Positive Path Ways

-The first thing you need to be aware of, is that you should aim for full body workouts and focus primarily on the largest muscle groups in the body, like the legs, back, chest and abs so your metabolism gets to its maximum.

-Second, your workouts must be short – usually between 20 and 40 minutes but always less than an hour – but very intense, to get the best results you can from training your largest muscles.

-Third, to make your workouts short and intense, you have to incorporate supersets and PHA combo. Supersets are when you do an exercise followed immediately by another targeting another muscle group, then you rest and repeat the superset for usually 2 to 3 times. And with PHA combo and supersets combined, you perform an upper body exercise, followed immediately by a lower body exercise. This way, you are training the fast-twitch muscle fibers which have incredible fat loss abilities more than the other types of muscle fibers.

-Fourth, you need to perform blast movements to make your training really explosive, not the boring type of training where you take 4 secs to lift the weight, pause 3 secs on the top, and take another 3 secs to lower the weight. what you want to do is do the positive part of the rep in a blasting way (like 1 to 2 seconds). the positive part of the rep is when you contract the muscle you are targeting (lifting part of the pushup, pulling part of the pullup or back row etc…) and you don’t have to wait when you do the postive part and quickly take 3 to 5 secs to do the negative part of the exercise.

-Fifth, when you start doing your workouts in this way, your metabolism increases and stays high for the next 24 to 36 hours (1 or 1.5 day) after the workout and that’s when you will be burning fat. You also need to know that the increase in metabolism is caused bu the recovery of the large muscles so you need to help them recover by working out on 3 non-consecutive days per week (for example Monday, Wednesday and Friday).

-Sixth, you want to choose your reps number based on your goal. If you want to also build muscle and strength, choose between 10 and 12 reps. If you want to just get more strong, aim for 8 reps. If your goal is muscle endurance, you should go for over 15 reps however you won’t be training the fast-tiwtch fibers that burn fat but the slow-twitch ones that try to conserve fat.

-Last but not least, always make sure you don’t stick to one workout and keep doing it for a long time because you want to keep surprising the muscles and prevent them from adapting. You can change your workout each week and always do something new, whether it is performing an exercise instead of another or changing your reps and load it doesn’t really matter.

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