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 specializes in weight loss resistance, structural correction chiropractic care / physical therapy, and nutrition. Using specific hormone optimizing diets, exercise and true cellular detoxification programs to help individuals loose significant weight that they …
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Thanks alot! I’ll give it a shot!
Do squats with 5 lb dumbbells but not a deep squat or not to a depth you experience pain. curl the dumbbells then p[press over your head until you reach your max heart rate in under 2 minutes. If 5 lbs is too light increase the weight until the heart rate is reach in under 2 minutes. Remember do not push it if it hurts. Listen to your body if the squats begin to hurt doing the set stop the squat and finish the set with the curs and presses or even push ups ; )
Thanks! We love to communicate truth whenever we have an opportunity. Merily is a great example of what bursting can do since she started she dropped several % body fat and her legs are now lean. She tried everything and bursting was the only thing that got her to burn away the fat on her legs.
Yes in water weight from sweating and that depends on the persons hormones and thyroid function which together regulates your temperature and how much you sweat.
You may need to have add some light wrist and ankle weights to put your heart rate up for the 1 to 2 minute burst. This depends on what shape you are in. Some folks can start out by doing standing squats holding a 5lb dumbbell or nothing at all to get to the heart rate Dr. Pompa’s wife was at in this video.
Do as much as you want on the same day you start or finish you work out with some bursting. We like to end a workout with 3 to 4 burst depending on what your body is telling you. If we do resistive training we typically do 3 burst to end a work out. Go work it!!!
Positive that’s when you body is replacing the glycogen in your cells by burning fat. So exercising the next day will affect that fat burning process. Cardio has other benefits and if you like to do that go ahead but for muscle gain and fat loss Bursting is your ticket to a lean vascular sprinter physique.
Yes, but it would activate your adrenal glands and may make it hard for you to sleep unless you go to bed about 3 hours after you train. Best to Burst when you first get up. It will energize you!
Great Video Dr. Pompa. Thanks for sharing!
At the moment i’m doing 45 mins of cardio 3 times a week, if i change to 10 mins of burst training 3 times a week will i lose more fat/weight?
Also i have a lot of flab and i’m thinking of doing weights how many weights should i use in a typical gym and how many sets should i be aiming for?
I have had 3 knee surgeries and since my last surgery I have gained a lot of weight which also makes my knee ache. I am ready to lose about 40 to 50 pounds. I have been released by my physician to begin an exercise program that is “comfortable” for my knee. Would you have any suggestions?
I have to do this kind of training at night around 11:30 pm because of my job schedule. Is it still effective at that time of night?
Are you sure I shouldn’t work out the next day after doing this? I run with a treadmill. I’m used to exercising everyday!
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how much resistant training is ok cause i wanna work the whole body
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i want to do burst training………….but what will happen if i want to do weight training on the same day can i? if so how long apart do i wait?…………….and is it okay if i do weight lifting on the next day or aerobics?
i want to do burst training but do not understand the full extent of what it requires me to do
hey what if you do something like jumping jacks
does that include burst training?
its possible to lose 7 pounds in 30 mins right?
because a lot of people say its immposible but i have a freind that says he did it
It depends on the individual. Maybe 4 to 5 calories. But bursting is not about calorie burning it’s about hormones and exercise that promotes fat burning.
I would do an exercise you are familiar with so that you can burst properly and safely. Many of my patients use dumbbells and do a squat curl press using the dumbbells. If you have bad knees put a chair underneath you to stop or catch you. If you are good at Jump Rope that is a great way to do a burst and you can do both exercise in one burst as long as you are achieving the required effort as described in the video.
Yes you can! You can rotate typically 2 to 3 exercise and still get the effect of a Burst or Surge. You can tag it onto the end of resistive training as well.
Nice video but can you do burst training with push ups?
How many calories do you burn in 10 minutes of this.
hi i do burst training with jumproping. would that be good to burn fat. how many sets should i do (i am a beginner and not that experiecned with jump roping) then after i do that i usually do pushups. should i do these after jump roping and if i do do i burst train because i heard you need to do it slowly and properly for effects. can you please get bacj to me as soon as you can.
thanks btw great video
For Weight Loss and Growth Hormone Release do nothing the next day. Do your Strength Training the same day you do burst or surge training.
Complete a Burst or Surge 3 to 4 times resting 2 to 3 minutes between each set…sets means how many times you do that exercise in this case burst/surge.