Rest as needed, and try to complete the workout as quickly as possible while maintaining good form. Repeat the circuit again, doing 8 reps of each, then 7 reps of each and so on until you’ve done only 1 rep of each exercise. Then repeat the circuit, this time doing 9 reps of each. Do 10 reps of the first exercise, 10 reps of the next, and so on until you’ve completed all the exercises. That gives you a training stimulus that builds real-world strength and muscle.ĭirections: Do the exercises in order as a circuit. This is one of my all-time favorite workouts, because it mixes heavy lifts and bodyweight exercises and hits every muscle you own from head to toe. Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exerciseĬhoose a weight for each that makes it moderately difficult to complete the first ten reps.Ĥ) 10 sets of 30-second Pushup Position Planks Try to finish the workout quickly, but stress using perfect form over speed. Then you’ll do 9 reps of each exercise, then 8, then 7 and so on until you do just 1 rep of each. If you're trying this for the first time, start with low weight.ĭo 10 reps of bench press, 10 reps of pullups, 10 reps of standing overhead press, 10 reps of bent row (you may need to use two barbells-heavier for the bench, lighter for the overhead press and bent rows) with limited rest in between each movement. I used this barbell circuit when I was fighting in the UFC and needed to cut fat and maintain my muscle and upper body power.ĭirections: Load a barbell with a moderate amount of weight for you to bench press, overhead press, and bent over row. Do a light set of each exercise in the main workout. Your pace should be hard enough that you get in a serious sweat.Ģ) 10-minute weights warmup. You’ll pair this daily weight workout with a morning cardio session. After that, you’ll do the main workout, then cap it off with some finishing work and a 10-minute cooldown. You’ll start each workout with a 10-minute general warmup, usually followed by a 10-minute specific warmup. It’s exceedingly hard to stay under your calorie cap if you drink your calories. If you’re thirsty, drink water or plain coffee or tea. Mindless snacking happens after dinner-and mindless snacking is a death sentence for your abs.Įat solid food. That means if you go to bed at 10 p.m., the last bite of food you have is no later than 7 p.m. Research shows hitting a high number of protein helps you build and maintain muscle as you lose weight. Capping them controls your overall calorie load. Why? Some people are carb sensitive, and it’s easier to overeat carbs.
But do try to remember two figures: 100 and 150.Įach day, eat fewer than 100 grams carbs and more than 150 grams protein each day.
When it comes to macronutrients-carbs, fats, and protein-don’t go crazy with counting and percentages. Translation: You’ll be able to eat more food and feel more full yet stay under your calorie cap-and have the fuel you need to to main gains. It’s just that real foods are far more filling and nutrient dense per calorie compared to processed foods. Why? There’s nothing inherently “bad” about processed foods.
Note: Make sure you don’t eat fewer than 1,800 calories a day.ĭitch the processed foods and sugar. But this method will help you reduce those moments. But I’ve helped a lot of people get ripped, and I’ve found that eating five meals of under 500 calories every three hours not only gives you an ideal number of calories for weight loss, but also helps you avoid mid-training hunger pangs.Įxpect to face some moments of hunger-that’s just part of the process. This won’t boost your metabolism any more than your typical three-meal split, according to research. These rules allow you to eat what you want within reason, which I find tends to keep people on better track. I don’t believe in giving people a specific meal plan to follow to the letter, but I do offer a few guidelines.
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