18 Quick Fat Burning Workouts

Workouts don’t need to be overly complex.

Especially when the goal of the workout isn’t that complex.

If the goal is to get fitter, stronger and leaner, then you want to move as much weight as possible with just little rest in between.

Give this workout template a crack next time you are ready for a change of pace.

After warming up get cracking with the following circuit.

A1: Barbell Deadlift x 6

A2: Chin Up x 6

4 sets, no rest between A1-A2, 60 seconds rest between A2-A1.

B1: Dumbbell Lunge x 12

B2: Push Up x 12

4 sets, no rest between B1-B2, 60 seconds rest between B2-B1.

C1: Barbell Clean and Press x 6

C1: Mountain Climber x 30 seconds

4 sets, no rest between C1-C2, 60 seconds rest between C2-C1.

Now this is where the fun starts and why you never have to be bored with your workout or stuck in a rut.

Follow this workout for three sessions (ideally over a week to 10 days), then push all of the exercises down the list one. So instead of starting with A1-A2, you will do B1-B2, C1-C2 and finish with A1-A2.

Once again do this for three sessions, then bump the exercise order once more. Start with C1-C2, then A1-A2 and finish B1-B2.

This give you nine workouts (three goes at three different exercise orders) to get going with. You can do each one more than three times is you are still making progress with the numbers you are lifting (as in you can lift more weight – not reps- than the last session), but you don’t have to.

When you have had enough of this series of workouts, all you need to do is flip the combos so that your workout will now look like this.

A2 -> A1 rest, repeat

B2 -> B1 rest, repeat

C2 -> C1 rest, repeat

Then, once again you can bump the starting lot down one and do B2-B1, C2-C1 and finish with A2-A1. Do that one three times and you are onto C2-C1, A2-A1 and B2-B1 combo.

Do each of these at least three times each and you have 18 workouts, which is enough for about 6 or so weeks.

Now remember, we have only used six exercises here. After you have completed the 18 workouts, change each of the exercises (like for like, ie front squat for deadlifts, alternate chin grip, bench press for push up etc) and you have another 18 workout ready and waiting for you!

No more excuses to be stale and boring with your workouts. Keep your mind and body progressing and guessing and you’ll find that you are able to take your fitness and strength to new levels.

(Btw, I couldn’t find any relevant pics, so I used some weird ones! – Can you tell?)

My Number One Fat Burning Tip

This one might hit you with a bang!

It might hit you with a thud.

Or you may think there’s nothing new here.

However, even if you have heard this before, are you doing it?

I don’t know exactly where I read it but the other day I saw a quote that said

“An ounce of ACTION, is worth a tonne of KNOWLEDGE”

I couldn’t agree more. There’s no point knowing what to do if you aren’t putting it into action.

Recognise when you are knowing more than you are doing, and make the next step an active one not a learning one.

Alright, enough of the preaching, let’s have this fat burning tip.

Well here in sunny Tasmania, we have fantastic produce. High quality meat, fruit, veggies, berries etc. And when they are in season there seems to be a massive oversupply. I can only assume this because, for instance, we can currently buy local strawberries for between $2-$3 per kilo. Now to me that is a massive bargain, as well as an environmentally sound one as well (when compared to buying interstate or internationally sourced berries).  Even frozen imported ones are at least double, if not 3-4 times the cost.

Blueberries, $10-$15 a kilo, fresh, local, organic.

Bananas, up to $2 a kilo, fresh, local, (not sure on the organic for this one)

So what does this have to do with fat loss…….

Well when I saw how cheap these were and that I could get local goods for less than their imported buddies, I thought now is the time to stock up. But there is a problem, our freezer sits underneath the fridge and is good for about two weeks of storage, no where near enough space to stock up for the winter. So I decided to go shopping for freezers, long story short, I am going to use the unused half of my parents one!

Now these fruits and berries are very nutritious but they also freeze well. Even better, they are great in shakes when you prepare then frozen. So what I have done is buy up on all the available, inseason, cheap berries and bananas and set them to freeze. Some I have left in the bulk bags (~1kg) and others I have put into 1/2 cup, 3/4 cup and 1 cup serves. With the banana, remove the skin and cut into small slices so you don’t kill your blender!

So now I have ready to go, already prepared, serves of highly nutritious ingredients for my shakes, desserts or just as a snack by themselves. You only have to do it once in a blue moon, and you will be saving yourself both time and money into the future.

There you go, my number one fat burning tip for today is to buy a freezer (or at least use one!) Turn your frozen section into a fat burning dream, not a fat burning nightmare like the frozen section at the supermarket!

Not necessarily a revolutionary idea, but definitely one that many people won’t be utilising….until now of course.

Let me know what you think, your ideas, or any way this idea can be improved.

Best of Facebook February

Just a quick glimpse of what some of my friends on Facebook have been saying.

These guys are experts in their fields and are worth following for all of their insights and tips! (just don’t be spaming them for Mafia Wars or Farmville things!)

Bob Garon If ur salad “greens” look like white water flakes… ur not gettin any nutrients, enzymes, or good fiber. Go green. Go very green. The darker the better.

Craig Ballantyne Short term pain from discipline equals long-term gain from progress. Long-term pain comes from lacking short-term discipline.

Alwyn Cosgrove Today’s training session DONE! You can make progress or excuses but you can’t make both!

Tom Venuto Sydney Herald (Australia) asks: “Will the biggest loser kill someone?” http://www.smh.com.au/national/experts-warn-diet-show-puts-lives-in-danger-20100219-olzm.html

Anthony Goldsmith -a happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.

Mike Roussell interesting…up to 80% of breast, bowel, can prostate cancer can be attributed to dietary practices. What are you having for dinner?

Steve Payne Closing thought for the day: “An ounce of action is worth a ton of theory.” – Ralph Waldo Emerson

Arnel Ricafranca Earlier this aftenoon, I saw a woman lightly jogging while reading a book. I hope her goal is NOT fat loss because she is just wasting her time.

Jay Salvati “To hell with circumstances; I create opportunities.” -Bruce Lee

How to Banish Negativity and Embrace Positivity

All of us live on the same earth, yet at times we can seem to be on different planets.

All of us get the same number of hours in the day, yet some people get achieve more than others.

All of us have troubles in our lives, for some it stays a problem for others it becomes a victory.

Anytime you are in need of a kick in the right direction watch the video below.

I have watched it a countless number of times and it gets me moving.

Read out aloud the words that come up, believe them and they will become a part of you and your psyche.

Say goodbye to negativity and embrace the new positive you!