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Transformed: Week 11, Day 75 - Pull/Cardio Workout

Still looking to lose more fat, even after your time with Transformed is done? These 4 techniques can help turn any program into a fat-loss success!

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Fat-burning tips

Many people online will try to convince you that programs are entirely goal-specific.

In any given routine, they'll have you believe that you're building strength, adding muscle, or burning fat—but definitely not all three. This isn't true, of course. All of these processes happen on a spectrum, and they're all interrelated.

However, you can definitely customize almost any routine to burn a little more fat than you would otherwise. Here are four techniques for making any program into a more effective one for fat loss. You can start making any of them work for you right now!

Make better use of your time in the gym

We're not talking about extending your training session with longer workouts, but rather giving you activities to do between sets when otherwise you'd be sitting down on a bench. Burning more calories in the same amount of time speeds up fat loss. We're big fans of what is known as density training, which is an efficient way to burn fat faster.

Don't forget the role of progressive overload

The same principle that is currently helping you achieve your transformation with weights and high-intensity interval training (HIIT) is required for you to maintain it. We're talking about progressive overload. Basically, this principle dictates that as you get stronger, you need to keep doing at least one of the following:

  • Increase the amount of the resistance.
  • Do more reps.
  • Shorten the rest interval.
  • Increase the number of sets.
  • Increase the frequency of your workouts.

Making small adjustments over time helps you continue to make incremental progress. Otherwise, your training will stagnate, whether it's in the gym or doing cardio.

Connect with people who also pursue fitness and health

Research has shown that your attitude toward fitness and nutrition often mirrors those of the people closest to you. Including other people in your inner circle who are passionate about a fit lifestyle will further motivate you to make healthy decisions. Seek out individuals who inspire you toward physical improvement, while at least being aware that some others may reinforce less healthy behaviors.

Become a student of fitness

When your time with Transformed is over, continue learning from others and trying out different programs. Adapt the ones that make the most sense, and discard others.

Every athlete who makes it to the top fine-tunes his or her formula based on years of cumulative experience. You can make up for average genetics with hard work and wisdom, so invest in coursework that increases your knowledge or continue to read up on fitness so that your mind grows stronger along with your body.

You may stumble upon a few dead-ends along the way, but knowledge makes you stronger—and smarter—in the end.

Day 75: Pull/Cardio

Barbell bent-over row

4 sets of 8 reps, rest 1-2 minutes between sets
Barbell bent-over row Barbell bent-over row


V-Bar pull-down

4 sets of 10, 10, 8, 8 reps tempo 2:1:3, rest 1-2 minutes between sets
V-Bar pull-down V-Bar pull-down


Single-arm long-bar row

4 sets of 10 reps, rest 1-2 minutes between sets
Single-arm long-bar row Single-arm long-bar row

Barbell pull-over

4 sets of 10 reps, rest 1-2 minutes between sets
Barbell pull-over Barbell pull-over


Preacher curl

3 sets of 10 reps, rest 1-2 minutes between sets
Preacher curl Preacher curl


Dumbbell hammer curl

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Dumbbell hammer curl Dumbbell hammer curl


Cable rear-delt fly

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Cable rear-delt fly Cable rear-delt fly


Stair mill

HIIT 1:1 10 rounds at 85% max or steady state 45 min. at 60% max
Stair mill Stair mill

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