Hello

 

Happy Tuesday to you.
 
Do you count calories burnt during each workout?

 

If you do then it's time to stop.

 

Please don't fall for this nonsense. The truth is, nobody really knows how many calories you burn during a workout.

 

If I had 100 people all perform the same workout they would all burn a different amount of calories depending on their current fitness level, intensity, resistance, genetics etc.

 

Anyway, how depressing would it be if you only burnt calories during your workouts!

 

Turn Your Body Into a 24 hour Fat Burning Machine

 

If you don't have the time to exercise all day then you need to find a way to burn fat even when you are NOT exercising.

 

Here's how:

  • Increase your metabolic rate so that you are burning fat even whilst watching TV
  • Create an afterburn effect so you are burning fat up to 24 hours after your workout

 

How to Increase Your Metabolic Rate

 

In order to survive your body is constantly building up and breaking down molecules within your body. All this takes energy from fat and carbs.

 

The best way to increase your metabolism is to build and add muscle tone to your body. The more active muscle mass you have the more energy it uses to survive. 

 

Muscle loves using up energy but your body hates it so you will always have to work hard to maintain muscle mass.

 

How to Increase Afterburn from your Workouts

 

The reason why short intense workouts have proven to be more effective at fat burning is not because of the amount of calories they burn during the workout but the amount they burn afterwards.

 

Short intense workouts disturb your homeostasis (body's natural balance) and in turn your body has to work super hard for up to 24 hours after your workout to restore balance again.

 

Restoring balance or homeostasis takes lots of energy, again from fat and carbs. 

 

What you need to do now

 

If you want to burn more fat you need to forget about slow steady cardio and counting calories during your workouts. (sorry treadmills, steppers, cross trainers)

 

You need to develop more muscle tone to increase your metabolic rate and increase the afterburn effect following your workouts.

 

Here's a 6 Minute Workout that gets the job done

 

  • Jumping Jacks - 30 secs
  • Rest 15 secs
  • Push Ups - 30 secs
  • Rest 15 secs
  • High Knees - 30 secs
  • Rest 15 secs
  • Y Squats, Lunges or Burpees - 30 secs
  • Rest 15 secs
  • Repeat this circuit 1 more time

 

Give this quick 6-minute workout a go daily, push yourself, and you'll be amazed at what you can achieve in only 7 days!

 

 

I hope you found this useful.

 

Take care,

Coach Graham

 

OPEN PREP 16

What is the name of your favorite pet?

Muscle Up Warm Up

800M Run
Samson Stretch Lunge
3 rounds
30 Seconds Hollow Rocks
30 Seconds Superman Rocks

Shoulder Flexion Stretch with overhead band
Shoulder Internal Rotation stretch on rig

Muscle-ups

Every two minutes, for 16 minutes (8 sets) of:
Muscle-Up x 4 rep

Metcon (Time)

Three rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
200 Meter Run (250M Row)

Out of Town WOD

Jumping Jacks - 30 secs
Rest 15 secs
Push Ups - 30 secs
Rest 15 secs
High Knees - 30 secs
Rest 15 secs
Y Squats, Lunges or Burpees - 30 secs
Rest 15 secs
Repeat this circuit 3 times

 

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