Full-Body Exercises

3 Finishers for Fat Loss

Put in a few minutes of overtime with your next workout in order to release deep, stubborn pockets of unwanted bodyfat.

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In order to lose body fat you need to burn fatty acids by doing workouts that have a high metabolic cost. One great way to do that is to add finishers to your workouts 3-4 days per week.

Hormone-sensitive lipase is crucial for inducing this process because it mobilizes free fatty acids from adipose tissue, releasing nasty fat into the blood stream. Then, carnitine transports the free fatty acids into the mitochondria where they can be burned for energy.

This is the main thing that people are confused about when it comes to exercise and fat loss. You need to produce a tough metabolic cost in order for this process to happen. Jogging, yoga, and other low-intensity activities just don’t do this.

What does produce a high metabolic cost is intense exercise. Or, more specifically, intense exercises or combinations of intense exercises that stimulate all the major muscle groups. This type of training induces the highest metabolic costs possible. And your stinging lungs and burning muscle bellies will be evidence enough of that fact after you’ve had a dose of these three workouts.

Behold, The Finisher

Putting a combination of exercises that last about 5-10 minutes at the end of a sound strength training workout is perfect since your energy stores are low. Particularly, your glycogen stores are low, putting your stored fat front and center as your primary fuel source. A good finisher will help produce great fat loss and it nails the demand for energy at this point in the workout. Remember hormone-sensitive lipase? This will be called upon in the adipocytes in order to provide energy.

You’ll also be training fatigued, which has the added benefit of building mental toughness. If done correctly, you will have nothing left in the tank at the end. This is crucial if you want to produce results. If you feel a little bit of nausea and exhaustion, you can be sure you turned on your fat burning engine.

A good finisher is not haphazardly thrown together either – it needs to be challenging and realistic. It makes no sense to injure yourself or perform poor quality movements. You will notice that we prescribe exercises that don’t take a ton of skill or coordination. Foundational movements such as deadlifts and Olympic lifts should be reserved for the beginning of a workout, when you are fresh and can load the bar with appreciable amounts of weight. This doesn’t mean that they can’t ever be used as finishers but their greatest benefits are had by hard training early.

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