16 Pounds in Two Months?

We say it every year.

I’m going to get in the best shape of my life this summer! We really want it and kinda mean it, truth is, it just never happens.

BBQ’s, pool parties, outings to the Jersey Shore. It just never seems to end.

It sort of goes like this in my circle.

Hey Jar, you want to stop over for a beer after work tonight. A beer? You mean 6 like we did the other night?

Or how bout the old, lets blame it on the weather trick. I've suckered Jess into this one before.

Hey babe, it’s beautiful out tonight you want to go sit outside for a glass of wine? She generally replies, something like this....You mean a bottle?

You get the point, as I sure as hell did this summer as well.

Shit, so now summers over but two months and its Thanksgiving then Christmas!

Fuck it, no more excuses, who’s ready to drop 16 by Thanksgiving?

The single most important factor for fat loss is diet plain and simple.

Heres the deal, you can do zero cardio throughout the week and still get lean if your diet is spot on. There’s literally nothing else you can do to enhance fat loss the way a good nutrition plan will.

Now unfortunately this where I generally loose most of you. If you truly in your heart want to commit to getting lean and in your best shape ever, you simply need to…

WAIT FOR IT…….

AVOID sugar, alcohol, fried food, processed food and all of the other obvious offenders.

There it is in a nutshell! I wonder exactly how many people just called me an asshole? It’s ok, not the first time I’ve heard it.

Seriously though, if you want to get ripped your meals need to consist of lean proteins such as chicken, grass fed beef and wild caught fish, green leafy fibrous vegetables, some fruit such as berries and healthy fats like coconut oil and avocados.

Want to be lean? Everything else must go.

EVERYTHING.

Strength Training For Fat Loss

When people first make a commitment to getting lean, they will first change the diet and then change their training program. The biggest problem with this, is most people go the complete wrong way regarding this.

Light weight and high reps right? WRONG!

The purpose of strength training is to put on lean muscle and get stronger. The purpose of diet is to get you lean. Do not confuse the two.

You simply must be doing compound movements that incorporate the most amount of muscle groups to ensure optimum fat loss. The harder you work the more calories you will burn.

You will do your normal strength training routine three to four days a week keeping your reps anywhere from 8-15 while following slightly lower rest periods. 8’s to build some strength and 12-15 to put on some muscle.

Fat Loss Finishers

When you have finished your weight training routine for the day, it will then be time for your fat burning finishers. These will consist of about 8-12 minutes of hard cardio. This should entail hill sprints, jump rope, sled pushes and pulls, battling ropes and kettle bells swings.

You have the choice of either sticking with one exercise on a particular day or pairing a few in a circuit and performing a few rounds. Be sure to start slow and add sets over a period of time.

Once you get in better shape, you could add an extra day or two of straight cardio into your routine. This means no weight training at all. This could be bodyweight circuits, sprints, playing basketball or soccer and even going for a short run.

Again, make sure to take this slow and only add extra days once you have given your body time to adapt from your weight training days with your added finisher. At that point slowly add one extra day and so on.

5 Week Workout

Here is a five week sample of ways to finish your workout:

Week 1: Rope Snaps 5x25 seconds

Week 2: Jump Rope 5x100 reps

Week 3: Hill Sprints 10-15x30 yards

Week 4: Squat Thrust/Mountain Climber Challenge 5x10 (Squat Thrust) than right into 6x60 (Mountain Climbers)

Week 5: Partner Band Resisted Sprints 8x2 (Length of Gym)

Remember there is no one or best fat loss workout out there. Fat loss depends on your level of dedication. If you follow a proper nutrition plan and train hard; stay patient and disciplined you will have guaranteed success.

Jared Ferruggia

www.thestrengthexperimenttc.com