Want to know how I program my own workouts to maximize fat loss while also building some rock hard muscle?
This is the exact method I use in a typical workout for both myself and my clients. This will work whether you’re into doing total body functional training as well as bodybuilding type workouts.
I like to think of it as the best of both worlds.
You’ll maximize your time while also maximizing your results.
I call it my 1-2-3 Fat Killing Workout Protocol.
Here’s how it works:
- Pulling exercise
- Pushing exercise
- Heart Rate Cranking exercise
Keep in mind the first two are interchangeable. And if I’m going particular heavy on the first two exercises I’ll swap out a Heart Rate Cranking exercise for something less intense such as an abs exercise.
I’ve found this to be a very effective way to train specific muscle groups so you can build muscle while also keeping your heart rate elevated so you can burn a good chunk of fat.
This will work whether you’re training upper body, lower body, arms, abs, etc.
Let’s say today you’re training upper body with a focus on pulling movements (back).
- Wide-grip Pullups x12
- Incline Dumbbell Press x10
- Box Jumps x20
You’ll be placing a lot of your focus on the first exercise. I usually try to put my most difficult exercise first and with wide-grip pull-ups this would be the case (I usually attach at least 45 pounds).
After that I’ll go into a pushing exercise and in this case it’s Incline Dumbbell Presses. Finishing out with Box Jumps which always gets my heart rate pounding out of my chest. I try to find a box at least knee height but you could also do another exercise like burpees, kettlebell swings, 30 sec. incline sprint, etc.
Now, if I were training legs with a heavy hip dominant focus I’d do something like this…
- Deadlifts (heavy)
- Single-leg Squats
- Planks (with weight on back)
This is really the principle behind my typical training methods and I usually will rest no longer than 60 sec. after each tri-set. But on a particularly “heavy” day I’d wait 2-3 minutes.
Use this 1-2-3 workout principle the next time you hit up the gym, and you can definitely expect to have a killer workout. I usually do this workout 4-5 times per week, but I for sure switch things up every so often.