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

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

lose 3 percent body fat in 30 days 1 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.

Pushups (and variations. ie. close grip pushups, spiderman pushups, off set pushups, etc.)
Pull-Ups (and variations. ie. chin-ups, bodyweight rows, wide grip pull-ups, etc.)
Squats (and variations. ie. prisoner squats, squat jumps, squat to squat jump, etc.)
Lunges (and variations. ie. alternating lunges, reverse lunges, low lunges, etc.)
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 days 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.

superman 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!

lose 3 percent bodyfat in 30-days

Fat Burning Workouts For Women At Home

Amazing Fat Burning Workouts Women Can Do At Home

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!

Extreme Fat Burning Workouts

If you are looking to bump up the intensity in your workouts, then look no further than our four latest Extreme Fat Burning Workouts!

Many of the workouts found on this site can be categorized as ‘Extreme’, but what makes the workouts below different is they are also ‘Challenge Workouts.” This means, you will try and complete each of the workouts as fast as possible, then when you decide to do the same workout again, your goal is to beat your previous time.

The extreme fat burning workouts below are advanced but can be catered to any fitness level.

If a repetition count is too high or too low, simply lower it to fit your fitness level. If an exercise is too hard, be sure to alter it so you can do perfect reps. For example, if you cannot do regular push-ups, perform them on your knees or on a bench.

Extreme Fat Burning Challenge Workouts

Before jumping into the extreme challenge workouts below, give this workout a try first:

Starter Workout:

You will perform the four exercises below the video in a 20-10 interval fashion. This means 20 seconds of the exercise, followed by a 10 second rest and repeating:

Exercises:

Squat Jumps
Push-Ups
Burpees
Alternating Lunges

This is a great workout to start with before moving into the workouts below. Remember the following workouts are EXTREME!

Each workout is to be completed as fast as possible with as little rest as possible!

Workout 1: 300 reps

Complete all reps of one exercise before moving to the next!

Pull-ups: 25 reps
Deadlifts with 135 pounds: 50 reps
Pushups: 50 reps
24-inch box jumps: 50 reps
Floor wipers: 50 reps
Single-arm clean and press with 36 pound kettlebell: 50 reps
Pull-ups: 25 reps

(This workout can also be found in our Fat Burning Workouts For Men section!)

Workout 2: 400 reps

Complete all reps in any fashion or order.

100 Push-Ups
100 Squat Jumps
100 Pull-Ups
100 Burpees

Yes, you read that properly… 100 Burpees! Beginners should cut the repetitions in half for each exercise and perform jumping pull-ups and knee/bench push-ups. If you need to, lower the burpee count to 25 reps the first time you do this workout!

Workout 3: 500 reps

Complete 50 reps of one exercise before moving to the next! Finish as quickly as possible keeping perfect form throughout. Rest when needed. (A similar workout can be found in our Fat Burning Workouts From Home article!)

50 Push-Ups
50 Squat Jumps
50 Pull-Ups
50 Jump Lunges
50 Bench or Chair Dips
50 Single Leg Squats (25 each leg)
50 Plank to Push-Ups
50 Inverted Row
50 Burpees
50 Double Jumps

Workout 4: 1000 reps

Overhead Press can be done with dumbbells or a barbell. Choose a weight that you can perform 15-20 reps with on each attempt.

There you have it, four Extreme Fat Burning Workouts right at your finger tips. Take the challenge and see how fast you can finish!

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