Discover The Ultimate Fat Burning Fitness Blueprint

by FitStaff

bodyweight exercises
Sponsored Ad

If you’re looking to melt fat off your body so you can see your lean, fit and toned body hidden underneath it, you first need a plan.

There’s more to losing weight and getting lean than eating “right” and “exercising”, whatever that means.

So if you want to know how to get fit, read on. But don’t just read this information, use it! It does no good if you read this, nod your head in agreement, and then don’t make any changes to your lifestyle, diet or current training program.

Remember, knowledge isn’t power, applied knowledge is power. You have to take action on the right knowledge if you want results.

Applied Knowledge Is Power

You’re not going to build lean muscle, flatten your stomach, or drop 30 pounds of ugly fat just by reading about how to get fit and lean.

Know Where You’re Starting (Measure, Measure, Measure)

You can’t get ‘there’ if you don’t know where ‘here’ is.

At the very least, record your measurements and use Body Fat Calipers to record your body fat percentage and take pictures!

With the electronic calipers from FatTrack GOLD, it’s very simple to do.

Body fat percentage can vary a lot depending on the method used. So forget about the percentage number and focus on your improvements. The key to accuracy is to use the same method in the same way, each time.

The Scale Is Not Your Friend

Remember, the scales lies. People of the same height and same weight can look completely different. If you added ten pounds of muscle and lost ten pounds of fat, don’t you think you’d look different? But the weight on the scale wouldn’t have changed at all!

The scale is a tool you can use along with the body fat calipers.

And ladies, a pound of muscle is smaller than a pound of fat.


FREE Report: Discover How To Boost Your Metabolism,
Burn More Fat with Less Effort, And Get
Lean, Sexy, Six Pack Abs… Fast!

Click Here to Get 9 FREE Metabolic Training
Workouts for Accelerated Fat Loss!

Guys, you may not like that but keep this in mind. The leaner and more ripped you are, the bigger you look! It’s a cool illusion!

That’s right, more muscle and less fat is a win win for the guys and girls!

Put one of the before pictures somewhere you will see it everyday, such as the fridge or the mirror in the bathroom.

You may even want to take pictures periodically, say every two weeks so you can see the difference. We don’t always see our improvements in the mirror.

Put A Fat Burning Plan In Place

Too many people say they don’t have time to eat healthy or to workout on a regular basis. It’s not about time, it’s about priorities.

We all have twenty four hours in a day. It’s how you use them. Your nutrition and your fitness routine have to be a high enough priority that you get them done.

Besides, if you’re fit and healthy and exercising on a regular basis, you’ll have far more energy than most people do, making you more productive and actually giving you more time than you had before you were in shape.

Yes, we all have periods in our lives where it just seems impossible to get everything done, let alone fit in our workouts, too.

However, think of all the time people spend in front of the television, or planning a vacation. Are you telling me you can’t find the time to eat well and exercise? Your health means so little? Come on!

Forget Long, Boring Cardio Workouts


FREE Report: Discover How To Boost Your Metabolism,
Burn More Fat with Less Effort, And Get
Lean, Sexy, Six Pack Abs… Fast!

Click Here to Get 9 FREE Metabolic Training
Workouts for Accelerated Fat Loss!

Let’s say you really are that busy. Three kids, working 80 hours a week, etc. Okay, I get it. It does happen.

Can you get up 6 or 7 minutes early and get in a quick 4 minute bodyweight workout right when you roll out of bed?

I bet you can! Sure, it’s not ideal! But it’s a lot better than you think and definitely better than the alternative of doing nothing.

You see, you don’t need those long, boring cardio workouts! They are NOT going to get you lean. Did you know a typical marathon runner burns off LESS than ONE pound of FAT from running a marathon? That’s nuts!

Boring, and long, cardio sessions are not the answer!

You MUST perform shorter, more intense resistance training workouts if you want real results!

While it may be hard to stick to a well developed plan when life is extra stressful and busy but getting consistent exercise, while also making it an ingrained habit, is a GOOD thing and can help you get through those really busy times.

You’d be surprised at the variety you can get from four or five minute bodyweight workouts.

Keep a kettlebell by the bed and now you’re really rocking!

For more great tools and home equipment ideas you’ll love check out my article 27 Ultimate Home Gym Equipment Ideas

Here are some simple 4 minute workout examples for you.

Workout #1

20 seconds of exercise followed by 10 seconds of rest.

    Bodyweight Squat – 4 rounds
    Push Ups – 4 rounds

BAM! 4 minutes and finished!

Workout #2

20 seconds of exercise followed by 10 seconds of rest.

    Jump Lunge – 2 rounds
    Spiderman Push Ups – 2 rounds
    Side to Side Hops – 2 rounds
    Squat Thrusts – 2 rounds

Workout #3

4 minutes AMRAP (As Many Reps As Possible)

    Kettlebell Snatch

Workout #4

    Jump Lunge – 7 reps (per leg – 14 total)
    Explosive (or Clap) Push Ups – 5 reps
    Burpees – 3 reps

4 minutes AMRAP (As Many Rounds As Possible)

These are just a few examples of the type of workouts you can do when you roll out of bed in the morning. If you can manage to find one or two other times during the day (like lunch or right before dinner), you’ll really be rolling.

If you can spare 15 or 20 minutes at one time, you can take a crack at something like this:

Kettlebell and Bodyweight Workout

Track, Track, Track

Once you have your numbers and a plan in place, you MUST track your progress and results! This means having a workout journal and recording your exercises, times, rounds, poundages used, etc. so you can see the improvements over time.

Most of us hate counting calories and keeping a food journal (me, too!) but it goes a long way toward your weight loss success.

But here’s another great tip when it comes to your food. A study done at the University of Wisconsin-Madison, by Dr. David Deal and Dr. Lydia Zepeda was pretty interesting.

Instead of having people keep a food journal, they had them take a picture of their food BEFORE they ate it. There were 43 people in this study.

This allowed people to take note of their mistakes before it happened and the doctors concluded that taking a picture of your food before you ate it provided even better results than a food diary.

I found out about this study in The 4-Hour Body

I would recommend both a food journal and taking pictures but if you just can’t do the food diary at least snap digital pictures of your meals.

How Do I Handle the Nutrition Part of Getting Lean?

1. Eliminate Processed Foods

good carbs bad carbsIf we made it, don’t eat it. Stop putting all those chemicals in your body!

2. Avoid Carbohydrates (Sort of)

No, you don’t have to eliminate carbs completely. But you’ll want to reduce your intake and be smart about your carb decisions.

No carbs without some protein at the same time.

If you take step 1 above seriously, that will go a long way toward taking care of your icky carb problem.

3. Eat Quality Protein

4. Eat Vegetables (go crazy!) and Fruits (in moderation)

We’re not eliminating carbohydrates, in case you got that impression from #2 above. But we are limiting our carb intake to mostly fruits and vegetables.

A great, and fast, way to do this (along with making sure to get your protein) is via good weight loss smoothies. This can also take care of the sweet tooth!

5. Eat and Repeat

What does that mean? It means stick to the same basic meals. I know this is one of the big complaints a lot of people have with eating ‘healthy’ so let me address that excuse now.

Most of us vastly over estimate the variety we get when it comes to food.

For the most part, we eat the same meals, with little variation, day after day, especially breakfast and lunch, usually with a limited number of rotating dinners. And this is when we’re not trying to stick to a nutrition plan.

I think the real complaint, disguised as not enough variety, is what that variety is that people are eliminating…. yummy, unhealthy junk food! They miss the snacks like ice cream, candy, chips and hoagies.

But also, an important part of limiting your variety is that it makes it easier on you. You’re not constantly trying to come up with the next healthy meal.

Once you have a meal plan in place, a lot of confusion is taken away by sticking to a limited plan.

Besides, the whole variety thing will be taken care of by the next step.

6. Take A Day Off Once Per Week

Yes, once per week, eat whatever you want.

An uptick in calories once in a while can increase fat loss and boost your metabolism, allowing you to lose even more fat. We’ll talk more about this in a future article.

Above, we covered the work that needs to be done before you get started on your plan to burn belly fat fast and build lean muscle.

We also covered some simple nutrition tips that will go a long way toward fat loss.

How Do I Make Sure I’m Getting the Most
Out of My Fat Burning Workouts?

Push UPs

FREE Report: Discover How To Boost Your Metabolism,
Burn More Fat with Less Effort, And Get
Lean, Sexy, Six Pack Abs… Fast!

Click Here to Get 9 FREE Metabolic Training
Workouts for Accelerated Fat Loss!

Now, let’s take a look at some of the important things you need to do with your workouts to make sure you put your body in the best state for burning fat.

The best way to burn fat, when it comes to training, is to incorporate program techniques that take advantage of the two ways to burn calories: calories burned during your training session and post-workout calories burned.

Burning calories during your workout is pretty simple. The more intense your workout, the more calories you will burn during the workout. With weight training, multiple sets of very low reps with long rest periods between sets will not burn many calories during your workout (although you’ll see below how this can help with post-workout fat burning).

More Work – Less Time – Better Results!

Packing in a lot of intense sets and reps, utilizing short rest periods will burn more calories during the workout. Let’s look at it in really simple terms. If you run for 20 minutes and complete 2.5 miles in one workout and in another workout you run for 20 minutes and complete 4 miles, you’ll burn more calories in workout number two.

This is also known as density training. Sample Home Workouts #3 and #4 above are good examples of this.

Kettlebell SnatchHere they are again.

Workout #3

4 minutes AMRAP (As Many Reps As Possible)

    Kettlebell Snatch

Workout #4

    Jump Lunge – 7 reps (per leg – 14 total)
    Explosive (or Clap) Push Ups – 5 reps
    Burpees – 3 reps

4 minutes AMRAP (As Many Rounds As Possible)

With workout #3, you’ll want to increase the number of Kettlebell Snatch reps you can complete in the four minute workout. Eventually, you’ll start using a heavier kettlebell, drop the number or reps and work on increasing them again.

With workout #4, you challenge yourself to complete more rounds in the future when you perform this workout again.

Just as important, if not more so, as calories burned during the workout, is the calories you burn post-workout. And this is where certain training variables come into play to maximize your body’s metabolic rate after your workout.

Some of the important variables for boosting your metabolism include:

Bench Press Guy

    Muscle Trauma
    Growth Hormone release
    Testosterone release
    Lactic acid release
    and Blood Flow (pumping oxygen into the muscles).

Let’s take a look at muscle trauma first. The damaged fibers (muscle trauma) from an intense resistance training session (or high intensity cardio intervals like sprinting) take energy for the body to repair them.

This energy comes in the form of calories (a higher resting metabolic rate), allowing you to burn MORE calories for a day or two AFTER the workout is over. You don’t get this from low intensity steady state cardio.

This is why a properly designed resistance training routine is so powerful. Not only is it the key to building muscle (which also boosts your metabolic rate), it’s extremely effective for burning fat as well.

When it comes to your resistance training routines, this fiber damage comes from heavier sets in the 6 to 10 rep range on the big compound exercises like squats, deadlifts, dips, chins, bench presses and standing presses.

But muscle fiber damage isn’t the whole story. According to long time scientific researcher, Jerry Brainium, “Subjects doing interval cardio showed heightened activity in the portion of the cells where fat is burned and oxygen is used, the mitochondria.”

In plain English, that means you need to get oxygen to your muscles, which comes from blood flow. This means sets with longer tension times than the typical heavy, low rep sets. It also means continuous tension on the muscle.

In other words, you aren’t doing heavy squats where you pause at the top for a few seconds to gather yourself and crank out another rep. You have to keep the weight moving. No rest during the set.

This also signals your body to release growth hormone (also known as the anti-aging hormone). GH is also a powerful fat burning hormone that will help you get ripped fast, burn belly fat and turn your before body into an after, giving you the body transformation you’ve always wanted.

The other hormone you want to amp up is testosterone, which helps build muscle and burn belly fat. And GH with testosterone has a synergistic effect on your muscle building, fat burning efforts.

More Testosterone + More Growth Hormone =
A Leaner, Sexier You!

Fitness woman doing crunches

What type of exercise helps release testosterone? The same exercise we mentioned initially, relatively heavy weights on compound exercises, with high intensity.

But studies have also shown that higher rep sets with lighter weights can ramp up testosterone production (such as 5 sets of 15 reps with 50% of your max).

However, intense work out routines that last too long, have too much volume, and are done too frequently, will kill your testosterone and growth hormone production, which can help give you the exact opposite results you’re looking for from your program.

As you can see, intense resistance training, and interval training cardio plays a big role if you want to get ripped fast.

You also need to perform your resistance training in a certain way to make sure you maximize the fat burning potential (muscle damage, blood flow, testosterone, growth hormone, etc.).

Performing such workouts also runs the very real risk of over-training, which will give you the opposite results (you’ll get weaker, lose muscle, have less energy and pile on body fat).

Keep in mind, there is a lot more to putting together a proper training program than what you see here. This includes things like intensity cycling, work and rest protocols, exercise selection, movement pattern sequencing and more. We’ll cover things like this in more depth in future articles, podcasts, books, reports and videos.

If you found this helpful, please consider giving it a
Facebook Like, a Pin, a Google Plus, or
even a Tweet! It’s on the left! Thanks!

IYCAA Endorsed Kettlebell Instructor

More Articles You Might Like:

Are You Tough Enough for this 16 Minute Fat Blasting Workout?
How To Burn 200 Calories in 2 1/2 Minutes With One Exercise!
5 Myths about Fat Loss You NEED to Know!
How to Get Faster Fat Blasting Results in Less Time
This ONE Change Can Make All The Difference In Your Program

Gregg Gillies is a Certified Metabolic Trainer and author of the 5 star rated book, Flat Belly Blueprint, available for $4.99 (and instant download) on Amazon. He’s written hundreds of health and fitness related articles that have appeared on sites like while also being published in the print edition of Ironman Magazine. Connect with Gregg on Google Plus and Facebook

{ 0 comments… add one now }

Leave a Comment

Previous post:

Next post: