout faster
- Do more work within the same time
Now your training density is 22.
3 repetitions per minute.
Benefits of Density Training for Stubborn Fat In the fitness world, doing more work that you're increasing your work capacity.
There are numerous benefits to this form of training including increasing strength endurance.
However, the key reason why Density Training is so beneficial for fat loss is that you expend a lot of energy through these workouts.
When you're trying to improve your time by a mere 10 seconds, you need to work 10 times harder than you did before.
In other words, you push yourself, which makes more tougher, more intense workouts.
Further down the line, density training can also help you put on lean muscle mass.
Most muscle building workouts last 45-60 minutes.
The idea is to move as much weight as possible within that training time.
Most people trying to put on muscle in the gym end up resting 2-3 minutes after each set.
They get tired quickly because their work capacity is so poor.
However, after a fat loss phase, when you go back and try to pack on muscle mass.
Density training will allow you to handle a higher volume workout with relative ease.
Another reason why I love density training is because it's fun and challenging.
However, because it's a great way to put on muscle mass, it's also a great way to hold onto muscle mass.
If you just finished packing on lots of muscle and notice some fat that needs to be burnt off, then you should try density training.
I know it sounds too good to be true, but with density training you can actually hold on to your muscle mass, and burn fat off.
I always hated cardio and fat burning cycles because I felt weak afterwards.
I'd have to restart and build back my strength again.
But all that nonsense ends with density training Density Training: How to do it Right Traditionally, you'd set up a circuit where you perform 3-4 exercises and time them.
Well, we're going to modify this approach in two ways:
- Perform each movement for time
- Add sets after each exercise
- Weighted Pushups, 10 lbs, 15 reps
- Bent Over Row, 95 lbs, 15 reps
- Dumbbell Thruster, 35lbs, 15 reps
Add some weight for the second set, and see what happens: Set two:
- Weighted Pushups, 10lbs, 18 reps
- Bent Over Row, 100lbs, 17 reps
- Dumbbell Thruster, 40lbs, 18 reps
This method is SERIOUSLY the best of 3 worlds! You have to absolutely try it! Strength-Based Training Here's the thing: in reality, Density Training isn't the "magical" training method that I just made you believe.
It is great, but I've learnt over the years that you should not rely on a single form of training.
Combine Density Training with Strength-Based Training on a different day, and you'll basically guarantee that you will not lose any muscle.
You'll also be able to hang on to a relatively decent amount of strength, and may even improve your strength levels.
So how do you do this? You choose a heavy weight (but not too heavy) and you choose a set number of repetitions to perform.
You take as many sets as you need to hit that repetition number.
For example, we can modify the above workout into a strength-based workout in this manner:
- Weighted Pushups, 20lbs, 50 reps
- Bent Over Row, 115lbs, 50 reps
- Dumbbell Thruster, 50lbs, 50 reps
The idea here is that you keep going if you can.
If you can do 15 reps in the first set, then do it.
In the next set you may only be able to 12 or 13 reps.
If you do this in a circuit fashion, you'll also be able to drop some fat in the process.
By the way, doesn't this kind of remind you of the "300" workout? The concept is actually very similar! Another modification to the program (to make it tougher) is to actually time the whole thing.
Hence, in a way you're doing "Strength-Based Density" Training, where you try to complete the workout faster the next week you perform it.
Remember one thing, you need to go HEAVY.
So if you can complete the reps in 2-3 sets, then don't increase your reps.
Increase your weight.
Lifting heavy also placed a great deal of stress on your body and allows you to work even harder.
As I've mentioned numerous times before, when you work harder, you boost your metabolic rate, and in turn burn lots of fat.
The final benefit of strength-based training is the fact that you'll release fat burning and muscle building hormones such as Growth Hormone, Testoserone, and IGF-1.
That's incredible!
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