Give me 5 Minutes and I’ll Give You Better Fat Burn

Table Mountain National Park, Silvermine, Elephants Eye
Table Mountain National Park, Silvermine, Elephants Eye

This morning I decided to walk the Silvermine Trail in the Table Mountain National Park. It was a cold and foggy morning and the whole park was in the clouds.

Stop? What the heck has this to do with burning body fat?

A lot. Read on.

The trail is about 8 km long and goes about half of the distance up to Nordhook Peak on a steep gravel road.

I decided to beat my own best time and ended with a walk/jog of 70 minutes. I tried to hold the pulse above 120 bpm for the whole walk. And I had beside of a coffee and some water no breakfast.

This was a real fat burner in the morning.

In the afternoon I had a shoulder workout in the gym.

– 3 x 10 Standing Barbell Behind Neck Press

– 3 x 8-10 Standing Dumbbell Upright Row

– 3 x 10 Dumbbell Seated Rear Lateral Raise

– 3 x 10 Seated Dumbbell Lateral Raise

– 2 x 8 Cable Rear Lateral Raise

Afterward I did some crunches for the abs

You can find all exercises as always at

And again I walked the dog for two times a 30 minutes.

BTW it was a public holiday here 😉

Foodwise I stayed with my diet and a low fat, medium protein and medium carb mix as explained in my book “Quick Guide – How to lose fat and shape your body

The goal again is to maintain the low bodyfat percentage that I have reached after the diet and build up some solid strength and more mass.

I will change my training program with every workout. So stay tuned and try it out or write comments with your ideas.

Tomorrow will be a cardio day and some tricep workout.

Cheers World

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