Burn Fat – Build Muscle – FAST!

Burn Fat – Build Muscle – FAST!

FAT Max Training – Short duration, High Intensity Training - Burn Fat – Build Muscle.

For maximum fat burning and muscle growth combine compound power exercises with explosive movement in short duration high intensity (sprint) intervals – Kettlebell training is the perfect fitness modality to explore this training model. With few exceptions all hard style kettle bell exercises are compound movements and most can be performed explosively.

The key is to perform a heavy power movement for 4-6 reps (10-15 seconds) followed by an explosive (ballistic or plyometric) movement for 9-20 reps (15-60 seconds). An example of this would be a 6 rep/9rep sprint interval followed by a 15 sec. active recovery interval.

6 hip hinge deadlifts – heavy or double bells followed immediately by 9 ballistic deadlifts with a lighter bell. Double 16’s for the 1st set and a single 16 for the second. Follow with a rest interval that is ½ the total training interval – repeat 8-10 times. Example – 6 reps = 10 second, 9 reps = 20 seconds. Recovery interval = (10+20)/2 = 15.

If you use a gymboss timer your interval would be 30/15. Note – this is a very high intensity protocol – the variables that can be manipulated are the recovery and total sets – start with 4 sets, perform a TGU each side, or another active recovery/stability movement (arm bar) then repeat - active recovery interval between cycles should be ½ the total training cycle –

Example – each circuit 45 seconds (30 training and 15 recovery) – you perform 4 sets – 180 seconds – your rest between circuits should be 180/2 = 90 sec.

Fat Ash 69 HIT Circuit - Basic: Maximize Fat Burning and Muscle Building

Warm Up - Start training with 10 n 10 – (10 sets of 10 reps – hip hinge DL )

Training Interval - Dead Lift - 6 reps heavy (2 bells) – 9 reps ballistic (1 bell) – active rest 15 seconds

Repeat 4 x (moderate) 6 x (hard) 8x (intense)

Active Recovery – 90 seconds (TGU one side with weight or both sides without)

Repeat circuit 2 – 4 times.

The final component - maybe the most important – is the nutritional variable – the fuel we use to feed the machine. Here are some thoughts – none is cast in stone, and none should be viewed as a good reason to delay or postpone a work out (any work out is better than no work out – just do it!) But if we are to be purposeful in all things, and plan our work out schedule to be as efficient as possible and maximize our caloric expenditure, these factors should be considered:

• To maximize fat burning we want to perform our sprint interval on an empty stomach – the caveat being adequate hydration. This school of thought also recommends some protein (whey) before training to minimize muscle loss during a fat burning session. This model works well for training sessions performed upon waking – if we train after we sleep (timing is relative for those who work shifts) we are basically training in state of mild starvation (if our last meal was 8-10 hrs ago). This forces our body to metabolize stored fat for use as fuel.

• No sugar for 2 hours after sprint interval training – one of the goals of high intensity training (sprint interval) is to force the body to produce HGH (human growth hormone) According to published studies the production continues for several hours after training. The down side is that sugar counter acts this response and shuts down HGH production. Many consider HGH the “fountain of youth” because it stimulates muscle growth AND the growth of connective tissues, bones, and other good stuff. Again – the key variable is no sugar for 2 hours after you train.

• HYDRATE !!! Studies have shown a 20-30% reduction in strength and stamina during training when comparing athletes who have hydrated properly against those who have not. Proper hydration cannot be overemphasized – before and after training – especially if you use caffeine or other stimulants/diuretics.

• Consume 20 or more grams of quality protein ASAP after training. Feed the machine quality fuel – the type and the amount are relative – my recommendation is a high quality whey powder mixed with fruit and low fat milk. By adding the milk you get the benefit of casein protein. Casein protein (pronounced kay-seen) is the predominant protein found in milk. It makes up about 80% of the protein in cow’s milk. Whey makes up the remaining 20%. Whey protein is fast digesting and gets to the muscles fast. Casein protein is extremely slow-digesting protein.


Train Hard, Train Smart - Captain