Burn Fat at Home

Tag Archive: bodyweight blueprint for fat loss

3 more Burpees Workout Routines for the Holidays

Yesterday I presented you guys with 3 burpees workouts to keep you in shape for the holidays. Well, I’ve got three more burpees workouts which are even tougher and more fun to do.

However, with these workouts you will need one more extra piece of equipment: a pullup bar.

Burpees Workout #1: Alternating Sets

Perform a set of burpees, rest 60 seconds, then perform a set of pullups. Rest 60 seconds then go back to burpees.

10 rounds of:

  • 15 Burpees
  • Rest 60 Seconds
  • 8 Pullups
  • Rest 60 Seconds

Burpees Workout #2: Double Supersets

Rest 60 seconds after the first superset. After all rounds are completed in the first superset, move on to the seconds superset.

10 Rounds of:

  • 8 Burpees
  • 4 Pullups
  • 60 Seconds Rest

10 Rounds of:

  • 15 Squat Jumps
  • 8 Pushups
  • 60 Seconds Rest

Burpees Workout #3: Interval Supersets

Perform as many burpees as possible in 100 seconds, then move onto pullups. Rest 100 seconds and repeat.

7 rounds of:

  • Burpees – 100 Seconds
  • Pullups – 100 Seconds
  • Rest 100 Seconds

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For even more fat burning, high intensity workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Continue Reading

The Ultimate Solution for Obese People: Daily Workout Without Weights for Fat Loss and Better Mobility

When most people try to lose weight, they pop in some sort of aerobics tape such Tae Bo or one of those dancing tapes. That’s not too bad. I mean, at least you’re moving your body.

But what you really need to be doing is strength training. You don’t need to go out to a gym and start lifting heavy weights. You can do it in the comfort of your own home with your own bodyweight.

Now, I know what you’re thinking: “but I can’t do pushups, pullups, and squats.” That’s fine, don’t’ do them. But their is an entire slew of other very basic, simple bodyweight exercises you can perform in the comfort of your own home.

Bodyweight Training for Obese People

One of the biggest qualities of bodyweight training, aside from it’s fat burning benefits, is the fact that it teaches you body control. Mobility is the ability to move, and is one of the most important things in daily life.

For just a second, I want you to expand your mind. Think beyond pushups, pullups, and squats. Think about the strong, powerful bodies of break dancers. Think about the lean bodies of gymnasts.

It’s no surprise that these individuals are extremely athletic. Gymnasts, dancers, and people who practice Yoga don’t necessarily train for fat loss.

Instead, they train for movement. That is exactly what you need to focus your energy on.

Solving the Movement Problem

There are three ways you can move better and hence start losing fat. Each of these three methods are performed at different levels of intensity, but are still extremely vital in your long term progress.

Method One: Low Intensity training with Mobility Drills

The goal of mobility drills is to get you to move better. It does this by stretching and strengthening your joints through a variety of movements. Mobility drills are important for all fitness levels, and will help you get your body warmed up to higher intensity training.

Method Two: Medium Intensity training with Prasara Yoga

Prasara Yoga is the next step up. It teaches you how to easily “flow” from one position to the next. This is a low-impact form of exercise, but it can also be extremely difficult as the postures get more and more complex.

Method Three: High Intensity training with Bodyweight Movements

This is the last tier of training. Once you’ve gotten good at mobility drills and are comfortable with yoga, it’s time to test your body and see how far it can go with explosive bodyweight movements.

There’s only one program out there that successfully combines all three of these methods into one, complete bodyweight training program. The name of the program is Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

Continue Reading

Simple (but effective) Bodyweight Exercises for Women

Here are some great bodyweight exercises for women:

Push Up

  • Push ups are a great movement for toning the arms and shoulders. Try to get up to performing 10-20 push ups in one set. Once you conquer the basic version, you can start to implement some more difficult variations.
  • However, most women have trouble performing the basic version of the push up. The modified version is much easier to perform. This version involves placing your knees on the floor instead of balancing your body on your hands and feet.
  • Simply place your knees on the floor, legs tucked behind you and keep your back straight as you lower your body towards the ground. Stop about an inch off the ground and push up back to starting position.


Hip Bridge

  • This is a great lower body movement for women who are unable to perform a full squat. Lay down on the floor on your back. Bend your knees so that your feet are flat on the floor.
  • Place your hands to the sides, palms resting against the floor. Tighten your abdominals and buttocks as you lift your hips off the floor. This is almost like apush up with your back to the floor.
  • Try to keep your back as straight as possible as you lift it off the floor. Pause at the top position, then return back to starting position.


Chair Squat

  • Here is another lower body movement. Grab a chair and stand a few inches in front of it. Push your buttocks back as if you were sitting down on the chair. Make sure to keep your back straight, chest up, and abs contracted.
  • Lower your body by pushing your hips back and bending your knees until your buttocks touches the chair just slightly. Then push yourself back up to starting position.
  • This movement is designed to train your body for the full squat.


For more simple (but effective) bodyweight exercises for women, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Continue Reading

Insane Bodyweight Training for College Students

Dorm life is insane. That’s what I’ve heard. I’ve never lived in a dorm (well, for two days when visiting my cousin). But all my cousins tell me stories about their dorm life, and some times I wish I had gone through the whole dorm living thing (but most of the time I’m glad I stayed home).

However, college life itself is tough, especially if your goal is to stay in shape or lose fat. You’re virtually surrounded by food alcohol. Wild partying can become a habit, and peer pressure is everywhere.

Some colleges actually have mini gyms in each dorm building. However, most colleges have one big gym for the entire school. These gyms are sometimes far from your dorm, and can be tough to get to, especially in the winter.

This is where bodyweight training comes in handy. You can easily get a great full body workout in the comfort of a small dorm room using some unique bodyweight movements.

For making sure your belly stays nice and tight, you want to use movement such as the side plank. With this movement, you simply lay on your side with one forearm laying on the ground.

Keep your body straight and lift it up off the ground so that you are balanced on only your forearm and feet. Hold this position for 30 seconds. In the beginning, you will only be able to do this movement for a short time.

Another great movement you can do in your dorm room is the one leg squat. The one leg squat is exactly what it sounds like: stand up on one leg and squat down. There are many easier variations of the movement, such as placing one hand on a surface for support.

For more great bodyweight exercises, training techniques, and workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Continue Reading

Effective Bodyweight Workout for Obese Individuals

Most workout routines for obese individuals involve lots of cardio. Cardio is great, and it should be done, however another very important aspect to fitness is mobility. Most obese individuals lack basic mobility.

Instead of going out and lifting weights or spending hours on a treadmill, obese individuals should first work on strengthening their vital muscle groups through bodyweight exercise.

For example, one of the most basic movements is the squat. The squat helps you strengthen the muscles that allow you to stand up, walk, and run. Sitting down on a machine will not allow you to stand up, walk and run better.

In addition, simply walking will not help you walk better. In fact, many overweight individuals injure themselves while walking. This is because they don’t know how to walk!

I know, it sounds strange. And you, reading this article, may be an overweight individual. I don’t know if this observation applies to you, but I see many overweight individuals dragging their feet behind their bodies.

Or, and I don’t mean any disrespect when I say this, they waddle side to side like a penguin. This is due to lack of strength in the hip and core region. And I believe that the best way to improve your strength and mobility in this region is a combination of bodyweight movements and mobility drills.

Simple exercises such as the Push up on Knees and Hip Bridge will help you steadily build up your strength to perform more intense bodyweight movements. And before you know it, you’ll be moving and performing better in daily life and work!

For some great bodyweight movements and mobility drills, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Continue Reading

Coach Steer and Murdock give you a Blueprint for Fat Loss

Have you heard of Coaches Adam Steer and Ryan Murdocks’ unique approach to fat loss? Well, if you haven’t then you should certainly check out some of the fat burning bodyweight-only workouts.

These are workouts that you can do with just your bodyweight. No equipment. No gym membership. Nothing but you, a good fitness plan, and lots of motivation. Let me show you what one of their sample workouts looks like:

  • CST Side Ground Engagement
  • CST Quad Squat
  • CST Dog Burps
  • CST Jump Squats

Perform each exercise for 1 minute, and rest for 1 minute. You can start off with just 1 round, and then build yourself up to 3 rounds. Once you get up to 3 rounds, then start to sophisticate each movement to make it harder.

Sophistication is a CST term that simply means to add another level to the movement to make it more difficult. Coaches Adam Steer and Ryan Murdock also show you how to make a movement easier for those that may not have enough strength and flexibility to perform the original movement.

For example, in the first exercise, you can train outside, against a slope. Keep your feet on the lower ground so that when you bend backwards, you have less distance to cover on your upper body.

To make the Quad Squat easier, you can perform the movement by bending just your elbows first, then bending just your knees. This way you build your strength and coordination up to perform the full quad squat.

Finally, for the Jump Squat, you can simply start off with a regular squat instead of a full Jump Squat.

For a full, 3-month bodyweight program using unique movements and more ideas on exercise sophistication, checkout Bodyweight Blueprint for Fat Loss. Click here for more information.

Continue Reading

A Guide to Using Bodyweight for Working Out

If you’re looking for a unique guide to help you work out with your own bodyweight, then I suggest you check out the one written by Coaches Ryan Murdock and Adam Steer. The name of the guide of Bodyweight Blueprint for Fat Loss, and is a unique, 3-month training program using nothing but your bodyweight.

Now, before you roll your eyes, let me just mention that this program does not include traditional pushups, pullups, and bodyweight squats. Well, it does, but it also includes other, unique movements that I promise you will never see before.

Murdock and Steer’s program incorporates movements you would see being performed by dancers, yogis, and gymnasts. When it comes to bodyweight training, these are the athletes that you want to observe.

Gymnasts are clearly the most well-conditioned athletes out there, and they never lift a single weight. All they do is practice their routines on various implements such as rings, balance beams, parallel bars, and the floor.

Well, many coaches mention gymnasts, but they rarely ever prescribe any gymnast-specific exercises. I’m talking exercises that require more than just pushing up and down. I’m talking about movements that engage muscles that you’ve never even known you had.

The great thing about Bodyweight Blueprint for Fat Loss is that it opens up your mind. For someone who’s been training for quite some time with just pushups, pullups, and bodyweight squats (and variations, of course), Steer and Murdock’s workouts were a refreshing step in a new direction.

At first I thought some of their basic workouts were going to be too easy for me. But even the most simplest exercise was a killer for me. This was because, as I mentioned earlier, I was using my body in ways I’ve never trained before.

Click here for more information on Bodyweight Blueprint for Fat Loss.

Continue Reading

Bodyweight Exercise Revolution vs. Bodyweight Blueprint for Fat Loss

Bodyweight Exercise Revolution (BER) and Bodyweight Blueprint for Fat Loss (BBFL) are two bodyweight eBooks written by Adam Steer and Ryan Murdock. Individuals who have purchased BER have all rushed to purchase BBFL.

However, people who are not familiar with Coach Steer or Murdock’s work are often confused as to which eBook to purchase. This article will hopefully clear up some of the confusion.

Comparison: Workouts and Content

First, lets talk about the workouts. BER gives you 5 unique workouts, each one for mass gain, fat loss, strength, longevity, and athleticism. That’s 5, 28-day training programs or 5 months of training.

BBFL, on the other hand, only gives you 3 months of training. However, these 3 months are devoted solely to fat loss. You will gain strength and mass, however the primary concern withBBFL is to help you lose as much fat as possible.

So, if your goal is to get a general overview of how you can use bodyweight training to achieve your goals, then BER is the right choice. But if your goal is just fat loss, thenBBFL is the right choice.

Now lets talk about content. BER is a single 165-page manual manual which features 5 unique workouts, as mentioned earlier. Each workout has it’s own video, so that you can get a better sense of how to perform the unique exercises.

It also features a Prasara Yoga demo workout video and a Inti-Flow Joint Mobility video. These two pieces are extremely important for your 4×7 programming. The manual itself gives you a great introduction to the 4×7 programming template and other CST concepts such as the 6 degrees of Freedom.

BBFL also features videos for each of the workouts they provide. But they have more videos and information regarding the Prasara Yoga and Intu-Flow mobility.

As mentioned before, these two pieces are very important if you want to maximize your recovery and progress with bodyweight training. In addition to these videos, Coach Murdock and Steer have contacted 4 nutrition experts and have provided audio reports to give you an introduction into their unique approach to nutrition.

So you have 4 different dieting options: Mark Sisson’s Primal Fat Loss, Joel Marion’s Cheating Ways, Brad Pilon’s Intermittent Fasting Lifestyle, and Kardena Pauza’s Vegetarian Lifestyle.

For the sheer content alone, it would seem that BBFL is the obvious choice. However, you must ask yourself – do you want lots of info, or lots of workouts? BER features more workouts, butBBFL features more information.

The Cost of Fitness

Now, lets talk about the price of each product. BER costs $47. You’re getting 5 workout programs with videos, plus 2 videos with sampleintu flow and prasara yoga videos.

BBFL costs $77 for a 3-month fat loss program, with videos for each workout. In addition, you’re getting 2 full Intu Flow recovery workouts, and 3 prasara yoga videos.

Which is the better program? Well, it depends on you and what you’re looking for in a bodyweight training program.

Click here for more information on Bodyweight Exercise Revolution.

Click here for more information on Bodyweight Blueprint for Fat Loss.

Continue Reading

For the Best Female Body, Stop Reading Fitness Magazines

I’m really tired of these fitness magazines. Each week, I help my father out at his convenience store at the city. The other day, I picked up a female fitness magazine, simply because there was an attractive actress on the cover. As I flipped through it, I noticed how many garbage articles were being published in the magazine.

And next to each picture of an attractive model, there was an advertisement from a supplement company. In fact, these magazines are run by supplement magazines. Just to give you a few examples, Muscle Linc. is owned by Iron Man. Muscle Media used to be owned byEAS.

And Weider owns Muscle & Fitness, Flex, and a many other publications. On top of that, if these magazines don’t get advertisements (from supplement companies, of course), they don’t profit from their magazines. It’s as simple as that.

If there was at least some effort on their side to come out with new and unique content, then I wouldn’t be suspicious of their intentions. But the fact is that they rehash the same garbage over and over again. I know, since I’m sitting at the store, month after month, noticing the same headlines over and over again.

Why Women Need Better Information

I’ve known for a while now that the majority of what is written in fitness magazines is BS. But, I had never thought about just how many WRONG things are being written in regards to training for women. Female fitness programs are still lagging behind those that men follow.

And it’s actually easier for men to get into shape, compared to women. So I would think that there would be more programs out their catering to women who want to get in shape the RIGHT way, instead of using the same old boring fitness routines that just don’t make any sense in our day in age.

One of the most important things lacking in female fitness program is Intensity. Women are told to go lighter and longer. In other words, instead of adding weight to an exercise, they are told to add repetitions. Instead of making a workout more difficult, they are told to go easier, but just workout longer.

It’s as if women are some delicate species that will get sick from intense exercise.  The truth is the intense, more difficult workouts will create more leaner, sexier, and athletic looking bodies.

Are you Willing to Change your Fitness Program?

Now that I have your attention, it’s time for you to decide: do you want to continue to see a lack of results with fitness magazine workouts, or do you finally want a resource that will absolutely transform your body using very simple exercises you can do in the comfort of your own home?

What’s more, you can perform these workouts with limited time, without purchasing any equipment at all. Of course, I’m talking about bodyweight training. Those pictures I showed you earlier were of gymnasts, dancers, and yogis – three types of athletes that have mastered the art of bodyweight training for fitness.

What makes gymnastics, dancing, and yoga different then traditional forms of bodyweight training is it teaches you how to move your body through a variety of different movement planes. For example,pushups just each your body to go up and down.

A movement inspired by dance or gymnastics will teach your body to move up, down, side, back, twist, jump, etc. There will be greater carry over to every day life because you will be engaging the muscles you used to perform every day activities.

Introducing: CST
The only people that are teaching this form of bodyweight training come from Circular Strength Training (CST). CST is a training system developed by Coach ScottSonnon, which revolves around two revolutionary concepts: 1) Six Degrees of Freedom, and 2) 4×7 Progression.

The Six Degrees of Freedom (SDF) describes exactly what I mentioned earlier: moving your body through multiple planes of movement. The SDF, as described by Coach Scott Sonnan, are:

  • Heaving – Up and Down
  • Surging – Front and Back
  • Swaying – Side to Side
  • Yawing – Twisting
  • Pitching – Rolling Forward or Backward
  • Rolling – Bending to the Side

Now, performing a movement that has you move up and down and front to back is fine, but what really makes the workouts of dancers and gymnastics unique is something known as “Flow.” Flow is exactly what it sounds like – moving from one plane of movement to another with ease and grace.

In other words you need to create bodyweight workouts where in one second you’re moving up and down, and the next movement you’re moving side to side. If you notice the movement patterns of great bodyweight athletes, you’ll notice this sort of pattern.

CST certified Coaches Adam Steer and Ryan Murdock have developed two impressive fitness programs that revolve around these two concepts. They are Bodyweight Exercise Revolution and Bodyweight Blueprint for Fat Loss.

Bodyweight Exercise Revolution is an overall introduction to CST bodyweight training and features 5, 28-day fitness programs. There is one for fat loss, strength, mass gain, general fitness, and athleticism. If you go through each program separately, in 5 months you’d have literally transformed your health and physique. Click here for more information.

Bodyweight Blueprint for Fat Loss is focused primarily on using Bodyweight Exercises for Fat Loss. It incorporates all of the same ideas as Bodyweight Exercise Revolution, but the workouts are geared towards helping your lose as much fat in the shortest time possible. Click here for more information.

You need to make the decision today: Are you going to continue to follow pointless fitness magazines and never get any impressive results, or you going to take a chance and try some trully unique ideas using CST bodyweight exercises? Start today with either Bodyweight Exercise Revolution or Bodyweight Blueprint for Fat Loss.

Continue Reading

Burpees Exercise: Your Perfect Holiday Fitness Plan

Merry Christmas everyone! I know there’s a lot of other holidays being/were/will be celebrated during this time as well including Diwali, New Years,Hanukkah, Kwanzaa and Eid.

I wanted to take this time out and remind you once again how absolutely easy it is to get and stay in shape during the holidays. If you’re traveling, or have family over and don’t have time for a full workout, then you just need to do one exercise: the burpee.

Lets go over how to perform a burpee:

Hot girl eh? Should be enough to motivate you through the holidays. Anyways, lets move on and I’ll show you some great, quick workouts you can perform using just this one movement:

Burpees Exercise Workout #1: Ascending Pyramids

Start off with a high number of burpees to perform then gradually reduce the number of burpees in each set. Rest 60 seconds after each set. For example:

  • 30 Burpees
  • 60 Seconds Rest
  • 25 Burpees
  • 60 Seconds Rest
  • 20 Burpees
  • 60 Seconds Rest
  • 15 Burpees
  • 60 Seconds Rest
  • 10 Burpees
  • 60 Seconds Rest
  • 5 Burpees

Burpees Exercise Workout #2: Tabata

Perform as many Burpees as possible in 20 seconds. Rest 10 seconds. Repeat this sequence based on the length of workout. For example, if you want your workout to last 10 minutes, then perform this sequence 20 times.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Burpees Exercise Workout #3: Reps for Time

Choose a set number of repetitions to perform and time how long it takes you to reach that number. For example, if your goal is to perform 100 burpees, simply try to complete those 100 burpees as fast as possible.

Record your time, and try to beat that time the following week. Once you’ve beat your time, you can attempt to perform even more burpees.

The Burpees exercise is a great bodyweight workout to keep you in shape during the holidays and to improve your conditioning. However, if you want a full body, fat loss bodyweight program then you should check out the Bodyweight Blueprint for Fat Loss.

Click here for more more information

Continue Reading
Hello world.
3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

×