Total Fat Burn in 4 weeks
Your workout Program is not giving you results. Yes, if you are not on the verge of passing out, out of breath, barely focusing after you are finished, getting tunnel vision where everything on the perimeter of your visions turns black, THEN YOU ARE ON THE WRONG plan. This reigns true especially if you want to lose weight.
Look, Bottom line, BURNING fat is not an easy process. If it was everyone would do it. There is a reason why the people you see who are truly MUSCULAR AND LEAN train the way they do. I'm not talking about the genetically gifted Brad Pitt skinny guys and Hollywood starlet gals.
I'm Talking about a strong Muscular Physique that are more athletic looking than bodybuilding.
This program is not easy and is not intended for someone who uses the excuses..."Awe, it takes too long, That's too intense, I don't have enough time, This is crazy, and too much, blah, blah, blah." I'M NOT TALKING TO YOU SO SHUT YOUR MOUTH. You wonder how people like this look the way they do and not seeing results they want? You are full of excuses. I'm done with you so shhhhhhhhhhh, and go back to your stale plan and get out of my way!
If Fitness was easy then Everyone would do it. I'm past the point of responding and even acknowledging the haters and weak minded, excuse happy, debbi-downer folks out there. If you don't like this plan, then go back and get on weight watchers and stagnant workouts. Yes, you are an expert in Bro Science. Find the next fad diet and workout out there where you don't have to do the work.
So to my fellow Hard Gym enthusiast, I am speaking to you. i want to give you the results (like me) you are after. I train my A$$ off every day 5-6 days per week. Even though I earned 2 degrees in Sports Medicine, and Kinesiology with emphasis in Athletic training, and Biomechanics, and was a Strength Coach for a number of years, Created every piece of content on this website and others, and have been working for Muscle & Fitness magazine for over 10 years, I am still in constant pursuit of the workouts that challenge me each day utilizing a variety of training philosophies. I write my own programs, test them myself, using the most recent research on program design and training protocols. When you see me in the gym, you ask why I train the way I do, and what I am training for. My answer, "I train for myself and because I want results and know it is no easy task." Sorry for the rant, but I am tired of getting the random email from people asking for a simpler plan. There isn't one....Sorry, but that's the truth.
I Encourage you to do the same and start just the first day of this workout and then make your decision as to whether or not you are dedicated enough to continue. In any other setting someone who has the background I do, charges hundreds for this information. Crossfit charges $86, per session for GROUP classes, Trainers cost $100-200 per hour, and many others have no idea of proper periodization.....this is Its 100% Free.
I Give you My Total Fat Burn workout that I recently just finished and got these results.
Note-The sets in this program can also mean a time in minutes. Every exercise that lists 3x1 means 3 sets for 1 minute in between. These are usually exercises you SUPER SET with.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Bench Press On Bench Alternating Arms | 4 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dot Drill (Front to Back) | 3 | 1 | Plyometrics |
| Barbell Bench Press On Bench With Band | 4 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dot Drill (Both legs- Skiing) | 3 | 1 | Plyometrics |
| Dumbbell Reverse-Grip Bench Press | 4 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Jump Rope | 3 | 1 | Cardio |
| Power Clean | 3 | 10 | Olympic Lifts |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 1 | Legs |
| Barbell Squat With Band | 4 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Swing | 3 | 1 | Posterior Chain |
| Barbell Deadlift | 4 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Jump Rope | 3 | 1 | Cardio |
| Machine Leg Press Both Legs | 4 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 1 | Legs |
| Decline Crunch | 4 | 20 | Abs |
| Reverse Crunch/ Leg Lifts | 4 | 10 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Seated On Bench Barbell Military Press With Band | 4 | 8,-10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Barbell Snatch | 3 | 1 | Olympic Lifts |
| Standing Shoulder Press With Band Both Arms | 4 | 8,-10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Kettle Bell Squat Row | 3 | 1 | Legs |
| Standing Barbell Upright Row | 3 | 8,-10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Jump Rope | 3 | 1 | Cardio |
| Face Pull | 3 | 10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Hang Clean Push Press | 3 | 1 | Olympic Lifts |
| Biceps Ladder | 4 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Swing | 3 | 1 | Posterior Chain |
| Dips | 3 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Box Jumps | 3 | 1 | Plyometrics |
| Triceps Ladders | 4 | 12 | Arms |
