Fat Loss | Rapid Weight Loss | Fast Weight Loss

I think you need to use a higher resolution for the image. It is quite hard to read.

The image is linked to a PDF.

Can DB Pullover substitute for Chinup/Lat Pull Down?

This looks fun! I’m currently on Afterburn 2 to lean up for summer, but I’m trying to get Stacey on board to use the Warp Speed Fat Loss program (and hopefully be one of the people chosen for the free program) as she needs something to help her lose up to 30lbs as quick as possible and in as short a time frame as possible.

I’ll give her this workout to perform this weekend. Maybe I’ll even do it with her for “fun!”

This looks like a fun workout… maybe there’s something wrong with my definition of fun.

I’m always looking for a new and improved ways to get my cleints dropping body fat. The record so far is 7lbs in the first 6days!

Whew! That looks tough! I’ll do it Sunday after I recover from today’s Workout A from Stage 3 of Alwyn’s NROL4W workout! Thanks for sharing!

I went ahead and tried it this morning. 10 minutes never seemed so long (x2). I went kind of light and used inverted rows instead of chin-ups, but it felt good and I’m still pretty energized. The intervals were easier than the ones I had been doing so I was able to ramp up the intensity a little more. Probably a good thing. Now if you can just get me back on track with nutrition. Thanks so much.

Looks great- friggin GREAT. Love the EDT-style timed supersets, I’ve always dug the idea behind that plan, but never gotten around to it- this is very much like piggybacking EDT onto Afterburn. Sweet. Too bad we already hit the gym today, I’ll have to wait till Sunday to nail this. I’m really psyched, guys. Good shit.

How many workouts like this a week are there? Can you give us a sample schedule.

i was really happy to read this and see that it is very close to what i do when i work with my clients

i start with a strength exercise (squats, deads, squat thrusters , high pull )

then on to two circuits that have as little rest periods as possible

then a finisher followed by hiit

cant wait to read the book
hopefully i wil be able to provide even better results for my clients
(and myself !!)

Ok, a question. I’m just listening to the interview with Alwyn, and I’m wondering if I can do this program. I’m in Stage 3 of NROL4W, so I’m used to lifting hard and pushing intensity; however, I am at least 50-80 lbs overweight (still) and I’ve got arthritis. My arthritis is fairly under control with meds and exercise, but I don’t want to push too hard and change that. Does that make sense? My gut says that I could push myself to do this since I’m already doing well with the NROL4W workouts, but I’d like to know a little more. THANKS!!

As one of Mike’s clients, Ive already had the pleasure of doing this workout. I loved it! It really is fun, while still being challenging. I always ended it feeling like I got a really good ass kicking. But the best part of all was the results! I lost a signigicant amount of fat and inches. Mike and Alwyn are awesome!

I’ll be trying this today. It may look easy but I know its going to be tough.
Bec

Great workout! It was a nice change up for me to do 6 rep squats with heavier loads than the 15 rep squats that I’ve been doing. The 2 second hold at the bottom was brutal one the last few reps of each set.

As for the two 10 minute circuits, they were so much “fun” that I had to check the clock after the first circuit because I thought it was counting backwards! Seriously, how’s come the snooze on my alarm clock doesn’t last that long?

I can’t wait to see the complete package. Thank you for the preview.

Well, I just got back from the gym, having completed this workout.
Including a 3 minute warmup and a 5 minute cooldown on the interval, it took me 50 minutes. In and out in under an hour, and a effective workout to boot.
When I looked at this workout on paper, it looked easy. I thought 10 minutes on the two weight sets seemed short.
Well, about 5 minutes into it, I was thinking the clock was broken.
I love the 6 reps which allows more weight and more sets, it keeps things moving quickly.
I look forward to seeing more of what is in store for this great workout.
angie

Are you doing a pushup on the stability ball then doing the prone jacknife in one movement? or are you doing a set of pushups, then a set of prone jackknife, then moving on to A2? Basically, is it 2 separate exercises, or are they combined??? you can reply at Megansutton@Hotmail.com

You put your feet on a stability ball, do a push-up, and then a prone jackknife so it is a combo movement.

In the Warp Speed Fat Loss System there is an Exercise Library that includes images and descriptions of all the exercises.

-Mike

“Can DB Pullover substitute for Chinup/Lat Pull Down?”

No, you can’t make that substitution.

“How many workouts like this a week are there? Can you give us a sample schedule.”

You’ll be exercising 6 days a week.

I tried the workout earlier today and must say it’s harder than it looks!
I did have to modify the exercises slightly due to equipment limitations, but adhered to the principles.

I know some people have downplayed the importance of EPOC lately in some of their studies, but if that workout doesn’t boost the metabolism considerably then I don’t know what will!

I look forward to seeing future workouts and how they progress throughout the progam.

Thank you once again.

I did this workout about an hour ago. It’s structure is absolutely PERFECT.

I love lifting heavy (cardio…not so much), so I eagerly dove right in with the heavy squats. After that I was feeling pumped up and ready for more, so mentally I was able to handle the circuits.

After the HARD feel of the squats, it was easier to will myself past the fatigue for the full 10 minutes, and it was nice to be able to switch up the exercise after only 6 reps. 6 reps–I can do that!

Then as long as your heart’s pumping, might as well finish it off with intervals. Those seemed really short! Time flies when your head is about to explode.

After I scraped myself off the floor, I felt SO good. I can STILL feel my furnace burning like crazy. I love it.

WOW !!!! I’m typing this on my labtop on the floor at the gym where I just finished or should i say was fininished by THE FIRST WORKOUT ! the holds for 2s on the squats were interesting, well excruciating is a better word. I made it through and then on to the circuits…..about half way through, I am wondering how the hell I got myself into this mess !!! I made it though again and then onto intervals
I actually like these…. I was definitely cooked at the end of the workout…..good cooked !!! I was laying there on the ground……when I tried to imagine, that if this was the first workout in the program, what would the last one look like ?
Thats when I think I passed out !!!!
Conceptually the workout is brilliant,
practically, it is simple and to the point and spiritually, well lets just say I was praying quite a bit throughout the course of the workout….My gym will close in about 10 minutes…..I am going to see if I can just sleep here….on the floor tonight……Oh yes….o’blessed sleep……..All i can say is WOW !
(wild,outrageous and wonderful)

Just did the workout. Wow. I can see how this is gonna be some good stuff. Looking forward to the program!

Quick question: I have about a 4-5 minute drive to a big parking lot where I can do sprint/jog intervals up and down the rows where nobody parks, is it ok to take a few minutes after the last circuit to get there and do the intervals? Or do I need to find a way to get right into the intervals after the last circuit?

My lifting partner dubbed Circuit A the “666″ . I liked the workout and can see how it would be effective. Can’t wait to see the rest. Can we get part 2?

Ok…my friend and I just did this workout….we are soaking wet from sweating. That was awesome!!! We loved how it was a challenge, and to the point-no messing around. You are in and out of the gym in anhour. Can’t wait to see what the next 28 days bring!