Friday Fast One – “The Backfill Approach” [WORKOUT]

Hey – don’t know if you’re taking the day off for Good Friday or if you’re celebrating Easter – if so, Happy Easter.

If you are, you might be tempted to eat a lot when the family gets together.


Heh, heh, heh. No temptation here, right? If you’re like most of us, you’re downright gonna enjoy yourself.

So why not just “backfill” those calories?


Yeah… Pretty simple.

You go into the weekend with a big caloric deficit and then you enjoy your food guilt free.

That way, you come out of the weekend no worse for the wear.

Here’s what you do:

1. Fast today or tomorrow. That way you create a big caloric deficit.
2. Wake up Sunday morning before things get going and perform the following workout for 20 minutes.
3. Then, eat whatever you want for your Easter celebration.

“Backfill Approach” Workout – Burn a TON ‘o Calories

Complex – arguably one of the fastest ways to burn a severe amount of calories

– Set timer for 20 minutes
– Use 10RM on Double Press
– Perform the following complex for as many rounds
as possible in 20 minutes

Double Squat x 5
Double Press x 5
Double Clean x 5
Double Push Press x 5
Double Swing x 5

For extra fat-burning fun, go for a 20 to 30 minute walk after this workout.

That’s it.


Stay Strong.

P.S. As good as these “backfill workouts” are – they’re just short-term tactics – band-aids – if you will – when not used as part of an overall strategy.

As far as strategies go – Consistency is King.

It trumps intensity every single day of the week.

Your best long-term fat-burning and maintenance strategy is consistency.

If you’re having a tough time being consistent, this is your fix.

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