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Lose fat, add muscle, and look great
Use the three Cs of metabolic strength training to maximize fat loss
In StrengthTraining for Fat Loss, Second Edition, internationally recognized fitness professional Nick Tumminello explains how to use the three Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism and maximize fat loss while maintaining and even adding muscle.
Packed with over 150 exercises and full-color photos, Tumminello provides both men and women with the formula for transforming the body with over 50 ready-to-use workouts for the gym and at home. Plus, you’ll get nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism. Ideal for beginners and experienced exercisers alike, Strength Training for Fat Loss is your guidebook to safely and effectively gaining muscle and losing fat for visible results.
At-home workout equipment recommendations
• A 55- to 65-centimeter high-quality stability ball
• A set of dumbbells (up to 50 pounds [20 kg])
• An adjustable weight bench that can be made flat or set at an incline
• A chin-up bar (many are designed to be easily placed inside the top of a doorway)
• A set of resistance bands with handles, of varying strengths from light to very heavy
• A set of resistance band loops of varying strength from light to medium
• A suspension trainer (many are designed to be easily placed inside the top of a doorway)
Fat loss five workout program
Fat Loss Five sequence consists of five exercises performed back to back in a circuit. There are two basic components to the Fat Loss Five circuit: four strength exercises and one total-body cardio exercise.
While you’re cycling through strength exercises, the sequencing of the Fat Loss Five circuit creates a constant cardiorespiratory effect. Whenever you perform any strength exercise, your body pumps more blood to the muscles involved in the movement. By performing an upper-body exercise, followed by a lower-body exercise, followed by a core exercise, you’re constantly changing where your body must increase blood flow. Additionally, finishing each circuit of strength exercises with a burst of total-body cardio interval exercise keeps this cardiorespiratory effect going even longer.
Here are the five exercise categories that make up a Fat Loss Five circuit:
1. Upper-body pushing
2. Upper-body pulling
3. Lower-body leg- or hip-oriented
4. Core
5. Cardio
Figure 9.1 At-Home Workout for Beginners Program 1
Publisher : Human Kinetics; Second edition (August 14, 2023)
Language : English
Paperback : 312 pages
ISBN-10 : 1718218486
ISBN-13 : 978-1718218482
Item Weight : 2.2 pounds
Dimensions : 8.43 x 0.71 x 10.87 inches
