So lets talk about...Sugar. A trainers #1 enemy when it comes to helping people loose weight.Sugar is almost impossible to hide from. So what is sugar? Any carbohydrate that is not fiber is sugar.

The word "sugar" is like a double edged sword. On one hand sugar, in it's natural state, is arguably the most important food for all humans, because that's the only thing that the body burns for energy(glucose) . So important is glucose to the body that even if not supplied with sufficient ammounts of carbohydrates(which are transformed into glucose), the body has a built in mechanism to use fat reserves and turn them into glucose, and can actually, if need be ,turn protein to glucose. On the other hand elevated sugar levels mean elevated insulin levels. When insulin levels are elevated the body won't burn fat. In many cases it will store fat.

So the key is to consume enough carbs that the body can perform work but not so much that the body stores fat. It is a fine line to walk.

One thing to keep in mind is that during an intense interval workout, the body will burn a certain ammount of calories during the workout as well as significant ammount of calories post workout. Now one thing I have always said is that weight training can be aerobic and anaerobic all at the same time. Example: jumping jax with 8lb dumbells.

Included in this video is in my personal opinion one of the most complete weighted movements availabale. Holding a weighted olympic bar at waist level, perform a squat thrust with a pushup at the bottom. Once you tuck your knees up to your chest perform a powerclean in one swift movement, pause ,and than press the bar above your head. Perform 10 of these exercises in a row. Take a 30 sec. break and continue for 4 more sets. you will find that this movement works all your muscles and also elevates your heartrate.