Rev up your metabolism and then burn blubber with this fat-burning workout plan. Dr. John Berardi does not have his Ph.D. in prestidigitation, but he can help you lose weight.
The following workout from Berardi’s new book, The Metabolism Advantage, combines weight training and cardio exercises to create a “calorie-obliteration” process that lasts for hours after your last rep. No mirrors, just the “magic” of metabolism.
Fat Burning Workout: Weight Training
Alternate between Workout A and Workout B two or three times a week, resting at least a day between sessions. Do the exercises in the order shown, performing three sets of five to seven repetitions of each movement and resting for 90 seconds between sets.
Workout A
1) Dumbbell squat
2) Dumbbell alternating bench press
3) Dumbbell walking lunge
4) Swiss-ball alternating shoulder press
5) Dip
Workout B
1) Deadlift
2) Pullup
3) Swiss-ball single-leg curl
4) Dumbbell alternating curl
5) Barbell rollout
Fat Burning Workout: Interval Sprints
Rotate between these three workouts 3 days a week. You can perform them either after a weight-training session or on the days in between, using any form of cardio–running, cycling, rowing.
Before each workout, warm up for 5 minutes by exercising at an easy pace (about 30 percent of your full effort). After you are finished, cool down for 5 minutes in the same manner.
Workout 1
-Run for 30 seconds at 90 percent of your best effort.
-Slow down to about 30 percent of your best effort for 90 seconds.
-Repeat six to eight times.
Workout 2
-Run for 60 seconds at 80 percent of your best effort.
-Slow down to about 30 percent of your best effort for 60 seconds.
-Repeat four to six times.
Workout 3
-Run for 90 seconds at 70 percent of your best effort.
-Slow down to about 30 percent of your best effort for 180 seconds.
-Repeat two to four times. [source]