The Fat Burning Machine Interval Training Workout for Beach Body Looks

Posted by Mark on May 15, 2011 in Blog, Fat Burning Fasting, Fat Burning Workouts with 5 Comments

Requirements/Equipment:

1.Be in a Fasted State since at least 12 hours+

2.The Great Outdoors

3.Your Body and You

FBM Training (Fat Burning Machine Training) is called that way not because you’re using some sort of a obscure machine to burn fat, but because we’re turning your body into the most efficient Fat Burning Machine on the planet!

FBM Training has the advantage of combining different types of movements for maximum effect, variety and fun.

All that while being as simplistic as they come, so you can do this just about anywhere!

Standard HIIT (high intensity interval training) on the other hand mostly focuses on running only.
HIIT can really be done with all kinds of other movements, but even then it usually utilizes just one type of exercise.

In this beginner’s version of FBM covered here today we combine outdoors running with some bodyweight circuits type of exercises: push ups, sit ups and bodyweight squats.

The running is preferably done on the beach or up an incline (hill sprints).
Your Horrible Weather Alternative: a treadmill will do, but outdoors running is way better where possible since it’s both more effective and fun.

I personally love doing these on the beach , or on a nice and bouncy meadow.

Both sand and grass are great at taking pressure off the knees and other lower body structures, whilst actually making the workout more effective since the running is harder on these surfaces.

Let’s take a closer look at above requirements now:

1. Be in a 12+ hours fasted state?
Sounds awful long right? How can you do that?

Simple, really.
We utilize the TS Method 4/3-System: just cut out all calories 4 hours before bed and then postpone the breakfast by 3 more hours in the morning.
The workout takes place right in between arising and the 1st calories of the day.

Requirement#2:
So say you had your dinner 4 hours before bed, and now you just woke up on this fresh and brand-new morning, all ready and rearing to go.
Grab a cup of organic coffee for that extra energy-kick and the appetite suppressing effects, jump into the favorite track suit and hit the pavement, or even better the beach if there’s one around.

Sand dunes or otherwise a nice grassy slope/hill to run up are perfect.
If you have these in front of your door, GREAT!
If not, the sidewalk will do, and in case of really unfriendly weather even a treadmill is acceptable.

Requirement#3: Self-evident, you don’t need any equipment outside of your own body. Great!

Here’s the FBM Training Notation:

Exercise Order
Running/Push-Ups/Running/Sit-Ups/Running/Bodyweight Squats
For 60/30/30/30/30/30 seconds. Rest Interval between sets: 30 seconds.

So you run for 60 seconds, that can be considered the warm-up.
Then rest for 30 seconds, followed by Push-Ups for 30 seconds, trying to squeeze in about 25 full reps. From here on out you always rest and work for exactly 30 seconds each: a 1:1 work/rest ratio.

Now it’s back to the running, this time at a faster pace. Take a breather, do the Sit-Ups (25 is your rep-target), rest, sprint, and finish off with 25 bodyweight squats.

Here’s the Table:

FBM Training	TUT*	Tempo	Rest Interval
Running	60s.	Fast Paced	30s.
Push-Ups**	30s.	Fast Paced	30s.
Sprinting	30s.	All Out	30s.
Sit-Ups**	30s.	Fast Paced	30s.
Sprinting	30s.	All Out	30s.
Bodyweight Squats**	30s.	Fast Paced	30s.

*Time Under Tension
**Rep Target: 25

The ingenious thing about this set-up is that while you rest for only 30 seconds, you actually get a whole minute before going back to the running, hence giving your prime movers in the lower body 6o seconds before hitting them hard again.

That means the rest interval is long enough to ensure high intensities and short enough to create accumulative fatigue:
The Lactic Acid build-up gets crazy high, increasing from set to set, both because of the exercises involving the whole body and consequently large prime movers and because of the incomplete rest.

This Lactate build-up in turn creates extreme levels of HGH (human growth hormone) which is the most powerful fat burner known to man.

In addition the metabolic cost of this pretty hard workout creates a fair “afterburn”, meaning the recovery will rev up the metabolism for hours afterwards, burning more calories than usual (read: your RMR –resting metabolic rate– will be higher).
It‘s only a mild increase, but hey: every little helps, right?

There you go, give this one a try if you dare!

It sounds a lot easier than it is, but it’s a whole lotta fun and effective as heck.
I love it, and I’m sure so will you.

Have Fun now and I see ya in a bit!

Mark