2 Day Intense Fat Loss & Muscle Tone Workout

Workout Summary

Training Level: Intermediate

Main Goal: Fat Loss

Days Per Week: 2

Workout Type: Full Body

Designed By:

M&S Writers (Muscle & Strength)

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise	Sets	Reps
Sandbag Situps	1	50
Oblique Crunches (each side)	1	30
X Lunges holding dumbbells	1	30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Preacher Curl (machine or free weight)	1	30
Seated Calf Raises	1	30-50
Jumping Lunges	1	30 each leg
5min Cardio
Exercise	Sets	Reps
Shoulder Press Machine	1	30
Tricep Machine	1	30
Seated Leg Curls	1	30
5min Cardio
Exercise	Sets	Reps
Inner Leg Machine	1	30-50
Assisted Pull Ups	1	30
Lunges	1	30
5min Cardio
Exercise	Sets	Reps
Leg Raises	1	30
Jump Rope	1	1.5mins
Smith Machine Pull Ups	1	30
5min Cardio
Exercise	Sets	Reps
Mountain Climbers	1	30
Push Ups on Smith Machine Barbell	1	30
Outer Leg raises on mat	1	30 each leg
Butt Kicks (weighted)	1	50 each leg

Fat Loss & Tone Workout - Day 2
Exercise	Sets	Reps
Knee Raise	1	30
Rope Tricep Push down	1	20-30
Seated Rows	1	20-30
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Outer Leg Machine	1	30
Leg Press	1	20-30
Standing Calf Raises	1	30
5min Cardio
Exercise	Sets	Reps
Static Crunch	1	1.5mins
Seated Ball Dumbbell Shoulder Press	1	20-30
Leg Extensions	1	20-30
5min Cardio
Exercise	Sets	Reps
Muffin Tops	1	30 each side
Lat Pull Down	1	20-30
Ball Chest Flys	1	20-30
5min Cardio
Exercise	Sets	Reps
Rope Upright Rows	1	20-30
Standing on One Foot Hammer Curls	1	10 each foot
Dumbbell Lat Raises	1	20-30
5min Cardio
Exercise	Sets	Reps
Hyper-Extension	1	30
Plank (Hover)	1	To failure
Fireman Butt Kicks	1	50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

• Jumping Lunges are done without weight.
• Butt Kicks are done with 10lb ankle weight on each leg.
• Muffin Tops should be completed with 25lb weight min.
• IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker.

The Science behind Fat Loss Training

by Stephen Holt, Stemulite Fitness Pro

Alwyn Cosgrove’s Real World Fat Loss Manual points out that…

* A 2004 diet study that shows a simple change can increase dietary compliance and fat loss by 96% — (and it’s not “eat less”!)
* A 1998 study that showed that the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks – had no effect on fat loss
* A study from 1994 showed an interval training method that actually reduced body fat (skinfold measurements) nine times more than traditional cardio training — despite taking less time, and actually burning fewer calories per session
* A 1999 study showed that the addition of a specific resistance training program increased fat loss by 35% over diet plus aerobic training
* That same study also showed that 3 aerobic sessions of up to 50 mins, for 12 weeks (36 sessions) only increased fat loss by one pound over dieting alone
* A 2002 study used an Afterburn-type approach to training – and showed an elevation of metabolism for 38 hours post workout.

Alwyn Cosgrove – from Afterburn Extreme Fat Loss Training – Part II

by Stephen Holt, Stemulite Fitness Pro

The AFTERBURN ENERGY SYSTEM Routine

This can be performed using any cardiovascular machine, and I suggest that you use them all.

Multi-mode cardio (where you change the machine or type of activity regularly) has been shown in the research to be another more effective factor. So as a general guideline, don’t use the same cardio machine two workouts in a row.

The Routine:

* Warm up for five minutes
* Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity – on a scale of 1-10).
* Recover at a moderate pace for two minutes (a level 6-7 intensity).
That’s one “round” – and it lasts three minutes
* Cool down for five minutes

Now alongside the weight training and nutrition program included in this e-book – I also want you to perform the Afterburn Energy System Routine several times each week.

These interval workouts can be done after your weight training workouts, later the same day or on separate days.

What I DON’T want you to do is to perform these routines BEFORE weight training. This will reduce the effectiveness of your program.

· Weeks One to Four:
Perform three rounds, three times per week. The total cardio time will be 19 mins per workout including warm up and cool down.

· Weeks Five to Eight:
Perform four rounds, four times per week. The total cardio time will be 22 mins per workout including warm up and cool down.

· Weeks Nine to Twelve:
Perform five rounds, four times per week.The total cardio time will be 25 mins per workout including warm up and cool down.

· Weeks Thirteen to Sixteen:
Perform six rounds, five times per week. The total cardio time will be 28 mins per workout including warm up and cool down.

This type of cardio training performed as prescribed, typically results in a 1-2lb fat loss per week. So over a sixteen week period, depending on your dedication to nutrition, supplementation and your weight training routine, we are looking at a possible loss of at least 16-30 plus lbs of fat.

Again, this is just a tiny excerpt from AFTERBURN – Extreme Fat Loss Training. Get it now at AlwynCosgroveFitness.com

Just a reminder: Ultra Fit SF LOVES interval training, so contact us today!!

Alwyn Cosgrove – from Afterburn Extreme Fat Loss Training – Part II

by Stephen Holt, Stemulite Fitness Pro

The AFTERBURN ENERGY SYSTEM Routine

This can be performed using any cardiovascular machine, and I suggest that you use them all.

Multi-mode cardio (where you change the machine or type of activity regularly) has been shown in the research to be another more effective factor. So as a general guideline, don’t use the same cardio machine two workouts in a row.

The Routine:

* Warm up for five minutes
* Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity – on a scale of 1-10).
* Recover at a moderate pace for two minutes (a level 6-7 intensity).
That’s one “round” – and it lasts three minutes
* Cool down for five minutes

You should perform the Afterburn Energy System Routine several times each week.

These interval workouts can be done after your weight training workouts, later the same day or on separate days.

What I DON’T want you to do is to perform these routines BEFORE weight training. This will reduce the effectiveness of your program.

· Weeks One to Four:
Perform three rounds, three times per week. The total cardio time will be 19 mins per workout including warm up and cool down.

· Weeks Five to Eight:
Perform four rounds, four times per week. The total cardio time will be 22 mins per workout including warm up and cool down.

· Weeks Nine to Twelve:
Perform five rounds, four times per week.The total cardio time will be 25 mins per workout including warm up and cool down.

· Weeks Thirteen to Sixteen:
Perform six rounds, five times per week. The total cardio time will be 28 mins per workout including warm up and cool down.

This type of cardio training performed as prescribed, typically results in a 1-2lb fat loss per week. So over a sixteen week period, depending on your dedication to nutrition, supplementation and your weight training routine, we are looking at a possible loss of at least 16-30 plus lbs of fat.

Again, this is just a tiny excerpt from AFTERBURN – Extreme Fat Loss Training. Get it now at AlwynCosgroveFitness.com

We at Ultra Fit SF love Interval Training! Contact us for more information!

Alwyn Cosgrove – from Afterburn Extreme Fat Loss Training – Part II

by Stephen Holt, Stemulite Fitness Pro

Caloric expenditure

Fat loss is all about caloric expenditure. We must burn more calories than we take in, and the real key to doing this, as mentioned before, is not aerobic training, which will burn calories while you are doing it, its anaerobic training, which burns calories while you are doing it AND increases the calories burned for hours afterwards.

In the case of weight training, if we build muscle and keep it, that burns calories forever more. Even when you sleep!

The key with anaerobic training is what is known as EPOC. Anaerobic exercise burns a ton of calories while you are performing it. However, the metabolism remains elevated following this type exercise.

This was, at one time, referred to as the oxygen debt, but is now referred to as the excess post-exercise oxygen consumption (EPOC).

The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and up to 12 to 24 hours or even longer for prolonged, exhaustive exercise (interval training or circuit weight training).

The EPOC can add up to a substantial energy expenditure when totaled over the entire period of recovery. If the oxygen consumption following exercise remains elevated by an average of only 50 ml/min or 0.05 liter/min, this will amount to approximately 0.25 kcal/min or 15 kcal/hr.

If the metabolism remains elevated for five hours, this would amount to an additional expenditure of 75 kcal that would not normally be included in the calculated total energy expenditure for that particular activity.

This major source of energy expenditure, which occurs during recovery, but is directly the result of the exercise bout, is frequently ignored in most calculations of the energy cost of various activities.

If the individual in this example exercised five days per week, he or she would have expended 375 kcal, or lost the equivalent of approximately 0.1 pounds of fat in one week, or 1.0 pounds in 10 weeks, just from the additional caloric expenditure during the recovery period alone.

This is the key to maximizing the return on your exercise investment.

The next obvious idea is – if you trained the next day while your metabolism is still elevated, will we have an even higher return – is the effect accumulative? Is the whole greater than the sum of the parts? (these are great questions. where are the answers?)

Science has yet to give us an answer, however in the real world, I think so. I have seen amazing results with my clients using this exact protocol.

Interval training

So is there a better way of performing cardio workouts to prevent these adaptations, and rapidly improve fat loss results? Yes. The key is to perform what is known as interval training.

Interval training simply refers to a series of intense activity separated with short rest periods.

Through using interval training you are able to exercise at a higher intensity without getting tired. In other words – because we alternate the periods of high intensity work, with periods of lower intensity work – you are able to do much more work in the same time period than you were before.

The beauty of this is as you improve, the work intervals can get harder and harder, and the recovery intervals can be shortened, or performed at a higher speed.

In fact, there is no end in sight, and no downside to interval training (other than it is really hard).

Ask the Acupuncturist

Q:	This might be too 'acupuncture-heavy' for you, but maybe you'll enjoy it. I am interested in using acupuncture to lose weight. I have about 100 pounds to lose. Can acupuncture help me lose weight and keep it off?

A:

The Acupuncture Weight Loss Solution By Diane Joswick, L.Ac. A:I am going to tell you a secret. All diets will work if they lower your caloric intake and you STICK TO IT! It’s pure physics: Our weight is determined by the amount of energy that we take in, and the amount of energy we expend. So why is obesity now a national epidemic? The problem is that it is against our nature to limit calories. We instinctively eat more than we need to. This is a “gift” passed down from our hunter-gatherer ancestors from a time when there wasn't a drive-thru window on every corner. We also tend to eat in excess due to our modern lifestyles, chronic stress, and other psychological “triggers”. Going to Extremes People will go to drastic measures to lose weight. Fad diets ask you to eat an unnatural and unhealthy diet, such as a meal plan of cabbage soup or pineapples or rice or no-carbs, They may work in the short term because of the low caloric intake, but there is absolutely no way you can keep it up. Your body and mind will rebel and take revenge for putting it on such a restrictive regime, rather than providing whole foods and a “whole diet” with proper nutrients. Instinctively, your body will crave foods and gorge, filling up, terrified of and preparing for the next starvation, packing on fat for stored energy. Eating an unnatural and highly restrictive diet can cause yo-yo dieting and drastic ups and downs in body weight. Improper diet practices can also cause malnutrition, organ damage, slow metabolic rate and imbalances within the body. Wouldn’t it be great to decrease the amount of food that you take in, and increase the amount of energy you expend? It’s entirely possible, thanks to acupuncture and traditional Chinese medicine (TCM). Acupuncture and TCM address both the physiological and psychological aspects of weight loss. A comprehensive therapy for weight issues rooted in TCM promotes better digestion, smooths emotions, reduces appetite, improves metabolism, and eliminates food cravings. Weight loss according to Traditional Chinese Medicine According to TCM, the root of excess weight is an imbalance within the body caused by malfunctioning of the spleen and liver organ systems. In five-element theory, the spleen is responsible for the proper functioning of the digestive system, ensuring that the food we eat is transformed into Qi — the vital substance of life. Disharmony of the spleen will have symptoms such as fatigue, slow metabolism, water retention, loose stool, and feeling of heaviness. The liver’s job is to keep the flow of your body’s Qi and blood (as well as your emotions) running smoothly. Our modern, fast-paced lifestyle and chronic stress can negatively impact the liver’s ability to function properly and smoothly, which, in turn, can cause the spleen and the whole digestive system to function poorly and decrease your metabolism. Liver disharmony can also cause some of the “triggers” that lead to cravings and compulsive eating. Backed by Research A growing body of research supports the use of acupuncture and Asian medicine in weight loss: A 2003 study published in The Journal of Medical Acupuncture found that participants receiving acupuncture lost more than three times more weight than the control group. In a study conducted by the University of Adelaide in Australia in 1998, 95 percent of the participants receiving electro-stimulation on acupuncture points reported appetite suppression. The results showed that the acupuncture group was more likely to experience a reduced appetite and to lose weight than the control group. The Acupuncture Weight Loss Treatment From a TCM perspective, the acupuncture points, foods and herbs that are chosen to assist with weight loss directly influence the Qi of the spleen and liver systems to treat the root imbalances that are causing the weight gain. From a Western perspective, acupuncture and TCM have been shown to have an effect on the function of the nervous system, endocrine system, digestive system, food cravings, and metabolism. All of which can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety. Acupuncture Points for Weight Loss The beauty of acupuncture is that each treatment is catered to the needs of the individual patient. Acupuncture points on the body will be chosen for overall well being with the objective of increasing circulation of the blood and Qi (stimulating the metabolism) and calming the nervous system. In addition to treating the root of the imbalance within the body, different acupuncture points may be chosen for each treatment as different symptoms arise. For instance, if you are experiencing a desire to overeat related to premenstrual syndrome (PMS) one week, then that can be addressed at that week’s appointment. Generally treatments are scheduled once or twice a week for 8 to 12 weeks or until the goal weight has been reached. The treatments include a combination of auricular (ear) and body acupuncture, ear tacks or pellets to leave on in-between treatments, herbs and supplements, abdominal massage, breathing exercises, and food and lifestyle recommendations. Ear Points Acupuncture points on the ears have been found to be particularly effective for weight loss. The human ear has been described as a micro-system of the body in an inverted fetal position; it contains points relating to all major organs and body parts. Auricular points for weight loss are stimulated with small tacks during treatment. Then seed-sized beads or magnets are taped to the points to enhance the effectiveness of the points at home. The beads will generally stay in place for 3 days to a week and can be gently massaged for 10-second intervals if cravings occur. Here are some of the most commonly used auricular points: Shenmen: Important point for calming the mind and reducing stress Small Intestine: Reinforces spleen, promotes digestion. Mouth: Calming point used for smoking, over eating and hyperactive talking. Hunger Point: Used to relieve hunger and control compulsive eating Endocrine point: Moves liver Qi and aids in the function of the metabolism A Total Health Program Most patients report a marked decline in appetite and cravings with acupuncture alone but herbs, healing foods, and exercises can definitely enhance the efficacy of the treatments. Herbs and Healing Foods: The herbs and foods that are chosen during a weight loss treatment are for promoting healthy digestion, energizing the body, augmenting Qi, and improve elimination of water, toxins, and waste products. Foods that are bitter, sour and acrid to taste are especially good for weight loss, while sweet, salty and greasy foods should be reduced. Abdominal massage/exercise: Points on the abdomen improve digestion, absorption of food and peristalsis of the intestines. The abdominal points can be stimulated with massage or by belly breathing, where the abdomen is consciously moving in and out with each breath. Deep breathing with visualization can also strengthen will power and be used as a tool to curb hunger and cravings. Acupuncture and traditional Chinese medicine are powerful tools for healthy weight loss, by itself or as a supportive treatment in conjunction with other weight management programs. In the struggle to eat less and expend more energy, you may find that acupuncture is just what was needed to overcome cravings, boost energy, enhance your metabolism, and increase your willpower to succeed! About the Author: Diane Joswick, L.Ac. refined her acupuncture weight loss skills in her private practice in Del Mar, Calif. Her new book, The Acupuncture Weight Loss Solution(TM), will be available in bookstores in 2008.

Weight Loss Myth - High-Protein/Low-Carb

Myth #1: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes. Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth #2: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal. Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” “Try the thigh buster and lose inches fast!” And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.