Fat Burning Workouts for Men and Women: How to Get a Beach Body in 2 Months or Less
With summer only a few months away, I thought now would be the perfect time to focus on fat burning workouts for men and women. I’m going to outline some tips on how to get a beach body in 2 months or less. If you’re within 10-15lbs of your ideal beach body, it’s not too late to lose that weight and get in shape for summer. The key here is that you’re going to need a laser-like focus on both diet and exercise.
What I outline below is really designed to be done for 4-8 weeks, not year round. It’s possible that you could keep up this intense routine for longer without overtraining, but I believe in balancing fitness and life. The year round maintenance workouts I outline in Fitness in a Flash are 20-30 minutes per day for 6 days per week or 45 minutes per day for 3-4 days per week. However, I’m recommending 45-60 minutes, 6 days per week for these fat burning workout routines. Additionally, the preferred diet plan I outline in Fitness in a Flash is based on maximizing flexibility while still achieving desirable results. For this 4-8 week period, I’m recommending a strict approach to both what you eat and how much you eat.
Fat Burning Workouts for Men
I’m generalizing here, but when it comes to losing weight, a lot of guys simply think that they can go to the gym, lift a few weights, and that everything else will fall into place. Bad news, I truly believe that the most effective fat burning workouts include cardio and a focus on diet in addition to resistance training. If fat burning is your main objective, stop worrying about how many 45lb plates you can add to your bench and start worrying about how many calories you’re eating and how to get your heart pumping. Trust me, you can maintain your strength and muscle mass while focusing on fat burning.
Fat Burning Workouts for Women
I’m generalizing again, but I’ve found that women tend to have the reverse problem. Most women will gladly focus on their diet when they want to lose weight and perform some steady state cardio. The bad news here is that steady state cardio isn’t the most efficient way to burn fat. Plus, there are benefits that can be derived from a resistance training program. Don’t worry, the workout I recommend will help you get toned, not big and bulky.
What’s your motivation?
Let’s face it, in the big scheme of things, 2 months is not a long time. The great thing is that you only have to maintain a strict focus for 8 weeks. The downside is that you really can’t allow yourself to slip up and still expect to lose 10 or more pounds. Being cognizant of those two things, I think it’s very important to set a goal and find the motivation you need to achieve that goal.
Saying that you want to lose 5lbs when you really need to lose 10lbs isn’t going to cut it. Additionally, simply setting a goal of getting a great beach body might not even be enough on its own. This is one of those times that you really want to work hard and reward yourself. Set a realistic but challenging goal that’s going to force you to strictly follow a rigorous diet and exercise program. Extra motivation might include treating yourself to an expensive dinner if you achieve your goal, upgrading to first class seats if you’re going on vacation, or even a shopping spree to buy some new clothes to show off your improved body. Just find that extra something besides a number on the scale that will help push your motivation over the edge.
How to Get a Beach Body in 2 Months or Less
So, how are you going to get a beach body in 2 months or less? I’ve danced around it but it’s going to require intense exercise and a calorie restrictive diet. Here’s where everything fits in my philosophy:
- Resistance training to tone muscles
- Cardio for fat loss
- Diet for fat loss
Broadly speaking, the routine I recommend includes 6 days of exercise for 45-60 minutes per day split evenly amongst 3 days of resistance training and 3 days of cardio. To optimize fat burning, workouts are designed to maximize HGH levels. HGH is a hormone that promotes fat loss while maintaining muscle mass. Additionally, workouts were constructed to not only release fatty acids into your bloodstream but also burn those fatty acids.
Read More About Fat Burning Workouts
What I’ve written above is just the introduction to a free report I’m offering on fat burning workouts for men and women. In it, I provide tips along with recommended routines for resistance training, cardio, and dieting as well as a bonus chapter on how to lose 10lbs in 2 weeks. All you have to do is “Like” my Facebook page and then you can download my “How to Get a Beach Body in 2 Months or Less” report. Enjoy!
Related posts:
- Get a Great Beach Body in 6 Weeks
- Aerobics Routine Fat Burning Heart Rate: The Fat Burning Zone Myth
- Strength and Conditioning Workouts: A Full Body Workout Routine to Increase Stamina and Endurance
- Boxing Workouts at Home: A Training Routine to Let Your Fists Fly!
- Hollywood Workout: Are Celebrity Workouts and Diets Effective?
Posted in Best Workout Routines
Sounds like a very sensible way to get fit and change quickly … I’ve liked your Facebook and look forward to learning more about the strategy you have designed!
Raymond
I’m glad that you mention this intense period of diet and exercise is not meant to be a year-round approach. The methods you outline in the free report will help people drop weight quickly and improve their physical appearance, but once that is achieved, a more long-term, sustainable diet and exercise programs needs to be put in place. Good luck to everyone getting into summer shape.
This report should be very interesting and I will make sure to get mine. The important thing is to always have a focus and well laid out plan for anyone to reach their goal. This report should get people closer to this goal.
I also want to note that HGH is very important in order to get in shape. The good thing is we don’t need to get “over the counter HGH.” We simply have to tap in to our body to boost what is already there.
-Sam
Raymond,
I’m sure you’ll add a great perspective to my Facebook page.
Jeremy,
Absolutely agreed with the short term vs. long term approach. This is traditionally the time of year I get into my best shape. That allows a lot more freedom for BBQs and ice cream in the summer.
Sam,
As you mention, HGH can be increased naturally. I’ve written about that here:
http://www.notyouraveragefitnesstips.com/muscle-building-supplements/naturally-increase-hgh-human-growth-hormone
Thanks for downloading!
Dave
Dave,
I liked your Facebook fan page and got the free report. Great work! You have some really good tips in there on how to get lean in a short period of time. Great timing too with summer just around the corner!
Alykhan
Dave,
Just read through the report. Good job! It is really good and will work well for anyone that does it. I will keep checking out your facebook page in the future. I need to get my ass in gear and get mine up. I wish I could clone myself so I could get some sleep while my clone is building an empire!
-Kelly
Dave,
Great resource, thank you. Plus that link at the end of your post that points to your previous post about HGH… very important. Lots of folks neglect the hormonal element to creating an environment conducive to fat burning. Nice job on HGH post too.
-Mark
ps. Glad to see I’m not the only one lagging behind on the whole FB thing!
Alykhan,
Thanks for downloading the report. Glad you enjoyed it!
Kelly,
I don’t need a clone…I simply wish I was back in college when I had a lot more free time. Balancing work, family, life, fitness, and blogging is tough! I haven’t been able to read and comment on as many other blogs as I used to.
Mark,
I agree that HGH is a big factor in fat loss. I address high intensity exercise and fasting in How to Get a Beach Body. I’ll be addressing sleep benefits in another post. I’ll add a link to my original HGH post as well.
Dave
Great work Dave. I have to get a personal facebook profile to dl this. I’m sure you did a great job. I already have fitness in a flash and thought you did an excellent job with that!
Cheers,
Jordan
p.s. I like the changes you made to your website.
Dave,
Love that superset you put in the middle of the book…kind of a low-rep density version of Turbulence Training. It actually makes a lot of sense.
The downside of training heavy for tone, is that it can take up a bit more time due to the rest periods…this can cut the time down significantly while achieving the same goal.
You should do a post just covering this concept, because it is a great tip. I’ll give it a shot when my gym isn’t crowded.
Good stuff!
-Rusty
Jordan,
Hope you like the book. Glad you like the slightly improved website.
Rusty,
Great idea on doing a post on low rep supersets. I’ve posted on supersets before but never really made it explicit enough as to why they can be perfect for heavy weight strength training for someone with limited time. Thanks for downloading the report!
Dave
Nice report Dave! Looking forward to your posts on FB too.
Loved the book on FB so looking forward to try it! I am just wondering how I could do it with a vegetarian diet? I do eat eggs..but I was wondering am I allowed to have edamame or nonfat greek yogurt? Thanks
Melissa,
I’m glad you enjoyed the report. Is your question related to the 10lbs in 2 weeks diet? I’m far from a vegetarian so never really thought about how the approach would work. The goal is to get enough protein with the only other source of calories as vegetables. I don’t know the nutritional profile of the greek yogurt you are eating, but some contain sugar. Edamame might be fine though. I don’t make the rules, I just interpret them! I think if you follow the general outline, incorporating those foods shouldn’t derail you. If you can’t find any other protein sources, you could always consider protein shakes as well.
Dave
Thank you so much for the quick response! Yes I was referring to the 10lbs in 2 weeks. The yogurt has 7g of sugar even though it is nonfat and plain. I started the diet today and feel so much better already! I feel a lot lighter! If I could have yogurt or edamame about how much would you think would be safe? I literally have 2 weeks to lose 10 lbs! I have a Bikini photoshoot! Thanks again for everything! P.S. Thank god for your site!
Melissa,
Since you really want to lose 10lbs in 2 weeks, keeping carbs low is important. If nothing else, you’ll lose some water weight from a low carb diet. If you’re dieting hard (and it sounds like you are!) and exercising, you’ll lose a lot of fat as well. It’s tough to say how much yogurt and edamame you can have…both have carbs so as you get closer to your photo shoot, it might be wise to reduce them a bit. This also depends on what I’d call the “miserable factor” as well. Some people do not respond well to low carb diets and it makes them miserable and nasty to everyone around them. If you can tolerate it for 2 weeks, then cut carbs as low as possible and maybe limit them to a cup of edamame and a cup of yogurt. That would put you at under 50 carbs per day which should help you lose a lot of weight…assuming you don’t make up the extra calories by eating too much fat and protein. Good luck with the shoot, I’m sure you’ll reach your goal!
Dave
Thank you so much for everything!
Hey Dave, thank you for respondin to my other post and for directing me to this and to your beach body PDF report. A question about the 10lbs in 2 weeks plan… do you still do 6 days of 45-60 workouts on that? Also, how so you safely come off of that restrictive diet so you don’t gain all of that weight back? Thanks!
Jessica,
If your body can handle it, I would still recommend doing 45-60 minutes of exercise per day while doing the protein sparing modified fast. That diet is really designed for aggressive short term weight loss and is not much of a long term solution. You’ll lose a lot of weight but a lot of it will be water weight. It happens with any low carb diet. Once you reintroduce carbs, you may quickly gain back half the weight you lost. The only way to avoid that is to stay low carb indefinitely which I don’t recommend (what fun is life without carbs!?). My advice: use this diet for a special event or before a vacation and then go back to the slow and steady approach. Hope you enjoyed the report. Happy to help further if I can!
Dave
In my opinion the diet component is just as important as the appropriate exercise routine, which of course should consist of both cardiovascular and resistance training.
Michael,
All 3 components you mention are very important. Do them properly together and you’ll achieve success.
Dave
“most effective fat burning workouts include cardio and a focus on diet in addition to resistance training” – Perhaps the most important tip for fat burning. This is the best formula for fat loss is done nicely. A lot of people pick one of these three and hope to get best results. Thanks for sharing.
Adam,
Combining all aspects is really the best approach. Personally I think it’s easier to use all 3 methods as well rather than have to hyperfocus on one area.
Dave
Hey Dave,
Some great tips and advice here. One question I do have is what do you do as regards motivation. I can’t tell you the amount of times I have started out on a diet and fitness regimen (all full of enthusiasm) only to slip back to my old ways in pretty short order.
Do you recommend any programs that can help keep me keep motivated and actually achieve my goals?
Procera,
It’s all about keeping things interesting. For the diet, are you eliminating all your favorite foods? If so, it’s going to be tough to stick with that discipline in the long term. For diets, I combine principles from Anything Goes Diet, Eat Stop Eat, and Cheat Your Way Thin. For exercise, I like to switch up my training routine every 6-8 weeks. I’m happy to offer any tips in that area as well but it will depend on what your training goals are. The final key is that you can’t expect results too quickly. Don’t get discouraged. Just stay consistent and dedicated and you’ll achieve your goals.
Dave
Can we really get a beach body within 2 months? It seems a lot of people have done it. After reading most of the comments above, it seems self motivation is a big factor.
Will,
Motivation is a big factor. You have to push yourself really hard but the reward is worth it.
Dave