can’t wait for tomorrow’s workout!
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
worked hard but the abs havent come through :(
this should help i trust it :)
I am interesting in your program … I am in diet from 3 weeks ago and i lost already 3 kg ( not much but i put a lot of muscle ) … I train 6 days a week … 3 days a week i use kettlebell swing ( from 800 to 1000 swing with 24 kg ) and then crunch ( at least 400 different crucnh ) and push ups ( at least 100 ) … other 3 days i do 400 swings with 16 kg ( that take me 10 minutes ) and then i’m doing hard strength workout ( maximum 7 repetition ) with heavy kettlebell …
Thanx for your killer mode
I need definition
For a long while I have been demotivated in my workout sessions and preffered to workout without pushing myself too hard..I believe this article has motivated me and will aid me to get the results I’m looking for
All the best
Joel,
I have been following your blogs and 1,000 calorie challenge since the beginning of December. I have lost an amazing 35 lb in that short time. I am half way there. I noticed that I have slowed with my fat loss and have heard that I need to push my workouts to muscle failure. Your examples are prime! Thanks!
Hi Joel
That was intresting to read now i need to put it into practice, would be usefull if you could give a number of excerise that i could use to use the kill mode and would you reccommend Kettlebell or just any weights? I enjoy kettlebells though.
Thanks for you advice and tips.
Going to basic training soon so I need to get into better shape to make the process a lot easier. Looking forward to this.
I am in. I am currently doing a 40 min workout 5 days a week. Split cardio and strength training so my heart rate stays up. I am going to get that monitor. But I am not sure if I get into that kill zone??
Hey Joel,
I’ve been struggling with my weight now for what seems like forever. i’m always lookin for new ideas to try and keep myself motivated because nothing ever seems to work. after reading this i know i need to push myself harder. cant wait to get to the gym tomorrow. thanks :)
Awesome! I am SO in!!
Looks really promising…i cant wait to do it…where is the workout?
i’ve argued with friends that high intensity is best, its not about being in “fat burn mode” its about the burn after you did the workout!
Ok I am scared but this cannot be worse than army basic training so bring it on!!!!!!!!!!!!!!
I’m in.
“Kill Mode” has always been my motto. “Do it good, or don’t do it at all”.
I am trying to build more musclw which I need and cant afford any equipment or a gym membership-I have three young kids. I am lifting things from my garage and I think its doing a number on my wrists. Bikes, ladders, etc. I would love to try this and hey does anyone have weight equp that just sits there they would like to donate to the cause–I could pay shipping–maybe depending on how much and will keep up with you on the fact that I will use it and appreciate it?! thanks
Killing the fat sounds like da BOMB to me. Let’s blow it UP!
yep… thats me :) I know ive had a good workout if I get that lactic acid build up of shaky feeling and nauseous ;p
Thanks for the motivation! I’ve been taking easy on my workouts and it is a good reminder of the after burning effect from those workouts. I will pushing myself harder from now on.Can wait for next tips.
I am in. I use the Freemotion 5.6. I go 100 minutes each day,16,500 steps, 7 days a week. I burn 2100 calories per workout.
Great article…..Burn that fat !!!!!
5:00 a.m. here I come!
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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...