The fat burning secrets below will help you burn more fat, get stronger fitter and leaner in record time but only if you're willing to step outside your comfort zone and try some secret workout tricks.

Control Tempo
In order for your body to continue to respond to your workouts you can adjust the tempo every 3-4 weeks on some exercises or all exercises. Try the following:

• 3-1-1
• 4-1-1
• 4-1-4
• 5-0-5

The first number represents the negative portion of an exercise. ie. the lowering part of a dumbbell press, lowering part of a leg extension, lowering part of any squat, lunge, leg press, or calf raise, the raising part of a lat pulldown or releasing of any rowing exercise. The second number is the mid-point of the exercise so if you see a 1 that means you will be pausing for one second. The last number is the positive or contracting phase of an exercise ie. raising part of a leg extension, squat, leg press, dumbbell curl or dumbbell press, pulling down of a lat pulldown, pulling in of a row, pushing down, back, or up of a tricep extension, etc. You can also hold for longer periods of time and lift and lower for shorter periods of time.

Tri-Sets
Performing 3 exercises for one muscle group back to back is an amazing technique that can be used to build strength, get more definition, and get through a workout faster. For example if you're training biceps you could perform one set of 10 incline dumbbell curls, followed by one set of 10 ez bar curls, followed by one set of 10 cable hammer curls. Rest with another high intensity technique like active recovery then repeat the entire sequence one or two more times. If you're interested in building strength you can pyramid your reps for each exercise 10-8-6. If you're looking to get really defined keep your reps the same for all exercises 10-10-10, 12-12-12, or 15-15-15. Try this tri-set for legs: 12 leg extensions, 12 leg presses, 12 dumbbell lunges. Use a moderately heavy weight on all exercises.

Hyper-irradiation
Ever notice how boxers, martial artists, and gymnasts all have rock hard, yet lean physiques? Pavel Tsatsouline, author of Russian Strength Training Secrets for Every American, attributes this to mastering muscle tension in the entire body while performing an exercise. When a martial artist kicks he tenses his entire body to brace for contact or a counterattack. Pavel believes you can apply this to weightlifting and calls it hyperirradiation. It requires that you contract all your muscles with as much force as possible while performing an exercise. Try it with a dumbbell curl. Start by gripping the weight as if your life depended on it. Pull your shoulders down and squeeze your shoulder blades together as if you were trying to squeeze a tennis ball in your armpit. Contract your abs and butt as hard as you can and maintain your entire body this tense. Begin to squeeze the weight up and use the entire contraction to exhale out. When you reach the top squeeze your bicep as hard as you can then slowly lower the weight focusing on flexing your tricep so that it feels like you're pushing the weight down (should feel like your doing a very difficult tricep pressdown).

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Power to the People! : Russian Strength Training Secrets for Every American