Hot Iron (literally translated as “hot iron”) is a comprehensive group strength training system, the main equipment of which is a mini-barbell. Classes using the Hot Iron system are held in all modern fitness clubs. The thing is that they are based on basic and isolating exercises that do not require any special skills. Training gives you the opportunity to develop strength endurance, burn extra calories and tone your entire body.
The development of the system was carried out not only by athletes, but also by scientists and psychologists. The result is a unique training program that is suitable for absolutely everyone. Today we will learn in more detail what is remarkable about the Hot Iron system, what it consists of and what reviews it deserves.
System development
After extensive research, scientists from the University of Dusseldorf have proven that alternating load modes is very effective for fat burning during strength training. Based on this conclusion, the Hot Iron training program was built. The results met the developers’ expectations, and now the best fitness clubs in the world use this system.
Every instructor in this discipline is required to undergo certification annually. The set of exercises consists of several programs that change every three months. This is done so that the muscles do not get used to the same exercises and loads.
Hot Iron Training
Hot Iron training includes several areas designed to evenly pump all muscles and get rid of excess fat in problem areas. Exercises include squats, push-ups and lunges, stress on the abdominal muscles. Iron cross is aimed at building muscle mass, improving body contour and strength endurance. The peculiarity of the system is that it completely lacks cardio exercises, while training has a beneficial effect on heart function and increases endurance. In between, you can do athletics to keep your muscles toned.
Who is Hot Iron suitable for?
One of the notable characteristics of the system is its versatility. The Hot Iron workout is suitable for people of any gender, age and level of physical fitness. The weight of mini barbells can be varied depending on the personal abilities of each athlete.
Many who have attended all kinds of group classes know that sometimes they do not give an effect even with the most responsible visit and full preparation. The reason is that the body quickly gets used to aerobic exercise. The principle of gradual increase, as well as load variability, is used here. Thus, it is almost impossible to get used to the Hot Iron program. Reviews show that even those who have been involved in aerobic group training for quite a long time, switching to this program, observe dramatic progress.
The main purpose of training is to develop strength endurance. What does it mean? It's simple - those who do the Hot Iron program can do muscle work longer than everyone else. In this regard, this technique is well suited for those who want to prepare for regular exercise in the gym.
There is no jumping, dancing or any weird exercises in this workout. Everything is simple and clear. However, after a while, you will find it easier to run, walk, and climb stairs. You will spend more time under stress and strengthen your heart muscle.
What is Hot Iron
Hot Iron is a training system designed to quickly lose excess weight and increase body elasticity. It increases physical endurance and strengthens muscles, improves heart function, increasing the duration and quality of life. The training takes place with a mini-barbell, and the load constantly increases, preventing the body from getting used to and relaxing. This feature makes training an effective method of combating excess fat and weak muscles. The complex includes exercises for all muscle groups.
How does the system work?
Hot Iron exercises promote rapid fat breakdown. Such exercises speed up metabolism, as a result of which fat is burned not only during training, but also after it. In other words, the rate and duration of fat breakdown at rest increases.
The set of exercises is designed in such a way that an athlete can work out all the main muscle groups in one hour. In this case, the joints and spine do not receive excessive stress. This feature makes it possible for people recovering from injuries to train.
Advantages and disadvantages of the system
The undeniable advantages of the system include the following:
- Acceleration of metabolic processes in the body by 30%. The ability to lose weight without any diets or aerobic exercise.
- Burning excess fat, toning muscles, changing your figure for the better.
- Burning about 900 kilocalories in one hour-long workout.
- Increasing muscle strength, joint flexibility, strengthening the bone frame.
- Elimination of cellulite.
- The scientific approach of trainers to the preparation of exercises.
- The ability to adjust the training program to the individual characteristics of a person.
The Hot Iron program, as reviews show, has only one drawback - after it you don’t want to do classic strength and aerobic exercises.
Types of training
Classes in this system are group and, as a rule, are conducted to rhythmic music. Any Hot Iron program is based on the following basic exercises:
- Squats.
- Bench press.
- Lunges.
- Deadlift.
- Bicep curls.
- Press crunches.
Training is divided into the following types (the selection criterion is the individual level of physical fitness):
- Hot Iron 1. This complex is a system of exercises for beginners. It is based on fundamental strength exercises. Most of them involve the use of a mini barbell. The weight is selected individually for each athlete.
- Hot Iron 2. This complex is designed for people who have successfully trained in the first program for several months. It includes multi-component exercises, namely: push-ups, one-leg squats and lunges. Hot Iron 2 makes it possible to burn even more fat, as well as engage the smallest muscle groups and the deepest layers of the muscular corset.
- Iron Body. The program is nothing more than classic strength training. Hot Iron Advanced is its modification with a heavier weight.
- Iron Cross. This is an alternative to machine training that allows you to burn record amounts of fat. The system also creates an athletic physique and helps increase muscle mass. This complex is suitable for men and physically developed women.
- Iron Back. The complex was created specifically for people suffering from curvature of posture or problems with the spinal column. Regular exercise in this program helps strengthen your abdominal and back muscles.
Recommendations
If you decide to train using this system, pay attention to the following points:
- It is advisable to start training not with video lessons, but in the gym with a professional trainer. He will create an individual lesson plan based on his experience, and will also make sure that you do everything as efficiently as possible and, most importantly, harmlessly to your health.
- You should not train more than three times a week. This doesn’t make sense, because fat breakdown lasts for 24 hours after a good workout. In addition, it is extremely important that the muscles have time to rest. Otherwise, after a few weeks they will be exhausted, and the desire to go to the gym will disappear.
- For those who have already solved the problem of extra pounds and just want to maintain their shape, it is not necessary to take heavy weights.
- And if your main goal is weight loss, then the weight of the equipment should be increased at least once a month.
- To lose extra pounds, you can exercise even once a week. But in this case, you shouldn’t feel sorry for yourself. Take more weight and train with maximum effort.
- During training, it is extremely important to maintain free breathing.
- After class, be sure to eat a little so that the body does not “eat itself.” This distinguishes the “Hot Iron” method from standard aerobic exercise, after which it is not recommended to eat.
Contraindications Hot Iron
Iron cross is a serious test for the body, which effectively gets rid of excess weight and strengthens muscles. At the same time, Hot Iron has many contraindications; you should definitely familiarize yourself with them before starting classes:
- Diseases of the musculoskeletal system. Joint problems can get worse with constant exercise, so you should consider a different body shaping system.
- Hypertension. Increased physical activity leads to increased blood pressure, which can lead to serious consequences.
- Diseases of the heart and blood vessels.
- Pregnancy and postpartum period.
If you have chronic diseases, it is recommended to contact your doctor with a description of your training to get permission. This will prevent unexpected worsening of the disease. Reviews confirm that for some diseases it is worth adjusting the loads, adjusting them to yourself and continuing to exercise according to the system without harm to health.
Nutrition
The classes are considered very intense. Squats, lunges, barbell rows and other exercises, along with significant weights, can burn a lot of calories. To lose weight faster, you can slightly reduce the amount of calories you intake from food. Nutrition should be moderate, not insufficient. The diet must contain 1-1.5 g of protein and 1 g of fat per kilogram of body weight per day. Fats should be consumed both animal and vegetable. The amount of carbohydrates depends on your mobility during the day outside of your workout. Some people eat 2-3 grams per 1 kg of body weight per day, while others lose weight with 4 g of carbohydrates.
Meals at Hot Iron
The desire to lose weight always involves limiting the consumption of certain foods. The Hot Iron diet should be balanced and contain at least 1 g of protein per 1 kg of body weight. This is due to increased stress on muscles that need to recover. A strict diet is excluded during such training; it will lead to exhaustion of the body and sagging muscles. Fats are also necessary for maintaining health, 1 g per 1 kg of body weight.
Separately about carbohydrates: even considering that they contribute to the deposition of fats, excluding them from the diet is completely and strictly prohibited. With an active lifestyle, playing sports in addition to training, you can afford 3 g per 1 kg of weight per day. If your lifestyle is calm and measured, you should limit yourself to 1-2 g of carbohydrates per 1 kg of weight. The result largely depends on nutrition; with a properly balanced diet, in 2-3 months each person will achieve the figure of their dreams.
"Hot Iron": reviews
As reviews show, this program allows you to lose weight quite quickly and effectively. After the first training session, it is clear that the system was developed by professionals. It not only gives a noticeable effect, but also allows you to have a good time, gain a surge of strength and self-confidence. Since the main goal of the program is weight loss, it is usually the girls who go to Hot Iron. Reviews show that men still prefer purely strength training. Nevertheless, you can also meet men in a class using the Hot Iron method. Some of them are recovering from injuries, while others want to maintain body tone without much stress.
Hot Iron exercises look easy and seem to be done effortlessly. But in reality this is not entirely true. With properly selected weight and full training, you can perfectly pump up your entire body. Since this technique is most often chosen by women, it is worth noting that it will not turn you into a masculine pile of muscles. And in general, the stereotype that strength training has a bad effect on femininity is absolutely wrong. A healthy woman will never look like a man, no matter how intensely she exercises. Well, if she has problems with hormones, then she will look the part even without sports.
Here are videos showing Hot Iron training.
This is a beautiful Hot Iron advertisement)))
This second video demonstrates the training most fully.
In reality, the workout takes about 60 minutes. First, you do a warm-up without weights. Then there are sets of exercises. In the video, people change weight in between sets of exercises. For squats - more, on the back - more, on the arms - less. Or whoever is comfortable. Beginners generally have low weight.
There is an even more advanced level from the same hot family - Iron Cross.
In our club these are less formalized classes (I’m not sure there is a strict plan))). There is more weight taken there than in standard Hot Iron classes. Instead of threes-sevens-eights, it is done 12 times (however, after 8 times you are allowed to rest). And the pace is faster. Visually, training is not much different from Hot Iron)))
Home workouts
Initially, this program was intended for group classes. There are several compelling explanations for this. Firstly, when a trainer is nearby, it is more likely that you will conduct the training correctly and as usefully as possible, because if something happens, you will be corrected and protected. Secondly, motivation is much stronger in a circle of like-minded people. Thirdly, at home, not everyone has a step platform and a barbell with a wide range of weights.
However, if you are confident in your abilities, know how all the exercises in the system work, can sensibly assess your own successes, select weights, fight laziness, and have the necessary equipment, then you can practice at home. An alternative is to go to the gym for a short time to gain the necessary knowledge, and then switch to Hot Iron home workouts. At home, of course, it will be more difficult to motivate yourself to do exhausting work. But those who want to will definitely succeed.
Hot Iron for Beginners
The Hot Iron system for beginners is not always easy, it requires a serious approach and requires hard work throughout the entire training. The instructor selects the load individually and helps you perform each exercise correctly, regardless of the number of people in the group. Iron cross will help you find the figure of your dreams if you follow the trainer’s instructions related to increasing or decreasing the load and the specifics of the exercise technique. Between workouts, rest for 48 hours is required, so deposits will be burned faster.
You can do the exercises at home; there are many videos that will help women and men perform the necessary exercises to the music. Initially, you should exercise in the gym, under the guidance of a specialist and with special training equipment. Having understood what the body system is, you can repeat the exercises at home using video lessons, acquiring the desired shape. The energy spent during exercise will allow you to burn a lot of calories and gain a beautiful body with health benefits. The effectiveness of the system is confirmed by many reviews.
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