Learn the 4 Keys to Designing a Killer Fat Loss Workout. | Lifestyle

Learn the 4 Keys to Designing a Killer Fat Loss Workout.

by VaughnCouncil

Losing body fat and extra weight is a must if you want to get ripped. It's also the hardest thing to do because it requires sticking to a very disciplined lifestyle. So the first step is to be honest with yourself and make sure you are mentally ready to do this. If you are, follow the rest of this blueprint to shake off the extra body fat and pounds.

1. Heavy muscle recruitment is a must. Here's a simple definition of muscle recruitment: The amount of muscle recruited during a workout. Burning off a high volume of calories is critical for losing fat, and the more muscle you use the more calories you burn...period. Picking the right exercises is the key to success.

Here's something you've probably seen at the gym: A guy with way too much belly spending an hour isolating his biceps and triceps. Bad choice my friend. Since biceps and triceps are small muscle groups, working them individually doesn't recruit much muscle. Let me show you a better option. Rows (cable, dumbbell, or barbell) trigger the large muscles of the back and the biceps at the same time. Tricep pushups or dips trigger the chest and shoulders as well as the triceps. Some other good picks for arsenal are bench presses, squats, and deadlifts. Of course there are many more exercises out there that also fit the bill.

2. Circuit training workouts are the way to go. I started training clients about 18 years ago. I still believe that circuit training is the best workout for losing fat. When done correctly, it can produce big results quickly. Here's a quick breakdown; work through 4 - 6 exercises in sequence taking 5 - 15 seconds of rest (depending on your fitness level) between exercises. This elevates your heart rate which increases your overall fat loss. Set a goal of completing your circuit as many times as you can within as 60 minute period. Of course you may not be able to train that long at first and that's ok. Just make sure you increase your time with every workout.

3. Maintain a workout journal or much of your work is in vain. This is something the majority of folks never do. The consequence is your progress will slow down or stop altogether (this is called plateauing). There's a simple way to prevent this. Bring a journal with you for each workout. With each exercise, you should be tracking the amount of reps per set, total number of sets, and weight or intensity of every set. Each time you train a muscle group, use this information to make sure you are pushing that group a little harder than the previous time. This will make sure you push your body a little harder each time and don't plateau.

4. Change is good. Don't do the same stuff over an over again. Mix up the exercies and applications (stability ball, free weights, plyometrics, calisthenics, etc). Doing this puts constantly changing demand on your muscles, which also helps prevent plateauing.

So here's the wrap up - If you want to get ripped you have to lose fat and excess weight. Put all of this together with a quality eating plan and your results will skyrocket. Perform 10 - 30 minutes of power cardio (jump rope, brisk incline walk, or swimming) on the days you don't strength train. Get in 2-3 per week. Happy Training!!

Here is an example of a what a good fat loss workout should look like.

DISCLAIMER: This article is provided as information only and is not to be taken as financial advice.

Is it time to lose fat for real? Visit Vaughn Council's website to get the circuit training workouts you need to make it happen.