The basis of this book is metabolic strength training, which means using innovative strength training concepts to accelerate metabolism in order to help you lose body fat while building and keeping muscle.
Following you will find a variety of metabolic strength training combinations. Some combinations involve more movements to complete 1 repetition than others. The more movements within a given combination, the tougher it is.
Many of the following dumbbell complexes emphasize unilateral exercises, which, as discussed previously, automatically activate the core musculature in order to maintain your posture and body position to control the offset load.
If you’re just starting out or it’s been a while since you’ve done any strength training, I suggest that you perform the workout program in figure 9.1. Or, if you’re more comfortable beginning your training at home, figure 9.2 provides another beginner program that uses only body-weight and band exercises.
As an innovator in the field of human performance and training, Nick
Tumminello now gives everyone access to his elite training program with Strength
Training for Fat Loss. Offering a scientifically based plan for
melting fat, Tumminello provides over 150 exercises and nearly 30
ready-to-use workouts to help readers begin transforming their bodies.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
No fads, gimmicks, or miracle claims. Just science-based programming, sensible strategies, and the results you desire.
In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle.
Inside you’ll find these features:
More than 150 exercises using barbells, dumbbells, resistance bands, machines, and body weight
Realistic nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism
Step-by-step instructions, photos, and advice for performing and sequencing the most effective fat-loss circuits, combinations, and complexes
Warm-up and cool-down exercises that include stretches and self-massage techniques to activate or restore muscles
Home-, gym-, and body-weight-based workouts along with comprehensive programming for losing fat quickly and keeping it off
Whether you’re a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe program that produces results.
Chapter 1 Benefits of Fat Loss Chapter 2 Strength Training and Fat Loss Chapter 3 Nutrition for Fat Loss Chapter 4 Circuits Chapter 5 Combinations Chapter 6 Complexes Chapter 7 Body-Weight Training Chapter 8 Warm-Ups and Cool-Downs for Fat Loss Chapter 9 Fat-Loss Workouts Chapter 10 Fat-Loss Training for Life
About the Author
Nick Tumminello is the owner of Performance University
International, which provides strength training and conditioning for
athletes and educational programs for trainers and coaches all over the
As an educator, Tumminello has become known as the trainer of trainers.
He has been named 2016 NSCA Personal Trainer of the Year by the National
Strength and Conditioning Association. He has presented at international
fitness conferences in Norway, Iceland, China, and Canada. He has been a
featured presenter at conferences held by such organizations as the IDEA
Health & Fitness Association, the National Strength and Conditioning
Association, and DCAC Fitness Conventions, along with teaching staff
trainings at fitness clubs throughout the United States. Tumminello
holds workshops and mentorship programs in his hometown of Fort
Lauderdale, Florida. He is the author of Building Muscle and
Performance: A Program for Size, Strength & Speed (Human
Kinetics, 2016) and Strength Training for Fat Loss (Human
Kinetics, 2014), has produced more than 20 instructional DVDs, and is
the coauthor of the National Strength and Conditioning Association’s Program
Design Essentials and Foundations of Fitness Programming.
Tumminello is also a continuing education course provider for the
American Council on Exercise, the National Academy of Sports Medicine,
and the National Strength and Conditioning Association.
Tumminello has been a fitness professional since 1998 and co-owned a
private training center in Baltimore, Maryland, from 2001 to 2011. He
has worked with a variety of exercise enthusiasts of all ages and
fitness levels, including physique and performance athletes from the
amateur to the professional ranks. From 2002 to 2011, Tumminello was the
strength and conditioning coach for the Ground Control MMA fight team
and is a consultant and expert for clothing and equipment companies such
as Sorinex, Dynamax, Hylete, and Reebok.
Tumminello’s articles have appeared in more than 50 major health and
fitness magazines, including Men’s Health, Men’s Fitness, Oxygen,
Muscle Mag, Fitness Rx, Sweat Rx, Status, Train Hard Fight Easy,
Fighters Only, and Fight! Tumminello is also a featured
contributor to several popular fitness training websites. He has been
featured in two New York Times best-selling exercise books, on the front
page of Yahoo and YouTube, and in the ACE Personal Trainer Manual. In
2015 Tumminello was inducted into the Personal Trainer Hall of Fame.
“Nick Tumminello’s workouts aren’t just effective; they’re also fun
to perform. Readers of Strength Training for Fat Loss are in for
a real treat.”
“Nick Tumminello is one of the most innovative trainers in the
business. He has a keen ability to synthesize scientific information
about exercise and translate it into practical programs that optimize
results; nowhere are these skills better exemplified than in his book Strength
Training for Fat Loss.”
Brad Schoenfeld, MSc, CSCS, CSPS, FNSCA-- Author, The M.A.X.
“Nick Tumminello is one of the most innovative coaches in the field
of strength and conditioning. Strength Training for Fat Loss will
rev up your fat-burning arsenal and help you attain the physique you
Bret Contreras, MS, CSCS-- Author, Bodyweight Strength Training
“Strength Training for Fat Loss is full of
straightforward advice on maximizing your strength training routine and
nutrition for fat loss.”
Kara Silva, Fitness Trainer and Nutritionist, ZenBarbell.com