12 Week "Fitness & Fat Loss Secrets" Plan by Ben Greenfield

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.

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 1
0:30:00
Custom

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

and at http://greenfieldfitnesssystems.com/exercise-library/

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

Sample Day 2
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

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 4
0:30:00
Custom

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

and at http://greenfieldfitnesssystems.com/exercise-library/

Complete 4 rounds of 20 reps for each of the following:
Overhead 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

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

and at http://greenfieldfitnesssystems.com/exercise-library/

Complete each pair of exercises back to back 3x, then proceed to next pair of exercises (12 reps for each exercise):
1) Crunch;
2) Kickouts
1) Dead Bug;
2) Around the World
1) Russian Twists;
2) Bridging

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.