Train Like Jim: Pre-Feast Fat-Burner

JYM_Training_Image_TrainLikeJimPreFeastFatBurn

Trying to eat clean 100% of the time is a futile endeavor and, frankly, not a whole lot of fun. I’m a firm believer in letting yourself eat what you want from time to time, particularly around the holidays with family and friends. One way to offset a big, not-so-healthy meal – like the one you may be planning to eat on Thanksgiving or Christmas – is to precede it with an intense workout. This way, your metabolism will be running high and the feast will (more or less) serve as a post-workout meal. Granted, you may very well be eating way more than recommended, but hey, you’ve gotta live a little, right?

The workout below is one I actually did a few years ago right before a big Thanksgiving meal. I hammered my chest, triceps, abs and calves with a barrage of drop sets, extended sets and supersets to maximize intensity and thoroughly exhaust the muscles before indulging in a great meal. (And, of course, feel free to add cardioacceleration between sets or Tabata intervals between muscle groups to further ramp up intensity and fat-burning.) It made the food taste that much better!

Exercise Sets Reps Muscle Group
Smith Machine Bench Press 4 12,9,9,8 Chest
Drop Sets 2 do 2 drop sets on last set
Cable Crossover (Low Pulley) 4 10 Chest
Drop Sets 2 do 2 drop sets on last set
Reverse Grip Incline Dumbbell Press 4 8,8,7,6 Chest
Superset with
Dumbbell Incline Bench Press On Bench Both Arms 4 to failure Chest
Smith Machine Close-Grip Bench Press 4 8,8,7,6 Arms
Drop Sets 2 do 2 drop sets on last set
Triceps Pressdown 3 12 Triceps
Drop Sets 2 do 2 drop sets on last set
Overhead Cable Triceps Extension (low pulley) 3 12 Triceps
Drop Sets 2 do 2 drop sets on last set
Hanging Leg Raise 3 to failure Abs
Superset with
Decline Crunch With Twist 3 to failure Abs
Seated Calf Raise 8 20 Legs
Leg Press Calf Raise 6 25 Calves

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