Fat Loss For Freaks

12 Jun

Summer is here, and you know what that means… Lines of people grinding out hour after hour on the treadmills and ellipticals at your local gym so they can finally get that toned beach body!

Cardio sucks. I hate it and I don’t waste my time doing it. Something about jogging in place for 45 minutes while watching re-runs of Oprah just doesn’t do it for me. So how can we possibly shed fat without long bouts of steady state cardio? The answer lies in metabolic circuits.

Metabolic circuits are a combination of resistance training and high-intensity interval training. You pick a few exercises and perform them back to back, with as little rest as possible. Then, repeat the circuit for a given number of rounds. These are fast paced workouts that should take you no more than 25 minutes to complete AT MOST. If it takes you longer, you’re resting too long between rounds.

The reason metabolic circuits are effective at burning fat is the creation oxygen debt, also known as EPOC (Excess Post-exercise Oxygen Consumption). Think of it as your body working overtime. After you are done training, your body still needs to consume oxygen in order replenish Creatine-Phosphate stores, restore oxygen in blood and muscles, bring down your elevated body temperature, and remove lactic acid. These physiological responses will result in an increased metabolic rate and BOOM, all of a sudden you’re burning extra calories hours after you finished training.

When choosing the exercises to plug into your metabolic circuit try to stay away from isolated movements like bicep curls or tricep pushdowns. Instead, stick with compound movements like squats, burpees, pushups, etc. If it’s your first time trying a metabolic circuit, stick with mostly bodyweight movements. An example might look something like this:

Burpees x10

Chin ups x10

Alternating lunges x5 each leg

Push ups x10

*All exercises performed back to back. Repeat 4-5 times.

If you’re a more experienced lifter, feel free to plug in whatever exercises you think would work best for you. Just keep in mind that we want to keep the weight between 50-60% of your 1RM.

If circuit training isn’t your thing or your gym is too crowded to try it, another great tool is Tabata training. Unlike circuit training, you will pick oneexercise and perform as many reps as possible for 20 seconds, then rest for 10 seconds. Repeat this 8 times without stopping. Again, it is necessary to use a compound movement such as squats, burpees, or even sprinting if you’re a serious bad ass. It sounds simple but I promise it will feel like 4 minutes of hell.

Treadmills suck.

Circuit training is brutal, bad ass, and 1,000x cooler than watching Oprah with the treadmill set on 4. It is an excellent way to jack up your conditioning and develop mental toughness at the same time also. Lord knows the world could use some more of that. Try a circuit out on your own, and drop a comment letting us know how it went!

I will never post a workout or training tip on here that I haven’t tried myself. Any trainer out there who does not practice what they preach is totally full of it. That said, it’s time to head to the gym and crank out this week’s metabolic circuit. Here’s what I’ll be doing:

1)      1arm DB snatch x5 each arm

2)      DB thrusters x10

3)      Jump lunges x5 each leg

4)      DB rows x8-10 each arm

5 rounds

90 seconds rest or less between rounds


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