subject: Eliminate Belly Fat With This High Octane Workout [print this page] A lot of my thought process on fat loss and fat loss workouts comes from strength and conditioning background as well as a physiology background. I'm not big into a lot of the stuff that you read in the muscle magazines. Reason being is because a lot of that crap they spew is extremely outdated, most often backed by genetically gifted, drug abusing bodybuilders.
Granted physiology is physiology, but when it comes to dropping pounds of fat, having extra pharmaceutical help makes a big difference in your physique. If you take a look at professional athletes in sports such as track and field and football, they usually posses amazing physiques that the average gym rat would love to have.
They tend to be highly muscular with a visible 6 pack. If you look at their training programs, most do not train like bodybuilders. They train as athletes with fast explosive movements. A lot of top trainers are beginning to recommend these types of workouts for fat loss and while dieting since muscle break down won't be as much due to a decrease in training volume per muscle group.
However, the amount of calories you will be burning during the session and after will be increased, thus increasing the amount of belly fat you will be losing. Below, is a sample workout that I designed for a client looking to lose a decent amount of belly fat. Understand though, if your diet is not in check, then your results will be sub-optimal.
Each workout we did started with a basic warm up that consisted of this:
8 Step ups per leg
10 Push ups
20 Jumping Jacks
YTW's
Hip Flexor Stretching
This circuit was repeated 3 times or until the client felt thoroughly warmed up.
This is what the workout consisted of. It lasted around 45 total minutes including the warm up.
Dumbbell High Snatches from the ground x 12
Supinated Grip Pull ups or Pull downs AMAP
Jump Squats x 12
Dumbbell Rows x 12 each hand
This circuit is performed 3 times. You will perform each exercise in a row. Resting after each completed circuit.
This is the 2nd circuit:
Burpees x 12
Explosive Push ups AMAP
Explosive Manual Glute Ham Raises x 12
100 Straight Punches To A Heavy Bag
This circuit is performed 3 times. You will perform each exercise in a row. Resting after each completed circuit.
The last part is an abdominal circuit. It consisted of this:
Weighted planks ALAP
Weighted Rope Crunches x 20
Bicycles x 50
This circuit is performed 3 times. You will perform each exercise in a row. Resting after each completed circuit.
And that's it. After your done, go home and take a cold contrast shower. Twenty seconds as cold as you can stand and a minute at a warm temperature. This will help with the recovery process.
Add this workout in place of one of your other workouts when trying to drop belly fat. Let me warn you though, it might seem simple, but if you're not use to fast movements, it will take a lot of you. Take your time and rest if you need to. But it is definitely a high calorie burning workout and extremely effective to help you lose weight.
