First off – yes I am going to be blogging about some exercises that no self respecting kettlebell instructor would ever blog about *gasp!* But hang with me and it'll all make sense in the end.
Ok, so Alyssa Milano looks bangin'.
Now, I know, she looked bangin' 20 years ago – which is cool – but I'm more impressed when someone looks bangin' after 40 and a year after having a baby.
And – even better – she had a hard time losing the baby weight.
Why am I stoked she had a hard time losing the baby weight? Because I don't write for people that fat loss comes easy for. I write for people who want to lose *stubborn* fat. And a lot of women find that fat becomes a little more stubborn after having a baby, and a lot of women find that fat becomes a little more stubborn after 40.
That's why we're checking out what Alyssa does.
Alyssa has been known to work with famed celebrity trainer Gunnar Peterson.
Gunnar has been known to recommend: “Be sure to use weights, weights, weights, and weights… and then some weights!”
He's often recommended squats, lunges, pushups, pullups, kettlebell swings – all of the staples you've read here before, but he also hits them in a way that you've NEVER read about here before.
How Gunnar MASSIVELY Increases The Metabolic Load of The Basic Fat Loss Exercises
Metabolic Load is a fancy way of saying how much energy is used – or how many calories are burned. Not just in the exercise, but post exercise.
*Side note: If you've read that the amount of calories burned post workout by EPOC was incorrect, you're right. The truth is, metabolic strength training does burn more calories post workout, but it's not by EPOC. Scientists haven't figured out *why* metabolic stength training increases your metabolism, but they all agree that it *does*.
Three ways to increase metabolic load of a basic exercise:
1.) Add a twist or rotation
2.) Add a dramatic level change
3.) Add a sideways move
These three tricks can be added to any of the basic exercises we love, like squats, lunges, presses, and rows. Most people are shocked at how much something like a twist increases the amount of work required.
Most moves we do in the gym are exactly the opposite of these three things – They're only front to back (no side to side, twisting or rotation), they have a pretty small range of motion (no dramatic level change).
Gunnar Peterson Demonstrating Three Examples:
Side Lunge with Wood Chop: This is a sideways lunge with a massive level change of the weight, and a little bit of a twist. I added the red arrow to demonstrate how far the weight is moving.
"T" Pushup : This is a pushup with rotation. Again, I added red arrows to demonstrate that the body is rotating a full 90°
Squat Press with Twist: This is a massive level change and rotation. Again, I added a red arrow to demontrate how far the dumbbell travels from the bottom of the squat to the top of the press.
This is an even bigger rotation: Gunnar here is rotating his hips and trunk a full 90° at the top of the press.
The Right And Wrong Way to Use These Fat Loss Power Moves
The right way is to use them as part of your interval training *after* you've done your straight ahead strength work. Do your heavy squats and your heavy pressing movements first. Then, at the end of the workout, you can use these for your cardio or intervals or metabolic work or what ever you want to call it.
The biggest mistake most trainers make with these kinds of moves is that they are all that they do.
Huge mistake. The reality is – you still want to get strong in the basic moves. This is just a way to massively amp up the metabolic fat loss power of these moves when you are doing them at the end as part of your finisher.
If you've never done these before, you will be blown away. Just grab 20% of your bodyweight in dumbbells, and run through a circuit of 10 reps of each of these (5 in each direction), for three circuits. It'll blow your mind (hat tip to Alwyn Cosgrove for running me through something like this to impress upon me how good it actually is).
So, since Alyssa hasn't talked much about what she does at the gym, but we know that she's worked with Gunnar for years, we can extrapolate that Gunnar's staple moves are part of her program.
We also know she got the food right (of course), she's mentioned at times she did The Zone Diet, and she's now a vegetarian (doing a veggie version of The Zone is just a matter of getting enough vegetarian protein).
Alyssa also said that for this photoshoot she cut carbs for three weeks (going high protein, high veggies, and healthy fats) and she hit the gym five times per week.
So there you go: Strength Training + Metabolic Strength Training Circuit + Eating The Zone Most of the Time + 3 Weeks No Carbs Before Photoshoot.
by Josh Hillis
P.S. My first two coaching programs are closed, but I still have slots open in the third coaching program. Folks in the coaching program are getting their food locked in and losing pounds on the scale, stacking relatively small changes.
P.P.S. For about ten years now, people have been getting awesome results with my e-book The Stubborn Seven Pounds, and for about three years people have been jumpstarting their fat loss with The 21 Day Kettlebell Swing Challenge. It's always smart to go with programs that you know work.