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Fat Loss Finishers – Making Your Fat Cells Say UNCLE!

October 6, 2009 | 2 Comments

So far in this rapid fat loss series we’ve talked about how you lose body fat without losing muscle and we’ve talked about how to safely lose 3-6 pounds per week.

We also talked about EPOC/Afterburn, what we ‘know’ about post exercise calorie burning, and how to maximize it.

Today is the last installment in this mini-series and I wanted to build on the calorie burning that you can achieve from metabolic circuits while making your fat cells scream “UNCLE!!!“.

I’m talking about Fat Loss Finishers. Fat Loss Finishers are used by just about all of the top trainers that I know. The name, Fat Loss Finishers, is a little limiting in scope as these are great for improving overall conditioning and fitness – not just fat loss.

The goal is in the name – finish your body off. This can be achieved though high intensity sets with incomplete rest (i.e. you are still huffing and puffing when it is time to start up again).

You perform a finisher at the end of your weight training workout. Here are three examples:

Tabata Protocol – I’ve written about the Tabata Protocol previously on my blog. You can read about it here. Tabatas are a great finisher.

Death Ladder – This is one that Bill Hartman tortured me with for a whole month of training. You’ll alternate between burpees and jump chin ups – no rest during the entire sequence. You’ll do 1 burpee, 1 jump chin-up, 2 burpees, 2 jump chin ups, 3 burpees, 3 jump chin-ups….continue up the ladder until you reach 10 of each.

120 Seconds  to Exhaustion – This is another gem from Bill Hartman. What you do here is 4 exercises for 30 seconds each with no rest between exercises (120 seconds of total exercise). Rest for 120 seconds. Repeat 3-4 times. This is the exercise sequence:

*Burpees
*Jumping Jacks
*Split Jacks (like jumping jacks but your feet go front to back not side to side)
*Mountain Climbers

Pick one of these fat loss finishers to do after each of your workouts for 4 weeks and you’ll be very happy with the extra calorie burn and additional fat loss.

If this articles series that really hit home with you and you want a step by step way of putting it all into action check out my Warp Speed Fat Loss program. It comes with a no questions asked unconditional 60 day money back guarantee.

In fact, I just had someone email me that ONLY lost 12 pounds in 4 weeks using Warp Speed Fat Loss and they were unhappy because they wanted to lose 20 pounds. They asked for a refund and we gave it to them – no questions ask (even though I wondered….who wouldn’t be happy losing 12 pounds in 4 weeks?).

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This article was written by Mike Roussell. Mike Roussell is a nationally renowned nutritionist and the president of the Naked Nutrition Network. He is currently a doctoral candidate in nutrition at Pennsylvania State University. Learn More About Mike Click Here
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Written by Mike Roussell · Filed Under Blog 

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2 Responses to “Fat Loss Finishers – Making Your Fat Cells Say UNCLE!”

  1. Jack on October 6th, 2009 11:50 pm

    Mike,

    I noticed that you mentioned burpees and mountain climbers in protocols prescribed by Bill Hartman. Did you and Bill ever discuss the issue of lumbar flexion (albeit it unloaded) with these movements, especially when done for many reps?

    I notice a number of coaches wary of the lumbar flexion with these, but if someone like Bill Hartman still feels they are worthy of inclusion, that says a lot about them.

  2. Bill on October 8th, 2009 3:49 pm

    Maintenance of normal amounts of lumbar flexion are essential to the health of the spine to allow "neutral spine" to occur at an optimal spinal angle. Loss of flexion place neutral closer to spinal extension and results in extension intolerance.

    That said burpees and moutain climbers can often be performed without much if any lumbar flexion as the flexion component is hip flexion. If you find that you or a client is unable to perform these exercises without repetitive lumbar flexion, then I'd suggest substituting other exercises that can be performed safely. There's nothing magical about burpees and mountain climbers. Any full body calisthenic will do.

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