Maybe it’s a holiday, and your plans include eating a big meal, drinking some beers, whatever.
Maybe you just hate dieting and would rather workout more than eat less.
Do the workout I’m about to break down for you here, or one like it – from the 1000 Calorie Accelerator program, for example – and you’ll burn a TON of extra calories.
Now I’m NOT saying that you can out-train a bad diet … but this is probably as close as you can get.
Put another way, there are approx 3500 calories in one pound of fat. Do one of these 1000 calorie workouts three or four times per week, along with some light activity two or three additional days per week, and you’re burning a pound of fat every week – with NO changes to your diet.
Not bad, right?
Okay, let’s get it going –
BIG Time Kettlebell Workout (burn 1036 calories)
1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)
2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below, or a workout from the 1000 Calorie Accelerators program (336 calories burned):
*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.
*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.
1a: 8 reverse lunges
1b: pull ups – one rep short of failure
2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)
3a: 25 kettlebell swings (your choice)
3b: 15 push ups
3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)
If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.
4 – Finish with 15 minutes of simple yoga poses (106 calories burned)
Carve out about 90 minutes to do this workout, and it’ll go a LONG way towards battling that extra calorie intake.
Thanks, and talk soon –
Forest
PS – If you like the idea of training harder – instead of dieting – to lose fat, check out my friend Kate’s full 1000 Calorie Accelerators program HERE (on “Friends of Forest” discount this week!)