This is my good friend, Kate Vidulich. She’s a cool Aussie girl living in New York. (I have an Aussie friend, Lisa that has threatened to swim the Pacific and thump Kate if she loses her awesome accent.) In fact, I think I should adopt some kind of accent because they’re so cool 😉
Kate used to be a ‘fatty’. She tells you all about that here.
She created fun workouts that helped her burn off her flub and I wanted her to share one of them with you on my blog. She one upped me and made an entire post. Take it away Kate…
According to research, the average gym junkie spends an extra 30-90 minutes doing cardio, for 3-5 days a week. Ironically, the number one reason for skipping a workout is lack of time…. Hmmm. Interesting don’t you think?
Have you ever felt guilty for missing your planned workout? I sure have. It’s that nasty sinking feeling. Despite your best efforts, your schedule has a meltdown and your workout time is first on the chopping block. Game over. But you know, something is better than nothing. Seriously, what can you do if you ONLY have 15 minutes to spare?
Dreadmill intervals again?
You love to workout, and even better, you love a challenge. Spinning classes, the dreadmill – it’s just not doing it for you anymore. Your off-day cardio workouts are taking up too much time and boring your brains out. I tried this “cardio junkie” approach to break my plateau too. All I got was skinny fat and addicted to awful daytime talk shows – until I discovered HMC.
The Solution
Now it’s time to step it up a level, and test your conditioning and mental toughness using Fat Loss Accelerators. What is a Fat Loss Accelerator? A NEW, secret technique I call HMC, that I use to challenge my clients, help them break plateaus and destroy workout boredom.
HMC = Hybrid Metabolic Complexes.
This style of workout is designed to replace cardio and even traditional intervals you would normally do for off-day conditioning. Since you rock, today I’m sharing with you a special Fat Loss Accelerator workout you can try. You only need a pair of dumbbells. Choosing the right resistance is very important. You want to pick a weight you can lift overhead for 10-12 reps, to create a conditioning effect instead of strength training. If you’re still not sure, I recommend guys lift 20-25lb dumbbells and ladies start with 10-15lb dumbbells. You can always go heavier in the next set, so be conservative initially if you’re new to this style of training.
Here’s the workout plan. Let’s rock!
Get ALL 31 Fat Loss Accelerators System here
Accelerator 24
Perform each of the following in order with no rest, and without putting the weight down. At the end of the circuit, rest for 90 seconds. Repeat for 4 rounds:
A) DB Swing x 8
B) Alternating Reverse Lunge x 8
C) Front Squat to Push press x 8
D) DB Swing x 8
E) DB renegade row x 8
F) Squat thrust x 8
See, it’s a fun challenge that will save you 17 minutes.
You might be thinking, “Hey, this looks like a strength training workout.” The exercises in the complex are based on traditional resistance training movements that use a number of big muscle groups at the same time. More muscles, more intensity. However, you are lifting a lighter weight compared to strength training, and taking no rest between the exercises. So you create a metabolic conditioning effect – BETTER than interval training.
Why is this HMC workout so effective?
You can boost the intensity without killing any one muscle group, allowing you to burn more calories faster with total body movements. Metabolic workouts, just like this one, train your entire body in one single period so you skyrocket the afterburn effect to significantly higher levels than boring cardio. You burn more calories after your workout while you chill out.
Trading your time for fast, sexy results is old-school thinking. Once you shorten your off-day conditioning sessions and bring intensity, not only will you free up time for fun things (like drinking coffee), but you’ll have a blast and eliminate workout boredom forever.
Get 31 Fat Loss Accelerators System here
Rock on!
Kate Vidulich, BSc, ACSM-HFS, CTT
Author of the Fat Loss Accelerators System
By the way, when you grab Kate’s system today, you’ll get this:
Check it out here: Fat Loss Accelerators