In keeping with the FREAKY FAT LOSS theme for the month of October, here is another AWESOME pumpkin circuit involving 8 great muscle-building, fat-burning push-up variations.
As you can see in the video below, I personally did this circuit and it was humbling to say the least. It was one of the best upper body blasts that I have ever personally experienced and my boobies have been sore for days… the ultimate sign of a new and effectively challenging routine!
Check out what had me crying for mommy in only 4 minutes by viewing the workout video below:
As a former fat kid, I know how much it sucks to grow up as a prisoner to your own physical condition.
I know what it’s like… I used to lie to other kids about an allergic reaction to chlorine to explain why I wouldn’t go swimming, even though I was too mortified to take my shirt off and expose my rolls.
I know what it’s like… I used to avoid mirrors at will and shower with the lights off.
I know… I know what’s it’s like to hopelessly accept the fact that I was just a fat kid and I had to deal with it and move on with my life…
Until I discovered the power of training and nutrition.
Now I help people lose fat like crazy because I have personally done it for myself and tons of other former fat kids just like me.
Today, my good friend and colleague Ben Warstler releases his much anticipated FORMER FAT KID FAT LOSS SYSTEM.
All I can say is I wish Ben would have friggin’ put this program out 8+ years ago when I really needed a tried and proven blueprint to make the changes I needed to make on my own.
Sure, I managed to find out what was optimal on my own, but it took a long time and there was a ton of trial and error in the process.
But TODAY, you can bypass this frustrating learning curve and lose fat like clockwork with a program that I personally guarantee will take you and your body to the next level.
This is the FIRST and ONLY program, other than one of my own, that I have ever promoted… and it’s because it’s the best I have seen of its kind to date, no question about it!
If you are a former fat kid looking for a done-for-you solution from a fellow former fat kid, you need to do yourself a favor and read Ben’s letter below… it very well may be the smartest move you ever make when it comes to your fitness!
My clients and colleagues have been begging me to release the system that allowed me to shed the ‘fat kid’ weight and become lean, confident, and fit.
This complete system includes:
• 12 weeks of fun but intense workouts that you can do anywhere with minimal equipment • Complete nutrition plan and guide (tool box) that teaches you step by step how to change your lifestyle and start burning body fat TODAY • Super Meals to help curb the sweet tooth and are healthy • The key to the Former Fat Kids Exercise Vault- jam packed with all the best fat blasting exercises • Plus extra bonuses that will help support your quest to become lean and mean Check out The Former Fat Kids Fat Loss System (http://theformerfatkid.com)
I’ve kept this system secret for the past two years and have only utilized it with my clients to get ridiculous results.
However, this system only works for those who are mentally prepared to achieve amazing fat loss results and will do what it takes to achieve the body they always wanted. I have tried this program on clients who ‘thought’ they were ready, but it didn’t work for them. Unfortunately they were happy being unfit and unhappy.
I don’t want that for you. I don’t want you to have to hit rock bottom before you decide enough is enough. I went through that and don’t wish it upon anyone. At 250 pounds I had hit rock bottom. That may not sound like a large number but the way I felt about myself and how I looked to myself mattered most. And I felt like I looked like 350 pounds.
I struggled with every day tasks like walking up and down stairs. I was beginning to lose my athletic ability I had since I was in grade school. I began to distance myself from my friends and family because I wanted to be alone.
I suffered much longer than I needed to.
My wake up call was when I realized that feeling bad for myself wasn’t going to make things change. I had to take action if I wanted a different outcome.
I propose this to you. Take action, no matter what it is. The Former Fat Kid Fat Loss System (http://theformerfatkid.com) is a complete system that will change you dramatically.
But only buy the system if you are going to use it. Please don’t buy it if it will sit in your computer and gather virtual dust. If you decide not to purchase the program, please do something that will get you closer to your goal. Don’t wait for something to happen, make it happen.
P.S. I’m all about taking action. I want you to take action too. That is the ONLY way things will change; you have to make them change.
P.P.S. The price I am offering is only a short term price. I will be increasing the price of the program after a couple of weeks of the initial launch because, honestly, it is worth so much more.
Since October is Halloween month, we will be dishing out some of our favorite FREAKY FAT LOSS WORKOUTS, using you, you guessed it… PUMPKINS!
Take a look at a recent article I wrote about how to lose weight with pumpkins this October. Plus, be sure to watch the video below of the pumpkin squat circuit that broke me!!!
A medicine ball is a great piece of equipment for people looking to burn fat and build muscle anywhere. Med balls are extremely portable and affordable and come in all sizes (typically anywhere from 5-50 lbs) allowing you to customize your med ball workouts for your current fitness level, gender, or goal. Larger individuals, males, and/or trainees looking for more muscle-building benefits are best suited for a larger med ball (25-50 lbs). On the other hands, smaller individuals, females, and/or trainees looking for more fat-burning benefits are best suited for a smaller med ball (10-20 lbs).
A pumpkin is a great seasonal exercise tool that essentially mimics a medicine ball and thus has the same practicality. The only drawbacks to pumpkin training are that eventually the poor pumpkin rots after several weeks and you can’t slam or bounce a pumpkin like a med ball… unless your goal is to spray pumpkin shards everywhere! See below for just some of he amazing benefits of pumpkin training (e.g. med ball training):
- Pumpkins can successfully be used as a training tool for all exercise categories: total body, upper body, lower body, core, cardio, sport-specific, etc.
- Pumpkins allow you to train your core in a standing position for maximal improvements in functional performance and athleticism in addition to increasing the recruitment of the key core muscles (abs, hips, lower back) during lower body exercises like squats and upper body exercises like push-ups
- Pumpkins allow you to train your body with multi-joint/compound exercises in multiple planes AND directions of movement for a more complete training experience and a better carryover for sport-specific training (e.g. overhead med ball passes for soccer players)
- Pumpkins allow for a greater range of motion on many exercises when compared to traditional weight training equipment (e.g. barbells), thus allowing for greater improvements in muscle flexibility and joint mobility
- Pumpkins are great for partner training to develop team work and rapport in group training settings
- Pumpkins allow for quick exercise set-up AND quick transition time between exercises for more seamless workouts
- Pumpkins are both safer and easier to use than traditional bulky and metal-based weight training equipment
- Pumpkins are FUN and allow for some cool exercise variety to spice up your workouts
Burn NINE TIMES More Fat With These 4-Minute Pumpkin Circuit Training Workouts
So now that we’ve covered all of the benefits of pumpkin exercises, let’s show how we can put together some killer fat loss workouts to boot! Essentially, we are going to combine pumpkin exercises with proven rapid fat loss High-Intensity Interval Training (HIIT) protocols.
Interval training is a form of exercise where you alternate between bouts of high-intensity maximum effort and low to moderate-intensity active recovery. In 1994, researchers for The Metabolism Journal discovered the following: each calorie you expend during high-intensity exercise burns nine times more fat than the same calorie expended during steady state aerobic exercise! HIIT accomplishes this in the following ways:
– Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reduces muscle glycogen (stored sugar) during training, promoting enhanced total body fat-burning at all other times of day.
– Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout “AFTERBURN” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!
– Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a “fight or flight” mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.
So, what’s the best interval training protocol to use? Well, there is really no BEST interval training protocol but there are a lot of good ones. One of our favorite interval protocols are Tabata Intervals where you alternate between 20 seconds of work and 10 s of rest for a total of eight times for a fat-smashing four-minute workout. This workout is scientifically proven to promote greater fat loss and fitness gains than 60 minutes of the long, slow, boring aerobic training alternative:
Breakthrough Interval Training Study- The Tabata Protocol
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. PMID: 8897392 [PubMed - indexed for MEDLINE]
– Greater Fitness: Interval Training results in maximal improvements in both aerobic and anaerobic capacity, where moderate aerobic training only causes improvements in aerobic capacity. In addition, the aerobic improvements were greater with the interval group. In other words, Interval Training offers greater improvements in both anaerobic AND aerobic capacity in much less time than the aerobic alternative.
Without further adieu, let’s do some circuit training with pumpkin exercises Tabata-Style! Below are two sample pumpkin circuits that we use to scare the fat off our clients’ bodies:
4-Minute Pumpkin Tabatas Workouts
- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
FREAKY FAT LOSS CIRCUIT- 4-Minute Pumpkin Squat Circuit
Exercise#1- Pumpkin Front Squats @ 20 s on, 10 s rest and transition Exercise#2- Pumpkin Back Squats @ 20 s on, 10 s rest and transition Exercise#3- Pumpkin Overhead Squats @ 20 s on, 10 s rest and transition Exercise#4- Pumpkin Squat Jumps @ 20 s on, 10 s rest and transition Exercise#5- Pumpkin Rotational Squat Jumps @ 20 s on, 10 s rest and transition Exercise#6- Pumpkin Squat Hold + Multiple Press Combo @ 20 s on, 10 s rest and transition Exercise#7- Pumpkin Shouldering Squat (left shoulder) @ 20 s on, 10 s rest and transition Exercise#8- Pumpkin Shouldering Squat (right shoulder) @ 20 s on, 10 s rest and transition
You have to check out the workout video below, I thought I was going to die!
Can you handle this PUMP-kin ?
Stay on the lookout for our OFFICIAL HALLOWEEN-THEMED TABATAS SOUNDTRACK so you can get your freaky fat loss ON this trick or treat season
PS- Are you a trainer looking to automate your boot camp workouts with rapid fat loss soundtracks like Tabatas? If yes, then you need to visit the site below and see how WORKOUT MUSE PRO’s fitness boot camp music soundtracks are changing the game in the fitness industry:
PPS- Are you a fitness enthusiasts looking for a rapid fat loss cardio solution? Then you need to check out the site below for interval cardio workouts that will have you burning 9x more fat than long, slow, boring aerobic cardio that you can complete in 20 minutes or less… plus Tabatas is Workout B of Month#4 of The 16-Week Rapid Fat Loss Cardio program available… and EVERYBODY LOVES TABATAS @
PPPS- Rapid Fat Loss Workouts, the sister site of RFL Cardio, is coming soon in November, featuring the EXACT 16-Week Rapid Fat Loss Body Weight Training Program that we use with out very own clients in conjunction with the 16-Week RFL Cardio program for 2-3+ lbs of fat loss per week! Stay tuned baby!
You name it, all of us deal with this stubborn fat around our sides that truly limits our sex appeal, and nobody wants that
So how do we get rid of this gunk?
Again, nutrition is #1:
1.) Eat every 2-4 hours for a total of 4-6 meals per day (4 meals every 4 hours to maximize fat loss)
2.) Eat core meals anytime and most of the time (lean proteins, healthy fats, and green veggies or fruits) with lots of water (1-2 cups of water before and between every meal). Do not consume any starchy or sugary carbs except for breakfast or within 3 hours of intense activity, but to be honest, limit these altogether if you want to melt away stubborn fat FAST!
3.) Make sure to have 1-2 fists of lean protein (1 for women, 2 for men) consisting of anything that had a face and a mother that ran, fly, or swam) and at least 1-2 fists of anything green and from the ground at each and every meal (spinach, romaine lettuce, asparagus, green beans, broccoli, etc.)
But, you do need to work those obliques (or side abdominals) so that when you remove that fat you can see some nice toned muscle.
I’m not a big fan of side crunches as they have very little functional carryover. Rather I love side pillars/planks as they work you shoulders, hips, and core at the same time.
Specifically, I love the side pillar with a reach and rotation as it works both functions of your obliques: lateral flexion and rotation! This means you work those love handles harder for every effort thus more bang for your buck baby!
Check the 5-minute love handle workout below and get to it for some serious tummy burning:
PS- The Freaky Fat Loss Halloween Pumpkin Workout E-Book with the companion Halloween Workout Muse soundtracks are coming real soon! I finished making the e-books today and I film all of the crazy pumpkin workouts tomorrow. It will also come with a special Halloween cookbook featuring our special pumpkin pecan shake that our clients die for, so stay tuned, you are not going to want to miss this one
You know how they get down in HOTLANTA, or do you?
My buddy Benson Manento has a special workout video today showing you how to they crank it in his Hotlanta Bodies Boot Camp!
Among some of the highlights are some really cool explosive jumping variations and “the scorpion push-up” that I dare you to try!
Check it out for yourself by viewing the video below:
Crank it for the ATL!
BJ
PS- ATTENTION FITNESS PROS- If you haven’t yet had a chance to check out WM Pro for yourself, which features our Top 6 Rapid Fat Loss Boot Camp Soundtracks, then you need to click the link below@
I just got back home to Milwaukee from an AMAZING two event tour in Connecticut and Chicago helping my buddy Dave Schmitz promote his new fitness band boot camp product that incorporates Workout Muse audio interval training soundtracks.
People LOVED the bands.
People LOVED the music.
But people REALLY LOVED the fusion of the bands and the music! I can’t wait to do more projects with the band man in the near future!
What people love about resistance bands (or any portable training tool like dumbbells, med balls, etc.) and workout muse mp3s is that these tools allow you to take your workouts with you anywhere.
For a great ON-THE-ROAD WORKOUT to get slim without the gym that I used this weekend AND with my Get Sexy Boot Campers last week, click the link below:
PS- After touring this weekend, I have been getting A TON of emails about when exactly our top 6 rapid fat loss boot camp soundtracks will be available for fitness pros. TOMORROW is the answer! Yep, tomorrow you will be a click away from accessing the digital training system that is changing the way the fitness industry does business and you can get in with us on the ground floor! Stay tuned as I will let you know as soon as it’s ready
To help you get that pep back in your step, here’s your 4-minute “energy pill!” Check out fellow Workout Muse Pro member Kevin Pasquay’s Boot Camp Interval Blitz Workout:
You’re about to see 8 great tried and proven exercises for fat loss.
Including some variation of each one of these movements to your own personal training routine on a year-round basis will lead to a leaner and sexier you GUARANTEED!
The 8 Great Exercise 4-Minute Tabatas Circuit:
Exercise#1- Pull-Ups @ 20 s on, 10 s off Exercise#2- Squat Jumps @ 20 s on, 10 s off Exercise#3- Explosive Push-Ups @ 20 s on, 10 s off Exercise#4- Ice Skater Jumps @ 20 s on, 10 s off Exercise#5- Suspended Body Weight Rows @ 20 s on, 10 s off Exercise#6- Split Jumps @ 20 s on, 10 s off Exercise#7- Suspended Push-ups @ 20 s on, 10 s off Exercise#8- Burpees @ 20 s on, 10 s off Check out fellow Workout Muse Pro member Andrew Eaton’s Classic 8-Exercise Tabata Circuit by clicking the link below:
We use trisets a lot in our rapid fat loss programs.
A triset consists of alternating between 3 different exercises back-to-back-to-back. It is best to use non-competing movements to form the ideal fat loss triset to allow for optimal training intensity.
Typically, we use the following triset format for an incredible 20-minute total body EXPRESS workout:
Triset#1- 10 Minutes
Exercise#1- Lower Body Exercise Exercise#2- Upper Body Exercise Exercise#3- Core Exercise
Triset#2- 10 Minutes
Exercise#1- Lower Body Exercise Exercise#2- Upper Body Exercise Exercise#3- Cardio Exercise To see a done-for-you belly fat-burning workout featuring some really cool exercises from one of our fitness boot camps, click the link below:
This workout is different from any other Triset format you have ever seen as it features our 30-60-90 Triset Mixer Soundtrack where you randomly alternate between short, medium, and long duration work sets for each exercise to break through any training plateau. By incorporating different intervals within the same workout you can truly SHOCK your body and force it to change
My good friend and colleague Dave Schmitz has put together some crazy band workouts using Tabata intervals.
If you don’t know Dave, he is the world’s premier resistance band training expert. Plus he is absolutely RIPPED and has been know to do the splits IN THE NUDE on command (that last part was a joke, well at least the nude part… or was it?) What’s the best part about Dave’s workouts?
You can do them ANYWHERE!
To see some great workouts of the band guy in action in his very own rapid fat loss basement, you need to check out the videos below:
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