Fit 191: High Volume Training, Holiday Weight Loss, Overcome Negative Patterns - a podcast by Kira Langolf

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In this episode: High Volume training, tips to prevent holiday weight gain, and how to change your self sabotaging patterns!



TRAINING

High-volume training can be used to boost the metabolism,  increase muscle tissue and drop body fat.  The  “8x8 system” is similar to the German Volume Training in that it involves focusing on a low number of exercises, with a high number of sets and reps, so that an entire workout could be finished in an hour or less – in fact, most workouts can be done in less than 30 minutes!



A typical split for this workout might look like this: 

Monday and Thursday: Chest, Back, Shoulders

Tuesday and Friday: Biceps, Triceps

Wednesday and Saturday: Legs, Calves



If you are really pressed for time, like during the holidays, combine more body parts in one workout. For example, Monday, Wednesday, Friday workout split could alternate between

Workout #1: Back, chest and shoulders

Workout #2: Legs, Calves, Biceps and Triceps



Your workout week would look like this:

Monday: Workout #1: Back, chest and shoulders

Wednesday: Workout #2: Legs, Calves, Biceps and Triceps

Friday: Workout #1: Back, chest and shoulders

Monday: Workout #2: Legs, Calves, Biceps and Triceps

etc.



A sample workout for this split and 8x8 volume training could be:

Workout #1: Back, chest and shoulders

Superset: Pull-ups and Incline chest press 2-3 warmups then 8x8

Superset: Cable Row and Flat Chest Flye 2-3 sets only 10 reps each

Superset: Reverse Delt Flye and Shoulder Press 4 sets of 10 reps



Workout #2: Legs, Calves, Biceps and Triceps 

Superset: Squats and Leg Curl 2-3 warmups then 8x8

Superset: Biceps Curls and Lying Triceps extensions 4 sets of 8-10 reps

Superset: Calve Raises and Ab Ball Crunches 2-3 sets of 10-15 reps



These types of workouts boost your metabolism, burn more calories than cardio and take less time!

Give it a try this holiday season! Skip the cardio and do some high volume training! You might be pleasantly surprised at the results!!



NUTRITION

Prevent holiday weight gain! You make choices every time you put something in your mouth. Rather than giving up on losing weight, and splurging thru the holidays, make it your goal to maintain or set goals for—gains in strength, muscle, and a leaner physique.



Here are some tips to help enjoy your holiday with less stress and without weight gain.   The good news about Thanksgiving meals is that they usually center around protein. Turkey, ham and other meats provide excellent sources of appetite reducing, muscle building protein. Of course, there are large amounts of high-carb foods that can cause major problems for insulin health and body composition, ie make your body want to store fat instead of letting it go.  Focus on insulin management, and the good news is that you can completely control your insulin response by choosing the right foods.  High-carb foods cause your insulin levels to spike quickly, which, in turn, signals your body to move glucose out of the blood stream. This leads to a drop in blood sugar and you begin to crave more carbs to re-elevate the blood sugar. It can be a viscous cycle. Full of empty calories and cravings!  End the diet cycle! Read about it here!



Here's how you prevent this cycle from ruining your holiday! Fill up on protein-rich foods, along with fresh greens/veggies and eliminate or minimize high-carb choices ...

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Website of Kira Langolf