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Jim Stoppani Hiit 100 Workout


& Six-Week Training

Cargado por SamuelMoore el Jan 01, 2014

Transform yourself into Jim Stoppani by


following 6 weeks HIIT 100 Workout Plan and get
the amazing results. It's likely that you are very 101 High Intensity Shortcut to Size e 1-2-3_lean
Workouts for Fa… Book
familiar with high -intensity interval training
(HI… Descripción completa

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HIIT 10
Training

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101 High Intensity Shortcut to Size e 1-2-3_lean Jim Stoppani 100 No Equipment Bodybuilding
Workouts for Fa… Book (Shortcut to Size) Workouts 2014 … - Jim Stoppan

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HIIT 100’s: The Six-Week Training and Diet Program to Get Super Sh

Jim Stoppani, PhD

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Hitting It With HIIT


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It's likely that you are very familiar with high-intensity interval training (
comes to cardio HIIT is definitely the best way to strip off body fat. Ther
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reason to jump on a treadmill and just run straight for 20 or 30 minutes un
to be a marathon runner. But who wants to look like that?!

For those of you who are not familiar with HIIT, it involves intervals of h
exercise (such as running at 90% of your max heart rate) followed by inte
 c
intensity (walking at a moderate pace) or complete rest. This is in sharp
typical continuous steady-state cardio most people do at a moderate inte
walking on the treadmill for 30 minutes at 60-70% of their max heart rate
101 High Intensity Shortcut
mainlytodeveloped
Size e 1-2-3_lean Jim Stoppani
by track coaches 100 No Equipment
to better prepare Bodybuilding
runners, but has cro
Workouts for Fa… Book (Shortcut to Size) Workouts 2014 … - Jim Stoppan
fitness industry due to beneficial results that have been established. In fac
comparing HIIT to continuous steady-state exercise have demonstrated t
superior for fat loss. A 1994 study from Laval University (Ste-Foy, Queb
reported that subjects following a 15-week HIIT program lost significantl
than those following a 20-week continuous steady-state endurance progra
fact that the steady-state program burned about 15,000 calories more tha

 program during
demonstrated exercise.
similar A 2001
findings study
with fromwho
subjects Eastfollowed
Tennesseean State
8-weekUniver
HII
(subjects dropped 2% in percent body fat) as compared to those who foll
continuous steady-state program (subjects had no drop in percent body f
treadmill. The most recent study, from Australia reported that subjects fo
minute HIIT program lost about 6 times more body fat than the group wh
40-minute cardio program performed at a constant intensity of about 60%
maximum heart rate.

The major reason that HIIT works so well to drop body fat is due to the g

 burn or EPOC that is maintained after the workout is over. In other word
more calories and more body fat while you are sitting around doing nothin
study from Baylor College of Medicine (Houston, TX) reported that subj
followed a HIIT workout on a stationary cycle burned significantly more
the 24 hours following the workout than those who cycled at a moderate
intensity. The 2001 East Tennessee State University study mentioned ab
that subjects following the HIIT program also burned more calories durin
after exercise. The most recent study, presented at the 2007 annual meeti

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American College of Sports Medicine by Florida State University (Tallahassee)


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researchers reported that subjects who performed HIIT burned about 10% more cal
during the 24 hours following exercise as compared to those whole performed conti
steady-state exercise, despite the fact that the total calories burned were the same fo
workout.
In addition to the increase in resting metabolism, research confirms that HIIT  is effe
at enhancing the metabolic machinery in muscle cells that promote fat burning and b
fat production. The Laval University study that found a decrease in body fat with H
101 High Intensity discovered
Shortcut to that
Size ethe 1-2-3_lean
HIIT subjects’ muscle fibers had significantly
Jim Stoppani higherBodybuilding
100 No Equipment markers fo
Book
Workouts for Fa… oxidation (fat burning) than those in (Shortcut to Size) steady-state
the continuous Workouts 2014 … - Jim
exercise Stoppan
group. A
 published in a 2007 issue of the Journal of Applied Phy siology reported that youn
females who performed seven HIIT workouts over a two-week period experienced
increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidati
And a brand new study published in a 2010 issue of the American Journal of Physi
reported that subjects doing HIIT for 6 weeks had an increase in the amount of pro
in muscles that transport fat to the mitochondria, the place in muscles where fat is
for fuel. The more of these proteins that you have, the more fat that can be taken to
 burned away as fuel.

Weight For It

When most
can also people
be used forthink of training.
weight HIIT they think
After allof it only
weight as a means
training itself for
is acardio.
form ofYet H
HIIT
do a set with all out effort and then you rest. Then you do another set and then you
Of course, the t ypical rest period of 2-3 minutes. Between sets are too long for wei
training to be really considered HIIT. But all you have to do is shorten the rest peri

With HIIT 100's I have not just combined HIIT with weights, but I have combined
with two very popular, very intense, and very effective weight training techques -
Hundreds Training and German Volume Training. German Volume Training is also
known as 10 x 10 training. You do 10 sets of 10 reps. As the name implies, Hundre

Training involves doing 100-rep sets.


With HIIT 100’s you start each workout by doing 10 sets of 10 reps for one exerci
muscle group. Sounds like it's just a German Volume Training workout, right? The
comes from the rest periods between those 10 sets. You start with just 60 seconds
 between sets at the start of the program and progressively drop it down by 10 seco
over the 6 weeks, until you have no rest and you're doing 100 reps straight through
that brings us to Hundreds Training. By the way, 10 sets of 10 reps is also 100 rep
when you're resting only 10 or 20 seconds between sets in the last few weeks of th
 program, it feels just like you're doing 100 reps straight through.
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101 High Intensity Shortcut to Size e 1-2-3_lean Jim Stoppani 100 No Equipment Bodybuilding
Workouts for Fa… Book (Shortcut to Size) Workouts 2014 … - Jim Stoppan

HIIT 100's Hit List


The workout is simple to follow, just not simple to do. You start each workout doi
exercise per muscle group using HIIT 100’s. Then you follow that by doing 3 more
of the same exercise using your 10-rep max (a weight that you can normally get for
reps). Of course, after doing 10 sets of 10 reps, you will no longer be able to compl
full reps with your 10 rep max weight. You will likely be able to complete only abo
reps. On the third set you do a drop set by dropping down to the weight that you u
for HIIT 100’s and do as many reps as possible before you reach muscle failure. Th
you do three sets of one or two more exercises for that same muscle group, depend
the muscle group. Rest between all sets done following the HIIT 100’s exercise wil
only one minute to maximize fat burning.

You follow the muscle-group specific weight training with a final HIIT 100’s using
 body weight exercise, such as barbell or dumbbell cleans, kettlebell swings, Barbell
dumbbell deadlifts, barbell or dumbbell snatches, one-arm kettlebell or dumbbell sna
my unique lift known as the dead/curl/press.

On the HIIT 100’s sets during weeks 1-3 when rest periods are 30 seconds or more
 perform the first 3 sets of 10 as fast and explosive as possible. This will help to bu
more muscle power and strength, despite using such light weight. Then for sets 4-6
them slow and controlled, focusing on the contraction with each rep and squeezing
rep at top for 1-2 seconds. This helps to build the mind/muscle connection, which
critical for muscle size, shape, and separation. During the final three weeks, weeks 4
when rest periods are down at 20 seconds and less, your goal is to just complete th
hundred reps. So don’t worry about rep speed or control. Just get the reps done w
 best form you can complete them with while your muscles are on fire.

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Getting Started with HIIT 100’s


For each exercise that you are going to do HIIT 100’S Buscar  is eq
with select a weight that
about 50% of what you normally could do on that exercise for 10 reps. Don’t worr
you went too heavy. If you fail to complete all 10 sets of 10 reps during the progra
you can adjust your weight either during that set or at the next workout. If you can
complete all 10 reps before hitting the 8th set of 10 reps, then immediately drop the
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weight by 5 or 10 pounds before the next set of 10 reps. If you can’t complete 10 r
during or after the 8th set, finish all 10 sets doing as many reps as possible for those
sets. Then the next time you train that muscle group, lower the weight by 5-10 pou

If some of the exercises that you will be doing HIIT 100’s with are new to you, the
you’ll need to spend some time figuring out how much weight you can do for10 re

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