One Month To A Better Body: Fast Weight Loss For Men
Any man that has the motivation really can start to transform their body in as little as thirty days. This plan will use a mix of workouts that are short yet high intensity to burn through calories and maximize fat loss. You can also expect to:
1. Increase strong lean muscle
2. Build and increase strength
3. Increase flexibility and mobility
4. Increase power
5. Increase stamina and cardiovascular fitness
This plan will combine both heavy weight lifting and high intensity interval training along with some smart nutrition to get you dropping weight fast, look great and feeling amazing. First we’ll cover the workouts and then go over what makes up some smart nutrition with a “Nutrition Tips” section.
Essentials Of The Program
As always, check with a doctor before starting any workout and nutrition program to ensure you are fit to participate.
It is highly recommended that you have these essentials:
A jump rope
Dumbbells (or a gym membership that has dumbbells)
Most of the exercises in this 30 day program will use body weight exercises, so they can be done in the convenience of your own home.
DAY 1 WORKOUT
I want to start you out light over the first week to get you acclimated to the exercises. You want to concentrate on getting the full range of motion and full repetition and set counts. Keep rest between sets to about 60 seconds.
Jump Rope for 1 minute
Dumbbell Squats (2 sets of 12 repetitions, do this with NO weight)
Jump Rope for 1 minute
Push-ups (2 sets of 10 repetitions)
Pull-ups (1 set of 8 repetitions. If you can’t even do 1, do 4 “negative” pull-ups)
Prone bridge (1 set, hold for 20 seconds)
DAY 2 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 3 WORKOUT
Jump Rope for 1 minute
One arm dumbbell rows (2 sets of 12 repetitions for each arm, light weight)
Jump Rope for 1 minute
Straight leg dumbbell deadlifts (2 sets of 10 repetitions, light weight)
Leg curls (2 sets of 12 repetitions)
Jump Rope for 1 minute
Dumbbell shoulder press (2 sets of 10 repetitions, light weight)
Mountain climbers twist (1 set until failure)
Reverse leg crunch (1 set of 12)
NOTE: When I give a set “until failure”, this means that you keep performing repetitions until you can’t do another repetition with proper form.
DAY 4 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 5 WORKOUT
Jump Rope for 1 minute
Lunges (2 sets of 10 repetitions on each leg, no weight)
Overhead triceps extension (2 sets of 10 repetitions, light weight)
Standing barbell curls (2 sets of 10 repetitions, light weight)
Step ups (1 set of 12 repetitions for each leg)
Reverse leg crunch (2 sets of 10 repetitions)
Prone bridges (1 set, hold for 24 seconds)
DAY 6 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 7 – REST!!!
There is NO workout on this day. Take the day to relax and let your body more fully recuperate.
DAY 8 WORKOUT
This is the start of the second week of workouts.
Jump Rope for 70 seconds
Dumbbell Squats (2 sets of 12 repetitions with a light weight)
Jump Rope for 70 seconds
Push-ups (3 sets of 10 repetitions)
Pull-ups (1 set of 8 repetitions. If you can’t even do 1, do 4 “negative” pull-ups)
Prone bridge (1 set, hold for 26 seconds)
DAY 9 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 10 WORKOUT
Jump Rope for 80 seconds
One arm dumbbell rows (2 sets of 12 repetitions for each arm, light weight)
Jump Rope for 80 seconds
Straight leg dumbbell deadlifts (3 sets of 10 repetitions, light weight)
Leg curls (2 sets of 12 repetitions)
Jump Rope for 80 seconds
Shoulder Press Push-up (2 sets of 5)
Mountain climbers twist (1 set until failure)
Reverse leg crunch (1 set of 12)
DAY 11 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 12 WORKOUT
Jump Rope for 80 seconds
Lunges (2 sets of 10 repetitions on each leg, light weight)
Overhead triceps extension (3 sets of 10 repetitions, light weight)
Bicep curls into a shoulder press (2 sets of 10 repetitions, light weight)
Jump Rope for 80 seconds
Step ups (1 set of 12 repetitions for each leg)
Reverse leg crunch (2 sets of 10 repetitions)
Prone bridges (1 set, hold for 26 seconds)
DAY 13 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 14 – REST!!!
There is NO workout on this day. Take the day to relax and let your body more fully recuperate.
You are now near the halfway point. Give yourself a pat on the back for getting this far. No time to stop now, let’s turn up the intensity a bit! Really focus on completing each set and repetition with maximal effort and good form.
DAY 15 WORKOUT
This is the start of the third week/15th days of workouts.
Jump Rope for 90 seconds
Dumbbell Squats (3 sets of 10 repetitions with a medium weight)
Jump Rope for 90 seconds
Push-ups (3 sets of 15 repetitions)
Pull-ups (1 set of 8 repetitions. If you can’t even do 1, do 6 “negative” pull-ups)
Prone bridge (1 set, hold for 30 seconds)
DAY 16 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 17 WORKOUT
Jump Rope for 90 seconds
One arm dumbbell rows (3 sets of 10 reps – each arm with a medium weight)
Jump Rope for 90 seconds
Straight leg dumbbell deadlifts (3 sets of 10 repetitions, medium weight)
Leg curls (2 sets of 12 repetitions)
Jump Rope for 90 seconds
Shoulder Press Push-up (3 sets of 5)
Mountain climbers twist (2 set until failure)
Reverse leg crunch (1 set of 10)
DAY 18 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 19 WORKOUT
Jump Rope for 90 seconds
Lunges (3 sets of 10 repetitions on each leg, light weight)
Overhead triceps extension (3 sets of 10 repetitions, medium weight)
Standing bicep dumbbell curls (2 sets of 10 repetitions, medium weight)
Jump Rope for 90 seconds
Step ups (2 set of 15 repetitions for each leg)
Reverse leg crunch (2 sets of 10 repetitions)
Prone bridges (1 set, hold for 30 seconds)
DAY 20 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 21 – REST!!!
There is NO workout on this day. Take the day to relax and let your body more fully recuperate.
DAY 22 WORKOUT
This is the start of the fourth week/22nd day of workouts.
Jump Rope for 100 seconds
Dumbbell Squats (3 sets of 8 repetitions with a heavy weight)
Jump Rope for 100 seconds
Push-ups (3 sets of 20 repetitions)
Pull-ups (2 sets of 5 to 8 repetitions)
Prone bridge (1 set, hold for 35 seconds)
Notice that I changed the pull-ups to be only pull-ups. My hope is that you’ve gained enough strength to do some reps.
DAY 23 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 24 WORKOUT
Jump Rope for 100 seconds
One arm dumbbell rows (3 sets of 10 repetitions – each arm with a heavy weight)
Jump Rope for 100 seconds
Straight leg dumbbell deadlifts (3 sets of 10 repetitions, heavy weight)
Leg curls (2 sets of 12 repetitions)
Jump Rope for 100 seconds
Shoulder Press Push-up (3 sets of 
Mountain climbers twist (2 set until failure)
Reverse leg crunch (2 sets of 10)
DAY 25 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 26 WORKOUT
Jump Rope for 120 seconds
Lunges (3 sets of 10 repetitions on each leg, medium weight)
Overhead triceps extension (3 sets of 10 repetitions, heavy weight)
Standing bicep dumbbell curls(3 sets of 10 repetitions, heavy weight)
Jump Rope for 120 seconds
Step ups (2 set of 15 repetitions for each leg)
Reverse leg crunch (2 sets of 10 repetitions)
Prone bridges (1 set, hold for 40 seconds)
DAY 27 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
DAY 28 – REST!!!
There is NO workout on this day. Take the day to relax and let your body more fully recuperate.
DAY 29 WORKOUT
This is the start of the 29th day of workouts.
Jump Rope for 120 seconds
Dumbbell Squats (3 sets of 8 repetitions with a heavy weight)
Jump Rope for 120 seconds
Push-ups (3 sets of 20 repetitions)
Jump Rope for 120 seconds
Pull-ups (2 sets of 5 to 8 repetitions)
Jump Rope for 120 seconds
Prone bridge (1 set, hold for 45 seconds)
DAY 30 WORKOUT
This is a cardio day, so utilize the 25 minute high intensity principles shown at the end of the previous chapter.
If you’ve hit this point, you did it! Congratulations!!! You have come along way and hopefully you were fully committed and dedicated and have begun the transformation of your body. I’m not going to lie, 30 days goes by quick and it probably isn’t enough to get you to where you want to be. You have a great start, though, have seen some fast weight loss and are well on your way to getting into the best shape of your life.
Nutrition Tips
Here are some ways to assure that you put your body into optimum fat burning/health mode:
Don’t drink sugary sodas or beverages.
Drink 10 or more glasses of water each day
Keep foods low in nutrition and high in calories to a minimum. This means:
processed foods
fried foods
snack foods (cake, candy, cookies, ice cream, etc)
Eat fruits and veggies
They are a great source of fiber, anti-oxidants, vitamins & minerals
Eat lean protein sources (1 gram per pound of body weight at least)
eggs, fish, low-fat turkey, lean read meat, low-fat dairy
Eat slow burning carbohydrates for energy
oatmeal, sweet potatoes, beans, lentils and other veggies
Eat good sources of dietary fats (60-100 grams per day). This means:
nuts (peanuts, almonds, walnuts, pistachios, etc)
avocados
seeds
fatty fish (takes care of protein source, too!)
oils such as Olive, Flax, Canola and Sesame
Don’t worry if you mess up your diet … pause, focus and get back to it