Today, I am now going to share a tried and proven success blueprint to show you HOW to lose ugly, unwanted body fat as quickly and safely as possible to help you perform and look better. There is a ton of science and countless hours of real world trial and error behind this tried and proven program that I am about to outline for you. The true secret to its success is what I like to call THE METABOLIC 10. This describes the 10 scheduled metabolic boosts that occur each day to maximally stimulate total body fat burning and lean muscle gain from an integrated training and nutrition program (8 boosts from eating, 2 boosts from workouts).

Below is the outline of The Rapid Fat Loss Blueprint:

a.  Training

  • Strength Circuit Workouts:  Following 5-minute pre-workout routine perform 20-minute total bodystrength circuits three times per week on Monday, Wednesday, and Friday plus optional 10-20 minutes of steady state fat-burning cardio following a 5 minute rest
  • Cardio Interval Workouts:  Perform 20-minute cardio interval workouts book-ended by a 5-minute warm-up and cool-down three times per week on Tuesday, Thursday, and Saturday plus optional 10-20 minutes of steady state fat-burning cardio following a 5 minute rest
  • Recovery Workout:  Perform 30-60 minutes of low to moderate intensity cardio or recreational activity on Sunday (no high-intensity training)
  • Mini-Workouts: 5-minute Mini-Workout with at least 4-6 hours separation from main workout of the day on Monday through Saturday (e.g. Tabata workout)
  •  Here is a 20/10 front squat tabata done with our athletes

  • Active Recovery Week Every 5th Week: Perform 10-minute strength circuit workouts on Tuesday and Thursday following every 4 weeks of intense training with lots of corrective stretching and foam rolling.

b.  Nutrition

  • Eat every 2-4 hours for a total of at 6-8 meals per day including workout nutrition
  • 3 meals per day for breakfast,lunch, and dinner (lean proteins like meats and seafood, healthy fats like olive oil, cheese, salmon, etc.), and of course unlimited green veggies
  • 3 snacks per day (half the size of aforementioned meals) between and after breakfast, lunch, and dinner (cheese, nuts, deli meat, protein and flax shake, etc.)
  • Workout Nutrition: Drink low carb protein drink before, during, and/or after your workouts (men-40 g of protein or 2 scoops mixed with cold water following ALL main workouts, cut in half for mini-workouts, women- 20 g of protein or 1 scoop mixed with cold water following ALL main workouts, cut in half for mini-workouts)

 


 

  • Carb Cycling: Repeating 5-week meal plan
  1. Weeks 1 & 2: Only carbs come from trace carbs in protein and fat foods and green veggies
  2. Weeks 3 & 4: Choose the following carb loading strategy based on your current fitness level (see below)
  3. Week 5: Diet Break- maintenance eating with some flexibility (e.g. 1-2 free meals/week)
  • Fitness Levels:
  1. Level I- You have more than 25 lbs of fat to lose – consume 1 Muscle Meal/week within 1-2 hours main workout on M
  2. Level II- You have 10-20 lbs of fat to lose – consume 2 Muscle Meals/week within 1-2 hours main workout on M and F
  3. Level III- You have less than 5 lbs of fat to lose – consume 3 Muscle Meals/week within 1-2 hours main workout on M, W, and F
  • Male Muscle Meal: 100 g of total impact carbs (50 g whole grain starches, beans/legumes, or sweet potatoes and 50 g fruits)
  • Female Muscle Meal: 50 g of total impact carbs (25 g whole grain starches beans/legumes, or sweet potatoes and 25 g fruits)

c.  Supplementation

  • Consume daily EFA/Fish Oil and Multi-Vitamin for your gender
  • Consume 1 Tbsp. of organic extra virgin coconut oil per day (Nutiva Brand is best)
  • Use protein powders as convenience option for snacks and also for workout nutrition

d.  Regeneration

  • Corrective Stretching and Self-Massage: Perform post-workout routine following all main and mini-workouts to dramatically accelerate recovery and to reduce exercise-induced soreness

 

    Poor man’s massage therapy is one of the best regeneration tools available…

  • Hydrotherapy: Perform Contrast Showers to dramatically accelerate recovery and reduce total body inflammation following all workouts by alternating between 2 minutes of hot water and 30 seconds of as cold of water as you can tolerate
  • Maintain 7-8+ Hour Sleep Schedule and Pre-Bed Routine