10 Minute Workout for Weight Loss, Fat Loss, & Muscle Gain, Video

Dr. Pompa and Merily Pompa Demonstrate the right way to exercise for weight loss, fat loss, muscle gain, and moving hormones, like testosterone and human growth hormone ( HGH ) in the right directing. Pompa Health Solutions in Wexford, PA ( near Pittsburgh and Cranberry PA ) specializes in weight loss resistance, structural correction chiropractic care / physical therapy, detoxification, diabetes, and nutrition. Using specific hormone optimizing diets, exercise and true cellular …

26 Replies to “10 Minute Workout for Weight Loss, Fat Loss, & Muscle Gain, Video”

  1. What you are doing is interval type work out…I would only do the bursting every other day in this scenario. Make sure you rest as well rest is best. It is easy to forget that aspect. Weight loss and muscle building has to do with hormones. The correct exercise like burst training moves them in the correct direction. for muscle building and weight loss. Anti-aging, HGH protection.

  2. Yes healing diet will be easy in India…many foods in india are healing diet approved..just basic stretching and breathing. So 95% of most Yoga out there does not get your heart rate up. But it is done different by many.

  3. For weight loss and hormone optimization it is best not to do the brisk walking on those off days. Better to do light walking say 5K..if you walk at a faster pace that’s ok just do not book it up hills : ) Ad more resistive training on the days you burst is your best option.

  4. i live in india…do you think ur healing diet will be something manageable here?? also iam a vegetarian who eats eggs and milk products only…. also..pls tell me what you mean by light yoga?

  5. ok ….is brisk walking fine…say at 6 kms or so per hour? will it interfere with my weight loss efforts..this is ofcourse on off days that is the days i dotn do burst/resistance training.?

  6. No that is fine just do it light yoga is best…jogging and swimming will work against you for weight loss…it’s not unhealthy though just not best for fat burning…walking is great as well. and of course for weight loss eating my healing diet will move your hormones into fat burning quickly.

  7. im jogging 5 days a week for 30 to 40 min 5km i try on my way back 3 time Burst training so i wander if i can i do it same 5 days a week with 20 min jogging and then 3 to 5 Burst training or more if i can

  8. what about doing yoga or swimming or jogging on off days…would that be a problem??

  9. What happens if you performe the burst training 3 days in a row for exemple ? Should I do a burst training on day and a regular jogging the next one ?

  10. They do different types of workouts on diff. days and at diff. intensities.

    They rest days from hard sprinting..work on form…they know how to rest…and at that level they begin to recover more quickly than the average person as well

  11. I love sprinting and train in my local park and have always instinctively knew it was incredibly good for me.
    I only had to watch the Olympics to the results of sprinting on the the body and how great the 100m athletes looked.

    I have a question about Olympic sprinters.
    Do they sprint one day then rest the next like Dr Pompa advises?

  12. I love sprinting and train in my local park and have always instinctively knew it was incredibly good for me.

    I only had to watch the Olympics to the results of sprinting on the the body and how great the 100m athletes looked.

    I have a question about Olympic sprinters.

    Do they sprint one day then rest the next like Dr Pompa advises?

    Thanks

  13. I love sprinting and train in my local park and have always instinctively knew it was incredibly good for me.

    I only had to watch the Olympics to the results of sprinting on the the body and how great the 100m athletes looked.

    I have a question about Olympic sprinters.

    Do they sprint one day then rest the next like Dr Pompa advises?

    Thanks

  14. Yes do bursting on the same day as the weight training – watch the video we posted about burst training and resistive training…it is also posted as a video response for this video…great gems in that video!! YOU will LOVE it! and rest is best. Take a day off between training rest is best…you can do abs every day…and still optimize the fat burning process.

  15. If i started doing this every other day, is it ok to carry on doing weights?i normally lift quiet heavy weights. Can someone give me some tips? thank you.

  16. for example if you are 180 pounds and 60 pounds overweight…If your hormones respond properly and you remove processed grains and sugar from your diet only about 8 weeks.

  17. If you are wt. lifting hard on the off days of burst training then it will interfere w/ the weight loss benefit of the burst training. If you just did small muscle groups like calves, bis, tris it would not be a problem.

  18. If you are wt. lifting hard on the off days of burst training then it will interfere w/ the weight loss benefit of the burst training. If you just did small muscle groups like calves, bis, tris it would not be a problem.

  19. if wt. loss is the primary goal, i would simplify your workout to this….mon. chest/shoulders/burst, tues rest, weds. legs/burst, thurs. rest, fri. back/arms/burst. sat/sun rest. this workout will prevent over training and maximize wt. loss. you can put in abs any of these days, even all 3 if you wish, abs recover very quickly.

  20. I’m attending GYM three-four times a week. Based on your advise I start my burst training after my 50 minutes workout. If I do that training more than just 3-4 sessions a day? For example I’ll do 7 sessions (with same 3-4 minutes brake in between)? Will it bring more or less result? I’m just courious because you compare this system to sprinters… I’m sure they working way harder than just 15 minutes 3-4 times a week in order to get their body to perfect look…

  21. Hi Dr Pompa,
    I usually weight-train 4 days a week, splitting between upper and lower body workouts doing drop sets. From what I understand, I should do burst training following my weight training, with one days’ rest in between training sessions and limit burst training to 3x a week. Does weight-training in between burst-training sessions negate the benefits of burst training? How should I adjust my weight-training schedule to accomodate burst training?
    Thank you for your time and help.

  22. hi again i did what u said i folow my workout first day
    chest&back/abs 2nd day biceps&triceps/abs 3rd day Shoulder&legs/bursts 4 sets and i reset 2 days which i can do only 1 time a week have been doing this since 2 weeks i get confused so i changed my program to 2 days workout 1st day i do chest/back/shoulder/abs and on 2nd day legg &bicep&triceps with ur burst 5 sets and i rest 2 days it take me 2 hours to do this and i can do burst 2 time a week i want to know what u think is it good

  23. Do you do any kind of warm up before bust training?

    When you do resistive training, are you doing high/fast reps like burst training? What is a burst set? 30 reps, per minute on average? How many burst sets should you do for each muscle group?

  24. I love sprinting and train in my local park and have always instinctively knew it was incredibly good for me.
    I only had to watch the Olympics to the results of sprinting on the the body and how great the 100m athletes looked.

    I have a question about Olympic sprinters.
    Do they sprint one day then rest the next like Dr Pompa advises?
    Sorry… forgot to say great post – can’t wait to read your next one!

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