The Triton


Three secrets to shredding fat successfully


As we exit the time of sweet-filled holiday parties, many of us dread the potential weight gain and unhappy feeling from overeating many high-calorie meals and desserts.

However, there is a way to combat the extra caloric intake and still experience great results.

The goal is to increase your metabolism, or the rate at which your body burns calories for energy, in order to combat any potential extra food intake, or to simply increase the rate at which you experience results while eating a clean diet.

While eating a clean diet and avoiding these unnecessary treats will certainly assure you maintain your fit physique, try these three secrets to shredding fat and you won’t feel as guilty the next time you taste your favorite holiday dessert.


Sprint, strength train and super set


Research has now proven that sprint interval training is a more effective way to increase your metabolism and burn more overall calories compared to typical steady-state cardio, such as jogging at a moderate pace for a given amount of time.

In fact, you can burn more calories for up to 36 hours after your previous sprint interval training session; a great reason to get your training in before you know you’ll be having some dessert or a cheat meal.

Here’s how to do it:

Complete 5 minutes of active-dynamic stretching.

Warm-up with 5 minutes of jogging.

Sprint (100 percent effort and intensity; think of a 100m dash) for 20 seconds.

Rest or walk for 40 seconds.

Repeat this last 60-second bit 10-15 times (sprint, rest; sprint, rest).

Cool down with 5 minutes of jogging.

Note: You can use any type of cardio to accomplish similar results. Instead of jogging, you can bike, use a rower, an elliptical, etc.

One caveat: this type of training is not for beginners. It is extremely difficult and should not be attempted until being cleared by your doctor. It will test your will as much as it pushes you physically, but the results are even greater.


Strength train

By now, most of us have heard the many benefits of strength training. However, did you know that the more muscle mass you have, the faster your metabolism will burn?

Well it’s true, and you don’t have to look like a bodybuilder to enjoy the benefits.

I commonly hear the same concerns about strength training. Women typically express that they don’t want to bulk up and look masculine. Men frequently desire to look ripped but not unnaturally big.

I’m here to remind you that you don’t have to worry. There are many factors that play into how much muscle you build, but that subject is really for another article. Just know that when done in proper volume or amount, weight training will get you the benefits you desire without the unwanted effects.

Here’s how to do it:

1. With a goal of maintaining or building lean muscle, do this routine 1-2 times per week.

Complete one exercise per muscle group (see list below).

Complete three sets of 12-15 reps per exercise.

Note: You should be at or near failure when you reach your last repetition for each set.

2. With a goal of significantly increasing muscle mass, do this routine once a week.

Complete three exercises per muscle group.

Complete three to four sets of 6-12 reps per exercise.

Note: You should be at or near failure when you reach your last repetition for each set.

Muscle Groups: quads, glutes, hamstrings, calves, shoulders, back, chest, biceps, triceps


Super set

If you’re like me, one of your pet peeves is seeing someone resting between sets on a piece of equipment at the gym, while you are impatiently waiting to attack the rest of your workout on the same piece of equipment.

In my opinion, this is almost always a waste of time. There may be a rare occasion when that is appropriate, but I have a more efficient way to strength train and get better results.

Instead of wasting time and resting between sets, super set. A super set is when you complete one exercise (i.e. bench press for your chest) and almost immediately complete another exercise for a different muscle group (i.e. pull-ups for your back).

This gives each muscle group a chance to recover while continuing to work, burning more calories, and giving you an interval training effect during your strength training.

Use this principle while completing your desired strength training and maximize your time and effort to increasing your metabolism.

Something as simple as switching your routine to include sprinting, strength training and super sets will assure you get results even during the most challenging of times.

Of course, proper nutrition, training, rest and hydration will optimize your physique and fitness results. Contact me about starting my Elevate Challenge, a 28-day program guaranteed to drop 1-2 percent body fat and help you reach the next level in health and fitness results.

Chris Campbell is the owner of Next Level Fit Training in Ft. Lauderdale and is a certified strength and conditioning specialist ( He earned his bachelor’s degree in exercise and sports science and a master’s degree in health education and behavior at the University of Florida. He has trained Olympic and professional athletes as well as beginner exercisers. Comments on this column are welcome at

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