Superset workouts are by far the easiest way to organize workouts that allow you to put on lean muscle mass and burn lots of fat. The following are some of my best articles about superset workouts:

• Use Supersets to Torch Those Love Handles
• For More Muscle and Less Fat, Try Escalating Density Training
• High Intensity Superset Workout for More Muscle
• Lose Fat with Supersets and Trisets
• Intense Workouts for Busy People
• Beginners Workouts: Effective Dumbbell Training without the B.S.

For some great superset workouts, check out the following programs:

• Gladiator Body Workout (Combination Bodyweight and Dumbbell Program)
• Workout Without Weights (Bodyweight-Only Manual featuring Unique Intensity Techniques)

Yesterday, I ran a short interview with my good friend and client, Dom K. Re-reading the interview made me realize four strong facts about fitness that he expressed through the short interview:

1) You can put on muscle and lose fat at the same time, it just takes longer.

Dom stated that he was 170 lbs when he first started, and he’s still a 170 pounds. However, his arms, legs and chest are much leaner. He’s also starting to see some signs of a six pack, whereas before, you could see that this guy was on a “bulking” phase. Everyone around him’s telling him he looks a lot “smaller.” Smaller while maintaining the same weight only means one thing: he’s put on muscle, while losing fat.

2) You can’t do everything in one day.

When Dom started out, he was hitting the gym 3 days a week, training with me 5 days a week, and playing basketball 5 days a week. I suddenly saw a decline in his performance in my workouts and he constantly complained of feeling tired. I knew he’d been over training. I told him he had two choices: eat more, or cut down on training. He decided to cut back on basketball at first. But when school started for him, he dropped our sessions to two days a week. Since then, his performance has gone up.

Image by phoneyman
3) Train fast and explosive for a higher vertical jump.

When I asked Dom what results he’s seen in basketball game, he said “I don’t know how, but I can jump higher.” Our training involves a lot of explosive moves such as the kettlebell swing, a variety of cleans, and sprinting. We also train as fast as humanely possible as we’re constantly pushing ourselves against the clock. This style of training is what helps with your explosive power.

4) It takes time, consistency, and proper form.

Dom said that he’d wasted three years before he got it right. I gave him his first gym workout a little more than a year ago and I trained him for a few days with a free one week pass to LA Fitness. In that time I basically taught him the big lifts he wasn’t doing: push press, deadlift, power clean, and bent over row. He has been following my advice ever since and the amount of time he spends on bicep curls has dramatically decreased. Everything takes time and consistency, but only if you’re doing things the right way.

I’m five weeks away from my one-year anniversary of deciding to make changes in my training and diet. Since my first 13 pound weight loss, it’s been an uphill battle to lose those last 7 pounds that I wanted to. I’ve gotten considerably leaner in the mirror, however my scale hasn’t changed much. I’m unsure how much fat or muscle I need to lose/gain to start seeing that six-pack of mine. However I do know one thing: I’m not giving up. After all these years of training I’ve sure learnt a few things. The following is an analysis of everything I’ve tried over the years and how I plan to use them over the next few weeks: An Analysis of Weight Loss methods and Training Program.

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