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(If you missed FAT-BURNING SECRET #1 CLICK HERE)
In the first secret of this series, we uncovered some of the biggest fat loss myths that are leaving most guys frustrated. Luckily, you won’t be one of them …
Now let’s talk about the most effective strategies to getting your body lean and unlocking your full physical potential. But before I get into that, I want to remind you that no single workout technique or secret by itself is going to do the entire job …
That’s the clap-trap that the bogus fitness gadget peddlers, phony diet-pill, and corrupt supplement companies are all pushing on you. But I’m going to tell you the truth: It’s going to take a collection of habits and activities to flip the switch and unlock big time results. When you put the right things together, you’ll be shocked by what you’ll be able to accomplish and how quickly you can do it. Okay, so now that we got that out of the way, let’s get started with my biggest fat loss workout tips for you:
FAT LOSS ROUTINE NUMBER 1 FOR HOME – KETTLEBELL SWINGS
Kettlebells are the perfect hybrid between ballistic exercises like power-cleans (except safer) and high intensity, short duration exercises like sprinting (except you can do them indoors with limited space). There really isn’t a better way to burn fat than with a few high rep sets of kettlebell swings. They also give you the ripped physique of a sprinter, as opposed to the skinny fat look of a runner or the heavy and fat look of a power-lifter. Kettleblls are also a great way to train for sports because they strengthen important muscle groups like your back, legs, and hips, all the way down to your calves. They also, train your upper body, making them part of a dynamic chain with your legs. Power? Flexibility? Greater lung capacity? It’s all here! Here’s how to execute a simple kettlebell move that you can start doing at home right away: ► Step 1: Stand straight with your legs shoulder width apart and stand over the kettlebell (easy enough). ► Step 2: Lean forward at your waist and bend your knees and go into a semi-squat. Keep your back arched and head facing forward. ► Step 3: Try a light kettlebell first. Grab the kettlebell with both hands and swing it forward in front of you while standing up in a powerful movement.
► Step 4: As the weight comes down, allow it to swing between your legs. On the return swing, allow it to gain momentum and bring the weight forward, higher than the first rep. ► Step 5: Build momentum on every swings until the kettlebell is extended straight in front of you one every repitition. Using powerful thrusts from your hips, thighs, and lower back muscles, in a fluid movement. ► Step 6: Perform 20 to 50 reps of kettlebell swings, or pick a time of 30 seconds to one minute and continue until your chosen goal, or until you are out of breath. Rest a minute between each set. Perform 5-10 sets.
Simple as that! If that sounds too easy, just do a few sets and let me know how you feel! If the weight you are using feels too light for double armed swings, you can switch to single arm swings, and then just switch off after every set. A more advanced move, once you are thoroughly comfortable with the kettlebell, is to switch hands while the kettlebell is in mid-air, once it has reached it’s highest point directly in front of you. If you are new to switching hands, be sure you are doing them on a padded floor and with proper footwear to start. Kettlebells will give you greater power, explosiveness, and bring more strength and size to your thighs. And you’ll get an amazing feeling of energy and bounce in your step – besides the fat loss, this is the best part!
FAT LOSS ROUTINE NUMBER 2 FOR OUTDOORS – SPRINTS
Looking at athletes in sports that involve sprinting in will clearly show this to you. Football wide receivers, sprinters, and basketball point guards for example. But just looking isn’t enough. What we want is research to back it up, and the research confirms it. The first several seconds of every full-out sprint are going to have a tremendously significant effect on the cellular energy environment in the vast majority of your skeletal muscle. In plain English, that means it’s a shock to your system! The resulting adaptive response is what makes it possible for you to lose the most fat in the shortest amount of time. Here’s a fast and easy sprinting routine you’ll be able to do anytime, anywhere outdoors. And you can get it done in as little as 10 minutes. That means you can get your entire day’s fat burning work done any time: ► After running errands ► While walking your dog ► On your way home from the gym The easier it is to get your workouts in, the less excuses you’ll have to getting them done, and the more consistent your results will be. NOTE: Depending on your fitness level, you may not need to "sprint". Sprinting simply refers to an level of activity that represents 90-100% of your maximum ability. For some men, this will be a period of brisk running. For others, this will be a short period of high-speed, high-incline walking. (You must consult with your physician before engaging in any form excercise.)
Here is a sample sprinting routine that will take you only 11 minutes to perform: I recommend splitting up the times of your sprints into sets of different lengths. This will mix up the variety, and get your muscles used to performing over different lengths of time. STEP ONE: Five to ten minute warm-up (walking, speed walking, or light jogging). STEP TWO: Two 50 meter sprints (rest 2 minutes between each sprint) STEP THREE: One 100 meter sprint (rest 2 minutes afterwards) STEP FOUR: Two 30 meter sprints (rest 2 minutes between each sprint) STEP FIVE: Five to ten minutes cool-down (walking) Notice this routine took only about 11 minutes total with only one minute of that spent on actual training (10 minutes of resting, 1 minute of actual hard sprinting). The rest of the time was spent resting. The truth is that any sprint routine should only take that long. That’s why you can get the rapid fat burning benefits even if you don’t have much time to train. BONUS RESULT: When you kick up your intensity, you will be shocked by how quickly your legs start to develop cuts, muscles, and veins. That’s because sprints develop the same large, type II muscle fibers that are developed by heavy weights. But sprinting is much safer, much more convenient, and does a much better job for fat loss! Important note: Now if right now you’re completely inactive - you may want to spend a few weeks walking and jogging first (a pulled muscle or uncontrollable soreness DO NOT feel good!). FAT LOSS ROUTINE NUMBER 3 FOR THE GYM – MACHINE INTERVALS
But in a gym, you’ll probably feel a little funny using kettlebells, especially when no one else is doing it. And there really isn’t a place for you to sprint. But you can still get the same benefits of interval training in a gym – and you can do it in the same 11 minutes. Here is a sample routine that is excellent for a treadmill, stepper, elliptical trainer, or any other piece of cardio equipment you prefer: After a at least a 5 minute warm up. ► Do a 30 second interval at about 70% of your maximum effort level. Just because the routine above only took 11 minutes, do not be fooled. This routine will leave most guys totally fried, even ones that are already in top shape! Warning: It is mandatory you get permission from a physician before you begin any form of exercise, especially the high intensity type of training described above. In addition, if you are currenlty inactive, you must spend several weeks preparing your muscles and joints for high-intensity exercise through low intensity training and stretching. Pulled muscles and unbearable soreness are not good!
In building the legendary physiques for the movie 300, there was no traditional weight training involved. And there definitely wasn’t any running on a hamster wheel, whoops, I mean treadmill. What they relied on instead were throwing moves, sprinting (often with resistance), and on body-weight activities, just like you learned about in your tips above. And If it worked for them, there might be something to it. In addition, many of the actors that had to lose weight for the movie were given machine interval workouts like the ones you learned about above. It’s not rocket science – if you’re willing to take things up to the same intensity and get your eating handled, you can expect the same results.
Brought to you by fitness and nutrition expert Jim Hart
Your complete five-step solution to getting rid of your love handles is brought to you by master trainer JIM HART. That’s a picture of Jim in his 30’s, so it’s pretty obvious he knows a thing or two about losing your love handles and getting a killer mid-section! Jim is also a nutritional specialist, certified lifestyle coach, and a trained culinary chef from the Philadelphia Restaurant School. He has appeared on numerous national "top trainer" lists, and is frequently featured on television and print media.
I don’t know if it surprised you, but it’s true – the best routines at burning fat can be done in as little as 11 minutes. That’s all it takes to have for the time you spend to have the best fat-burning effect. But as you probably figured out, it’s going to take sound eating principles too if you want to really go all the way to an incredible body. That’s exactly what we’re going to cover next. You’re going to learn my simplest eating tips to getting in shape quickly and easily. Eating right isn’t a mystery – just like a good workout program, it comes down to know-how and a plan. ARE YOU SURE YOU’RE EATING RIGHT TO BURN OFF ALL THE FAT YOU WANT? FIND OUT NEXT …
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Not too long ago, most guys confused kettlebells for a circus strongman prop. But now, they’ve taken over and are a staple in the training of athletes and anyone else "in the know" of the best techniques to shed pounds. 
If you want to look and feel like an athlete, sprinting is an exercise that is GUARANTEED to do the trick. It will get you cut like an athlete by doing what the leanest athletes do, and at the same time, save you an unbelievable amount of time over long, boring cardio routines. 
The two exercises we talked about above, kettlebell swings and sprinting, can be referred to as intervals. These are breaks of intense work with periods of rest. 
