A common misconceptions in fitness is that you need fancy exercise equipment to get in a great workout. Not only is that false, sometimes it can even lead you away from the simple fact that your body needs to work to burn calories, and the harder the work, the more calories you're going to burn both during and after that work. Sorry folks, fancy and or expensive exercise equipment isn't going to do the work for you. My Coach Rollie Rumble Workout is one of my favorites because not only does it do an excellent job of taxing you metabolic processes so that you can lose body fat effectively, but, it also goes to show that a simple, inexpensive tool can get the job done! Let me show you the demo and then below the video I'll go into specifics.
One of my secrets to developing effective, efficient, and practical fat burning workouts is QCD (quick change in direction). If you look at sports that require QCD, you'll notice that the athletes are generally extremely fit, lean, athletic and have the "toned" look.
QCD puts a high tax on your body's metabolic processes. This tax is a big component in effectuating EPOC (excess post exercise oxygen consumption) a.k.a the After Burn Effect. If you're looking to lose body fat, exercise and workouts that cause a high rate of EPOC are the most effective.
My workouts are all about creating the "After Burn Effect" and the Coach Rollie Rumble will definitely do that! Here's the simple exercise circuit set up:
360 Shuffle x 2
Tire Hop x 1
Burpee (modified) x 1
Deadlift and Flip x 1
*** Don't forget to do a 6-8 minute warm up)
This workout is a 10 minute EDT (escalating density training) set up. Track the number of times you get through the circuit, and try to beat those stats. In EDT set ups, you keep the time limit the same, and try to do more work within that time, escalating the density of work.
Some people have called me a "mad scientist" when it comes to developing workouts. I like to consider myself more of a chef in the sense that to me exercises are just ingredients. A great chef uses knowledge and experience to put ingredients together in the right combination, at the right time and temperatures, in the right order and measurements to create a great meal. I do the same, but only with exercises.
Try the Coach Rollie Rumble workout and as always, if you have any questions, feel free to contact me. If you're a follower of Fat X 101, I don't just want you to succeed, I need you to succeed. We can only succeed together!
When I was in middle school, I was taking Ed Parker’s Kenpo Karate in Pasadena. While I was there, one of the instructors chose me to be part of a demonstration and competition team that would be competing at the Long Beach International Karate Championships. I was a kid back then and barely learning how to exercise properly. Long story short, one night I saw one of my teammates exercising. He was doing an abs exercise I had never seen before. When I tried it, I immediately felt my abs struggling and burning! Anyway, many years later that exercise is still one of my favorites. I put together a quick video showcasing that abs exercise.
Anyone that has achieved success in any realm of life understands the powerful quote, “You’re only as strong as your weakest link.” When it comes to fitness and fat loss, this holds true and you must seek out and understand your weakest link to improve and succeed.
Many times a person’s “core”(abs and muscles of the lower back), is their weak link. Even worse, it’s often the culprit in injuries caused by physical activity. In this article, I’ll go over a basic core exercise. I’ll discuss it’s importance as well as tips and tricks to do it correctly so that your core will not be a weak link. Strengthening your core will quickly help to improve your fat loss and fitness results.
