I swear I can’t go the gym without having a funny story to share with you guys.  Seriously, it’s impossible.  There’s just too much irony and way too many meatheads to not see something hilarious (and by hilarious, I mean frustrating in a way that makes me want to gouge my eyes out).

Alright, so I’m at the gym the other night, minding my business, doing my thing, when I can’t help but notice this stereotypical meathead hanging out on the squat rack.  I’ll give the kid some credit because he had a major case of bird legs and he was actually working on them (which is better than most guys can say) – first with about 20 sets of squats and then he moved onto calves.

No problems yet, except for the fact that he was hogging the damn squat rack for the length of my entire workout, which meant I had to improvise and hit my quads with some Bulgarian split squats (ouch).  Anyways, as I watched this kid check himself out in the mirror for about 5-minutes in between each set, I slowly started to get irritated.

Then, his girlfriend musta finished her cardio workout because all of a sudden there’s this chick hanging out with him, which extends his rest periods to about 10-minutes of “OMG story time.”

Gimme a break dude, talk to your girl when you’re done with your damn workout.

I think he was one of those paranoid, over-protective boyfriends who has to have his girlfriend right there with him at the gym, but at the same time is never more than like two feet away from her because he’s scared other dudes will be checking her out (you’ve all seen that guy before).

Anyways, the happy couple who apparently think they’re on a date are not only preventing me from doing my planned weight training workout because of their time-consuming shenanigans…but they’re starting to get all touch-feely as if there’s no one else in the gym.

Really?

It gets worse.  After cranking out some sets of standing calf raises (again, he gets some props for working on the legs), he feels the need to do donkey calf raises.  Here we go.  Next thing I know I see this clown tell his girlfriend to mount him, as he bends over at the waist and does his reps.

Ridiculous.

I felt like punching him in the throat.

You’re not Arnold Schwarzenegger bro and no one believes for a second that it would be tough to do donkey calf raises with a 95-lb sorority girl on your back.

I don’t know, maybe I was just pissy because they were completely blocking off the squat rack, but seeing this dude grunt and huff and puff with his frail girlfriend on his back, just sent me over the edge.  Plus, there was a seated calf machine like 5-feet away.

I think he was just trying to impress his girlfriend…either that or he was suffering from meatheaditis (that’s a new medical term I just made up, lol).

If you’re going to take more than 90-seconds rest in between working sets, you better be either puking, contemplating puking or getting a really big drink of water.

If you’re checking yourself out in the mirror, giggling with your girlfriend, fixing your hair, talking on your cell phone or reading a magazine, you’re wasting your time and drastically reducing your chances of making any progress – whether it be fat loss or building lean muscle.

I know none of YOU pull this crap…I just wanted to share that story with you.  It was kinda funny and extremely irritating, all at the same time.

Okay, I’m done with donkey calf raises and I’m done with my rant.  Good to get that off my chest.

Anyways, who else is absolutely RIPPING it up this weekend?  I’m about to annihilate the lean body workout I have planned for today.  Time to get in the zone…talk soon.

Your Coach,

Brad Campbell

PS – Here’s some bomb-diggity workouts you might want to check out:  Jason Statham Workout, Cristiano Ronaldo Workout, Randy Couture Workout, Jessica Alba Workout and Fergie’s Workout.

Who else wants to lose fat and get shredded CRAZY fast?  If you answered “I do, I do,” then this hybrid workout is going to produce like Steven Spielberg, baby.  I’m placing this in the weight training category, but really it’s about a 60/40 blend of strength training to cardio training.

Hence, the term “hybrid workout,” which just means a mix of two different forms of workouts blended together.  The purpose, in this case, is to produce rapid fat loss and quicker gains in lean muscle.  There is only one downside to this hybrid workout – it’s very challenging and causes a lot of lactic acid buildup, which you’ll notice in the video (my shoulders were en fuego and I  had to decrease the weight of my dumbbells after a couple of sets).

The first time you try this workout, I recommend using a slightly lighter weight.  Make sure  your form is solid and you can work through a full range of motion, explosively and without causing injury.  After you feel comfortable with this hybrid workout, make sure and select a HEAVY and challenging weight – this is key for producing the crazy fast fat loss results I promised.

If you’re not hurting like I was during this workout, you probably need to up the weight and explode more.  This goes for my girls, too (believe me ladies, “manly” weight workouts are necessary for the body you want to build).

By the way, don’t make fun of my blooper in the beginning of the workout video (haha, I left that in there because it cracked me up when I watched it).  Enjoy the shredded body you’re going to have thanks to this crazy hybrid workout.

Hybrid Workout – Lose Fat & Get Shredded CRAZY Fast:

[Content protected for Inner Circle members only]

Get a Fighter’s Body With This UFC Workout…by Brad Campbell

Every time there’s a UFC fight on I get inspired to whip up a new “fighter’s workout” for my TopFatLossTrainer readers.  Because of the free UFC fighting event that’s playing tonight (thank God it’s not PPV…I won’t have to listen to my girlfriend b*tch when the next cable bill shows up), I designed this sick workout that’ll give you a lean fighter’s body.

You don’t have to be a die hard UFC or MMA fan to use this workout either…as long as you dig the ripped, athletic look (for guys) or the lean and toned look (for girls), this UFC workout is perfect for you.

Make sure you focus and get extra determined before attacking this workout.  It’s going to require you to dig deep and push through some pain…but the results will be worth it.

Alright, so here’s how we’re going to transform your body and make you look like a ripped UFC fighter…

UFC Workout For a Fighter’s Body:

—> After a light warm-up, complete 30 seconds of each exercise at 100% intensity, take 15 seconds of rest, then transition to the next exercise.

Explosive push-ups

Squat jumps

Dumbbell boxing

Pull-ups

Bear crawl

Dips

Tuck jumps

Burpees

—> Rest for 1-minute and repeat the circuit one more time.  Each circuit takes about 6 minutes, so the entire workout will be about 13 minutes of pure hell.

—> Make sure you’re doing all the exercises as explosively as possible for the entire 30 seconds and don’t cheat on the rest periods.  It’s easy to go way over 15 seconds if you’re not careful…don’t do this, I’ll be watching.

My UFC-inspired workout will take your cardiovascular conditioning to the next level.  More importantly, you’ll be producing a lot of lactic acid and forcing your muscles to work while they’re short on oxygen.

This causes a sweet afterburn effect, where your body will have to work hard to bring things back to normal.  The result?  A spike in metabolism for the next couple of days that’ll eat away at unsightly body fat.

Plus, you’ll target fast twitch (type II) muscle fibers with the explosive exercises done at all-out effort.  This is cool because your fast twitch muscle fibers have more potential for growth.

Adding extra lean muscle burns more calories at rest and helps give you that hard, sculpted look, just like a UFC fighter.

Intense workouts like this will help you to make quicker and more dramatic results.  The advanced training tactics that I sprinkled into this UFC workout are straight up dynamite.

I’m all about getting better fat loss results in less time, even if that requires me to step outside of my comfort zone during the workout.  Plus, challenging yourself with a demanding UFC workout like this makes your confidence soar.

If you need expert help building your fighter’s body, you best get on my VIP list.  Enter your name and email in the blue box below and I’ll give you the tools you need to succeed.

I’m off to get ready for the UFC fights.  One last thing…if you want to really take your body and  your fitness to the next level, my affiliate friend just came out with a new program that’s so legit it’s scary.  This is the same type of training he uses to condition special ops personnel, bodyguards who protect prime ministers, MMA fighters, you get the picture.

He uses body weight-only workouts that are ultra short and effective (just like I recommend on TopFatLossTrainer all the time) and can be done anywhere and at any time.  To get  your grubby little paws on this body sculpting program, just go here —> Advanced Special Forces Body Transformation System

Your Coach,

Brad Campbell

If you watched the Twilight sequel, New Moon, I’m sure you’re dying to know what workout Taylor Lautner used to transform into a ripped badass for his role as Jacob Black.  Taylor packed on 30 lbs of rock hard muscle, while keeping a lean physique at the same time.

It’s important to note that Taylor Lautner is just 17 years old and  has an impressive background as a mixed martial artist.  In fact, Lautner has been training in karate since the age of six.  When Taylor was just 11 years old, he was ranked number one in the world for several black belt NASKA categories (translation:  he was the best of the best).  The next year, Lautner actually won the Junior World Championships.

Why is Taylor Lautner’s background information so relevant?  Well, unless you’re 17 years old, have a super high metabolism and have been competing in a highly demanding sport, that requires lots of discipline and hard work, since you were just six years old…you’re not going to pack on lean muscle this quick.

And if you do gain weight this fast, you’re going to add a lot of sloppy body fat along with the muscle mass.  Therefore, unless you’re Taylor Lautner’s twin Twilight bro, I wouldn’t recommend an aggressive bulking approach to try and get a ripped body like his.

From experience I can tell you that the extra body fat you gain from an all-out bulking phase (especially in the lower abs area) is tricky to burn off.  So if you’re older than twenty, aren’t already extremely lean and haven’t been competing at a world class level in a physically and mentally challenging sport…you’ll need to take a slightly different approach than Taylor Lautner did.

If you’re higher than 10% body fat, you need to keep focusing on losing fat and getting lean and ripped first.  Once you’re into the single digits and have a killer 6 pack, then you can transition into a more mild bulking phase, where you increase calories just enough to consistently put on lean muscle.

So what was the exact workout Taylor Lautner used to add lots of muscle without losing his ripped 6 pack abs?  No one but Taylor and his celebrity trainer know for sure, but that’s not important.

It’s really pretty freakin’ simple – if you’re lean and need to bulk up, just increase total calories and protein intake slightly and focus on getting stronger, using compound weight training exercises.

But, if you’re like most people and still need to lose a lot of fat to get ripped, you’ll need to follow an advanced fat loss program until you look like Taylor Lautner did in his ‘before’ picture shown above (well, you don’t have to be quite that skinny, but you do need to be shredded first…otherwise when you bulk up you’re going to look soft as hell).

Becoming a ripped badass like Taylor Lautner of New Moon is all about strategy.  You have to have a plan and be reasonable about where you’re at right now and what’s the best workout strategy to get you buff AND lean in the shortest amount of time.

If you want help creating the perfect “Taylor Lautner Workout Plan,” just sign up for my VIP list.

Your Coach,

Brad Campbell

PS – If you’re already lean and you need to add some serious muscle mass, I’d highly recommend checking out one of my partner’s products: Get Ripped Muscles.

PPS – Here’s some other cool celebrity workout reviews you might want to check out:  Cam Gigandet’s workout, Brad Pitt’s workout, Fergie’s workout and Megan Fox’s workout.

Happy fat hater Friday everyone.  Today I’m going to arm  you with a deadly circuit training workout that you can use this weekend to declare war on your body fat.  This is ‘new school’ cardio…and I say the hell with ‘old school’ cardio.  Okay, maybe that’s a lil harsh – standard cardio does have it’s place in your fat loss workout plan…it’s just not near as effective as the accelerated methods I’m preaching about in these posts.

Standard, slow paced cardio workouts can be useful as an additional calorie burning tool that you can use to further the caloric deficit you’re creating through diet, strength training and these more intense interval based workouts.  They can also be used to give your body, and especially your legs, a rest from the highly-demanding workouts you’ve been doing all week long.  But that’s about it…

My ‘new school’ cardio, as I’ve been calling it, will make those 45 min jogs on the treadmill look like child’s play (speaking of which, that movie used to scare the shit outta me when I was little).  And it will do so in about 1/4th of the time.

There’s really only one drawback to using this advanced fat burning cardio system – it sucks…bad…I mean it really requires you to dig deep and work hard, but only for a short amount of time.  And I know you’ll suck it up and do it anyways, because of the lean body it’ll help you sculpt in less time…much less time.

We all know that HIIT cardio is the latest and greatest thing for fat burning…but this type of circuit training workout I’m about to share is kind of like HIIT on crack.  This workout will hit all of your muscle fibers and put your strength and conditioning on blast.

There are several reasons this type of circuit training puts standard cardio and even traditional forms of HIIT cardio (such as jogging, walking for recovery and repeating) to shame:

–> Most cardio workouts, even many HIIT workouts, only work your lower body muscles…and even then, it’s not at an intense-enough level to reap the muscle building and fat burning effects of strength training.

–> If we can involve the upper body muscles, core muscles AND the lower body muscles —> this leads to a far greater number of muscle fibers that need to recover —> causing more calories to be burned post-workout to fuel the recovery process —> this also releases more fat burning enzymes, which means even more fat loss (can I get a Boo-Yah Jim Cramer?).

So what exactly is this crack-like, advanced HIIT, circuit training workout?

You’ll be performing 6 exercises for 1 minute each, with virtually no rest in between exercises (you’re allowed just enough time to transition to the next movement and that’s it).

We’ll be hitting muscles of the upper body, lower body and core, so we can cash-in on the benefits I just talked about.

One circuit should take you just over 6 minutes (it’ll take a few seconds to transition between each exercise) and if you don’t pass out or puke after one circuit, go ahead and rest just 1-minute and repeat another circuit.

Once you can do 3 circuits and you’re using the most advanced form of each movement, you’ve increased the intensity of each exercise and you’ve increased the weight of your dumbbells…you’ve graduated and are now a total lean body bad ass…just don’t forget to mention me when you start your new career as a fitness cover model.

Brad’s Advanced Circuit Training Workout:

–> Alternating lunges – can start with body weight only and progress to holding dumbbells

–> Upright dumbbell rows – start with lighter pair of dumbbells and try to increase the weight each time

–> Plank hold – forearms and toes only, with back perfectly straight and abs tight…if this gets easy, you can lift one leg for 30 secs each during the 1-minute hold

–> Squat jumps – explode up as high as possible, landing softly and going immediately into a deep squat (this will probably bring tears)

–> Dumbbell shoulder presses – start with light pair of dumbbells and press both together, using full range of motion, at the same time…aim to increase the weight when you repeat this workout

–> Hip thrusters – keeping back flat, jump both feet up and in, as you bring your knees up to your chest…if this is too difficult to do for the entire minute, you can step one foot at a time up and in (think slow mountain climbers)

*Remember, all exercises are done for 60 seconds (don’t stop early) and you need to transition immediately to the next exercise without resting…complete the entire circuit, rest only 1-minute and repeat 1 or 2 more times as your conditioning improves.

Give this advanced circuit training workout a shot this weekend and let me know what you think.  Before I wrap this up, I’ve got another semi-dirty joke for you.  I saw this on someone’s blog I was reading this morning and thought I would ‘borrow’ it to send you into the weekend with a smile on  your face.  Here goes:

——————————

A kindergarten teacher is trying to explain to her class the definition of the word “definitely” to them.  To make sure the students have a good understanding of the word, she asks them to use it in a sentence.

The first student raises his hand and says:  “The sky is definitely blue.”

The teacher responds:  “Well, that isn’t entirely true…because sometimes it’s gray and cloudy.”

Another student says:  “Grass is definitely green.”

The teacher again replies:  “If grass doesn’t get enough water it turns brown…so that isn’t really correct either.”

Another student raises his hand and asks the teacher:  “Do farts have lumps?”

The teacher looked at him and said:  “No…but that isn’t really a question you want to ask in class discussion.”

So the student replies:  “Then I definitely just shit my pants!”

——————————

Your Fat Loss Coach,

Brad Campbell

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.

Before I dive into Statham’s training, I should remind you that I’ve got the perfect lean body solution, TopFatLossTrainer’s Inner Circle.  This coaching program is designed to melt the fat off your frame in record time and the feedback I’ve been getting is insane (my clients think it’s doper than dope).

But if you’re already good and lean…you might need to focus on adding more muscle mass to finish off your Jason Statham body.  If that’s the case, then I’ll recommend a wicked affiliate program that my partner (who’s a muscle building guru) has used to transform thousands of skinny dudes from across the world with: No Nonsense Muscle Building.

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 Fat Loss Coach,

Brad Campbell

PS – If you want my expert coaching lessons that’ll deliver a Jason Statham body right to your doorstep, sign up for my VIP list.  You’ll get awesome workout videos and diet plans that you can download instantly to start getting ripped today.

After making us all laugh our asses off in the classic comedy Van Wilder, Ryan Reynolds transformed his already lean body into a ripped masterpiece for his role in Blade Trinity. 

Reynolds reportedly gained an impressive 20 lbs of lean muscle and cut his body fat from just over 11% to a ridiculous 3% (although I’d say this is slightly exaggerated).  He accomplished this stunning body transformation in about 5 months of following a very strict workout and diet plan.

*By the way, since I’m more of a fat loss ace, I can recommend my partner’s muscle building program to help you out with your bulking phase to look like Ryan Reynolds.  I added the majority of my muscle mass with this exact program: Maximum Muscle Gains.

Reynolds has a jaw-dropping physique, highlighted by a set of ripped abs that probably made some bodybuilders jealous.  It would be a crime not to include him in the discussion of one of the absolute best male celebrity bodies, with the likes of Brad Pitt in Fight Club and Cam Gigandet in Never Back Down.

So the question everyone wants to know is:  What workout and diet plan did Ryan Reynolds follow to get into such killer shape for his character in Blade Trinity?  First, let’s take a look at his nutrition plan, since this is by far the most important factor for anyone to get lean and ripped.

Ryan Reynolds Diet Plan:

–> Ryan ate something every 2-3 hours throughout the day and focused on keeping the portions of food small, without ever letting himself get overly hungry.

–> He drank a ton of water to ensure he stayed well-hydrated – this also allows your body to burn fat more efficiently by freeing up your liver to ‘do it’s thing.’

–> A typical day of eating for Reynolds would look like this:

- Breakfast would consist of a couple of eggs, some healthy fats from avocado or almond butter and a cup of steel cut oatmeal with applesauce and cinnamon added for taste.

- Midmorning snack would often be something simple like a low-sugar protein bar

- Ryan’s lunch was generally an albacore tuna wrap with veggies or grilled chicken and salad

- Afternoon snack was again something high in protein and low in calories, like whey protein mixed with water, another protein bar or a small apple with a handful of almonds.

- Ryan’s dinner would consist of broiled fish or more grilled chicken, brown rice, veggies and more salad.

- Bedtime snack would be another whey protein shake mixed only with water to keep calories low.

- All in all, Reynolds snacked on as many as 10 small meals throughout the day, with the majority of his carbs consumed post-workout.

After reading this, it shouldn’t surprise you that Ryan was able to build such an impressive body with ripped abs.  He followed a fairly basic bodybuilder’s diet that focuses on lean proteins, low carbs, lots of veggies and moderate amounts of healthy fats eaten every couple hours throughout the day.

Ryan’s diet plan gave him enough protein to promote the rebuilding of lean muscle, but was just low enough in calories to create a deficit and allow him to burn off excess body fat.

Overall, I give Ryan’s diet plan an A-…I personally like to mix things up a bit more by using one cheat day and one fasting day (to offset the cheat day), with 5 days of normal, clean eating like Reynolds did here.  This helps to keep your metabolism high by resetting hormone levels and preventing starvation mode.

Plus, I think it’s important to take a cheat day once weekly to reward yourself, prevent boredom and keep your sanity…it’s just not very realistic to think that the average person can eat this clean each and every day for 5 months without totally falling off the wagon and going on a major binge.

There are thousands of different diets and techniques you can use to accomplish fat loss…and almost all of them will work as long as you’re creating a consistent caloric deficit, like I described in my Fat Loss 101 post.  Having said that, it’s easier to eat sensible and clean the majority of the time…and Ryan Reynold’s ripped abs are testament to that.

I could just end this post right here…because like I’ll say over and over again…workouts don’t matter unless you’re diet (I should say nutrition plan because I don’t promote “diets,” but you get what I mean) is maxed out.

By that I mean, if you want to transform your body and you aren’t currently eating an ideal meal plan at a caloric deficit (like Ryan does above)…then you shouldn’t even waste your time trying to find a new workout program because it flat-out won’t help until you’re eating to get lean.

However, I know you’re still dying to know the exact workout plan Ryan Reynolds used to get so lean and muscular for his role in Blade Trinity. So let’s take a look and see if his workout was as solid as his nutrition plan was.

Ryan Reynolds Workout Routine:

–> Ryan worked with a personal trainer who emphasized visualization and the power of seeing yourself at the endpoint, which in this case, was a super lean dude with a kick ass beard and ripped abs.

–> His workouts lasted 2-3 hours per day and started off with sit-ups (ughh…why do celebrities insist on making my job so hard?), which helped with motivation and visualizing the end result.

–> Reynolds used a split routine, working just one body part per day and focused on lifting heavy weights in the 8-12 rep range, 6 days per week.

–> Supplements included creatine, L-glutamine, CLA, whey protein and a daily multivitamin.

–> Being lean to begin with, Reynolds focused primarily on bulking and kept traditional cardio to a bare minimum.

I give Ryan Reynold’s workout program a C+…as we’ve seen before in all of my other celebrity workout reviews, abdominal training is for some reason the staple of any celeb workout routine.  This is dumb and completely unnecessary.

Also, 2-3 hour workouts are more than a lil overboard, as you can only maintain a productive intensity for a short amount of time.  After 45 minutes or so, you simply cannot workout hard enough to stimulate changes in your body.

The only benefit of marathon workout sessions like this is that you will burn more calories during the actual workout, since you’re staying active for a longer period of time.

The downside is that you may compromise post-workout calorie burning because of the reduced intensity required to make it through such a long workout.  Shame on your trainer, Ryan.

Split routines are great for advanced lifters, who are already relatively lean to begin with…but I wouldn’t recommend splitting up your body parts into separate training days if you still have a significant amount of fat to lose.

Total body workout routines do a much better job of burning stubborn body fat.  After you reach your goal body fat level, you can definitely use a split weight training routine, but even then I prefer total body routines because you’re working each muscle group up to 3 times as often (depending on what split you compare it to), making it superior for adding lean muscle as well as burning fat.

Once again, the bottom line is this – even with a mediocre workout routine, Ryan Reynolds was able to sculpt a ripped, fitness model figure…which even he admits is almost entirely due to his strict diet plan.

I suggest following his clean eating habits 5 days per week and adding in one cheat day and one fasting day, as well as learning from his visualization techniques that help maintain focus and discipline.  Combine this with some of my advanced fat loss workouts, rather than wasting your time with Ryan’s relatively ineffective split training routine.

Be sure to take your body to the next level by using one of my 300 challenge workouts to monitor your progress.  If you’re hitting a weight loss plateau or you can’t seem to add any more lean muscle, try using my explosive training technique during a few of your weekly workout sessions.

Your Fat Loss Coach,

Brad Campbell

PS – If you want to get on the fast track to losing fat, adding lean muscle and looking ripped like Ryan Reynolds…be sure to sign up for my lean body coaching solution, TopFatLossTrainer’s Inner Circle.

PPS – Or, if you’re a “big dawg” who only wants the BEST, you can apply for my one-on-one coaching program, where I personally map out every last detail of your body transformation.  To learn more, go here:  Platinum Personal Training

The 300 workout gets its name from the total number of repetitions that must be completed during the session.  Contrary to popular belief, this workout was NOT performed every single day, or even weekly, for that matter.  This is more of a challenge workout that is used sparingly to monitor progress and gauge your overall fitness level.

I always say that to look like a person who’s in great shape, you actually have to be in great shape.  Challenge workouts, such as the 300 workout, are one of the best ways to make sure you’re making progress towards a lean, ripped and athletic body that resembles the actors in 300.

I wouldn’t recommend doing this workout any more than once every 2 weeks.  Most “fitness gurus” are going to be even more cautious (wimps) and tell you to use this workout even less often…don’t listen to them…they simply lack the balls to tell anyone that losing body fat, building lean muscle and taking your physique to the next level actually requires hard work on your part.

Okay, so now that we know the 300 workout should be used a maximum of once every 2 weeks to monitor our overall fitness level and ensure we’re getting stronger, faster and building overall endurance…let’s take a look at what this demanding challenge-type workout includes.

The 300 Workout:

–> Complete all reps of one exercise before moving immediately to the next.  Take as many breaks as necessary, but your overall performance is based on total time.

–> 25 body weight pull-ups

–> 50 deadlifts with 135 lbs

–> 50 body weight push-ups

–> 50 box jumps using a 24-inch platform

–> 50 floor-wipers using 135 lbs on a loaded barbell – hold barbell in fixed position with arms locked, touch toes to right plate, heels back to floor, toes to left plate…this is one rep (see pic to right)

–> 50 one-arm clean and push-presses with a 36 lb kettlebell (25 reps each arm)

–> 25 more body weight pull-ups

–> After completing all 300 reps with proper form, record your overall time and aim to beat this next time.  You’ll probably feel like you got hit by a train…but your abs will appreciate the effort.

What do I think of the 300 workout?  I think it rocks.  This challenge workout has many components of my advanced fat loss techniques, so it’s easy to see how the actors in this movie looked so lean and shredded.

Here’s why the 300 Workout produces results:

–> All exercises are compound movements that target multiple muscle groups, are highly functional and recruit the maximum amount of muscle fibers.

–> All exercises are heavy (even body weight pull-ups at 50 and 25 reps will be straight up brutal) and high volume, which creates an awesome metabolic effect.

–> Rest periods are basically non-existent (only when you absolutely need them), which will create an oxygen-debt…this causes a significant post-workout fat burning effect.

–> Competition forces you to work harder, even if it’s only you trying to beat a personal best.  This increased intensity will lead to faster fat loss and a leaner body in less time.

You’re probably wondering what a good time is for the 300 workout.  If you’re at least an intermediate level kind of cat, I’d say anything under 20 minutes is very impressive.  One actual actor in the movie clocked in at 18 minutes and 11 seconds…not too shabby at all.  If you’re nowhere near 20 minutes, don’t sweat it – the important thing is that you try to improve each time.

If you’re working out strictly at home and don’t have access to a barbell with weights, a 36 lb kettlebell and a pull-up bar…here’s a body-weight-only challenge workout that you can try:

Brad’s Body Weight 300 Workout:

–> Complete all reps of one exercise, then move immediately to the next.  May take breaks when needed, but goal is to finish the entire 300 reps in shortest amount of time possible.

–> 50 jump squats

–> 50 decline push-ups (place feet on couch, stairs, chair, etc)

–> 50 lying one-leg hip extensions (25 reps for each leg)

–> 50 split squat jumps (25 reps for each leg)

–> 50 mountain climbers (both knees up and back equal one rep)

–> 50 burpees with push-up

–> After completing all 300 reps, record your overall time and make sure you beat this next time around.

This body weight 300 challenge workout will provide the same benefits as the original movie 300 workout, but may be easier for most of you who want to workout at home without any equipment.  I want you to try one of these workouts this week and leave your time in the comments section below.  Feel free to come back and record your new personal bests as you improve each time.

By the way, if you really enjoy both body weight workouts and a good challenge, there’s a killer program I’d like you to try.  My partner has a body transformation system that’ll get you in serious shape…no really, the program is built around the exact training methods used to prepare bodyguards, SEALs, secret service, special ops personnel, law enforcement agencies and MMA fighters.

Learn how to get the body of your dreams and truly be in great shape, using strictly body weight workouts that are short, intense and effective (which is exactly what I preach about daily here on TopFatLossTrainer):  Special Ops Body Weight Workout.

Your Fat Loss Coach,

Brad Campbell

PS – Are you a VIP subscriber yet?  If not, be sure to put your name and email in the box below…it’s free and I’ll hook you up with fat loss workout videos, coaching lessons, my Fat Chance ebook and much more…just for being a loyal reader of TopFatLossTrainer.

PPS – Here’s some other celebrity workouts that I’ve reviewed recently (warning:  most of these workout routines completely suck):  Megan Fox’s Workout, LL Cool J’s Workout, Nelly’s Workout and Tyler Durden’s Lean Body.

I remember watching that movie in the theater when it first came out and thinking every girl would instantly be in love with Tyler Durden (Brad Pitt) and every guy would secretly want to look just like him – whether they wanted to admit it or not.

I knew right then that lean and shredded was much more admirable than big and bulky.  From that point on, I was on a mission to get a lean body like Tyler Durden and make life my bitch.

I began studying how to add lean muscle and burn fat faster than ever to create an impressive body that resembled that of Tyler Durden in Fight Club – it paid off big time.  I have to wonder how many thousands of other guys have done (or at least tried to do) the same thing.

If you’re one of those dudes who also desperately wants to look like Tyler Durden, but still has some work to do…you’re in luck…because that’s what this advanced fat loss site is all about.  And if you’re a girl who also wants the lean, tone look…I’ve got your back too.

But if you’re one of those meatheads who says Tyler Durden is too skinny and you prefer having huge tree trunks for limbs, a potbelly that makes you look pregnant and can’t lift your arm above your head…then this site is not for you.  Check out Meatheads-R-Us or I’m So Bulky I Look Fat In Clothes magazine for details on how to build your dream body.

For the rest of us who believe that a great physique is one that is athletic, lean, symmetrical, well-proportioned, has just the right amount of lean muscle mass without being bulky, looks great in fashionable clothes (as opposed to thicker body frames that look out-of-place if they’re not in the gym) and even better in a swimsuit or better yet, naked…let’s take a closer look at why having a lean physique with low body fat percentage is da bomb, like tick, tick, BOOM.

Here’s why owning a lean and ripped body like Tyler Durden in Fight Club is so cool…

–> A low body fat percentage, characterized by an extremely tight and flat stomach, is the ultimate sign that someone is in phenomenal shape.  Having a great set of abs (or just a flat, tone stomach if you’re a girl) is something you simply cannot fake…and this will really set you apart from all of the average Joe’s who workout religiously, but fail to take their bodies to the next level.

–> Chicks dig the “devil’s horns” or “jesus crease” (see Tyler Durden’s hips just above the waistline).

–> Respect.  Brad Pitt’s character weighed just 155 lb in Fight Club, yet most people think he looks quite muscular and when you see him with his shirt off…you have to admit Tyler Durden looks like someone who could seriously kick some ass.

–> Like I said above, being so lean makes you look a lot more muscular than you really are – all of your hard work put in during weight training sessions will NOT go unnoticed, that’s for sure.

–> You can style and profile like no other.  Picture an average male with 25% body fat wearing Tyler Durden’s threads while he struts through your local mall…dude would probably get laughed at, right?  But when you’re in that kind of shape it’s like you get a ‘fashion pass’ to wear whatever the hell you want and all of a sudden it’s called style – pretty cool benefit if you’re sorta metro like me, haha.

–> Massive confidence.  When you’re rockin’ a body like Tyler Durden has in Fight Club, you know you’re the shit.  This carries over into all aspects of life, including your career, how you act around friends, family and significant others, how well you respond to negative situations, how you walk, talk and act in public, etc.  I know it’s superficial, but I think life is better when you’re lean.

–> Sex appeal.  Who doesn’t want to feel more attractive?  ‘Nuf said.

I could go on and on and I’m sure I left out some important benefits of being ripped like Mr. Durden, such as being more functional in everyday living or being healthier…but let’s be honest…most of us who are still in our 20′s or 30′s are not working our butts off so we can brag about how low our LDL-cholesterol was at our last physical.

We’re doing it for the reasons I mentioned above…and I’m cool with that because it does improve our overall health and allows us to live better lives…so who cares if our motivation is a lil on the superficial side?  I don’t.

Do you agree that Brad Pitt’s ripped body in Fight Club is the most envied of all time?  If not, which celebrity has him beat?  Surprisingly, there are still hundreds of thousands of Google searches for terms like Brad Pitt, Tyler Durden, Fight Club, abs, workout, ripped, lean, body, etc each and every month…and that movie is how old?

Now that’s impressive.  Be sure to leave a comment below and let me know your thoughts…

Your Fat Loss Coach,

Brad Campbell

PS – If you want to get ripped like Tyler, sign up for my Inner Circle Coaching Program. At the very least, you’ll want to be sure and grab your FREE gifts for reading the Internet’s coolest fitness blog:  TopFatLossTrainer’s Bonus Workouts and Diet Plans

PPS – If you enjoyed this blog post, you might like these celebrity workout reviews I did recently:  Nelly’s Workout, LL Cool J’s Workout and Megan Fox’s Workout…or check out K-Fed’s a Cheater (funny stuff).

This plyometric workout shows you how to incorporate several of my top fat loss strategies into one bomb-ass body weight cardio session that you can do anytime, anywhere, with no equipment and in just 10 minutes.  Watch me suffer through the heat, boost my metabolism and take this workout to school.

10-Minute Fat Burning Plyometric Workout:

[Content protected for Inner Circle members only]

Notice the advanced fat loss techniques that are mixed into this plyometric cardio workout:

–> Shorter duration, but much higher intensity, which leads to a greater post-workout fat burning effect

–> Using explosive movements, which targets fast twitch (type II muscle fibers) – this leads to more lean muscle and greater fat loss

–> Replacing standard cardio exercises, such as using the elliptical machine, with nontraditional movements (plyometrics and body weight exercises) – this keeps things refreshing and acts as a secondary form of weight training to prevent muscle loss and promote a lean body

–> Interval cardio training – although it’s more disguised than usual, this is actually an interval workout, where I have you recovering with a light jog in place, followed by a period of intense work

–> Short rest periods that force your body to work hard even though it’s not fully recovered

–> Hybrid training – meaning I’ve combined a standard interval cardio workout with plyometrics, body weight strength training and calisthenics

So what may appear to be just some random 10 minute workout to the untrained eye, is actually a highly thought out regimen that is built based on advanced fat loss principles.  In the end you get 10 minutes of fat burning fun (aka hell) that gives you more results in much less time.

Don’t worry, I’ve got your back…and your belly, for that matter.  Give this fat burning plyometric workout a shot this week and let me know how it goes by leaving your comments below.

Your Fat Loss Trainer,

Dr. Brad Campbell CFT, PharmD

PS – If you’re not on my VIP email list yet…what are you thinking?  Put your name and email in the form below and receive a bonus fat loss body weight workout, along with my ebook, advanced coaching lessons, nutrition tips and more.  Start sculpting a lean body today with these free gifts.