Robert Marting is one of the top fitness experts, trainers, and fitness models in Los Angeles, CA. Robert has worked with several fitness companies and has been issued in Men’s Health magazine numerous times.
In this video Robert shares one of hisbest fat burning exercisesthat he uses to trigger the afterburn effect using two compound exercises back to back.
Robert discusses ‘superset’ training which is basically just another word for HIIT ( High Intensity Interval Training ). His two compound exercises include the bench press and the squat press.
Key points on the bench press:
1) Quick pace
2) Don’t lock out on top
3) Tap chest lightly
4) Use enough weight
5) 10/12 total reps – Tough
Key Points for squat press:
1) Weight on heels
2) Back straight
3) Supinate first
4) Pronate up top
5) Quick pace
Take a two minute rest then repeat the set once more. He stresses that intensity directly correlates to weight loss.
Robert has a home workout routine that encompasses afterburn training . You can check out his full workout programhere.
Shin Ohtake explanes the Afterburn Effect & Afterburn Training in this video. Shin is one of the exceptional experts this subject, and his word is taken highly.
Here is Shin Otake’s advice on afterburn training and the most mistakes people make when trying to target fat loss.
Mistake # 1: Doing Isolated Movements
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.
Remember – Compound Movements
Mistake #2: Working Out With Machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!
The problem is this: Machines alter the way your body naturally moves and restrict your full range of motion. This severely limits your ability to efficiently engage all of your muscles fibers.
This means limited fat burning and limited muscle definition. Exercise machines can also negatively effect your joins which can lead to systemic long term injures.
Fast and efficient results incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique.
Mistake #3: Long Bouts Of Cardio
You need to have cardio incorporated in your workouts for weight and fat loss but to many people do it in-efficiently. Most people do cardio that is long and moderate with no resistance.
Good cardio for should be intense, short, and usually fused with compound movements.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won’t get you a six pack – they are a waste of time and effort.
These types of exercises don’t burn fat and will have limiting to no definition results.
The key to is toburn lower belly fatand super-charging your exercises in every area.
Mistake #5: Repetition Of The Same Workouts / Exercises
Repeating workouts will cause your body to adapt and create a plateau effect.
When your body adapts to a physical routine it will stop making progress and you will not see any progressive gains.
You need a workout regiment that is always challenging to your body so it can not get used to a certain type of workout.
This will confuse your physiological system so it will prepare itself for anything you do to it – thus making it stronger and more adaptable to anything.
Mistake #6: Doing Long Workouts
If you’ve been doing long workouts that cause little or minimal strain your wasting your time.
When it comes to getting lean and fit, your body responds to quality over quantity.
You need super-charged, fast paced, shorter workouts that target everything.
I’m sure all of you have seen this on T.V. at , but this course is ridiculous honestly. It incorporates the afterburn strategy, and it will definitely kick your fannie off.
It’s a super intense afterburn home workout program that uses HIIT / high intensity interval training as its core focus throughout the whole program.
Mike Chang and Dan Rose give some tips about the quickest way to get absand how to fight the urge of non-belief.
In this one, Dan and Mike discuss the 3 largest factors on getting six pack abs.
1) The first major key is being consistent.
Set a very specific goal of what you want to achieve and stick with it. Your workout patterns is also very crucial. You want to have a workout structure of at least 4 to 5 days a week – week by week.
Some tips for motivation and consistency are:
2) Structuring your workout times so you find a time slot in the day and make it stick.
If you are planning on working out after a job or work, make sure you go directly to the gym or the workout. Chances are greater that if you leave work and plan on going home or relaxing for a break you wont be going to the gym that night.
3) Shorten your workouts.
If you have an hour to spend on the gym that’s awesome, but if you don’t, you can put in a really intense 10 to 15 minute workout and have it be just as effective or more as that hour workout that might have been not as intense.
4) Prepping your meals.
Prepping your meals for a weeks worth of healthy food will stop you from making bad food decisions. Your diet is a huge factor if your wanting abs. The lest effective and non-existent way to get to a six pack is to eat and drink junk food. The quickest way to get abs is to make sure your diet and workouts are on key to burning fat fast. That’s why prepping your food is such a good idea – It limits choice and gives you what’s in front of you.
5) Vision & Belief.
Your visions, beliefs, and reasons will give you the motivation you need if they are powerful enough. If you are making excuses like metabolism, genetics, or time, you will have a very challenging time, and most likely will quit. But if you are someone who dosen’t stop until your vision becomes actually visible – it wont be to difficult. But its only up to you to find that.
Mike Chang talks about foods that increase metabolism and burn fat.
In this episode Sanela and I are going to show you how to cook delicious healthy meals that will help you get the sexiest body on the beach this summer.
First off we are going to start with Veggies! I know there are going to be some of you who aren’t the biggest fans of veggies, but they are really tasty if you cook them like I show you, and Awesome for Fat Loss. Broccoli and Asparagus are my favorite veggies because they are loaded with viatmins, BCAA amino acids, and go great with the staple protein sources like chicken, beef, and tilapia.
Next, I will talk to you guys about the importance of fresh fruits. It is a very healthy source of carbohydrates and vitamins, and serves as a great late night snack when you may not be able to stomach a full meal. Load up your house with fruits like bananas, apples, grapefruits, almonds and oranges to satisfy your late night munchies in a healthy way.
Finally, I will cover the best sources of protein and how to prepare them. Here’s a summary… Beef- I prefer and 80/20 ground beef, its a little extra fat, but a lot cheaper than the leaner alternatives.
When I cook the beef, I will use aGeorge Foreman Grillwhich will cook of most of the excess fat, and if the beef is still looking a bit greasy I will squeeze the rest out with my own hands.
Chicken breast- There are several healthy ways to prepare chicken… First you can fry it… hahaha, JUST KIDDING! The healthiest way to prepare the chicken breast is to de-skin and bake, however you can also use a little oil and cook it right in a skillet as well.
Tilapia- Tilapia is really a great protein source. Its lean, healthy and great for your heart. Also its very easy to cookand not expensive. Depending on where you shop you can usually purchase them individually packaged and flash frozen. At that point all that is needed is to run the fillet under warm water for a few minutes… season to your liking, bake for about 15 minutes an enjoy.
There are tons of options you can put together to satisfy your pallet and still feed your body what it needs to build lean muscle and burn more calories daily… Remember its all about the afterburn! the more lean muscle you have the more calories you will burn… Its scientific FACT!
Hunter, Chris and Mike show you one of the official Insane Home Fat Loss workouts. They do them them daily as a substitute for their HIIT cardio training, but it will also help you build muscle all over your body. Mike them doing this at work, so it’s not from the start.
Here is the routine:
3 rounds of 8 exercises
*(0:28) Towel situps *(1:33) Burpees *(2:33) Yoga Plank Glute Raise *(3:26) Mountain Climbers *(4:30) Leg Lifts *(5:21) High Knees *(6:25) Air Jacks *(7:25) Toe Touching Crunches
Another Sample Workout FromInsane Home Fat Loss
In this video, Dan, Virginia and Mike demonstrate the full Day 6 workout of Insane Home Fat Loss. This workout can be done anywhere and requires no equipment…but a workout towel.
This routine consists of 30 seconds of an exercise, rest 15 seconds, then 30 seconds of another exercise until the set is done. The only thing you will need is a short towel.
There are 3 sets of 8 exercises:
1: Alternating Push-Ups 2: Standing Towel Pull-Up 3: In & Out Push-Ups 4: Bent Over Front Towel Raises 5: Half Burpee Push-Up 6: Floor Swimmers 7: Towel Snatches 8: Prayers
The Afterburn Effect is the most efficient way on learning on how to speed up your metabolism. Not only is it about understanding the right training regiment for you, it is also about your diet and lifestyle.
Key Point 1: Dieting alone decreases metabolism and will cause muscle loss.
If you are trying to get rid of fat around your waist by consuming less calories via by dieting, be aware that you are actually slowing down your metabolism.
A very low calorie diet with no exercise will cause muscle loss. Even if you don’t care about gaining muscle or losing it, this strategy will lower your metabolism while making you look flabbier and less defined.
You might lose some weight while doing this, however your figure with start to look very weak, awkward, and boney as time goes on. If you keep dieting without any type of resistance workouts you will eventually start to look like a skeleton with skin and flab.
You need the workouts to maintain the muscle mass while cutting some of the calories in your diet to burn the excess fat and keep a strong lean figure.
Key Point 2:Dieting alone will can cause you to gain weight and defigure your body.
If you are a beginner you can start by doing quick body weight workouts – this will make your weight and muscle results notably faster and you will not have to be so strict on dieting or what you eat.
When you diet by limiting how much you eat and you start to get hungry, not only does this slow down your metabolism, it also increases your chances of gorging yourself when you do eat. By stuffing yourself at your hunger breaking point this only add insult to injury both on the metabolic and weight gain level.
Additionally you will start to allow yourself ‘cheat days’ – where you just eat whatever you want with no real care for quantity. ‘Cheat meals’ are ok, ‘cheat days’ are not.
Eventually you will find yourself going in this vicious cycle of starve for a few days then cheat a day or two then back to starve. This is a very unhealthy road and is actually counter-productive.
If you want to be serious about making noticeable gains you can start by doing smaller afterburn workouts and eating smaller portions. A good afterburn workout to start with would be M-100s. Eventually you would incorporate afterburn resistance training as well as a good cardio afterburn like sprint interval running for 2 miles or, M-100s or M-200s in tandem with a good diet.
The most effective six pack ab diet is one that incorporates foods that increase your metabolism while implementing afterburn effect resistance training.
Just don’t diet and not workout – Unless you want to start looking like skin and bones!
Here are some of the best afterburn leg workouts for both men and women.
Warning: Even though a lot of of these workout routines are geared towards men, women can also use these workouts. However, if you are a female or male it is advised that you use the appropriate weight while attempting these exercises as they can be very strenuous on your back and upper body if done improperly.
1st Video: MAX AFTERBURN Leg Workout with Mike Change from SixPackShortcuts
This is an Excellent routine for a lazer focused afterburn leg workout.
In this video Mike shows you a simple but effective Afterburn workout that you can do to get your legs in shape while also working on your core and abs. He has posted a couple (other videos on heavy compound lifts before) as well as (high intensity cardio ). But in this, he shows you how to put them both together to fully maximize the Afterburn Effect.
Here’s is what to do:
SQUATS:
2 warm-up sets (15-20 reps with a very light, non-challenging weight) 5 work sets
For beginners, your “work sets” that I refer to in the video will be 8-12 reps with the heaviest weight you can do while still keeping strict form. When you’re first starting, make sure your form is excellent and only move up in weight if you are able to keep your form 100% on point. This is very important both for the effectiveness of your routine and as well for safety.
For advanced lifters, your “work sets” will be 4-8 reps of the heaviest weight you can use.
LUNGES:
5 sets, 10 reps per leg for each set
CRAB WALK
5 sets For each set, travel 30 feet OR do 8 reps per leg if you don’t have room to travel
BURPEE
4 sets 10 burpees per set
HOW TO PUT IT TOGETHER:
Beginners, rest 45 seconds between sets. Advanced guys, crank up the intensity by reducing your rest time to 30 seconds.
TIME YOUR REST! Mike recommends using a gymboss timer, or the timer on your phone. Make sure to start the next set IMMEDIATELY when your rest time is up…it will be tempting to wait longer, but start right away to keep the intensity and Afterburn high!
Try out this workout. You definitely will be feeling this one if you’ve never trained in Mikes style before…and you’ll see why he stays in good shape with just short 30 minute workouts.
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