The Heavyweight

Your problem is your diet. We know that's the last thing you want to hear, but it's the first thing you need to fix. We'll say this loud and clear: It doesn't matter what kind of training you do, or how much-if you're eating too many calories or the wrong foods, you will not lose fat.

Drink Water

Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.

Do More Work

To maximize fat loss in training, "you need to do a lot of work in a short amount of time," Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training.

In the sessions that follow, you'll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets.

You'll find you have to rest less over time, even as the reps add up. On days you don't lift, perform high-intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15-20 minutes.

Cheat Only Once Per Week

You should be strict about your diet every day, but you get one meal a week to eat whatever you want. That's it.

If your discipline wavers in any department, don't let it be your nutrition. Did we mention that your problem is really your diet?

Eat Protein At Every Meal

It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.

Avoid Starchy Carbs

Potatoes, pasta, and bread should be eaten sparingly, if at all, and only around workouts. Most of your carbs should come from a wide spectrum of vegetables and some fruits.

Change Your Life, Change Your Body

Losing fat requires a big shift in your daily habits—in the gym, the kitchen, and nearly every other place.

Stay Lean And Strong

When dieting hard, you may start to lose muscle size and strength. To combat this, do some heavier training from time to time. Try lowering the reps and increasing the weight in the fat-loss workouts presented here.

Do 6 reps the first week of the cycle, 8 the second, and 10 in the third. You can do three weeks of the workouts as prescribed and then another three weeks of 6, 8, and 10 reps. Alternate cycles.

Day 1

Directions

Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.

Time Needed: 45 min. or less

How to Do It: Perform the exercises marked with letters as a circuit. Do one set of A, then one set of B, and then C before resting. Repeat until all the prescribed sets are completed for the circuit.

You'll do three sets for each exercise every week, but the reps will vary like so.

• Week 1: 8 reps per set
• Week 2: 10 reps per set
• Week 3: 12 reps per set
• Week 4: Repeat the cycle with heavier weights

Exercise 1A. Front Squat (Cross-grip)

(3 sets of 8-12 reps)

Cross your arms over your chest, step under the bar. Press the bar into your collarbone with your fingers.

Keep your elbows high as you lift the bar off the rack and lower yourself into a squat.

Exercise 1B. Neutral-Grip Pull-up

(3 sets of 8-12 reps)

Use a pull-up bar with parallel-grip handles or hook a V-grip handle from a cable station over the bar.

Hang with your palms facing each other and then pull yourself up.

Exercise 1C. Triceps Push-down

(3 sets of 8-12 reps)

Attach a rope handle to the high pulley of a cable machine and grasp one end in each hand. Bend your elbows and hold them tight at your sides.

Extend your elbows and pull the handle apart.

Exercise 2A. Dumbbell Flyes

(3 sets of 8-12 reps)

Hold a dumbbell in each hand and lie back on a flat bench. Extend your arms over your chest.

Keep a slight bend in your elbows as you open your arms wide and lower the weights until your hands are in line with your shoulders.

Exercise 2B. 45-Degree Back Extension

(3 sets of 8-12 reps)

Mount a back extension apparatus and brace your legs and upper thighs. Bend your hips and lower your body until you feel your lower back is about to lose its arch.

Squeeze your glutes and pull yourself back up.

Exercise 2C. Exercise Ball Pull-in

(3 sets of 8-12 reps)

Get into pushup position and rest your feet on a Swiss (exercise) ball. Keep your arms straight and bring your knees toward your chest without losing the arch in your lower back.

Day 2

Exercise 1A. Incline Bench Press

(3 sets of 8-12 reps)

Set an adjustable bench to about a 40-degree incline and lie back on it. Grab the bar with a grip slightly wider than shoulder width and lower it to your upper chest.

Squeeze your glutes and press your heels into the floor as you press it back up.

Exercise 1B. Wide-Grip Romanian Deadlift

(3 sets of 8-12 reps)

Hold the bar with an overhand grip as wide as you can. Keeping your lower back arched, bend your hips back until you feel a stretch in your hamstrings.

Pull yourself back up to the starting position.

Exercise 1C. Standing Calf Raise

(3 sets of 8-12 reps)

Use a calf raise machine, or stand on a low box or step with a dumbbell in each hand.

Lower your heels until you feel a stretch in your calves and then raise yourself up onto the balls of your feet.

Exercise 2A. Goblet Squat

(3 sets of 8-12 reps)

Hold a heavy dumbbell at chest height with both hands. Keep your lower back arched as you squat down.

Exercise 2B. Alternating Rear Lunge

(3 sets of 8-12 reps)

Exercise 2C. Decline Crunch

(3 sets of 8-12 reps)

Sit on an adjustable bench set to a 20-degree decline, arms crossed in front of you. Pull yourself off the bench and into a seated position using only your core.

Day 3

Exercise 1A. One-Arm Side Deadlift

(3 sets of 8-12 reps)

Stand with your feet shoulder-width apart, holding a dumbbell by your side. Bend your hips back and lower your body as far as you can without losing the arch in your back.

Exercise 1B. Neutral-grip Dumbbell Bench Press

(3 sets of 8-12 reps)

Lie back on a flat bench with am dumbbell in each hand and palms facing each other. Press the weights up over your chest.

Exercise 1C. Alternating Dumbbell Bicep Curl

(3 sets of 8-12 reps)

Each curl on both sides is one rep.

Exercise 2A. Seated Cable Row

(3 sets of 8-12 reps)

Attach a rope handle to a cable station and sit with your knees slightly bent, back straight, and chest out. Grasp one end of the rope in each hand and squeeze your shoulder blades together as you pull the handle toward your chest.

Exercise 2B. Standing One-arm Dumbbell Overhead Press

(3 sets of 8-12 reps)

Complete your reps and then switch arms and repeat.

Exercise 2C. Exercise Ball Roll-out

(3 sets of 8-12 reps)

Perform the roll out as described for the ab wheel.