The Rock’s Workout and Diet for a Rock Hard & Bad Ass Body…by James Villepigue

If you ask me, Dewayne “The Rock” Johnson, doesn’t only have one of the sickest (that means great looking to you more literal folks) looking bodies in Hollywood, but he also happens to be an incredibly down to earth guy.

I’ve always admired Dewayne, but it wasn’t until I saw just how hard he trained and the great care he takes of his body, that I felt the need to look into the Rocks actual training program.

The following workout is one of the authentic workouts that Dewayne used to get his massive 280 pound bulky defensive end football body sculpted down into what I call a 225 pound lean dream machine. It’s the kind of body that most men wish they could build and one that the majority of women desire.

Here’s the thing I admire about Dewayne’s physique – It’s realistic. Yes, he trains hard and yes, he likely has better than average genetics, but his bodily proportions are not so far off the charts that other dedicated lifters couldn’t achieve similar results. Hey, I promise you this…If you follow the following routine and pointers, you will be absolutely end up ecstatic with your results, ok?

Dewayne used to train up to 6 days a week when he was a full time pro wrestler, but this was when he aspired to be big and bulky. Once he hit the Hollywood scene, he realized that that this type of body and look just wasn’t something that the mainstream audience and the majority of fans would adore.

He was soon changing his program from one of very heavy and excessive weight lifting to one directed more toward what an athlete might do; a balanced mix of moderate to heavy weight lifting, plyometric and agility training, shorter rest times between sets of exercise and a fair amount of short duration/high intensity cardio training. Let’s also not forget that his diet also changed to one of unlimited calories to one that still kept him satisfied, but allowed him to go from 17% body fat down to and very lean 7%.

His style of training is not for the person who’s looking for shortcuts or who dreads the thought of working out 4-6 days a week. If you want this type of celebrity body, you’re gonna be required to work and work hard!

It’s interesting, but I also found myself wanting to lose some muscle to not look as bulky as usually look. I used Burst Bout workouts to go from 235 pounds down to 217 pounds in one month. Allot of the weight was fat, but some was definitely muscle. At 6ft even, I really like my latest look and my lighter weight feels much better on my joints, but…

I also enjoy being a big guy. Rock himself believes that bigger is better. He’s not saying that he plans on bulking back up, but he will never go lighter than he is now…Unless of course a role comes along that requires he be thin. However, Dwayne’s image was built around being big and knowing this man as one who holds true to himself, he with ultimately always be big.

So let’s get into Dewayne’s workout and let’s get you on the fast track to developing a rugged physique that will rock the world you live in.

Like Burst Bout Training, Dwayne believes in changing his routine up constantly. He doesn’t necessarily change the entire routine, but he does change up the training parameters. He’ll lift heavy one workout for a particular muscle group and then lift lighter the next time he trains that muscle during that same week. He changes his exercise sequence, the number of sets, reps, the tempo aka speed by which he lifts & lowers the weight and he changes up his rest times, often keeping them brief for more of a metabolic effect.

The Rock’s past workout plan:

This was his 6-day-a-week routine –

On Monday, Wednesday & Friday He Trains
Chest – Back – Biceps - Calves
And On Tuesday, Thursday & Saturday He Trains
Quadriceps – Hamstrings – Shoulders – Triceps

During this particular routine, he was performing 5 sets of each exercise, 15-20 reps per set and only 30 second rest periods between sets. He also does allot of super setting of exercises.

Before he began his weight lifting, he would warm his muscles up with a 5 minute cardio style warm-up and he’s cool down with the same, post weight training.

As far as cardio goes, during this particular routine, Dwayne was performing 12 minutes of high intensity bouts.

Here’s A Rock style Diet Plan:

Meal 1: 10 egg whites, 1 cup of oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz of grilled chicken breast, 1 cup of grits, 6 ounces of yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6 ounces of water packed tuna, 1 cup of brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6 ounces of perch fillet, 1 cup of barley, 1 small 6 ounce baked potato, 1 cup of steamed green beans, 24oz water
Meal 5: 6 ounces of pork tenderloin, 1 cup of brown rice, 6 ounces of sweet potato, 1 cup of peas, 24oz water
Meal 6: 10 egg whites,  1 cup of oatmeal, 24oz water

Yes, this is a good amount of food, but the more important factor here is making sure that you’re getting an adequate amount of nutrients. If you’re looking to bulk up some, keep the carbohydrates like the grits – You can even up your carb intake a bit more. If on the other hand, you’re already big and want to burn some more body fat, while maintaining a good amount of muscle mass, try and eat your carbohydrates earlier in the day and make sure to up your cardio. I suggest one day of brief Burst Bout style cardio and the next day a longer and less intense cardio session…This will provide the best of both worlds!

The Rock’s favorite staple meal is chicken breast with brown rice and steamed broccoli.

Like we Burst Bouters, the Rock believes in having a weekly cheat meal. His favorite cheat foods are said to be donuts and pizza…Aren’t they everyone’s? ;-)

As you may have heard, protein is a very important nutrient for building and even maintaining muscle. The Rock makes sure to consume approximately 1 gram of protein per pound of body weight. He gets his protein from either lean cuts of meat and he also drinks supplemental protein shakes.

He consumes a moderate amount of complex carbohydrates and he supplements his diet with a multi vitamin and a vitamin joint formula.

In his latest movie, “Faster”, Dwayne added about 10 pounds of muscle for the role.

In the movie, he plays a former convict who spent a 9 year long stint in solitary confinement.

According to credible sources from Screencave,  over 9 years of his 10-year jail sentence in solitary confinement, Dwayne went back to the basics of weight training  - Sources at Screencave report that he even worked with former inmates to learn about their training regimes.

According the the Rock, these guys serving big time in prison have a different mindset when it comes to training. He calls it a “raw type of training. He called it this because it was all he focused on. When you’re doing that kind of time, for many solitary confinement inmates, there’s not much to do other than workout.

Dwayne even went into details about how this extended style of “raw” and basic training creates muscular bodies that appear to be denser.  He attributes this to the many years of consistent heavier style lifting.

So, as you see, Dwayne “Rock” Johnson engages in a variety of training including weight training, plyometric and agility training, high intensity cardio training and just an overall mix of awesome exercise.

If you want t more information on how to forge a body like the Rock and develop a body that doesn’t only look great, but performs great, check out these two awesome products:

No-Nonsense Muscle Building - For the Hardgainer who wants to add muscle fast

Visual Impact - For more of a lean looking Hollywood Body

Keep Going!

Your Coach,

James Villepigue

PS – the products mentioned above are also for women and I swear by both.

It's about 1:30 am Sunday morning, my cheat day is finished for the week (tear) and I'm sitting here mapping out the master plan for tomorrow's extreme fat loss workout routine.

So here's what I'm thinking:  something fairly quick as usual, something extremely challenging, something that'll cause a lot of lactic acid breakdown (leads to that not so pleasant burning sensation), and something that uses strictly bodyweight exercises, since we've been on the get ripped without weights kick lately.

Why?  Am I some sort of sick puppy who enjoys pain?  Not in the least...

I just know the more unpleasant I make things, the more fat burning I'll accomplish during and after the workout.  I rested and stuffed my face today, so tomorrow I need to suck it up and work crazy hard during my training and 32-hour fast (I probably won't eat until Monday morning).

And this, my TopFatLossTrainer rock stars, is what I came up with (feel free to follow along if you're feeling froggy)...

Extreme Fat Loss Workout--Belly Busting Circuit:

First, don't forget to grab your Gymboss Interval Timer.  Second, remember to warm-up with dynamic stretching, you know...the usual stuff.  Then, we'll do 70 seconds of the following 4 bodyweight exercises back-to-back, without resting:

1. Military push-ups - focus on keeping core engaged and find a pace that allows you to get as far through the 70 seconds as possible (you'll probably have to drop to your knees, swallow your pride and finish off the remainder of the time from this modified position).
2. Inverted bodyweight rows - feet do not have to be elevated...you can get creative from home if you don't have a slick barbell and rack setup to use (but if you break any furniture or fall on your a*s, I'm not responsible)
3. Lying hip extensions - see first exercise in second video after clicking that link.  No need to use explosion through eccentric phase, as 70 seconds of strict form should be hella hard as it is.  Make sure to drive through the heels and flex your booty, hamstrings and core like it ain't no thang.
4. Wall sits - yep, this will suck.  Try to get the butt low enough to make an approximate 90-degree angle at your knee joint.

After completing 70 seconds of all four exercises back-to-back, we get to rest for 2-minutes and then repeat two more rounds.

If you can't make it through three rounds at this point, no worries-- just do two and add a 10-minute tempo run or exercise bike ride onto the end.  Finish with a cool down and call it another conquered extreme weight loss workout.

If you're following along with the Xtreme Fat Loss Diet (or something similar), this may not be your only workout for the day...so get some rest after round one and get ready to tackle round two a few hours later (lucky you).

If you think this sounds insane to be doing on a day with no food intake whatsoever, peep this:  quick fat loss from fast day workouts.

What do you think?  Are you going to rock this with me tomorrow (well, today I guess it is...)?  Hope so, after all...I shouldn't be the only one suffering.

One last thing, since I know all TopFatLossTrainer readers are dead sexy and since sharing is super sexy (see below), then I know I can count on you to pass this rad fat loss workout on to the rest of the fat haters around the web, right?  Coolness.

Your Coach,

Brad Campbell

Did you notice Cam Gigandet and his razor sharp abs in the fighting flick, Never Back Down?  Whether you’re a guy or girl, I’m sure you were impressed by Gigandet’s lean and shredded fight-ready physique.

That’s what this ass-kicking site TopFatLossTrainer is all about, baby – showing you the fastest way to develop a lean body that is free of nasty fat and sculpted with defined muscles.

So if you’re into the Cam Gigandet chiseled look and you could care less about being a stocky, bloated and bulky meathead…you’re in the right spot.

I’m going to teach you my newly designed Cam Gigandet Never Back Down workout, so you guys can get ripped like Cam and have all the ladies lining up to date you.

Is that cool or is that awesome?

Okay, to get ripped like Cam Gigandet in Never Back Down, you’ll need to lose fat like it’s your job (assuming you’re not already extremely lean).  I recommend shooting for about 4% body fat.  This is no joke…that’s some serious definition, boys.

No worries, though, because I’ve designed a new Cam Gigandet workout that’ll give you super duper fat loss power and sculpt hard muscle at the same time.

---> Along with this Never Back Down workout, make sure you’re getting lots of lean protein sources every few hours throughout the day and eliminate all processed carbs.  It’s a good idea to eat as many vegetables as possible, in place of standard carbohydrates.  Don’t underestimate the importance of the last two sentences.

If you’re serious about losing fat and creating your own lean body, it’s going to require hard work during workouts and even harder work following your diet plan.

When your diet is on point and you follow the advanced workout routine I’m about to give you, the results will come fast.  Let me tell you why this new Cam Gigandet workout I created will get you shredded much faster than other workouts…

I added an accelerated fat loss and muscle building technique, called explosive training, into the workout plan.  High speed explosive training has been shown to increase muscle protein synthesis (you build more lean muscle) and overall strength.

This tactic, which targets type II (fast twitch) muscle fibers, produces greater tension on your muscles and also turns on your nervous system.  This leads to a large release of growth hormone, testosterone and adrenaline… all of which lead to faster fat loss and quicker gains in lean muscle mass.

Can I get a WOOT WOOT?  Cool, now let’s get our sculpt on like Cam Gigandet.

New Cam Gigandet Never Back Down Workout:

---> Complete this workout 3 times each week, with a minimum of 48-hours in between.

---> After a light warm-up and functional stretching, complete the following circuit 1-4 times, depending on your current level of fitness…

1a. Dumbbell front squats x 7 reps (explode as fast as possible on the way up)

1b. Jump rope x 45 secs (just mimic the motion if you don’t have a rope)

1c. Rest 1 minute

1d. Decline push-ups x failure (explode on the way up, clap hands if possible)

1e. Chin-ups x failure (explode on way up, full range of motion)

1f. Rest 1 minute

1g. One-leg hip extensions using stability ball (explode on contraction, back flat)

1h. Mountain climbers x 25 reps per leg (explode without arching back, head up)

1i. Rest 2 minutes and repeat circuit up to 3 more times (try to improve each week)

Add 1-2 interval cardio workouts and 1-2 longer, steady-state cardio workouts, to this Cam Gigandet Never Back Down workout routine.  This will depend on how much fat you still need to lose and how quickly you want results.

Believe me when I say this workout is advanced.  If you’re a beginner, you’ll need to start slowly and be careful not to injure yourself with this new explosive training technique.

If you’re an intermediate-level, try for 2 circuits and work your way up to 4 circuits after a few weeks of using my Cam Gigandet workout program.  Advanced lifters can go all out, but I guarantee this workout will kick your ass up and down the block.

If you’re not yet on my free VIP list of fat-haters and lean body lovers, make sure you put your name and email in the box below.

I’ll be hooking you up with more advanced workouts to get you ripped like Cam Gigandet in Never Back Down.

Your Coach,

Brad Campbell

Check out these TopFatLossTrainer classics as well: Fergie Workout and Navy SEAL Workout

*****************************************************************

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An Advanced UFC Workout to Get You Ripped…by Brad Campbell

I barely had any free time for my own workout today, so I had to think of something that would push my body to the limit in 12 minutes or less.  I turned to an old UFC workout I’d created a while back, because I knew this would take me one step closer to the super bad body I’m after.

If you want to be ripped and look like a Greek god/goddess with your clothes off, you have to approach every single workout with a specific purpose in mind.  Don’t just go through the motions just to say you did your workout for the day.

I want you to really think about WHY you’re doing each workout and what you plan on achieving before you start the actual workout.  Today, my goal was to raise my metabolism so that I’d be cutting through that last little bit of stomach fat, like a hot knife through butter.

I had very limited time and needed a dynamite workout that could accomplish this objective.  So I headed to the garage with the 12 spare minutes I allowed myself (schedule was absolutely bananas today) and knocked out one of my so-called UFC workouts that I designed to sculpt a ripped fighter’s body.

---> 12 Minute UFC Workout: Complete each exercise back to back in circuit fashion, without rest, until you’ve done all 4 exercises.  Rest 90 seconds and repeat two more times for a total of 3 circuits.

1a. Dumbbell overhead reverse lunges x 10 reps per leg

1b. Wide grip body weight pull-ups x 12 reps

1c. Dumbbell lawn mowers (picture one arm bent-over db rows with non-working elbow resting on same side knee, like you’re starting a lawnmower) x 8 reps per arm

1d. Explosive burpees (with push-up at bottom and tuck jump at top) x 10 reps

This advanced fat loss, UFC-themed workout takes almost exactly 12 minutes and packs a huge punch.  Your lungs will be burning after the first circuit and your veins will be filled with lactic acid by the third circuit.

Other than having yet another fat-burning workout to add to your lean body arsenal, here are some quick lessons you should take away from this:

1) If you have at least twelve free minutes in a day, you have no excuse not to workout.  Some of my future workouts will be even shorter, so there’s no way I’m letting you off the hook, no matter how busy you claim to be.

2) Have a purpose for each workout you do and think about that purpose before starting the workout.  Avoid going through the motions…this makes a huge difference in the results you’ll see.

3) Be flexible.  Sometimes life does get crazy, but this doesn’t mean you have to ditch your fat loss program.  Just pick the best workout that fits your schedule or adapts to your situation.  There’s an effective workout that can be used no matter how little time, equipment or space you have available.  You just have to choose to see it.

That’s it for today.  Go ahead and ‘get busy’ with my 12 minute UFC workout and soon you’ll have your own SuperBad body…you feel me, McLovin?

Your Coach,

Brad Campbell

PS - If you really enjoy these shorter, more intense and highly effective workouts, then you'll love my affiliate partner's tactical training system.  Learn more about this challenging way of working out and improving your body right here:

Tacfit Commando Review

Forty-one year old Australian actor, Hugh Jackman, is probably best known for his good looks, as well as his lean and ripped physique he shows off playing Wolverine in the X-Men series.  At 6'3" tall, Jackman has worked extremely hard to pack on lean muscle, while keeping his body fat low.

In 2008, People magazine named him the "Sexiest Man Alive."  I realize he's a good looking dude, but I'm sure this had a lot to do with his shredded body that chicks dig and guys want to emulate.  This celebrity fitness post will take a look at Hugh Jackman's workout routine and mindset that allowed him to create such a body.

According to Jackman, the main reason for his successful body transformation was his mental focus.  He was careful not to limit himself by setting goals that were too low, stating:  "We have far more ability than we give ourselves credit for."  Instead, he concentrated on very specific, defining moments that would make his grueling workout efforts all worthwhile.

I totally agree with Jackman.  Although I think setting goals is a very important part of the fat loss and muscle building equation...I see most people setting the bar way too low, which prevents them from making real progress.

Jackman also believes in the importance of getting super psyched up for your workouts.  When training for X-Men, he would blast his Metallica and Godsmack, yell and scream, get pissed off and really get into his Wolverine character.

This is exactly what I described yesterday in my post about Randy Couture's UFC workout.  Only for me, it's hip-hop and rap music thumping through my iPod and the 'character' I become is a wannabe badass street fighter who is battling for his life...and therefore needs to train for ultimate power, strength, explosiveness and conditioning.

By the way, in case you're not sure what I mean by badass, the Urban Dictionary gives the following definitions (I like to throw these in once in a while 'cuz they really crack me up):

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

--> Awesome to an extreme level, thereby leveraging unquestionable authority.

--> Someone who is so cool that their very presence is radiating with awesomeness (see Tyler Durden Workout).

--> An uncommon man of supreme style, who does what he wants, when he wants, where he wants.

--> He feels no obligation whatsoever to justify his beliefs, values, convictions, or morals with anyone.  He likes his music because it sounds cool to him.

--> You won't find him if you look for him because there is no sure way to identify him.  One does not think that he is badass...he KNOWS it and that's that.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Okay now back to Hugh Jackman, who reportedly bench pressed 315 lbs and leg pressed 1,000 lbs during his training for X-Men.  Now that's badass.

Hugh Jackman's typical workout lasted about an hour and a half (5 days per week) and consisted of very basic, heavy weightlifting.  He'd do 3 weeks using really challenging weight and plenty of rest in between sets (better for bulking up), then switch to lighter weights and higher reps using an exaggerated time-under-tension (4 secs for both the concentric and eccentric phases) and finally, Jackman would mix in some explosive lifting.

Now I don't really recommend bulking phases for anyone who isn't already at their desired level of leanness.  If you happen to be in the single digits for body fat percentage, however, this can help you to add lean muscle a lil quicker.

Other than that, Hugh's workout plan is tip-top and he really uses some of my advanced fat loss tactics to his advantage (explosive training and switching up his lifting tempo to hit more type II muscle fibers).  Let's take a closer look at his exact workout program...

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Hugh Jackman Workout Plan:

--> Workouts were based off a multi-phase approach to sculpting the perfect body (weights, exercises and tempos varied according to which phase he was in).

--> Here's a sample 3-day strength training routine he used to get lean and ripped when it was close to shooting time for X-Men.

--> Non weight training days were filled with sprints, pilates, yoga and stretching (kudos to Hugh for having a well-rounded approach to fitness).

--> Hugh Jackman Workout (Day 1)

- Dumbbell chest presses using stability ball --> superset with body weight push-ups --> rest 1 minute and repeat for 3 total sets.

- Lat pull downs with overhand grip --> superset with external shoulder rotations using tubing --> rest 1 minute and repeat for 3 total sets.

- Cable lateral raises --> one arm, immediately to other arm --> rest 1 minute and repeat for 3 total sets.

- Barbell bicep curls --> superset with close grip bench press --> rest 1 minute and repeat for 3 total sets.

--> Hugh Jackman Workout (Day 2)

- Single leg body weight squats --> do 1 leg, transition immediately to other leg --> rest 1 minute and repeat for 3 total sets.

- Balance board reverse lunges (one foot centered on balance board, back foot is on toes behind body to form a lunge position) --> do reps for 1 leg, transition immediately to the other leg --> then go immediately into split squat box jumps (think jumping lunges with forward foot landing on box or bench to increase difficulty) --> after completing all that, rest 1 minute and repeat superset x 3 sets.

- Jack knifes (start in a push-up position with toes on top of a stability ball.  Raise hips up and draw the belly-button into the spine, pulling knees up towards your chest and flexing core muscles) --> superset with stability ball crunches --> rest 1 minute and repeat superset x 3 sets total.

--> Hugh Jackman Workout (Day 3)

- Complete following circuit without resting in between exercises.  After one circuit, rest for 30 secs to 1 minute and repeat for a total of 3 circuits.

- Walking lunges (or alternating front lunges) using dumbbells x 30 reps per leg

- Body weight push-ups x 100 reps

- Stability ball crunches x 50 reps

- Sprints outside or on a treadmill --> sprint for 1 minute at about 80% effort

- Inch worms --> in a push-up position, take tiny steps so the feet come towards the hands.  When you feel a good stretch in hamstrings, walk your hands forward until you're back in the push-up position and repeat x 30 reps

- Lat pull downs (or assisted pull ups) x 50 reps

- Split squat box jumps x 30 reps per leg

--> Benefits of Hugh Jackman's workout routine include:

- More type II muscle fiber recruitment and damage (through explosive lifts and exaggerated lowering/eccentric phases), which leads to more lean muscle mass.

- Using supersets and circuit training --> favorable hormonal response, more lactic acid and forces you to work at an oxygen debt --> greater boost in metabolism --> more post-workout fat burning.

- Heavy weight training with an emphasis on compound lifts --> even more muscle mass, more calories burned during the workout and greater fat burning around the clock.

- Plyometric training (split squat box jumps) and intense intervals (sprinting) serves dual purpose of cardio work and type II muscle fiber recruitment --> another cause for more lean muscle and fat loss.

You can see how Hugh Jackman's workout got him lean and ripped for his role in X-Men.  If you want to build a similar body, be sure to get your mind right first, set your goals sky high and attack your workouts with greater intensity.

Also, use heavy, compound, total body weight training combined with plyometrics, hardcore intervals and advanced fat loss techniques, like supersets, circuits, hybrid training, explosive lifts and varying weightlifting tempos...just like our celeb Hugh Jackman does with great success.

Before I wrap this baby up, I want to remind anyone who hasn't joined my FREE fat-hater VIP list yet...to do so right now by entering your name and email in the form below.  You'll immediately receive some freaky cool diet plans, workout videos to melt fat and my dynamite supplement strategy.

So, if you dig the lean and ripped look and want to start getting noticed when you're chillin' by the pool...make sure and join my VIP list and I'll show you how to do this in less time, while working out from home with minimal equipment.

Your Coach,

Brad Campbell

Build A Hollywood Physique Like Hugh Jackman -- FREE Videos:

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UFC fighters are owners of some of the best physiques that not only look athletic and ripped, but also have the performance abilities of world class athletes.  Today, I'll show you the Randy Couture workout that's helped this freakish phenom stand atop the MMA world for all these years...

Did you watch UFC 105 this past weekend on Spike TV?  You know I did.  I'm a huge UFC fan and I'd say MMA is by far my favorite sport to follow...which is kind of crazy for a Doctor of Pharmacy "pretty boy" who shaves his entire body.  Go figure.

Anyways, I had to watch "The Natural," aka Randy Couture, take on Brandon Vera in a light heavyweight brawl.  If you follow the UFC religiously like me, or even if you're just a slight fan of mixed martial arts, I'm sure you know that Randy Couture is still one of the baddest dudes in the fight game at 46 years old.

Think about that for a second...Couture is 46 years old and is still competing against the best MMA fighters in the world - most of which are about half his age.

He's competing in what I consider to be the most physically and emotionally demanding sport there is...inside of a friggin' caged octagon...and STILL winning (in case you didn't watch, Couture eked out a decision win over Vera on Saturday night...although slightly controversial).

No wonder he's often referred to as "Captain America."  Incredible, to say the least.

Although most of us will never be MMA fighters, you have to admire the ridiculous level of strength, conditioning and skills these athletes possess.

Plus, most people in their 20's would kill to have a ripped physique like Randy Couture.  I probably sound like a broken record, but remember that to look like a person who's in excellent shape...you actually have to BE in excellent shape yourself.

I actually use this as a motivational tool to raise the intensity of my workouts...I'll pretend I'm a UFC fighter training for an upcoming fight...or imagine myself in a situation where I may have to fight for my life...like if some idiots try to rob me or break into my house.  This scenario I've created in my head has me damn near frightened that if I don't get into fighting shape, I'll get my ass kicked (or worse) one of these days.

Plus, I have way too big of an ego to be getting beat up.  No thanks.  I want to know that if for some reason I'm forced to thrown down, it's on like donkey kong...and I'll be confident that my conditioning and explosiveness that I've built up from intense training, will allow me to dish out a hurtin' for certain.

In the end, this will probably never happen, but as a result of using this motivation to step up my workouts...I have the added bonus of looking lean and ripped like a UFC fighter.

If you create the illusion that your life depends on getting in great shape (in reality, it DOES...if you don't want to have every disease known to man and die at an early age from a massive heart attack or stroke) and the results will come much quicker.  Thought I'd share that motivational tool with you, in case you're having a hard time getting pumped up for your workouts.

Now that we're amped up and ready to approach our workouts with even more intensity, let's take a look at how Randy Couture trains to stay in phenomenal fighting shape and sculpt a lean body in the process.

Randy Couture's Circuit Workout:

--> Try this grueling circuit workout to take your strength and conditioning to the next level.  As a result, you'll notice faster fat loss due to a ramped up metabolism.

--> I'd suggest starting with a 45 lb barbell and adding weight as your conditioning improves.  You can also do this circuit workout with dumbbells, in case you don't have access to a barbell.

--> Complete the following 7 exercises back-to-back, without rest and without setting your barbell (or dumbbells) down.  Get ready for some major lactic acid burn.

- Bent over rows x 8 reps

- Upright rows x 8 reps

- Military shoulder presses x 8 reps

- Good mornings x 8 reps (use stiff-legged deadlifts if using dumbbells)

- Lunges x 8 reps per leg

- Front squat with push press x 8 reps

- Deadlifts x 8 reps

--> This is one circuit.  Rest for 1-minute and repeat for a total of 3 to 5 circuits, then pass out or puke.   :)

Unlike most of the celebrity workouts I've reviewed on my blog, Randy Couture's workout is an excellent fat-burning routine that you can work into your current program for faster results.

Not only will you gain confidence by knowing that your body is capable of a high level of output that you can maintain for an extended period of time, without gassing...but you'll enjoy the ripped muscles and tight abs that you see in the mirror as a result of training like a UFC fighter.

If you're a new reader of my blog and haven't signed up for my VIP fat-hater list yet...make sure to put your name and email in the form below and I'll hook you up with coaching lessons, workout videos and advanced fat loss tips to get you ripped like Randy Couture in much less time.

Also, be sure to leave a comment and let me know your thoughts on Randy Couture's UFC workout.  If you try this, how much weight were you able to use?  How many total circuits did you get?  Is Randy "The Natural" Couture one of your favorite MMA fighters?

Related posts include:  George St Pierre Workout and Rich Franklin Workout

Your Coach,

Brad Campbell

Enter your name and email below to receive this KILLER free ab training video…

Other than the fact that it's much quicker to get an awesome fat-burning workout right here at home...the other thing that really annoys me about the gym is the stereotypical loud, grunting meathead walking around with his chest puffed out.  I know you know the dudes I'm talking about, too...

I was about 10 minutes into my super intense metabolic weight workout, when I headed over to knock out a quick set of incline dumbbell presses.

All Eyes On Me began to blare through the earbuds of my outdated iPod shuffle (yes, I'm probably the only person on earth who has never upgraded to a "real" iPod...but don't judge me...that day is coming very soon) and I was feeling no pain.

I grabbed the 65 lb dumbbells and laid back on the incline bench.  I was grinding out my 7th rep when my focus was interrupted with a huge thud and then another.

Turns out the meathead on the bench next to me felt the need to drop his 110lb dumbbells on the gym floor, one at a time, from about shoulder height.

UGGH...I can't stand people who lack gym etiquette and common sense, especially when you know this guy just wants everyone in the gym to look his way and notice how big and strong he is.

I glared at him in the mirror with total disgust (although I'm sure it didn't register in his tiny brain), before regaining my composure and finishing my set.  I GENTLY set my weights down, took a few breaths and then picked them back up and returned them to the dumbbell rack.  No loud thuds, unnecessary scenes or damaged equipment here.

I was off to my next few exercises in this grueling circuit workout.  Fast forward 6 minutes.  I return to the benches to crank out some explosive tricep dips.  Guess who's finally back from his stroll around the gym and ready for a second set - you guessed it - Mr. Meathead.

Instead of focusing on the lactic acid that was flooding my arms towards the end of my dips, I watched anxiously as this guy finishes off his last few grunts (oops, I meant reps) and then lets the 110 lb dumbbells fly once again from shoulder height.

Now, it's one thing if you're using some real heavy dumbbells, you give it everything you have during the set and at the end you lower them to your sides, making an honest attempt to 'set' them on the ground, but end up letting them fall the remaining few inches because you're totally exhausted.  I can understand that.

But this meathead just about caused an earthquake after each of his sets, which totaled about 3 in the entire time I was at the gym.

Hmm, not surprising that his belly stuck out farther than any of his muscles.  Way cool, bro - you can lift a really heavy weight for 5 reps, but you couldn't sprint down a flight of stairs to save your own life if your house was on fire.  Not MY picture of an ideal body, but to each his own I guess.

I just have a real short fuse when it comes to people being complete idiots at the gym.  Like I said, when it comes down to it, I'm not sure why I haven't cancelled my gym membership.

I can get the same results working out with my own body weight, a pair of adjustable dumbbells and a stability ball in my small office, garage or outdoors.

This saves so much time and has the added benefit of not causing distraction and total annoyance from random meatheads that give other fit people a bad name.  In case you've been lucky enough to do most of your workouts outside of the gym and therefore aren't quite sure just what a 'meathead' is...

The Urban Dictionary offers the following definitions:

--> An enormously muscular guy who cannot hold a conversation about anything other than weight-lifting and protein shakes.  Gets upset very quickly when he cannot complete his own sentences and thoughts. Can be found at nightclubs wearing shirts that are 10 sizes too small (if at all).  They are by far the most closely related human beings to that of apes, chimpanzees, and other primate.  They are evolutionary hindered and are less capable of following directions than my dead hampster.

--> One who wears cutoff t-shirts, lift weights, and drinks gallon jugs of water.  Usually plays football, wrestles and is very muscular.  They tend to have short hair and frequently wear sleeveless shirts.  Drinking protein shakes and shopping at Hollister are also essential parts of the average meathead's day.

--> Meatheads tend to abbreviate where they live by putting the first letter of the city, and adding -town after.  In addition to lacking high IQs, meatheads tend to stereotype things and people completely wrong.  Common meathead responses:  "Bro, let's down this protein shake then go to the gym" and "Dude that guy has a Fall Out Boy shirt...do you think he's one of those Emos?" (smashes aluminum can on head).

I have no idea if those definitions are meant to be funny, but for some reason that had me rolling.  Does anyone else see the irony in using "meatheads tend to stereotype things and people completely wrong" as part of the definition for another stereotype?  Funny stuff.

Bottom line is this - if you're strong enough to use the weight for reps, you should be strong enough to set the weight at least most of the way down, without causing damage to the equipment and without making a huge spectacle out of your workout.

Trust me, if you have a good enough body, you'll get enough attention without having to resort to foolish shenanigans that cause you to fall victim to the meathead stereotype.

This has been a random rant by Brad Campbell...and I feel much better now.

Do you agree?  Are you anti-meathead as well?  What kinds of things annoy you at the gym?

Another meathead post you might enjoy: Navy SEAL Workout

What's up to all of my fat haters and lean body lovers around the world.  I have a really cool body weight circuit workout that I want you to try this week.  It's pretty challenging, so get ready to work.

Here's the advanced body weight workout circuit:

After a good warm-up, complete each body weight movement for 20 seconds, transitioning immediately from one exercise to the next (with no rest) until you're all the way through the circuit.  This is one round...rest 1-3 minutes and repeat up to 4 times, depending on your current fitness level.

The body weight exercises are as follows:

---> Ski Jumps:  jump side to side as though you're slaloming down a ski slope; make sure you're landing with a good bend in the knees

---> Spiderman Push-ups:  think Spiderman climbing the side of a building; as you lower yourself, bring one knee towards the elbow (keeping the leg parallel to the ground); reverse the movement and alternate legs with each push-up

---> Hip Thrusters:  starting in the upper push-up plank position, jump your knees up and out to the right side of your body, making sure to flex the abs hard; jump back to starting position and repeat to the opposite side

---> Dips:  find a chair, couch, steps, bench, etc and place your palms closer than shoulder width on the surface; raise one leg in the air and lower your body towards the ground, keeping elbows pointed straight behind you (NOT out to the sides); bend to 90-degree angle at the elbow joint and flex the tri's hard to return to starting position; continue for 10 seconds and then raise the other leg for the remaining 10 seconds

---> Split Squat Jumps:  starting in the front lunge position with right leg forward, jump in the air and scissor kick your legs to switch positions; land softly with knees bent; attempt to lower body until the back knee almost touches ground

---> Alligator Push-ups:  start in the regular push-up position with hands and elbows in a lil closer to your side; perform a push-up and 'walk forward' like an alligator by moving one arm and one foot forward at the top of each push-up

This body weight workout hits nearly every muscle group.  And because we're doing this in circuit fashion without a break in between exercises...it'll really challenge your cardio system as well.

In less than 10 minutes, you can place a lot of stress on your body, which leads to an increase in metabolism...and a total assault on that stubborn stomach fat you want to lose.

Work hard and remember, no breaks until you're through the entire body weight circuit.  Let me know how it goes...just leave your comments and feedback below.

Oh, and if ya think others might benefit from this fat-blasting workout routine...use the icons below to spread this post to any of your favorite social networking sites.

Your Weight Loss Coach,

Dr. Brad Campbell, CFT, PharmD