RealTalk: “Lose (Burn) Fat ASAP”
So, lately I've been asked (more than normal) “how did I tone up and really get rid of my nasty greasy fat-slabs”.
Okay, maybe not in those exact words, but it’s been a little weird how often I get asked this question now. I guess I’ll just chalk it up to the swimsuit-season (orrr) they like what they see (lol-can’t blame them right)!
As a lifelong athlete, I've always had a reason to be in shape but around 2 years ago I fell into a state of depression which screwed-up my whole natural balance in life (I was losing my mind folks-lol).
I gained nearly 25 pounds of pure juicy fat and reached a point where I noticed I had breast. “B-R-E-A-S-T”?…yupe, your boy was rocking breast”…not the sexy ones either!
-Talk about a wake-up call
Now, I will be honest, I am a breast man (chicken breast that is). I just don’t think men should be wearing a large pair themselves… which leads me to the (the “Dad Bod” look) …the stupidest thing I ever heard of (hahaha).
Wow, I think I got sidetracked for a second, so let me get straight to the point now.
Burning fat, losing fat, shredding fat — whatever you want to call it, is a lifestyle. Before you embark on this one way journey — you’ll have to accept and sign what I like to call, the “Lifestyle Contract”.
This is not a diet, this is not resolution, this is one thing and one thing only … a “Lifestyle”.
If you can't see yourself eating clean, willing to train intensely and sacrifice old bad habit traits (food, etc), then do yourself a favor and stop feeding yourself false hope.
Now, if you are willing to live the lifestyle, then what I'm about to show you may be exactly what you need to break down that door to achievement!
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Here are three orbits of focus you need to zero-in on:
1st: above all — Clean Nutrition (some gurus out there would say — eating healthy is 80% of you reaching your goals). Clean eating doesn't necessarily mean you have to starve yourself either. It just means watch everything you consume. Will this food help the cause or will it set me back. (The foods you eat help with energy and the harder your body has to break down the food the better off you are … meaning more fat burning) “Yeah Buddy”.
2nd: Intense Weight Training (building muscle burns fat) — don't believe me, just try it. If it doesn't work I’ll buy you a (sugar-filled glazed donut or two-lol). Many ladies run from me when I say “ You need to lessing your time on the treadmill and spend more time “Intense Weight Training””. Yes, ladies strong is the new sexy. I’m not talking about some extreme bodybuilder junk here either. I’m talking about a high rep, medium weight, low rest training regimen. (example below)
3rd: Stretching (really do I have to explain this one … okay, since you asked me so nicely). Stretching keeps you flexible, resistant to injury and for the ladies (keeps you long and lean). Without this, you run the risk of future flexibility issues as you get older.
*SideBar — Despite how hard you try, without a consistent clean nutrition you will not reach your goals. You may lose weight but you won’t be losing fat (I thought you should know this…hehe).
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Lastly, here is just a look into a Intense Weight Training session (only as an example):
Saturday 07:00am (Rest between sets @ .30sec — 45sec)
Jog (Warmup) — 5min or .5mile
or Jump Rope (Warmup) — 5min
Legs & Lower Back (Goal — 200 to 500 reps)*all medium to low weight
— Calve Raises (10 sets — 2 to 10 reps) based on small calves if thats you
— Squats (10 sets — 15 to 30 reps)
— Lunges (10 sets — 15 to 30 reps)
— One-Legged Extension (6 sets — 15 to 30 reps)
— One-Legged Curls (6 sets — 15 to 30 reps)
— One-Legged Cable Kickbacks “Donkey Kicks” (6 sets — 15 to 30 reps)
Superset with *(pick 2 exercises to superset with at the end)
— Reverse Hyperextension (3 sets — 15 to 25 reps)
— Box Jumps (4 sets — 15 reps)
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You may be saying, the cardio session was weak, what happened to the cardio dude? Well, you did cardio. With the reduced resting times and intensed sets during training - you are actually do more cardio conditioning than you realize.
Your current bodyfat and weight will determine if you need more run, bike and swim time on top of your strength conditioning. Obviously if your 20% to 50% bodyfat, you'll need more cardio sessions (this includes calisthenic induced training as well).
Against conventional thinking, cardio isn't the best choice for toning and fat shredding in the long run.
As an example, you run 3 mins, you can expect to burn 300 calories. Unfortunately, your capability of burning more calories at a high rate once you stop running declines dramatically. Whereas with weight training its reported that you’ll burn calories at an accelerated rate up to 38 hours after your exercise (can we say…Fat Burning time).
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So is toning and burning fat that cut and dry……….NOPE!!!!
I'm just tired of typing! I'll have some more info coming your way soon, such as (workout regimen, nutritional plans and more that I’ve used and had success with).
But until then….Later and Blessings with you on your Journey!
