Get ready to melt your ass off with this killer bodyweight workout you can do from home, with hardly any equipment...

I just finished doing this myself, so I know it's pa pa POWERFUL...

The purpose of this insane bodyweight workout routine is simple -- produce extreme fat loss, push your conditioning and athleticism to a new level, and of course, carve out a lean and ripped physique.

That's not too much to ask of a workout, is it?  Not when you put yourself through hell, it's not.

Plan on spending 25 high quality minutes tearing through this killer training session... plus, a little extra for warm up and cool down.

For simplicity sake, I'll break this workout up into 4 parts...

Part I: 40/40/40 -- Pull Ups, Pike Push Ups, Rest... repeat x 4 (10 min total)

Part II: 10/10/10 -- Mountain Climbers, Split Squat Jumps, Rest... repeat x 9 (5 min total)

Part III: 30/30 -- Jump Rope, Rest... repeat x 4 (5 min total)

Part IV: #50 Burpees (or max number you can get in 5 min)

Each part lists the duration of each exercise and rest period in seconds, so just set your Gymboss accordingly.  As an example, Part I will look like this: 40 secs of pull ups, immediately into 40 secs of pike push ups, then 40 secs of rest... this is one round, repeat this for 5 rounds (10 min) total, then transition to Part II... and so on...

Most people will probably need some assistance for the pull ups -- at least in the later rounds.  Pace yourself by touching your feet down to the floor (or chair) every 2 reps or so, as it's important to work through the entire 40 secs.

Part II is brutal and your legs will be on FIRE... you may have to pace yourself with the mountain climbers and use more of a "step and reverse lunge" as opposed to the all-out split squat jump -- that's fine...

In Part III if you don't have a jump rope, or if you're doing this bodyweight workout at home, you can mimic the jump rope motion with your arms without using the actual rope -- just make sure you're truly swinging your arms as if you had one, otherwise it becomes less effective.

In Part IV you can get funky and use explosive burpees or start with a basic burpee and build from there.  By this time, your legs are shot, you're sucking for wind and your arms, back and shoulders are still toast from Part I, so 50 burpees may seem like climbing Mount Everest at this point, LOL...

That's your killer bodyweight workout for the day... you'll hate me during it but love me later, haha...

Your Coach,

Brad Campbell

Grab your workout equipment if you don't have it yet: Pull Up Bar | Gymboss Timer

How can I have a Jersey Shore workouts theme on this blog without talking about the show's biggest and most outspoken star, Mike "The Situation" Sorrentino?

I can't.

Besides that, a lot of guys have have been emailing me, asking how to get abs like The Situation...

Honestly, there are endless ways of working out and dieting to achieve ripped abs, so I'm not going to list some end all, be all ab routine.  At least not in this post.

What I want to break down today is a question I've been meaning to address for a while now...

And that has to do with performing cardio first thing in the morning on an empty stomach.

So, to melt away that stubborn and freakin' unappealing belly blubber that we all struggle with... IS fasted state cardio superior?

Will early morning cardio make it quicker and easier to get abs like The Situation?

Yes, no, maybe so?

As usual, it depends.

There are several highly geeky physiological factors that need to be taken into consideration when answering this question.  To spare you the boredom, I'll just say it has a lot to do with how much fat you're currently carrying, along with the efficiency of blood flow to the area you're targeting--in this case, the abs.

Anyone who's started a fat loss program after being a lazy bum for an extended period of time knows that you can do just about anything and have success early on.

But, as the weeks go by, it gets harder and harder to keep the results coming.  A lot of this fat loss plateau effect can be blamed on the dieting aspect, where hormones like leptin begin to fluctuate, triggering that damn anti-starvation response...

With sneaky dieting tactics like using a cheat and fast day, or any other method that strategically zig-zags calorie and carb intake, this effect can be pretty well minimized.

So, in our quest to discover exactly how to get abs like The Situation, don't forget that the first step is to follow a smart diet plan that'll keep metabolism running like The Situation's mouth (fast and nonstop, that is).

The second, and slightly less impactful step, is to do at least 1,000 crunches a day.

KIDDING (although, I think that's what most people want to believe is true).

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Of course, it's to follow a ridiculously metabolic workout program that blends strength training and cardio in a perfect mix that's right for you and your bod.  I'm not going to get into the details of what makes a killer metabolic strength training workout, since I've already broken that down in many other posts...

Let's assume your diet is on point and you're using only the best calorie-torching strength workouts...

Now, we're on to step three and back to the original point of this blog post--cardio training and when to perform it to blitz stomach fat and unveil the 6-pack abs that all spray-tanned guidettes list as a "must-have" at the top of their Gorilla Juicehead Requirements List.

I didn't make that up, either... it's really an official list that Jersey Shore girls carry around at all times.

Anyways...

Cardio will be mad important if you're ever going to get abs like Sitch, but I made it a point to first mention the bigger, even more important factors first... just so you don't get tunnel vision and think washboard abs can be achieved by cardio alone, my bro's.

You catching what I'm pitching?

Cool.

So... Morning?  Evening?  Fasted state?  Protein shake beforehand?  Do you have to wear Ed Hardy boxer briefs to get the full effect?  LOL...

Here's the scoop like ice cream:  if you're just starting out or have quite a bit of fat to lose, the best time to do cardio is whenever you have the most energy.  If you've been hitting it hard for a while and you're plateauing, or if you're nearing the 12%-18% body fat range... I DO recommend doing your cardio first thing in the morning on an empty stomach.

If you're an ectomorph, or someone who struggles to put on or maintain lean muscle mass, it wouldn't hurt to supplement with BCAA's right before the morning cardio sessions.

The reason I suggest doing cardio in the mornings without eating first (for LEAN individuals) has to do with the way in which your body actually burns fat.

As promised earlier, I won't go geeky on you, but basically, leaner people will have a harder time getting fat out of their cells and into the bloodstream where it can be burned.

Just like your metabolism slows down when you diet for too long, when you start losing fat consistently, your body undergoes changes that make it harder to get rid of the little fat that's left.

Hence, the term "stubborn fat."  Yep, that's a SITUATION alright.

Early morning fasted state cardio is one way to improve your chances of targeting this remaining fat, which is usually seen covering the lower abs in guys.

Remember, if you're not already nearing the lower body fat percentages, it probably won't matter when you perform the "G" in your GTL, since your body will more willingly give up stomach fat.

If you're one of the many wanting to know how to get abs like The Situation, I just hooked you up like a fat cat...

Make sure you're dotting all your "I's" and don't even worry about what ab exercises Mike does until you've taken care of everything I talked about in this post.

I'll be back with a Situation workout routine shortly...

Related to How to Get Abs Like The Situation:  Pauly D Workout | JWoww Workout | Ronnie Workout

Earn those abs.

Your Coach,

Brad Campbell

Hey, what’s up everybody, got a question for you . . .

Do you ever feel like a freak at your local gym?  Do you get awkward stares bordering on voyeurism?

Well, I do . . . EVERY time I go in there for a workout!!  And, you know what?  I wouldn’t have it any other way.  It’s because I’m different in there . . . I’m actually spending my time efficiently and effectively.

I’m starting my workout after the other members but finishing it before them and getting exponentially better results.  Isn’t the old adage in the business world to be the first one to get there and the last one to leave?

Screw that, I got other things to do and, more importantly, I know I don’t have to slug away for hours in there to get the results I’m looking for.  I just have to know what I’m doing.

There’s a saying that goes, “If you want to know what to do in a fitness center, do the opposite of what everyone else is doing.”

And, you wanna know what I see everyone else doing?  Riding elliptical machines for hours on end, cranking out worthless sets on machines, socializing like they’re at a tailgate party, and performing single joint exercises from start to finish, among other things.

Each one of those issues deserves a rant but, for today, I’ll simply focus on the last one . . . biceps curls and triceps extensions.

You know why people perform these movements?  Because they’re misinformed, or they’re lazy.  Isolated elbow flexion and extension are easy movements and do nothing to increase heart rate, and the single joint nature of the movement recruits very little muscle.

That’s a horrible combination if you’re looking to burn fat and build lean muscle.  But, there’s more . . .

Curls and extensions aren’t functional.  There’s very little core activity, and it’s not a movement pattern that shows up in isolation in our everyday lives.

Even for those who are concerned about big popping arms, curls and extensions are a very poor use of time when you consider that you can actually get more muscle activity out of those targeted muscles when building elbow flexion (biceps) into a pull-up or elbow extension (triceps) into a press.

Think about it, pull-ups target the biceps just as much as the lats.  Plus, you’re using much more weight in a pull-up than you are with curls.  The same analogy could be given with the triceps and versions of presses.

In other words, build elbow flexion and extension into bigger, multi-joint movements to save time, build more muscle, increase heart rate, and burn more fat . . . if you can handle it.

Now, let me add a disclaimer to this message.  I have used the biceps curl in my workout before.  BUT, when I have, it’s always been part of a bigger combination lift, such as a lunge-curl or a step up-curl-press.

These combinations won’t provide more muscle activity in the biceps when compared to a pull-up, but they do provide a great anaerobic effect, recruit a heckuva lot of muscle throughout my entire body, and are very functional as I’m calling on my body to integrate itself synergistically to perform the compound movements.

So, when it’s laid out like that, I’m cool with being the gym freak when I know that my gym-time is gonna get me the results.

Get your freak on (steak knives through nose holes are optional, however).

Your Coach,

Brian Utley

PS - Here's a sample workout to help you get ripped fast:  Body Sculpting Routine (<--- try subbing chin ups for the incline hammer curls, if your current strength and fitness level allows for it)

PPS - And here are some dynamite muscle building workout routines: Workouts To Build Muscle Fast

I drink a lot of "lean body shakes" to help stay true to the diet plan when I'm short on time or food.  Lean body shakes pretty much rule because they're quick, they don't require many ingredients and they're extremely portable.  I like to make a blender-full in the mornings and use half for my post-workout meal and save the other half for later.

Here's a recipe for a new concoction I made the other day...I named this lean body shake Pineapple Deliciousness...

Lean Body Shake Recipe - Pineapple Deliciousness:

---> 1 handful of ice cubes

---> 10 ounces of water

---> a splash of pineapple juice (optional)

---> 1/2 cup frozen pineapple chunks

---> 2 scoops vanilla protein powder (I use Prograde)

---> Blend to desired consistency and enjoy

I got the worst "ice cream headache" when I slammed this down...so as a word of caution, sip slowly.  If you like pineapple, you'll dig this lean body shake big time.  I've got lots more fat loss friendly foods, recipes and meal plans coming your way.  Stay tuned.

Your Coach,

Brad Campbell

Lean body workout resource: Workout Routines To Build Muscle

Did you miss me?  Your TopFatLossTrainer has been uber busy the past couple of weeks.  I just got home from Iowa, where I visited family and friends, was in my friend's wedding, baptized my new nephew Brock (I'm going to be the best godparent ever), took care of some business and basically ran all over that frigid state like a chicken with it's head cut off.

I've also been working my lean body butt off (haha) trying to put the finishing touches on the TopFatLossTrainer Inner Circle, which is going to blow the roof off the fitness industry and raise the bar to a whole new level (that's how we roll, baby).  Anyways, I thought I'd show you some highlights of my trip...

Here's me with my nephew Brock (my sister has a beautiful baby):

Brock only puked on his uncle 4 times in the first hour of meeting me, haha.  This was really my first experience with a newborn, but I think I caught on pretty quick...even changed a diaper and fed the lil guy.  He was so cute and it really never got old watching  him slip into and out of his power naps.

Here's me, my girlfriend Staci and baby Brock just chillin' like some villains:

Was great to see the fam and spend some quality time with everyone - I don't see them often since I moved out to sunny Arizona.  With the business taking off like crazy, I haven't had time to visit much...but I realized that along with your health, family and friends are by far the most important thing and everything else is a very distant second.

Like I said, I was also in my buddy's wedding this past weekend.  I got to see lots of friends from pharmacy school and we had lots of laughs and even more alcohol (if there's one thing I learned from my years at college, it was how to party).

Here's Staci and I at the rehearsal dinner (I had the best chicken marsala EVER):

You see, the "lean body lifestyle" is all about getting the body of your dreams AND living like a rock star (or at least being able to kick back and enjoy life).  I'm not about turning you into a food-fearing health nut or an antisocial meathead who would only have a sip of alcohol if it meant he could stay in the gym 5 minutes longer.

Not only can you plan social events to coincide with your cheat days, but I'll also show you how to use a "sliding scale" where you simply adjust your workouts and diet plan as needed to cancel out excess calories from food and alcohol that you enjoyed during weddings, family get-togethers, parties or other events.

Here's the lucky man...don't worry, I made him shave the beard for the big day:

Speaking of the big day, here's the guys looking real "GQ":

The wedding was at an old theater in Sioux City, Iowa (aka "the sewer").  The pictures don't even do this place justice...it was elegant to say the least...a very cool spot for a wedding.  They even had a "man cave" where us guys got to hang out between taking pictures and the actual ceremony.

They really rolled out the red carpet for us and it must have cost my friend a small fortune, haha.  After the ceremony, which was flawless and super quick, it was time for me to find the dance floor and cut a rug.

Here's me getting funky...I'm pretty fly for a white guy:

How does that line go in Wedding Crashers?  Vince Vaughn was told that he moves pretty good at the reception and he says something like:  Oh, thanks a lot.  I really just got lucky.  I was more in the zone than anything else...it was booze dancing.  That cracks me up every time I watch it.

Feeling no pain (too many Grey Goose 'n Rock Stars):

All in all, a great wedding and it really couldn't have went any better.  The happy couple is now sipping Coronas in Jamaica and I'm finally back in good ole Arizona.  I had a ridiculous amount of fun on this trip home and the best part is that my abs didn't disappear on me.

To make up for the all the restaurant food, alcohol, candy and take-out we had, I just finished a 35-hour fast (nothing special about 35 hours, but with flying home, catching up on sleep, etc that's just what it turned out to be).

In the middle of this fast, I hit the garage for a very intense 20 minute workout, where I alternated between explosive burpees, boxing intervals on the heavy bag, and a plyometric jump cycle.

In just under a day and a half, I feel totally back to normal - refreshed, lean and ripped just like before I left.  Being a pharmacist, this is my "sliding scale" I was talking about (diabetics use a sliding scale to adjust their insulin dose based off blood sugar levels when they cheat on their diet), where I adjust my diet and workout routine to compensate for getting off track during my trip.

I took a slightly extended fast day, did a slightly longer and even more intense workout and will be eating extra clean and low-calorie during the remainder of this week...until it's time for another cheat day.

Another reason I'm able to go on long trips like this without paying much attention to my diet or workout plan, is because I've already put in the work to create my own lean body that functions at a high metabolic rate day in and day out.

It's much easier to maintain a lean body than it is to create one in the first place.  Don't take this as a negative if you still have a ways to go - look at this as another great benefit that you can enjoy once your transformation is complete.

Also, you can still live the lean body lifestyle and make progress towards your fat loss and muscle building goals, without having to miss out on life.  You just need to accommodate your social activities with the sliding scale I talked about, to ensure you don't take a step or two backwards during your "off times."

I'm looking forward to a new year of helping thousands more, all over the world, to start living the lean body lifestyle.  Let's get ready to boogey in 2010, fat-haters...

Your Coach,

Brad Campbell

The only way to fight fat and transform your body into a shredded masterpiece is to eat lean body meal after lean body meal, until you finally become the product of your highly disciplined diet plan.

It's time to get you shredded like lettuce.  I'm talking ripped, sculpted, chiseled...the whole enchilada baby.  So you can be really, really, really ridiculously good looking (I love Zoolander, haha).

---> Of course, I'm going to let you indulge one day per week via a no holds barred cheat day.  This will actually help you to lose fat faster and keep your muscles looking full and hard.  In case you missed the detailed post on this controversial topic, you can read it here:  Cheat Day for rapid fat loss.

The only problem with following a "lean body meal plan" is that it can really start to become old news after a while.  Today I wanted to share another one of my favorite lean body meal recipes that I use to get shredded, without having to sacrifice taste.

I like to make this dish for lunch on the same day that I have my protein pancakes for breakfast.  This has to be a day where you're going to attack a total body weight workout like your life depends on it.

Why?  Because even though this is a normal day of lower calorie, clean eating, it will be higher in carbs than all of my other non-cheat days.  Although we're using complex, high fiber carbohydrate sources, we'll still want to make the best use of these carbs by beating up our muscles with an intense strength training workout.

This way we can be sure the carbs are used for muscle repair and not stored as fat.  This is a cool little strategy that kind of, sort of DOES allow you to build muscle AND lose fat at the same time.  I'll be coaching you through some of these more technical fat loss strategies in the TopFatLossTrainer Inner Circle, which will be going live shortly.

---> On a side note, thanks to everyone for your interest in joining the Inner Circle.  I have all your names on the waiting list, which will guarantee you a spot when I open it up in a couple of weeks.

Back to our lean body meal recipe...like I said, you should make this on a heavy and intense weight training day (preferably 90 minutes before or after your workout) to maximize lean muscle growth and eliminate the chance of fat storage.

---> LEAN BODY MEAL:  Turkey Spaghetti, Cheesy Broccoli and Salad

---> Here's what you'll need:

2 oz dry whole wheat spaghetti noodles

4 oz 99% lean ground turkey

2 tbsp chopped onion

1 tsp fresh minced garlic

1/2 cup Italian style canned tomatoes (no salt added)

1/2 cup frozen broccoli

1 tsp Parmesan cheese

1/4 cup diced avocado and red bell pepper

1 tbsp balsamic vinegar

---> Here's how to make it:

Boil 2 cups of water in a large pot, add spaghetti noodles, reduce heat and cook for about 10 minutes (or until desired consistency)

Cook turkey, onion and garlic in nonstick skillet over medium heat until turkey is no longer pink (about 5 minutes or so)

Add tomatoes and continue cooking over low heat for another 5 minutes

Cook broccoli in microwave according to directions on bag, then add cheese and allow to melt

Toss avocado and bell pepper with vinegar

When spaghetti noodles are done, top with turkey tomato sauce, add your broccoli with melted cheese and avocado and bell pepper as your 'sides' and enjoy

---> Here's what you're getting:

Calories: 500  /  Protein: 33 grams  /  Carbs: 55 grams  /  Fat: 20 grams

What I love about this lean body meal is that it actually feels like you're eating something.  It's nice to have a complete meal once in a while (with a main dish and a couple of sides), rather than tiny snacks that make you feel like you're starving.

At the same time you're only taking in 500 calories total, so it doesn't throw a wrench in your plan to get shredded.  It takes me about 20 minutes from start to finish to whip all this up, but if you have the time I think you'll dig this lean body meal big time.

Speaking of getting shredded, it's time to practice what I preach and hit the weights for a total body workout.

That's it for today.  I'm out like a scout on a new route.

Your Coach,

Brad Campbell

PS - Remember to pick up the hottest dieting systems on the entire web... be sure to check out my "best of the best" diet resources page: DIETS...

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!"

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Your Coach,

Brad Campbell

Post related to Circuit Training Workout:  George St Pierre Workout

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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In an older post I talked about how Brad Pitt's chiseled body in the movie Fight Club is probably the single most envied physique of all time.  In that post, I described why it's so friggin' cool to have such a lean and cut body like Pitt's character, Tyler Durden (make sure you check that post out here:  Tyler Durden Workout).

Today, I want to do an expert review of Brad Pitt's exact workout routine and diet plan that he used to prepare for Fight Club.

I should point out that Pitt was actually at one of his lightest weights ever, weighing in around 153 lbs (and 5-6% body fat) during the taping of Fight Club.  This goes to show how being extremely lean can help to make you look a lot bigger and stronger than you actually are.

Most people incorrectly assume that if they don't like what they see in the mirror, in terms of muscle size...that they need to bulk up to look better.  What they don't realize is that they probably already have enough muscle mass and they would be better off focusing on losing fat and getting super lean.

This will make the muscle that's already there look larger and much more defined...and can help to make you look more symmetrical as well.

Clearly, Brad Pitt and his trainer realized this concept and developed a strategy that would sculpt him into a lean, muscular and well-proportioned bad-ass that really did look like he could 'open up a can' with some underground street fighting.  Let's take a look at the exact workout routine Pitt used for this ripped look...

Brad Pitt Fight Club Workout:

--> Pitt used a split strength training routine, where he focused on just one muscle group each day.

--> He performed 3 sets per exercise and used 60 second rest periods in between sets.

--> Pitt reportedly used a weight that would allow for 15 reps with proper form, where failure would be reached on the last repetition (body weight exercises were done for slightly more reps, however).

--> He lifted 4 days in a row and then performed 2 days of cardio work, before resting for one day and repeating the weekly cycle.

Monday - Chest

3 - 75 push ups

3 - bench press - 25, 15, 8 reps (165, 195, 225)

3 - nautilus press (80, 100, 130)

3 - incline press (80, 100, 130)

3 - pec deck machine (60, 70, 80)

Tuesday - Back

3 - 25 pull ups

3 - seated rows (75, 80, 85)

3 - lat pull downs (135, 150, 165)

3 - t bar rows (80, 95, 110)

Wednesday - Shoulders

3 - arnold press (55, 55, 55)

3 - laterals (30, 30, 30)

3 - front raises (25, 25, 25)

Thursday - Biceps & Triceps

3 - preacher curl machine (60, 80, 95)

3 - ez curls cable (50, 65, 80)

3 - hammer curls (30, 45, 55)

3 - push downs (70, 85, 100)

Friday - Cardio

Treadmill - 60 minutes at 80-90% MHR

Saturday - Cardio

Treadmill - 60 minutes at 80-90% MHR

Sunday - Rest

Maxin' and Relaxin'

My thoughts on Brad Pitt's workout routine:

Like other celebrity workout routines I've done, it's pretty easy to tear these workouts to shreds.  You see, I'm giving my thoughts based on what's best for my readers...and what a lot of people don't understand is that what's best for Brad Pitt in preparing to get lean for Fight Club, isn't always the best for Joe Blow off the street.

If you look at older pictures of Brad Pitt before Fight Club came out, you can see that he's extremely thin naturally.  It's not like he lost 30 lbs of fat to get shredded for his role as Tyler Durden in this awesome flick.

Many of my readers will need to lose anywhere from a few pounds to many pounds of fat before they could ever achieve a body like this...and because of that fact, Pitt's workout routine is nowhere near the best choice for the average person to follow.

The only time I like to see my clients use split routines is when they're already fairly lean (preferably 10% body fat or less for guys and 20% body fat or less for girls) and they just want to put the finishing touches on their bodies.  If you still have some fat to lose, however, you need to stick with advanced total body workouts that will help to boost your metabolism and speed up the fat loss process.

Also, I'm not a big fan (to say the least) of using machines during strength training.  I suggest using only dumbbells, barbells, kettlebells and body weight exercises to promote maximum muscle recruitment and calorie-burning effects.  Free weights are also a lot more practical for improving your functioning in everyday life.

Next, 3 sets of 15 reps is pretty damn generic.  Now, I'm not saying this can't be effective...I'm just saying I like to mix it up and use heavier weights that are lifted based on time (not reps) whenever possible.  To achieve maximum fat burning, I suggest you shoot for 45 seconds under tension for each set.  You can read more about lifting for time, as opposed to lifting for reps, by checking out his post:  7 Ways to Torch Fat Faster.

Lastly, I like to base the majority of cardio workouts around high intensity interval training, rather than steady state cardio.  Although Pitt does work quite hard during his cardio sessions (60 minutes at 80-90% of maximum heart rate is definitely brutal), he could save time by performing several shorter and more intense interval cardio workouts throughout the week.  This will give you a better boost in metabolism and help to burn through stubborn belly fat at a faster rate.

Obviously, this workout regimen worked for Brad Pitt...but that doesn't mean it's the best workout plan for you.  Unless you're already lean, in decent lifting and cardiovascular shape and are following a squeaky clean nutrition plan, you'll want to take my critique above and apply that information to develop a more suitable workout program for your own specific body, given your current starting point.

By doing this, you'll be able to lose fat and get ripped like Brad Pitt in a much shorter amount of time...because the workout program Pitt was doing in preparation for Fight Club wasn't designed for fast fat loss... it was more of a 'put the finishing touches on an already lean body to make it look extraordinarily impressive' type of workout plan.  Okay, let's move on to the most important factor in building a Brad Pitt body - DIET...

Brad Pitt's Fight Club Diet Plan:

--> Pitt used a very strict and typical bodybuilder's diet to get lean and ripped for his role in Fight Club.

--> He consumed 6 meals per day and his only supplements included a whey protein powder and occasional use of protein bars.

--> Most common protein selections included lean turkey and chicken, fish, eggs and fat free dairy products, such as cottage cheese.

--> Carbs were kept to a minimum and included wholewheat choices, grains, various vegetables, oats and rice cakes...all of which were tapered off toward the end of the day.

--> Breakfast:  6 egg whites (a few yolks added in) and 75 grams of oatmeal with raisins for added taste.  Pitt also substituted a protein shake for the eggs if he was short on time.

--> Morning snack:  canned tuna in wholewheat pita wraps.

--> Lunch:  2 chicken breasts, with 75-100 grams of brown rice and green vegetables.

--> Afternoon snack:  protein bar or whey protein shake and 1 banana (this was pre-workout time).

--> Post-workout snack:  another whey protein shake and 1 banana.

--> Supper:  grilled fish or chicken, more brown rice, veggies and a large salad.

--> Bedtime snack:  low fat cottage cheese or a casein protein shake.

My thoughts on Brad Pitt's Diet Plan:

This is where all celebs get it right.  It's no coincidence that despite having piss-poor workout programs, celebrities like Brad Pitt are still able to build extremely lean and tone bodies by following a clean diet plan.  After all, I always say that you can't out-train a poor diet...and conversely, you can sculpt an amazing body with nearly any workout plan, as long as your diet is on point.

Pitt eats exactly how I would suggest you eat 5 days out of the week.  The only change I'd recommend is for you to strategically use a cheat day, followed by a fasting day for the other 2 days out of your week.  This helps keep your metabolism high and prevents a potential starvation mode (where your body fights against you and tries to store more fat) that would otherwise slow down your progress.  I saw this same problem when I reviewed Ryan Reynold's diet and workout plan.

So what should you take away from Brad Pitt's workout and diet plan he used to get ripped for Fight Club?

1) Diet still reigns supreme and this is absolutely the most important factor in building a jaw-dropping physique that is envied by others.  Brad Pitt followed a super clean diet and the results speak for themselves.  Try adding in one cheat day and follow this up with one fast day for even faster fat loss results.

2) Don't think that just because a certain workout makes a celebrity look amazing, that it will do the same for you.  Be honest about where you're starting at, how much fat you need to lose and how long you're willing to workout to achieve your fitness goals.  If you're not already lean, you'll want to follow a more advanced fat loss workout plan before you go to a split routine like Pitt uses to finish off the masterpiece.

3) Brad Pitt has one of the best sets of abs of all time and reports no direct ab training.  FINALLY...a celebrity that doesn't base their entire workout around friggin' ab movements.  This proves my point that a stellar torso with amazing abs comes from reaching a certain level of leanness through diet, total body weight training and cardio - not through thousands of crunches and ridiculous twists.  Thanks B-Luv :)

4) "The first rule of Fight Club is:  you do not talk about Fight Club.  The second rule of Fight Club is:  you do NOT talk about Fight Club.  Third rule of Fight Club:  someone yells stop, goes limp, taps out, the fight is over.  Fourth rule:  only two guys to a fight.  Fifth rule:  one fight at a time, fellas.  Sixth rule:  no shirts, no shoes.  Seventh rule:  fights will go on as long as they have to.  And the eighth and final rule:  if this is your first night at Fight Club, you have to fight." (okay, I had to throw in that classic scene just for fun)

Your Coach,

Brad Campbell

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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.

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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.

Your Coach,

Brad Campbell