300 Workout for Weight loss
One of the greatest breakthroughs in recent weight loss workouts came in 2007 when the 300 workout was published in Men's Health magazine. Millions of men tried the 300 workout and added it to their weight loss programs.
However, most guys were doing the 300 workout incorrectly. The trainer who designed the program, Mark Twight, intended the 300 to be used only on an infrequent basis, not 3 times per week as many guys were doing. After all, it's a great workout, but not a completely balanced workout, and doing it three times per week indefinitely could lead to overuse injuries. Finally, it was meant to be an all out challenge, something that you get "psyched up" for, not a regular workout.
But the 300 workout still works for weight loss if used properly. It works because it keeps guys motivated to challenge themselves over time to see if they can improve on their results. It's the competitive edge inside every guy that will make him come back for more. Here is the order of the 300 workout from Men's Health Magazine.
50 box jumps
50 Floor Wipers
50 Kettle Bell Clean & Press (per arm)
There you go...300 repetitions from 7 different exercises. All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
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You should only do this workout once every 4 weeks at most. But every 4 weeks when you repeat the workout, you can try to better your score. This keeps you motivated to stick to your weight loss workout and exercise program.
It also works to burn fat because the workout is intense, and works a lot of muscle groups with each exercise. Plus, there is no slow, boring cardio exercise. I'm not a big fan of the Floor Wipers movement, but everywhere I go I see guys adding that exercise to their abs workouts and hoping to lose fat with that movement. The pull-ups, deadlifts, pushups, and box jumps are a killer way to start the program. It was as soon as I started the box jumps that I started to slow down a lot.
But again, don't do this exact workout every time you go to the gym. Instead, incorporate some of the 300 workout exercises into your weight loss program along with other great fat burning exercises.
For example, in workout one of your week, focus on deadlifts and follow that up with pull-ups. Add in a lower body exercise, such as lunges, and then finish off with the floor wipers. In your second workout of the week, start with Kettlebell Clean and Presses, followed by pushups, and then an abs circuit. Finally, in workout three of your fat loss program, start with box jumps, followed by chinups, and then back extensions. Each workout can finish with interval training.
Train with this weight loss workout program for 4 weeks, and then re-test your 300 workout performance.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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