After attending David Sandler’s lecture titled “The Art of Looking Great” at the KettleBell Concepts Galvanize convention, it hit me how much EVERYONE really cares about one thing: Looking Great!
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As David Sandler mentions- “If you didn’t care about how you looked, you wouldn’t own a mirror”. Even if you’re more of a performance (lift more weight, run faster, jump higher,etc:) minded athlete, you still would like to have a six-pack. That means, you don’t just care about performing your best – you also want to look great!
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When I say “look great”, I’m talking about having a lean (low body fat) and muscular physique. One of the best methods I’ve found to help my athletes and clients lose the fat and keep the muscle, is to use metabolic strength training.
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Metabolic strength training is a method of using strength based exercises protocols in a systematic fashion that burns a large amount of calories both during and post (after) workout.
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The 3 C’s of Strength Training for Fat Loss
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There are three basic metabolic strength training methods I use here at Performance U to help my athletes incinerate body fat and build sick levels of metabolic conditioning without losing muscle mass!!
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The 3 methods are:
– Strength Training COMBINATIONS
– Strength Training COMPLEXES
– Strength Training CIRCUITS
These are the 3 C’s of Strength Training for Fat Loss.
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These 3 C’s are methods of ” Cardio free” fat loss training and are the basis for all the protocols featured in my Strength Training for Fat Loss DVD.
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Each of the 3 C’s share certain aspects that make them superior to other methods at accelerating metabolism, burning fat and improving work capacity without the side effect of losing muscle.
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Each of these aspects are important to understand if 1.) you’re looking to design your own metabolic strength training workouts and 2.) you’d like to know why the protocols displayed in the Strength Training for Fat Loss DVD are so incredibly effective.
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Why are the 3 C’s of Metabolic Strength Training effective?
Each of the 3 C’s of metabolic strength training is effective at burning fat and increasing work capacity (conditioning) levels for three reasons:
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1. They’re high intensity
These protocols use heavy loads, which force you to work very hard each time you move the weight. High load = high intensity. The higher the intensity, the greater the metabolic impact.
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2. They involve the entire body
Each of the 3 C’s of metabolic strength training utilize total body movements and/or encompass the four primary movement patterns: upper body pushing, upper body pulling, leg dominant, and hip dominant. More muscles worked = more calories burned. The more calories you burn, the more productive your workout, the faster you lose body fat.
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3. They demand extended repetitive effort
All of the 3 C’s protocols can each take anywhere from 60 seconds to upwards of 6 minutes + to complete. That’s several minutes of high intensity total-body effort. You don’t have to be an exercise science major to know how effective that combination is for fat loss and conditioning purposes.
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In short, the combination of these three factors will burn a ton of calories both during and post workout; something that morning stroll on the treadmill simply can’t match.
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Strength Training Intervals!
The 3 C’s are basically interval training concepts utilizing strength training exercises. In truth, as long as it follows the three training criteria I list above, almost anything can be used as a metabolic strength training tool. In fact, in the Strength Training for Fat Loss DVD, I show over 100 exercises for how utilize creative bodyweight, dumbbell, kettlebell, barbells and Resistance band exercises to develop circuits, combinations and complexes. I did this not only to give you an insane amount of value, but to inspire you to think out-of-the-box and get creative!
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Coming Soon…
In an few upcoming posts, I’m going to focus on one of the three C’s: Combinations, Complexes & Circuits. I’m going to tell you exactly what it is, how to use it safely/effectively, give the best time in your workout to use it and even provide a few sample workouts!
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In the meantime, comment below and tell us about your favorite metabolic strength training workout(s). Any favorite protocols from the Strength Training for Fat Loss DVD?
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