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Posts Tagged ‘fat loss’

3 Full Body Finishers to Burn More Belly fat

Friday, September 20th, 2013

3 Intense Workout Finishers

Mike Whitfield, CTT
Creator of the Workout Finishers 2.0 Follow-Along System

Forget the muscle-draining cardio after your workout. You’re going to rock any of these 3 finishers instead. You’re welcome.

You already know that cardio (even intervals) are boring and they won’t make you look athletic and ripped. You gotta’ hit the musclezzz brotherrr. All you hit with interval training are your legs.

You are in for a treat as I’m going to show you 3 unique “twists” to using finishers after your workouts. But first, what’s the point of using finishers? Well, if you’re stuck on a plateau, want to speed up fat loss or improve your conditioning and overall fitness, then finishers can make a big difference.

You simply “plug in” a finisher after any workout. They take 10 minutes or less.

And if you have a hard time believing you can get great results in just 10 minutes or less, check out this study…

    Participants performed a high intensity circuit (as found with finishers) with very brief rest periods using compound movements for only 4 minutes. The participants burned an average of 13.5 calories per minute (some participants burned even more!) and doubling their metabolic rate for at least 30 minutes
    AFTER.
    “This particular style of interval training has profound effects even on short-term post-exercise metabolism”, says lead researcher Michelle Olson, Ph.D., principle researcher at the Auburn University Montgomery Kinesiology Laboratory. It would take five times the amount of typical cardio exercise to shed the same amount of calories.”

So, now that you are convinced of the power of finishers, let’s talk about 3 variations that rock.

Finisher Approach # 1 – Density

There’s even a variety of approaches within this approach! First, there’s timed sets. This is when you’ll do an exercise for a certain amount of time and you’ll do as many reps as possible.

Another approach using density is when you do a certain number of rounds (supersets or circuits) in a given time frame. The set and rep schemes can be really crazy.

For the Density approach, let’s do the “”Big Switch” Finisher.

“The Big Switch” Finisher

Do the following circuit as many times as possible in 5 minutes, resting only when needed. If your form gets sloppy, you must stop and rest.

  • Goblet Switch Lunge (3/side)
  • 1-Arm Switch Pushup (3/side)
  • Skater Hops (3/side)

Don’t worry, you don’t have to complete the madness on your own. Here’s a follow-along video of me coaching Brian through it (plus you’ll get some substitution exercises):

Finisher Approach # 2 – Gauntlets

Inspired by Craig’s original TT Gauntlet program, this is when you assign an exercise as the “gauntlet” within a circuit. So you’ll perform the gauntlet exercise, followed by a new exercise, then back to the gauntlet exercise, etc. That means you’ll do something like this:

  • Alternating Javelin Reverse Lunge
  • Close-Grip Pushups
  • Alternating Javelin Reverse Lunge
  • X-Body Mountain Climbers
  • Etc, etc.

See how the Alternating Javelin Reverse Lunge is the “gauntlet” exercise?

By the way, here is how the crazy Javelin Reverse Lunge Works…

Javelin Reverse Lunge

  • Stand with your feet just outside shoulder width apart holding a pair of dumbbells.
  • Take a big step backwards with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
  • At the same time press the dumbbell up by extending the arm of the same side you step back with.
  • Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg and bring the dumbbell back down under control.

mikey1

Finisher Approach #3 – Ladders

These can trick you. This is when you do a certain number of reps of each exercise, then in the next round, you do one less rep, etc. Now you can even combine the density approach with a ladder, too. But that’s a post for another day…

For now, let’s do this simple, but effective superset ladder.

“Declined to Gobble” Finisher

Do the following superset resting as little as possible. In the first superset, you’ll complete 8 reps of each exercise. In the next superset, you’ll complete 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

  • Goblet Bulgarian Squat (8/side…1/side)
  • Decline Pushups (8…1)

Here’s how to rock the Goblet Bulgarian Squat…

Goblet Bulgarian Split Squat

  • Stand with your feet shoulder-width apart. Hold a dumbbell in front of you at chest height.
  • Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
  • Contract your glutes, brace your abs and keep your spine in a neutral position.
  • Lower your body until your front thigh is parallel to the ground.
  • Keep your upper body upright and your lower back flat.
  • Push up to the upright position. Stay in a split-squat stance.
  • Perform all reps for one leg and then switch.

mikey2

Now that’s how you finish ANY workout with an all day energy rush without draining your hard earned muscle.

Mike Whitfield, CTT
Creator, Workout Finishers 2.0 Follow-Along Video System

Get 51 Follow-Along Workout Finisher Videos and bonuses here

Mike Whitfield, CTT, has lost 105 pounds propelling his passion into the fitness industry. His unique approach of using workout finishers has helped thousands of people lose fat with his online and offline programs. He is known across the fitness industry for his effective “workout finishers” and humor. His workouts have been seen in Men’s Health, Turbulence Training, AJC and more.


Looking for the Ultimate Challenge?
Check out the UTC (Unconventional Training Challenge)

UTC_Header2


Tags: abdominals, abs, belly fat, burn fat, fat loss, fitness
Posted in how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape | Comments Off on 3 Full Body Finishers to Burn More Belly fat

Metabolic Core Training Exercise – Great for Conditioning and Power

Sunday, July 18th, 2010

Cool Metabolic Core Training Exercise

Great for Conditioning and Power

Check out this cool exercise from Martin Rooney.  He demonstrates the proper execution of the movement with a powerful rowing motion with the arms and an explosive flexion at the hips.  Pulling in the lats and upper back is key to any real core training movement.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength training, bodybuilding, core exercises, core strength, core training workouts, explosive power for athletes, fat loss, get ripped, high intensity conditioning, high intensity workouts, increased metabolism, lose fat, six pack abs
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance | 76 Comments »

Metabolic Core Training Exercise – Great for Conditioning and Power

Sunday, July 18th, 2010

Cool Metabolic Core Training Exercise

Great for Conditioning and Power

Check out this cool exercise from Martin Rooney.  He demonstrates the proper execution of the movement with a powerful rowing motion with the arms and an explosive flexion at the hips.  Pulling in the lats and upper back is key to any real core training movement.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength training, bodybuilding, core exercises, core strength, core training workouts, explosive power for athletes, fat loss, get ripped, high intensity conditioning, high intensity workouts, increased metabolism, lose fat, six pack abs
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance | 594 Comments »

High Intensity Metabolic Training – Powerful Prowler Combination

Monday, June 28th, 2010

High Intensity Metabolic Training

Powerful Prowler Combination

I am training two MMA fighters for their upcoming fights on August 6th.  We recently did a killer prowler finisher after their lower body workout.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength training, brutal conditioning, combat athletes, conditioning, elite fitness, fat loss, grip strength, high intensity metabolic training, metabolic workouts, mma, power leg training workouts, prowler, strength training for athletes, thick rope training, ufc
Posted in strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance, strength training workouts | 17 Comments »

Mess You Up Conditioning

Monday, May 24th, 2010

Mess You Up Conditioning

Tonight at the end of the workout, we hit another high intensity training session.  I wanted to share it with you because it is easy to setup and has amazing benefits.  If you are looking to kick up the intensity of your workouts, improve your conditioning and jack your metabolism for up to 38 hours after the workout, this is the ticket.

Unfortunately, after this session, it felt like I got hit with a freight train.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: fat loss, high intensity conditioning, high intensity fat loss session for AMD, how to build muscle, increase metabolism, lose fat fast, sled training, thick rope training
Posted in accelerated muscular development, how to lose weight and get in better shape, strength training muscle building workouts, strength training to improve athletic performance | 8 Comments »

Replace Cardio with Bull Strength Conditioning

Monday, February 8th, 2010

BULL STRENGTH CONDITIONING

bscbook2

My buddy Joe Hashey released Bull Strength Conditioning last week. He was all done with his introductory sale on Friday.

I went up and hit a workout with Joe this past weekend and afterwards, Joe and I went to Tully’s for their famous a buffalo chicken sandwich.

While we were chomping away, I asked if he’d be interested in letting the Diesel Universe have a chance to get Bull Strength Conditioning at a reduced price.

He just got back with me today and he is giving everybody here the chance to pick it up at the original introductory price – Just 27 bucks.

Also, this weekend, I designed a complete Done-for-You 8-week Grip Training Program that I am going to send to everybody that picks up Bull Strength Conditioning through my link. All you have to do is just forward your receipt to my email address, (jedd dot diesel at gmail dot com) and I will send you the links to get the 8-week Grip Program Video.

You can use this 8-week program in your own training or with your athletes. Each week’s routine includes 3 movements. No exercise is repeated throughout the entire program and all disciplines of Grip are included: Pinch, Crush, Support, Wrist Postures, Forearm Work, and Grip Integration.

There’s also a PDF version of the workout that you can print out, take with you to the gym, and make notes on each week.

This program will compliment the Bull Strength Conditioning perfectly, and you’ll have 24 exercises that you can use later on to modify the program however you want to.

Just pick it up through my link, send me your receipt, and I’ll hook you up with the 8-week Grip Program. Here’s my link: http://tinyurl.com/BullDiesel.

All the best in your training.

-Jedd-

P.S. Did you see the cool banner Joe designed just for all my friends that pick up Bull Strength? You can see it here: http://tinyurl.com/BullDiesel

P.P.S. Update – This just in from Pedro Morales on Facebook: “I highly, highly recommend this program, I just bought it a few days ago, I love it, The bonuses are enough to stand on their own right!!! Awesome thing about Bull Strength Conditioning is you can get a High Level of Conditioning without beating up your Knees! I love this about the program, My knees are beat to hell from all the H.I.I.T. I’ve done in the Past!”

P.P.S. My link is an affiliate link and I do get a portion of the sale money – that is why I put together this killer bonus.

Tags: bull strength conditioning, circuit training, complexes, conditioning routines, fat loss, get back in shape, group training
Posted in athletic strength training lift odd objects, core workouts for athletes, how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 2 Comments »

Group Conditioning Circuits

Tuesday, December 22nd, 2009

Lean on Me

Guest Post

Barry Gibson

http://www.grapplefit.com

It’s something of an honor to be asked to do a guest post for Smitty and Jedd, especially as I’ve been a big fan for some time. For people that don’t know, my name is Barry Gibson and I own and operate Grapplefit Training in Sunderland, England. I have been the regular strength contributor to Fighters Only Magazine for almost four years now, and have had the concept of Grapplefit for at least seven years. Only now is it becoming a reality and I have my own unit where I train combat athletes full time. I also run fat loss boot camps for ladies and gents not involved in the fight game. One of my more recognizable clients is Ross Pearson – TUF season 9 lightweight winner and now UFC fighter. At the time of writing, Ross has just defeated Aaron Riley at UFC 105.

grapplefit-conditioning1

SEE THE KILLER WORKOUT VIDEO AFTER THE JUMP (more…)

Tags: athletic strength training, conditioning, fat loss, fitness, mixed martial arts, mma, ufc
Posted in athletic strength training lift odd objects, core workouts for athletes, how to build muscle, mixed martial arts training, sled dragging workouts, strength training muscle building workouts, strength training to improve athletic performance | 5 Comments »

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