12 Week Fat Burning, Muscle Building Workout To Finally Be Ripped Like Brad Pit (Tyler Durden From Fight
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: 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:
.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) .
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) .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:
Tyler Durden Workout Week #9 (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:
8-10 10each 8-10 20each 60 sec
.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) .
Let me simply it for you. 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. One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we
. These are the guidelines that I am following in my 16 week journey to six pack abs.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.” Stay away from eating 3 larger meals and start eating smaller meals through out the day.31/2 hours of a smaller meal everyday. therefore. Rule#2: Consume enough high quality protein every day. Each diet contradicts with one another. protein is needed to build and maintain lean muscle. Rule#4: Avoid refined sugars and refined grains. In addition.Tyler Durden Workout Week #12 (Perform 3x per week) . Ideally. fruit. Rule #1: Eat smaller meals through out day. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Protein (such as chicken) has a high thermic effect than carbs and fat. high fiber food will also control your blood sugar level. Plus. try to eat every 3. I know it can get very confusing. In addition. Rule#3: Consume 25-35 grams of fiber a day Your carbohydrates should be mostly high fiber foods such as vegetables. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. allowing you to release more body fat. it will keep you satisfied a lot longer compared to carbs. I will provide you with a great guideline to help you lose weight. and high fiber unrefined grains.
and the fat around your steak. Do NOT wait until you are thirsty. Starch Carbs (i. nut butters.e chicken breast).6 . olive oil. margarine. In addition. virgin coconut oil. broccoli). Avoid hydrogenated fat at all costs as they cause more harm than good. when you consume too much sugar. When I say fat. your glucagon production is discontinued.e. These are just the general guidelines that I use for myself. That means to put your soda down). Rule#5: Consume an adequate amount of fat.e brown rice). Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings. These are my basic meals. I consume a lean protein (i. However.consume every year (Yes. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. Below is a chart that I made for you. I’ve spent over 7 years of my life studying how the body functions. and fibrous carbs (i. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. and avocados.7 ounces per pound of body weight. organic meats and eggs. High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. I meant the healthy kind of fat such as nuts and seeds. Rule#6: Keep yourself hydrated all day. you want to limit the unhealthy fat (saturated fat) such as butter. In each meal.
Eggs Whites Chicken breast Tuna Shrimp Grouper Mahi-mahi Cod Salmon Swordfish Lobster Shellfish Sushi/ sashimi Halibut Marlin Cobia Wahoo Tofu (Soy)
Potato Cream of Rice Cereal Corn Brown rice Tomato Jasmine Rice Sweet potato Basmati rice Peas Couscous Oatmeal Corn tortillas
Broccoli Onions Cauliflower Asparagus Carrots Spinach Green peppers String beans Yellow peppers Cucumbers Red peppers Celery Mushrooms Jerusalem artichoke
.. Try to drink . I am not a nutritionist and I do NOT claim to know everything. My number one rule in regards to water: If you are thirsty. However. you are also dehydrated. It is crucial to keep yourself hydrated especially while working out.
5 Cup high fiber (low sugar) cereal ½ cup milk ½ 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.Sample Menu #1
Meal # 1 2 egg whites 1.5 cups lettuce 2 tsps olive oil dressing
Sample Menu #2
Meal # 1 6 egg whites ½ 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
. 1 g fat) Meal #5 ½ cup of brown rice ½ cup Asparagus 3 ounces Turkey Breast or Salmon 1.
HOWEVER. The first time that you attempt aerobic training. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading. 5 minutes eventually turns into 10 minutes. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. your heart and lungs get stronger and stronger allowing you to do longer distances. your body becomes better at utilizing your body fat (meaning you are burning less body fat). Eventually you can do 60 minutes. Let? go back to a real life example. 10 minutes eventually turns to 20 minutes. There is a dark side to aerobic training that most people are not aware of. Confused? There are a lot of misconceptions about aerobic training. In fact. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute).e. jogging for 30-60 minutes) is the solution to fat loss. it can actually slow down your metabolism. As you get better and better. as you get stronger. slow. 5-6 times per week. I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. you might be able to last for only 5 minutes. I will try to explain to you why people believe that steady state aerobic (i. If this sounds like your type of program. who do you think is leaner? If you said the sprinter. It is not going to get you the six pack abs that you are looking for. as you do more and more aerobic training. Most people believe that aerobic training is the magic solution to weight loss. the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours. 3 5x per week. Forget about the long. When the clients are frustrated with the lack of results. As you get better and better. It is NOT the solution to weight loss.Meal # 4 (My post workout meal) ½ banana 2 scoops protein powder Meal # 5 ½ cup Spinach Medium tomato 1. What it means is that
. boring cardio workout. you will find out why you did not achieve the results that you are looking for. for at least a year resulting in the same old physique.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. you increase your minutes. you are absolutely right.
spinning bike. +++++++++++++++++++++++++++++++ The Rule to Interval Training Always warm up for 4-6 minutes High intensity: Perform one minute as fast as you can. your metabolism returns to normal. Just get yourself moving. rowing. Eventually. your body will start tapping into your muscles for energy. up to 42 hours. they should focus more on the whole picture. A lot of people focus too much about ?he workout when in fact. therefore. etc. once you are done with your session. your body can literally break down your muscle tissue to meet the energy demand. 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. stationary bike. 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). mountain biking. swimming. (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). a weaker metabolism.if it takes you 30 minutes to burn 300 calories. as you do more and more aerobic to burn the extra calories. 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. 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. However. eliptical machine. Remember. stair climbing. and will elevate your metabolism for hours and hours. 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. interval training (consisting of moderate to high intensity cardio) will burn more calories per minute. It is your choice. What interval cardio activity can you do? What ever you enjoy and willing to stick to. However. less efficient fat burning machine. . Steady state aerobic does not increase your metabolism at all. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day. You can jog/run/sprint.
. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. It is true that you are burning calories while you are actually performing the aerobics. What does that mean? You are making a smaller. as you get stronger.
You can perform this during your non-training days or right after your weight lifting. 5 xs per week. Week Nine to Twelve Complete 5 rounds. 4 xs per week. Weeks Thirteen to Sixteen: Complete 6 rounds. Total time: 19 minutes per session (including the warm up and cool down). 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. You can perform this during your non-training days or right after your weight lifting. After completing all 3 rounds. one round will last about 3 minutes.Therefore. +++++++++++++++++++++++++++
. Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes. (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). 4 xs per week. light jog/walk for 5 minutes for a cool down. 3 xs per week. Week Five to Eight Complete 4 rounds. +++++++++++++++++++++++++++ This is what the interval Training Looks like duing the first week. Warm up for 4-6 minutes by doing some light jogging. Always cool down for 5 minutes Warning: Do not perform interval training before resistance training. You can perform this during your non-training days or right after your weight lifting. Total time: 25 minutes per session (including the warm up and cool down). It can actually cause a negative effect on your routine. Followed By High Intensity Running/Sprinting for one full minute. Total time: 22 minutes per session (including the warm up and cool down). +++++++++++++++++++++++++++++++ Week One to Four: Complete 3 rounds.
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine. 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. However. Follow this exactly how it is laid out and with the proper amount of resistance training. 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. it will help boost your metabolism to allow you to burn more fat through out the day. keep in mind that you want to perform interval training right after your resistance training (never before resistance training).