If you want to get ripped and strong and lose the fat, follow the free workout below.

Jack Your Metabolism and Get Ripped During Off Days 

It's pretty early, and the dew is still on the ground. Sweat pours from your face and stings your eyes. You hear huffing and puffing all around you. You look up and see 40 yards of open field waiting for you to conquer. You hear the whistle and let out a primordial scream. You take off and it feels like your legs are on fire and your lungs are going to burst out of your chest. You collapse as you cross the finish line. Chest heaving, legs shaking, you make it over to where your team is gathered and you take a knee. It is the end of the first practice of two-a-day #1.

For many of us this was what high school was all about. Sprints and lifting, sprints and lifting and some practice thrown in there as well. As hard as it was, you were jacked and ripped. Then life hit you. You may still be strong, but you have a little extra layer of "person" on you. Fret not, because below we are going to show you how to get back to that phase. We are going to show you how to get ripped.

1. Intervals: Intervals involve spurts of work followed by periods of rest. The intensity can vary, but the concept is still the same, work and rest. The work/rest ratio should be tailored to the type of sport you are participating in, but for general fitness, I would recommend 30 seconds of sprinting followed by 30 seconds of rest.

Interval training can be done on an elliptical machine, a bike, a treadmill, or even a track in the form of Fartlek runs. Intervals are like a blow torch to your metabolism. They will keep it elevated long after you step off the track and your net caloric expenditure will be much greater than low intensity steady state cardio.

2. Lets face it; if you have a Prowler [a form of weighted sled] you know how kick ass it is in terms of conditioning. However, if you don't have one, you can still get into sick shape. If you have a sled or even a tire you strap it to your waist (with a belt of course) and run sprints while dragging it. Also, pushing an Olympic plate around the gym will also force your body to work harder than it normally does. The angle, the weight, the work-they all come into play when doing these. These are best done after your lower body training sessions.

3. On off days or deload weeks don't just sit around. Utilize what is known as active rest to help your body recover and get some conditioning in. If you lift 3-days a week, play pick up basketball, play tennis, swim. Just be active. Not only will it keep your competitive juices flowing, but it will also help the body to get blood flowing which will help accelerate recovery via delivering oxygen and other valuable nutrients to the muscles.

Simply put, there is no excuse for being strong, yet outta shape. It’s not what an athlete does. Always remember, once in athlete always an athlete.

Sample Conditioning Sessions:

Interval Training:

Equipment: Elliptical
Warm Up: 2 min
Sprint: 30s
Rest: 30s
Duration: 10 min

Sled Sprints:

Equipment: Sled, sled strap, belt
10 x 40yds sled sprints

Active Rest Session:

Pick Up Basketball Games x 2

Accelerated Muscular Development will show you how to build massive muscle faster than you've EVER IMAGINED.

The Accelerated Muscular Development 2.0 System

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Jim Smith, CSCS is a popular lecturer, author and renowned strength coach and creater of Accelerated Muscular Development 2.0. Jim is an expert contributor to Men's Fitness, and is also a member of the Elite Fitness Q/A staff.

He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

If you need more information about free fat loss workout you will find a very informative website at Accelerated Muscular Development 2.0.

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