We at B•B•B know that EVERYONE wants to lose weight as quickly as possible! However realistically your gonna have to spend at least an hour to two hours to get the results you want! If there were only a way you could workout for only 20 – 30 minutes and burn as many fat and calories as most normal people do working out for 4 to 6 hours! Well, as the saying goes “ask and thy shall receive”! With B•B•B’s New “F•A•S•T Fat Loss Workout” or FFLW (FLOW) for short, now you can get ripped in 30 minutes or less!

F•A•S•T which is short for Functional•Afterburn•Strength•Training is a combination of Functional Strength / Integrated Body Training and Afterburn / E.P.O.C or High Intensity Interval Training! These workouts deplete the bodies oxygen storage in a way that  continues to burn body fat and calorie (up to 1500 per 30 min workout)  for 14 up to 36 hours after the workout… hence AFTERBURN!! 

What is Functional Strength / Integrated Body Training?

Functional or Integrated Body exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a squat to bicep curl is a functional exercise because it trains the muscles used when you pick up an object from the floor or a table. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.

Functional fitness exercises can be done at home, outdoors or at the gym! In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement-sagital, frontal and transverse. Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems…Also known as Integrated•Body•Training!

Functional Strength Training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform. Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system. In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles! Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement.

For example, squats will have a greater “transfer effect” on improving an individual’s ability to rise from a sofa than knee extensions. For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion. Exercises performed on most traditional machines tend to be on the low-end of the Integrated Body continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world.

What are the benefits of F•S•T OR I•B•T?

Integrated Body or Functional Exercises tend to be multijoint, multimuscle exercises. Instead of only moving the legs, for example, an integrated body exercise might involve the legs, shoulders, core, hips, chest and back at once. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

Is F.S.T. for everyone? 

It’s a good idea to start with exercises that use only your own body weight for resistance. As you become more fit and are ready for more of a challenge, you can add more resistance in the form of weights, resistance tubing or performing movements in the water. In this way everyone can benefit from Integrated Body Training by moving at their own pace!

 AfterBurn/ E.P.O.C/ H.I.I.T Training

Afterburn or Hiit training is basically, the longer and/or more intense the exercise, the more oxygen the body consumes afterward. This means a higher sustained metabolic rate and thus more calories burned throughout the day(up to 1300 calories post exercise). But what actually constitutes “vigorous” or intense exercise? For most people, optimal post-exercise calorie burn will occur with exercise performed at 70 to 80 percent of the individual’s max heart rate. And the longer the bout of exercise (up to 60 minutes in some studies), the more potent the effect (and more calories burned during rest/recovery). Working out at 70 percent to 80 percent of your maximum heart rate will deliver the greatest EPOC effect, and high-intensity interval training (HIIT) is one of the best ways to get your heart beating. HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods. A 2:1 work-to-rest ratio has been found to create the best results, with workouts ranging from four to 30 minutes. In today’s busy world, not a lot of people have 60 to 120 minutes to work out at a steady, slow pace, but these quick, efficient workouts make it easy to burn fat in the shortest amount of time possible!

Be it that Boxing/Thai Kickboxing is an Afterburn / HIIT workout all unto itself, BBB combines these three modes of training to create the most intense calorie burning, muscle toning, body FAT destroying  workouts found anywhere…GUARANTEED!!!