Peripheral Heart Action Training that is. When it comes to ramping up your heart rate in a short amount of time to shred off the fat, PHAT training takes the cake. PHAT training utilizes a combination of upper body and lower body resistance training exercises that force your heart to pump blood back and forth between your upper and lower limbs. Of course your heart beats faster to meet the increasing demand for oxygen throughout your body. More calories are burned in a shorter duration and you're walking out of the gym in record time.
There are plenty of ways to go about PHAT training in the weight room. All forms of equipment from kettlebells, bands, battling ropes, and medicine balls can be used in addition to your traditional weight stacks, cables, and dumbbells. The typical way to perform PHAT training is to combine exercises in "superset" fashion, pairing up two exercises and going back and forth between them. It is best to utilize this form of training in a full body routine, but it can also be split up into the front and back of the body. If done in full-body fashion give at least 48 - 72 hours of rest between each session.
So if you're looking to burn fat, train PHAT! If anything else it will add variety to your training routine.
Here is an example of a full-body routine using free weights and cable machines:
*A and B signifies a superset, which entails going back and forth between the two exercises until all sets and repetitions are completed, then you move onto the next set of two exercises.
1A) Dumbbell Bench Press 3 sets x 10 - 15 repetitions.
1B) Romanian or Straight Legged Deadlift 3 sets x 10 - 15 repetitions.
2A) Seated Row 3 sets x 12 - 15 repetitions.
2B) Walking Dumbbell Lunges 3 sets of 20 - 24 steps.
3A) Dips (weight, bodyweight, or assistance as needed) 3 sets x 8 - 12 repetitions.
3B) Leg Curl Machine 3 sets x 12 - 15 repetitions.
4A) Pull Up (weighted, bodyweight, or assistance as needed) 3 sets x 8 - 12 repetitions.
4B) Squat (Barbell, Dumbbell, or Bodyweight based on ability and availability) 3 sets x 12 - 15 repetitions.
Written by Adam Bisek
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