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30 Days to Melt Your Winter Waistline

Get-Fit Guy's awesome 30-day plan will melt your winter waistline, burn holiday fat, and slim you down without spending much time at the gym. Feel free to start this workout now, or save it for your official New Year’s resolution routine!

By
Ben Greenfield,
December 17, 2013
Episode #165

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Ideally, you should do these sessions in a fasted state. This means that you do not eat within 2 hours of bedtime the night before, and you do these exercises sometime before breakfast in the morning. It is fine to drink a cup of coffee or green tea 15-30 minutes before this session (as the caffeine and green tea catechins may actually help accelerate fat loss).

You’ll see better results if you can stay as active as possible the rest of the day after the fasted fat burning session. This can include standing, walking as much as possible, stretching or yoga and light physical activity. But no extra workouts.

Days 11-20: Build

For this next phase, you’ll continue with the morning fasted fat burning sessions exactly as you have done for days 1-10, but every other day, you’re going to include a second afternoon or early evening exercise session consisting of body weight exercises and calisthenics. You should do this second routine as a circuit, consisting of:

  • Push-up variations: 15-20 reps
  • 30-60 seconds calisthenics (jumping jacks, jump rope, running in place, side-to-side hops, etc.)
  • Squat variations: 15-20 reps
  • Repeat 30-60-second calisthenics effort
  • Pull-up or row variations: 15-20 reps
  • Repeat 30-60-second calisthenics effort
  • Lunge variations: 15-20 reps per leg
  • Repeat 30-60-second calisthenics effort

Complete this circuit 4-6 times through with minimal rest. A circuit like this should take you about 20-40 minutes.

Days 21-30: Ultimate Burn 

In the final 10 days, you’ll begin to add higher intensity cardio intervals (HIIT). You’re going to continue with the morning fasted fat burning sessions (trust me, they work like a charm – you can make it just 10 more days!), but now you’re going to replace those afternoon or evening body weight sessions you were doing on days 11-20 with a full body, functional weight training session combined high intensity cardiovascular intervals.

For the weight training, choose four, full body weight training exercises (which will elicit a higher hormonal fat-burning response than single joint exercises such as bicep curls or leg extensions), and perform them back-to-back as a circuit, combined with 2 minutes of high intensity cardio at the end of each circuit. For example:

  • Exercise 1: Woodchopper – 10 reps per side
  • Exercise 2: Turkish Get-Up -  5 reps per side
  • Exercise 3: Single Leg Deadlift – 10 reps per side
  • Exercise 4: Cleans – 10 reps
  • Cardio: 2 minutes maximum bicycling effort

You can view videos of any of these exercises at YouTube.com/BenGreenfieldFitness.

If you combine the program above with the type of nutritional protocol I describe in Mighty Mommy’s Belly Burn Project, you can expect an initial weight loss of 4-8 pounds of fat in the first 10 days, followed by 2-4 pounds of fat in each of the next two phases – along with the addition of tight, toned, lean muscle.

If you have questions about how to implement this system into your life, I’d be happy to help. Just post a comment below or on the Get-Fit Guy Facebook page.

And that’s it! Within 30 days, you’ll begin to see your winter weight melt away – and you can simply repeat this 30-day cycle throughout the year if you’d like to continue to get good results without overtraining.

Hamster in wheel and no food images courtesy of Shutterstock.

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