- What's up Elite Thenx athletes?
It's Chris Heria, welcome to another video of Official Thenx
today I'm gonna show you guys how to get shredded fast
for summer.
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Alright so let's get started, so today I'm gonna show you
guys how to get shredded fast for the summer.
Now there are two main factors that affect fat loss,
decreasing calorie intake and increasing energy expendature
now what do I mean by that?
Well the first thing is you need to make sure
that your nutrition is on point,
you need to start lowering your caloric intake,
you need to start cutting carbs and carb cycling.
Carb cycling is when you intake carbs
on the certain days that you are gonna use those carbs
such as the days that you are training,
and then the days that you're not training
you are eating little to no carbs at all.
Now remember, unused carbs eventually are stored as fat
so you wanna be strategic
on the days that you eat your carbs.
On the days that you know you're gonna be training hard
those are the days that you're gonna have those carb intakes
and on the days that you know
that you're not gonna be training,
those are the days that you wanna make sure
to keep your carbs low as possible or even not at all.
Because if you're intaking more carbs
and you're not using them as energy
they're gonna be stored into your body as fat
it's gonna be harder to get shredded
it's gonna be harder to achieve fat loss
and the second thing is you want to train
train hard as many days as you can
and specifically you wanna train cardio
and high intensity interval training
the reason why is because cardio training
will get your heartrate up into that fat burning zone
and actually high intensity interval training
is more effective for fat loss than steady paced cardio
because high intensity interval training will burn
more calories in a shorter amount of time
and it has an after burn effect
that can last up to 48 hours.
So now we're gonna show you a high intensity
interval training workout that's gonna get you shredded
super fast for summer.
We're gonna go for 45 seconds on,
15 seconds off, each exercise for a total of four rounds,
and the first exercise is gonna be burpee broad jumps.
Then we're gonna go into jump ropes,
from there switching knee taps,
montain climbers,
plank legs side to side.
Seated side to side leg raises.
Weighted russian twists,
bycicles, and then lastly, we're gonna go
for fast foot shuffles.
Now if you guys find yourselves not being able
to keep up don't worry, just take that little break
but keep going do not give up.
Alright guys so if you're ready to start,
let's get this started, the first move
we're gonna go for is burpee broad jumps,
you ready three, two, one, let's go for it.
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Alright, next one.
If you don't have a jump rope, pretend to jump rope.
It's good so far, keep it up.
Switching knee taps, keep those knees up.
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Make sure to regulate that breathing,
if you guys are holding your breath,
you're breathing too hard or not through your diaphragm
it's gonna be a lot harder.
So calm and keep up the pace.
Alright, next move, mountain climbers.
Let's go for it.
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whatever you do don't stop,
if you need to go slow go slow but don't stop.
Didn't even realize I went over the time.
Alright plank leg side to side.
Let's do it.
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Woo.
Alright.
Next move seated side to side leg raises
Should be fun, see it's already working.
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Alright woo.
Next move weighted Russian twist, let's do it.
Yeah I feel that, here we go.
Make sure to twist, get those obliques.
Alright, weighted Russian twists done.
Almost done now we got bicycles, let's keep it going.
See the cool thing about cardio is that
when you first get started and if you're doing this
right now for the first time, it's like super hard
when you first start, but you get really good
and you build endurance really fast the more you do it
and the best part is that, that endurance
it falls over and seeps through into other training styles
so you're gonna be able to rep more, lift more
workout harder, because you're doing cardio.
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So the person that's training
high intensity interval training,
that's training cardio, that person's always
gonna out train the person that doesn't.
And the person that doesn't is normally
the meat heads of the gym that they just lift weights
and that's all they do.
Alright here we go.
A little break.
Go back in hard.
Last one going hard.
Whoo.
That's in time right there.
So that's the first round
to this high interval training workout
that's gonna get you super ripped in time for summer.
If you guys liked this workout, don't forget to like,
share and subscribe.
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not just to look strong but to actually be strong,
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peace out.
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