Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

A quick look at the homemade warehouse gym and more on kicking off the Lean Hybrid Muscle Program.

Click Here and Find Out More About Lean Hybrid Muscle.

Day 1 of the Lean Hybrid Muscle program. Getting started, so stay tuned for weekly updates.

Click Here and Find Out More About Lean Hybrid Muscle.

That’s right tonight will be the start of Elliott Hulse’s Lean Hybrid Muscle program. Let’s hope that I hang, it is going to be an ASS KICKER!

Find out more about Lean Hybrid Muscle here.

Military Fat Burning Tips Guaranteed To Banish Ugly Belly Fat Once And For All… And Get You In The Best Shape Of Your Life!

If You Ignore ANY Of These 5 Weight Loss Rules,
You’ll Stay Fat And Frustrated Forever!

If you want to know how to lose weight, while building lean muscle and getting into the best shape of your life, you can’t beat the billions of research dollars behind the U.S. Military’s most powerful fat-burning strategies used to keep its soldiers lean, healthy & strong! Here are just a few weight loss tips to burn fat fast:
Military Fat Loss Tip:
Focus On THIS Instead Of “Fat Loss”!

Stop trying to lose weight by eating “low fat” and spending hours on a treadmill!
Your body’s muscle is its “fat burning engine” and if trained the RIGHT WAY, it can shoot your metabolism through the roof 24 hours a day – 7 days a week!

Military Fat Loss Tip:
DON’T Give Up The “Guilty” Foods You Love!

Our bodies are actually genetically designed to crave “guilty foods” (like sweets and fats) for a good reason…and if you cut these out, you’ll only fail in your fat loss efforts! The secret is learning how to USE these foods as a powerful force to burn more fat!

Military Fat Loss Tip:
To Lose Weight, Master Your Bodyweight!

I don’t care if you can’t do one single pushup or situp…there’s a reason why the military uses bodyweight exercises like these to maintain a lean and healthy body – they activate your central nervous system best to trigger a rapid “fat meltdown”. (I’ll show you how to make it EASY to burn fat no matter what shape you’re in now!)

Military Fat Loss Tip:
NEVER “Go On A Diet”…Diets DON’T WORK!

Did you know that there are over 30,000 hyped up “diets” approved by the FDA… and 99% of them lead to LONG TERM FAILURE! Why? Because they make food the “enemy” when in fact it’s HOW you eat that’s the key to effortlessly losing the weight!

Get on board with Jeff Anderson and COMBAT the FAT! – Check it here.

It was 1 year ago at this time today that I was just arriving home from hernia surgery. I didn’t really feel to much that night but the next day DAMN!… I remember the nurse from the outpatient surgery center called to see how I was doing. I told that i was in pain and she asked was I taking my medicine. I said yes, I took 1 about an hour ago. She said that I think you need to read the label, you are supposed to take two. Oh well… I don’t like taking prescribed medicine but it help me sleep it off.

You will also notice the fat that has to disappear this year.

Since it took 3 months before I could workout with weights and another 3 to get back in a routine, this year I haven’t been too worried about the amount of weight that I push and pull, just the progress. Add to that, I don’t have a squat rack and work out alone (I live in the boonies). So I keep things to what I can lift sake over my head. I am looking to get a squat rack soon.
You will also notice that I kept the deadlifts to 4 sets. This is because I have only them with dumbbells since the hernia last December. I wanted to be a little careful.

Being that today was a trip down memory lane, I decided to go straight to the bar. That’s right hit up on the basics.
Since I am going to be starting Elliott Hulse’s Lean Hybrid Muscle Program next week, I figured that we would keep it simple, intense and quick tonight.

Today was simple; Barbell bench, barbell squats, barbell deadlifts & floor sweepers. I followed this up with a mango, banana – whey protein shake and a half of peanut butter sandwich on wheat bread.

Monday’s Routine
Songs of the day:
Suffocation – Poppa Roach
Alive – P.O.D.

BBell Flat Bench Press
12 x 135lbs (60 seconds rest)
6 x 155lbs (60 seconds rest)
8 x 155lbs (60 seconds rest)
6 x 155lbs (60 seconds rest)
5 x 165lbs (60 seconds rest)
6 x 165lbs (no rest)

BBell Squats
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (2 minutes rest)

BBell Deadlifts
8 x 145lbs (60 seconds rest)
7 x 145lbs (60 seconds rest)
6 x 145lbs (60 seconds rest)
6 x 145lbs (60 seconds rest)

Floor Sweepers with 85lbs
20 (no rest)
Viups with 85lbs
12 (no rest)
Reverse Crunches with 85lbs
12 (2 minutes rest)

Floor Sweepers with 85lbs
20 (no rest)
Viups with 85lbs
6 (2 minutes rest)

Stretch
5 minutes (Done)

It was a tough day today. I fought a cold bug over the weekend and even today I had a hard time kicking things into gear but after a lunch time nap I managed to finally start the engines.

I also got hooked up with a some what loud but very knowledgeable strength & conditioning coach named Elliott Hulse. He is a professional strongman competitor who runs a strength & conditioning camp in St. Petersburgh, Fl. Now I was just kidding about the loud part, Elliott is very dedicated and enthusiastic about getting high school athlete into top shape. Now by shape I don’t mean just cardio shape. Elliott’s gang gets bigger, stronger & faster the natural way, with hard work.

I got Elliott’s latest program Lean Hybrid Muscle and I will be reading it this week to put into action and review starting next week.
Stay tuned as I sure that this will be an ASS KICKING workout.

Now on to Monday’s workout.

Today was as Hybrid type workout to start and get ready for Elliot’s hardcore program next week. Now I didn’t use any sandbags, sledgehammers or kegs today because I still need to get a keg and tire but I did go at it hardcore – hybrid style.

This was broken down into a non-stop routine. Each exersice done with no rest until the round was complete. I don’t care about how much weight that I am doing, just that I am going at with extreme intensity.

Song of the day: Re-Arranged – Limp Biscuit

Round 1 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
20 x 40lbs

DBell Squat/Shoulder Press Combo
12 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
12 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Round 2 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
20 x 40lbs

DBell Squat/Shoulder Press Combo
12 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
12 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Round 3 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
16 x 40lbs

DBell Squat/Shoulder Press Combo
8 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
10 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Floor Sweeps – Holding 85lb Barbell
20 (no rest)
V-Ups – Holding 85lb Barbell
10 (60 seconds rest)

Floor Sweeps – Holding 85lb Barbell
20 (no rest)
V-Ups – Holding 85lb Barbell
8 (60 seconds rest)

Planks
40 Seconds – 40 seconds rest
30 Seconds – 30 seconds rest
25 Seconds – 25 seconds rest
25 Seconds – Done

Found this on Street Workout it features Anthony DiLuglio from “Art of Strength” based in Providence, RI,

Kettlebells are traditional Russian cast iron weights that look like bowling balls with big handles. However beyond their appearance lies a system of exercise that can benefit anyone of any skill level seeking better overall fitness.

Many of the Kettlebell workouts feature completely different exercises, never seen by athletes in other parts of the world other than one behind the Iron Curtain. One specific question this video immediately addresses is the question of what weight to use for beginners. This video answers this question pretty well, giving examples of each weight and who should use them. This is a very educational video today, so watch, be informed.

By JAMES WAGNER

More often than not, Beth Wells is on her feet. Employed by Chez Panisse, Alice Waters’s renowned restaurant in Berkeley, Calif., the 37-year-old chef juggles an army of line cooks and a menu that changes daily with barely the sight of a chair.

When working out, Ms. Wells stays standing, too. She uses kettlebells, cast-iron weights that look like cannon balls with a handle on top, that she swings about her body to build balance, strength and endurance—all things that keep her quick in the kitchen.

It was Ms. Wells’s active spirit that compelled her to abandon hopes of becoming an office-bound dietician and instead pursue a career in the culinary arts nearly 20 years ago. “Sitting behind a desk would be hard for me to do,” says Ms. Wells, who is 5 feet 7 inches tall and weighs 135 pounds.

After several years as a private chef and at a few restaurants in her native Texas, Ms. Wells landed a spot as an intern at Chez Panisse in 1999. She then worked her way up to become one of two chefs at Chez Panisse’s off-shoot café, located above the restaurant, three years ago. Ms. Waters and Chez Panisse are known for their emphasis on organic and locally grown ingredients.

More

Click on the graphic to see more about Beth Wells’ workout

Michael Mullady for The Wall Street Journal

Beth Wells trains for strength with kettlebells and with a heavy rope that she whips across the room.

On a busy day, the café will feed about 200 people for lunch and as many as 250 for dinner. Ms. Wells is in charge of planning both the lunch and dinner menus three times a week; her co-chef handles the menus the other three days the café is open. She starts her day between 6 a.m. and 7 a.m., when she checks the food inventory, calls the fish market and writes the lunch menu. By 9 a.m. she has assigned the dishes to the line cooks to prepare. After she meets with the waiters at 11 a.m., she tastes all the lunch dishes she’s laid out for the day. She does the same for dinner before she leaves around 5:30 p.m. “If I didn’t exercise, I think I’d be the size of a house,” she says.

The Workout

Ms. Wells started using kettlebells two years ago at a local gym, Ice Chamber, a few miles from her Berkeley home. She says she fell in love with the routine because it combines weight training with cardiovascular exercise.

The origins of the kettlebell are unclear, but some experts say its use started in Russia, where they were used as counterweights for farming scales. Valery Fedorenko, a kettlebell world champion from Russia, is credited with bringing the sport to the U.S. and popularizing it over the past decade.

Ms. Wells attends kettlebell classes every Wednesday night with about 20 other people. During the hour-long class, a trainer leads them in a variety of timed exercises such as the “clean and jerk.” In that routine, Ms. Wells swings the kettlebell between her legs with one hand, then brings it up so that her elbow rests at the hip and the kettlebell is near her shoulder. To complete the “jerk” part of the routine, Ms. Wells lifts the kettlebell into the air by extending her arm and slightly squatting and thrusting her legs to boost the kettlebell above her head. She will repeat that as many times as she can in 10 minutes or however long the trainer chooses. Depending on the exercise or her fatigue, Ms. Wells uses a nine- or 12-kilogram (20- or 26-pound) kettlebell.

The class instructor often assigns exercises for homework, which Ms. Wells does in her living room or garage about twice a week for 20 minutes at a time. Because she works on weekends, she often doubles up on workouts during the week, attending two classes in the same day. Ms. Wells attends a boot-camp class in the mornings, where a trainer leads a variety of military exercises, including chin-ups, sit-ups and exercises with medicine balls. In the evenings, she attends either her kettlebell class or a weightlifting class.

Ms. Wells is now considering entering a nationwide kettlebell competition. “I’d do it just for fun,” she says. “I don’t care if I get last.”

The Routine

Monday: hour-long morning boot-camp class and hour-long evening weightlifting class

Tuesday: hour-long morning boot-camp class

Wednesday: hour-long morning boot-camp class and hour-long evening kettlebell class

Thursday through Sunday: two to three 20-minute kettlebell sessions at home

The Diet

Ms. Wells firmly believes in eating breakfast, though somewhat unconventionally. Her go-to morning dish is soup—such as roasted tomato and eggplant or sunchoke and celery—which she gets from work. “For me, that’s the perfect breakfast,” she says. “You’re getting a lot of vegetables.”

The remaining meals are more scattered. As the final authority on the café’s food, Ms. Wells has to sample dozens of dishes. She says the amount of food she eats is one of the hardest parts of her job. “All throughout the day, I’m constantly tasting stuff,” Ms. Wells says. “So what I eat for tasters, that’s my lunch.” The same applies to dinner, though she often grabs a few bites of the steak-and-potatoes gratin she frequently makes for her boyfriend’s dinner at home.

On her days off, Ms. Wells’s eating habits are slightly different. For breakfast, she’ll choose among soup, oatmeal, yogurt with almonds and walnuts, or toast and eggs. She makes salads for lunch, such as arugula with cherry tomatoes, ricotta salata and greens, and maybe some grilled chicken breast or fish on the side. For dinner, she’ll make a larger meal with meat, such as pork or beef, and whatever seasonal vegetables she gets delivered in a weekly shipment from a local farm.

Cost and Gear

Kettlebells can be purchased at many large U.S. retail and sporting stores. A five-pound kettlebell, for example, starts at $20 at Target. Ms. Wells splurged and bought a 12-kilogram kettlebell meant for competitions for about $100.

She usually wears Spandex yoga pants, a tank top and running shoes when she works out. To keep her comfortable during kettlebell exercises, she opts for flatter shoes, such as a pair of Puma sports shoes.

A monthly membership with unlimited classes to Ice Chamber costs about $160. “I would rather sacrifice a few other things to be really healthy and enjoy exercise,” she says of her membership fee.

Fitness Tip

Ms. Wells says that the secret to a healthy body is eating right. She suggests eating lots of fruits and vegetables, and avoiding processed foods—”the middle of the grocery store,” she says. “Stay away from the food with 100 ingredients, especially all the stuff you can’t pronounce.”

Quick Fix

If she’s short on time, Ms. Wells does a quick kettlebell routine for five or 10 minutes, enough to get her heart rate going. Or she’ll do three sets of 20 push-ups with breaks in between. Her back-up options are taking a brisk walk and doing a set of chin-ups on a bar she has at home.

The Playlist

Ms. Wells doesn’t listen to any music of her own choosing. Instead, she relies on one of the gym’s co-owners—Steven Khuong, a former disc jockey—to play a mix of high-energy music such as hip hop. Mr. Khuong’s favorite choices are upbeat and underground remixes of top radio hits and classic hip-hop songs such as Lady Gaga’s “Poker Face” or older tracks from rap groups EPMD and the Wu-Tang Clan.

Here is a great article that appeared in The Wall St. Journal.

Didn’t have much time tonight. Had to go to a meeting, so I had to fit this in with 30 minutes.

Song of the day:
Don’t Want to Be Here – Cool for August

Pushups – 30 – No Rest
Chinups – 3 – No Rest
Dips – 9 – No Rest

2 Hand Swings
100 – 60 seconds rest
50 – 60 second rest
50 – 60 seconds rest

Alternating 1 Hand Swings
30 – 15 each side – 60 seconds rest
30 – 15 each side – no rest

Alternating Push Press
16 – 8 each side – no rest
16 – 8 each side – 60 seconds rest

Get Up Situps
12 – 6 each side – 60 seconds rest
12 – 6 each side – 60 seconds rest

Floor Sweeps w85lbs
22 – 60 seconds rest
20 – Done