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

There’s tons of male fitness magazines in New York City providing B.S. workouts that promise results that these competitive bodybuilders claim to achieve when we all know NONE of the results are natural. Yet millions buy these magazine and try those workouts.

Than there are tons of female fitness magazines in New York City providing crappy workouts that famous female stars use that guarantee flatter stomachs and toned thighs and arms when we all know many of these famous people already looked that way to begin with. What they don’t mention is that some of these ladies are what we call “SKINNY FAT”. But who cares right? As long as you get to look skinny.

Problem is you either have to starve yourself and/or do hours and hours of cardio. Unfortunately, you’ll stay the way you are or worse, you actually BECOME FAT.

So before you start your NYC fitness program or try to follow one of those stupid magazine workouts…

You NEED to make sure your program addresses 3 GOLDEN RULES regardless of the results you desire.

3 GOLDEN RULES OF FITNESS

• You MUST Perform Resistance Training… the RIGHT type of resistance training.
• NEVER Neglect Cardiovascular Training.. optimal FAT LOSS can’t be achieved without it.
• ALWAYS Follow A Nutrition Plan… especially if you want to see the RESULTS of all your hard work.

You neglect any one of these and I can GUARANTEE that you WILL NOT get results. And if you magically do get them, you certainly WILL NOT keep them.

It discussed the age old myth of  light weights and high reps for toning and good old fashioned heavy strength training for losing weight and losing body fat in women.

In a nutshell, as usual, research takes awhile to validate what most of us have been preaching all along.

HEAVY STRENGTH TRAINING DOES NOT GET WOMEN BULKY!!!

In fact in the studies discussed, women who strength train heavy with fewer reps have lost more weight and body fat than their low weight, high rep counterpart.

Click below to read the full article.

HEALTH   | April 06, 2010
Really?:  The Claim: For Better Muscle Tone, Go Lighter and Repeat
By ANAHAD O’CONNOR
Does lifting heavy weights make you big and bulky?

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!