gym based fat burning
1. My fave body fat burning workout style!
A high-volume fat burning workout such as Charles Poliquin’s German Body Comp (GBC). If your goal is truly to build lean muscle and boost fat burning then this is a unique weight training system designed to manipulate your hormones and your metabolism by alternating a lower body exercise with an upper body exercise, and using short rest times. For example:
- A1: Barbell squats, 4010 tempo (4 seconds down, 0 second pause, 1 second up, 0 second pause), 8-10 reps, 3-4 sets, 30 seconds rest
- A2: Dumbell incline press, 3010, 10-12 reps, 3-4 sets, 60 seconds rest
A typical GBC program would take around 45 minutes and leave you absolutely wiped on the floor. The workouts I use as part of the giveaways of my Woman Incredible Transformation Events, as well as in the upcoming (yes, it’s still coming!) members section are primarily GBC based; right through to the advanced stuff.
2. Engage in a martial arts workout
Boost your metabolism with some kickboxing, boxing, muay thai, Brazilian Jiu-Jitsu – when done with a good instructor these are some of the absolute BEST cardio substitutes and fat burning workouts you can engage in. Not to mention you might gain some practical skills!
3. Cut back on the cardio exercise and the group fitness workouts
The typical gym-based cardio and group fitness workout, unless you are brand-spanking-new to exercise, is not the fat loss solution you wish it was. Stop wasting your time with it! If you want to know more about the rules of cardio, check here.
4. Try strongman training: one of the ultimate workouts for weight loss
Down at Result Based Training, where my office is in South Melbourne, there is an awesome strongman exercise area. Strongman training involves crazy-fun stuff like flipping truck tires, smashing ropes to the floor, pushing, chopping or pulling sleds piled up with stupid amounts of weight, and basically just charging around moving heavy stuff. It’s an awesome way to mix up your training.
5. Muscle it up!
A lesson I’ve had driven home to me lately by Maximus Mark is that a) I’m doing my own head in focusing so intensely on fat loss ALL the time, and b) doing purely fat loss training is not the answer! To burn more body fat you need to have a decent amount of muscle. One of Mark’s rules is to only focus on one thing at a time, and sometimes you need to spend a couple months on strength and lean muscle growth before coming back to fat loss. I’m talking about lifting very heavy weights, usually for small amounts of reps, and with longer rest periods.
fat burning outside the gym
6. Lose weight with incidental exercise.
You know all those studies where the ‘fidgeters’ lose an average of an extra 2-3kg per year? That’s really true! I’m not saying you need to hop all over the place like an anxious bunny every day, but a little extra movement is ideal for most of us. Walk a little more, get off your butt a little more, don’t be afraid to dance when no one is looking – all that good stuff. Aim to be an everyday active person, not just a gal who sits still all day and then hits the gym for the requisite 45-60 minutes.
7. It’s not all about ‘exercise’! Play more!
Remember how easy it was to stay skinny as a young kid? And it’s not as though you were strictly avoiding carbs or even the occasional junk food back then, yeah? Sure, childhood metabolism might be part of it but you do have to wonder whether it’s the chicken or the egg so to speak. If you have kids then get them and you off your butts and get moving. Frisbee, chasy, or just silly games in the part for half an hour are all great additions to your regular workout routine, not to mention a very easy way to burn some excess calories.
8. Build energy before you burn it.
Sometimes it pays to give your body a break from all the pure weight loss stuff. Most of the exercise you do is probably ‘catabolic’, meaning it breaks muscle down and is geared toward faster fat burning. It’s really important to include some energy building exercise (anabolic) as well. A yoga or meditation class once a week will do the trick.
9. Throw in some old school outdoor fitness work
You know I’m not talking about pounding the pavement, don’t you? I’m talking about the kind of stuff that really pushes you into hard-core fat burning mode. Like running up a massive hill multiple times, stair climbing, trekking, sand sprints. Why not add one of these old school fitness sessions every fortnight or so? You’ll love the variety as well!
10. Get competitive
Sometimes revving up your metabolism and becoming a fat burning machine is not about what you’re doing, but how you’re doing it. How often do you catch yourself day dreaming in the gym, or walking away from your workout knowing that the only thing you really burnt was time? Why not set a challenge with a friend or colleague. It could be anything fitness related: a lifting challenge, a body fat challenge, a lean muscle gain challenge. You get the idea. Adding a little competition to your same-old routine is (in my opinion) one of the best ways to accelerate your results.
Life is Now. Press Play.
PS: A quick update on my personal fat burning challenge! Yes, I did make it to the end of the 7 days. To be honest I didn’t notice a change from days 4-7. More photos will be posted over the next few weeks; quite frankly I don’t feel like having my pics taken this week as it’s that time of month and I feel yuck 🙂
PPS: Want to truly revolutionise your body this year? If you’re in Melbourne or Sydney the Woman Incredible Transformation Workshop (August 20 and Sept 10 respectively) is a great way to learn everything about living the perfect day and shifting your body into constant fat burning mode!
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