Combat the Fat is a workout aimed at burning fat while maintaining lean muscle mass. It approaches things in a different manner, through the use of various types of circuits. Its author, Jeff Anderson, has put out some very good programs in the past, so I expected nothing less from this program.
Combat the Fat – The Training
The training follows the principles of shortened rest times and intense work periods. I cannot go into details as this is a paid program, but I will say that the approaches are very effective.
Combat the Fat – Pyramids
The CTF pyramids are not like the usual pyramid system. They pyramid up and down based upon repetitions. You combine 3 very specific exercises from some charts that are provided and then you perform a pyramid with them. As an example, you will perform 1 repetition of Exercise A, then 2 of Exercise B and 3 of Exercise C. You then rest for 30 seconds to a minute. You then do 2 repetitions of Exercise A, then 4 of Exercise B and 6 of Exercise C. You keep going up like that until you reach a maximum number of reps for the first exercise (based upon what level you are at in the program).
My personal experience is that CFT pyramids can be extremely intense. I found that by keeping my rest periods to 30 seconds (clocked) I got a really tough workout without risking injury. The sheer number of repetitions that must be completed makes the workout intense by itself. I really enjoyed the CFT pyramids.
Combat the Fat – Intervals
The CFT intervals add another dimension to the program. As I said, this program is designed to burn fat and we all know that cardio is a necessary evil for that to happen. Most of us avoid cardio like the plague, but CFT forces it upon you through the use of the CFT intervals.
The CTF intervals involve doing a cardio exercise (from a very specific list of choices) for 5 straight minutes. You then switch to a weight training exercise and complete as many repetitions as you can with the weight you chose. You then switch back to another 5 minutes of cardio, but using a different mode (from a different list of choices). You keep switching back and forth until you’ve completed 30 minutes of cardio.
I found myself doing my cardio during the time that I used this program. I also found myself losing 20+ pounds throughout the entire course of the program and that was without really dialing in my nutrition. I personally believe that the CTF intervals are the perfect compliment to the CFT pyramids. The two approaches make up the entire Combat the Fat System.
Combat the Fat – My Judgment
I would highly recommend this program to anyone wanting to burn fat quickly. This recommendation gets even stronger if you are the type of person who tries to avoid cardio training. The cardio approach in this program is aimed at mixing things up and that keeps you interested in your training. This creates results that cannot be denied. I found the program very easy to stick to, but will warn you that it is a 6 day a week commitment. If you need to lose fat, give Combat the Fat a try. You will not regret the decision.