Fat Torching Workout « FITNESSFORUS.COM

Fat Torching Workout

February 8, 2011 2 Comments

Who says you need to spend hours on a treadmill staring at the same wall to burn a lot of calories? Who would want to! This workout is designed to replace that boring old cardio with some weight lifting fun which will not only pump those muscles but all shed that fat, what more could you ask for? This is a full body workout that uses a mix of techniques to get you the most bang for your time. You can do this workout 3 to 4 times a week and as long as you’re eating clean and keeping those calories in check you should see some impressive results in a matter of weeks.
Stage 1 trisets
Trisets are a great way to kick your metabolism up while also moving a good amount of weight. Aim for 20 – 25 reps of each exercise and complete all three with no rest then rest for two minutes and do three more sets with two minutes rest between sets.
1. Flat Bench Press
2. Dumbbell Back Row
3. Dumbbell or Kettlebell Swings
Stage 2 Abs
Working the abs is essential to a strong core and a strong core is essential for overall fitness. Recently a lot of noise has been made about ab work making your stomach seem bigger because the muscles grow but without a strong core the rest of your fitness routine will suffer. These exercises have been shown to not expand the size of your waistline and as that fat flies off you will have something impressive showing up underneath. Do these as trisets one right after another doing a total of three sets of each with no rest completing 20 – 25 reps in each set.
1. 180 rotations (hold a dumbbell in both hands in front of you, rotate your upper body all the way to the left then all the way to the right and return to center, do 25 starting with the left then 25 starting with the right)
2. Bicycle crunches
3. Mountain climbers (from a push up position bring your right knee into your chest then return it to the starting position and repeat with the left knee)
Stage 3 Arm Isolation
We all want impressive arms to show the work we are putting in. Do these as supersets one right after the other with no rest (rest for two minutes between stages though) Aim for 20 reps each set and do a total of three sets of supersets.
1. EZ Bar bicep Curls
2. Skull Crushers
Stage 4 Leg Isolations
Strong legs are essential for fitness and it have been shown that strengthening the leg muscles helps relieve knee pain. Do these as a superset without rest completing 20 – 25 reps of each for a total of four sets.
1. Leg curls
2. Hamstring curls
After this workout you should be spent and you should feel it throughout your body. If you aren’t gassed then you need to up the weight not the reps. I have been personally using this workout for two weeks and I can tell you it’s a tough one for sure but the fast pace makes it go by quickly and the various exercises keeps you from getting bored.