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Weight Loss in the "Zone" – Hot Zone Training for Weight Loss

Have you ever been in the zone? Whether it’s baking pies, golfing, driving or singing, we’ll all be in the zone. And now we can get into the weight loss and body shaping zone. We just need to get into the “hot zones” with our weight loss exercise.

On Saturday I train a couple of guys who work in banking. These guys often work 15 hour days during work and have young children so they only get a chance to see me at practice once a week.

And that means I have to reckon with it.

Luckily, their A-type personalities make it easy for them to get results… because they’re dedicated, focused, and ready to hit the gym.

So how to make exercise as effective as possible? As I mentioned in one of my advanced training article series, I focus on 4 training “hot zones”:

The back of the legs

Upper back

Chest

Abdomen

Take care of these areas with multi-muscle exercises and in about 15 minutes, you’ll jumpstart your entire body’s metabolism. In fact, with the right exercise selection, you can work your entire body in 2 moves.

Here’s how our workouts generally go.

As with everyone else, we start with a bodyweight warm-up, always starting with some form of overhead squatting.

Overhead Squat (holding strap or dowel)

Pushup

Lunge (hold 1 second down)

Reverse row

These 4 exercises prepare the muscles of the 4 hot zones for more intense exercise. Next, we move on to traditional turbulent training strength supersets.

A1) Squat or Leg press

A2) Bench Press or barbell chest press

Tip: Increasing the width of your squat allows the lifter to push the hips back more and allows you to get more work and results for your glutes and hamstrings.

B1) DB row or row of seats

B2) Hamstring curl

And now, from here until the end of the session, everything else is “gravy”. We’ll be doing Pullups, DB Split Squats (even though they dread this exercise), Ab Wheel, Chins, and Dips to name a few of our “go-to” exercises. Even some arms at the end for fun. There’s always a little fun to be had – and it’s a nice reward for getting through the evil Split Squats.

But again, if you don’t have a lot of time but need a full body workout, all you have to do is make sure you hit these 4 “hot zones” during your workout.

Making training easier but more effective.

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