Super-Pump Sample

Intervals are by far the fastest and easiest way to melt that spare
tire you may have picked up over the winter. The research has
proven it.

In a study done to compare the fat burning benefits of traditional
“cardio” training and high intensity intervals, two groups were
assigned different training regimens.

“Group A” did the regular moderate intensity cardio regime (ex.
jogging or bicycling) for 20 weeks.

Group B did a high intensity interval training routine for 15
weeks.

The results of each group were recorded. Group B lost nine times
more fat than Group A–and in 5 weeks less!

So why does interval training burn more fat than moderate intensity
“cardio” training?

After you finish your session, your metabolism “explodes” and burns
a pile of calories.

[Ryan: …your metabolism doesn’t literally explode, it’s just a
metaphor…. so don’t go reenacting any scenes from Bleak House!…]

Those calories are being burned because your body has to recover
from the intense workout you just whipped it through.

Contrary to what you might expect, you burn the most fat after your
workout. Not during your workout.

Of course you can just do your intervals on a treadmill or bike,
but I prefer bodyweight training for a couple important reasons.

First, you have to control your entire body through its full range
of movement. That means more muscle recruited, more neural control
required, and more energy used. And that equals–you guessed it–fat
burned.

Also, bodyweight intervals are simply a heck of a lot more fun.

Ready to give it a try?

Super-Pump sets start with either a lower body exercise or a full
body exercise. It has to be something that really gets your heart
pumping and drives a lot of blood to your lower extremities.

Then we follow up with an upper body exercise that also requires
serious core stabilization.

Since the blood is all down in your legs and the core stabilization
makes breathing a challenge, your body has to work overtime to get
those upper body exercise done. That means turbo charged
conditioning and fat burning!

You can do this Super-Pump sample workout 2-4 times per week in
addition to your other training to incinerate extra bellyfat.

Super-Pump Sample
(there are video links below for the exercises and for the workout timer)

– 40 seconds Supported Single Bound Squats
– 40 seconds Push Ups (or Suspension Push Ups)
– 40 seconds Rest
Repeat for a total of 8 rounds

You can also substitute exercises to create a second pairing and do
4 rounds of each. The important thing is to start with a lower body
or a full body exercise, and then move to an upper body exercise
that requires core stabilization.

Single Bound Squats
=> http://www.youtube.com/watch?v=9DHODhyxzIU

Push Ups
=> http://www.youtube.com/watch?v=o3MNKM3Ebeo