I’m in…. I’ll be on the bike at the Beehive….float like a butterfly, sting like a bee…….
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
Joel,
I do not have a calorie counter/meter so I don’t know what I am actually burning. I do know this, though. I know I have better results pushing through all of my workout with out much resting. This article just reaffirmed what I had thought. Thanks for putting the parts together for me!
Mark
Joel – What do you use to measure your calories burned? A device like that, which is accurate, sounds like a good motivational tool.
Kill Mode! Bring it on :) I will be doing my ft workout tomorrow so I will put kill mode to great use! Cant wait to check out my cals burnt at the end and in the time following the workout! Thanks for all the awesome emails and tips!!!!
I Wad totally in the kill zone in my last workout and I surprised myself!!! U have just given me a reason to do it again and again!! It makes me feel like I’ve achieved something, rather than just gone through the motions…I’m
In!!
Hi Joel
It is well known that it is hard work and Hi intensity that pays off. You article hit it right dead on. I do have one question What brand of calorie monitor are you using?
where i’m from my family always asks me….whats the secret soldiers use to make it in the physicals that the job truely requires. You my friend said it all in 1 go. I would like to gently remind everyone who might read this post the importance of BREATHING if u don’t breath properly while your working out by the time you make it into “kill mode” your just about ready to pass out from dizziness or blurry vision.
Too many times I’ve been guilty of just going through the motions. I really need Kill Mode in my workouts! If a job’s worth doing, it’s worth doing well…
I am all in with the kill mode. I am tired of doing the same old thing and getting the same old results. It is time to bring it on!!
Hi @ Joel Marion:
Hi I’m interested in the Kill mode.
What’s the work out that you do?
I thought kill mode was getting your ass of the sofa and into gym. Lol. Yeah definitely will try that kill mode and yeah would like more workout tips. Ty.
Hey Joel,
Hope all is well and keep up the good work!
Can you comment on calorie monitors, where to get them, best type, cost
factor, etc.
It may make a great article…After reading this post I would like to
monitor calorie burn more accurately, both during and afterwards.
All the best,
Paul J
Truly need tactics for “Kill Mode” I am at a plateau and want to step up to the next level
Love this. I know I can ramp up a little more at the end of my conditioning workouts, and will do so if I can get those kind of results! Thanks, Joel.
Yes this works great I like to integrate it after my big five w/out with the weights ill hit some hiit with the focus on the high intensity works great for the afterburn and its very uncomfortable. Shooting for one minute on 30 secs rest.
i need to lose weight, and i am following your tips religeously
I absolutely loved the intensity of the 1,000 calorie challenge (1KCC) and the concept of pushing myself to complete the 5th and sometimes the 4th circuits depending on how I was feeling physically. Prior to 1KCC, I had grown accustomed (aka the dreaded plateau) to 40-50 minute high intensity styled workouts (HIIT cardio and resistence/cardio circuits), which resulted in a 600kcal workout. So pushing beyond those limits with the 1,000 kcal workouts produced amazing results and helped me to bust through a 3-month plateau…AWESOME! Well maybe not…because while I completed the 1KCC program, it was extremely hard not only physically but mentally even though I was able to will myself to complete some of the workouts even when my body said stop. I’m sure I sufferred from overtraining and probably restricting my caloric intake too much for the physical demands placed on my body. In fact, it was very hard to motivate myself to go to the gym afterwards. So now it’s been 2 months later, during which I only made it to the gym once or twice per week. I’ve gained back a lot of the weight I lost and now I’m motivated to hit it hard again, but not to the point of burnout. I’m very intrigued by the ‘kill mode’ concept. However, I’m concerned about over-training. How does this method differ from the 1KCC program?
I am in. Can’t wait to hear more and get a sample workout.
Great post!
I actually use this “kill mode”, without knowing it, in some of my sets, the hardest ones of course.
I’m in for sure. I’ve been getting close to “Kill mode” but not going through with it.
Get ready body here comes the fat loss!
Marc
Joel Marion wrote:
This week I’m committing to hitting a brand new intensity level with my workouts – kill mode is ON.
Who’s with me?
Boom!
Count me in…Heavy squat workout tonight…Kill mode, ENGAGE !!!!
Count me in! Kill Mode is is on!!!
Thanks for the advice and motivation, Joel.
I love a good hard core workout.
That is amazing man.. I love your articles, giving motivation and information in a matter of, 15 minutes reading?
I just started on yours (and Arnel Ricafranca) 1000cal program and so far (started yesterday) it seems great! Love the intense workouts combined with the HIIT on off days, it’s just awesome – looking farward to see the results..!
Julian.
I’m ready to give it my all!
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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...