The Complete Fat Loss Guide!!

After over two years of pouring our blood, sweat, and tears into “The Complete Fat Loss Guide,” it is finally done!

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Get up & Get it Done!

I get it. Who in their right mind wants to wake up at 4:30 in the morning and drive to the gym, workout, and then drive back and get ready for work? That sounds like insanity to me. Ain’t nobody got time for that! What if you didn’t have to do any driving? Would you finally stop complaining and coming with excuses about not having time to workout? What if all you needed was 10 minutes? Do you see a pattern here? I’m kicking all of your excuses’ ass! 10 minutes! That’s all you need. A quick morning workout!


Benefits of working out in the morning


  • Better focus
    • A recent study by the British Journal of Sports Medicine found that sedentary overweight/obese older adults who exercised in the morning showed improvements in visual learning, attention, and decision-making (1).


  • More activity
    • A study by Brigham Young University found that women who exercised in the morning were more active for the rest of the day than those who did not exercise (2).


  • Better performance
    • Researchers found that those who exercised in the morning improved their peak anaerobic power in both the morning and evening. Those who worked out in the evening improve their peak anaerobic power in the evening but not in the morning (3).


Fasted exercise

I’m pretty sure all of us have heard that skipping breakfast burns more body fat than eating before exercising; unfortunately, it is not that simple.┬áStudies have shown that fasted exercise does not have a metabolic advantage over fed-state exercise (4).

You can read our article about the detriments of fasting here.


The Morning Workout

This workout is as many rounds as possible or “AMRAP” for short.
Thirty mountain climbers buy-in. That means you gotta complete these mountain climbers to start your workout.
15-minute workout:
12 dumbbell split squat to biceps curl (6 per leg)
20 seesaw presses.
That’s one round.


12 split squat to biceps curl (6 per side)



20 seesaw press (10 per side)

Pick a weight that is challenging but allows you to perform the exercise in a controlled, safe manner. This movement can also be performed with dumbbells.


Muscles targeted in this morning workout:
  • Shoulders
  • Biceps
  • Glutes
  • Legs
  • Core


This quick morning workout will make you sweat, raise your heart rate, and build muscle. All in about 15-16 minutes and without having to drive anywhere or spending hours at the gym. Now you’ll have a lot more time to get things done, and more importantly, you’ll have the energy to kick the day’s ass! Get it done!

Remember that although these workouts could help you change your body composition, the main driver of fat loss is a calorie deficit.

If you’re struggling to lose weight, “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.