Search Fat X 101

Minimal Equipment Fat Burning Workout | Slam and Spin

By

The “Slam and Spin” Fat X 101 workout is another of my easy yet highly effective exercise set ups. It will help fire up your metabolic processes and help you burn body fat fast.

The beauty of this fat burning workout is that it requires very little fitness equipment and very little space.  

The concept is simple, but, the research behind the method is dense and proves the effectiveness.  It’s basically a twist on the powerful and effective HIIT (high intensity interval training) method. Check out the video workout demo. Below the video, I’ll go into some useful tips and tricks for the exercises and the workout.

The Ball Slam (sand bag slam) is one of my favorite full body, multi-joint exercises.  It’s easy to learn, and, you can either purchase a Slam Ball (or equivalent) or make one.  Making one is easy. Get a sandbag, fill it to between 10-20 lbs. You can double bag it with trash bags. I’ve found electrical tape, or PVC tape works well to wrap it in and secure it. 


The Ball Slam is an easy exercise to learn and perform.  Start in the “hinge position” as if you were going to do a Deadlift or Kettlebell swing.  You then just pick it straight up and slam it down as hard as you can.  The faster you go, the better the effect.  Remember the formula: Power = Work/Time.  The more power you produce, the bigger the tax on your metabolic processes.  That high tax is what helps crank up your metabolism and assists the fat burning process. 


Bonus Tip:  

As you begin to slam the object, squeeze your abs to force them to engage and help increase power production. Your core muscles will thank you in the future. 


If you’ve been following Fat X 101, you already know that the Spin Crunch is one of my favorite abs exercise.  It looks weird, silly and crazy,  but everyone that tries it realizes how effective it is.  If you’re into combat sports, especially MMA or the submission grappling arts (Jiu Jitsu, Sambo, Judo, etc.) this exercise is a must and will give you the ability to easily work from the bottom position.  


Bonus Tip:

As you spin, try not to put your arms or feet on the floor to propel your movement.  Allow the rotation function of your core muscles to do the work.  


As I briefly mention in the video, tracking is a huge part of the Coach Rollie Fat X 101 method.  Statistical analysis isn’t just important in fitness, it’s important in your personal finances, investments, business etc.  Without tracking, how do you know if you’re improving?  Not tracking workouts is one of the biggest mistakes I see people making when it comes to health and fitness. 


Keep P=W/T in mind, and always look to increase power output on your workouts.  That’s the little secret behind my fat burning method. 


If you have any question, as always, feel free to contact me. You can post a question here with a Disqus account, or contact me via: 

E-mail

Instagram


Special thanks for Grecia for helping with the demo.  


Free Fat Burning Workout Videos


Coach Rollie - 100% Steroid Free Fitness Coach

Specializing in Effective and Efficient Fat Loss
Private/Personal Fitness Training in Pasadena, California
coachrollie@gmail.com
E-mail Any Questions

Popular posts from this blog

Advanced Tip for Better Workouts and Improved Results

By
Image
Have you ever had a peanut butter and garlic sandwich?   Yeah, me neither! Peanut butter is delicious and so is garlic (used properly). But, while each is a good ingredient on its own, together they make for a disaster. You can view exercises and how they are implemented in a workout in the same way.  Think of exercises as ingredients. Exercises  can work well together like peanut butter and jelly, or, they can suck and waste your time and energy.   There’s a very important concept I learned many years ago that can improve your results, not only in fitness and any fitness goal such as fat loss, increasing strength, speed etc., but also in such things as cooking, music, art and many other realms of life.   What’s that concept?   
Continue reading >>

Basics of Workout Routines: Good, Bad and ROI

By
Image
When it comes to workout routines, there are plenty of them.  You can find them both offline and online.  With so many of them out there, it's hard to choose.  It becomes even more difficult to choose a workout routine because of the slick marketing and the continuous perpetuation of myths and misconceptions by the fitness industry which tends to place profit over truth.  In this post, I will help show you how to separate the good workout routines from the bad and why ROI is important. (Some fitness companies are not going to be happy with me.)
Continue reading >>

Fat X Fat Burning Diet Plan

By
Image
The fat burning Fat X Diet plan is critical if you want to maximize fat loss while getting through my 12 Day Fat X Program.   The average person I've personally put through the program has lost 10 lbs and 2 inches around their waist.  It is extremely important to stick to the food percentage guidelines as closely as possible to burn fat optimally.   While most diet plans are extremely difficult to stick to, the Fat X Diet is not, because in all actuality, the fat burning Fat X Diet is actually more of a philosophy than the traditional sense of the term "diet".   The Fat X Diet concept helps prioritize what you eat, so that you can simplify the topic of dieting and get better and longer lasting fat burning (fat loss) results.  This really works! And, it's something you can stick to long term.   Like a fine suit, the fat burning Fat X Diet can, and should be tailored to fit you and your lifestyle.  The food percentage guidelines and philosophy behind the diet
Continue reading >>