This week I’m committing to hitting a brand new intensity level with my workouts – kill mode is ON.
Who’s with me?
Boom!
Here’s a little-publicized fact:
If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.
Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.
Let me ask you this…
When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.
But it’s absolutely necessary.
Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.
Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.
Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.
That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.
Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).
And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.
What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:
Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins
Boom!
A practical example:
Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.
That’s kill mode, and it works — bigtime.
Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.
But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.
Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!
So here’s what I want you to do: If you’re willing to commit to giving “kill mode” a go in your next workout, respond by leaving a comment below. At least 200 comments and I’ll be back tomorrow with 3 more workout tips for maximal fat loss.
Time to DOMINATE.
Joel
P.S. This is your opportunity to show your commitment to pushing yourself and taking your workouts (and results) to the next level by commenting below. Step out and make the commitment – I’m first in line, and I want you with me. Talk to you in the comments section!
Related Posts
286 comments - add yours
I really enjoyed this article – it was a great reminder on how important intensity really is.
Count me in!
Susan
I’m definitely going to implement this tactic…thanks for sharing!
-Mike
It’s definitely ON today! Can’t wait to hit it hard. Thanks for the motivation!
-R
I’m in! Pushing myself when I feel uncomfortable is something that I know I should be doing, but it’s so easy to just stop. I know I need to push through that if I’m going to get past this plateau.
I’m down! I haven’t been pushing myself lately but this is a good reminder of why I should be.
Im definately game and looking forward to it. I love pushing myself to another level. :)
mine is everday in killer mode…..:)
Thanks for all the info. Sounds very inspiring. My concern is I am 60 yrs young female. No health problems of which I am aware. I get regular check ups and gym regularly but not too intensively. Is it safe fo rme to push myself to those limits?
Great post! I actually recently did this and told some of my family about this, but I didn’t know it worked THAT well! So I’ve been doing barbell complexes for cardio and I have had to break past this mental barrier and just keep going. THAT is how you determine who is a quitter and who is not. Here’s some advice that I’ve given out recently… When you feel like giving up, go further. “Never save anything for the swim back.” Obviously, you don’t want to overtrain by working longer, but you definitely want to put all your effort into it. 110% of it.
Thanks for the pumped message! I’m stoked and I’m flipping the kill switch on!
Oh yeah, I’m in! Definitely a great post for marathon runners and bicyclists. My brother rides 80 miles to sometimes more than 100 miles like every week or so because he rides on a team.
So here’s a question – what type of workouts are you implementing something like this with? Resistance training? Cardio? Both?
nice article , trying to push myself to limits during my workouts.
exelente muchas gracias por el concejo
woow really shows im not putting in the work as i should be i need help and advice count me in ………….. from kylie
I’m game. So is kill mode turn on for 45 minutes in every set of ur last 30
seconds?
Thanks for the motivation Joel. It seems pretty common sense that working harder would yield better results, but I had never really thought about the calorie burn post-workout
Hey, Joel i’ve been quite busy for the past few months and its been a while since I’ve actually worked out. But, since i’m finally free, do you think that a complete beginner (cause that’s how i feel rite now) can get the maximum resullts from this ‘kill mode’ thing; or do you think that i should take a few days getting my body used to working out before starting this thing? Cause i want to start this thing as fast i can
So I could do this with any type of workout but push for 30 seconds then do it fairly easy for 30 sec?
Like burpies, jump rope, running, biking, ect?
In the morning, I will hit the gym. It doesn’t know that I plan to kill it.
Mike
I had forgotten the phrase, No pain no gain, thanks for jogging my memory and the techniques!
You must be logged in to post a comment.
Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...