Now that we are settled into autumn, it’s most definitely not the time to go into winter hibernation. Rather, take advantage of our great climate and be proactive. Don’t undo all the hard work you dedicated to exercise over summer. As it gets colder I see people wearing beautiful winter clothing which can easily cover all our faults. Don’t let your summer fab become your winter flab. Keep exercising and increase your intensity. Hit the weights to keep you feeling strong, looking lean and to help you burn excess fat around your muscles. This will keep your physical condition in tip-top-shape this time of the year.
I urge you not to slacken off mentally and physically. Be prepared to complete about 6 weeks of intense resistance training, three times per week using either super setting or time training techniques. You may also choose to use both in the same training session. This type of training is very strenuous but very rewarding as you burn fat faster, giving you great results quickly.
Super setting is combining and completing two types of exercises back to back. They can be the same muscle group or a different muscle group. Instead of doing the “normal” three sets of 15 reps, what I suggest is that you try as many reps as you can possibly pump out until failure, then go straight to the next exercise and do the same before having one minute of recovery rest.
When performing a super set, I want you to train to exhaustion. If you cannot lift, push or pull that particular exercise in a strict form or technique then stop as injury may occur. Give yourself enough time to recover before moving on to the next exercise or set.
Time training is pumping out as many reps as you can in a particular time. For example, based on your strength and fitness levels you may choose to perform as many reps as you are physically able in a 30 second to two minute time frame before recovering and moving on to a new exercise.
Here's an example of a superset for you:
Squats 25 reps followed by leg press 25 reps rest 40 seconds repeat 4 times,
Same with Bench Press/Pec Dec
Same with Bicep curl/Tricep Extension
Same with Prone Row/Lat Pulldown
Same with Shoulder Press/Upright Row.
When training to time, try to get out as many reps as possible in strict form. As your strength increases you will find yourself being able to perform more reps, giving you greater benefit.