After reviewing many other celebrity workout routines and being totally bummed by the generic, outdated and ridiculous excuses for workout plans they were using to get lean and sexy for the camera...I finally found one that is "advanced fat loss approved."

I'm talking about action movie bad ass, Jason Statham, who reportedly performed his own stunts and fight scenes in The Transporter, Crank, The Bank Job, War, Death Race and Snatch.  If you've seen any of those adrenaline-filled flicks, I'm sure you just gained massive respect for Jason Statham.

Okay, now that you know about those two killer body transformation resources, let's take a look at the Jason Statham workout and diet plan that helped him to lose 17 lbs of fat in just 6 weeks...

Jason Statham's Workout Routine:

--> You know it's an effective workout regimen when the actor himself uses words such as:  brutal, nauseating, nightmare and horrible to describe the training sessions...of course, all of these words were preceded by an f-bomb in the interview I was listening to.

--> Apparently, Statham trained with a former Navy Seal named Logan Hood, who concocted this comprehensive workout routine.  They hit it hard 6 days per week for about 35 minutes per session and rested on Sundays.

--> Statham religiously followed two main principles:  1) every workout was at least slightly different from the previous one and 2) everything was recorded in detail, including weights used, times for active and recovery periods, etc.

--> Each workout consisted of 3 primary stages that progressively increased in 'suckiness':

1) a 10-minute warm-up using the Concept 2 Rowing Machine, which is easy on the joints, raises core temperature and prepares all muscle groups for the upcoming work ahead.

2) next is 10-minutes of moderate intensity work that is always varied and may include:  medicine ball throws, kettlebell circuits, 'farmer walk' type of exercises (carrying heavy shit while walking, like sandbags or dumbbells), circuit weight training or heavy compound strength training lifts.

3) the last phase is interval training, which again varies slightly every workout, but would look something like this:  8 pull-ups, 20 medicine ball slams, 20 weighted step-ups, 20 hanging knee raises, 20 barbell squats and 20 burpees.  All 6 exercises are performed back-to-back without rest, until you complete each movement in the circuit.  Rest briefly and repeat for up to 5 circuits total.

My thoughts on Jason Statham's Workout:

Finally...I found a celebrity who followed a top notch workout routine to lose fat and get ripped.  I'm guessing his trainer was forced to give him a REAL workout, because he actually needed to lose 17 lbs of fat that had crept up on him...as opposed to most celebs, who are already lean and tone to begin with and therefore can get away with using half-ass workout programs to look great (assuming their diet is dialed in).

Jason's workout was super successful in sculpting his body because it was based around some outstanding fat loss principles.  For example, his workouts were kept short and intense (unlike the marathon sessions we saw with other celebrities, such as Megan Fox's Workout or LL Cool J's Workout) to maximize the post-workout fat burning effects.

Statham relied entirely on heavy, compound weight training, grueling circuits and intense intervals to pack on lean muscle mass and turn his body into a fat-melting machine.  These strategies are on point with my advanced fat loss tips I discussed in this post:  7 Ways to Torch Body Fat Faster.  Sweetness...now that we've found a celebrity workout worth following, let's check out his diet plan...

Jason Statham's Diet Plan:

--> Jason credits his rapid weight loss success mainly to his strict diet plan, which ended up being around 2,000 calories per day.

--> He avoided refined sugars, flour, breads, pastas and booze like they were incurable STD's =)

--> Just like with his workout routine, Statham recorded everything he put into his mouth.  This makes it literally impossible to screw it up...and if he wasn't losing enough fat, it'd be easy to figure out why.

--> He drank a boatload of water and consumed 6 small meals per day, focusing on the typical lean body foods, like egg whites, veggies, lean meats, whey protein shakes, raw nuts and fish.  Desert would often include fat free yogurt with mixed fruit added for flavor.

My thoughts on Jason Statham's Diet Plan:

Proven to be effective time and time again, the typical bodybuilder's diet is definitely the safe way to go when you're serious about losing weight and/or adding lean muscle.  Every single celeb I've reviewed so far has reported following these exact guidelines...so do you think it's a coincidence that they all look fantastic?  I think not.

Statham's diet plan is clearly going to be low enough in calories to create a caloric deficit, but high enough in protein to support muscle growth...this is a key step in building a lean and tone body.  Again, my only beef with this nutrition strategy is that it might be too consistent and a lil strict.

Most of us would slip up after eating this clean for too long because we don't have million dollar movie deals providing us with crazy motivation levels.  Also, there's a risk of entering starvation mode and slowing your fat loss progress, as the body becomes too accustomed to this lower caloric intake.

I suggest eating clean and sensible like Statham does for 5 days out of the week (here's an example:  Fat Loss Diet Plan) and then rewarding yourself and resetting your fat burning hormone and enzyme levels by taking one entire cheat day each week.  Follow this cheat day up with a fasting day to round out the week and put your metabolism into overdrive.

I hope you enjoyed this review of Jason Statham's diet and workout routine... you can definitely take away more from his style of training than you can from the other celebrities I've posted about.  Be sure to leave your thoughts in the comments section below.  See ya on the flip side...

Your Coach,

Brad Campbell

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Before The Ultimate Fighter reality show that I'm totally obsessed with comes on at 11 pm, I wanted to hammer out a quick nutrition post for my fellow fat-haters.  Diet accounts for 75-85% of your weight loss and muscle building results - depending on the day, I may quote the low end or high end of that - but let's just say that it's far and away the most important aspect you should be worried about.

Because of that, I want to start providing you with some sample weight loss meal plans, fat burning recipes, supplement reviews and much more... so that you'll have absolutely everything you need to sculpt a lean and tone body that sets you apart from everyone else.

Here's a typical day of eating for me...this is exactly what I ate for one of my five 'normal' days last week.  Remember, for advanced fat loss and toning, I highly recommend using a cheat day and fast day back-to-back for two days out of the week.

This sample day of eating from my current diet plan is fairly aggressive, as I'm working my way down to the 4% body fat level (I usually 'hang-out' around 9% and once in a while will take it much lower for an upcoming occasion...in this case the pics I'll be taking for the launch of my exclusive membership site).

Brad's Sample Fat Loss Diet Plan:

Breakfast - 3 whole large eggs, 3 egg whites (scrambled), 1 cup cooked oatmeal with skim milk and 1 tbsp natural peanut butter

AM Snack - 1 scoop whey protein mixed with water (boring, but you have to suck it up), 1 tbsp natural peanut butter (I'm a peanut butter junkie)

Lunch - 4 oz deli-style turkey breast (yep, all by itself)

Midday Snack - 1 oz almonds

Pre-Workout - 2 scoops whey protein mixed with water (sometimes I'll mix with fruit juice, but wanted to keep the calories low today)

Post-Workout - 2 scoops whey protein mixed with 8 oz grapefruit juice (the sugars are beneficial post-weight workout, as this causes insulin spike, which shuttles protein to your starving muscles so the repair process can begin immediately).

Supper - 1 oz lean sirloin steak (usually opt for chicken, but guess I was feeling froggy today) cut into strips and mixed with 2 cups green salad and 1 tbsp extra virgin olive oil.

Bedtime Snack - 1 cup fat free cottage cheese with a few almonds mixed in (can't stand cottage cheese by itself, plus the crunch adds a nice twist).

Totals for the day - 2,017 Calories, 274 g Protein (63% of calories), 106 g Carbs (24% of calories) and 55 g Fat (13% of calories)

As you can see, this is pretty low calorie for a 175 lb dude.  Remember, you'll have to adjust the total calories up or down slightly, depending on your gender, starting weight and activity level.

Also, notice that the majority of my food choices were lean proteins, which accounted for 63% of the total calories eaten.

This provides me with enough building blocks to allow muscle growth, but keeps the total calories low enough to create a caloric deficit that is required for fat loss.

Don't get too fixated on the individual breakdown of things...as you'll see in upcoming sample weight loss diet plans, my macronutrient percentages (protein, carbs, fat) will vary quite a bit from day to day.

What's important is that you're getting tons of quality protein with each meal/snack, you're laying off the processed carbs and you're creating a large enough caloric deficit to promote fast fat loss.

I don't recommend counting calories and measuring out your food on a daily basis...I think this is ridiculous, borderline OCD and not very conducive to...what's that one thing...oh yah, LIVING.

However, I do recommend counting your calories and measuring out your food choices very thoroughly for a day or two, just so you know what the actual serving sizes should look like for the most common foods you'll be eating.

If you've never done this before, I guarantee you're underestimating how much food you're eating on a daily basis.  It's a good eye-opener to try this for one whole day that you're around home...so you can get a more realistic feel for just how small some of these serving sizes are and just how fast the calories can add up.

Time for me to enjoy some caged fighting, UFC style.  Hope you guys enjoyed that meal plan and can try that bad boy out sometime to help you lose weight and tone up.  Be sure to drop me a line in the comments section...love to hear from my community of lean body lovers.

Your Coach,

Brad Campbell

FREE Fat Loss Diet Plans >>> Instant Download

What's up fat-haters?  Hope everyone is having a great Halloween weekend.  I know I am - my Iowa Hawkeyes came back from a miserable first 3 quarters to beat Indiana and remain unbeaten...also, I think the cheerleaders have shortened up their uniforms since I graduated (see below).  Plus, I just put the finishing touches on my Halloween costume for tonight's party.

I'm not going to reveal who or what I'm going as, but let's just say you'll appreciate it if you're a Big Lebowski fan.  I'll try to post some pics tomorrow...should be a pretty crazy night and that's okay because I worked my butt off all week long to burn off a couple more pounds of fat (trying to get down to around 4% body fat for the membership site launch).

Anyways, I wanted to hook you up with a quick post here before I go get ready for the big party...oh, and before that I'm going to hand out whey protein shakes to all the trick-or-treaters.  Kidding, I don't want to be known as the creepy health freak in the neighborhood...it's bad enough that my neighbors asked me if my parents were home when I first moved in...guess I have a pretty youthful look thanks to the fitness lifestyle :)

So I spend a lot of time coaching you on advanced fat loss techniques that you should start implementing to help you lose fat and build lean muscle faster than traditional methods that 99% of people are using.  Today, let's focus on what you shouldn't be doing.  Here's a list of 4 common mistakes I see almost everyone making when they're trying to lose fat and get tone.

Avoid these 4 mistakes if you want a lean and tone body:

1) Overdoing the slow, steady-state cardio.  It's been embedded in our brains since we first knew what body fat was, that you have to do lots of cardio to lose stubborn fat.  Although standard cardio sessions do burn a fair amount of calories during the session, they don't do much for burning calories (and therefore extra body fat) the next 12-72 hours.  Hardcore interval training will do a much better job of fighting fat around the clock, plus it takes a lot less time to do.

The only case where I use moderate intensity cardio is if I want to add a lil extra calorie burning to my weight training and interval sessions for the week, but my legs are shot from the weights and intervals.  This is an easy way to expand your caloric deficit, while letting your muscles (legs, especially) recover from the more demanding workouts...which should of course be the foundation of your fat loss plan.

2) Doing your cardio BEFORE weight training.  I can see where people get confused - it sounds like good reasoning to assume that if fat loss is your primary goal, you should place the greatest emphasis on cardio, right?

Nope and here's why...strength training requires maximum energy and intensity to produce significant results.  Therefore, it's important that you attack your weight training workouts when you're fresh and able to put in maximum effort.

Also, studies have shown that doing cardio AFTER weight training results in significantly more fat burning.  The main reason for this is most likely due to the fact that weight training eats up stored glycogen...so when you hit up your cardio session, the only 'fuel' left to burn is fat.  This is a good thing.

3) Lifting light weights for high reps.  Again, it's easy to see why people come to the conclusion that heavy weights will make you look bulky and light weights will help you look tone.  I hate to be the bearer of bad news, but there is no such thing as 'toning a muscle.'  You can either build muscle, maintain muscle or lose muscle...but 'toning' doesn't exist.

*You can do certain things to promote greater muscle tension/tightness, especially while at rest, and I'll be doing a post about this in the future...but it's my general understanding that most people who talk about lifting to get "toned muscles" are referring to the low body fat, fitness model look...in which case you generally still need to increase muscle size and decrease body fat.

I still use the term once in a while because it's been used inappropriately for so long that people who are going for the lean and tone look don't want to hear that we're going to be 'adding muscle.'  They don't understand that looking lean and tone is just a matter of adding the right amount of muscle mass (not overdoing it), combined with achieving a low body fat percentage.

To add lean muscle - which most of us NEED to do - you must challenge the muscles by lifting heavy weights or by lifting moderate weights and mixing in advanced training techniques, like my explosive eccentric training tactic.  I recommend going both heavy and advanced for maximum muscle building and fat burning effects.

4) Skipping protein or amino acids before workouts.  The goal of working our butts off to burn body fat is so that we'll look lean, tone and sexy - not skinny, weak, soft and lacking symmetry.  For this reason, it's muy importante (I think that's Spanish for 'very important') to prevent muscle breakdown as much as possible, both during cardio and weight training.

By feeding your body amino acids before your workouts, you'll be effectively 'hating' on potential muscle breakdown for energy (also a good thing).  I recommend taking 4-6 grams of amino acids or slamming a 20-30 gram whey protein shake within 15 minutes prior to any cardio or strength training workout.

*If you're a mesomorph or could care less about potentially losing muscle mass, however, then you're free to rock the morning cardio sessions on an empty stomach.

The post-workout meal/snack is even more important and should contain a carb:protein mix to maximize skeletal muscle synthesis (building bigger muscles), while preventing muscle catabolism (the breakdown of muscle tissue).  This post-workout nutrition is certainly worthy of an entire post itself, so stay tuned for that bad boy in the near future.

There are many more mistakes that people make unknowingly when they're trying to to tone-up and shed body fat...but these 4 are among the most common and most detrimental mistakes that could be holding you back.  If any of these apply to you...you know what to do :)

Let's wrap this baby up with a lil bit of humor.  I heard this joke the other day and cracked up...it's so true.

A woman walks up to a lil old man rocking in a chair on his porch.  She says:  "I couldn't help but notice how happy you look."  "What's your secret for a long, happy life?"

"I smoke 3 packs of cigarettes a day he says."  "I also drink a case of whiskey a week, eat fatty foods and never exercise."

"That's amazing," the woman says.  "How old are you?"

"Twenty-six," he said.

Haha, I hope you enjoyed that as much as I did.  In the comments section below, be sure to drop me a line and let me know if you're making any of these mistakes.  Talk soon...

Your Fat Loss Coach,

Brad Campbell

PS - Check out these blog posts as well:  Tacfit Commando Review and Xtreme Fat Loss Diet Review