BEST CARDIO WORKOUT FOR FAT LOSS
There is nothing more frustrating than watching countless people at the gym wasting their time doing 45-60 minutes of cardio on the treadmill, elliptical, stationary bike or stair climber.
It’s amazing how many people think they are actually burning fat and calories by doing something that is so ineffective. Let me start by letting you know that there is a way ou can achieve 9x more effective at burning fat results by changing up your cardio and intensity.
The key is doing a workout that allows you to burn calories and fat hours after you have finished.
Imagine being able to burn fat 36 hours after your workout by cutting your cardio workout in half?
Well you can by using the HIIT or High Intensity Interval Training method. This method of training, when done correctly, produces what is called EPOC (Excess Post Workout Oxygen Consumption) which oxygen (EPOC) used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervations and anabolism.
FUNK INTERVAL CARDIO WORKOUT
During our training, Angela and I would do the following workout on our cardio and conditioning days which was twice per week. We still had to do the regular runs 5-6 times per week, but these were the interval training days.
Warm Up
3-5 km runs on the treadmill
10 rounds of interval training on the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
Repeat 5 more times for 10 total
Stretch
Add this workout two times per week when you are training for a fight or three times a week if you want to burn fat and lose weight
Below I have posted the “7 Signs You Are Doing Too Much Cardio” or useless anyway, so check out if you qualify
THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO
I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.
My friend Craig Ballantyne of http://www.turbulencetraining.com/ couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"
You know you wasting your time doing too much useless cardio when:
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.
#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)
#4 - You hate doing it and dread your workouts more than a trip to the dentist.
#5 - The only thing you are losing is precious time - and not belly fat.
#6 - You go to the gym to watch your favourite television shows while doing cardio.
#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.
Funk
Showing posts with label High Intensity Interval Training. Show all posts
Showing posts with label High Intensity Interval Training. Show all posts
Monday, March 7, 2011
SPARTACUS WORKOUT FOR MMA AND FAT LOSS
Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and abs strength, lower body, power and all out fat burning!
Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.
Take 2 minute break and finish 3 rounds
SPARTACUS MMA WORKOUT
1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)
2. DIVE BOMBERS
3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST
4. ABS SCISSORS
5. DUMBBELL CLEAN AND PRESS
6. SIDE LUNGES
7. SWISS/STABILITY BALL AB ROLL UPS
8. MEDICINE BALL SLAMS
9. RUN AND GUN WITH SPRAWL
10.BOSU BALL ALTERNATE KNEE STRIKES
Get your free 4 week Spartacus workout program at http://www.spartacusworkout.com
Get your Gymboss timer at – http://tinyurl.com/funk-gymboss
FunkMMA Strength and Conditioning Videos Website – http://www.funkmma.com
Funk Roberts Fitness – http://www.funkrobertsfitness.com
Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.
Take 2 minute break and finish 3 rounds
SPARTACUS MMA WORKOUT
1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)
2. DIVE BOMBERS
3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST
4. ABS SCISSORS
5. DUMBBELL CLEAN AND PRESS
6. SIDE LUNGES
7. SWISS/STABILITY BALL AB ROLL UPS
8. MEDICINE BALL SLAMS
9. RUN AND GUN WITH SPRAWL
10.BOSU BALL ALTERNATE KNEE STRIKES
Get your free 4 week Spartacus workout program at http://www.spartacusworkout.com
Get your Gymboss timer at – http://tinyurl.com/funk-gymboss
FunkMMA Strength and Conditioning Videos Website – http://www.funkmma.com
Funk Roberts Fitness – http://www.funkrobertsfitness.com
Tuesday, September 21, 2010
WEIGHTED VEST WORKOUT DEMO AT MMA EXPO
Funk Roberts demos different exercises that can be done with while wearing the MiR Weighted Vest at the 2010 MMA Expo in Toronto. Funk also went through the importance of Strength and Conditioning training for combat athletes and focused on using Interval Training as one of the most effective ways to achieve this.
MIR WEIGHTED VEST WORKOUT
http://www.mirweightedvest.com/
10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.
Rest for 90 seconds and repeat circuit for a total of 3 rounds
1. SPRAWLS
2. PUSHUP TWIST KICK
3. TUCK JUMPS
4. PLANK TO PUSH UP
5. BURPEE (8 COUNT)
6. BEAR CRAWLS TO CRAB WALK
7. MOUNTAIN CLIMBERS
8. PLYOMETRIC SKATER JUMPS
9. PRISONER SQUATS
10. ALT BACK BRIDGE
WARRIOR CIRCUIT WORKOUT #1
5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work
1. MEDICINE BALL SQUAT AND THROW – medicine ball
2. Push Ups with Perfect Pushup
3. One arm Kettlebell Swings – Alternate
4. DB 1-2 PUNCH - Punching bands
5. SLAM – old school medicine ball
Funk Roberts
http://www.funkmma.com/
MIR WEIGHTED VEST WORKOUT
http://www.mirweightedvest.com/
10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.
Rest for 90 seconds and repeat circuit for a total of 3 rounds
1. SPRAWLS
2. PUSHUP TWIST KICK
3. TUCK JUMPS
4. PLANK TO PUSH UP
5. BURPEE (8 COUNT)
6. BEAR CRAWLS TO CRAB WALK
7. MOUNTAIN CLIMBERS
8. PLYOMETRIC SKATER JUMPS
9. PRISONER SQUATS
10. ALT BACK BRIDGE
WARRIOR CIRCUIT WORKOUT #1
5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work
1. MEDICINE BALL SQUAT AND THROW – medicine ball
2. Push Ups with Perfect Pushup
3. One arm Kettlebell Swings – Alternate
4. DB 1-2 PUNCH - Punching bands
5. SLAM – old school medicine ball
Funk Roberts
http://www.funkmma.com/
Friday, September 10, 2010
MOST EFFECTIVE METHOD OF TRAINING FOR FAT LOSS
HIGH INTENSITY INTERVAL CIRCUITS
Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!
Here’s why:
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.
This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).
High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.
High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.
My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.
The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.
Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.
Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.
Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.
Below is the workout that we did that had be sweating and burning fat hours after I was done.
BODYWEIGHT CIRCUIT WORKOUT
10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds
BODYWEIGHT WORKOUT -
Complete 3 full rounds –
TOTAL WORKOUT TIME – 20 MINUTES
1. BURPEE JACKS
2. DIVE BOMBERS
3. JUMP SQUATS
4. ALT LEG AND ARM LIFT
5. BEAR WALK
6. SINGLE LEG SQUATS (3 PER SIDE)
7. WALKOUTS
8. STEP BACK AND KNEE JUMPS
9. WINDSHIELD WIPERS
10. WINDMILL
Anyone can do this workout! - Good Luck
Funk Roberts
Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!
Here’s why:
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.
This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).
High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.
High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.
My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.
The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.
Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.
Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.
Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.
WHEN YOU TRAIN WITH INTENSITY
YOU WILL GET RESULTS!
Below is the workout that we did that had be sweating and burning fat hours after I was done.
BODYWEIGHT CIRCUIT WORKOUT
10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds
BODYWEIGHT WORKOUT -
Complete 3 full rounds –
TOTAL WORKOUT TIME – 20 MINUTES
1. BURPEE JACKS
2. DIVE BOMBERS
3. JUMP SQUATS
4. ALT LEG AND ARM LIFT
5. BEAR WALK
6. SINGLE LEG SQUATS (3 PER SIDE)
7. WALKOUTS
8. STEP BACK AND KNEE JUMPS
9. WINDSHIELD WIPERS
10. WINDMILL
Anyone can do this workout! - Good Luck
Funk Roberts
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