101 Reps Training
By Arnav Sarkar
Time is often an enemy of our desires. You want to sleep a little longer in the morning, but cannot do so because you must rush to work. Maybe you want to party a little longer with friends in a pub, but the pub is going to close for the night. You might not be able to do much in such cases and will have to surrender to your arch enemy-time. However when it comes to fat loss training you actually might be able to defeat time. Yes you do not have to be in the gym for more than an hour to loose fat. If you have no more than 30 minutes 3 times a week, you can still loose body fat. Yes you read it right! Don’t worry there are no hidden conditions of endless Cardio in this scheme. However an appropriate diet is a must, which is a must in all fat loss programs.
So then what is this program that promises such results in such unbelievable time limits? Well it is a form of resistance training program that hypes your metabolism to burn fat. It involves doing a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes the trainee must increase the weight lifted. In case of hindu push ups/push ups try to do on one hand/ leg, or on fingers to increase the resistance.
This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.
One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.
This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.
If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.
So then here is the program. Do the following exercises as a giant set, and repeat thrice. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.
Dumbbell Snatch 8 each arm
Squat 15
Hindu push/push up 10
Swings 8 each arm
Lunges 8 each leg
Clean and press 6 each arm
Row 8 each arm
Give it your best and enjoy!
Please email your feedback to Arnav at sarkartraining@gmail.com
