How To Use Cheat Days and Density Training to Burn MORE Fat
If I had to describe the Xtreme Fat Loss Diet in just three words, those words would be:
You see, the entire foundation of XFLD is a rotation of various “types” of diet day, each set up one after another in the most scientific fashion possible. That’s where “variety” and “strategy” come in. Which brings us to “synergy.”
Thanks to a super awesome dude we’ll call “Rohn Jomaniello,” XFLD can be used alongside four unique and incredibly effective styles of training. When each of these training styles is pair with a corresponding type of diet day, each becomes exponentially more impactful.
Most of my other programs–from to Super Hero to my Engineering the Alpha–feature different training styles in each of the various phases. And that’s great for a long term approach intended to help you with every aspect of fitness, from body composition to endurance to strength.
However, when your goal is PURE fat loss in a very short time frame, I prefer using a different training style nearly every workout. This helps exploit inefficiency:if your body is not good at doing something, you need more energy to accomplish a task; therefore, by changing things each day, you stay ahead of the adaptation curve and keep burning more calories. Obviously, this helps encourage maximum fat burning.
Moreover, if these training styles are intelligently designed, they can help to create a more beneficial hormonal environment that supports both specific and global fat loss efforts.
It’s for these reasons that the exclusive training manual I’ve created specifically to be used with XFLD features multiple training styles rotated over the 5-day dietary cycle. During the program, you’ll be using custom dynamic training, density training, lactic acid training and strength circuits, the Xtreme Fat Loss Diet has various diet days, including (but not limited to) protein-only days, fast days, and everyone’s favorite–cheat days.
Speaking of using Cheat Days to burn fat, that’s a great segue for a discussion about specific, strategic pairings of diet and training days for the purposes of creating synergy. More specifically, it leads us into a discussion of the training modality you’ll be using on those days: Density Training.
Originally developed for hypertrophy (building muscle) density training is the perfect modality to utilize when you have a caloric surplus on Cheat Days.
Training Density refers to the amount of work you do in a given time frame, or over the course of your training session. The idea of increasing the density of a training session is not new, but I’ve put my own spin on it to make it more effective for fat loss as well as muscle gain.
Traditionally, you were able to increase density in one of two ways: either do more work in the same time period, or do the same amount of work in the same amount of time.
With the version of density training in XFLD, we take it a step further and have you do MORE work with MORE weight in the same time before. That’s where the muscle gain comes on in.
To help facilitate fat loss, we set things up with fast-paced circuits.
To be more specific, you’ll have a circuit of 3-5 exercises, each of which is to be performed for a predetermined period of time.
Instead of having a predetermined number of reps, you’re going to be performing each of these exercises for time—you simply have to do as many as you can in a given time period. That’s where general density comes in. The idea is to perform more reps on each exercise, and that’s where the increase in density becomes a factor.
Now, here’s where it gets kooky: for your second circuit, you’ll be using heavier weight—substantially heavier weight. Rather than just create density circuits, I also took advantage of some other cool things that happen when your body adapts and seems to get instantly stronger.
Not only are we seeking to increase reps, but also increase weight before we repeat a given exercise. Again, this is applied to all exercises within a circuit.
Camera cut off (see note below)
NOTE: UNFORTUNATELY, I was having Dave shoot these videos on his phone, and it kept malfunctioning. What are you are seeing in the video is my FIFTH attempt at capturing video of circuit two, which accounts for my compromised reps on the first exercise (rows).
If not for all the stop/start crap, I would have gotten more reps than the first set. And in fact, I did JUST THAT on the other two exercises.
You see, the first set serves as what we might call a neurological primer; that is, while it is certainly hard and helps you burn fat, that set is really preparing your body to move more weight your second set.
As is probably obvious, lifting heavier weights requires a lot more effort, and providing that effort a greater expense of energy. Lucky for you, that energy is in the form of calories, and so density training is also a great fat burning routine, particularly the second set of any circuit.
You may be wondering why it would be necessary—or even beneficial—to perform a fat-burning type workout on a Cheat Day, when you’ll probably be in a caloric surplus.
The answer, my friends, is Excess Post Exercise Oxygen Consumption, or EPOC. EPOC is what is responsible for extended calorie expenditure, or what we like to call “the afterburn” effect. That is, you’ll continue burning calories long after you’re done working out—for up to 36 hours.
That means that performing density training on your Cheat Days will not only help you build a bit of Lean Body Mass, it will ALSO keep your metabolic rate elevated during your FAST Day, while you’re already in an extreme caloric deficit—it’s not hard to see how that leads to Xtreme Fat Loss.
Overall, I’d say Density Training ranks very high on the Scale of Awesome.
In fact, as a frame reference, I’ve provided a Scale of Awesome for those of you who don’t have a copy of it handy.
9 – Awesomely Awesome: Rocky 4, the Internet, Arnold Schwarzenegger
8 – Very Awesome: Fight Club, first kisses, Density Training <== ahem
7 – Quite Awesome: Graduating college, 1st edition books, Craig Ballantyne
6 – Pretty Damn Awesome: Rocky 3, puppies, the iPhone, ice cream
5 – Standardly Awesome: Scooter gangs, Rocky 2,
4 – Almost Awesome: Winning your fantasy football league, my facebook
3 – Not Awesome: Blackberry’s, blow-out haircuts, over-cooked steak
2 – Un-Awesome: Getting dumped, swine flu, the Jets
1 – Awesomen’t – Computer crashes, Rocky 5, Ambrose Jakis, being too lame to have a sense of humor and appreciate my list.
Of course, for more information about how to take advantage of strategy, variety, and synergy and utilize the MOST effective combination of diet and training for the fastest fat loss, check out the Xtreme Fat Loss Diet
And, now that you know how to combine Cheat Days and Density Training, keep in mind that you’ll be burning fat as early as tomorrow…WHILE eating your favorite foods.
—–> Know about it.