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The Best 5 Workouts To Get Rid Of Stubborn Fat

The Struggle With Stubborn Fat

Want to get shredded but you never seem to get there no matter what you do or how hard you workout. Feeling a little bit frustrated and that you may never reach your goal.

Well, you are not alone. I know that feeling since I experience it myself so many times. Those last few lbs of stubborn bodyfat that never seems to get off no matter how hard I dieted or how much cardio I did. That was the biggest struggle in my fitness journey. But that changed since  I started to learn more about the human physiology and how each hormone affects the human body. So, I started to implement that knowledge in my workouts and I started to train in a certain way to maximize my fat loss results.

I don’t want to overcomplicate stuff but when you are down at the last few lbs there is more to it than just calories in vs calories out.

So if you never had those six pack abs and you are wondering why is that. well, maybe it is because you never did those workouts before. For real guys, the workouts that I am gonna share with you in this blog are like the Rockstars of all workouts designed to burn bodyfat.

First of all, let me clarify something. When it comes to fat loss diet is king there is no question about it. So, if you want to learn about nutrition read our Nutrition 101 guide.

But what type of workouts you choose to do still matter as well. there are some workouts that stand out from the rest when you want to melt bodyfat as quickly as possible.

In this article, I will share with you the best 5 burning workouts that I used over the years whenever I needed to get ripped. Those workouts never failed to produce quality results in terms of fat loss and they do it quicker than most other forms of workouts.

So buckle up and start reading.

1-400 Meter Sprints:

 

Sprints are my personal favorite type of workout. They are the absolute best way to burn a lot of calories in a short amount of time. Also, they come with the benefit of increasing your speed and athleticism.

Why Sprints Are Effective For Fat Loss

For sprints, I like to use  400m sprints. why? because they are tough and trust me if you never tried 400m sprints you are in for a big surprise. These bad boys are very rough and rewarding because they will skyrocket your metabolic rate and significantly increase your growth hormone levels by accumulating tons of lactic acid.

Lactic acid is the acid responsible for that burning sensation you experience within your muscles whenever your muscles start to fatigue. Also, lactic acid is responsible for the increase of growth hormone secretion. and if you never heard of growth hormone it is the stuff pro fitness competitor inject when they need to get ripped.

Another awesome thing about 400m sprints is that after the workout you will feel so rewarded like you are on top of the world. You will know that you just finished a workout that most peoples will not be able to complete because it is very challenging.  Trust me,  if you do it right after a set or two you will start to question whether you want to do that or not. Yes,it is that hard.
The numbers of sets you perform will depend on your starting fitness level, so pick for yourself and start burning that extra flab.

Sprint Workouts Progression

Fitness level Week 1 Week 2 Week 3 Week 4 Week 5 Week6
Bad shape 2×400m

120 sec RI

3×400m

120 sec RI

4×400m

120 sec RI

3×400m

90 sec RI

4×400m

90 sec RI

4×400m

75 sec RI

Average shape 3×400m

120 sec RI

4×400m

120 sec RI

5×400m

120 sec RI

4×400m

90 sec RI

5×400m

90 sec RI

5×400m

75 sec RI

Good shape 3×400m

90 sec RI

4×400m

90 sec RI

5×400m

90 sec RI

4×400m

75 sec RI

5×400m

75 sec RI

5×400m

60 sec RI

 

2- Barbell Complexes:

 

I love barbell complexes, all you need is a barbell and the guts to go through a super intense workout. Barbell complexes are simply a series of exercises performed back to back without any rest in between and without letting the bar out of your hands. After you finish the circuit you will rest for 60-90 sec and repeat again.

How To Design Barbell Complex Workouts

When designing Barbell complex workouts, I like to challenge my clients. So, what I will do is that I will have them trying to perform as many circuits as possible in a certain time frame.

Generally, we work in a time frame of 20 minutes. and what that will do is that it will give them a sense of urgency and brings out the best of them. actually, often enough I am very surprised about how many rounds they are able to do. I’ll admit some of them beat me into it which is both amazing and disappointing for me.
The great thing about barbell complexes is that they allow you to lift an enormous amount of weights in a short time period. For instance, in this workout, if you are to use a 65 lbs bar and manage to pull in 10 rounds in 20 minutes you will lift approximately 26000 lbs in 20 min which is insane. It is like deadlifting 10 sets of 5 reps of 500 lbs which I doubt anyone is able to do those in 20 min.

That’s the beauty of complexes.

When it comes to complexes, always start with the hardest exercise first then the next hardest then the next hardest so that the last exercise is the easiest one. Why? because sometimes some personal trainers will put high technical exercises like Olympic lifts as the 5th or 6th exercise in the sequence, and I am like wtf.

That’s one easy way to get injured because your body will get fatigued as you move in from one exercise to another without rest. So, you always want to start with the hardest exercises first.

Also, I like to use an ascending rep model where I will perform the least amount of reps in the first exercise which happens to be the hardest then I will add 1 rep moving to the next exercise.

What that will do is that it allows me to take advantage in the fact that I am able to lift heavy weight in the easy exercises late in the sequence. For instance, your squat max would be nearly double your overhead press max so it won’t make sense to use the same weight for the same amount of reps in both exercises. Now, enough with the talking let’s get straight to the workout.

The Fat Melting Complex

A1-overhead shoulder press: 6 reps
A2-barbell front squats: 7 reps
A3-bent over barbell rows: 8 reps
A4-deadlifts: 9 reps
A5-barbell back squats

Note: perform the exercises from A1 to A5 is a circuit manner without resting or putting the bar down. After that, rest as long as you need then proceed to the next set.
For men use 65-95 lbs barbell while women will use 45-65 lbs. Each week try to add in 1 extra round until you reach 10 rounds, once you do that add extra 10 lbs to the bar.
Now come evaluation time, want to know how you fair  against others in terms of conditioning, check out this chart:

Fitness levels Rounds achieved
Bad fitness level 5 rounds or less
Average fitness level 6-8 rounds
Great fitness level 8-10 rounds
Rambling Beast

12 rounds

 

3-Stair climbing Pyramid:

 

Climbing stairs will get you in shape. period! It is like common sense and everyone knows that taking stairs is the easiest way to burn extra calories and get in shape let alone stairs climbing in a sprinting manner. those are hard and they will trash your legs and lungs while getting your butt in shape.

I discovered this fat loss powerhouse after reading about it from fitness author Jhon Romaniello. So, I decided to give it a go and men, I was out of breath, my legs shaking and dreaded in sweat before even reaching the middle of the workout.

This is the fun part about this workout , you  will start the workout slowly and easily, with each set the workout starts  to get harder since you will be doing an extra stair climb each rep then right at the middle of the workout once you reach 4 reps of climbs you will start to subtract one rep each set until you reach one rep and then you will finish the workout, sounds easy right ? trust me it is not, but it will burn tons of that ugly fat covering your hard defined muscle.

Choose stairs where there are at least 100 stairs up so you have long enough time climbing to produce substantial amounts of lactic acid and reap the amazing fat burning benefits of this workout.

Stair Climbing Pyramid

Set 1: Sprint to the top of the stairs and come back.

Set 2: Sprint to the top of the stairs and come back 2 times with no in between.

Set 3: Sprint to the top of the stairs and come back 3 times with no rest in between.

Set 4: Sprint to the top of the stairs and come back 4 times with no rest in between.

Set 5: Sprint to the top of the stairs and come back 3 times with no rest in between.

Set 6: Sprint to the top of the stairs and come back 2 times with no rest in between.

Set 7: Sprint to the top of the stairs and come back.

Rest 30-60 seconds between sets. But, as noted, do not rest between sprints up and down the stairs–that “rest” will be your way down, which will allow you to recover even if you are not technically resting. For beginners, I would recommend an extra minute of rest around round 5.

Also, I like to add that it is much better and way more fun to do this workout with your friends. You guys cheer each other and create some sort of a small competition between yourselves so you don’t slack off or allow the fatigue to take the best of you.

4-Elimination circuits:

 

Here is another fun one. The purpose behind this workout is simple but the execution is far from it.

The idea is to perform a sequence of exercises alternating between upper and lower body exercises resting only 20 sec between exercises. Each set you will add one rep to each exercise which will make the workout harder with each set. Once you fail to finish the required amount of reps of any exercise you will drop it from the circuit and continue until you are left with one exercise.

The funny thing is that with this workout the fitter you are the harder the workout would be. How is that? well,  because you will be doing more sets and reps and reps overall. But hey! that’s not an excuse to slack off. You have to give it all you have and go through it like a mad beast and don’t worry you will not last forever, at one point you will fatigue and all exercises will be eliminated so you can rest and enjoy the feeling of your accomplishment.
Now enough with the talking time to go check this hardcore workout:

The Elimination Workout

Exercise 1: overhead dumbbell press: 8 reps

Rest 20 sec

Exercise 2: dumbbell squats: 8 reps

Rest 20 sec

Exercise 3: dumbbell bench press:  8 reps

Rest 20 sec

Exercise 4: dumbbell Romanian deadlift: 8 reps

Rest 20 sec

Exercise 5: dumbbell bent over rows:  8 reps

Rest  20 sec and repeat with adding an extra rep to each exercise

Note: choose a weight that is 60% of your one rep max on each exercise and try to maintain a good form on each rep, because swinging around would do nothing but get you injured.

5- Walking:

Seriously! Dude, are you telling me that walking is the best workout to burn bodyfat?

Yes I am. I know that walking doesn’t seem like much but it is one of my favorite go-to workout when I want to get shredded. Don’t believe me? then let’s just do some math so I can defend my argument: 1 hour of walking will burn approximately around 250-350 calories depending on the individual size and the walking pace. Obviously, a 20 min per mile pace will result in more calorie burn then a 30 min per mile pace. Now multiply the calories burned during one hour of walking by  30 and you will have an extra 7500 calories per month. Let’s say you will be dieting for 3 months, again multiply 7500 calories by 3, that’s 22500 extra calories which equals around 6.5 lbs of fat lost during 12 weeks from walking.

Now imagine that you get your diet right. You did one of the super intense workouts from above and at night instead of watching some stupid TV show on Netflix you went for a one hour walk. After 12 weeks instead of losing 12 lbs of fat you lost 18.5 lbs, would the results be different? Absufreakinlutely they will. It is like an extra 2 % bodyfat loss from just walking, it is amazing let me tell you.

Also, the good thing about walking is that it won’t tire you or stress your body. It actually will help you lower your stress levels and free your mind from everyday life hustle. just put on your favorite music or listen to an audiobook if you want to kill two birds with one stone. you will burn calories while simultaneously learning new skills and improving your knowledge.

So next time you are going through a cutting phase add daily walking to your routine and come back to thank me because that shit works wonders.

Ok, guys, here you have it. The best workouts to quickly get shredded to the bones.

I just feel sorry for the fat that is about to be demolished. But it is OK, she is an ugly bitch anyway. and again, if you ever want to achieve something that you had never achieved before, you have to do things that you never did before. So go hard and keep going until you reach all of your goals.

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