Updated: Aug 21
What program is best for you when you're trying to lose weight and build lean muscle? Using this simple resistance training method, you can combine weight training and fat burning in one relatively short session and achieve great results.
The majority of people believe that you need to do resistance and cardio training separately in order to build muscle and burn fat effectively. For people who are busy, this can be time-consuming and most of us don't have a lot of time to exercise. In addition to weight training and cardio, high intensity interval training (H.I.I.T.) may also be added to their workout. As a result, this takes up a great deal of time. Whilst It is true that H.I.I.T workouts are very effective at burning fat, the aim of this type of workout is to build lean muscle at the same time that fat is being burned. Our goal is to improve body composition. In other words, we will increase lean muscle and decrease body fat, as a result of one type of workout repeated 2-4 times per week.
Whilst trends in fitness or training often start decades ago and then come back around to be popular again decades later. Well this simple method is tried and tested and its here to stay. It is a method I have used successfully with clients for years. A combination of cardiovascular and resistance training has many benefits, but how can those 'cardio' and 'muscle building' benefits be achieved simultaneously?
This calorie-burning, fat-melting training protocol is called Peripheral Heart Action Training (PHA), and we've got all the details.
PHA training was developed in the 1940s by Dr. Arthur Steinhaus. In the PHA protocol, subjects alternated between upper and lower body exercises, which is one major difference between other circuit training protocols. According to Dr. Steinhaus, individuals could benefit from cardio and resistance training in the same workout by structuring exercise circuits like this.
Training sessions for PHA typically involve a circuit of five to six exercises performed without rest. During a training session, the circuit would be completed four to five times. Each circuit is followed by a 1-minute rest period. Performing a lower body exercise, followed by an upper body exercise, and so on..
See an example circuit below:
A1 - Barbell Squat A2 - Standing Shoulder Press A3 - Alternating Lunges A4 - Wide Grip Chin Ups A5 - Lying Leg Curl A6 - Press Up
Circuit training isn't for everyone, or maybe you'd like to switch it up a little. You can also use this method with regular resistance programs. Combining upper body and lower body exercises during super sets. This is an example of two PHA super sets that focus on big lifts (compound movements).
Super Set 1
A1 - Barbell Squats (lower Body) A2 - Lat Pulldown (upper body)
Super Set 2
B1 - Lying Leg Curl (lower body) B2 - Dumbbell Bench Press
Here is a complete workout for you to try.
Takeaway The PHA method of training is not the only way to burn calories and body fat, but it's an effective way to lose weight, especially for people who lack the time to work out, which is most of us! As a guide, you can construct your own PHA training circuit using the above workouts. If you don't have a particular piece of equipment, don't worry. Exercises can be substituted with exercise machines, cables, barbells, dumbbells, kettlebells, or even your own body weigh Just remember to alternate between upper and lower body exercises - the format is what matters. Verve Gym trainers can help devise a new exercise programme using this method.
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