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The 6-Week To Fat Loss Workouts

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Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight.Enter the 6-Week Fat Loss Workout Program.To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. But in order to lose weight, build muscle, increase muscular strength, and improve your cardio fitness you’re going to have to start putting some effort into your weight loss goals. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.Over the 6-weeks, your fat loss workout program will look like this:Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Rest Full bodyWorkout A CardioWorkout 1 Full bodyWorkout B Rest Full bodyWorkout A CardioWorkout 2 2 Rest Full bodyWorkout B CardioWorkout 1 Full bodyWorkout A Rest Full bodyWorkout B CardioWorkout 2 3 Rest Full bodyWorkout A CardioWorkout 1 Full bodyWorkout B Rest Full bodyWorkout A CardioWorkout 2 4 Rest Full bodyWorkout B CardioWorkout 1 Full bodyWorkout A Rest Full bodyWorkout B CardioWorkout 2 5 Rest Full bodyWorkout A CardioWorkout 1 Full bodyWorkout B Rest Full bodyWorkout A CardioWorkout 2 6 Rest Full bodyWorkout B CardioWorkout 1 Full bodyWorkout A Rest Full bodyWorkout B CardioWorkout 2What does “5 reps/L/R (10RM) for X-min” mean?Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. In this workout, you’ll only be performing 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible. Once your timer beeps, you’re done that circuit for that workout.

Make sure to check the table for the suggested timeframe for the following week(s).Edgar ArtigaWorkout A: Full BodyExercise Number Exercise Week 1 Sets/Reps Week 2 Sets/Reps Week 3 Sets/Reps Week 4 Sets/Reps Week 5Sets/Reps Week 6Sets/Reps A1 Barbell Front Squat 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min A2 Pull Up 5 reps for 6-min 5 reps for 8-min 5 reps for 10-min 5 reps for 12-min 5 reps for 14-min 5 reps for 15-min B1 Romanian Deadlift 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min B2 Single Arm Dumbbell Bench Press 5 reps/L/R (10RM) for 6-min 5 reps/L/R (10RM) for 8-min 5 reps/L/R (10RM) for 10-min 5 reps/L/R (10RM) for 12-min 5 reps/L/R (10RM) for 14-min 5 reps/L/R (10RM) for 15-min C Barbell Complex* 3×6/ exercise 3×8/ exercise 3×6/ exercise** 3×8/ exercise** 3×6/ exercise*** 3×8/ exercise*** D Dumbbell Pushups 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat**add 5-10lb to the weight used the week prior***add 5-10lb to the weight used the week priorHero Images / GettyWorkout B: Full BodyExercise Number Exercise Week 1 Sets/Reps Week 2 Sets/Reps Week 3 Sets/Reps Week 4 Sets/Reps Week 5Sets/Reps Week 6Sets/Reps A1 Conventional Deadlift 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min A2 Chest Supported Dumbbell Row 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min B1 Bulgarian Split Squat 5 reps/L/R (10RM) for 6-min 5 reps/L/R (10RM) for 8-min 5 reps/L/R (10RM) for 10-min 5 reps/L/R (10RM) for 12-min 5 reps/L/R (10RM) for 14-min 5 reps/L/R (10RM) for 15-min B2 Single Arm Dumbbell Overhead Press 5 reps/L/R (10RM) for 6-min 5 reps/L/R (10RM) for 8-min 5 reps/L/R (10RM) for 10-min 5 reps/L/R (10RM) for 12-min 5 reps/L/R (10RM) for 14-min 5 reps/L/R (10RM) for 15-min C Barbell Complex* 3×6/ exercise 3×8/ exercise 3×6/ exercise** 3×8/ exercise** 3×6/ exercise*** 3×8/ exercise*** D Inverted Suspension Row 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning**add 5-10lb to the weight used the week prior***add 5-10lb to the weight used the week priorPer BernalCardio Workout 1Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).Perform 30-sec Elbow Plank on the exercise ball.Perform another 30-sec hill sprint.Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).Perform another 30-sec hill sprint.Perform 30 ab wheel rollouts from your knees.Repeat this total sequence 8-10 times through.Finish with a 5-10 minute general cardiovascular cool down.Cardio Workout 2Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).Perform 20 kneeling high cable crunches.Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.Perform another 60-sec hill sprint.Perform 20 lateral medicine ball wall tosses per side.Perform another farmer’s carry just as written above.Repeat this total sequence 6-8 times through.Finish with a 5-10 minute general cardiovascular cool down.Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough

quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

Summary:

You would gather your loved ones and race to higher ground, even if it meant driving the wrong way down the highway or leaving everything you own on the sideway. You’ve probably heard the story of Scott Harrison, a NYC club promoter who became the founder of the non-profit organization Charity: water. This is how your thought changes the world: when it is powerful enough that it takes you to northern Uganda and also compels you to sleep on floors while you raise money to help people you don’t know.

Positive Thinking,

Think and Grow Rich,

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Yes.Oh, wait… you want more details? Sure, I’m happy to oblige.When the conversation shifts to the power of positive thinking, setting intentions, Think and Grow Rich, the Law of Attraction, fake it until you make it… one crucial point often gets lost.To change the world with your thoughts, you must think with coherent intention.This means you must…Think the same thing every dayFully believe in your thoughtsMatch your actions to your thoughts, and more importantly…Conduct your life in a manner that is entirely congruent with your thoughtsLet’s start with a simple, if somewhat dramatic, example. If you thought that a 100′ high tidal wave was going to hit your city in the next hour, what would you do? Would you listen to the news and hang around in your home or office? Hell, no! You would gather your loved ones and race to higher ground, even if it meant driving the wrong way down the highway or leaving everything you own on the sideway.Belief changes everything.Now let’s shift to a more complicated example. If you want to think your way to a more peaceful world, how would you begin?You’d start, I would hope, by finding peace within yourself. What shifts you towards anger, frustration, envy, or even self-criticism? You would need to understand the answers. How can you counterbalance those forces? You’re not going to accomplish this by meditating once, or writing a few passages in your journal. It will take a ton of consistent effort and focus.You’d also shift your actions in the real world, perhaps by showing kindness to others whom you fear or dislike. You might skip your luxury vacation and work instead with gang members through a

community center.What? Does working with gang members sound like a crazy thing to do?Perhaps you don’t believe your own thoughts. Did you think it would be easy or trivial to make the world more peaceful?Powerful thoughts change the world, once they reach a certain consistent intensity. The true test is whether your thoughts are powerful enough to change your own actions.You’ve probably heard the story of Scott Harrison, a NYC club promoter who became the founder of the non-profit organization Charity: water. He had the thought to change the direction of his life, and started applying to work at major non-profits. They all turned him down, because of his partying background.Did he abandon his thought? No, he doubled down on it, kept working until someone said yes, and then expanded his vision once he realized just how great the need was for clean water.“I was running around telling everybody I wanted to see a world where everybody drank clean water regardless of where they are born,” says Harrison via CNBC. He didn’t just allow his thought to reside in his head; he shared it with everyone who would listen, including some who weren’t inclined to listen.This is how your thought changes the world: when it is powerful enough that it takes you to northern Uganda and also compels you to sleep on floors while you raise money to help people you don’t know.But wishes that you make while waiting in line at Starbucks? They don’t change the world. In most cases, you have forgotten them after a few days or a week.To change the world, you need persistent and positive thoughts that are strong enough to change your own actions.In other words, before your thoughts can change the world, they must change you. - Try it for yourself!