5 WAYS TO BURN BODY FAT WITHOUT CARDIO!

As long as you're not training for an endurance sport, it's more than feasible to replace traditional cardio with lifting. However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them.

A lot of guys who go to the gym really can't stand the notion of hopping onto a treadmill and watching reruns of Full House. If you're one of those who prefer to avoid conventional cardio training, here are some lifting exercises you can do that help build your cardio endurance without keeping you stationary and bored out of your mind. Follow these guidelines to turn your lifting program into a fat-burning frenzy.

1. USE BASIC, MULTIJOINT EXERCISES

Use squats, deadlifts, bench presses and bent-over rows to involve as much muscle mass as possible. Some non-traditional exercises used by strongman competitors, like the tire flip and farmers walk, are other great options.

2. TRAIN IN CIRCUITS

Alternate upper and lower body exercises to spread the fatigue to your entire body. Minimize rest between sets to keep your heart rate up and to force your body to switch from using the anaerobic energy system, which normally supplies energy for lifting, to the aerobic system.

3. MAKE EACH CIRCUIT 2 TO 5 MINUTES LONG

It takes two minutes for the aerobic system to kick in, so sets need to last at least that long. Use 6-8 exercises for 10 reps each with a controlled, even tempo. Each set should last about 45 seconds. At the end of the circuit, take a 2-3 minute rest; this will make the workout similar tointerval trainining on the treadmill or bike. You will need 20-30 minutes of work time to see cardiovascular benefits, which translates into 6-10 circuits, three times per week.

4. REDUCE WEIGHT

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

5. GET YOUR PRIORITIES STRAIGHT

If developing strength and size are your chief objectives (as opposed to burning fat), this style of training is probably not the best option for you. Straight sets are far more effective for those goals.

FOLLOW THIS FORMAT

Style: Full-body circuit
Circuits: 6-10
Exercises per circuit: 6-8
Reps per set: 10
Frequency: 3 times per week
Exercises: Multijoint exercises

BURNING TRAINING QUESTIONS, ANSWERED!

Q: WHICH HAS THE BETTER FAT-BURNING EFFECT: JOGGING IN THE MORNING ON AN EMPTY STOMACH OR JOGGING POST-WORKOUT (AFTER LIFTING)?

A: When you wake up in the morning, your body is in a fasting state. This is a good time to do cardio because you can tap directly into your stored bodyfat, but I don’t believe it’s the safest or most efficient way to train. After approximately 30 minutes of jogging without eating something light first, the body starts to use muscle as an energy source, which can lead to dizziness, overexertion and dehydration. I recommend jogging after lifting weights because weight training is anaerobic by nature and therefore depletes muscle glycogen. That’s why a postlift jog has a similar effect on fat-burning as a morning jog on an empty stomach.

Rock Hard Challenge!!

Circuit 1

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Front Squat	8
Single-Arm Dumbbell Shoulder Press (each)	10
Dumbbell Biceps Curl*	10
Weighted Jackknife**	20

*Use three-second negatives; take only one second to lift the weight.
**Hold a 25-pound plate.

Roast Beef Collard Wrap!

Ultra-lean roast beef and collard greens instead of bread make this wrap a unique and delicious low-carb sandwich option.

Calories

407

Protein

36g

Fat

25g

Carbs

12g

Sodium

148mg

Fiber

5g

Servings: 4

Ingredients: 

2/3 cup  oil-packed sundried tomatoes

1/4 cup  extra-virgin olive oil

2 tbsp  prepared horseradish

2 tbsp  red wine vinegar or sherry vinegar

1/4 tsp  black pepper

8 large  collard leaves

1 lb  sliced roast beef

2  carrots, sliced into matchsticks

1 cup  sprouts, such as broccoli

Instructions:

1. Place sun-dried tomatoes, olive oil, 3 tbsp water, horseradish, vinegar, and pepper in a blender and blend to a chunky mixture.
2. Cut off the firm white stalks of the collards. Fillet off the thickest parts of the remaining stalks that run down the backside of the leaves.
3. To make one wrap, place two collards head to foot (stalks at opposite ends) and partially overlap the leaves. Apply some of the tomato spread down the center lengthwise, then top with roast beef, carrots, and sprouts.
4. Tightly roll the leaves, beginning from the bottom wider end, tucking in the sides as you go. Cut in half to serve.

Suspended Animation!This wicked new TRX ab progression will bulletproof your core!

Suspension training makes perfect sense when it comes to working your midsection. First, the common wisdom. A set of TRX straps is a portable piece of equipment you can easily hook over the door of your hotel room or hang on the limb of a tree. No matter what muscle group you’re targeting with suspension training, you’re also putting forth effort to stabilize your frame, which translates to one hell of a work- out for your core.

There’s more to it than all this, though. The key concept here is creativity—the notion that the best kind of training involves coming up with different exercises that work best for you. The following group of unique moves, done circuit-style once or twice per week, will accelerate your core training like nothing you’ve ever tried before.

THE WORKOUT

Perform each exercise for 30 to 60 seconds straight, with minimal or no rest between moves. Complete five rounds as quickly as possible, main- taining discipline with your form. 

EXERCISE

1. Plank

2. Plank Knees to Elbows

3. Standing One-leg/ One-hand Contraction

4. Starters

PLANK KNEES TO ELBOWS

In a push-up position with your ankles in the stirrups, bring your right knee to your right elbow and then your left knee to your left elbow. In subsequent reps, work your knees toward the inside and bring them to your opposite elbows.

STANDING ONE-LEG/ONE-HAND CONTRACTION

While leaning into the TRX with one hand, reach up with your hand, then down and back with your foot, then bring your opposite knee up and pull your hand down.

STARTERS

Move explosively here. Assume a push-up position with one foot in a stirrup and the knee of your other leg tucked into your chest. Rapidly pull your other knee into your chest, then repeat.

Fast Shredded Abs Race to a six-pack with the springer sit-up.

How to Do It

■ Lie on your back with arms at your sides and legs extended. Explosively sit up as far as you can while driving your left arm forward and your right knee to your chest. Reverse the motion but try not to let your torso or legs rest on the floor for even a moment. Repeat on the other side. The motion looks somewhat like you’re sprinting.

■ The instability created by moving each leg and arm alternately forces the core to work hard to balance you, so while the driving of the knees certainly activates the hip flexors, that won’t take away from the stimulus your abs get. (You’re also doing a full sit-up.) Need more proof? Look at the abs of any champion sprinter. They don’t suck

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The Workout

For more workouts, visit mikeohearn.com

Exercise	Sets	Reps	O'Hearn's Weight
Seated Barbell Military Press
Warmup Sets	4	10, 8, 6, 5	135, 225, 275, 315
Working Sets	7	4	365
Wide-Grip Barbell Upright Row
Warmup Sets	2	10	135, 185
Working Sets	3	10	225
Plate Riase (2)	3	15	45-lb plate
Seated Lateral Raise	3	10	60-lb dumbbells
Rear Delt Flye (3)	4	15	85-lb dumbbells
Barbell Shrug (4)	6	10	600

1. Done as warmup.
2. Grasp one heavy weight plate and hold it with both hands at your waist. Perform a front raise that finishes with the weight in an overhead position.
3. Performed lying facedown on a 45-degree incline bench.
4. Do as many warmup sets as necessary to work up to the heaviest weight you can handle.