12 Week Fat Burning, Muscle Building Workout To Finally Be Ripped Like Brad Pit (Tyler Durden From Fight

Club)
Week #1 (Perform 3x per week) Exerc A1: Dumbell Press A2: Hip Bridge B1: Band Row (staggered stance) B2: Ball Squat with Dumbell C1: Shoulder Press with dumbbell C2: One Calf Raise D1: Seated Bicep Curl (band) D2: Reverse Crunch with fitness band Sets 3 3 3 3 2 2 2 2 Reps 15 20 12 15 12 15 15 20-25 Rest: 50 sec 50 sec 50 sec 50 sec

A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit format, until you have completed all the work sets. In other words, perform two or more exercises in a row, followed by the recommended break. .

Week #2 (Perform 3x per week) Exercise A1: Squat and Press A2: T-pushup B1: Hamstring Curl (with ball) B2: 45 degree Lat Pull down C1: Shoulder Press with dumbbell C2: Stability ball Crunch Sets 1-2 1-2 1-2 1-2 1-2 1-2 Reps 15-20 15-20 15-20 15 15-20 25+ Rest: 45 sec 45 sec 50 sec

Week #3 (Perform 3x per week) Exercise A1: Jump Squat A2: Spiderman Push-up B1: Bulgarian Squat B2: Seated Band Row C1: Hip Bridge C2: Shoulder Press with dumbbell D1: Double Crunch D2: Superman Sets 3 3 3 3 2 2 2 2 Reps 15-20 15-20 15-20 15-20 15-20 15-20 15-20 15-20 Rest: 45 sec 45 sec 45 sec 45 sec

Week #4 (Perform 3x per week) Exercise A1: Ball Pushup A2: Stationary Lunges B1: Chin Up B2: One leg hamstring curl C1: Pushups with band resistance C2: Ball Squat D1: Band Row (seated) D2: Bicycle kick Sets 2-3 2-3 2-3 2-3 2-3 2-3 2 1 Reps 10-12 12each 10-12 12each 10-12 10-12 10-12 25+ Rest: 45 sec 45 sec 45 sec 45 sec

Tyler Durden Workout Week #5 (Perform 3x per week) - Hypertrophy Stage Exercise A1: Dumbbell Press on the ball A2: DB Squat B1: 45 degree band row with bands B2: One leg hip bridge C1: Elevated Pushups C2: Dumbbell Swing D1: One Arm Lat Pull down D2: Russian Twist Sets 3 3 3 3 2 2 2 2 Reps 10-12 10-12 10-12 10-12 10-12 20 12each 10-12 Rest: 40 sec 40 sec 40 sec 40 sec

yler Durden Workout Week #6 (Perform 3x per week) - Hypertrophy Stage Exercise A1: Pull up (wide grip) A2: Squat and press (with bands) B1: Elevated Ball Pushups B2: One Arm Squat and Press C1: Dumbbell Row C2: Reverse lunges with dumbbell D1: Chest Press with band D2: Plank Sets 3 3 3 3 2 2 2 2 Reps 10-12 10 10 10 10 10-12 10 4sec Rest: 40 sec 40 sec 40 sec 40 sec

Tyler Durden Workout Week #7 (Perform 3x per week) - Hypertrophy And Endurance Stage Exercise A1: Explosive Pushup (or elevated pushup) A2 Forward Lunges A3: 45 degrees kneeling pulldown A4: Squat jump A5: Diamond Pushup A6: Hip Bridge A7: Seated Row A8: Calf Raise Sets 3 3 3 3 3 3 3 3 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Rest:

2-3mi

TTyler Durden Workout Week #8 (Perform 3x per week) - Hypertrophy And Endurance Stage Exercise A1: Explosive clap pushup A2 One Arm DB Snatch A3: Chin up A4: Alternating Split squat jump A5: DB Shoulder Press (seated) A6: Jump Squat A7: Reverse fly with bands A8: Hip thrust Sets 3 3 3 3 3 3 3 3 Reps 15-20 10each 15 10-12 10-12 10each 12-15 15-20 Rest:

2-3mi

Tyler Durden Workout Week #9 (Perform 3x per week) - Strength And Hypertrophy Stage Exercise A1: Pull Up A2 Band Row B1: Jump Squat with weight B2: DB Squat and Press C1: Alternating Staggered pushup C2: Pushup with band D1: Alternating Split Squat Jump w weights D2: Stationary Lunges with bands Sets 3 3 3 3 3 3 3 3 Reps 8+ 5-8 5-8 5-8 8 8+ 5-8ea 5-8ea Rest: 50 sec 50 sec 50 sec 50 sec

Tyler Durden Workout Week #10 (Perform 3x per week) - Strength And Hypertrophy Stage Exercise A1: Ball Pushup with band A2 Elevated Pushup with band B1: One Arm Squat and Press B2: DB Squat C1: Pull up (with weighed backpack) C2: Lat Swimmer Pulldown D1: Hamstring curl D2: Hip Bridge Sets 3 3 3 3 3 3 3 3 Reps 5-8 5-8 10ea 5-8 5-8 5-8 20+ 15 Rest: 50 sec 50 sec 50 sec 50 sec

Tyler Durden Workout Week #11 (Perform 3x per week) - Fat Loss And Hypertrophy Stage Exercise A1: Dumbbell Incline Chest Press A2 Dumbbell Squat A3: Pull ups (weighted) A4: Alternating Split Squat Jump w/ weigh B1: B2: B3: B4: Chest Press with bands Stationary Lunges (Arms up) DB Reverse fly Side Crunch Sets 3 3 3 3 2-3 2-3 2-3 2-3 Reps 8-10 8-10 8-10 8-10 Rest:

60 sec

8-10 10each 8-10 20each 60 sec

Tyler Durden Workout Week #12 (Perform 3x per week) - Fat Loss And Hypertrophy Stage Exercise A1: Alligator crawl A2 Jump Squat with weights A3: Pushup with bands A4: Squat and Press with band B1: Pull up (weighted) B2: Forward Dumbbell Lunges B3: Kneeling Band Row B4: Ball Crunch with band Sets 3 3 3 3 3 3 3 3 Reps Rest: 20each 8-10 10 8-10 60 sec 10-12 8-10 8-10 15-20 60 sec

HEALTHY EATING TIPS

Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing. I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs. Rule #1: Eat smaller meals through out day. Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day. Rule#2: Consume enough high quality protein every day. Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Rule#3: Consume 25-35 grams of fiber a day Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat. Rule#4: Avoid refined sugars and refined grains. One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we

consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued. Rule#5: Consume an adequate amount of fat. When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings. In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good. Rule#6: Keep yourself hydrated all day; It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty. I am not a nutritionist and I do NOT claim to know everything. However, Ive spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself. Below is a chart that I made for you. These are my basic meals. In each meal, I consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli).

Lean Proteins
Eggs Whites Chicken breast Tuna Shrimp Grouper Mahi-mahi Cod Salmon Swordfish Lobster Shellfish Sushi/ sashimi Halibut Marlin Cobia Wahoo Tofu (Soy)

Starchy Carbs
Potato Cream of Rice Cereal Corn Brown rice Tomato Jasmine Rice Sweet potato Basmati rice Peas Couscous Oatmeal Corn tortillas

Fibrous Carbs
Broccoli Onions Cauliflower Asparagus Carrots Spinach Green peppers String beans Yellow peppers Cucumbers Red peppers Celery Mushrooms Jerusalem artichoke

Sample Menu #1
Meal # 1 2 egg whites 1.5 Cup high fiber (low sugar) cereal cup milk cup cranberry juice Meal # 2 1 ounce of Almonds 1 medium Orange Meal # 3 3 ounces Chicken Breast 1 cup of mixed vegetables 1 Large Apple Meal # 4 (My post workout meal) 1 Banana 1 scoop protein powder (22grams protein, 5g carbs, 1 g fat) Meal #5 cup of brown rice cup Asparagus 3 ounces Turkey Breast or Salmon 1.5 cups lettuce 2 tsps olive oil dressing

Sample Menu #2
Meal # 1 6 egg whites cup oatmeal (measured dry uncooked) 1 small orange Meal # 2 1 ounce of Almonds 1 medium skim milk Meal # 3 4 ounces Turkey Breast 2 ounce sweet potato

Meal # 4 (My post workout meal) banana 2 scoops protein powder Meal # 5 cup Spinach Medium tomato 1.5 cups lettuce 4 ounces Chicken Breast or Tuna 2 tsps olive oil dressing

How To Boost Your Metabolism Using Interval Training

I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for. I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours. So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism. Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for. I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss. Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right. The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading. As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that

if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn? Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. . Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle. If steady state aerobic training does not work, what is the solution then? The answer??br> Interval Training (Anaerobic training) Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal. However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping). A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day. What interval cardio activity can you do? What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving. +++++++++++++++++++++++++++++++ The Rule to Interval Training Always warm up for 4-6 minutes High intensity: Perform one minute as fast as you can. (Level 9 or 10 intensity on a scale of 1-10) Moderate intensity: Slow down to a moderate pace for two minutes (Level 6-7 intensity).

Therefore, one round will last about 3 minutes. Always cool down for 5 minutes Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine. +++++++++++++++++++++++++++++++ Week One to Four: Complete 3 rounds, 3 xs per week. Total time: 19 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Week Five to Eight Complete 4 rounds, 4 xs per week. Total time: 22 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Week Nine to Twelve Complete 5 rounds, 4 xs per week. Total time: 25 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Weeks Thirteen to Sixteen: Complete 6 rounds, 5 xs per week. Total time: 28 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. +++++++++++++++++++++++++++ This is what the interval Training Looks like duing the first week. Warm up for 4-6 minutes by doing some light jogging. Followed By High Intensity Running/Sprinting for one full minute. (Level 9 or 10 intensity on a scale of 1-10) Followed by Moderate intensity: Slow down to jogging for two minutes (Level 6-7 intensity). Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes. After completing all 3 rounds, light jog/walk for 5 minutes for a cool down. +++++++++++++++++++++++++++

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine. Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day. However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day. You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.