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Football Field 444 Workout

Posted on Mon, 25 Jul 2011 11:00:00 -07:00

Football Field 444 Workout

Football Field 444 Workout

In the past decade, we’ve moved away from long, slow cardio towards more advanced short, burst workouts for all fitness levels and goals. But what are we really going for in these short, burst style workouts? Here to answer this question is Craig Ballantyne, world-renowned certified strength and conditioning specialist and author of numerous articles in publications ranging from Men's Health, Men's Fitness, Muscle and Fitness Hers.

Short, burst workouts are all about RESULTS, according to Craig. Only results matter. Never lose sight of what you are training for – whether it is performance or a change in your body, only those results matter.

And to get the results you want, you need to change your mindset about what training is all about. In the past, the fat loss workout world was dominated by long, slow cardio, but scientific research has shown that the fat loss benefits from cardio are not worth the time and effort.

Fortunately, a lot of trainers stumbled across interval training as a better way to burn fat and have had their clients using these workouts. More recently, we’ve all discovered metabolic resistance training, which is a perfect way to use the TRX, barbells, dumbbells and kettlebells.

In a metabolic resistance training workout, you perform multiple sets or circuits of multi-muscle exercises in a moderate repetition range with minimal rest between sets. This will give you the same or better fat burning results as cardiovascular or interval training but without the downside of pounded joints and overuse injuries.

The results are similar to interval training alone. You will lose belly fat. You will likely improve your insulin sensitivity and lower bad cholesterol while raising good cholesterol. But more importantly, you’ll be able to train more muscles of the body in less time, building strength and maintaining or even gaining muscle.

If you’re looking for a monster metabolic workout, look no further. Craig has created a four week program called the Football Field 444 Workout. It incorporates everything from TRX exercises to kettlebells, power wheel, medicine balls and Craig's personal area of expertise, bodyweight exercises. If you’re after results (and like Craig says, “only results matter”) then this is the workout for you.

Craig Ballantyne is a Strength & Conditioning coach in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig has an advanced research background, completing a Master’s degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. His website ( features fat loss routines as well as workouts featuring almost 100 different bodyweight exercises.

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