Fat Burning Workout for Women

The Best Fat Burning Workout Program for Women

If you want to burn fat, lose cellulite, and shed inches of fat from your thighs, then you need to discover the fat burning resistance training and interval training secrets of the world's slimmest women. These fast fat loss workouts will help you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

Each fat burning workout program starts with a body weight warm up and then we do strength training, whether it is body weight training or dumbbells. Or sometimes we use barbells but most women that I work with train at home so we just use dumbbells and body weight. Then we finish with 25 minutes of interval training.

Women must use the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week body building training programs.

When it comes to strength training it's a very important thing to include in a fat burning workout program. Even if you only did, had time to do one set of an exercise, it's not like you did 3 sets of an exercise you get 3 times the results. That one set done with proper intensity is going to give you a lot of results.

That's where a lot of women get upset and confused, because they think, "If I've only got twenty minutes to exercise what's the point of me doing strength training? I'll just go and do twenty minutes of slow cardio." But you're not really getting anywhere that way. That's not the best fat burning workout program for women.

On the other hand, resistance training and interval training apply a stimulus (which I call "turbulence") to the muscle and help you burn fat after the workouts. Consider this analogy about the turbulence in a fat burning workout program and in a flight on an airplane.

I thought of this analogy on an airplane, realizing that an airplane has to expend a lot of energy to return to its normal flight pattern after it goes through turbulence. That is basically what the body is doing. We put the body in turbulence with our training in fat burning workouts and our body has to expend a lot of energy to replace the energy burnt during exercise and repair the muscle damage.

Because your body wants to be in what's called homeostasis or basically a steady state, it doesn't like to get put out of its normal state and when it does, it has to expend this energy to get back into it. That's why turbulence helps you burn fat.

One of the big lessons I like to give women is to avoid getting hung up on that calorie counter on the cardio machine when choosing fat burning workout programs.

Calorie counters are not accurate. In fact, CBS News did a segment on the accuracy of cardio machine calorie counters and found they are not even that accurate.

Second of all it doesn't really matter how many calories you burn in a training session. What really matters is how many calories you burn in a 24 hour period. By burning calories in a short amount of workout time with a higher intensity workout, you end up burning more calories in a 24 hour period, even though you don't burn as many on a machine calorie counter during your actual workout.

In your life and in your fat burning workouts, you must look at the big picture. Look beyond what is happening in minute by minute increments. Looking at how many calories are burned in a workout is literally looking at the small picture. Looking at your 24 hour metabolism is looking at the big picture. That's where you're going to see the benefits of the fat burning workout programs.

Fat Loss Workouts At Home

Is It Possible To Get An Effective And Efficient Fat Loss Workout At Home?

If you have spent any amount of time here you should be well aquainted with Turbulence Training and Craig Ballantyne. When I first heard about it a few years ago I dismissed it at first as a workout for beginners.

After all I had been weight training for years, what benefit could these short workouts be to me? Live and learn. Craig has multiple case studies of advanced athletes getting ultra-high levels of conditioning with Turbulence Training.

That’s Craig in the picture if you didn’t know. I always tell people to take advice from people who are actually in great shape.

Craig works out 3-4 times per week and uses extremely brief 30-40 minute workouts to stay in great shape.

This will be a 2 part post. In part one, I’ll explain a bit about Turbulence Training and why it works so well. In part two, Craig answers specific questions about his workout principles. A great program for the lean muscle, low body fat athletic physique (use Craig’s picture for reference).

Turbulence Training -From The Beginning

Back in 1998-1999, Craig was earning his master’s degree in Exercise Physiology and literally spent 16 hours per day in the lab. He would get there at 7AM and leave at 11PM. He only had 50 minutes of down-time, while the lab’s gamma-counter analyzed blood samples (he was studying the effects of Androstenedione on athletic performance). The gym he trained in was 5 minutes across campus, so that only gave him 40 minutes to get in a solid workout.

How Craig Developed His 40 Minute Lean Muscle Fat Burning Workouts

So with only 40 minutes, his workouts had to be efficient. I failed to mention that he previously worked with athletes as the school’s Strength and Conditioning Coach. The athletes he trained had seen tremendous results with sprint intervals (HIIT)…so that was going to be a big component of his workout. Plus he could do HIIT in 15 minutes, leaving him 25 minutes for strength training. He also knew that high reps weren’t going to be as efficient as low reps. So the lifting part of his workout was brief heavy strength training with low reps.

Strength Training + High Intensity Interval Training The Winning Formula

Does the formula above sound familiar? Well…this is what we talk about on this site…because it develops a lean, ripped, athletic physique with just the right amount of muscle. The cool thing is how Craig makes this formula more time efficient. He does “non-competing” supersets to get the strength training part of the workout done in a much shorter period of time.

What are “Non-Competing” Supersets?

This is a set which involves doing one lift for a body part followed by another lift which works an entirely different body part. You do these sets back to back and then rest for a 30-60 seconds. Basically, this is a way to get more quality sets done in less time. If strength is your goal, then you can rest a bit longer in between these supersets to be able to lift slightly heavier weights.

As An Example: Incline Dumbbell Presses Supersetted with Barbell Bent Over Rows

I always thought that Turbulence Training was just bodyweight circuit training to increase your heart rate by doing exercises back to back. Increased heart rate is NOT the goal of the resistance part of the workout.

The main reason for non-competing supersets is to get more quality work done in less time. Craig’s basic course includes a 50 minute recording that explains the real reason why intervals and supersets work at burning body fat…which goes against the main-stream. It actually makes a lot of sense.

The HIIT Part of The Workout is Very Flexible

When you mention HIIT most people think sprint intervals on a treadmill. I hate using treadmills. It has it’s uses I suppose (it’s just a personal thing with me) and there is one of the great features of Turbulence Training, there are many many ways to get HIIT done without cardio equipment at all. As a matter of fact, here is a bodyweight circuit training workout that is extremely effective.

Bodyweight Exercises to Burn Fat Without Cardio Exercise

Go To Fast Fat Loss Workouts At Home to see the video

 

Cleans: A Total Body Fat Burning Exercise

Cleans: A Total Body Fat Burning Exercise

Power Cleans For Fat Burning


If you were going to pin me down to pick just one exercise to build muscle, rev up your metabolism and burn fat, it would be hard to beat power cleans. The muscles used in power cleans include most of the major muscle groups except those in your chest and the triceps; hamstrings, quadriceps, glutes, lats, trapezius, deltoids, and biceps are all used when submitting to the pain of power cleans.

The power clean is one of the most feared and underused exercises for fat loss as well as gaining muscle and strength. That’s because it’s a tough exercise – fast and furious – it will kick your butt (in a good way).

Cleans help you get ripped

Fat Burning Workouts Using Interval Training And Weight Training

The need to get fit and healthy has created a billion dollar diet and supplement business in this country. If the latest diet fads and pills are so great why is the obesity level in this country reached epidemic proportions?


The simple answer is because we are lazy. All we want is the quick fix with a minimal amount of effort.

Well I hate to be the bearer of bad news but there is no quick fix. The path to fitness and health is the combination of a balanced nutrition program and exercise.

In this article I am going to outline a program of exercises combining weight training and interval training for a great anaerobic and aerobic muscle building and fat burning workout. The combination of incorporating two exercise systems will send your metabolism to record levels after your workouts are over.


Here is an example of combining weight training and interval training in one workout:

First do your Weight Training- 3 compound exercises to hit your major muscle groups.

1) Barbell Squats- 4-5 sets - 6-10 reps

2) Barbell Bench Presses 4-5 sets 6-10 reps

3) Barbell Bent over Rows 4-5 sets 6-10 reps

You can do all your weight training in straight sets or do them in circuit style resting 60-90 seconds in between sets and 2-3 minutes in between exercises.


After doing all your weight training start doing your Interval training

1) Dumbell or Kettlebell swings 3-4 sets 6-10 reps

2) Jump Rope 30 second sets

3) Dumbell or Kettlebell Squat Press 3-4 sets 6-10 reps


Do one set of each Interval exercise one right after another at the completion of your 3 sets rest 45-60 seconds and complete the rest of your sets.

When starting any fitness program the first thing you must do is get a complete physical checkup.

The number of sets and reps as well as rest intervals should be adjusted to your fitness level. Are you new to working out? Start off with only 1 set per exercise and work up to the examples I've given.

You can also mix this type of workout up by substituting different exercises from the one's I have shown you here. The keys to getting fit and healthy and getting that toned and fat free body you want are a balanced nutrition program and a workout that raises your metabolism.

Weight training and Interval training are proven to be the best workouts for accomplishing this goal.

Interval Training Complexes Burn Fat faster

Interval Training Complexes An Alternative To Running

Interval training I love it. Great workouts for getting the whole body involved for fat burning and lean muscle gains. But when it comes to the fat loss side of interval training what is one of the most recommended exercises? Sprints. And with good reason. They work.

I have a confession to make. I hate to run. I mean I really hate it. Some kind of mental block or something I guess(maybe all those laps we had to run for high school football who knows).

So what’s the alternative? Interval training complexes. Also known as circuit training, giant sets etc.

So what’s a good way of improving your fat burning and cardio conditioning? Can we do interval training without running? Sure do it in the weight room using interval training complexes.

Interval training is done by doing two or more exercises in a sequence with the same weight (you can also use bodyweight only(check the video at the end of the article), kettlebells, sandbags etc but here I’m talking about using weights). You complete all your reps with one exercise first, then complete all your reps with the next exercise. As an example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

Seriously doing interval training complexes demands a ton of work and intensity. Here’s an example:


Complex One

•Deadlift – 6 reps

•Romanian Deadlift – 6 reps

•Bent Over Row – 6 reps

•Power Clean – 6 reps

•Front Squat – 6 reps

•Push Press – 6 reps

•Back Squat – 6 reps

•Good Morning – 6 reps



Complex Two

•Snatch Grip Deadlift – 6 reps

•Snatch Pull – 6 reps

•Upright Row – 6 reps

•Power Snatch – 6 reps

•Reverse Lunge – 6 reps each leg

•Push Jerk – 6 reps

•Jump Squat – 6 reps

That’s 8 exercises at 6 reps each. Each rep is performed with good control and flows directly into the next exercise without rest. At about 2 seconds per rep, this complex should only take about 96 seconds. The key is to just keep the bar moving.


After each complex we rest for 90 seconds and repeat for four complexes

The entire “interval training complexes” program as described will take about twelve minutes.

•Week one: 4 circuits x 6 reps 90s rest

•Week two: 4 circuits x 6 reps 75s rest

•Week three: 4 circuits x 6 reps 60s rest

•Week four: 4 circuits x 6 reps 45s rest

•Week five: 5 circuits x 6 reps 90s rest

•Week six: 5 circuits x 6 reps 75s rest, etc.Don’t underestimate this type of training. Interval training complexes can be grueling. This eight-movement complex x 6 reps has a total volume of 48 reps per set! At only 100 pounds on the bar, that comes out to 4800 pounds of total work per set. So in terms of density, we’re looking at over twenty thousand pounds of total work in, by week four, less than 10 minutes.

That will help melt the fat off the body without having to resort to lighter weights in the workouts or be seen pounding the pavement and will reap its rewards in conditioning and fat loss. Interval training complexes are an excellent fat loss tool for any athlete needing to preserve muscle and strength while dropping fat.


So there you have a better (in my opinion) option to running. Don’t get me wrong I know that doing sprints is a great way to lose fat, I’m not saying don’t do it, if you like to do them more power to you.

Interval training complexes….. Intense YES… Effective ABSOLUTLY.

Here is one of many mini bodyweight interval training complexes you can do. This is great for a begginner to ease into interval training.






Thanks to Craig Ballantyne for this video.

An Intense Fat Burning Workout 3 Days Aweek In 20 Minutes

Your arch enemy in your attempt to lose fat and get fit is often-time or the lack of. However when it comes to fat loss training you actually might be able to defeat time. No you do not have to be in the gym for more than an hour to lose fat.

 If you have no more than 30 minutes 3 times a week, you can still lose body fat. Yes you read it right! Hopefully you know by now that I don't believe in the marathon cardio workouts.

However an appropriate diet is a must, which is a must in all fat loss programs.


Let's look at a fat burning workout that will bust through any time limits? We are going for a resistance training program that speeds your metabolism to burn fat. You will do a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes increase the weight lifted. In case of bodyweight exercises try to do on one hand/ leg, or on fingers to increase the resistance.

This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.

One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.

This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.

If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.

So then here is the program. Do the following fat burning exercises as a giant set, and repeat 3x. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.

Dumbbell or Kettlebell Snatch 8 each arm

Squat 15

Push-up (standard, feet elevated,added weight)10

Kettlebell or Dumbbell Swings 8 each arm

Lunges 8 each leg

Clean and press 6 each arm

Row 8 each arm

Give it your best and enjoy!

Kettlebell Circuit Training Total Body Fat Burning Workout

Today I have a great article and killer workout from Mike Geary. If you want to burn fat at a fast pace learn about doing your workouts as complexes it’s killer stuff.



Barbell and Kettlebell Complexes to Take Your Body to a New Level of Hardness and Conditioning

Mike Geary, The Truth About Abs

If you’ve never heard of “complexes” before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a “set”, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a “set”.

This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you’ll find yourself huffing and puffing after repeating a sequence a mere two or three times.

If I had to venture a guess, I’d have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that’s just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what’s next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:


1.explosive high pull from floor;

2.barbell back to thighs, then hang clean;

3.barbell back to thighs, then bent over row;

4.barbell back to floor, then clean & jerk

5.barbell back to thighs, then finish with Romanian deadlift


Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting. That’s 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight.


For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today’s workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.


Now here’s a kettlebell complex that really kicks my butt:

1.one arm swing

2.one arm snatch, keep the bell over head;

3.one arm overhead squat;

4.bell back down to bottom, then one arm split snatch;

5.bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you’re not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

I think a great strategy is to alternate barbell complexes on one day with kettlebell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell complexes Wednesday, and back to barbell on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell complexes, Wednesday would be barbells again, and Friday kettlebells. Give this program a try for a month or so (if you dare), and you will be one hardened individual!

Mike Geary is a nationally dual certified personal trainer, author of the book “The Truth about Six Pack Abs click the link for my review of The Truth About Abs

If you would like more information, exercises and workouts with Kettlebells check out my Kettlebell Training Page

Lose Unwanted BodyFat 3 Keys To Lose Stomach Fat

Stomach Fat - 3 Key's For Lean Rock Hard Abs


Okay you are tired of looking down and not seeing your shoes. That overabundance of stomach fat has
finally got your attention. So now what? Hopefully you know that to get rid of your belly fat, hitting the floor and doing endless crunches and sit-ups is not the answer. Any knowledgeable fitness expert will tell you that crunches and sit-ups aren't enough to get rid of stomach fat and get lean rock hard abs.

Instead you must focus on your diet along with fat burning exercises, cardio and strength training workouts to develop your abs and burn stomach fat.

* Let's Talk Healthy Eating *

It is very important to keep yourself well hydrated, drink plenty of water daily. Next, focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you reduce your calorie intake, because regardless of the food you eat, if you are consuming more than you burn, you aren't going to lose stomach fat and have lean rock hard abs.

By eating less, you can cut the fat that settles in your midsection. Losing this stomach fat is a
matter of watching your diet closely. Failing to eat a good balance of carbohydrates, proteins, and fat
can wreak havoc on your plans to get flat lean rock hard abs, so monitor your diet closely.

* Fat Burning Exercise - Cardio *

With your diet under control, it's time to focus on the right fat burning workout. Working on your abs
means doing both cardio and strength training exercises. The most effective cardio requires only a few
quality sessions a week of high intensity activities such as interval training, kettlebell exercises, sprints, jump rope and hill running. You want to tackle anything your body is not efficient at.

High intensity fat burning cardio will deliver results a thousand times faster than plodding along on the treadmill at a moderate pace for an hour. So crank that intensity up for twenty to forty seconds and then back it down again for another minute. Repeat this process eight to ten times and you'll have a workout that'll shed that stomach fat in no time.

* Strength Training Equals Fat Burning *

Never discount the power of strength training for fat burning 2-3 days a week. Strength training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all strength training activities are not created equal.

For example, a heavy set of squats is going to ramp up the metabolism (and work your abs) a great deal
more than a set of bicep curls.

To utilize this principle, include in your strength training so that only core, compound lifts, fat burning exercises are included. This would include movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.

Not only will this provide you with a far better whole body fat burning workout without wasting too
much time on useless exercises, but it will also help you burn stomach fat and get lean rock hard abs to get the look you want.

These are the 3 key components to lose stomach fat and get lean rock hard abs, make sure to alternate
your exercises every few weeks or so because your abdominal muscles adapt to change very quickly. And,
as soon as they adapt, you are going to stop seeing results. By keeping your abs guessing as to what's coming, you keep the results coming as well.

To lose stomach fat, you'll need a comprehensive program complete with detailed meal plans and fat burning exercise workouts. Find reviews of some of the best products designed to help you lose body fat, stomach fat and get lean rock hard abs fast at ===> Fat Burning Diets And Workouts


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Lose Unwanted BodyFat Lead By Example

I wanted to post this as a follow up to yesterday's post.

3 Things You MUST Do This Week for Inspiration and Motivation


I want you to start it off "Leading by example." I want you to be LOUD and PROUD of your decision to live a healthier life.

Step 1) If you don't have social support, take charge as the leader.

Lead by example. Bring in healthy food to work. Tell everyone that you are starting a new exercise program. Ask others if they want help or support.

Eventually, a lot of people will come to you for advice and support.  And you'll have built a powerful network of social support to help keep you and everyone around you on track.

Step 2) Be confident in your choices.

Don't be ashamed or embarrassed when you say "no" to donuts or pizza at work. If it's not in your diet plan, stay strong and say no thanks and then eat what you prepared.

NO ONE has the right to make you feel bad for eating healthy.

Step 3) People will respect your decisions, even if it seems at first that they don't.

Often, the folks who are most resistant to your changes are the ones who want to make those changes themselves!

So stay strong, and lead by example.

YOU are the one making the right decision. Never forget that!

I'm very proud of your hard work. And more importantly YOU should be proud of yourself.

Fat Burning Diets And Workouts Where Is Your Head At?

Okay maybe it is a strange title but I think it's an important one. Let me ask you a question:

Do You see yourself as being thin and fit?

 I mean in your own mind can you sit back close your eyes and see yourself 20lbs. lighter?

Answer honestly!! And if the answer is No then why not?

Look we live in a society that bombards us with what we should look like, what we should be doing, what's wrong with us etc. Right or wrong we are faced with it everyday. And in most cases people that I talk with always say:

 " But I could never look like that" and I'll tell you what, it just bugs me to no end to hear that, And my response usually is something like

" Why The Hell Not "  I hate a defeatist attitude I do understand it sometimes but rarely.

And I do understand that when you are starting out your goals can seem insurmountable but they are not. I do believe in small steps every small step you conquer is a victory. Will you stumble along the way? More than likely, but it's not the end of the world. It is how you get back up after that stumble that counts.

What You Believe You Can Achieve

If you don't really truly believe you can reach your fat loss goals then you might as well go back to eating junk food and spending all your waking hours on the couch. I am no motivation expert but I do believe that if you really want something in this life you need to sincerely believe that it is going to happen.

I say go look in the mirror and say " Why The Hell Not Me " Look I try to help you by giving you healthy eating and exercise advice but I can't make you do it or convince you it Can and Will happen for you. Sometimes we are our own worst enemy.

Here is a 7 Step Plan to Reach Your Fat Loss and Fitness Goals.

If you see alot of yourself in what I have been talking about here pay paticular attention to #1

1. Sit down and plan out your complete body transformation – everything from end goals, to getting started with nutrition changes, to overcoming all of the obstacles in your way. Sit and daydream about this for 15-30 minutes.


2. Spend time planning your workouts to save you time when you go to do you workouts.

3. One of the biggest mistakes people make is not having a plan. That leads to wasted time (“what should I do today”) and no results.

4. Surround yourself with social support to have people do the work for you. Surround yourself with people who are smarter and fitter than you.

5. Script your day.

6. Be ruthless with your time. Time spent on cardio robs your family of you.

7. Get in to your workout, get out, and get on with your life.


Start today and add a healthy habit to your life every day - an extra glass of water, an apple a day, extra serving of vegetables, replace processed snacks with an ounce of raw nuts, drink Green Tea instead of soda, get up on time instead of hitting snooze, plan ahead instead of winging it, & set goals instead of daydreaming.


YOU CAN DO THIS!!!

Fat Loss 1/2% A Week And No Diet Changes

Good Morning,

This morning I have an article for you from Alwyn Cosgrove and Charles Staley of the Escalating Density Training program or EDT for short. I have been using EDT for about 2 1/2 months now and am relly happy with the results I have been getting. The workouts are very effective for losing fat, building lean muscle and increasing your cardio capasity.

I won't go into a full explanation of EDT because as you will see you are going to get with this articles an explanation and workouts that you can follow. Now one thing I do want to mention is the article touches on fat loss results with no changes in your diet. If you read my articles that for permanent and healthier fat loss you must change your diet habits but the article will explain all this. Enjoy!


The Escalating Density Training Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!


By Alwyn Cosgrove, CSCS and Charles Staley, MSS

Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is "When are you going to write about EDT for fat loss?"

How about right now?

As it turns out, Escalating Density Training is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as "Rambo training" - it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:


The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute "PR Zones" where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see "EDT Loading Parameters" for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

* Monday *

First PR Zone (15 Minutes)

A-1: Chins

A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)

A-1: Rows

A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Overhead Press Machine

A-2: Incline Board Sit-Ups


* Wednesday *

First PR Zone (15 Minutes)

A-1: Dips

A-2: Back Extension


Rest: 5 Minutes


Second PR Zone (15 Minutes)

A-1: Incline Press Machine

A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Flat Dumbbell Bench Press

A-2: Reverse Trunk Twist on Ball


* Friday *

First PR Zone (15 Minutes)

A-1: Dumbbell Deadlift

A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)

A-1: Preacher Curl

A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)

A-1: Standing Lateral Raise

A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep "buffer." In regular Escalating Density Training, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

Escalating Density Training Loading Parameters

For those not yet familiar with EDT’s unique loading parameters, here are the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.

Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals:

This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.


NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.


PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do Escalating Density Training using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.


Day One:

First PR Zone (15 Minutes)

A1 Alternating max lunge

A2 Seated Cable Rows


Second PR Zone (15 Minutes)

B1 Step Up

B2 Push up-prone tuck combo


Third PR Zone (15 Minutes)

C1 DB Squat and Press

C2 Close Grip Pulldown


Day Two:

First PR Zone (15 Minutes)

A1 Bulgarian Split Squat

A2 Push Press


Second PR Zone (15 Minutes)

B1 SHELC

B2 Seated Row to neck


Second PR Zone (15 Minutes)

C1 Good morning squat hybrid

C2 Incline Db Press


Day Three:

First PR Zone (15 Minutes)

A1 Deadlift

A2 Pullover


Second PR Zone (15 Minutes)

B1 Lateral Lunge and touch

B2 Arnold Press

Third PR Zone (15 Minutes)

C1 DB Swiss Ball Crunch

C2 Bent Over DB Row

Fuel For Escalating Density Training

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight - fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for "hidden" sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast
.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yes - it’s called grilled chicken sandwich. Fries, no.

8) Virtually all breakfast cereals are to be avoided - they almost always contain high levels of calories, sugar and non-existent protein and fiber content - the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize - be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics - it’s not that difficult to figure out how to eat right. Which brings us to...

11) Staley on "simplexity": OK, let’s get down to brass tacks here - EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is "Any food will make you lose weight- if you eat too little of it."

A little trick is in order here - the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself "OK- this is good - it’s a sign that I’m doing the right thing." Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of "payback." All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating - I’ve blown it - so I might as well REALLY blow it! Let me ask you - if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire - might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal - it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

Well there you have it. So what did you think? Sounds tough I know it is BUT if you truly want a fast effective workout EDT is all that and more. Like I said I've been using EDT and I love the workouts. Keep in mind I've been working out for 30+ years and EDT has given me a renewed approach and motivation(45 minutes or less 3 times a week and great results).

Here is the link a page on my web site with more on Escalating Density Training go check it out.

Boost Your Lean Body Metabolism

There is alot of talk online today about how is the best way to boost your metabolism. Foods that will boost your metabolism, what exercises and workouts are best to do etc. As with anything else there is a right and wrong way and unfortunately it's hard to know what is the best way.

I am about to give you a link after the article I have for you here to a free download from Vince Del Monte. It's a good read with some very good information and like I said it's free. So read my article and then check it out.

Listen, NONE of these will boost your metabolism enough to make a difference in your fat burning program:

- Breakfast

- Green Tea

- Drinking cold water

- Caffeine

- Protein shakes

But don't worry, there are some fitness secrets that will still have a powerful impact on your metabolism, and they are:

1) Superset training (just found a new study on the weekend to support this...more info to come soon)

2) Interval training

3) Increasing your lean body mass

And just this weekend, Vince Del Monte sent me a report showing you 12 ways to boost your lean mass...and therefore to keep your metabolism running fast.

(NOTE: While Vince lists 12 in the report, I only like 11 of the factors on his list. I'm not a fan of #1, but I really like #3 and  #7. And #11 is okay if you're a meathead.)

The GREAT NEWS is that this is a FREE E-Book...so check out 12 ways to boost your metabolism with his 12 anabolic factors here:

Boost your lean body metabolism

NOTE: This is not your regular old list of "sets and reps" tips.

Instead, Vince covers every single factor - from your motivation and mindset to your genetics to the science behind building lean mass.

It's an amazing read...you're going to want to spend more than just a few seconds skimming. I recommend getting comfortable with a healthy drink and really getting into it...

Vince is also very passionate, and you can tell he is the son of a pastor, because both he and his father are blessed with the gift of bringing a powerful and important message to their audience with warmth and compassion, and in a style that is entertaining while educating everyone no matter how complex the topic.

I guarantee this report will bring a smile to your face and amazing new inspiration to your fitness program.

You'll discover WHY these 12 factors work, HOW to make them work, and the exact methods (WHAT) you need to use to make them work.

It's a blueprint for Lean Body Metabolism success.

Again, Vince is GIVING these secrets away to you for the next 3 days,so visit this website to get instant access to his secrets:

Boost Your Lean Body Metabolism

Enjoy! And let me know what you think about his tips.

Lose Unwanted Bodyfat - A Fat Burning Circuit Training Workout

Good Morning,

This morning we have a guest post from Craig Ballantyne of the Turbulence Training program. As you may or may not know Craig also is involved with another great program called the Kettlebell Revolution. Hopefully you are familiar with kettlebell training (check out the video at the bottom). Kettlebells are a great tool for fat burning, cardio and strength training.

I have been using kettlebells for about a year and a half and I have to tell you for an old weight training guy the benefits in fat burning and cardio are amazing. I would strongly reccommend checking out kettlebell training (I will give you a link later).

But for today's workout if you don't have a kettlebell you can do it with dumbbells. Now Get To Work! Enjoy! Take it away Craig.


I love training outside with kettlebells. In fact, I go almost all winter long without using kettlebells because I just don't like using them inside.

But this weekend it was about 50 degrees out on Saturday (about 10 degrees Celcius) and that was warm enough for me and my dog to head outside for a kettlebell-bodyweight circuit.

And I have one each of the 35, 44, 53, and 70lb kettlebells out at the farm that I was able to use...although to be honest I didn't even bring out the 70 from it's hiding spot...soon, but not yet.

My first circuit was a combo of bodyweight and kettlebells and I built the specific warm-up into the circuit:

1) Prisoner Squat

2) Kettlebell Swing

3) Decline Pushup

4) Kettlebell Snatch

5) Kettlebell Lunge

6) Grasshopper Pushup

7) Kettlebell 1-arm Swing

Rest 1 minute and repeat 2 more times.

(NOTE: I tried doing some sprints but when I'm working out with the dog he always tries to jump on me when I'm running and it breaks out into a 5-minute dog wrestling match...so I stuck to the kettlebells while he barked at another dog a mile away...)

Then I moved into a kettlebells-only circuit:

1) Kettlebell Snatch

2) Kettlebell Renegade Row

3) Kettlebell 1-arm Overhead Press

4) Kettlebell Row

5) Kettlebell Swing

Rest 1 minute and repeat 2 more times.

That was all I did...a tough workout for me, but I'm no Marine...so for all those advanced readers, you can probably do more...but I'm just getting the "rust off" right now. I should be snatching that 70lb kettlebell for 15-20 reps by early June.



NOTE: If you are a beginner or intermediate, please start with an easier workout from Chris Lopez's Kettlebell fat loss workouts here:

=> Turbulence Training Kettlebell Workouts
Your friend,
Craig Ballantyne, CSCS, MS Creator, Turbulence Training

A Fat Loss Circuit Training Workout With Dumbbells

Fast and Effective Dumbbell Conditioning Fat Loss Circuit


Most people feel that they don’t have time to perform conditioning workouts or fit fat loss sessions on top of their normal strength training.

This is definitely not the case. High intensity, resistance training circuits are designed to get the most impact in the shortest amount of time.

" Benefits of Resistance Training Circuits "

■high lactic acid => natural GH response

■rapid fat loss

■increased metabolism

■muscular strength endurance

■mental toughness

How Do You Design a Fat Loss Circuit Training Workout?

Pick an implement and get to work. It is that simple. It could be your own bodyweight, kettlebells, dumbbells, barbells, sandbag, medicine ball, thick ropes, Olympic plates or even a combination of any of these. The idea is to move quickly between exercises and complete the circuit. As you become better conditioned you can perform the circuits for multiple runs, ie. hit the circuit, rest briefly and then hit it again.

How Do You Increase the Intensity of the Circuit?

■perform more runs through the circuit

■perform more reps for each exercise in the circuit

■increase the weight of the sandbag

■decrease the rest time between runs

■increase the tempo (duration of concentric or eccentric phases)



1a) DB Front Racked Squats


1b) DB Front Racked Backward Lunges

1c) DB Hammer Curls

1d) DB RDL’s

1e) DB Military Press

1f) DB Laterals
 
I would like to thank Jim Smith for this great fat loss circuit training workout and Jim is a strength coach, lecturer and author of numerous innovative strength manuals.


Why should you listen to him? Jim has trained athletes from many sports and at various levels.He is an expert author for Men’s Fitness magazine and a member of the Elite Fitness Q/A staff. Jim is also certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Go to Accelerated Muscular Development for more on Jim's Fat Loss and muscle building programs.

Lose That Fat Get And See Those Abs

Six Pack Abs let's start doing things the right way so you and everyone else can see them. The right combinations of fat burning exercises and a healthy eating program is what you need to see your six pack abs. So let's get to work.

I have a question for you to see your six pack abs would you do 1,000 crunches or work harder on your squats? If you have fallen for the myth of some of the internet and infomercial product pitches you probably said crunches (or some ab workout gadget). And I'm not going to get into the so called fat burning diets out there. It may come as a shock to you to learn that all those ab specific exercises you are doing month after month are not fat burning exercises. Hundreds of crunches will improve core strength and function 9to a small degree) as a hedge against injury. However, they aren't enough to get the job done.


For one thing, if you have a set of rock hard abs but they're buried under layers of fat, neither you nor anyone else will get a look at them. The place to start is with your fat burning diet. Slender men and women typically eat five or six small meals a day, roughly three hours apart. The instant effect will be to bump your metabolism throughout the day and that results in burning more calories on an ongoing basis.


In fact, if you were to take the large dinner meal you ordinarily have and divide the exact same amount of foods into several smaller meals, you would actually begin to lose weight. All of those who say, "I only eat one meal a day and yet I either stay the same or gain weight" aren't paying attention to the research. Research has shown that by skipping meals or filling up on one big meal your metabolism actually slows down. We want to speed it up not slow it down.


Eating a single, huge meal at any time of day, but especially in the evening, results in keeping virtually all of those calories onboard. What your body can't use right then gets converted to fat. It also creates problems for the overworked pancreas, which tries hard to provide enough insulin to counter the big meal sugar spike.


Instead, pare down the meals and spread them out. Then, once the muscles are all pumped and buffed, they will be visible. If you want to know how to get six pack abs – it's not complicated. In fact, yours are just waiting for you to discover them. Concentrate on total body fat burning exercises, stay away from processed foods, spread your meals over 5-6 a day (yes harder to do when you work but it can be done). Drink water and stay active.


To see your six pack abs, we need to be doing the right fat burning exercises (squats, deadlifts, pull-ups etc.). your fat burning diets should be spaced over 5-6 a day, cut out the junk food(don't worry once you lose that fat you can cheat on occassion) concentrate on non processed foods. Do something active everyday (it could be just going for a quick walk). So the are the key steps to fat burning success so let's get it done!

Lose Body Fat Fast With This Fat Burning Workout

Let me ask you are your fat burning workouts intense? Are you sure? Are you getting the fat loss results you want?

I have a super intense fat burning workout that I got from Mike Geary of The Truth About Abs program that uses only 2 fat burning exercises and takes 20 minutes to complete. Only 20 minutes your thinking? How can I lose body fat in a 20 minute workout. Simple the right combo of fat burning exercises and using intensity. Try this workout give it your all out intensity and you won't say only 20 minutes again.

So I will now get out of the way and let Mike take it from here.

Before I show you my 20-minute "simple insanity" workout... make sure you grab your copy of the brand new Truth About Abs Online Video VIP Access before the 70%-off deal expires on Saturday March 13th:


Ok, so I had a workout this week where I only had about 20 minutes at the gym because I had to get out of there to make sure I had time to meet an appointment after the workout.

Since I only had 20 minutes, I knew this had to be a super-focused high-intensity fat burning workout.

You'll never believe the SIMPLICITY of this fat burning workout, while at the same time, being one of the most intense workouts you could imagine.

No cardio. No sissies for this one!

Here's what I did for 20-minutes straight:

--Alternated Dumbbell squat & presses with pullups.

That's it... plain and simple!

So I would do a set of HEAVY dumbbell squat & presses, followed immediately by a set of pullups... then back to the squat & presses, and so on... for 20 minutes... with very little rest in between sets!

This combo works great because you're working the entire opposite muscle groups for one exercise while you're resting the muscle groups worked on the opposing exercise.

And you don't even need a pullup bar to do this super-effective fat burning combination. You could alternate the dumbbell squat & presses with bent over dumbbell rows if you don't have access to pullups, or can't do pullups.

As simple as this workout sounds -- just 2 compound fat burning exercises supersetted with each other for 20 minutes straight... it is pretty damn intense if you do it right!

Sometimes, when you have a time restriction for your fat burning workout, this helps to assure that you make your work the maximum possible intensity since you know you have a time limit. Although I don't do this style of workout all of the time, it is a nice challenging variation to keep the workouts fresh and keep the results coming.

Give it a try sometime if you're strapped for time and need a good idea for a high intensity fat burning workout!

Go ahead and make sure to grab your access to the new Truth About Abs Online VIP Access Videos (70%-off deal expires on saturday March 13th)...

Enjoy!

Fat Burning Online Video Workouts

Good Morning,

I wanted to let you know about an email I got from Mike Geary of The Truth About Abs program. Mike now has a special package of his fat burning abs program on video. Online video instruction as opposed to just reading a manual takes the guess work out of whether you are doing the fat burning exercises correctly.

Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.

This is what The Truth About Abs video package will give you.

Inside the Truth About Abs Online Video VIP Access Area you'll also find:


•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises

•View every single exercise and example workout program via the online VIP Video Access.

•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!

•Every warm-up routine

•Every abdominal routine

•Every full-body fat burning workout routine

•The "Secret Weapon Fat Burning Exercises"

•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.
 
The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.
 
Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.
 
Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.
 
Fat Burning Online Video Workouts

Fat Burning Exercises Can Be A Small Change To Your Routine

I read a very interesting article recently and wanted to pass it along to you. In this study, a group of hospital employees were asked to make one small change in their daily routine.

At the end of 12 weeks, here were the results:

1. body fat decreased 2%
2. waistline measurement decreased 2%
3. lung capacity increased 9%
4. diastolic blood pressure decreased 2%
5. LDL cholesterol decreased 4%

Pretty impressive considering these were only the "average"
of all the results. So what was the magic protocol here?
The ONLY thing these individuals did differently was to
take the stairs instead of the elevator each day.

Just goes to show you the power of that one simple choice
can make.

Saggy Arm Fat Man Boobs And Thunder Thighs

Thunder Thighs, Saggy Arm Fat and Manboobs rethink the way you do your fat burning workouts.


Are you having any of these (and other) fat storing problems? Are your so called fat burning workouts not getting you the results your after? While we all store fat all over, it’s often most noticeable in certain areas – "the problem areas". And unfortunately, it's the problem areas that we often struggle most to rid of unwanted fat.

Now, if you're storing fat in one or all of the three areas mentioned in this article (your hips, thighs, arms, butt or if you’re a guy, your chest) despite your best efforts with diet and traditional (so called) fat burning workouts, you've got some hormone issues.

ALL problem areas are influenced heavily by your hormonal environment, and where you store that last bit of fat is determined by which of your hormones are out of whack. In this particular case, it's the female hormone estrogen.

High levels of estrogen are terrible for fat loss, which explains why women usually have more trouble losing fat than men.

However, anyone -- male or female -- with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you'll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the problem of man-boobs.

Rather than try to correct this through medication or steroids, it's possible to address the issue through training.

That is, it is possible to utilize a fat burning workout that will produce hormones which OFFSET estrogen.

And how else would you combat estrogen but with testosterone?

Being clear, you are going to increase testosterone levels naturally, through training. Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.

I should mention something here to alleviate any concerns: it is NOT possible to produce a detrimental amount of testosterone through training. So ladies, you don’t have to worry about any masculinizing effects.

Instead, training produces what we would term a 'high' amount of testosterone from a physiological perspective, relative to what your body normally produces. For the guys, this means that such training will help you put on a bit more muscle–just not steroid muscle.

Got it?

At this point, you're thinking, what do I do?"

Great question. And the answer is DENSITY TRAINING.

Training in a way that seeks to increase training density is one of the best ways to spur your body to produce and release more testosterone, which will (obviously) help you lose that estrogen related fat storage.

Training density can be defined as the amount of work you do in a given amount of time during a fat burning workout. If you want to increase density, you can do more work (sets, reps, or both) in the same amount of time, or do the same amount of work and decrease the time in which you do it.

However, there is a method of density training that is specific to RADICAL fat loss, and this means that not only will you produce the testosterone necessary to mitigate your regional fat issue, but you'll also lose more fat on the whole.

As an example, let's pick 3 exercises: the overhead press, the dumbbell row, and the squat.

Setting these up in a circuit fashion, you perform them one after another with little rest in between.

Instead of having a set number of reps, we're going to be forming each of these exercises for TIME–you simply have to do as many as you can in a given time period.

To make it easy, let's say you did each of the above exercises for 30 seconds. In performing such a circuit, your results might look like this:

Overhead Press: 25 pound dumbbells for 20 reps
DB Row: 40 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps

Not too shabby. Now, HERE is where it gets crazy.

We’re going to take advantage of some cool things that happen in the body; triggers that happen which will make you more efficient and more capable.

To do that, we're going to INCREASE the weight by 10-20% and try to do MORE reps.

Does that seem impossible? It isn't. Due to neuromuscular junction and neural activation, in almost ALL cases, you'll be able to do just that.

Your second attempt at that circuit might look like this:

Overhead Press: 30 pound dumbbells for 23 reps
DB Row: 50 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps

Density training is fun, challenge-based, burns a heck of a lot of fat, and –- most importantly –- is one of the best fat burning workouts around for increasing testosterone production and release.

If you want to fight your estrogen issues, you NEED more testosterone. And for that you need a fat burning workout using density training. Using this type of fat burning workout, you're one step closer to fighting off your stubborn hips, thighs, arms and god forbid, "manboob" fat for good.

Cardio And Fat Burning Workouts

If you've been looking for a different training technique to break out of a rut in your muscle building or fat burning workouts, eliminate the boredom, and bring on new results, Complexes may be just what you've been looking for.

Doing complexes works a huge amount of muscle in a short amount of time, and takes your fat burning workouts to a whole new level of intensity. The conditioning benefits of doing complexes is amazing, as you'll find it will push your cardio capacity to the max. This type of workout releases natural growth hormone which is responsible for building muscle and burning fat.

A complex is made up of two or more exercises done one right after the other for a specific number of reps with minimal rest. As an example you do lets say 6 reps each of several exercises (usually anywhere from 2-8 exercises) one right after another and repeat the sequence several times.

You move through one exercise after the other, using the same number of reps for each. You can perform them with one or more barbells, dumbbells, body weight exercises, kettlebells or as a mixture of any combination (as I will show you in a minute).

Complexes can be done as total body workouts, or you can do a complex for the upper and lower body separately (all three are useful methods and should be cycled into your training, as fat loss and muscle building come faster by changing your workouts every 4-5 weeks).

Doing the exercises of your complex once would be considered 1 set. In the beginning you will have to judge for yourself (based on your fitness level) how many sets you can do. As you improve over the next few weeks, you’ll do more sets (I normally work up to 6). The total amount of sets should also be based on how many exercises you are doing.

Do not pick a weight that is too light where you can get a ton of reps and do not pick a weight that is too heavy where your form is horrible. Good exercise form is always important especially as you tire.

For a begginner I would suggest 2-3 exercises to start with.

You can also increase the intensity of a complex by reducing your rest time between sets or increasing the number of reps you perform on the exercises.

The following a short list of the many benefits of complex training:


SHORTER WORKOUTS

No workout should take more than 20 minutes(depending on your rest time).

Saying these workouts won’t take long is a big understament they may take only three and a half minutes! Lets check this out. We'll do 6 exercises 6 reps each in our complex we'll say 4 seconds per rep, 30 seconds rest(this is absolute max rest time) in between that's 54 seconds per exercise times 6 equals 5 minutes and 40 seconds to do one set. Run through the exercises once and go home.

However, don’t take this as a sign that complexes are easy they are anything but easy. You have to keep the pace of the workout, resting only as long as it takes to move to your next exercise, or else it won’t work. But whether you’re training half the body with a complex or the whole body at once, you’re going to work a ton of muscle very quickly and send your heart rate soaring. As you progress, you’ll do more sets and rest less between sets, making for extremely effective and intense workouts in a short time span.

FEWER WORKOUTS
Six weeks into the program, you’ll start doing complexes three days a week. Prior to that, we only ask that you hit them once or twice. For the rest of the days of the week, you can either continue with your current workout routine or, God forbid, do regular cardio (but it isn’t required).

We’re leaving it completely up to you. However, by Week 6, your body is going to need your undivided attention to perform these complexes and recover from them, and that means you must cease any other training. The last thing you want is to push yourself for eight weeks only to end up overtrained at the end, when you should be at your peak.

MORE CALORIES BURNED

You’ll be performing compound lifts (exercises that require the coordination of several muscle groups) without rest in between, and that can burn hundreds of calories. Not only that, but the recovery process your body will go through after each workout will raise your metabolism for a day or so afterward—yes, you keep burning calories at an higher rate long after your workout is over. Studies have shown that the calories burned in the hours after a workout come largely from stored fat, as opposed to muscle or carbohydrates.

MORE FUN
Hey, you’re lifting weights! Not only is that less monotonous than running in place for 45 minutes until you’ve ex-hausted your iPod, but it demands much more concentration. You have to support heavy loads and move quickly between exercises, so each run becomes more like a challenge to your resolve— rather than another run-of-the-mill workout you have to trudge through.

IMPROVED MUSCULAR BALANCE
Flip through the next few pages and look at the exercises in each complex workout. Think about how they work your body. You should notice that every time you’re asked to make a pushing motion (such as in a bench press), you follow it up at some point with a pulling motion. This isn’t by accident. Balancing the movement patterns in your workouts leads to balanced muscle development, and that results in better posture, more efficient movement, and more complete muscularity. We all have a tendency to favor one side or one exercise over another when we train— now you can even things out.

If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period.

Now I'm going to show you a great kettlebell complex that really kicks my butt. I've been training with kettlebells for a little over a year now, and can definitely say that they've dramatically improved my strength, body composition, and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years. Many elite athletes are using kettlebells as their preferred training tool for serious results.

I'd recommend just starting off with one bell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or a kettlebell can just be a great alternative workout to incorporate into your routines once or twice a week. Either way, it opens up a whole new world of training for you.

Example Kettlebell Complex

1. one arm swing

2. one arm snatch, keep the bell over head;

3. one arm overhead squat;

4. bell back down to bottom, then one arm high pull;

5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set...and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

Since dumbbells are more accessible to most people than kettlebells, now I'll show you how to put together a good dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately then both together

2. front lunge with one leg, then the other

3. back lunge with one leg, then the other

4. curl to overhead press

5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and progressions explained with the barbell complexes work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days.

For example, you could do barbell complexes Monday, K-bell or D-bell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!