How To Put Together A Fast Workout Training Week

Ok, so you want to look hot in your bikini for the Fourth of July. 

Or if you're a dude you want to look like Brad Pitt in Fight Club when you take your shirt off at the back yard bar-b-que.

You read the last two posts about how your workouts should look.  Now you want to know what it looks like in the context of an actual week.

Your Super Fast Workout Training Week

Sunday: Meal planning, Shopping and Cooking

Monday: Strength Training
2 x 5 Squats (at the gym) or Pistols (at home)
2 x 5 pullups (or assisted pullups at the gym) or dumbbell bent over rows (at home)

Tuesday: High Intensity Circuits
2  Four Minute Fat Loss Robot circuits

Wednesday: Meal planning, Shopping and Cooking

Thursday: Strength Training
2 x 5 Deadlifts (in the gym) or Single Leg Deadlifts (at home)
2 x 5  Dumbbell Bench Presses (at the gym) or Dumbbell Shoulder Presses or Floor Presses (at home)

Friday: High Intensity Circuits
2  Four Minute Fat Loss Robot circuits

Saturday: Take the day off, or go do something fun!

How It All Feels

On the four minute high intensity circuit days:

Your job is to get as much work done in that time frame as you can.

If you are new to that kind of intensity, build up SLOWLY.  You don't need to set a world record on your first day.  But push yourself a little, and have some fun with it.

On the strength days:

Your job is to lift as heavy as you can, with perfect form.  The idea is to get stronger over time.  To lift heavier.  To build the muscle that's going to speed up your metabolism, make you look leaner, and allow you to eat more.

On the meal planning days:

Your job is to stock your fridge with the best meals possible to support your goals.

Prepare your dinners ahead of time.  Prepare your lunches ahead of time.  The more prep work you do ahead of time, the easier this whole food thing becomes.

A little planning makes ALL the difference. 

Ever here that "An ounce of prevention is work a pound of regret"?   That's how most people do their food!  Most people wander into their day, eat what ever pops up, and then regret it later. 

A little planning ahead of time takes the whole emotional decision out of what to eat.  Pull the tupperware out of the fridge.  You should fill tupperware containers with pre-made, weighed and portioned out meals.

That way, when you are HUNGRY, no thinking is required.  You just eat what's there. 

I prefer to MAKE IT EASY to eat right.  I find that works much better than "discipline".

Get In, Kick Ass, Go Home

Getting lean isn't nearly as HARD as most people would make you think.

It doesn't take hours in the gym.  It takes 4 minutes of kicking ass.  Or maybe (at the high end) 10-15 minutes on the strength days.

Intensity is your friend.  It's how you create the body you want without spending hours and hours.

You're better off spending your time planning meals anyway.  Get the food right, and the workouts don't have to take that long.

I wrote this post for all the people that have already purchased the Four Minute Fat Loss Robot, because this is exactly what I would have them do on a weekly basis.

For the people who haven't gotten it, this is the last post I'll write about it for a while.

I tend to write articles in blocks, and I've got something really different for the next block of articles.  These last few posts have been longer articles where I've just been downloading a ton of information. 

In the next block of articles we're gonna talk a little about being Zen in the pursuit of your goals.  It'll be fun!

Four Minute Fat Loss Robot

By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a kettlebell instructor and a 24 Hour Fitness Master Trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

For information about kettlebell classes in Denver, click here: 

© Joshua Hillis 2008