1. During your workouts, rest period between sets may be the most crucial factor in training for fat loss. Effective rest periods do not include checking your BlackBerry, messing with your Ipod, or flexing in the mirror when you think no one is looking. A good rule of thumb: when you start your next set you want to breathing a little heavy still, typically 30-45 seconds is good. Wear a stopwatch, you will be shocked how quick that actually is.
2. Pick exercises that require you to move your whole body, they burn the most calories. As always I recommend squatting variations, deadlift variations, pull ups (not pull downs), rows, and presses.
3. When doing cardio, sprint. You shouldn't be able to chat or read a magazine while doing cardio. You should want to punch someone in the face if they try talking to you mid cardio session. Put headphones on to discourage chatty Cathy from approaching you. Sprint for 30 seconds, go slow for 60 seconds. Repeat 8 times, go home.
4. Typically with people our age, it is easy to stay on track during the week and then just have the wheels fall off the wagon come Saturday and Sunday. Most of it is due to alcohol. My theory is that booze doesn't make you fat, it is the things that happen when you drink that makes you fat. Think about it, do you eat salads with grilled chicken or fish when you drink? or nachos and wings? I eat nachos and wings. How can we fix this? Well if you aren't interested in sacrificing 10 cent wings and $10 pitchers, then beat the piss out of yourself in the gym on Sunday. You will crank the metabolism back up and set yourself up to get right back on track come Monday.
5. Put a stop to eating after 8pm. If you live with other people tell them about this habit you are trying to develop and seek their help. Tell them not to offer you anything or eat in front of you after 8pm.
Lastly, how are you doing on your goals? This week has been a solid week for me in my quest for 190 pounds and single digit bodyfat. I hope you are staying on track as well.
Let me know if I can help.
Best,
TSull
PS. I had an awesome marketing professor at Babson who used to finish class on Thursdays with the following: We would be packing up ready to head out thinking he forgot to give us an assignment for the weekend and he would say "Oh yeah kids, one more thing. Your assignment for this weekend.....I need you to go ahead and have the greatest weekend you ever did have." Always caught us off guard, and always felt great when he said it. I want you guys all to do the same.
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