Sample NMC Olympic Workout
Published: Wed, 05/29/13
I hope you really enjoyed Geoff Neupert's Special Report
you downloaded and it made you think about the possibilities
of achieving rapid fat loss while getting stronger.
Lets expand upon one of the concepts inside -
the Neuro-Metabolic Contrasts - specifically the Exercise Contrasts.
you downloaded and it made you think about the possibilities
of achieving rapid fat loss while getting stronger.
Lets expand upon one of the concepts inside -
the Neuro-Metabolic Contrasts - specifically the Exercise Contrasts.
Geoff put together a sample workout for you below to give a
try. I'll let him explain it from here....
=====================
WORKOUT FROM GEOFF
=====================
Geoff here before the workout here's a little story, if youʼll indulge me...
It was 1995 and I had re-matriculated into college to take a bunch of
science classes to get into grad school. I was riding my bike to work
when I saw a lady getting ready to open her car door.
After having some joker kick his car door open and me almost take
it off earlier that year, I was prepared. I swerved to anticipate her
and "voila" I made it - or almost.
Geoff here before the workout here's a little story, if youʼll indulge me...
It was 1995 and I had re-matriculated into college to take a bunch of
science classes to get into grad school. I was riding my bike to work
when I saw a lady getting ready to open her car door.
After having some joker kick his car door open and me almost take
it off earlier that year, I was prepared. I swerved to anticipate her
and "voila" I made it - or almost.
The very edge of my pedal caught the very edge of her door and flipped
me head-over-handlebars. Fortunately, having a wrestling background
I instinctively knew to "tuck and roll."
I landed on the back of my head and my left shoulder and bounced
up, the only thing hurting was my pride, or so I thought. I grabbed
my bike, straightened out the handlebars, and finished riding to work.
Once the adrenaline wore off I had a heckuva headache (probably
a concussion) and I could barely move my left arm.
Turns out I had separated my left shoulder.
So I took a week off of all training and the next three weeks - for
a total of four weeks - off all upper body exercises. Instead I did
Back Squats and Good Mornings three days a week.
And you know what happened?
Well besides my shoulder feeling a lot better, my legs got stronger,
I actually got a little leaner, and most amazingly, my upper body
strength remained basically the same!
First of all, whatʼs this prove and second, whatʼs it got to do with
rapid fat loss?
Simple. Your "legs feed the wolf" as one of my clients is fond of
saying. You can make all kinds of changes - fast changes in your
body by focusing on your legs, including fat loss - rapid fat loss.
Now I know what youʼre thinking - you already focus on your
legs because youʼre already Squatting and Deadlifting. You may
even be doing some Lunges or Deadlift variations. Excellent.
Thatʼs what I call a "good start."
See, your body is used to doing Squats, Deadlifts, etc. to gain
strength, but not for fat loss. Weʼve got to tweak the loading
parameters to make your body give more to get the changes youʼre
looking for.
So you need a contrast - something that demands a whole lot more
than your bodyʼs used to giving.
So let me ask you a question:
When was the last time you unracked the bar and did heavy
Front Squats with minimal rest periods? And Iʼm not talking
dropping your rest periods down from 5 minutes to 3 minutes either.
How about 1 minute? How longʼs it been?
So hereʼs my challenge for you - if youʼre up for it - and Iʼm betting you are.
Your Challenge (Cue Evil Laugh...)
Do this workout and be honest about it and see what happens to the following:
1. Your heart rate
2. The amount you sweat
3. Your appetite
me head-over-handlebars. Fortunately, having a wrestling background
I instinctively knew to "tuck and roll."
I landed on the back of my head and my left shoulder and bounced
up, the only thing hurting was my pride, or so I thought. I grabbed
my bike, straightened out the handlebars, and finished riding to work.
Once the adrenaline wore off I had a heckuva headache (probably
a concussion) and I could barely move my left arm.
Turns out I had separated my left shoulder.
So I took a week off of all training and the next three weeks - for
a total of four weeks - off all upper body exercises. Instead I did
Back Squats and Good Mornings three days a week.
And you know what happened?
Well besides my shoulder feeling a lot better, my legs got stronger,
I actually got a little leaner, and most amazingly, my upper body
strength remained basically the same!
First of all, whatʼs this prove and second, whatʼs it got to do with
rapid fat loss?
Simple. Your "legs feed the wolf" as one of my clients is fond of
saying. You can make all kinds of changes - fast changes in your
body by focusing on your legs, including fat loss - rapid fat loss.
Now I know what youʼre thinking - you already focus on your
legs because youʼre already Squatting and Deadlifting. You may
even be doing some Lunges or Deadlift variations. Excellent.
Thatʼs what I call a "good start."
See, your body is used to doing Squats, Deadlifts, etc. to gain
strength, but not for fat loss. Weʼve got to tweak the loading
parameters to make your body give more to get the changes youʼre
looking for.
So you need a contrast - something that demands a whole lot more
than your bodyʼs used to giving.
So let me ask you a question:
When was the last time you unracked the bar and did heavy
Front Squats with minimal rest periods? And Iʼm not talking
dropping your rest periods down from 5 minutes to 3 minutes either.
How about 1 minute? How longʼs it been?
So hereʼs my challenge for you - if youʼre up for it - and Iʼm betting you are.
Your Challenge (Cue Evil Laugh...)
Do this workout and be honest about it and see what happens to the following:
1. Your heart rate
2. The amount you sweat
3. Your appetite
====
Hereʼs the workout:
Go find your 2 rep max (2RM) for your Front Squat.
Now, set a timer or stand in front of your clock for 20 minutes.
Perform sets of 3 with 70% of your 2RM with one minute of rest between
them. Move the weight as explosively as possible.
Rest 1 minute between sets. (That means when 60s is up, youʼre
descending into the first set of your next set of squats.)
Do as many sets as you can with perfect form in that 20-minute period.
Go find your 2 rep max (2RM) for your Front Squat.
them. Move the weight as explosively as possible.
descending into the first set of your next set of squats.)
=====
The KEY is to rest long enough to keep force production high, but short
enough to where your heart rate gets, and remains, elevated.
This is an example of one of the types of Neuro-Metabolic Contrasts
for Exercise Selection - our Exercise Contrasts - that we use inside
The Olympic Rapid Fat Loss program. It increases our strength while
simultaneously stripping off the body fat.
I know it seems unconventional and it is - remember, contrarian thinking
yields contrarian results.
Give that a shot and get back to me.
==========
Amazing huh? Thanks Geoff. This is a very challenging workout, but
you can do it!
If you're trying to lose fat you don't have to get weak in the process.
With Geoff's "Neuro-Metabolic Contrasts" you can actually gain strength
while burning fat fast. Fat loss results vary but 10-15 lbs of pure fat is
not uncommon.
Keep training hard,
Mike Westerdal
CriticalBench.com