Table of Contents
- 1 Now Let’s See Why Explosive Workouts Are So Powerful
- 2 Let’s Look At 2 Examples
- 3 So, Let’s Talk About EPOC Now
- 4 Explosive Training Is Definitely The Best Way To Burn Fat
- 5 16 Explosive Exercises To Include In Your Workouts
- 6 16 Explosive Bodyweight Exercises Video
- 7 Explosive Workout Programs on Amazon
- 8 Explosive Workout Programs on eBay
- 9 Fitness on Pinterest
The days of slow, never-ending cardio sessions are long gone. Studies have shown that short, fast workouts are far more effective at torching your stubborn fat stores than hours of mindless trudging on the tiresome treadmill.
If you’ve been leading a sedentary lifestyle for years and reaching for the TV remote is the most exercise that you get daily, explosive workouts are NOT something you should be doing. You’d be better off with resistance training and cardio sessions that are not overly taxing on your body.
You need to get into the swing of things first before you attempt explosive training. After a month of daily exercise, your stamina levels will be better and you’ll be more limber. Then and only then should you start engaging in workouts that are explosive. If you’re not ready, you could throw out your back, sprain a muscle or end up severely sore the next day because of delayed onset muscle soreness (DOMS).
If you’re affected by severe obesity, it would be better to drop several pounds until you’re in the 25% to 30% bodyfat percentage range. If you’re too heavy, explosive workouts will be very stressful on your joints and you’ll be gasping for breath. It would be advisable to talk to your doctor first before beginning any form of training.
Now Let’s See Why Explosive Workouts Are So Powerful
The Theory Behind It
The first thing you need to understand is a simple physics equation:
Work done = Force times Distance Moved
While you do not need to know how to calculate and apply this equation, you need to understand the 3 variables involved.
Let’s Look At 2 Examples
Let’s assume you walk 200 meters. That is the distance you have moved. The walking is your force. You carrying your weight across the 200 meters is the ‘work done.’ It required some effort and you’d have expended some calories in the process.
There is a principle here known as EPOC, but we’ll look at that further down. Let’s move on to the second example.
Let’s assume you do a squat. You’ll be lowering your butt all the way to the ground or halfway (if you’re doing a half-squat) and straightening your knees. The distance moved and your effort is the amount of work done.
The same can apply to push-ups done with a clap or a pull-up that becomes a muscle-up. This will require much more effort and the distance moved will be greater. That means more work done and ultimately, more calories burned.
Your goal is to always maximize the amount of work done. That’s what metabolic cost means. It is the amount of energy consumed when you execute the exercises and it’s usually measured in calories.
So, Let’s Talk About EPOC Now
For example, if you go for a 45-minute walk, your body will burn calories during these 45 minutes. Once your workout is over, your calorie burning will quickly taper off. So, in total you may have burned about 200 to 300 calories. It could be a little more, but this will generally be it.
However, let’s assume that you did a 20-minute intense workout where you did sprints, box jumps, mountain climbers and other explosive exercises. You will not have burned as many calories as the 45-minute workout.
This is where EPOC kicks in. Since your explosive workout was so intense, your body would be in a state known as ‘oxygen deficit.’ Your metabolism will get an immense boost and your body will be in fat burning mode for 10 to 14 hours after the workout.
This is why you’ll notice that sprinters at the Olympics are muscular and ripped whereas marathon runners often look thin, gangly and may even have a small paunch.
Most of the animals in the animal kingdom move explosively. You’ll never see a lion chasing a zebra for hours. It’s always a fast and explosive chase and if the prey eludes the lion for too long, it stops chasing it. Even the lion knows how to save its strength. Only man subjects himself to hours of endless cardio.
Explosive Training Is Definitely The Best Way To Burn Fat
How To Train Explosively
Any exercise that requires you to jump, push off or jerk a weight up or down is explosive in nature. It requires a sudden burst of energy to execute. Many martial arts consist of explosive moves. Kicking, punching, leaping and throwing are all explosive moves.
16 Explosive Exercises To Include In Your Workouts
☑️ Jump Squats
☑️ Knee Tucks
☑️ Plyo Jacks
☑️ Skater Hops
☑️ Split Squat Jumps
☑️ Split Squat Hops
☑️ Lunge To Explosive Knee Drive
☑️ Single Leg Deadlift Hops
☑️ Skater Hop Single Leg Burpees
☑️ Roll To Jump
☑️ Plank Hop Overs
☑️ Roll To Burpee
☑️ Plyo Push Up
☑️ Jumping Spider
☑️ Clapping Push Ups
☑️ Forward Hops
16 Explosive Bodyweight Exercises Video
The goal here is to not only add these exercises to your workouts but to also do them fast. To accelerate weight loss, you need to enter an EPOC state… and to do that, you need to be fast. Doing 2 plyo push-ups in 1 hour will not help you. Doing 10 in 30 seconds will leave you panting… and that will definitely get you in fat burning mode.
You can always search online for more of such exercises or look for tutorials if you do not know how to execute the moves mentioned above. Now that you know about explosive training, slowly add the exercises above to your training regimen as often as you can and you’ll see the fat melt off in no time at all.
Explosive training is not easy, but it’s worth it. Like they say in the gym, “If you look good at the end of your workout, you didn’t train hard enough.” So, if your muscles burn and you feel like dying… go ahead and do 10 more reps. You can do it.
Explosive Workout Programs on Amazon
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