A Lean Body Workout for faster fat loss (and without using ANY equipment)...
One of the cool things about body weight workouts is that you can do them anytime, anywhere and without having to invest in an expensive gym membership or buy pricey home fitness equipment.
And even if you have a gym membership and/or a butt-kicking home fitness center, it's still a great idea to study body weight workouts...as knowing how to put yourself through a challenging workout using body weight only, can be crucial when you're traveling and don't have access to any gyms or exercise equipment.
A common misconception is that body weight training is only for true beginners and that it's nearly impossible to build lean muscle or burn substantial amounts of fat without using weights or other equipment.
This is only true if your knowledge of body weight training is lacking. In other words, as long as you know how to progress to more advanced, goal-specific body weight movements, the sky is the limit in terms of losing weight or gaining muscle.
Having said that, here's an intermediate level body weight only workout you can try sometime (I think you'll be surprised by the intensity level this baby requires):
After a light warm-up, complete 60 seconds of the following exercises back-to-back, in circuit fashion and without resting in between:
--->> Close Grip Military Push-ups - be sure to keep elbows pointed back and not flared out.
--->> Alternating Side Lunges - make sure to hit a deep stretch and drive off the heel to propel your body back to the starting (upright) position.
--->> Stick Ups - keep back, shoulders and elbows flat against the wall - this seems easy, but 60 seconds is actually quite brutal. ;-)
--->> Lying One Leg Hip Extensions - 30 seconds on each side, making sure squeeze hard at the top of each rep
--->> Explosive Burpees - include a push-up in bottom position and an explosive tuck jump at the top position. Make sure to keep back straight and use legs to squat to the upright position (rather than rounding the back and bending at waist).
This is one circuit. Rest for 60 seconds and repeat the entire circuit 2-3 additonal times, depending on your level of fitness. In under 30 minutes total, you'll have worked every muscle in your body and increased metabolism, for a nice post-workout boost in fat-burning.
It's short, requires just body weight and a small amount of space, but the results will speak for themselves.
Hope you enjoyed this body weight workout - stay tuned for more workouts to get ripped fast, build lean muscle and burn fat like crazy.
Brad Campbell
TopFatLossTrainer.com
An Xtreme Fat Loss Diet Review by TopFatLossTrainer's Dr. Brad Campbell, CFT, PharmD.
So what exactly is the "Xtreme Fat Loss Diet?" This is a one-of-a-kind, cutting edge dieting system created by author and renowned personal trainer, Joel Marion.
The premise behind this new fat-torching diet plan is to help users achieve maximum fat loss in under 30 days. The system will pair a highly advanced nutritional strategy with a perfectly complimentary workout plan, in attempt to create faster fat loss results.
Apparently, the Xtreme Fat Loss Diet Program will utilize five day cycles, with each day serving a different purpose.
For example, you've heard me preach about the importance of cheat days before - well, this killer technique will most certainly be a staple in the overall program.
Not surprisingly, the cheat day will be paired with a rigorous strength training workout, to promote maximum gains in lean muscle mass (this is crucial when dieting, so we don't lose muscle tissue in the fat loss process).
There will also be a shake day that goes alongside another strength training workout. This will be lower calorie and allows us to easily consume the appropriate macronutrient profile.
Of course, a fasting day will be used to take advantage of a high metabolic rate, thanks to the cheat day. On this day, you'll be asked to hit up a lactic acid-producing workout, forcing your body to attack stubborn fat stores.
There will also be a medium carbohydrate day that calls for another tough training session that'll be fueled by an increase in carbs.
The final day in our 5 day Xtreme Fat Loss Diet cycle will be a protein-only day, that allows for glycogen depletion and makes room for the next cheat day. Again, you'll be doing some excellent lactic acid-producing exercises to set your metabolism on fire.
Like I said originally, the program is designed to use five 5-day cycles, so the total duration of the extreme fat loss program is just 25 days long. But, you can repeat this every 2-3 months as needed for upcoming events or times where you want to look extremely lean and toned.
You can learn more about everything that's included right here: Xtreme Fat Loss Diet Reviews
I don't often recommend anyone else when it comes to teaching others how to lose fat rapidly and sculpt a lean physique in less time...but I've done my research and quite frankly, this is the exact diet strategy I've been using for years (I just was too lazy to create my own product detailing all the steps).
So, it's with confidence and ease that I can suggest you consider trying out this cutting-edge fat loss solution.
The science is proven, the theories make sense (I'm a Doctor of Pharmacy and know a little about how the human body functions) and I've got real world examples of thousands of people who've used this or very similar methods and achieved sound weight loss and toning results from doing so.
For a FREE sample meal plan that uses these same concepts, make sure to swing by my Advanced Fat Loss Coaching Blog --->> Lean Body Diets and Ripped Body Workouts...
My Xtreme Fat Loss Diet uses advanced weight loss strategies to conquer this difficult task of getting to an appropriate size and shape that makes you look and feel your best. We all know that the diet is by far the number one factor that is responsible for losing fat and changing our body composition.
The problem is that there's far too many junk fad diets in circulation and it's no wonder the average person has no flippin' clue where to begin. After all, it could take months to read through the various diet magazines, online resources, etc and watch all the infomercial BS that's put out to trick and deceive our society...so that the "big dogs" keep getting rich by selling us the 'magical answer' to our biggest (pun intended) problem of obesity.
The truth is that fat loss is easy. Okay, maybe not easy to do, but the concept is truly EASY. Eat less, move more, and create a negative energy balance. Not too hard of a concept to understand, right?
So WHY do most diets fail if they really are making you take in less than what you're burning off?
The answer deals mainly with our body's own internal defense mechanism, which basically boils down to a series of events that promotes fat (energy) storage in the presence of lowered calorie intake.
So, when you start dieting, your body prepares for a starving situation and to ensure you survive, it works against you to KEEP all the fat you have, plus store extra. Sucks...big time.
This is why it's just not enough to eat less day after day - because eventually your body will win this war and this is the all-too-common fat loss plateau.
How do we sidestep this unfortunate problem and actually achieve a successful diet plan?
The best way I've found through research, trial and error, and using myself as a test dummy (or should I say "smarty")...is to use the extreme weight loss diet approach.
I suggest using a cheat day/fast day stacked back-to-back. You can also use a more moderate version of this concept (detailed in the link above). Either way, but using alternate periods/days of high and low calorie intake, you can do wonders in preventing your body's internal "anti-starvation" response we just talked about.
This of course leads to fast and continuous fat loss week after week, month after month, with NO plateaus...unlike what you see with nearly every other diet out there.
By eating higher calorie in a strategic way (I suggest once weekly), you can alter crucial anti-starvation hormones (such as leptin), which would otherwise trigger some nasty fat-storing events to go down. By going lower calorie/fasting right after this, you allow for serious fat melting madness in the presence of an elevated metabolism.
Pretty cool, huh? I agree...and so do the thousands of clients that have been using this strategy with impressive results.
Give this diet approach a shot and I guarantee you'll enjoy the quick and lasting fat loss results as well.
For a more detailed breakdown of these concepts, visit either of the above links or hit up my Advanced Fat Loss and Lean Body Blog --->> Lean Body Diet Plans (TopFatLossTrainer.com is Dr. Brad Campbell's popular coaching blog, where he offers free workout videos and diet meal plans to help get you ripped in less time)
Today's lean body workout post is designed to help you burn fat faster, build ripped muscle and achieve that shredded Hollywood look. This workout should be done at least two times each week, but no more than three times. Allow at least 48 hours of rest in between the repetition of this lean body workout.
Start out with a 5 minute warm-up using ballistic or dynamic type stretching. This means, instead of doing lots of static (holding) types of stretches...warm-up in a way that simulates the upcoming exercises in your workout. Examples would be leg and arm swings, trunk twists, body weight exercises such as squats, lunges, push-ups, etc.
After your warm-up, begin this grueling total body circuit routine (each movement is to be done for 45 seconds straight, then transition immediately to the next exercise):
1) Y Squats holding light pair of dumbbells - be sure to keep the chest out, chin up and weight centered over your heels.
2) Dumbbell push-up combination row - perform a push up with hands resting on pair of medium dumbbells. After each push-up, row one arm (dumbbell), keeping back flat and balancing weight on opposite hand and both feet. Do another push-up and the row the opposite arm/dumbbell. This works the abs too!
3) Cross body mountain climbers - keeping back flat, step right foot as far up and across to the left side of body, as is possible. Step it back and repeat with left leg. This is great for overall flexibility and is a beast when it comes to giving you a ripped core. Expect to 'feel the pain' the next couple of days.
4) Dumbbell upright row into push-press - using heavy pair of dumbbells, perform an upright row and at the top of the row, flip the dumbbells and go immediately into a push-press. Lower slowly to starting position and repeat nonstop throughout the forty five second duration.
5) Split squat jumps - step right leg out and lunge deeply. At bottom of lunge jump into the air, switching legs mid-air, and land gently with left foot in front. Drop immediately and softly into a lunge and repeat this, jumping and switching legs with every rep. You'll feel a great burn in the legs and glutes.
--->> After completing all five exercises for forty-five seconds each (and without resting in between exercises), you've finished one circuit. Rest for 90 seconds, sip some water, and repeat another 2-3 times, for a total of 3-4 metabolic circuits.
--->> Make sure to cool down with another 5-10 minutes of light activity, like walking or even jogging on a treadmill or outdoors. This will help to minimize soreness, but you'll undoubtedly still have some DOMS to deal with (delayed onset muscle soreness).
Hope you enjoy this lean body workout routine.
You can always stop by: Ripped Body Workouts for lean body exercise routines and diet plans galore.
I'm curious to see who everyone thinks has the best celebrity female body...
I run a popular advanced fat loss blog over at --->> Lean Body Workout and I'm sure from the name you know what type of physique I think looks the best. For guys, I like the lean and ripped look and for girls, I think lean, but still curvy is the ultimate body type.
Female celebs that come to mid are: Jessica Alba, Fergie, Shakira, Kim Kardashian, etc - all of these girls are in shape, have toned bodies, but still some feminine curves (especially Kim Kardashian, lol)...
Do you agree? Or, do you prefer a little more thickness? Or, do you think that even slimmer and trimmer, like a Megan Fox looks the best?
As I said in the post I wrote about Jessica Alba Workout, there's just something about a gal being able to balance tone arms, legs and a tight stomach, with a little bit of junk in da trunk...if you're picking up what I'm putting down.
Let me know what you think about the best female celebrity body frame...
Would love to hear your feedback.
I'm curious to know your thoughts on what celebrity has the best male body? I run a popular blog over at --->> Lean Body and as you can tell by the name, I much prefer the lean, ripped body type for guys.
It's my opinion that the big and bulky look is going out of style...or wait, was it ever really in style?
I guess steroids were semi-cook back in the day, but these days...the long, lean swimmer's body is catching on.
I'd say the best male body award goes to either Brad Pitt in Fight Club (or Troy...or lots of his movies, but especially when he played Tyler Durden) or Rain in Ninja Assassin.
Both of these celebs had the nice v-taper, sculpted abs, decent amounts of muscle...but not an overwhelming amount. Because they were extremely lean, it appeared as though they were quite a bit bigger than what they really were.
I read that Pitt was like a buck fifty five in that flick - at 6 feet tall, that's pretty darn light! Yet, most people think he was "jacked" for that film.
Anyways, I just wondered what anyone else thought about the ideal male body. Do you think musclebound, bulky and puffed-out bellies are a thing of the past?
Hope so...
Let me know what's up - lean and mean or muscular and thick?
Also, here's a couple of articles I wrote about their workout routines for their respective movie roles:
--->> Brad Pitt Fight Club Workout
--->> Rain Ninja Assassin Workout
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