Mahlers High Frequency Training for Fat Loss

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This article was written by Mike Mahler on his website (www.mikemahler.com) and it goes into detail about a different way to lose fat.  While most programs have you add in more and more cardio, this one focuses on adding strength workouts as you advance. 

High Frequency Training For Fat Loss 

By Mike Mahler 
HFT is my favorite style of training for strength, muscle building, and fat loss. No need to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.
Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.
Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.
Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

Beginner Option 1:

Monday and Thursday

  • A-1: Double KB Clean and Press 3×6
  • A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Double Suitcase Kickstand Lunge 3×8 l,r
  • B-2: Double Swing 3×8 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises.
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday and Friday

  • A-1: Double Hang Clean and Military Press 3×6
  • A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Suitcase KB Squat 3×10
  • B-2: Double KB Clean 3×10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

  • C-1: Side Bend 3×8 l,r (left and right) 
  • C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday-Saturday-Sunday
1-2 mile walks

Intermediate (5 days per week)

Monday

  • A-1: Double KB Clean and Press 3×6
  • A-2: Double Ballistic KB Bent-over Row 3×6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises.
  • B-1: Double Suitcase Kickstand Lunge 3×8 l,r
  • B-2: Double Swing 3×8 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday

  • A-1: Double Hang Clean and Military Press 3×6
  • A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Suitcase KB Squat 3×10
  • B-2: Double KB Clean 3×10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

  • C-1: Side Bend 3×8 l,r (left and right) 
  • C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday

  • A-1: Hand To Hand Clean and Press 3×6 l,r
  • A-2: One-arm Ballistic KB Bent-over Row 3×6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises
  • B-1: Double Rack Kickstand Lunge 3×6 l,r
  • B-2: Double Swing 3×6 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Thursday

  • A-1: Relaxed Military Press 3×6
  • A-2: Alternating Bent-over Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • Double Clean and Front Squat 3×8 (one-minute breaks in between each set)
  • Finisher: Hindu Squat 50 reps
Friday
  • A-1: Double KB Clean and Press 3×6
  • A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Double Suitcase Kickstand Lunge 3×8 l,r
  • B-2: Double Swing 3×8 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Advanced (6 days per week)

Monday

  • A-1: Double KB Clean and Press 3×6
  • A-2: Double Ballistic KB Bent-over Row 3×6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises
  • B-1: Suitcase Squat 3×12 
  • B-2: Double Swing 3×12 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×15 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

  • Finisher: 50 Pushups

Tuesday

  • A-1: Double Hang Clean and Military Press 3×6
  • A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Clean and Squat 3×6
  • B-2: Double Swing 3×6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

  • C-1: Side Bend 3×8 l,r (left and right) 
  • C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

  • Finisher: Hindu Squat 50 Reps

Wednesday

  • A-1: Hand To Hand Clean and Press 3×6 l,r
  • A-2: One-arm Ballistic KB Bent-over Row 3×6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises
  • B-1: Double Rack Kickstand Lunge 3×6 l,r
  • B-2: Double Swing 3×6 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

  • Finisher: Jumper Squat 50 reps

Thursday

  • A-1: Double Clean and Alternating Press 3×7 each side 
  • A-2: Alternating Renegade Row 3×8 each side 

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • B-1: Double Suitcase Squat 3×15 
  • B-2: Hand To Hand KB Swing 3×15 each side  

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×20 on both exercises
Friday

  • A-1: Relaxed Military Press 3×8
  • A-2: Alternating Bent-over Row 3×8 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

  • Double Clean and Front Squat 3×8 (one-minute breaks in between each set)
  • Finisher: Hindu Squat 50 reps
Saturday
  • A-1: Double KB Clean and Press 3×6
  • A-2: Double Ballistic KB Bent-over Row 3×6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises
  • B-1: Double Suitcase Kickstand Lunge 3×8 l,r
  • B-2: Double Swing 3×8 
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises
  • C-1: Power Wheel Roll Out 3×6
  • C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

  • Finisher: Jumper Squats 50 reps
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