The shredded look is possible.
Many physically active people continue to strive for extreme fat-loss goals with just one hour of cardiovascular exercise three times per week and minimal weight training. However, looking more ripped and muscular, like Brad Pitt in "Fight Club," will take more time and energy. That's the bad news. The good news is that you can achieve extreme results by using a strict dietary and exercise plan. However, the plan must be executed with considerable focus -- like when Brad Pitt prepares for a major role.
Instructions
1. You need stamina to burn fat later.
Run every day until you can run a seven- to eight-minute mile. If you don't increase your stamina, you will never accomplish extreme fat loss and will likely quit prematurely. Attempt to run a 10-minute mile at first and then attempt a nine-minute, 45-second mile one week later, until you reach the seven- to eight-minute mile range.
2. Create your own gym circuit.
Work out, using an exercise circuit that you create for yourself, five to six times per week. The goal is to perform tasks that at least double your resting heart rate. Perform these tasks for no more than 15 minutes each, and rest only two to three times during the entire circuit.
3. Incorporate high-intensity weight training, cardio, basketball, soccer, climbing, jump rope, running, jumping and calisthenics. The circuit offers variety, and you can create a new circuit every week. The main goal is to keep moving continuously and vigorously for 1 hour and 30 minutes with minimal rest. The secondary goal is to avoid boredom, which is where your circuit creativity comes into play.
4. Follow this circuit if you don't wish to create your own. Jog one mile to warm up. Jump rope vigorously for 15 minutes. Perform as many push ups and pullups as possible in 15 minutes. Perform 25 layups, 25 free throws and 25 three-pointers in 15 minutes with a basketball. Take a five-minute break. Perform 50 snatch and cleans with a barbell and weights in 10 minutes. Take a five-minute break. Finally, perform weight band bicep curls, tricep extensions and shoulder presses during the final 15 minutes with minimal set rest.
5. Rest three to four days in a row if you start to feel exhausted during the day. You need to recover from overworking your muscles. Keeping this schedule for five to six days per week will exhaust you tremendously at some point. Once your three or four days of rest is complete, jump back into a newly created circuit.
6. Eat lots of food so you'll have the strength and energy to finish your workouts. Eat 17 times your weight in calories. If you weigh 200 pounds, eat 3,400 calories per day, preferably spread out among five to six meals and snacks. The fat will come off when you finish the workouts in a focused and determined manner, and the only way you can stay focused and determined is by fueling yourself adequately.
7. Eat mostly meat and vegetables. Seventy percent of your calories should come from meat and vegetables. Limit your overall carbohydrate intake to less than 250 g per day. Cut back on dairy products, sodas and juices, which are loaded with simple carbohydrates.
Tags: Brad Pitt, minutes with, Brad Pitt Fight, eight-minute mile, Fight Club