It’s on! I usually start sucking wind after 6 push-up to box jumps. I’ll start killing myself and do 15 per set and see what happens.
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!
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286 comments - add yours
Kill…..or be killed.
Looking forward to the new workouts! It’s not really rocket science stuff here, but I think we all forget about it. About pushing for those few more reps… A few more minutes… Another set! Can’t wait to try the new workouts!! =D
I will have to slow down some but I will try it.
Hi Joel,
I remember reading or hearing that if you are doing a set of 10 exercises (presses, squats, or the likes) The one that does the most good is……….. the 11th.
Thanks
Like my name, yes I am old (46) and even thou I was in the special forces the last 4 yrs of my military career, it’s been over 15 yrs I’ve donde serious workout. Mostly due to injuries. But been at it now for 16 months now, but do want to take it at a higher level.
Kill Mode is ON! for me! lets tear it up!!!
I’m in! Busy with Phase 2 of my Premium web-based coaching with you and doing great! Going to push as hard as I can in all aspects:-)
That’s how I train almost every time in my kettlebells class. The advantage of group training is that you are more likely to push yourself to the limit in order to keep up with the rest, and having an instructor that constantly goads you helps as well. It’s rare that I don’t find myself absolutely wiped after a workout.
very inspiring
Wonderful, How did you do this, please sere with us…
Thanks Marius
really looking forward to this methode….hope to get workout tips for
Great article joel. would really be helpful if you can share some more workouts that would dominate us.
Wow! As a stay at home mom with limited time, kill
Mode is just what I need to get n stay in shape !
Boom!! count me in for that fella… Time to get burning some bad ass fat..
Sounds awesome I will use ot to further advance my clients results as well as implicate them in my own workouts. Look forward to more posts, you are a great motivator!
I just did enter the kill mode a few times in my workout today. I absolutely swear by it: no pain, no gain.
Epic blog dude… really makes sense.. no pain no gain.. ;)
the tips you are giving no offence here sound like what Beach Body’s (Insanity) are. I have done part of that workout and can tell you yes it will have you sweating buckets and gasping BUT hard work gets results
I am in. Count me on this. Thanks.
I just finished my kill mode workout:)))
Count me in!!!
I am going to try my utmost best. I’m in.
Very true Joel. Hope with post like this you will have more customers. But do not be so cruel and wait for 200 comments :)
Sow here some questions of “older” younger people and people without good level of GPP. I am not a fatloss coach, but for start I think this people can achive very nice result with resistance training in range of 20-25reps(with 90% resistance for this rep number). Combine some upper-lower body movement, 2 to for exercise in circuit for 10-15 minutes(for the absolute beginner 45min is overkill) and do it 2x daily.
Your opinion?
First of all I started doing some small dumbells, then slowly worked up, then read a document by Pavel Tsatsouline who said more or less that no-one got anywhere by “playing” with weights so I to try, I added 50% more weight – and shifted it. Today, I have doubled the weight I can pull on my arms and damn is it hard… and it works up a heck of a sweat and you feel good afterwards… but there is one problem. It’s hard work! After a while you lose motivation if you do not set your actions every day in stone, you let things slip and I am 100% guilty of this. I have not lifted a weight for 3 days and not gone swimming at the pool next to the office for over 2 weeks. It’s always “tomorrow”…
tl;dr – Getting the mindset is almost as important as doing the work itself as one without the other = failure. I need to motivate myself and not get sidetracked!!
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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...