VineshWay: Customized Fitness

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Last winter, Janet Jackson had ballooned up to 180 pounds, and those trademark six pack abs seemed a thing of the past. But look at her now! In just four months, Jackson has shed an incredible 60 pounds and looks fantastic, just look at those washboard abs! Now, for the first time, Jackson reveals her diet and workout secrets to Us magazine.

It has recently been quoted in the media that her workout has been designed by personal trainer Tony Martinez (Trainer to the stars). Tony’s workout has Janet doing legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

Upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises)

Three days of abs and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

she does legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricet supersets and shoulder lateral raises)

three days of abs

and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

Janet Jackson’s weight loss explained.

Janet Jackson has been known for gaining weight to like 180 lbs (I am 130, lol! She used to be FAT!)

So how did she ended up losing all that fat and turned into a babe (almost!)

I would give credit to the awesome routine Tony Martinez set up for the blimb.

Legs: Twice a week

Reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle

Upper body: Twice a week

push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises

Abs: Thrice a week

And 5 days of cardio.

The cardio includes kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how did this routine do such wonders?

The primary reason is that there was a good amount of rest involved leading to substantial lean muscle mass growth as the weights used were mostly bodyweight or lightweight.

Another thing to do noted was that the method of the workout was largely compound, compound workouts end up increasing functional strength and avoid bulk because compound workouts use more muscles and the range of motion involved is comparatively much more complicated.

Her Training in other note was not circuit entirely and not isolating any bodypart either, circuit training does lead to fat loss *entire body circuit training that is* but rarely ends up reinforcing lean muscle mass and if the weights are heavier than 50% of max capacity, ends up constantly breaking down muscle.

Her training was not fixed on muscle groups but something like Monday: Legs, Tuesday: Upper Body, Wednesday: Abs.

This leads to sufficient rest and the best part of her workout was the type of cardio.

As I have always suggested, cardio has to be really changing, if you want to get effects rather than simply taking your calories in minus, if you want a fat burning effect, you can simply keep your cardio very versatile

Janet Jackson’s cardio included kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how does such a diverse cardio section help?

For starters it is impossible to get bored with such a set of routines, You are practically doing something entirely different in mechanics every day.

When the mechanics and muscles used/range of motion used changes so rapidly, the body has no time to adapt to it and keeps burning a lot of fat.

So can you have a routine like Janet Jackson’s?

Sure, just consult a dietician for a great diet too and keep going at it

Popularly known as HIIT among bodybuilders.

Before you read on further, if you are new to bodybuilding or in a not so fit condition, less on stamina, this isn’t for you.

Particularly this is for guys below 20% fat, the ones above would probably not be able to carry this off unless they are Brock Lesnar.

HIIT has awesome fat burning effects, especially when combined with a keto diet can show lightning quick results.

Explaining HIIT:

HIIT is any form of cardio: Running, swimming, cycling, burpees, elliptical, kickboxing.

Only the method it is executed is really different:

In HIIT: You workout in a manner like:

10 minutes:

minute 1: 50 seconds high intensity sprint, 10 seconds rest.

Minute 2: 50 seconds high intensity sprint, 10 seconds rest.

This goes on for the whole ten minutes.

It can also be like:

Sprint 20 seconds, rest 10 seconds: Follow up for 10 minutes.

People who have heart problems, kindly keep off.

The best part about HIIT is the application can be even as less as 6 minutes after you do your workout with weights, leading into 15% extra fat burned throughout the day.

So instead of having a post long cardio session which sacrifices the muscle because the time gap noted without protein intake, HIIT can be more efficient for daily weight hitters.

And if you do a 1 hour long medium intensity Cardio on the days off, it just gets easier to burn fat.

So should you do it?

Ask yourself. Are you fit enough for it?

Detox Diet.

Well, people often tell me about Detox diets.

These are awesome to do ONCE IN EVERY SIX MONTHS or so but there are morons out there who keep on doing these Detox diets 24/7, typically GM Diet.

I call the GM diet: Gruesome Mofos diet.

You know, doing the GM thing once in six months is not bad at all but the guys from GM say, KEEP ON DOING IT! Silly bastards.

I mean the diet is nearly dead in protein, if someone is working out, he’ll lose all his muscle in a matter of days.

That’s just not it, you’ll be vulnerable to fevers, catch on colds and such a diet will actually NOT help you burn fat, it just kind of cleans the system which is to refresh you before you start on your new routine or something.

More than a 6 day diet can severely damage your muscular structure.

And yeah, you will lose weight, only to gain it back once you stop dieting.

And if you didn’t gain back the weight, guess who lost some muscle?

Speaking of advantages of detoxing:

The waste from your system will be washed off.

This leads to your organs functioning better, particularly in bowel movement, digestion and more.

So I would recommend starting your routines with this if you are new.