This guide serves one purpose and one purpose only: Burn Body Fat
Whoever follows it will have fat melting off their body like wax off a candle.
This guide is for anyone who’s disciplined and serious about making a drastic change in a short amount of time.
If you’re NOT both of these things, stop reading now.
Remember, everything in life worth having requires sacrifice.
Let’s begin, shall we?
A Month In The Life Of Alex
The last 30 days have been intense as I’ve been working my ass off!
I have a ton of different projects going on, including my eBook.
If you’ve read my other articles, you know how I am about ONLY releasing quality content.
Since this is an entire book I’m putting together, I’m putting my heart and soul into it.
Same thing goes for my other projects.
Hanging out with friends? Watching my favorite shows? Going to the gym?
NO.
Working hard? Drinking coffee? Eating?
You bet!
As you can see, I made one very bad mistake – I stopped working out.
Between working 14-16 hour days, lack of exercise, and living a quick and easy food lifestyle; I put on weight.
My diet consisted mostly of takeout.
So much takeout in fact, I made new friends from all the repeat deliveries to my place.
I recommend you order from Jimmy Johns if you want a good sandwich (on your ”cheat day” of course) as well as free and fast delivery.
My food choices this past month weren’t the best.
But you know what?…I didn’t care.
I WAS ON A MISSION.
Sometimes you have to give up certain things to focus on ONE goal.
It’s still no excuse, I could have made better food choices and worked out a couple times a week.
…But I didn’t.
I felt the time spent going to the market and driving to and from the gym was precious time which I could not afford to give up.
Just an excuse on my part?
Maybe.
The moral of the story?
I just wanted to work!
When you become obsessed with your craft, that’s when you create magic.
…And creating magic in all of my articles, projects, and eBook is what I’m all about.
Seeing that I was sitting down pretty much the entire day, I put on some fat.
So…
Being the extremist that I am, now that I’ve I completed my projects (all except my eBook), I’ve decided to go on a 30 day fat burning plan which I created myself.
I’ve done this plan before and it worked like a charm.
What you’ll need:
- steak and eggs diet
- jump rope
- water and black coffee
That’s it!
These three things combined will torch fat off your body VERY FAST!
Sounds too good to be true?
Well my friend, it isn’t.
The reality is that most things in life are simple, it’s just that people LOVE to complicate them.
Why?
I don’t know but please tell me if and when you find out.
Anyways….
If I want something, I find the EASIEST and FASTEST way to get it.
And trust me when I tell you that when it comes to burning fat, this plan delivers!
Why It Works
Let’s start off with the steak and eggs diet.
Any other diet requires either too much preparation or the whole calorie counting nonsense.
I don’t have time for either.
When I do the steak and eggs diet, it makes life simple.
I cook steak for the week and prepare my eggs for the day in under five minutes.
I’m satiated and filled with energy all day.
This diet provides steady energy since there are no energy crashes from the lack of carbohydrates.
The diet consists of fat and protein.
“But Alex, eating fat will make you fat!”
Don’t make me laugh, there’s plenty of evidence and studies already proving that’s all a lie.
“Oh but your cholesterol will go through the roof if you eat so many eggs.”
I won’t get into it, read the article I wrote and you’ll understand why that’s simply not true.
You know what’s unhealthy and makes you fat?
Eating a bunch of takeout like I did or snacking on all those processed snacks the food industry loves to sell you.
The food industry is so generous that they even include vitamins and minerals in their snacks which obviously makes them “healthy”, right?
Haha!…Yeah right!
My favorite are enriched cupcakes….
Unbelievable…
Why Jump Rope
I remember the first time I considered jumping rope.
I didn’t think it would be as effective as others claimed.
Boy was I wrong…
Jumping rope is the absolute BEST cardio when your goal is to burn fat.
Many fitness experts and workout channels on YouTube support this claim.
There’s PLENTY of other videos besides these available.
Jumping rope is also one of the most popular workouts in the sport of boxing as it helps boxers not only make weight for an upcoming fight, but improve their conditioning, speed, and reflexes.
Below is one of my favorite boxers, Canelo Alvarez.
If you’ve jumped rope before, you’ll know just how intense of a workout it can be.
My workout:
I call it the 60-30-30.
Jump for one minute, for 30 rounds, with 30 seconds rest in between each round.
Grab a towel, my friend, you’re going to be drenched in sweat.
No, I’m not going to the gym.
No, I’m not doing a bunch of Crossfit workouts.
I’m keeping things simple.
I’m still very busy with my eBook as well as my blog so I need a plan that isn’t too time consuming.
I need something that I can do at home and not put too much thought into.
Once I finish my eBook, I’ll go back to the gym.
For now, the goal is to develop a lean and fit body.
The 60-30-30 isn’t just challenging, it’s also an HIIT workout.
As you may have heard, HIIT workouts help you burn calories even after you’re done.
For someone whose goal is to burn fat, burning calories even after their workout is FANTASTIC news.
Jumping for a minute and then resting 30 seconds keeps your heart rate going up and down resulting in an HIIT workout.
If you’re new to jumping rope, it might be hard to get your rhythm going.
Don’t worry, just keep jumping!
Jumping rope is one of those things you get a little better at each time you do it
Why Water and Black Coffee Only
Last, I’ll only be drinking water and black coffee.
That means no milk, juice, energy drinks, protein shakes, and obviously, no alcohol. (Except on the cheat day mentioned in the steak and eggs diet article).
I’m not going to get into all the benefits of drinking water.
In today’s day and age, everyone has been well informed on the importance of being hydrated, especially when trying to burn fat.
Get yourself a big water bottle to carry around all day if you don’t already own one.
Black coffee is allowed since it has no calories, carbohydrates, or artificial sweeteners.
Follow this plan and you’ll torch fat off your body like you wouldn’t believe.
Honestly, if you were to pick just one (steak and eggs diet or jump rope) you’ll still burn a lot of fat.
However, mix them both and you create magic.
Remember I’m only doing the jump rope workout because I’m short on time and want to keep things simple.
However, feel free to add weights or do body weight exercises such as push-ups, dips, and pull-ups IF you’d like.
Just trust me when I say that if your only goal is burn fat FAST, all you need to do is jump rope.
Tabata Timer
As I mentioned, you’ll be jumping rope for a minute and then resting 30 seconds in between.
Therefore, you’ll need a Tabata Timer for your workout.
I use the free app “Seconds” on my phone.
The app works great and even has voice feedback counting down the seconds left in each round so you don’t have to keep your eye on the screen.
3, 2, 1, rest!….3, 2, 1, jump rope!
Once you download the app, choose ”Tabata Timer” in the template section.
Change the number of sets to 30, Exercise 1 to 1:00, and rest between intervals to 30 seconds.
Click “create” and you’re good to go!
You’ll have to create your timer before every workout unless you upgrade.
However, it takes less than 30 seconds to set up a workout so upgrading isn’t necessary.
If you’re unable to download this app on your device, search for “free tabata timers” on Google.
So that’s it my friend.
You’re all set up and ready to get started if you’re serious about torching fat off your body.
Good luck!
We’ll talk again soon,
-Alexander Writer
Alex (Administrator) says
Tara,
I thought I was the same way but when you get into “the zone”, you forget about everything and just want to focus on your most important task at hand (all things considered). I once heard, and let me just say that I’m not sure what level of validity this has, that Beyonce was shooting a music video and that she was so “in tune” with what she was doing that she forgot to eat for 3 days!
I personally had so many projects I wanted to complete that I did not want to do or go anywhere. I basically worked, ate, shower, slept. And you know what? I have no regrets.
No set date on when I’ll be publishing my eBook but it will be available before the end of the year. Yeah, that app is great, hope you find something similar.
-Alex
The Rational Rebel says
Nice article. To be honest, I see no reason not to incorporate jumping rope, black coffee and water in your daily life (outside this 30 day bootcamp). What about green tea (unsweetened of course)?
It’s fascinating how different people are from each other. For me, to be productive, I’ll have to get up, move around, go for a walk, workout…. anything that will get me moving. Otherwise, my brain stops working. I think it’s admirable that you’re able to sit your butt down and work on an ebook (or anything else) for hours, days, and weeks like that. When do you plan to publish?
Side note, I got excited about this app just to realize there’s no Android option! I’ll have to look into something similar for android, it’ll make my workout life so much easier.
Cheers,
Tara
http://therationalrebel.com
Al says
I love it. Steak, eggs, water, coffee, jump rope. Even if one doesn’t include weight training in any way, who cares? You are trying to get rid of the fat in the most efficient and effective way possible. So what if you lose some muscle here and there. You can always gain that muscle right back.
Movie Actors have proven time and time again that you can lose a ton a weight, along with muscle, and just gain that muscle back again for their next role. No big deal to them.
I think most fat loss plans on other sites area based on fear of losing even an ounce of muscle and are afraid they can never get it back.
I bet if you used this plan to get down to single digit BF, you can easily start a mass gain program for several months and put quite a bit of muscle back on.
Good stuff.
Alex (Administrator) says
Excellent comment, Al…
Yeah, it’s very difficult to do both (gain muscle and burn fat) simultaneously. Only someone who’s new to working out can do both. At the end of the day, everything depends on your goals. Right now, I don’t have any intention on putting on muscle. All I’m focused on is getting lean and working on my business goals. I agree with what you said at the end on getting down to single digit BF and then starting a mass gain program for several months to put muscle back on. Thanks for sharing your thoughts and opinions!
-Alex
Al says
Yeah I agree that it seems best to focus on one goal and reach it to move on to the next goal.
I also think you can reach your goals faster by not worrying about whether you lose some muscle while your cutting or getting fatter while you put on muscle.
It just makes sense to focus on either fat loss or muscle gain and not worry too much about the side effects.
One can always go back to the other program afterwards to adjust.
That is the one thing I think bodybuilders have contributed well: the bulk or cut mentality.
I also like your 30 day mentality, that way you have a deadline and you can also revaluate your goals every month.
Alex (Administrator) says
The bulk and cut mentality has become famous for one reason and one reason only – it works! You follow the bulk and cut until you get your desired physique and then just maintain it from there. People think they’ll find a way to cheat the system but just like anything else is life, it requires hard work and patience.
Andrew Miles says
I know that feeling about being in the zone and pushing other things off the table. It’s why I simplified my workout to 3 days a week. Would definitely be interested in seeing some before and after pictures from this experiment!
Alex (Administrator) says
Yeah, I’ll never go 30 days without working out again, you can count on that. Just 3 days a week could make all the difference in the world!
Alex (Administrator) says
Khalid, I’m glad you mentioned this about shadow boxing. I’m currently learning how to get better at it. I’ve watched a couple videos on Youtube and read a couple articles for tips and techniques. Do you have any good recommendations?
Here’s the last video I saw which seemed to provide some pretty good tips.
-Alex
Alex (Administrator) says
The instructor in the video I linked to above mentioned the same thing: “box like you have an opponent in front of you”.
It makes sense. These are some great tips, Khalid. What you said about not leaning too forward when punching to avoid your head becoming an easy target is great advice. Thanks again!
-Alex
Khalid Maghni says
Alongside with jumping rope, I also love to do some shadow boxing and sandbag training, two other great ways to sweat a lot in a short time. Plus it’s important to exercise punching skills.
Khalid Maghni says
I haven’t seen much videos on YouTube, but I can advise to box like you have an opponent in front of you. Just because you are alone does not mean you can relax on the postures and defense.
Simulate getting attacked and move fast to dodge. The strength of your punches must come from your toes, and reinforced by the rotation of hips in case of a hook or uppercut, your arms are only the final catalyst in the attack. When punching never lean too much forward, it makes your head an easy target. Protect your face at all times, in other words never lower your guard. Also keep track of your footwork, you need to develop smooth movement ability, your feet must never be glued to the ground, move around and always be ready to quickly shift legs.
Al says
So how is the diet going? Your were giving your 3 steps a one month go of it, correct?
Alex (Administrator) says
Al, it worked incredibly well. I am back to my goal weight. I will be doing a before and after post eventually. I just have other projects I’m working on at the moment. All I can say is that it worked VERY well!
-Alex
Max says
Can I see before and after pictures?
Thanks and take care
Alex (Administrator) says
Stand by, Max…
Al says
Any update on this? A diet like this seems pretty hard to maintain long term.
Alex (Administrator) says
Al,
This diet isn’t meant to be long-term. You’re suppose to be on it until you burn off all the body-fat you desire. However, it’s actually easy to maintain because you literally buy 3 things in the supermarket: eggs, steak, butter.
You could stay on the diet as long as you’d like, but the reality is that eating steak and eggs all the time gets boring quickly. I still eat steak and eggs during the week, but not daily. The rest of my diet consists of a lot of vegetables, fruits, and different meats. I’ll throw the occasional cheat day in there if I feel like it. I don’t obsess over it.
-Alex
Joey the hustler says
As a longtime follower of B&D, it’s interesting to see this blog. Maybe a little too much of an acolyte of Victor but not in a bad way. I like a lot of these articles because they’re simple and to the point. As a long time entrepreneur and business owner, not sure if I’m your target market but overall, pretty good blog man. Kudos to you.
Alexander Writer says
Thanks Joey. I’m glad you’re enjoying the content, brother!