I just finished watching a new episode of the Fantasy Factory, starring crazy man Rob Dyrdek.  How can you not like that guy?  What I admire about him is the fact that he’s always having fun.  It never looks like he’s working because he’s always screwing around, picking on his cousin, Drama, and making some sorta scene.

But the guy is a serious entrepreneur making some serious coin.  It’s awesome to see someone who’s so laid back and a little immature like myself…but who’s still killing it doing what he loves–skating and being a goofball.

Anyways, that has nothing to do with this blog post, although Rob did shoot a not so serious fitness infomercial in this episode…which was flippin’ hilarious by the way…and that got me thinking that I should go blast my blog and check in with my fat haters.  So in a way, it had a lot to do with this post.

Glad I thought that one out…

So check it, I’ve talked a ton about building a lean body on this blog.  I’ve given you one lean body workout after another.  You all know my preferred ideal body type for guys is lean and ripped…and for girls, lean and toned with some curves is just gravy.  I think we can all pretty much agree on what defines a lean body, BUT what constitutes a “lean body workout?”

That’s actually a great question I just got asked after writing this post:  extreme fat loss workout.  So what is it about a workout that produces a lean and ripped look that’s so special?  How’s this different from, say, a muscle building workout?

To be honest (like I always am), it’s pretty tough to answer that question.  Sure, there are some fundamental differences in terms of the kinds of exercises used, the amount of weight, rep ranges, rest periods, etc…but the main difference has to do with mindset.

Someone with a burning desire to get completely shredded has to be willing to go above and beyond during their workouts AND in the kitchen.  They have to create an entirely new lifestyle–the lean body lifestyle, if you will.

After all, it’s pretty easy to become a big muscular meathead who lacks symmetry, proportions, definition and athleticism.  Anyone can gain muscle mass, but still look soft and round.  On the other hand, lots of people lose a bunch of ‘weight,’ but still look like sh*t afterward, because they simply turn into a smaller version of their old self (the “skinny fat” phenomenon).

What’s truly challenging though, is putting on ‘just enough’ lean muscle and maintaining it, while STILL being able to torch enough body fat to highlight that lean muscle mass.  It’s a pretty complex process, especially since most people need to lose a lot of fat, but also add some muscle mass to their frame to achieve this ripped look.

And because the amount of leanness I’m referring to is in the single digits for guys and in the upper teens for girls, we ‘lean body lovers’ have our work cut out for us.  Before I get too far off track (focus, Brad), let’s bring it back to the original question of what is it about the WORKOUT that makes it an official lean body workout?

Well, that’s why I went off on my tangent.  See, it’s not so much about the specific strategies I sprinkle into each lean body workout…but more so about the mindset and attitude you need to have.  Because this will translate into the appropriate lifestyle adjustments that are necessary for creating a lean and chiseled body, like Rain or Jessica Alba.  The most important of which, is diet.  And a much distant second, is workouts…

So why would I call it a lean body workout if it has more to do with proper mindset and dieting?  Well, because…assuming you have the right mentality and are focused like a lens on your lean body diet plan, workouts can then have a significant impact on the way your body looks (but only after the first two aspects are squared away).

When they are, here’s some characteristics I think really puts the LEAN in my lean body workouts:

—> Emphasis is on maintaining (or slightly adding) muscle mass, despite having a primary goal of torching every last ounce of unwanted body fat (this differs from a general weight loss workout that simply tries to get pounds off, and usually ends up stripping muscle along with the fat).

—> Usually performance-based, since I strongly believe that the best way to look like a lean, ripped, highly athletic, cover-model worthy stud or hottie, is to BECOME just that (as opposed to trying to look like that, but without ever pushing yourself or working to become more athletic).

—> Incorporates ALL areas of fitness, from strength, to speed, recovery, flexibility, stamina, etc (again, rather than just a workout program that has you simply trying to bench more weight and nothing else…all that does is get you better at benching more weight…not being more functional in everyday life)

—> Takes into account proportions and symmetry, where you’re always striving to chip away at that last layer of lower stomach fat…or broaden your shoulders to enhance your v-taper…or sculpting the booty to look just right in those skinny jeans and stilettos (can I get an amen?)

—> Uses consistent progression and undulating periodization, which is just a fancy way to describe the process of mixing up set and rep schemes in a ‘strategically random’ way.  I’ll admit though, that nearly any decent workout program uses these tactics as well…so this is less specific to a lean body workout.

So, the lean body workouts I design take all of these things into account and then some.

This makes them specifically targeted to producing the lean and ripped physique you’re going for, rather than a generalized fat loss or muscle building workout that’ll produce general/average results.

But as I said at the beginning, the main difference is in your way of thinking and your way of eating.  I could give you a lot of bogus workouts that could make you look shredded as long as your lifestyle and diet were both ideal for building a ripped body.

The workouts can definitely play a big role, but only when everything else is already in place.  And I don’t want you guys forgetting that, since most people tend to overlook the “big things” and assume that it’s all about the workout.

Did that help clear things up?  The next clarification I should probably do is what makes an extreme fat loss workout “extreme?”  To be continued…

Your Coach,

Brad Campbell

PS – Check out this free video to see if you have what it takes to sculpt 6-pack abs…

In the summer months especially, I like to focus hardcore on losing any fat that I ‘accidentally’ put on during the winter months.  In doing this, it’s hard to put on significant muscle size in multiple muscle groups due to the low calorie intake and increased focus on workouts that promote maximum calorie-burning (as opposed to training for muscular hypertrophy).

As you already know, however, I think it’s definitely possible to add ‘some’ muscle size while aiming for extreme fat loss.  The key is to focus on your one to two muscle groups that are lagging behind and blitz those ‘suckas’ like Lawrence Taylor would an underage prostitute (ouch…low blow, sorry L.T.).

If you throw in a specialized workout that overloads those muscle groups twice weekly–once on your cheat day and once mid-week, you’ll likely be able to see decent improvements in those areas, despite maintaining an overall aggressive fat loss diet and workout regimen.

Don’t expect to be able to put on muscle size in all muscle groups while in fat loss mode.  Unless you’re a true beginner or a genetic freak (in which case we could never be friends), this probably won’t happen.  Your mindset should be locked into maintaining all lean muscle mass while losing fat as rapidly as possible.

Then, strategically tackle those one or two stubborn body parts on days where your diet lends higher energy levels (‘cuz you’re eating more…duh) and drop it like it’s hot during those specialized workouts.  With enough protein intake, you shouldn’t have an issue taking a couple of muscle groups from zero to hero, even though you’re losing weight simultaneously.

For me, it’s generally shoulders and calves that get beat on a lil more heavily during all-out fat burning phases.  My reasoning is simple–most people neglect these muscle groups and therefore their symmetry and proportions look like shit (oops).  By placing extra attention on these muscle groups, I think you can really set yourself apart from the herd of wannabe hunks and hotties.

Okay, enough rambling.  Here’s the video…if you think your shoulders and calves could use some extra special attention, rock this twice weekly for the next 4-8 weeks (on top of your normal training sessions).

Lean Body Workout:  Shoulders and Calves…

If you don’t have a Gymboss Interval Timer and you’re not following right along with me, just remember that everything is done in 30-second intervals, including the rest periods.  Like I said, focus on form and not so much on weight used (although it should be challenging).  Also, sip a whey protein shake during these specialized weight training workouts, to promote immediate muscle building and to reduce muscle breakdown during the actual workout.

Anyone new to TopFatLossTrainer, click here to download free diet plans and more killer workout videos.  Also, if you thought this workout was cool, go ahead and share it with your friends using the Facebook “Like” button or any of the other social media buttons below (gracias).

Your Coach,

Brad Campbell

PS – Yes, I like that Lady Antebellum song…ya caught me

This is the last step in my user friendly getting started process for new TopFatLossTrainer Inner Circle members.  All that’s left to do before diving into the wealth of information contained within the members area, is to map out the ideal lean body workout plan.  Before we do that, make sure you’ve completed everything within the first 4 steps…

Inner Circle Step 1 – Getting Started

Inner Circle Step 2 – Baseline Assessment

Inner Circle Step 3 – Determining Daily Calorie Needs

Inner Circle Step 4 – Optimizing Your Supplement Strategy

Which brings us to the 5th and final getting started step…building the perfect lean body workout schedule that produces the fastest results in the shortest amount of time, while taking your preferences and abilities into consideration.

[Content protected for Inner Circle members only]

Remember, select one workout template and use either my suggestions or plug in a different workout from the appropriate category (using the links provided) and then rock that exact weekly workout plan for at least 4-8 weeks before changing things up.  The focus during those 4-8 weeks will be on making improvements from workout to workout, which will ensure the results keep coming consistently.

After 4-8 weeks,  you can then use the same template and sub in different workouts from the appropriate category for each day.  After completing several cycles of this, you may then be ready to ‘step up’ to a more challenging template.

Once I hear from Inner Circle members who’re ready (under 10% body fat for guys and under 18% body fat for girls) to body sculpt and put the finishing touches on their lean body transformation, I’ll add a couple more “fitness model” type workout templates.  These highly advanced workout plans will be built around split routines and will focus on carving out lean muscle and eating away at those last few pounds (or kg) of body fat.

This is a lot of information, but it really comes down to selecting the appropriate template, following it, and improving each week.  If you have ANY questions whatsoever, just leave them in the comments section below and I’ll get back to you so fast it’ll make your head spin (wink).

Now it’s official.  It’s time to walk the walk.  I’m releasing you to the brilliance of the Inner Circle.  Go play.

Here are some links to make it easy to find the workouts you’re looking for (or use the ‘Topics’ section at the right side of the screen, or the ‘Search’ function in the upper right corner):

Cardio Workouts

Body Weight Workouts

Fat Loss Workouts

Weight Training Workouts

And you can go here to learn all about the body transformation contests (I’d like your feedback on the payouts and prizes too…let me know what you’d prefer in the comments section):

Body Transformation Contest Rules and Prizes

Also, if you want to view content strictly for Inner Circle members, just click here:

TopFatLossTrainer Inner Circle Members

Again, here’s the advanced fat loss meal plans (make sure and print yours off based on Step 3):

Fat Loss Meal Plans

I’m going to be coaching you to lean, sculpted supa dupa sex appeal perfection (wink).

Your Coach,

Brad Campbell

Is there anything as joyful as having a lean body? As I sit here writing this blog post, I can’t help but poke at my once not-so-sculpted obliques and…even through my Puma hoodie…can totally feel how tight and chiseled my abs have gotten.   I can’t think of many other things that would put me in this good of a mood on a random Tuesday afternoon, as I sit here with a mountain of work staring back at me.

I’ll probably be working another 13 hour day today (what’s new?), but I gotta tell ya…I feel like a million bucks.  To me, being lean, sculpted and in ridiculous shape is one of my biggest highs.  It’s hard to explain unless you’ve experienced it for yourself, but I can say it’s definitely worth all the hard work and sacrifice.

Honestly, I’m glad it’s so hard to lose fat, build muscle and create a well-proportioned body.  Why?  Because it makes you so much more appreciative when you have to sacrifice so much to end up with the desired end result.  Also, it means it’s easy (maybe ‘possible’ would be a better word) to set yourself apart from everyone else in this world.

The worst thing to be is average…

In short, most people don’t have the desire, the drive or the persistence to build an exceptional body.  That’s why YOU are going to feel like King flippin’ Kong when your body transformation is complete.  A lean and chiseled body gives you an automatic pass into the “IN” club, where you can start living the lean body lifestyle and kicking butt all up and down the block…in every aspect of life.

Anyways, enough about my feel good, lean body tangent (I really need Ritalin).  The purpose of today’s post was to give you a down and dirty challenge workout to spark new muscle growth and turn your fat loss up a notch or six.  This workout is a lot like the principles I discussed in my Tacfit Commando review.

Try this challenge-like workout routine sometime this week and let me know how it goes.  I think you’ll experience a whole new level of “suckiness” because of the burn we all associate with lactic acid buildup (I phrased it like that because new research actually shows that lactic acid, which undergoes changes and eventually becomes lactate, may not be responsible for the acute burn felt after short bouts of intense exercise).

Whatever the cause, the discomfort resulting from acidosis in the blood stream will certainly be felt.  But you know by now that more “suckiness” produces better results, faster.  Here’s the workout…can you dig it?

Lean Body Workout:

—> Start with body weight pull-ups (if you can’t perform at least 10 body weight pull-ups, use the lat pull-down machine at a weight that allows no more than 10 reps…or if working out from home, you can use a resistance band – loop around something solid and simulate a pull-up by pulling down each end of the tube with strict form and high resistance) and perform as many reps as you can, with perfect form, until you reach failure

—> Transition immediately to body weight push-ups (if you can’t perform 10 body weight push-ups, just go off your knees) and complete as many perfect reps as possible, until reaching failure

—> Jump up and immediately go back to pull-ups (or lat pull-downs or resistance band pulls) and knock out as many reps as possible, again making sure to use full range of motion

—> You guessed it…back to push-ups until failure is reached, then back to pull-ups

—> Continue to switch back and forth, without ANY rest, until you’re to the point where you can only perform ONE rep of each exercise.  You’re going to have to DIG deep and get creepy (or something) with it

—> To incorporate the challenge aspect, either record how many minutes you lasted before being reduced down to ONE repetition of each exercise, or the total number of reps you were able to get for each exercise (might be a little hard to think and go through that much pain at the same time)

—> Your upper body will feel absolutely ripped and now it’s time to work the lower body and continue with our fat-assassination lean body workout…

—> Hop on the treadmill, elliptical, stair machine, exercise bike or run outside.  Sprint (or all-out effort, depending on what you’re using) for 20 seconds, recover at low intensity for 30 seconds, then sprint for 30 seconds and recover for 30 seconds and continue in this pattern (keeping recovery at 30 seconds and increasing sprint by 10 secs each time)…until you complete the last sprint of 60 seconds.

—> Now you’re done with this lean body workout.  You’ll feel horrible and amazing all at the same time.  The tsunami you just exposed your body to will “do work” on your metabolism.

Get on my free VIP fat-hater mailing list if you’re not already.  Lots more great lean body workouts coming your way. Click HERE to Get Ripped Fast

Your Coach,

Brad Campbell

I used some serious sculpting exercises in today’s lean body workout.  I did day two of my current “get ripped routine,” which consisted of chest, quads and more shoulders.

I woke up pretty jazzed for this workout because I knew it’d give me that last little bit of sculpting I needed for killer definition in the shoulders and quads.

Honestly, I haven’t been working the chest very much these last couple of months because I’m focused on bringing up lagging body parts (for me, this is the shoulders, quads, biceps and calves…my chest, tri’s, hams and back always respond very well to any of my lean body workouts).

You’d be surprised how little it takes to maintain muscle mass – as you’ll see from today’s “get ripped workout,” I did just one quick chest-sculpting exercise.  That’s pretty much all I need to keep my chest where I want it…and this gives me more time and energy to put towards beating up the quads and shoulders.

Most people get into the habit of doing their favorite exercises first, workout after workout, month after month.  I used to be guilty of this too.  I’d always avoid doing squats or any other quad-dominant exercise because I hated training legs with a passion.  Definitely not the right mindset when you’re trying to get a total body that’s ripped and sculpted from your shoulders down to your toes…

Make sure you’re following a lean body workout routine that places the greatest attention on your lagging, weaker or flat out under-worked muscle groups.

Your intensity drops quickly and sharply with each workout, so you really need to plan those first few sculpting exercises strategically.  Generally, whatever exercises or body parts you hate doing are the ones you should be putting first.

When you switch things up and start approaching your lean body workouts with this new mentality, you’ll notice immediate changes in your appearance, especially when it comes to overall body symmetry.  Here’s how I organized today’s sculpting exercises to get the best results for my weaker body parts…

Lean Body Workout – Sculpting Exercises to Get Ripped (Chest, Quads, Shoulders):

—> Did a short 4-minute warm-up routine to turn on the muscle fibers I’d be working.

—> All sculpting exercises were done for 7 sets of 7 reps with 25 seconds of rest in between sets (this gives me a high overall volume of heavy weight training, in a short amount of time…which is the perfect recipe for carving out lean muscles in lagging body parts)

—> Barbell squats – seeing the nice quad definition in my legs is starting to make squats worth the pain and agony they cause.  After loading the barbell up heavy, I used a 4 second eccentric phase, followed by a 1 second pause and ending with a normal concentric lifting phase.  Forty-nine reps of heavy weight, squatted hella SLOW with almost no rest between sets, is highly metabolic (bye bye body fat).

—> Lateral shoulder raises – after beating up the rear delts in yesterday’s back and legs workout, I wanted to use a sculpting exercise that would improve the v-taper.  Getting that mouth-watering lean body is all about proportions – the wider you get your shoulders and the narrower you get your waist, the “badder” you’ll look.  I used the exact same tempo for lateral raises as I did for the squats.

—> Medicine ball uneven push-up – this was my lonely chest sculpting exercise.  I performed a push-up with one hand on the ground and one hand elevated on a medicine ball.  After one rep, roll the ball to the other hand while in the upright plank position and complete another push-up, then continue to alternate back and forth.  I did 7 quick sets to failure (let it burn, let it burn).

—> External rotator cuff rotations using exercise band – I hooked one end of an old exercise band (tubing and dumbbells work also) to my boxing bag “thingy” and holding the other end, rotated the arm outwards and back while keeping the elbow joint fixed at 90-degrees and the elbow in tight to my side.  Adjust the tension of the band so that you reach failure by rep seven on each set.  Bounce back and forth between arms until all 7 sets are done.

—> Lateral squat jumps – this was a “finishing” sculpting exercise for the quads.  While in a deep squat position, hop laterally back and forth, keeping knees bent, back straight and chin up.  I did 7 sets of about 30 seconds (let it burn, let it burn, let it burn).

And that was my lean body workout for today.  I was feeling pretty ripped after this routine, which made it easy to stay true to my lean body diet plan.

Remember, if you’re primary goal right now is rapid fat loss, then I recommend you follow a total body routine that’ll do a better job of boosting your metabolism.

After you’re satisfied with how lean your body is, then you can switch to a split routine like the one I’m sharing with you this week.  If you have any questions about the sculpting exercises I used for this lean body workout today, just holla. 

If you’re a new reader of TopFatLossTrainer, don’t forget to get on my free VIP email list by entering your name and email in the blue box below this post.

I’ll teach you how to get ripped with my advanced fat loss workouts and lean body meal plans.

Your Coach,

Brad Campbell

PS – Here’s a couple of resources that I think you’ll really find helpful in your quest to add lean muscle and get a ripped body: 1) Body Sculpting Workout Program and 2) Special Forces Body Weight Workout and Conditioning Program