Working out is a key component of any man's plan to burn far. You must focus on intensity and progression, because if you don't put forth the effort during workouts, you won't get the results you're after. You should make progress with each fat-burning workout --- adding more weight to an exercise, for example, or adding more sets and repetitions. Consult your doctor before beginning any new exercise regimen.
German Body Composition Program
Fitness trainer Charles Poliquin created the German Body Composition program, in which you perform a compound set for six repetitions, rest 10 seconds, switch to another movement for 12 reps, then finish with 25 reps of an isolation exercise. In an example chest workout, you would perform six reps of the bench press, then 12 incline dumbbell presses, and finish with 25 cable crossovers. Poliquin recommends three or four total sets. "Short rest intervals lead to an increased production of lactate," he writes on the Testosterone Nation website, "and an increase in lactate leads to dramatic increases in growth hormone, thus resulting in very significant losses of body fat."
Meltdown Training
Trainer Don Alessi is behind this workout, designed to cut body fat, increase metabolic rate, and burn more calories. Meltdown training is a full-body circuit-training routine, which incorporates large compound movements. Alessi sets up four exercises and instructs clients finish through each exercise without stopping. After you complete the last exercise, rest for two minutes then repeat the circuit; you should perform three full sets in this way. In one example workout, perform 10 chin-ups, then 10 squats, then 10 push-ups, and finish with 10 deadlifts. Increase the weight if it gets too easy, Alessi instructs.
High-Octane Cardio
Trainer Mike Mahler's High-Octane Cardio plan combines both strength and endurance work to burn body fat. Under Mahler's timed approach, you would perform one minute of a cardiovascular exercise, then one set of a free-weight exercise. For example, jump rope for one minute, perform 10 dumbbell snatches, then repeat. The key is to make progress each week --- either adding more weight or performing more rounds. "HOC involves taking forms of aerobic exercise such as jogging and jump roping," Mahler writes on the Bodybuilding website, "and combining them with ballistic weight training exercises such as dumbbell swings, dumbbell snatches, and dumbbell clean and jerks."
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