Quick Fix Fat Loss is your complete expert guide to losing body fat faster than you ever thought possible, while also building new muscle mass to transform your physique fast. Inside you’ll find your complete six-week fat-burning training plan - with detailed form guides to make each move more effective - that you can follow either at the gym or at home. There’s also a detailed guide on eating for faster fat loss plus the sports nutrition products that can help you get results faster. It’s all you need to burn off your belly for good.
Welcome!
Get lean in just eight weeks
YOUR 8-WEEK QUICK-FIX FAT LOSS PLAN
How to make every workout your best ever • Follow these six tips to get the fat loss results you want faster
How it works • Here’s the theory behind the plan
Key workout variables • Here’s what the main training terms mean in practice
WEEK 1
Workout 1 • This body weight circuit will get your heart pumping hard and fast
Workout 2 • A body weight circuit that works all your major muscle groups
Workout 3 • The addition of dumbbells as extra resistance works you far harder
Workout 4 • It’s the final circuit of the week, so push yourself as hard as you can
WEEK 2 • The four circuits this week are the same as in week 1 but with a big difference that’ll make your heart, lungs and muscles work even harder: you’ll do each move for 45 seconds, up from 30 seconds in the previous week. This is a significant increase in workload, so you’ll get an extra minute to rest between circuits.
Workout 5 • Focus on moving through a full range of motion for every rep
Workout 6 • Make sure you stick to the three-minute rest periods
Workout 7 • If the reps are too easy, then switch to heavier dumbbells
Workout 8 • If you start to struggle switch to lighter dumbbells and keep going
WEEK 3
Workout 9 • Do each move for 45 seconds and rest for two minutes at the end
Workout 10 • Perform each rep of each move quickly but with correct form
Workout 11 • Attempt to keep your core tight for the duration of each circuit
Workout 12 • Focus on breathing deeply and consistently to take in more air
WEEK 4
Workout 13 • Do each move for 60 seconds and rest for three minutes at the end
Workout 14 • Don’t be afraid to use heavier weights if the moves feel too easy
Workout 15 • Move your muscles through their full range for every rep
Workout 16 • Focusing on how your muscles move makes them work harder
WEEK 5
Workout 17 • Do each move for 45 seconds, then move on to the next one
Workout 18 • Keep each rep fast but controlled to get your heart rate up
Workout 19 • Try listening to music to keep your body moving consistently
Workout 20 • Quality reps are better for your body so prioritise proper form
WEEK 6 • To make this week a little harder than last week, which is the key to making progress quickly, you’ll do each exercise for a total of 60 seconds. At the end of the circuit you’ll get an extra minute of rest – so three minutes in total – to recover. You’ll still do five complete circuits per workout.
Workout 21 • Do each move for 60 seconds and rest for three minutes at the end
Workout 22 • Use your rest between circuits to rehydrate with cold water
Workout 23 • Move around during your rest period to keep your muscles warm
Workout 24 • Remember to keep your core tight for every move to work your abs
WEEK 7 • It’s the final fortnight of your eight-week plan, so now is the time to push on and give it everything you’ve got to give yourself the best chance of ending the programme with the...
