Power Building and Resistance Cardio: The Killer Combo!
Under Burn Fat/Fat Burning, Muscle Building/Routines, Recent Posts
by Elliott Hulse, CSCS
It never ceases to amaze me how many people have fallen victim to the lie of “isolated results.” Essentially, the idea that fitness, success and life results are created in a vacuum… completely detached and isolated incidences.
For example, many women call me inquiring about fitness training and assert their desire to “lose belly fat” or “get leaner arms”. What they fail to realize is that fat loss, muscle building and all fitness results are the expression of a SYSTEMIC change in their bodies… not just the manipulation of a single muscle or energy system.
As one of my favorite authors Dan John, would say… “The body is one piece.”
We evolve as a whole. All systems… muscular, nervous, cardiovascular and hormonal systems work synergistically to move us in the direction that’s most consistent with our behaviors. Even when we aim to isolate systems, we unexpectedly receive the benefits of advancement in others.
For example, you decide to quit smoking so that you can breathe better. After several months of not smoking you notice an improvement in your cardiovascular abilities, but you ALSO recognize that your skin looks better and your hair has stopped falling out! This is exactly how our body works… we are “one piece”.
Whatever we do, affects everything.
If we agree that the human body / mind is a single unit, then why do we still approach our exercise and training programs in a segmented fashion? Wouldn’t it make more sense to work WITH our bodies and prepare for the advancement of ALL strength and fitness qualities at the same time?
When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials without resistance from nature. We are moving with the river, instead of against it. This leads to faster, longer lasting results… minus the typical anxiety and frustration.
Two of my favorite integrated or hybrid approaches fat loss and muscle building are “Power-building” and “Resistance cardio”. These hybrid training systems enhance your body’s ability to naturally build muscle and burn fat at the same time. They are effective means for increasing strength, muscle mass, cardiovascular health, fat loss and systemic vitality.
The first hybrid approach is “Power Building”. This is where a fitness seeker or athlete combines strength producing exercises and the variables consistent with it (heavy weights and low volume) with muscle building exercises and the parameters associated with it (moderate weights and high volume) in the same workout.
An example of a Power Building workout would include a heavy full body exercise like barbell squats for multiple sets to train the nervous system followed by a moderate intensity exercise for higher reps like dumbbell step-ups to develop muscle mass. This is a great way to improve functional strength and build attractive muscle at the same time.
With regards to conventional cardio training, most individuals limit themselves to the single dimension of jogging or cycling. This type of training is good… but what may be even better would be to combine the efforts of the cardiovascular system with the muscular system. This would create a hybrid experience within the body that produces the results of more lean mass while burning fat.
Resistance Cardio can be performed in several manners, but amongst my favorite are the use of pulling sleds and kettlebells. Pulling sleds offers a low impact, moderate intensity form of cardio training that has the capacity to build muscle and strength in the legs and core while increasing the heart rate offering a fat burning response.
I also really enjoy kettlebell training as it offers a functional (and fun) alternative to jogging. Kettlebells also elicit a muscle building response which leads to a leaner, HARDER physique that with the use of jogging alone.
When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials with ease.
Hybrid muscle training is highly effective, functional and fun. If you believe as I do, that the body (and our lives) are an expression integrated systems and subsystems AND you love the fat loss and muscle building benefits of challenging workouts… then I invite you to consider Lean Hybrid Muscle training!
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