So we’re at it again with Mike, who’s gonna lose 100 pounds in no time. But he’s not gonna do it with shitty diets and pills or any of that crap. He’s gonna do it by moving and building muscle because that’s how you gotta do it—that’s the right way.
In episode 1 of Training To Lose 100 Pounds, we started with mainly legs and lots of cardio. We wanted to get Mike’s body uncomfortable because that’s what’s gonna force his body to respond and adapt—same shit as in overtraining or in Alpha Shred, you know what I’m saying?
For day 2, we stepped things up a notch. Mike was naturally sore from day one, especially since we hammered on legs. So, when you feel this, you wanna also go at it again.
It’s not as hard as the day before, but you still wanna make it a big part of your workout because otherwise, lactic acid settles in, and the soreness lasts longer.
Day 2 workout was a mix of shoulder and legs, emphasizing keeping Mike’s heart rate up because that’s how you ensure that you’re burning fat throughout your entire workout and sometimes even for hours after you’re done working out! Alright, onto the workout
Warm-up: 5-minute Run
Adjust the time and speed as you need to. When losing lots of weight, running can be very good for you. If you’re not used to it, you may only be able to do it for a couple of minutes but just keeping going after it, and, over time, your body will be able to run for longer.
Exercise #1: Thrusters (1:13)
Listen, this movement is great. It engages your entire body, and from a cardiovascular perspective, it gets you going even without weight. It’s good to try to do this fast, but you gotta keep your form in check. You can’t compromise your form for speed—never!
For this movement, you wanna go down in a controlled manner and then explode up. Also, work your weight up in terms of reps. Knock out some with just the bar, and then add weight progressively to avoid getting comfortable with the weight. You always want your body out of its comfort zone!
Exercise #2: Squat/Trap Row
This is the same type of movement as with the thrusters, but this time, you’re rowing vertically instead of pressing up. This engages a different part of your shoulders and also your traps.
When I first saw Mike, he wanted to lose some body fat, but he was doing some fine-sculping exercises. That wasn’t going to cut it because you gotta do some big-complex compound movements when you wanna lose weight. That’s how you engage your entire body and burn fat. The other stuff is for fine-tuning the details, you know what I’m saying?
Exercise #3: Weight Push/Shoulder Lateral Raises
Mike was now feeling it, so we moved to a supper set of weight push plus lateral raises. Here, I wanted to keep his heart rate up and then hit him with some strength exercises for optimal fat burning results.
Exercise #3: Suicides
This one is a killer cardio exercise that can get anyone on their feet. Basketball and tennis players tend to do it. All you have to do is run back and forth and touch the ground. Every time, however, you’ll run a little further. Then, once you hit your maximum distance, you’ll come all the way back down.
Exercise #4: Ten to Two
This is a box jump and push-ups superset where you start out with 10 reps of each exercise. Then, as you move through each exercise, you decrease 2 reps all the way down until your last part of the superset is only 2 reps of each movement.
How To Lose Weight Fast
I told Mike in the beginning that we were gonna be doing shoulders today. He probably thought he was gonna be standing around all the time. No. We did a lot of complex compound movements. Everything we did included the entire body.
This is how you’re supposed to be training when you’re overweight and you really want to be efficient about seeing results fast. And these are movements that I’ve been putting people through for a long time. My private training clients know this because they’ve done this type of stuff.
Give my man Big Mike some encouragement in the comments squad!