11
Jan, 2010
Fat Loss Workout – Maximize Your Cheat Day Results
Advanced Fat Loss Workout to Maximize Cheat Day Results…by Brad Campbell
It’s important to strategically plan your fat loss workouts to maximize the fat-burning effects that are at their highest potential post-cheat day. Being that I pushed my cheat day back to Sunday this week, today (Monday) was my best opportunity to attack that pesky lower stomach fat. I didn’t really feel like working out after such a crazy weekend (more on that in sec), but you have to ‘work the system’ and take advantage whenever you can…so I sucked it up and gutted my way through a challenging, hybrid-like fat loss workout.
Here’s Staci and I getting ready to hit the town:
Before I get into the workout I used today…I’ve got a funny story about Saturday night…so we went out to a club in Scottsdale, AZ for a friend’s birthday party. She had some sort of connection with the owner and we got hooked up with a VIP table, champagne, endless amounts of Red Bulls, Vodka and our own bartender to pour the drinks for us all night long (cha-ching).
The music was insane and I had my favorite drink, so needless to say, the night didn’t suck, haha. We had the camera out, taking pics of anything and everything…you know how that goes. Anyways, at this club, they’d stop the music randomly, turn on a spotlight and then have these dancers come out and like swing from bars and do all sorts of crazy acrobatic moves, while they did their little striptease thing.
Well, I thought I’d take a quick picture of the great entertainment (not in a creepy way or anything…my girlfriend was standing right by me and we were both kind of amazed at this little routine that was totally random and a little crazy)…
Anyways, not one second after I took this picture…from out of nowhere this huge bouncer flies up into our little VIP section, grabs my arm and starts yelling at me to DELETE IT NOW…DELETE IT NOW! I looked at him and said: “You’ve got 3 seconds to take your hands off me or I’m gonna give you a roundhouse kick to your fat head!”
Okay, so that’s the first thought that came to mind when he startled the living shit out of me. But being the calm guy that I am (translation: pretty boy), I deleted the pic and gave him an evil stare instead. I think it may have scared him, but I’m not sure. He then threatens to throw me out of the club if it happens again and walks away with his chest puffed out like a typical meathead.
—> Moral of the story: half-naked chicks who dance on stage do NOT want you taking pictures of them, which in hindsight, makes sense…I guess. Also, bouncers love to exercise their power whenever they see an opportunity and you need to watch out for their unexpected outbursts of “roid rage.”
Awesome, now where was I? Oh yah, cheat days and how to maximize their effects by using a well-timed and beautifully designed fat loss workout…
The whole point of using a cheat day is to raise leptin levels, and reset other hormones that have a major role in overall metabolic rate. Immediately after your cheat day is the best time to take advantage of this newly fired up fat-burning potential, by using an advanced fat loss workout that causes serious disturbance to your cardiovascular system and to your muscles.
All of your fat loss workouts should be effective and well thought out, but I want you to absolutely CRUSH it the morning after your cheat day. After stuffing my face all day long yesterday, here’s what I did this morning to maximize fat loss…
Morning After Cheat Day – Fat Loss Workout:
—> Light warm-up routine
—> 10-minute threshold run on treadmill, using varying incline levels (a threshold run is different from a steady-state run in the fact that you run at a faster-than-comfortable pace…so that you’re really sucking for oxygen)
—> Jumped off treadmill and performed 20 explosive burpees, 20 split squat jumps, 1-minute plank, 20 explosive push-ups and 20 mountain climbers…then right back to treadmill to finish with…
—> 12-minute ‘gut-check’ interval run using 3% incline throughout (did 2-minutes at 85% effort, 2 minutes at 60% effort and repeated two more times, for total of 12-minutes)
—> Entire workout took less than 30-minutes (still longer than my typical workouts, but I wanted to increase intensity and duration for max. calorie-burning and EPOC, to cash-in on the sky-high metabolism that was primed from yesterday’s cheat day)
—> By using the incline to recruit more muscle fibers throughout the legs and trunk and breaking up the running with an explosive body weight circuit…I formed a hybrid workout that is much more effective at burning body fat during and after the workout.
Try using this fat loss workout early in the morning, the day after your cheat day, to see incredible results that’ll have your stomach looking tight, flat and flab-free. Also, THINK before you start taking random pictures of pseudo-strippers swinging from bars like an act out of Cirque du Soleil.
Your Coach,
Brad Campbell
PS – If you haven’t already, be sure to “hang a fang” on my affiliate partner’s advanced dieting program. Like I’ve said before, I bought this system myself shortly after I began studying the cheat day concept…and I was very impressed, which is why I can confidently promote his comprehensive nutrition plan to all my TopFatLossTrainer readers. Learn more about this powerful diet system here: Cheating for Optimal Fat Loss
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