{"id":371,"date":"2012-10-09T09:26:10","date_gmt":"2012-10-09T13:26:10","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=371"},"modified":"2013-05-13T10:22:55","modified_gmt":"2013-05-13T14:22:55","slug":"free-fat-loss-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/free-fat-loss-workout\/","title":{"rendered":"Free Fat Loss Workout"},"content":{"rendered":"

Yesterday was a very happy Monday, despite an early taste of Winter descending on New York.<\/p>\n

Yep, another birthday year has raced past and I’m closing in on an age that starts with “th” and rhymes with “dirty”.<\/p>\n

Can you believe my birthday this year was a public holiday in America? Finally someone has come to their senses. There was even a crazy parade on Fifth Avenue. Wow. I’m so honored.<\/p>\n

On such an awesome day, I decided to create an extra special fat loss workout. Now you must think I’m crazy to be training on my birthday – but there is an unspoken rule in my house that you have to eat cake on your birthday. Not a whole cake, although in my porky years I almost consumed a whole banana cake (yes, banana cake and banana bread is my kryptonite).<\/p>\n

I considered this super birthday workout my attempt at damage control.\u00a0Fortunately, the stars were aligned and I even had enough time to get to the gym.<\/p>\n

Gym Workout Game Plan<\/span><\/h3>\n

\"Free<\/p>\n

I started with 5 minutes of foam rolling and dynamic moves.<\/p>\n

I did each of the following exercises in order, with no rest for as many rounds as possible in 20 minutes<\/strong>.<\/p>\n

– 2 x single arm 40lb KB cleans<\/p>\n

– 3 x chin ups<\/p>\n

– 5 x explosive push ups (I tried to do a clap push up, but I nearly face planted. Not a sexy birthday look).<\/p>\n

– 140m rowing<\/p>\n

Workout Review:<\/strong> So I was feeling invincible and powered through the first 5 rounds really quickly. Who said you slow down as you get older? And then bam, I hit the wall. The following 12 minutes were brutal.<\/p>\n

My grand total? I pulled in 11 rounds. Not too shabby. Keep in mind guys, 20 minutes is a long time to workout continuously. I didn’t eat cake before I did this workout, which I discovered was a very wise move. Avoid eating anything an hour before hand – I don’t like it when you throw up!<\/p>\n

The Stay Home Version<\/span><\/h3>\n

No gym? No worries. While I was lucky enough to make it to the gym today – I know most of you guys can’t sneak out. I always have a stay at home workout “back up plan” in place. The following workout is the perfect solution. You just need a kettebell or a dumbbell, and coffee.<\/p>\n

Start with 5 minutes of foam rolling the trouble spots and dynamic moves.<\/p>\n

Do each of the following exercises in order, with no rest for as many rounds as possible in 20 minutes.<\/p>\n

– 2 x single arm KB cleans<\/p>\n

– 3 x high pulls<\/p>\n

– 5 x explosive push ups<\/p>\n

– 100 skips with jump rope (pretend if you don’t have one)<\/p>\n

The reason I love this kind of workout for fast fat loss is the total metabolic conditioning effect. You train your whole body and get a lot of work done in a short time frame. It will only take 25 minutes of your day!<\/p>\n

Give this fat loss workout a shot today and let me know how you go in the comments box below.<\/p>\n

Make today an awesome one!<\/p>\n

KV<\/p>\n","protected":false},"excerpt":{"rendered":"

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