24/7 Fat Loss Workout – Day 1 of Advanced Version

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

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Advanced 24-7 Fat Loss Workouts

Main Program - Phase 1 - Day 1 - Workout A

  • Do 1 warm-up set with 50% of regular weight for exercises 1A-1C.

1A) DB Reverse Lunge – 8 reps per side (2-0-1)
B) DB Chest Press – 8 reps (3-0-1)
C) DB Row -8 reps per side (2-0-1)
D) Stability Ball Rollout – 12 reps (3-0-1)

  • Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

2A) DB Squat – 30 seconds
2B) Close-Grip Push-up  -30 seconds
2C) DB RDL – 30 seconds
2D) 1-Arm DB Squat & Press – 30 seconds per side

  • Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

3A) Burpees -30 seconds
3B) Total Body Extension – 30 seconds
3C) Jumping Jacks – 30 seconds

  • Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each. End workout.

Stretching

 

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Comments

5 thoughts on “24/7 Fat Loss Workout – Day 1 of Advanced Version

  1. Wow, I love circuits like how you wrote out in this blog post. I think by doing circuits and keeping rest times short, we can achieve maximal fat loss and lean muscle gains.

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  2. Pingback: 5 Tips for Better Bulking | My Fitness Pins

  3. Hi Vince, does No nonsense muscle building program work for the guy with extra fat as well? I’m 5ft 8.5inch, 165lb with 20% body fat. Should I first bring down my body fat lower or bulking up as you advised in your above mentioned program?

    Thanks in advance

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  4. Dear Mr. Vince Delmonte,

    Your blogs are very interesting and full of information. I’ve gained a solid 10-15 pounds of muscle I believe from following your advice. Thank you very much for your time as you asked me to post the questions here or on your blog so you can even share with your fans on Facebook. It is an honor to have you as a source for my research paper. You are the one of the most intelligent people in the business and I appreciate your insight. Take your time to answer the questions, but I would prefer them to be completed by Friday or Saturday. I understand if you are busy. Thank you, have a wonderful weekend.

    1.) What is your name?
    2.) What is your occupation? Where do you work?
    3.) What education or certifications do you possess?
    4.) How old were you when you decided to pursue this career and lifestyle? What caused your decision or who influenced you?

    5.) What type of bodybuilding goals do you want to achieve in the future?
    6.) How has the bodybuilding industry changed since the 1950s?
    7.) Why are people resorting to supplements instead of acknowledging the natural principles of bodybuilding?

    8.) What is the difference between the bodybuilders in the 1950s and the bodybuilders of today?

    9.) Why can’t all individuals perform workout programs such as P90x and Insanity? Does their fitness level affect their results?

    10.) Why won’t the diets that come with workout programs necessarily work for everybody?

    11.) What are the lies that supplement companies are keeping from consumers?
    12.) What are the different types of steroids? GNC sells over-the-counter steroids to the public in different forms. How do the steroids break down once they are inside the body?
    13.) How can an individual gain lean muscle mass or lose weight without pills or unnatural supplements?

    14.) What is really inside a whey protein supplement? How much does it cost to make and how much does the consumer pay for it typically?

    15.) How often does a person need to train each week to gain or lose weight?
    16.) Why are people wasting their time and money with ‘miracle’ programs that continue to promise results that they don’t achieve?

    17.) How can individuals lose weight for the long-term when finding the right nutrition plan and workout program?

    18.) How has the lifespan of bodybuilders changed over the years?
    19.) Several adults and teenagers believe drugs and supplements are the ‘quick fix’ of achieving a classic muscular physique without putting in the time to workout. What obstacles are keeping them from working out? What is your opinion and what type of advice would you give to them?

    20.) Why do the appearances of some bodybuilders today have a more unbalanced physique that can look grotesque at times?

    21.) What type of impact has the change from a more natural way of bodybuilding to an unnatural way of gaining muscle had on society?

    22.) What sort of foods should a person eat to gain or lose weight? What foods should he or she stay away from?

    23.) What types of supplements are beneficial to an individual?
    24.) It seems like men and women are more judgmental about their appearance to look like that person on the fitness magazine or supplement bottle. Why won’t these people achieve the same results as the people on the magazine with a supplement or new workout technique?

    25.) What advice would you give someone that truly wants a lean and athletic physique or just wants to lose weight and gain self-confidence whether it is a boy or girl?

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