Real Fast Fat Loss
by Alwyn Cosgrove and Chad Waterbury
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This is a no bullshit fat loss article. There will be no motivational
tips, no psychological analysis, no complicated nutritional plan, and
no puny-ass exercises. In fact, just one of the exercises in this plan
is probably more demanding than your entire, out-dated fat loss
training program. And that's a good thing. Listen, your goal
with each workout during any effective fat loss plan should be to rev
up your metabolism and keep it revved up after you leave the gym. You
need a tough workout to do that. Therefore, to lose fat and transform
your body you must eradicate single-joint isolation exercises because
they'll do nothing for fat loss. But there's more that you need to
know. Let's break down fat loss into its five most important components.

1. Create a Caloric Deficit Without
a caloric deficit, you'll never lose fat. Your metabolism must burn
more calories than you consume each day. How do you boost your
metabolism? By eating frequently with plenty of protein, healthy fats,
and vegetables at each meal. In addition, you must create a large
metabolic disturbance through an ass-kicking resistance-training plan
that boosts Excess Post-Exercise Oxygen Consumption (EPOC).

2. Increase the Metabolic Cost of Each Exercise In
terms of metabolic demand, there's a massive difference between a squat
and an arm curl. The former challenges hundreds of muscle groups and
stimulates your energy systems; the latter leaves you skinny and fat.
Snatches, squats, and deadlifts have a very high metabolic cost. Single
joint exercises, or machine-based exercises, don't. You're
probably thinking, "Okay, this plan will revolve around compound
movements because they have a high metabolic cost." Well, that's not
good enough. We don't want the metabolic cost of each exercise to be
high — we want it super high! How do we do that? By
metamorphosing compound movements into complexes. So instead of just
performing a dumbbell snatch, you'll perform a deadlift/snatch/lunge
complex. In essence, these won't be just total body workouts, they'll
be workouts made up of total body exercises!

3. Increase the Metabolic Cost of Each Workout It's
important to take point #2 one step further. You must not only look at
the metabolic cost of each exercise, but you must also look at the
metabolic cost of the entire workout: the higher it is, the faster
you'll transform your physique. That's why every exercise in this plan
consists of a total body lift.

4. Perform High Intensity Interval Training (HIIT) HIIT
burns more calories and stimulates your metabolism more than steady
state cardio. Not only will you burn more calories while you're doing
HIIT, but it also revs your metabolism higher than traditional forms of
cardio by boosting EPOC. Do it, or else.

5. Surround Yourself With Social Support Is
your boss forcing you to eat Krispy Kreme's at each meeting? Quit your
job! Are your kids kicking and screaming for you to eat at McDonald's
every weekend? Give them up for adoption! Is your wife feeding you Ben
and Jerry's every night? Divorce her! You get the idea. If
you don't surround yourself with an environment that's conducive to
losing fat you'll have a helluva tough time finding your six-pack
midsection. Stay focused on your goal and don't give any time to those
who try to sabotage your efforts.

Real Fast Fat Loss Plan Rationale: To create a metabolic disturbance through not only total body training, but total body lifts. Sets and Reps: Use the heaviest load you can manage with perfect form for all sets. Day 1: 5 x 5 reps
Day 2: Off
Day 3: 4 x 10 reps
Day 4: Off
Day 5: 3 x 15 reps
Day 6: Off
Day 7: Off Training Plan Structure: The
RFFL plan alternates between two different workouts: A and B. Day 1
starts with the A workout, followed by the B workout on Day 3 (Day 2 is
off). Since this is a three-times-per-week plan, every other
week will vary. For example, during week 1 you'll perform the A workout
twice (Days 1 and 5); during week 2 you'll perform the B workout twice
(Days 1 and 5). This ingenious structure allows you to follow this plan
for 6-8 weeks without adapting or stagnating. The first two weeks will look like this:
WEEK 1 Day 1: Workout A for 5 x 5 reps
Day 2: Off
Day 3: Workout B for 4 x 10 reps
Day 4: Off
Day 5: Workout A for 3 x 15 reps
Day 6: Off
Day 7: Off
WEEK 2 Day 1: Workout B for 5 x 5 reps
Day 2: Off
Day 3: Workout A for 4 x 10 reps
Day 4: Off
Day 5: Workout B for 3 x 15 reps
Day 6: Off
Day 7: Off
Workout A Exercise 1: DB Romanian Deadlift to Split Snatch (plus lunge)
Rest 60s between each set.
Exercise 2A: Push up - feet on Swiss Ball with prone jackknife combo
Rest 30s before moving to 2b.
Exercise 2B: Bent Over Row - Back Extension Hybrid
Rest 30s before moving to 2c.
Exercise 2C: Dynamic Lunge plus shoulder press
Rest 30s before repeating the 2A-2C cycle.
Exercise 3: 2 x 20s squat jumps; 20s squats; 20s squat and hold (Do
jump squats for 20 seconds, followed immediately by conventional squats
for another 20 seconds, followed immediately by squatting down and
holding the position for 20 seconds.) Rest 45s between each set.
Exercise 4: Tabata bike sprints: Pedal
hard for 20s followed by 10s of easy pedaling. Continue with this
sequence for 8 rounds (4 minutes). Pedal easy for 5 minutes. Do another
8 rounds of the 20s:10s cycle.
Workout B Exercise 1: Front Squat - Push Press Combo
Rest 60s between sets.
Exercise 2A: Waterbury DB Row
Rest 30s before moving to 2b.
Exercise 2B: Good morning - Reverse Lunge combo
Rest 30s before moving to 2c.
Exercise 2C: Squat jump to chin with knee tuck
Rest 30s before repeating the 2A-2C cycle.
Exercise 3 (for time: 2 x 30s each) - prone plank, reverse crunch, Swiss Ball crunch Description:
hold the prone plank for 30s, followed immediately by 30s of reverse
crunches, followed immediately by 30s of Swiss Ball crunches. Rest 45s between each set.

Exercise 4: 10 minutes of kettlebell swings Description:
This should be performed with a kettlebell or dumbbell that's light
enough to allow for at least 30 continuous repetitions. The idea is to
perform as many swings as possible within a 10-minute period. You can
rest whenever you need a break. With each subsequent workout you should
be able to perform more swings within the 10 minutes.


Conclusion Final
Words? We don't have any. After all, this plan is so effective for fat
loss that any additional promotional bullshit would just muddy up the
masterpiece. Now get to it!

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