To build you own Megan Fox body, you’ll need to follow a workout plan that gets you long, lean, and toned, just like this uber popular female celebrity looks in Transformers.

For a clearer picture of her long and lean body type, here’s Megan Fox’s height and weight:  5′6″ (1.67 m) tall and she weighs 114 lbs (51.82 kg).

Personally, I think Megan Fox’s body is a little on the skinny side, but I can also be a little picky.

I think it’s awesome when girls are in great shape and have toned arms and legs, with a flat stomach…but I also like to see just a little ‘junk in da trunk.’

There’s nothing wrong with keeping your feminine curves.  Anyways…

Not too long ago I did a celebrity review of Megan Fox’s Transformers Workout.  I basically tore it to shreds, calling it lame and generic.

In fact, I have a theory that all celebs who get asked about their workouts pretty much lie to the tabloids and magazines.  Either that or they’re purposely leaving out some of the important details.

I say this because they all have these high-priced celebrity trainers and I can’t imagine that any personal trainer making that kind of cash could be so freakin’ stupid.  I mean, everyone knows by now that thousands of ab crunches and hours on the treadmill aren’t going to give you a lean, flat stomach.

Like I said before though, if you’re already lean and you’re following a perfect diet plan, you can pretty much get a Megan Fox body with any old workout program.

But, if you want to transform your body into a Megan Fox look-alike and you’re currently a little overweight (or at least have some excess fat to lose), then you should be following a much more efficient workout routine that’ll get you a lean body in less time.

That’s where I come into play.  I went ahead and designed you a Transformers workout that’ll help you melt away stubborn body fat and tone up your muscles.  If you follow a lean body diet plan along with this workout, you’ll have your own Megan Fox body in no time.  Here’s the advanced workout routine…

Transformers Workout for a Megan Fox Body:

—> Complete the following body weight circuit with absolutely NO rest in between exercises

1a. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg

1b. Jumping jacks x 50 reps (fast as you can go, full range of motion)

1c. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)

1d. Lying hip extensions x 20 reps (see the 2^nd video on this post for proper form —> lying hip extensions)

1e. Burpees x 10 reps (no push-up at bottom, but include jump at top position…you can check out this video for proper form —> burpees)

1f. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)

1g. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)

1h. High knees x 30 secs (as fast as you can go, brining knees up as high as possible)

—> This is one circuit.  Rest 90 secs and repeat 1-3 times, depending on your fitness level.

—> Include 3-5 cardio workouts each week (in addition to this Megan Fox Workout)

What’s great about this Transformers workout is that you can do it from home in about 15 minutes and it doesn’t require any fitness equipment.  Plus, you’ll get a big boost in your metabolism, which will help you burn extra fat post-workout.

This is much more effective at getting rid of body fat and toning up your muscles, as compared to the bogus workout Megan Fox claims to have used during her preparation for Transformers.

Best of luck in sculpting your own Megan Fox body and I know you’ll have lots of guys drooling over your newfound hotness.  If you want more fat loss workouts, diet plans and advanced coaching tips, be sure to sign up for my VIP list in the blue box below.

Your Coach,

Brad Campbell

PS – If you liked my Megan Fox Workout, you’ll also like this —> Jessica Alba’s Workout Plan

PPS – If you’ve ever wanted to look like a fitness model (tall, toned and lean like Megan Fox), but without actually being one, you should definitely take a look at this…

++++++ Learn How to Look Like a Fitness Model Without Going to the Gym ++++++

In this free video I’ll show you a sweet total body dumbbell workout that is designed to tone muscles and boost metabolism.  I’ll be using supersets to increase overall workout intensity and keep the duration short and sweet.

So what exactly is a superset? A superset is (generally) when we perform two exercises back to back with NO REST between exercises.  As I said earlier…this helps to up the intensity and also allows us to get a lot done in a short amount of time.

Another reason I like to incorporate supersets into our weight loss and toning workouts is because of the positive hormonal response.  Simply put, this technique will increase testosterone and growth hormone levels…leading to more lean muscle and even more fat-burning potential.

Grab a heavy pair of dumbbells and follow along as I show you how to sculpt a lean body in just 15 minutes.

Total Body Superset Workout Video:

Some workout tips to remember:

—> Warm-up all muscles thoroughly before starting this superset workout.

—> Don’t cheat and take breaks on the supersets…you MUST move from one exercise to the next with NO REST.

—> Same goes with breaks in between supersets…wear a stop watch or follow along with me to keep things honest.  Taking more than 30 seconds will really decrease the effectiveness of this workout.

—> Go heavy without sacrificing form…you should be struggling to finish your goal reps, but without getting too sloppy.

What did you think of this at home superset workout?  Drop me a line below and let me know how it goes.

Sign up for my free VIP list below to join thousands of fellow “fat-haters” around the world.  I’m giving my VIP subscribers “the goods” to help you melt body fat and get ripped in the next 60 days.

Lean bodies rule.

Your Coach,

Brad Campbell

PS – Check out some of my other fat loss videos:  Advanced Fat Loss Workouts <— Try these out too.

Would you show up to work all week long, work your butt off, do everything your boss asks…and then “hope” to get a paycheck at the end of the week?  Only to have payday come and see the ole bank account barely hovering above insufficient funds for the sixth consecutive month?  HELL NO – that’s crazy, right?

Then why do so many people put in the blood, sweat and tears (okay, maybe blood is a lil exaggerated) day after day, month after month with their grueling workouts…

…and then not take any credit for these workouts, or have any results to show for this hard work, simply because they failed to follow a sound nutrition plan?

I say:  “Pay me, I’ll take my check in hundreds please and I’d like to go ahead and skip paying taxes if that’s cool.”

Don’t be a fool…go to all extremes to pick up that check and cash in on the hard work you’ve been putting in.

Even if you have to walk a mile to get that check and drive to 6 banks before you can get it cashed….I assure you, it will be worth the hassle.

And if you aren’t willing to go out of your way to get that check each week…then my advice is QUIT WORKING.

So let’s get at it and learn some basic principles to ensure we’re all getting paid.

First off, you must understand that nutrition is about 85% responsible for your total fitness results. In other words, even if you follow my fat loss workouts exactly as prescribed…your ability to transform your body into a lean, mean, younger and more energetic version of your current self will be minimal at best.

However, if you start doing the exercises AND start eating healthier TOGETHER….you will see amazing results very fast.  Just how quickly you start losing weight, toning up and turning heads depends on how closely you follow the exercises, nutrition tips, mental training AND lifestyle modifications I outline in this blog.

You could have a sweet car, but how far would you get and how much good would it be to you without gas, oil and the front right tire? I’m just full of amazing analogies today, (wink)…

Having said that, here are some super easy tips that you can incorporate immediately to start seeing the fruits of your workout labor…and ensure you have the sexiest car in your city.

- Make sure you’re creating a large caloric deficit (read Fat Loss 101 – Don’t Overthink It, Stupid)

- Eat 6-8 “snacks” spaced every 2-3 hours throughout the day (stop thinking “meals” and learn to graze like an animal)

- Drink more water and green tea (not sugary green tea drinks, but the real deal)

- Never skip breakfast and always eat within 20 minutes of waking up

- Switch your “heavier” carbs around so that you eat the majority of them for breakfast and lunch (not at dinner…or even worse, right before bed)

- Go through your cupboards and fridge right now and throw out all the crap (better yet, give it to a neighbor you don’t like…so they get fat instead of you)

- Don’t bring crap into your house. If it’s not there, you can’t eat it (and I don’t want to hear the “But I have kids” excuse…why do you think our society looks the way it does?)

- Drink a tall glass of water before every single meal/snack so you feel full faster

- Start your meals out by eating a large serving of vegetables and protein FIRST…then have some carbs

- Consume lots of olive oil, almonds, walnuts, salmon and avocado (healthy fats)

- Make routine trips to the grocery store if possible (ie twice weekly to buy fresh veggies and lean protein)

- Do all your cooking, preparation, planning and packaging on Sunday so you’re ready for the busy week ahead (make your significant other help out…they should jump on board anyways…if you’re flying solo, just suck it up)

- Carry around an inspirational picture and get it out when you eat…maybe one of you when you looked your hottest or some celeb who’s got it going on

- Stay off the scale…real change takes at least a month (probably longer), and most times people confuse themselves by jumping on the dumb thing multiple times per day

- Chew your food at least 10 bites longer than you would like to

- Eat with people who are more fit than you…or with those who have a lean body

- Eat out less and have a gameplan for when you do go out to eat (look at the menu online in advance)

- Use smaller plates, bowls, etc

- Brush your teeth and grab a piece of gum or mint immediately after eating….this will tell your brain you’re done eating and prevent you from going back for seconds and then desert

- Go for a walk or do some chores after eating to help burn up some of the extra calories

- Avoid carbs before bed (veggies are fine though)

- Eat protein with each and every meal

- Stop believing this “politically correct” crap that says it’s okay to eat the 100-calorie pack of cookies…or that all of your favorite treats are okay to eat if you get the reduced-fat versions

- Cut down on sugars and all processed foods (when was the last time you saw a bagel tree?)

- Look at the ingredients information on food labels…if it looks like a short novel written in Japanese (ie has lots of ingredients that you can’t pronounce…then don’t eat it)

- Learn to live without condiments (seriously, suck it up…I can’t remember the last time I consumed mayo…and I’m not looking for a pat on the back…I’m just telling you it’s pathetic if you think you can’t live without mayo on your Subway)

- Stop looking for the next magical DIET.  In fact, remove that term from your vocabulary…I’ve never found a diet that worked long term

(“But Brad, I have a friend who lost 37 lbs on the grapefruit diet.” Spare me.  Your friend is lying, they probably lost all of their muscle and lots of water weight, meaning they just killed their chances of losing more weight or keeping the weight off.  Plus, give me an update in a year and let me know if your friend is still eating nothing but grapefruit and having amazing results.  Doubtful, to say the least…)

You’re thinking this sounds ridiculously difficult and you may never enjoy another meal again, right?

Wrong…these last two tips are biggies, so keep reading…

- Don’t try to jump right into all of these tips immediately. You will fail.

Instead, try to make just 1 or 2 goals per week and do what it takes to accomplish this. For example, week 1 might be to eat out one less time than normal.  Week 2 might be to eat out one less time (again) and so on until you’re down to only once or twice per week of eating out.

The next week might be drinking 8 glasses of water per day…and so on until you’re close to that “ideal” plan, which will be:  LOTS of veggies, healthy fats and lean protein eaten every 2-3 hours throughout the day…smaller servings of HEALTHY carbs eaten earlier in the day…and tons of water and green tea to wash everything down and promote major fat loss.

Now for my favorite weight loss nutrition tip…

- Take 1 day per week (1 WHOLE day…not 1 “meal”) and indulge on anything and everything you want. This resets the metabolism and helps you to really burn fat on the other 6 healthier days. I swear, this is backed by very legit research and I personally use this “cheat day” myself with great success.  This way you can have your cake and eat it too…all day long…one day each week.  For best results, follow this cheat day up with a 24-hour fast day.

It has to be done like this, though – don’t eat bad things every single day and think this will help boost metabolic rate.  The cheat day is actually very strategic and has to be used under the perfect circumstances to work for you and not against you.  Read the detailed article I wrote on using a cheat day by clicking the link above.

And there you have it…29 (if I counted correctly) awesome tips that will surely have you GETTIN’ PAID for your weight loss workouts.

Now if you’ll excuse me, I hafta go make it rain…

To your next FAT paycheck (and therefore ROCKIN’ body),

Dr. Brad Campbell CFT, PharmD

PS – Want a phenomenal diet program that allows you to use these 29 killer nutrition tips, in an easy-to-follow, comprehensive system that guarantees faster fat loss results?  Of course you do.  Take a look at my affiliate partner’s Cheat Your Way to Rapid Fat Loss <— Warning:  “Xtreme” Fat Loss Ahead…

To really start blasting fat out of this trouble area, we need to up the intensity and you’ll do just that with this semi-advanced dumbbell workout.

The key here is to use perfect form with a full range of motion and pick a weight that is HEAVY and challenging…if you wuss out and use a pair of 5 lb dumbbells, you’re not going to get the full effects of this weight loss workout.

After you see the move, grab a pair of dumbbells that you can handle for a maximum of 10 reps…this is the weight you will be using throughout the entire workout.

10-Minute Total Body Workout:

There you have it…simple, short, but very intense.  Let me know how this goes by leaving your comments below.

Your Online Personal Trainer and Fitness Coach,

Dr. Brad Campbell, CFT, PharmD

In this video, I discuss the single most important factor in your weight loss workouts…I think you’ll be surprised to hear that it has absolutely nothing to do with the actual workout itself.

Oh, and if you’re a huge fan (or addict) of Rock Star energy drink…you’ll appreciate this…

Weight Loss Workout Pregame Routine:

Do you agree?  What types of things do you do to get motivated before workouts?  Leave your comments below…

Here are 5 awesome reasons interval cardio will change your body fast and make you colder than a polar bear’s toenails (now that’s cool)….

1) It’s quicker. If you are constantly reassuring yourself you’re too busy to workout…and if 45 minutes sounds like an eternity to commit to exercise, then start working out for 7 minutes using high intensity intervals.

I won’t bore you with technical research that backs up this recommendation. Instead, I’ll just say I’ve maintained a single digit body fat percentage working out as little as 7-11 minutes 3-4 times per week using interval-based training!

If you think this sounds too good to be true and there has to be a catch, let me say that this will be pretty much the most uncomfortable 7ish minutes of your life.

The key is INTENSITY and extremely short rest periods, which force you to repeat these demanding ’rounds’ over and over again when you’re nowhere near ready to be doing them. The bright side is as soon as you start, you only have a few minutes left

2) Mental toughness.  You’re probably starting to see a theme to my workouts- challenging, intense, efficient, effective and confidence-building! It’s hard to explain until you’ve actually done it….but, pushing yourself way past your comfort level really changes the way you view life.

All of a sudden that annoying phone call you have to make Monday afternoon is a piece of cake because your brain becomes programmed to conquer these challenges that are thrown at you.

You realize that nothing you do in a given day is near as hard as the workout you put your body through and this really opens you up to becoming more productive and positive in other aspects of life.  That’s a pretty sweet secondary effect to working out if you ask me….

3) More fat loss. Again, intervals do a nice job of burning calories and fat during a workout, but the really cool thing is the calories and fat this type of training burns up after you finish the workout.

I compare this to making money while you’re not actually at work. Wouldn’t you like to lose body fat while you’re at home hanging out with the fam, watching a movie? Intervals done the right way will grant you this luxury.

4) Won’t STRIP lean muscle. Because interval training is generally performed in short, intense spurts of 30 sec to a couple of minutes….you are actually working your body in a way that favors muscle growth.

This type of anaerobic training is very similar to weight training. Also, because the duration is much shorter, you will be less likely to burn valuable muscle tissue for energy. On the other hand, long, slow-paced cardio workouts can strip your body of metabolism boosting muscle mass (think marathon runners) if you overdo it.

5) Keeps things refreshing. Intervals can be performed in so many different ways, making it ideal for anyone who is bored with their standard exercise regimen.

My favorites include sprinting, explosive jumps, shadow boxing with dumbbells and using the ‘old-school’ exercise bikes (the ones with moving handles to work the upper body as well).  Any activity you can think to do HARD for a short duration, follow with a rest period and repeat several times…works great.

If you’re new to interval training, start slow and perform the ‘working’ part of the interval workout at about 60% effort. After 2 weeks, increase this to 70%, and so on until you can perform the intervals at near 100% effort.

I recommend using intense intervals in conjunction with total body (highly metabolic) weight training workouts and 1 or 2 standard (slow and steady) cardio sessions for a comprehensive, “body fat can kiss your new and improved skinny butt goodbye” exercise program.

For an exact outline of how to schedule your weekly workouts for best results, just check out this video:  weight loss workouts.

Okay, so having said all of that…is high intensity interval training the ONLY way to go for EVERYONE out there?  Absolutely not.  There are still major benefits associated with long, slow cardio workouts that cannot be matched with interval training.

On top of that, intense interval training is just not practical for everyone.  True beginners, extremely overweight people, those with certain injuries and others who really enjoy the more traditional (long and slow) cardio workouts….all would be best suited to stay with the slow-go cardio.

For everyone else, however, make sure interval training becomes a staple in your overall exercise program!

Dr. Brad Campbell

P.S. BE COOL!