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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

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

Treadmill Fat Burning Workouts

treadmill fat burning workoutsBy now you should know that here at Fat Burning Workouts HQ, we are not fans of long slow cardio. So in writing this post, Treadmill Fat Burning Workouts, I was a little hesitant because when most people think of the treadmill they think of jogging on it for hours on end.

However, when utilized properly, the treadmill can be a powerful fat burning tool that you can use to your advantage. Although not my first choice of cardio equipment (the rowing machine is if you were wondering), the treadmill can be of use especially for beginners and those who can’t get outside year-round.

When putting together the 4 treadmill fat burning workouts below, I kept one thing in mind: intensity!

As we have discussed in previous articles, intensity is the key to burning tons of fat. As we saw in our 10-minute fat burning workout article, you can burn more fat in 10-minutes by doing high intensity workouts than you can doing a 60-minute jog on a treadmill.

The reason for this is your body utilizes the most fat burning when it works close or near it’s anaerobic threshold. This means doing exercises such as sprints, high intensity intervals and circuits, and the workouts found here on Fat Burning Workouts HQ!

Before jumping into the workouts, let’s first go over some preparation:

Preparation to your Treadmill Fat Burning Workouts

Step 1: Always warm up properly

Before doing any workout, you should always make sure you are fully warmed up. This means doing some dynamic stretching, a light 2-3 minute jog, and some bodyweight exercises.

Step 2: Do 1-2 minutes of intense exercise after your warm-up

This can include some burpees, one or two sprints on the treadmill, or some bodyweight exercises. The reason for this is to ensure your are fully ready to go so you can jump right into your workout.

Step 3: Have your water and towel by your side

Don’t be leaving the workout to run down and get water or a towel. Have that with you at the start. These workouts will require you to stay on task, so when the workout starts be focused and ready to go!

Step 4: Be safe

We have all seen the YouTube videos of someone falling off a treadmill… Don’t let this be you. Go at a pace you are comfortable doing while still pushing yourself to get better. Remember that safety is first!

Treadmill Fat Burning Workouts

Workout 1: Straight Up Sprints!

Equipment Needed: Treadmill

For this workout, you will complete 10 full speed sprints at 30-60 seconds each depending on fitness level. After each sprint, slow down and walk or jog for 30-60 seconds and repeat. An example 5 sprints is below (I am using level 10 as an example. Use a level that meets your needs).

After warm up…

Jog: 30 seconds
Sprint 1: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 2: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 3: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 4: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 5: 45 seconds on level 10
Repeat until you have done 10 sprints!

Total workout time: Around 15 minutes depending on warm-up!

Workout 2: Bodyweight Blaster

Equipment Needed: Treadmill, bodyweight

Move from one exercise to the next, resting only where it says to rest. Beginners should lower the numbers on the bodyweight exercises and add more rest time if needed.

After warm up…

Circuit 1:

Treadmill Sprint: 30 seconds
Rest 30 Seconds
Push-Ups: 15 reps
Bodyweight Squat: 15 reps
Burpees: 15 reps
Rest 30 seconds and repeat 3 times!

Circuit 2:

Treadmill Sprint: 30 seconds
Rest 30 Seconds
Squat Jumps: 15 reps
Close Grip Push-Ups: 15 reps
Cross Body Mountain Climbers: 15 reps each leg
Rest 30 seconds and repeat 3 times!

Circuit 3: 

Treadmill Sprint: 30 seconds
Rest 30 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Rest 30 seconds and repeat 3 times!

In all you will perform three sets of three different circuits, and a total of 9 treadmill sprints!

Workout 3: Dumbbell Finisher

Equipment Needed: Treadmill, pair of dumbbells, bodyweight

After warm up…

Treadmill Fat Burning Workout

Workout 4: The Murph (courtesy of Crossfit!)

Equipment Needed: Treadmill, bodyweight, pull-up bar

I typically do this workout outdoors, however, when it is negative 20 degrees outside it can get kind of difficult!

1 mile run on treadmill
100 Pull-Ups
200 Push-Ups
300 Bodyweight Squats
1 mile run on treadmill

You must start and end with a 1-mile run. You can complete the pull-ups, push-ups, and bodyweight squats in an order or fashion. Beginners should lower the number of reps, and distance on the treadmill.

As you can see, you can create some amazing Treadmill Fat Burning Workouts simply by getting creative. Don’t fall into the trap of thinking the treadmill is only for the people wasting their time doing long slow cardio. Go out and show them what a real treadmill workout should look like, and watch as you start burning more fat than ever before!

Did you know you could perform Superhero Sprints on a Treadmill? Well you can, and this unique style of sprinting can TRIPLE your fat burning. Check it out:

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