After a quick mini vacation to San Diego this past weekend, I desperately needed to get back on track with my fitness plan today.  I hafta admit…my nutrition plan failed miserably, despite my best intentions to keep things on the up and up.

In fact, I even packed a cooler full of fresh veggies, some fruit and water…and threw in some almonds and turkey jerky to snack on.  Well, I tore through all of that in no time and the next 2 days were filled with over-consumption of poor choices and a failure to complete my scheduled hotel body weight workout circuit I had designed.

Oops…

No worries…because the key to making changes and sculpting the lean body you desire has little to do with how many times you fall off track and everything to do with how well you respond.  I came back today, guns a blazin’.

Just finished my 2nd intense interval session for the day and my formerly bloated stomach is already starting to return to its normal size.  Good thing too, cuz I was starting to resemble Octo-Mom for a minute…

Oh, and just because I did 2 workouts doesn’t mean that I increased the total time I worked out for.  The first session consisted of 1-arm cleans with a push-press (holding a heavy dumbbell) and lasted a whopping 10 minutes.  The second fat-burning workout used boxing intervals and was even more impressive at just 4 minutes.

The key was INTENSITY and let me tell ya…”fun” would not be a word I would use to describe this 14 minutes of my day today.

The take home message is that even personal trainers that preach fitness all day long…will slip up from time to time.  We’re all human and the only difference between those with fitness model figures and those without…is that the toned ‘hardbodies’ get back on that wagon as soon as possible and they do so with even more determination.

The rest of the people label their lack of discipline as unavoidable and give themselves a week to recover before even thinking about starting back up…and generally after that recovery week is up, they continue to create excuses and the next thing ya know…they’re 2 years older and 30 lbs heavier.

I WISH this wasn’t the case, but I call it like I see it…

So do yourself a favor and the next time you diverge from your fitness plan…don’t dwell on it…instead, focus on coming back even more fired up and determined to lose body fat, build lean muscle and sculpt an appealing body.

Here’s the 10 minute total body workout I did today…this is what I call a metabolic weight training workout, meaning it’s a combination of weight training and cardio…all rolled into 1 grueling workout (note- the 4 minutes of boxing intervals aren’t necessary, but if you’re feeling froggy…then you know what to do).

Total Body Metabolic Workout:

I’d love to hear your thoughts on this workout, so leave your comments and feedback below.

Your Body Transformation Coach,
Dr. Brad Campbell, CFT, PharmD

Posted in Fat Loss | Burn Fat Fast, Rapid Fat Loss Workouts by Brad Campbell | 4 Comments