Scott I need to lose 15 lbs of fat before my March 21 Vacation to get rid of the fat hanging on my belly! How much cardio should I be doing per week? My shoulder is hurting, any ideas as to why after looking at the workout I sent you? Roger
Roger I would focus your energy on interval sprints two to three times per week in addition to weight training sessions geared specifically to fat loss. Based on your estimated body fat test of 15%- steady state cardio is a waste of time and can be counterproductive in many cases by increasing stress hormones responsible for belly fat storage. You can train all day and night- but if stress hormones are elevated- you will not lose body fat!
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Are you going Through the Motions or Pushing your Limits?
Many people train just to go through the motions in the gym and this lack of effort will dictate slow progress! The purpose of the weight training and interval sprint sessions is to drive up the powerful fat burning hormone- growth hormone! Lactic acid is a pre cursor to growth hormone and spikes due to tough training sessions which include a combination of short rest periods and high training quality by way of weight load, rep speed and proper form.
Signal the Brain To Drive Fat Burning and Accelerate Recovery
100% MR and Muscle Synthesis Powder are complete protein sources, enabling them to be self-sufficient as a raw materials source. Taken between meals and around training the unique signals sent by 100% MR and Muscle Synthesis Powder make the bran believe a massive amount of food has been consumed. As a result metabolic rate increases dramatically, but there is nothing to burn except stored fat since the Proven Scientific blend of amino acids have no caloric burden. The same anabolic signals drive high levels of mental focus while reducing the energy zapping impact of elevated stress. Amino Loading with 100% MR and Muscle Synthesis Powder before and after training elevates perfromance by buffering Lactic Acid levels, enabling you to get the most benefit out of every single rep!
Method to the Madness Drives Fast Fat LOSS
Chasing fatigue is not the answer to your fat loss goals. There must be method to the madness which is why I suggest a customized plan. The right training routine design will enable you to fight the fatigue curve and produce a higher quality work level with every set. Manipulating the nervous system plays a key role here through the use of antagonistic super sets. For example alternating between a chest press and rowing exercise will result in much faster recovery between sets than 2 sets of a chest press in a row. As a result you will be able to handle heavier loading despite short rest periods to make every rep more productive towards your goals.
Here is an example weekly layout for one of my male consultation clients who is seeking to maximize body fat loss without sacrificing hard earned muscle. Female clients may follow the same schedule with different workouts based on their specific needs.
Monday- Weight training Session Chest and Back – 45 minutes
Tuesday- Interval Sprints on Recumbent Bike 30 minutes
Wednesday -Active Rest
Thursday- Weight training Session Legs- 45 minutes
Friday – Weight Training Session Arms- 45 minutes
Saturday- Active Rest
Sunday- Core training 20 minutes followed by Intervals on Elliptical for 25 minutes
Interval Sprints for Rapid Fat Burning done at HOME!
Intervals burn fat fast and should never take longer than 30 minutes due to the high intensity levels. If a client tells me they need longer interval sessions- that is a clear indication that their intensity levels are too low! They can easily be done at home with standard cardio equipment, a jump rope, running surface and more saving commute time. Email Scott@infinityfitness.com for a copy of the 10 minute interval workout which explains the system in detail with a complete program included.
Correct Muscle Imbalances for a Better Physique and Fewer Injuries
I reviewed your workout, but did not have room to print it within the response. You are doing too much pushing in comparison to pulling exercises and as a result you have created a muscle imbalance which is causing your shoulder pain. Please send me some front, side and back pictures as I bet I will spot developmental weaknesses and a forward head posture that are making matters worse.
Specialized Exercise Video Clips
You need to concentrate on fixing this imbalance and the best way to do is using pulling exercises in a 2:1 ratio compared to pressing for a while. Specialized exercises such as the Around the World are crucial for addressing weak musculature, and also forcing blood into injured areas to support recovery. Recently I have used the Around the World exercise sequence invented by Dr. Serrano at the start of client chest and back workouts to prioritize correcting weaknesses and to warm up the entire back musculature for the remaining workout session. Click here to watch the Around the World Video which will play on your mobile device or computer.
KISS Rapid Fat Loss Nutrition Plan
As you know Roger the nutrition plan plays a key role in the fat loss success equation. Consistency of execution is critical for success which is why I suggest the KISS Rapid Fat Loss Nutrition Plan. It is so advanced making use of several proven fat loss techniques- yet simple to follow consistently. The KISS plan makes use of organic protein sources on a daily basis to support your goals. While the KISS plan is great for losing body fat quickly in the first 30 days, you will do even better during month 2 as you give the body time to build metabolic and hormonal momentum.
A Long Term Investment in Keeping Body Fat Levels Low
The Alpha Omega M3 is not only a great investment in lowering body fat levels quickly, but also keeping them low long term by creating several powerful barriers to body fat accumulation. Satisfying fat cells with the proprietary blend of raw materials makes it more difficult for “garbage” to penetrate the cell to increase body fat even with the diet is less than perfect. Insulin is the body’s most potent fat storage hormone so optimizing these levels via improved insulin sensitivity is crucial for avoiding body fat accumulation while forcing more raw materials into muscles to assist with the recovery process.
Increase Fat Burning by more than 400 Calories Per Day
Fat Reduce Day Time and Night Formulas are the result of over 10 years of research and during recent trials this product performed much better than I could have ever hoped. We measured metabolic rate, fat mobilization rates and evaluated specific measurements of trouble spot body fat. Trial participants were thrilled with the results after losing many inches and pounds of unsightly body fat with no changes in diet or exercise. After 30 days of using Fat Reduce Day and Night Time Formulas with no changes in diet or exercise the participants experienced an average resting metabolic rate increase of up to 400 calories per day.
Email Scott@infinityfitness.com for a free copy of the 10 Minute Fat Burning Interval Spring Workout, KISS Rapid Fat Loss Nutrition Plan, and the Belly Fat Slashing Special Report. Visit our new Blog Site for articles, tips, videos and more.