How To Lose 3% Body Fat In 30-Days:
Step-by-Step Checklist

Losing 3% body fat in the next 30-days may seem like a daunting task… Yet, we see this ALL the time in Hollywood… Celebrities going from zero-to-HERO or flab-to-FAB in what seems like just days.

There is a new breed in Hollywood these days… A breed that is taking things to a whole new level… A breed that understands having a pretty face just won’t cut it anymore…

It seems like every week a new Superhero movie or TV show comes out with some unknown actor or actress popping on the scene with a super lean and ripped body like a Greek god or goddess.

And now… It’s YOUR turn – to get in on the act so to speak – and take your body to Superhero-heights. With our help, you can get there faster than the speed of light!

Step One: 30-Day Plan To Lose 3% Body Fat, Nutrition

Let’s get the boring stuff out of the way first… As important as your training is going to be in these next 30-days, you are first going to have to get your nutrition dialed in.

In a recent interview, Stephen Amell who stars in the hit TV series ‘Arrow’, said that when preparing for a role of Oliver Queen (AKA Green Arrow) he “eliminated processed sugar, gluten, and dairy… And by extension beer.”

Although this may seem tough, keeping these items out of your body will allow your blood sugar levels to stabilize. He mentions that by simply taking these foods out of his diet, when he gets hungry on set, he “doesn’t feel the need to scarf down some huge meal. Rather, a small snack will take me back to where I need to be.”

So looking at our first checklist item, on the nutrition end of things we will be focusing these next 30-days on eliminating:

⊗ Processed Sugars
⊗ Gluten
⊗ MOST Dairy
⊗ Alcohol

Instead, focus your meals on eating high quality proteins, lots of fruits and veggies, healthy fats, and some starchy carbs like potatoes, yams, beans, rice, and oats.

Some approved dairy over the next 30-days will be grass fed butter and cheese, Kifir, greek yogurt, and full-fat cream (for coffee, if needed).

If you need a full 30-day diet plan, please go pick up my Daily Shred Diet Here and follow that!

Step Two: 30-Day Plan To Lose 3% Body Fat, Workouts

Now that we got the boring stuff out of the way (nutrition), let’s get to the fun part of the 30-days… The workouts!

Over the next 30-days, your goal is to workout 5-days per week with 2-days rest in between. For example, a Monday-Friday workout schedule while taking the weekends off works perfectly.

Now before some of you check out and think that you don’t have time to workout 5-days a week, the workouts over these next 30-days will only last 10-25 minutes in length and all of them can be done right at home.

Here’s what your workout schedule will look like:

⊕ Day One: 25-minute STRENGTH workout
⊕ Day Two: 10-minute SPRINT workout
⊕ Day Three: 25-minute STRENGTH workout
⊕ Day Four: 10-minute SPRINT workout
⊕ Day Five: 25-minute STRENGTH workout
⊕ Day Six: OFF
⊕ Day Seven: OFF

For your strength workouts, you have two different options:

Option #1: Focus on progressing on the 5-exercises (and variations) below over the next 30-days.

1. Pushups (and variations. ie. close grip pushups, spiderman pushups, off set pushups, etc.)
2. Pull-Ups (and variations. ie. chin-ups, bodyweight rows, wide grip pull-ups, etc.)
3. Squats (and variations. ie. prisoner squats, squat jumps, squat to squat jump, etc.)
4. Lunges (and variations. ie. alternating lunges, reverse lunges, low lunges, etc.)
5. Bulgarian Split Squats (and variations. ie. split squats, TRX single leg squats, pistol squats, etc.)

What you will do for your strength workouts is choose 5-10 exercises per workout, and perform 30-60 seconds on each exercise resting only when needed. Between full rounds, you will rest 30-60 seconds and repeat up to 5 rounds. For example, a workout may look like this:

Pushups: 60-seconds
Prisoner Squats: 60-seconds
Pull-ups: 60-seconds
Bulgarian Split Squats: 30-seconds each leg
Spiderman Pushups: 60-seconds
Rest 60-seconds and complete 4 TOTAL rounds.

Something as simple as that will work perfectly. Now the key to all of this over these next 30-days is to make sure that you are getting STRONGER each and every workout.

Let’s say in your first workout you were able to do 40 pushups in the 60-seconds. When you do that same exercise again, you better be getting at least 41 pushups so that you beat your previous score.

You MUST make sure you are progressing in your strength.

Option #2: Go pick up a copy of my Superhero Body program and go through Phase One of the program <=Phase One is 100% bodyweight!

For your sprint workouts, you have two different options.

Option #1: Find a track or field and perform 10-minutes of sprint intervals.

For example, sprints 60-yards, walk back to the start and repeat for the 10-minutes. Simple as that!

Option #2: Go pick up a copy of my Superhero Abs program and perform those workouts for your sprinting days. <= 51 bodyweight ONLY workouts that take as little as 4-minutes!

Step Three: 30-Day Plan To Lose 3% Body Fat, Tricks

So we’ve got your nutrition and workouts all lined up, now it’s time to make a few lifestyle changes in order get you the serious results you are looking for.

Below we will quickly go over 3 simple tricks you can do in order to burn fat faster in the next 30-days. I challenge you to do all 3 of these daily, if possible. I’ve heard all of these mentioned by one or more of the ripped celebrities you see on the big screen, so you know they work.

Here they are…

Over the next 30-days, your goal is to also:

⊕ Sleep 7-8 hours EACH night
⊕ Take a 60-second cold shower every day
⊕ Drink 16-24 ounces of cold water IMMEDIATELY upon waking up

Simple enough, right? ALL of you reading this can make those three happen. And what you will find, is that when you do them, your results will fly higher than Superman.

Wrapping Up: Lose 3% Body Fat In 30-Days

I have just given you a step-by-step plan on how YOU can lose 3% body fat in the next 30-days.

Now it is up to YOU to make it happen and stick to the plan.

Start today and in 30-days from now, don’t be surprised when you start looking like the next on-screen Superhero!