I’m going to be frank with you. Two – well, three – of the main reasons why people don’t see results are:
- Nutrition. You cannot out train your diet. Put down the PSLs.
- Most of the lifting is done with their phones, and not enough full-body movements and fierceness, like the stranger in the picture above. Which leads to the next one…
- You’re chilling out for too long. Rest time should be minimal between sets unless you’re going heavy with your lifts.
For those who like lifting heavy ass weights and/or have a weird gene that makes you love steady state cardio, sweet! It’s good for you!
But I’m betting most of you have a common goal: Torch fat. Reduce that crap flab on your body to nothing.
For the past 3 years – in between my rock climbing, heavy lifting, Spartan race training – metabolic resistance training has kept me on the winning side in the battle against pesky fat and muffin tops. Even when I’ve derailed temporarily with overdoing it on summer festivities or holiday parties (annnnnd holiday season is coming up. Stay sexy for the parties by getting it together, NOW.)
The New England Journal of Medicine recently published a study about weight gain during the holidays. Not surprisingly, there is an uptick around the holidays. Even though it’s only one pound on average, I hate to break it, but there are likely many people who will gain a few more and have trouble getting rid of it.
The holidays are a doozy. These PSLs start it all….
SO. If you’re sick of losing the battle, read on.
I have a workout recipe I recommend to people who ask me how to incinerate fat. It will also help with a little muscle definition here and there, too. Hot.
Keeping my clients in mind, who are frequent travelers, I created a template you can use on the road, in hotels and gyms.
Warm up first!
25 jumping jacks
Hip flexor stretch
5 push ups
10 bodyweight squats
I always aim for a workout that is full-body to build muscle, burn fat and exercise your heart. I split it in three categories:
- Weighed heavy exercise
- Bodyweight or lighter weight exercise
- “Cardio” exercise
Pick one from each category. If you get stuck, just play russian roulette: close your eyes and point to the screen or make a pack of notecards to travel with with one exercise on each. Save yourself the headache.
Link together the three exercises to make a circuit of 3 sets, 12-25 reps each.
Normally for the bodyweight exercises, I will recommend going higher with the reps.
That’s one circuit.
Repeat the process and choose different exercises for the next circuit. Your full workout should have at least 2, and no more than 4 circuits, depending on your fitness level and time constraints.
ATTENTION jetsetters: Use suitcases or heavy items found in your room for front squats, one arm rows, hip hinges, one arm lunges or hold in both arms)
- Weighed lunges (forward and reverse)
- Overhead squats
- Overhead lunges
- Push ups (Modify to your fitness level. On knees > add shoulder taps > explosive > clapping > elevated feet)
- Lunge jumps
- Ice skater (side to side jumps)
- Step ups
- Planks (Regular, plank jumps, weighed planks!)
- Ab pikes (use a towel on your feet and do on tile/hardwood floor)
- Chair tricep dips
- One arm rows
- Bent over row
- Inverted rows (TRX or under a bar)
- Squat thrusters
- Wall balls
- .25 mile run
- 400 m rower
- 2:00 minute SkiErg
- 20-30 burpees
- 100 mountain climbers (50 per leg)
- 2:00 minute jump-rope
- 50 double-unders jump rope (my new best friend and enemy)
Since I can’t be there, you’ll have to listen to your mind & body. Don’t make yourself pass out, but you will have an inkling whether you’re cheating yourself or not. Actually sweating is one place to start.
During a circuit: Minimal. 20 seconds – 1 minute
Between full circuits: 3-5 minutes
IN THE GYM
10 Squat thrusters
12 burpees with pushup
Overhead lunges with a plate
Pull-ups + burpees
400 m rower
AT HOME/HOTEL ROOM
1:00 minute squat jumps
10 Bulgarian lunges per leg. For extra intensity, do it holding your suitcase or an heavy item in your room.
Elevated feet shoulder taps. Keep your hips and core steady – don’t rock sideways.
One arm rows with your suitcase
Front loaded squats with the suitcase (how much you put the suitcase determines the intensity)
1:00 mountain climbers
Yeah? See how you can mix and match?
Smoldering your fat takes more than these workouts. I believe you can’t eliminate this type of training, but you do want to mix in some heavy weight lifting, steady state cardio or cardio interval training.
PLUS…you have to get your sleep (7 – 9 hours a night).
Eat your vegetables, minimize or eliminate the devil carbs (white flour), and consume protein at each meal/snack.
Drink water (pee at least five times a day. Thank Men’s Health for the guideline).
Take at least one day off to walk, soft tissue (foam roll), frolic, etc.