workout routine to lose fat and build muscle

The Bikini Guidebook is Your Step by Step Workout Plan to Help You Look and Feel Your Best for Bikini Season.. or Any Season! In 2010 when I became a personal trainer I did it because I felt like I had a secret I needed to share with the world. I had JUST transformed my body in a way I never thought possible. So I know what it’s like to want it BADLY, but feel like no matter what, it wasn’t going to be possible to achieve it. But I did, which is why I want to help you… Then in 2012 and 2013 I did a few bikini competitions. I got myself down to 14% body fat with clean eating, lifting and cardio and I knew I wanted to help others get healthy and lose fat too, so I wrote down every one of my workouts to put together a plan for you. The key is to be consistent and with this program, you can do that. You can workout from home in a pinch. You will always have a plan written out for you. You can arrange your workouts ahead of time, each week, so that...


Founder of the Fit650 system and Bodyweight Training Expert FINALLY Reveals His Closely Guarded Secrets That Have Helped Thousands of People, Get sculpted muscles, waistline and jawlines. Using These NEVER BEFORE SEEN 650 muscle targeting Exercises That Will Unlock Your Body's Full Fat burning, muscle toning Potential. Without ever stepping foot in the gym Hi, My name is Rob Rose, Creator of the FIT 650 System Fitness Brand! Educator and trainer. What if I told you that 91% of weight loss programs don’t work and will sabotage your fitness levels, muscle tone and will do little to help you create a Lean Fit Physique. Let me Explain. What if I told you a simple 20-minute solution would give you the results you crave, like less belly fat, lean muscle, toned arms, better overall fitness and a fit looking physique. A Fit physique that will turn heads. Guys think of a physique like Cristiano Ronaldo. Girls think of Gigi Hadid. Both these celebrities use the secrets I am about to share. But first let me introduce myself. Hi, I am Rob Rose and in my early 20s while building my fitness career. I chased the dream of creating that...


This program includes 2 tracks depending on your goal: 1) LEAN-ONLY: 6 weeks of programming for fat loss, requires a 5 days/week commitment, all 20 minutes or less. 2) STRONG + LEAN: 12 weeks of finishers programming to supplement your traditional strength training program, maintain muscle, lose fat. Delivered via PDFs for print-and-go, exercise tutorial videos for each individual workout and information on how to adjust to your fitness level – everything housed in an online membership portal you log into with a username and password. You have access forever! I'm the founder of JillFit Physiques, creator of the #Moderation365 movement, and a certified personal trainer with a BS in Exercise Science and an MS in Clinical Nutrition. Over my last 20 years in the fitness industry, I've done everything from compete in figure competitions, to run triathlons and half-marathons, to write hundreds of articles on fitness and nutrition for publications like Women’s Health, Prevention, OnFitness and others, as well as on my own site at JillFit.com, to personal train thousands of clients using the techniques included in #PhysiqueFinishers to get clients results in less time. It's possible to reach a point of diminishing returns...


No. I walk the talk, as they say. I currently run a highly successful Anytime Fitness center and I see five hundred clients stream into my gymnasium every day. These clients of mine get the same advice from me that I am about to give you, and many of them are happy to pay me $150 per hour for a one-on-one consultation, because they know that when it comes to getting their weight under control I always deliver the kind of results they were hoping for. In fact, many of them pay between $2,000 to $3,000 to receive the kind of information that I have outlined for you in Claim Your Six Pack Abs. It is my business to know what works and what does not when it comes to improving your health by increasing the quality of the food you eat and the effectiveness of your workout routines. In fact, I have earned a reputation as a no-nonsense health and fitness practitioner, and even garnered a little fame for myself by picking up a national level bodybuilding championship title along the way. In short, when it comes to the human body, and our pursuit...


Today I’m giving you the opportunity to duplicate my success – and at a crazy low entry fee of just $47 you’re basically stealing my full six pack abs program from me today. Why am I selling it at such a low price? Because I’m a cool mofo. Also because I love to help people. If you want to learn more about the program all you have to do is read over this page, it includes most of the info you need to know. But first… If you’re sick of struggling and ready to build some muscle + get rid of that ugly fat, you’re ready for The 6 Pack Secret. Get The 6 Pack Secret for 75% off the Regular Rate… PLUS Get all of the Exclusive Bonuses absolutely FREE. Save 75% Today Only! The value this book delivers is the result of years of research and trial & error on both myself and personal training clients. The price of this product is less than what you would pay for a couple of beers on a night out with friends. Should be an easy choice. A brand new article by pro fitness model Jamin Thompson that will...


Most folks who have lost weight know you have to exercise to burn fat, stay in shape, reduce stress, eliminate health risks, and get the body you desire… And that short workouts of around 21 minutes have been scientifically proven to give you all the benefits of longer workouts — without the negative side effects you’ll hear about in just a minute… Maybe you also heard or believed that you must pay for a gym membership to lose weight. If so, you’ve been lied to... Just consider “bodyweight athletes” like gymnasts and you’ll agree that zero-equipment home workouts will give you a shapely body just as quickly… However, you cannot get the results you deserve with endless repetitions of tired old bodyweight exercises like pushups and situps, which is sadly the limit of what most trainers know about bodyweight workouts. Yet the unique bodyweight exercise progressions you’ll discover right here on this page can’t be found anywhere else, so keep reading... And how these short exercise sessions will give you all the weight loss benefits of longer workouts, AND as I’ll explain in a minute… even let you eat more of your favorite tasty...


The days of long boring workouts are over. The days of being a slave to the gym are gone. You no longer have to marry a treadmill or elliptical ever again. Breakthrough research has discovered a "Miracle Metabolic" trick inside you that forces your body to replace fat with muscle. The best part is it only takes a few minutes per day and no more than an hour total per week. Once you begin using this simple trick, your body will be forced to change. Pounds of stubborn fat will melt off your frame at record pace while slabs of muscle replace your problem areas. Revealing a body The Greek God Zeus would be jealous of… Besides sculpting the physique of their dreams, they’re noticing other positive effects like: In fact, you don't even need a gym. You can get all of this plus more right in the comfort of your bedroom. This metabolic miracle trick is that powerful and works up 450% faster than traditional fat loss techniques…And is much healthier on your hormones, joints and body. A tremendous amount of research has shown hours of cardio and disastrous diets are doing more harm to your body...


If you’re like me and have always struggled to build muscle and gain weight I’ve got some bad news for you. If you keep doing what you’re doing right now you’ll never gain any significant size or strength. That’s because you’re a hardgainer. A hardgainer CAN’T do what everyone else does and expect the same results. We don’t have the genetics for it. It’s always going to be very difficult for us to build muscle if we keep making these same mistakes over and over again. Using the same weights for the same number of reps does absolutely nothing to force your body to adapt. You’re just spinning your wheels and wasting your time. If your program doesn’t allow for consistent strength gains on a regular basis you’ll never build any serious muscle. But what if you planned your workouts in a way that you could train each muscle group 104 times per year instead of 52? Two times the growth stimulus would certainly lead to a hell of a lot faster results. The total weekly training volume they use will kill the steroid free, skinny guy who...


Confused by the overload of fitness programs and information online? Follow the exact program that took me from 155lbs of fat to 125lbs of lean muscle! Hey, I’m Allison Green! You may know me from my band Millionaires or from the TV show, Bad Girls Club. Now I want to guide YOU through your fitness journey! After living a hard partying, always on the road, musician's lifestyle with my band Millionaires, it started to take a toll on me inside and out... I constantly felt sick, had no energy, and at my heaviest I weighed 155lbs! When it got to the point where I couldn’t even button my pants, I knew I needed to transform myself... First I tried experimenting with a ton of different workout routines including Circuit Training, Bodybuilding, Yoga, and Strength Training... After bouncing around between these workouts, I decided that I needed to come up with ONE program and commit to it in order to transform my body. So I worked with my fitness team to combine what I liked from these other workouts in order to develop a unique Diet and Exercise program for myself. Now I want to give you the EXACT...