Elite Physique The New Science of Building a Better Body

236 Elite Physique
If that doesn’t fit your schedule, perform them earlier or later on the days you
lift weights, or directly before or after those sessions. Perform two or three HIIT
sessions each week. These are intended to be at the end of your workouts since
they can create significant fatigue, which is also why it might be best to perform
just two in a week. A caloric deficit can drain your energy and impair recovery.
And just like the LISS sessions, you can put the HIIT sessions somewhere else in
the week if it better suits your schedule.
There are distinctly different protocols for your LISS and HIIT sessions. You’ll
rotate between the three different protocols before repeating. The protocols are
as follows:
LISS
Each week perform a 30-, 45-, or 60-minute session on three of your nonlifting
days.
HIIT
Rotate between the following three protocols two or three times per week. If you
do two sessions one week, perform the third at the start of the following week,
and continue rotating between them:
• 5:45 protocol: 5 seconds of maximal activity followed by 45 seconds of rest.
Repeat for 10 rounds.
• 10:60 protocol: 10 seconds of maximal activity followed by 60 seconds of rest;
10 seconds of maximal activity followed by 60 seconds of rest; 10 seconds
of maximal activity followed by 2 minutes of rest. Repeat for three rounds.
• 15:45 protocol: 15 seconds of maximal activity followed by 45 seconds of
rest; 15 seconds of maximal activity followed by 2 minutes of rest. Repeat
for four rounds.
Fat Burner 1 (FB1)
The FB1 plan is designed around a large selection of training equipment. It is
intended for a commercial gym or an elaborate home gym.
EQUIPMENT NEEDED
Pull-up/dip station
Cable station with adjustable pulley
Long resistance band
Heavy and moderately heavy dumbbells or large selection of pairs of kettlebells
Trap bar
Adjustable bench
Chin/dip belt
Gymnastics rings