Charles Bronson
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September 17, 2015
How to lose 5-7lbs of fat – FAST!!!
April 7, 2016
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1. Skip meals.

They call this intermittent fasting these days but simply skip  2-4 meals every week. The key is to NOT make up with it by eating more later. Stem your hunger by drinking lots of water and black coffee or tea.

Empty Plate_0

2. Circuits.

Circuits get the whole body working and moving. This gets the lungs burning and you should be sweating profusely at the end of a good circuit routine. This adds up to increased fat burning on top of your regular training. They are quick (15-20 minutes) and can often be done anywhere.

Pick 5-10 exercises. Choose body weight, weights or cardio machines. Now pick reasonable rep ranges for each. Now do them back to back with little or no rest. Then repeat this 3-10 times depending on how many exercises you have.  Rest preferably in between each circuit. Literally thousands of options. Burns tons of calories, gets the whole body moving and you’ll feel more athletic. Time the whole thing and beat your time every week for 4-6 weeks and then switch circuits.

Here’s an example…

Burpees x 10/V-Ups x 15/Split Jumps x 10 (each leg)/Pushups x 15/Squat Jumps x 10 – repeat 5 times – enjoy!

3. Suckins.

That’s what I call them anyway but actually they are old fashioned vacuums that bodybuilders did religiously pre-1980. No matter who you are I guarantee ‘suckins’ will tighten your waist.

I also do them with added band resistance but to start with – get on all fours. Now, pull back and squeeze with the abs, sucking your internal organs back as far as possible. It will take some time but eventually you will have full control and be able to hold the vacuum for 30 seconds. I like to do 1-2 sets of 10 at the end of my training.

The king of vacuums – Frank Zane!

vacuum-frank-zane