12 Week Endurance Athlete Fat Stripping Plan

Average Weekly Training Hours 06:26
Training Load By Week
Average Weekly Training Hours 06:26
Training Load By Week

Designed for the individual who is just beginning an exercise program or who is experiencing a weight loss "plateau", this program incorporates key concepts for maximizing fitness and rapidly achieving fat loss. Ben Greenfield has taken applied exercise science concepts to design an easy-to-understand program that incorporates key Fat Loss Secrets such as the "Morning Fat Flush", "Metabolic Resistance Training" and "Calorie Blasting Intervals". Over the course of 12 week, you'll take 3 week incremental steps towards melting away the fat, toning, shaping and gaining the energy levels you've always wanted. You are recommended to use the aerobic sessions in this program as swimming, cycling or running workouts, so that they can easily be integrated with our current training plan.

Sample Day 1
0:30:00
Custom

In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.

Sample Day 2
0:30:00
Custom

All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm

Complete 4 rounds of 20 reps for each of the following:----- Alternating Overhead Press ----> Dumbbell Lunge ----> Row & Throw -----> Romanian Deadlift ----> Chest Press

Sample Day 3
0:30:00
Custom

Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.

Sample Day 3
0:30:00
Custom

In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.

Sample Day 4
0:30:00
Custom

All exercises can be viewed at: http://www.pacificfit.net/members/Workouts/exercises/PAFexercises.htm

Complete 4 rounds of 20 reps for each of the following:----- Overhead Dumbbell Press ----> Dumbbell Squat ----> Bent Row -----> Deadlift ----> Alternating Chest Press

Sample Day 5
0:30:00
Custom

In the morning, prior to breakfast, perform 20-30 minutes of cardio (bicycle, brisk walk, elliptical, calisthenics, etc.) at a 5-6 on a 1-10 difficulty scale (10 is the hardest). More effective if you have a cup of coffee beforehand. Eat breakfast within 45 minutes after.

Sample Day 6
0:30:00
Custom

Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 30 seconds hard, 30 seconds easy, 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy a total of 4x through.

Ben Greenfield
|
Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.