When I wanted to increase my fat loss I knew that Insanity by Shawn T was the way to go. Insanity is built around maximum intensity interval training. The program changes up a lot over the 9 weeks to keep the body guessing. I managed to lose 19 lbs. In 9 weeks on this plan.
The 5-3-1 program is designed to increase strength in a short amount of time. The program focuses on 4 major lifts – overhead press, squat, dead lift and bench press – along with a small amount of assistance exercises. All of the lifts require you to find your one rep maximum. You then take 90% of your max to calculate your starting weight. The program is built around 4 week training cycles. When you complete one week successfully you raise your wets – 5 lbs. for the upper body and 10 lbs. for the lower body.
With my 46th birthday approaching in January 2011, I wanted to be in the best shape of my life. In order to achieve that goal, I came up with the 5-3-1 Insanity hybrid. I will use both programs – 5-3-1 for strength and Insanity for cardio. Here are the 4 benefits I can see.
1. Extreme intensity cardio
2. More strength = bigger muscles
My good friend, Carlos DeJesus, always says that in order for a muscle to get stronger it must also get bigger. I know all the arguments about this and allmi can say is that my evidence supports this conclusion. For instance, my triceps are much stronger and they got much bigger as a result of the increased strength.
3. Larger engine burns more fat
A bigger engine requires more food. By increasing the size of your muscles you increase the size of the engine. This means your body will burn more fat as a result of the increase in muscle mass.
Cardio alone will burn up lean mass. Weight training alone won't burn enough calories for maximum fat loss. A combination of intense cardio and intense weight training will bring about the results you are after.
I encourage you to follow my progress on this program. I am writing an accountability blog at The Fat Burning Muscle Building Machine. Please read and then leave me comments of encouragement.