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 kettle bells, 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:
Full-Body PHAT Training
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
*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.
*Any questions on how to complete an exercise, refer to the large library of exercises provided on bodybuilding.com
Adam Bisek is a Personal Trainer and Nutrition Coach practicing in Minneapolis, MN. Certified through the National Strength and Conditioning Association (NSCA) and the National Academy of Sports Medicine (NASM) he brings a high level of intensity and passion to early morning bootcamps and a dedication to results with his personal training and weight loss coaching clientele. Adam qualified for national competition in Men’s Physique with a 3rd Place finish at the NPC Badger State (Oct 2011), and will be competing this fall for his pro card.