Afterburn Training

Workout A: 5-step circuit
Workout B: 5-step circuit
Workout C: 5-step circuit

Some of my best clients are porn stars. It’s a perk of owning a training facility in L.A. Their careers depend on looking good naked; mine depends on making that happen. I consider it my gift to the world. (Or at least to adult-video stores.)

The secret to my job security: a workout that incinerates fat faster than a crematorium on sumo night. The kicker: The more hard-earned muscle you have, the better the plan works—so it’s even more effective for guys than it is for starlets.

I call it Afterburn Training, since it rapidly accelerates the rate at which your body burns fat during and after your workout. You hit the shower; your metabolism hits overdrive.

Follow my program for the next four weeks and you’ll lose more fat in less time—30 minutes a day, three days a week—than ever before. And that means you’ll look as good as a “star,” even if you never land your dream role.

The Workout

Why it works: Afterburn Training is designed to maximize fat loss through weight training by combining three main principles:

  1. You burn more calories with circuit training than by doing straight sets.
  2. You burn more calories by performing exercises in three planes of movement—forward and backward, up and down, and side-to-side—compared with just one.
  3. You burn more calories during and after your workout by recruiting more muscle, which you do by lifting heavy weights, using explosive lifts, and performing exercises in unstable body positions, such as lying on a Swiss ball.

How to do it: Perform each of the three total-body workouts once a week, resting at least a day after each. So you might do Workout A on Monday (page 90), Workout B on Wednesday (page 96), and Workout C on Friday (page 100). Do the workouts as a circuit, performing one exercise after the next without resting. After you’ve completed one set of each exercise, rest for two minutes—that’s one circuit. Complete a total of 3-5 circuits each workout. For Workout A only, perform the Lying Cobra as directed after you finish your regular circuit.

Repetitions and weights: For each exercise, use the heaviest weight possible that allows you to complete all the prescribed repetitions for each set of each exercise.

Speed of movement: Next to each exercise, you’ll find a recommended tempo, the speed at which you’ll perform each rep. It’s designated as three digits—311 or 21X, for example. The first numeral is the number of seconds you should take to lower the weight, the second number is the length of the pause, the third number is the time it should take you to lift the weight. (If you see an X instead of a numeral, do that part of the movement as fast as you can while staying in control of the weight.)

Workout A: 5-step circuit
Workout B: 5-step circuit
Workout C: 5-step circuit