Best Weight Loss Workouts
One of the best weight loss workouts is an abbreviated routine based around free weights. As you’ll know from the other posts on this blog, free weights are exceptional at melting fat quickly and effectively, largely due to their positive effect on metabolism. After an intense free-weights workout
Warning: this workout is hardcore. Do NOT attempt unless you’ve been lifting a couple of years, and are in a good state of cardiovascular fitness. It will probably be unlike anything you’ve ever done before, but the fat burning effect and metabolism-hike will be tremendous.
The Workout: 20 Rep Squats
This is an oldschool workout from waaay back. Bodybuilders in the 40s, 50s and 60s used to use it to add mass to their frames very quickly. It’s sometimes been referred to as “Squats and Milk” as the idea behind it is to squat ultra-hardcore, then drink gallons of milk all day to build large amounts of muscle on your back hips and thighs.
This workout is equally well used as a fat burning workout – just ensure you are in caloric deficit, i.e. you’re burning more than you’re consuming and hopefully restricting carbohydrates in the evening.
Here’s the workout
Workout A
20-rep squats with your 12-rep weight
Pullups
Barbell Rows
Bicep Curls
Workout B
20-rep squats with your 12-rep weight
Bench Press
Shoulder press
Dips
As you can see its very abbreviated. You’ll only need two workouts a week – A and B. The idea with the squats is to load the bar with the weight you can comfortably perform 12 reps with… then do 20. This means A LOT of pausing, heavy breathing and wishing you’d never read this. However if you can get through it (and rack the weight before collapsing) the effect on your metabolism will be IMMENSE and you’ll find it to be one of the best weight loss workouts ever created.
Definitely remember to stretch afterwards to avoid crippling soreness the next day. And remember, this workout is advanced – do NOT attempt if you do not have a couple of years of lifting under your belt and are in a good state of cardiovascular fitness. It might also take a little experimentation to find your “12-rep max”.
If you combine this workout with a calorie-restricted diet and high intensity interval training 2-3 times per week (I suggest the rowing machine, it’s easier on your legs, which you’ll welcome in combination with the squats) , you can expect to melt fat at a break neck pace. But DO be careful with it – its not something to undertake lightly.
Tags: 20 Rep Squats, abbreviated routine, fat burning workout, free weights, melting fat, Squats and Milk