It seems like every week a new Superhero movie or TV show comes out with some unknown actor or actress popping on the scene with a super lean and ripped body like a Greek god or goddess. Although this may seem tough, keeping these items out of your body will allow your blood sugar levels to stabilize. Instead, focus your meals on eating high quality proteins, lots of fruits and veggies, healthy fats, and some starchy carbs like potatoes, yams, beans, rice, and oats. Some approved dairy over the next 30-days will be grass fed butter and cheese, Kifir, greek yogurt, and full-fat cream (for coffee, if needed). If you need a full 30-day diet plan, please go pick up my Daily Shred Diet Here and follow that! Now that we got the boring stuff out of the way (nutrition), let’s get to the fun part of the 30-days… The workouts! Over the next 30-days, your goal is to workout 5-days per week with 2-days rest in between. Now before some of you check out and think that you don’t have time to workout 5-days a week, the workouts over these next 30-days will only last 10-25 minutes in length and all of them can be done right at home. Option #1: Focus on progressing on the 5-exercises (and variations) below over the next 30-days. What you will do for your strength workouts is choose 5-10 exercises per workout, and perform 30-60 seconds on each exercise resting only when needed.
Option #2: Go pick up a copy of my Superhero Body program and go through Phase One of the program <=Phase One is 100% bodyweight! Below we will quickly go over 3 simple tricks you can do in order to burn fat faster in the next 30-days.
I have just given you a step-by-step plan on how YOU can lose 3% body fat in the next 30-days. Start today and in 30-days from now, don’t be surprised when you start looking like the next on-screen Superhero! Welcome to Fat Burning Workouts HQ We have everything you need to start burning fat faster than you thought possible.
TWO: Work out for the most part, using much more drive and intensity than you ever have before in your entire life! To lose body fat, you need to incorporate pure simplicity, plus ultimate science because understanding how to lose body fat comprises your awareness of BOTH concepts.
Presumably you are on this website and on this page (and I am very grateful that you are) because you are looking for viable, credible information, instruction and remedy. Most recently, Marcelo was selected to compete on “American Ninja Warrior” (NBC, season 7).
Marcelo is a fitness contributor for Univision 34 Atlanta, and he has also appeared on CNN, Georgia Public Broadcasting, and Azteca America Atlanta TV.
If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat. If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating.
If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first.
If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb. Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has?


I’m not a big fan of using weight when it comes to building a certain amount of muscle.
The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger.
I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat.
To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups? After reading several of your articles I’m really understanding the science of getting lean alot better. Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time.
Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want. For example, a Monday-Friday workout schedule while taking the weekends off works perfectly. Now the key to all of this over these next 30-days is to make sure that you are getting STRONGER each and every workout.
When you do that same exercise again, you better be getting at least 41 pushups so that you beat your previous score.
Once this calculation process becomes second nature to you, full control of the amount of body fat you carry lay right in the palms of your very hands. Now is the time to prepare your heart and mind for non-stop challenge, consistent focus, and ultimate care.
Both of these numbers are absolutely crucial because they tell you exactly what your body is doing, right down to the very calorie. I say this to you primarily because of 1) It is a natural conscious human tendency that we all have toward relaxation and taking the easy way out of a challenging situations rather than facing and conquering its root cause. The number one problem is that you hear this very same lose-body-fat news so much and so often that your brain instantly goes into SHUT-DOWN or shut-off mode.


Fitness is his love and passion and he has been involved in sports and fitness for more than 20 years. He also promotes physical activity among children through his patented invention Spin-Fit™, the first flying disc with exercises. I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target. I’ve heard all of these mentioned by one or more of the ripped celebrities you see on the big screen, so you know they work. And what you will find, is that when you do them, your results will fly higher than Superman. Our time together here is far more worthwhile if I just go ahead and tell you, right now, what it takes to lose body fat.
2) endorsed exercise science knowledge says that performing at higher thresholds gives you life-extending benefits and burns higher amounts of calories from excess body fat. Helping others get in shape is his greatest personal satisfaction, and reversing the epidemic of childhood obesity is his ultimate goal. I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier.
I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase.
I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly.
I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep. One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



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Comments

  1. spaider_man

    Calorie foods will bestow you.

    25.11.2013

  2. SOSO

    Complex carbohydrates, magnesium, selenium and wheat grain is highly munch on tomatoes, sprouts and cottage cheese, also.

    25.11.2013

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