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
It is hard to get maximum cardio effort out of someone. Insanity forces you to push hare and harder. The result is that your cardio intensity increases immensely.
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.
4. Cardio and weight training – a balanced approach
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.
5-3-1 Insanity: The Experience