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GAME PLAN: Lose 3% Body Fat In 30-Days

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

lose 3 percent body fat in 30 daysLosing 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

lose 3 percent body fat in 30 days 1Now 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:

lose 3 body fat in 30 daysPushups: 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.

supermanBelow 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!

lose 3 percent bodyfat in 30-days

Five Important Fat Burning Workout Rules

Five Rules To A Better Workout

fat burning workout rulesIf you want to start doing workouts that will create lasting fat burn, better muscle definition, and contribute to lifelong health, you must start applying the five workout rules below when going through your workouts.

These five rules were created after years of experience, research, and testing to figure out not only what works best when it comes to burning fat, but what workouts are best for your body.

Applying these rules to your workouts will boost fat burning, muscle definition, and overall health. If you are serious about changing the way you look, start following these rules:

1. The more intense your workouts, the better:

You have heard me say this before, and you will hear me say it again. The more intense your workouts are, the more fat you will burn. The “fat burning zone” is a way of the past. Study after study has proven high intensity workouts are superior to long slow cardio.

In a study done by Experimental Biology, researchers found that maximal fat utilization occurs at an intensity near anaerobic threshold. This essentially means, the more intense your workout is, the more fat you will burn.

2. Activate as many muscles as possible:

While doing isolated exercises may give you that burning sensation or “the pump” as bodybuilders call it, the real fat burning comes when you activate as many different muscles with each exercise you do.

For example, doing a barbell squat will burn fat more calories than doing a leg extension.

Plus, compound movements will also help you gain strength faster and build lean muscle easier.

Isolated exercises do have a time and place but when looking to burn the most fat, stick to compound movements! For a list of compound movements, take a look at the link below:

==> Start Burning With Compound Movements

3. Keep your workouts to no longer than 30-45 minutes

cool clockBack in college, my coach forced me to keep my shooting workouts to no longer than 40 minutes. The reason for this was he said our brains start to lose focus after the 40-minute mark. Later, as I did some of my own research I found it to be true. Not only that, but I also discovered that workouts lasting longer than 45 minutes can have a negative effect on fat burning!

Here is the quick breakdown of how our body responds during workouts:

  • Start of the workout: Our bodies naturally start producing testosterone as we engage in intense exercise (remember, testosterone is a good thing, even for women. It keeps us strong, lean, and healthy!)
  • 15 minutes into the workout: Our bodies are still producing testosterone, which allows us to burn fat and get lean.
  • 30 minutes into the workout: Testosterone peaks at the 30 minute mark.
  • 45 minutes into the workout: Focus decreases, and testosterone levels start dropping down to baseline.
  • 60+ minutes into the workout: Our bodies start producing less testosterone and start producingmore cortisol which can lead to increased fat storage and will hurt lean muscle growth.

As you can see, testosterone levels peak at the 30 minute mark which means you will get the most out of your workouts when staying in that time frame. A few minutes here or there, won’t make a huge difference but a workout lasting upwards of 60 minutes will actually cause you to store fat because of the increase in cortisol (also known as the fat storing hormone!)

In short, keep your workouts to 30 minutes and no longer than 45 minutes.

4. Include sprints 2-3 times per week

Sprints are the most powerful physique shaping workout on the planet. As was stated earlier, the closer you work to you anaerobic threshold, the better. Sprints are the prime definition for working near or at that threshold.

Sprints will directly target eliminating stomach fat, and is a workout that makes your abs “pop”. Plus, it increases testosterone and Growth Hormone which both play a vital role in keeping us lean and healthy.

5. Walk daily

The more time you spend walking, the less time you spend sitting. Instead of spending hours at the gym working out, a far more beneficial approach would be to workout 3-5 times per week for 20-30 minutes, then walk 30-60 minutes daily out in the sunshine.

Walking will help burn fat, plus you will get your daily dose of Vitamin D which is something we all need!

If you want to start burning more fat, get leaner, and improve your overall health, start applying these five rules into your weekly workouts. Keep you workouts simple, intense, and short and watch as your results start to soar!

Fat Burning Workouts For Athletes

Fat burning workouts for athletesAs a former collegiate athlete, I was always looking for an edge on my competition. In order to be the best, you have to train like the best. Michael Jordan and Kobe Bryant didn’t rise to the top by doing some generic workouts a few times per week. No, they focused on workouts that would challenge them mentally and physically so they could be the best athlete in the world.

Take a look at all great athletes, they all have one thing in common:

They have a lean, strong, athletic build.

Athletes like Usain Bolt, Kobe Bryant, Maria Sharapova, Alex Morgan, Adrian Peterson, and Jessica Ennis have this build. They are incredibly lean and strong.

If you watched these individuals workout, you would notice how intense they are. The focus, drive, and determination are through the roof on every single workout. This is what it takes to be the best.

Not only that, but that is what it takes to look the best!

Athletes have it down: each workout they do not only gets them better at their particular sport, but it allows them to look superhuman.

The athletic build is something we all want. Lean, ripped, and defined.

But how do you get there?

The reason you don’t currently look like an athlete is because you do not train like an athlete, simple as that.

If you want to start looking like Jessica Ennis or Adrian Peterson, you have to start training like them!

This doesn’t mean training for hours on end, because not everyone can have working out and their sport as a job. What I mean is you must start training at the intensity they train at so you can allow your body to build lean muscle and burn fat.

So what exercises should you focus on?

Athletes train in three different areas: Speed, strength, agility and quickness.

Each are vitally important to being the best athlete they can be, plus they are the workouts that will burn the most fat while adding lean, ripped muscle.

Speed

The best way to increase your speed is to start working on it. This means stepping off the treadmill and elliptical, going out to a park or track and sprinting. As we have discussed in the past, sprinting is the best physique shaping workout on the planet.

The benefits it brings are endless. There are definitely some more advanced ways that you can increase speed, but stick with the basics. The more you sprint, the better you will become at it and the faster you will get, especially if you focus on the next two aspects of an athletes regimen.

Strength

Look at any great athlete and you will see that they have tons of strength. This is a result from the very intense weight training programs they are put through. Athletes must train for anything that is thrown at them, that is why they focus on doing tons of compound movements so they can strengthen their whole body.

For example, squats, deadlifts, and cleans are very popular because of the functional strength they help develop. The more prepared you are in the weight room, the better you will be able to handle the rigors of the game.

Never will you see an athlete focus on bicep curls for their workout because they know this is not what’s best for their body or strength.

athlete fat burning workoutsAgility and Quickness

This can also be referred to ones ability to cut, jump, move, etc. The more agility and quickness you can develop the better. Take a look at Adrian Peterson for example. His ability to cut through defenders at the quickness he does is unreal.

Sure Adrian was born with some of these abilities, but he is constantly working on improving them so he can come back quicker game after game and season after season.

A few ways to do this would be focusing on plyometric work. Plyometrics helps your feet to spend less time on the ground, which translates into you being quicker.

The less time you spend on the ground, the faster you can cut, jump, and move.

Changing Your Routines

As athletes, the game is always going to be demanding more. That is why you should change up your workout routine every 1-2 weeks.

Sports will always keep your body guessing, so to prepare for this, always keep your body guessing in your workouts.

Beginners can stick to a workout routine for up to 8-12 weeks at a time because they need to spend the time building up their base.

But athletes have already developed a solid base over the years so they need to make sure they are constantly challenging themselves to get better both on and off the field.

An Athletes Workout Schedule (Modified)

As was stated earlier, we all don’t have the time to train like an athlete. Remember, it is their job to workout and practice. This doesn’t mean, however, that you can’t still train like an athlete. Below is a sample week that you can implement to start training and looking more like an athlete:

Monday, Wednesday, Friday: Strength Train, Plyometrics

Monday: Legs

Do three sets of each superset below, resting 30-60 seconds between full rounds. (complete all three sets of one superset before moving to the next)

1A. Squats: 10 reps
1B. Single Leg Squat Jump: 15 reps
2A. Deadlifts: 10 reps
2B. Squat Jumps: 20 reps
3A. Leg Press: 15 reps
3B. Sled Push: 30 yards
Plyometric Ladder Work (10 minutes)

(Sorry about the music in this video, but this shows some good options for ladder work that you can do)

Wednsday: Upper

Do three sets of each superset below, resting 30-60 seconds between full rounds. (complete all three sets of one superset before moving to the next)

1A. Bench Press: 10 reps
1B. Pull-Ups: Max reps
2A. Bent Over Row: 10 reps
2B. Explosive Push-Ups: Max
3A. Overhead Press: 10 rpes
3B. Burpee with Pull-Up: 10 reps
Jump work to build abs (See video below)

Friday: Full Body

Do three sets of each superset below, resting 30-60 seconds between full rounds. (complete all three sets of one superset before moving to the next)

1A. Squat To Press: 12 Reps
1B. Pull-Ups: Max reps
2A. Clean and Press: 12 reps
2B. Side to Side Explosive Push-Ups: 16 reps
3A. Sled Pulls: 30 yards
3B. Sled Push: 30 yards

Tuesday and Thursday: Sprints

Go out to a park, track, or field and complete the sprinting workout below:

7-10 full speed sprints at 40-80 yards each. Choose a distance that fits your fitness level. Rest 30-60 seconds in between sprints. This workout should take you no longer than 10-15 minutes!

There you have it, an example fat burning workout plan for athletes that will take you no longer than 30 minutes a day to complete!

Fat Burning Workouts For Women At Home

Amazing Fat Burning Workouts Women Can Do At Home

fat burning workout at home for women

We all love a good fat burning workout that can be done right at home. For me personally, at home workouts are one of my favorite things to do. With just a few pieces of equipment and as little as 4 minutes, you can get one amazing workout in. As we discussed in out ‘Fat Burning Workouts For Women‘ article, men and women look for different aspects when it comes to working out.

With that in mind, the workouts you will find below were written specifically for women who want to workout at home. They involve exercises that will tone the butt, legs, arms, and abs and will help burn tons of fat in the process. Now sure, men can partake in these workouts but from testing them on a wide range of clients, it is women who seem to enjoy them more!

Below are three different fat burning workouts for women that are designed to be done right at home:

Workout 1: Full Body

Complete 30 seconds of each exercise, then move to the next exercise with no rest. After each full circuit, rest 30 seconds and repeat 3 times. Once you finish 3 rounds of the first circuit, move to the next!

Circuit 1: 

Push-Ups: 30 seconds
Hip Raises: 30 seconds
Squat Jumps: 30 seconds
Single Leg Hip Raise: 30 seconds each leg
Spider Climbs: 30 seconds
Rest 30 seconds and repeat 3 times!

Circuit 2:

Push-Ups: 30 seconds
Duck Under Lunges: 30 seconds
Single Leg Touch Downs: 30 seconds each leg
X-Body Mountain Climbers: 30 seconds
Shuffles in Place: 30 seconds
Rest 30 seconds and repeat 3 times!

Circuit 3:

Push-Ups: 30 seconds
Lateral Lunges: 30 seconds
Lateral Hip Raise: 30 seconds each side
Squat to Squat Jump: 30 seconds
Burpees: 30 seconds
Rest 30 seconds and repeat 3 times!

Workout 2: 4 Minute Burpee Finisher

One of my favorite workouts to do because of it simplicity and high intensity. For this workout, all you will do is perform as many burpees as you can in 4 minutes. For more advanced participants, perform a push-up and squat jump on each repetition.

Workout 3:

Move from one exercise to the next resting 15 seconds in between exercises. Rest 30 seconds between full rounds and repeat 3 times!

Incline Push-Ups: 30 seconds
Side Planks: 30 seconds each side
Mountain Climbers: 30 seconds
Bench Dips: 30 seconds
Hop Backs: 30 seconds
Alternating Back Lunges: 30 seconds
Burpees: 30 seconds
Rest 30 seconds after the full round and repeat 3 times!

There you have it, three amazing fat burning workouts for women at home. Each of these workouts is designed to get you into incredible shape and get you toned up for whatever life throws your way (ie. beach season, wedding, spring break, etc.)

Be sure to leave some feedback before you go, as I always love hearing from you!

fat burning workouts for women at home

Rep Challenge Workouts For Fat Loss

rep challenger workoutsWe saw some rep challenge workouts in our previous article ‘Extreme Fat Burning Workouts,’ and because I know you enjoyed those so much, I decided to give you five more workouts just like it.

A rep challenge workout can be defined as: doing an allotted number of reps as fast as possible, then when doing it again trying to beat your previous time.

The goal of challenger workouts is to push you to beat your previous score each time you do the workout. Crossfit does an incredible job working this into their system, and it has proven to work very well. That is why some of the strongest and best athletes in the world are Crossfitters.

With the rep challenge workouts below, you can expect them to be intense, tiring, and well… challenging! Be sure to choose a workout that fits your own fitness level, and work on building up to doing harder and harder ones over time!

100 rep challenge

You can do a wide variety of 100 rep workouts that will leave you very tired by the end. A few of my favorites are:

  • 100 Push-Ups as fast as possible
  • 100 Pull-Ups as fast as possible
  • 100 Burpees as fast as possible
  • 100 Squat Jumps as fast as possible
  • 100 Kettlebell Swings as fast as possible

Then you can do a combination of exercises to get your 100 reps. For example:

  • 50 Push-Ups, 50 Pull-Ups as fast as possible
  • 50 Burpees, 25 Squat Jumps, 25 Push-Ups as fast as possible
  • 25 Burpees, 25 Kettlebell Swings, 50 Pull-Ups as fast as possible

Get creative with how you do this.

200 rep challenge

Complete 10 rounds as fast as possible of the exercises below:

Decline Push-Ups: 10 reps
Box Jumps: 10 reps

If you want to finish the workout with 50 burpees, feel free to add that in as a bonus!

300 rep challenge

300 rep challenge workout

400 rep challenge

For this workout, you will start and end with a 400 meter sprint. This will account of 50 reps of your workout.

400 meter sprint: Counts as 50 reps
Box Jumps: 50 reps
Pull-Ups: 50 reps
Decline Push-Ups: 50 reps
Kettlebell Swings: 50 reps
Single Leg Squats: 50 reps total (25 each leg)
Sit-Ups: 50 reps
400 meter sprint: Counts as 50 reps

500 rep challenge

We saw this workout in our Fat Burning Workouts For Men article. This is a very challenging workout, so beginners should start by doing 20-25 reps of each exercise and build up to doing the full workout.

Complete all 50 reps of one exercise before moving to the next.

Box Jumps (50 reps)
Push-Ups (50 reps)
Kettlebell Swings (50 reps)
Overhead Press (50 reps)
Inverted Row (50 reps)
Dips (50 reps)
Back Extensions (50 reps)
Knees to elbows (50 reps)
Burpees (50 reps)
Double Under’s (50 reps)

There you have it, five different rep challenge workouts that will obliterate unwanted fat all while allowing you to build tons lean muscle. If you want an even more challenging workout, be sure to check out our 1000 rep challenger in our Extreme Fat Burning Workouts section!

Looking for more rep challenge workouts? Then you have got to check this out:

Rep Challenge Workouts

 Click HERE To View The Rep Challenge Workouts!