So what do you do…meander through the gym and possibly hop on a cardio piece to work up a sweat or maybe join random group fitness class and or throw some weights around like Conan the Barbarian. Do that for a length of time and sim sala bim, you should get your desired results….Right? Wrong! You will get a result….now whether or not the result you have obtained is the one you want in the first place, is a different story.
First and foremost you must define to yourself…what is this Seksi Naman look that you are looking for…trimmer waist, loss of some baby fat, lose the muffin top, the demise of your back fat, leaner look, bigger, faster, stronger, fat loss, you get the idea need I go on?

Secondly, you need to construct a plan that will result in the desired result. I know you have heard it before you may have read it in some health and wellness magazine with some male or female and or both on the cover with some 6-8 pack of a stomach versus the fuel tank that your neighbor is carrying around as he invites you over for wings and beer. The Seksi Naman plan needs to also be specific…ok, Coach T you mean the torn page that i have from “Men’s Health”, “Women’s Health” or the WOD, Workout of the Day, that I obtained from a web site is, not enough? NO! Sorry to rain on your parade but it is NOT enough to obtain your desired goal. Here is why: Your desired goal means that there needs to be a desired biological, aka physiological, response that results in your desired performance goal and or aesthetic goal.
These physiological responses are also specific to the following:

o Movements assigned
o The intensity of the movements, force or energy exerted
o The volumes of the movements, frequency moved

That is the difference from a Workout Program versus a Training Program. Workout Programs are something you can tear out of a magazine and or download off a website to follow. These programs are great for the short term or to “change things up” within your total workout. Training Programs are highly focused in their construction as well as execution and they have the “Big Picture” in mind:

• Your Stated Goals aka what you want

o I want to look Seksi Naman… “pa cute” (cute) in my bathing suit
• Your functional goals aka what you need, is obtained through a coach’s assessment process and worked into the program. These needs are high on the coaches “to do list” for you. These goals are what you need to continue to be functional and or increase performance of your function in every day activity. So besides looking “pa cute” in your bathing suit…what does a coach see and want to address:

o Lumbo-Pelvic Control
o Joint instabilities that may or may not be caused by muscular imbalances
o Movement anomalies or what I like to call movement strategies that may be:
- Extraneous
- Superfluous
- Mechanically inefficient
- Mechanically unsound

Am I telling you that you shouldn’t follow the WOD, Workout of the Day, or the “Expendables” workout from your favorite fitness publication? Not at all! Those workouts and or routines do have their place within your programming need. But if you are looking for a higher return on your investment then you should be training….not working out!

WTF Coach T! What are you saying? That I am wasting my time doing curls for the girls’ workout?

No not all! But, consider this, not only is the woman, ok let me give you more credit…women, around your arms not an accessory, they look at the total package not just those small packages called your biceps…of course. What I am saying, is that instead of curling in MY, that’s right I claimed it, squat rack while staring at yourself in the mirror and NOT getting the wanted and needed results then you should go and train instead of “working out”. This way you will be a functional Seksi Naman.

Coach T

PS…NO BS is willing to help…don’t know how to get started post up on the comments and I’ll guide you along the process!

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Strength training for fat loss

If you think you couldn’t burn fat lifting weights, think again. Unlike traditional cardio, barbell complexes will not only provide you with a great AFTERBURN effect, but it’s very nature will also allow your body to develop lean muscle as well.

Barbell complexes are a fitness program’s very own one-two punch. And even more exciting…

IT ONLY TAKES 15 MINUTES

If you don’t believe me try it out. The only caveat is that if you’re not familiar with Olympic lifts then you may have to wait awhile before you try it out.

So for you beginners out there, sorry. But this is really an ADVANCED workout when done the right way.

Are you ready for this strength training routine?

This routine is best performed after your traditional workout. Especially if you’re goal is to LOSE FAT.

In this routine, even though you are going to be performing 5-6 reps max for each exercise, you need to pick a weight that you can normally do for 10 reps.

You’re also going to base this weight off of your weakest exercise in the complex, which you’ll see here is, for most people, the push press.

8 WEEK BARBELL COMPLEX  FAT ANNIHILATION PROGRAM

You are going to perform this workout 2-3x/week on top of you normal weight training routine. You can do it on separate days, but I prefer to do it after my strength training workout.

• Bent Over Rows
• Romanian Deadlifts
• Clean Pull from the hang position
• Power Clean from the hang position
• Push Press
• Back Squat

You are going to perform each of these exercises back to back for the specified amount of reps without letting go of the bar. I repeat, YOU CAN’T LET GO OF THE BAR.

For example in week 1, you are going to do 5 reps of bent over rows, followed by 5 reps of romanian deadlifts, then 5 reps of clean pulls, and so on. You then get a break after you’re done with the last exercise which is the back squat.

The rest time between complexes is 1 MINUTE.

Here are the rep schemes:

Weeks 1 and 2: 4×5

Weeks 3 and 4: 5×5

Weeks 5 and 6: 5×6

Weeks 7 and 8: 6×6

WHO SAID YOU CAN’T GET A CARDIOVASCULAR WORKOUT USING A STRENGTH TRAINING ROUTINE?!

Take charge and crush it,

Alex

This was the last week of the cycle so stay tuned for a new cycle this week. We’re going to be turning it up because there is only 6 weeks left in our body fat loss contest.

Workout 1

• Hang Clean 195 lbs 6×4
• Deadlift 310 lbs 6×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 6×4
• Squat 285 lbs 6×4

Click here to find out what No B.S. Fitness Solutions can do for you!

One thing I realized is that it’s easier on the body to do the jiu jitsu training first and then the workouts later in the day. One of those days I tried it vice versa and I was crushed in class.

There is now one more week left in this cycle and I will be turning it up on the next training cycle. I’m definitely getting ready to crush it!

Workout 1

• Hang Clean 195 lbs 5×4
• Deadlift 310 lbs 5×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 5×4
• Squat 285 lbs 5×4

Click here to find out what No B.S. Fitness Solutions can do for you!

Workout 1

• Hang Clean 185 lbs 4×6
• Deadlift 300 lbs 4×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 4×6
• Squat 275 lbs 4×6

Click here to find out what No B.S. Fitness Solutions can do for you!

Workout 1

• Hang Clean 185 lbs 3×6
• Deadlift 300 lbs 3×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 3×6
• Squat 275 lbs 3×6

Click here to find out what No B.S. Fitness Solutions can do for you!

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Last Wednesday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Last Thursday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Click here to find out what No B.S. Fitness Solutions can do for you!

• Bench Press 205lbs 3×5
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 20kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Friday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Click here to find out what No B.S. Fitness Solutions can do for you!

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Yesterday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Click here to find out what No B.S. Fitness Solutions can do for you!