After an active rest day on day 9 of my 12 day Fat X Program, comes one of my favorite workouts. This one will continue to kick up your metabolism and really propel you towards your fat burning and fitness goals. But, there a few tips to keep in mind to insure that you get the best metabolic system stimulation and long term fat burning effects. Check out the free workout video, and then I'll point out some quick tips.
Tip 1 : If you're a combat athlete (MMA, Submission Wrestler/Grappler, Brazilian Jiu Jitsu) you can substitute sprawls for the basic burpee.
Tip 2: If each set takes you longer than 6 minutes to complete, use lighter weights. If you can complete each set in less than 3 minutes, use heavier weights.
Tip 3: If you don't have the variety of dumbbells required for this type of drop set system, use a barbell and load it up accordingly.
Tip 4: If you don't have the flexibility required to do a full squat (a.k.a ass to the grass), substitute them with box squats.
Keep those tips in mind when you get to day 10, workout 10. As always, keep track of your numbers in the workout manual so that when you repeat the program, you have statistics and personal bests to beat. Keeping track and pushing yourself to beat personal bests is a great way to motivate yourself to put forth the effort to stimulate you metabolic processes sufficiently to create the fat burning EPOC (Excess Post-Exercise Oxygen Consumption) effect, more commonly referred to as the after burn effect.
Would you like me to personally coach you through the workout program? If you're in the Los Angeles area, I'm located in Pasadena and you can e-mail me at CoachRollie@gmail.com. I'll forward you my private fitness coaching (personal training) rates. If I can't fit you in my schedule, I'll give you info on other trusted personal trainers and fitness coaches in the area that can assist you.
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