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Train at Home. No Equipment Needed! Bodyweight based program perfect for training at home, outdoors, or when traveling. Burn Fat, lose weight, and get the rock hard body of your dreams with just six workouts a week for 40 minutes per day.
Perfect for all levels of fitness - so whether you are a beginner looking to get in shape / lose your belly or you are a fitness pro looking to mix up your workouts the Bodyweight Fat Blast 6.0 is what you want! Modified versions of each exercise allow people of all fitness levels to push themselves to the best of their ability.
The Bodyweight Fat Blast 6.0 is designed mainly for at HOME fat loss/tone up/get in great shape/get shredded type of goals. If packing on muscle, size, strength are your goals I would suggest checking out the Armstrong Fitness - "Muscle Builder 5.0", "5 X 5 Workout", or "Body Builder 4.0" workouts.
This workout is also perfect for busy mothers or those on maternity leave!
This is a 6 week PLAN and INCLUDES A FULL EATING PLAN!!
See workout notes section for details.
**Please read the disclaimer at bottom of this page before beginning this program.**
Don't forget to also follow Armstrong Fitness on Facebook - www.facebook.com/armstrongfitnessinfo
There is goal setting and nutritional information (including a FAT BURNING DIET you can follow with this program) found below the WORKOUT INSTRUCTIONS section.
The Fat Blast 6.0 Program requires zero equipment as all exercises are bodyweight based. So this makes it the perfect program for home, outdoors, or when traveling.
It is designed in way that people of all fitness levels can push themselves as hard as they can. So if you are a beginner and you find certain exercises too difficult make sure you modify them either by using an easier exercise you know or contacting Armstrong Fitness on here for the proper modified exercise. So for example, instead of doing a push up you can do push ups with your knees on the ground.
Intermediate to Advanced exercisers can feel free to make this program more difficult any way you see fit from adding in weights or using more advanced versions of exercises listed in the program. An example would be doing a side plank with a leg lift instead of a regular plank.
The Fat Blast program is broken up into 6 Workouts ... that should last around 40 minutes each.
Day 1 - Monday - Full Body 1
Day 2 - Tuesday - Lower Body
Day 3 - Wednesday - Cardio 1
Day 4 - Thursday - Upper Body
Day 5 - Friday - Cardio 2
Day 6 - Saturday - Full Body 2
Day 7 - Sunday - REST / LIGHT STRETCH
... Each of these Days have the same WARM UP...
WARM UP =
5 minutes – 1 minute of march on the spot, 1 minute of butt kicks, 1 minute of jumping jacks, 1 minute of skipping on air (pretend to be skipping without a skipping rope), 1 minute of leg shake outs and arm roll outs or hug yourself movement. You need to be loose, warm, and feel ready for your workout. If you don't find this accomplishes this pick up the intensity during warm up or perform some other cardio until you are.
Full Body 1, Full Body 2, Lower Body, Upper Body.
For these non Cardio days the format is a circuit - this means you start at exercise 1 and then move on to 2, 3, 4, 5, 6, 7. After completing 1 SET - so 30 seconds of all 7 exercises with 30 seconds of rest in between each one you can REST for an additional 2 minutes before Starting SET 2. You are to follow this pattern until you completed 5 SETS. Each set consists of 30 seconds of "work" - during this time you push yourself as hard as you can for that particular exercise keeping good form - followed by 30 seconds of "rest" (grab a drink - get ready for next exercise). Then you move on to the next exercise until you have complete this circuit of 7 exercises 5 times total...so for 5 Sets for a total of around 40 minutes. Again remember after each SET - you can rest an additional 2 minutes.
So on Day 1 Full Body you would start with Push Ups for 30 seconds, then rest 30 seconds, then you would do squat jumps for 30 seconds, then rest for 30 seconds, then follow this pattern until you complete crunches - this would be the end of SET 1 - where you would REST for 2 MINUTES - then you go back and repeat this process 4 more times. After your workout is finished - its a good idea to repeat the warm up but do it much lighter and perform some light stretching. FOR BEGINNERS - it's a good idea to push yourself but during the first week or two make sure to pace yourself so you can get a feel for the exercises and so you don't get burnt out too soon. And again remember to visit the Armstrong Fitness page to find modified versions of each exercise if they are too hard. And lastly remember just to do your best! Don't get discouraged ... trying and keeping going is half the battle to getting the body you want and burning the fat / dropping the pounds. For modified exercise versions if too hard/cause discomfort check Armstrong Fitness page.
Also make sure to STOP immediately if anything causes a lot of pain and see a health professional right away - Physician, Physio, PT, etc.
FOR MORE ADVANCED - you can push yourself as hard as you want and you can even extend the "work" timeframe or reduce the "rest" times or do both.
Cardio 1, Cardio 2
For the Cardio Days they have 2 different structures.
Cardio 1 = After your warm up perform 4 sets of the following ... i) 8 Minutes of walking (either around your living room while watching tv, or on the spot, or outside, or on treadmill, etc.) ii) 2 minutes of (alternate sides) knees to elbows. So you complete 8 minutes of walking followed by 2 minutes of elbows to knees and then back to walking, then knees, etc. for 4 times (sets). Both of these should be done at as high an intensity as possible - but at minimum maintain a medium brisk walking pace.
Cardio 2 = After your warm up ... This day has 10 exercises broken down into 2 groups of 5. You are to work through the first 5 exercises for 1 minute each - pushing yourself as hard as you can - then you are to rest for 2 minutes. Then you are to move on to the next set of 5 exercises. - Perform these for 1 minute each - pushing yourself as hard as you can - then you are to rest for 2 minutes. That is 1 set of each group of 5. Repeat this pattern 3 more times.
BASIC GUIDE - GOAL SETTING AND NUTRITION:
1) Goal Setting and Tracking Progress... In order to see the best results when it comes to getting the body you desire, Goal setting is a very important component. How can you work towards something (working out every day) if you aren't sure exactly what it is your working towards? So at Armstrong Fitness we strongly suggest you set goals to work towards. From "Training Specific" - such as I want to be able to do 30 push ups without resting... to "Body Specific" - such as I want to lose 15 pounds of fat and build lean strong muscle. Another thing to consider is to record your weight and take “before” pictures prior to starting this program. And to do the same thing every month along the way to track your progress.
For more help with this you can purchase a Goal Setting, Progress Tracking and Nutrition program from Armstrong Fitness by either contacting us directly here on Gym Nut or by emailing firstname.lastname@example.org.
2) Nutrition ... This program is designed to help you BURN FAT and LOSE WEIGHT and develop lean muscle. As with all training programs for the best results DIET makes up a HUGE piece of the puzzle. Unless you are eating the correct amounts of the right things - in addition to training - than you won't see the best results. Water consumption is also very important. You should be consuming water all day. And you should be consuming water previous to your workout, during, and after - not just during.
Gaining weight and losing weight, comes down to the basic principle of: **Calories IN vs. Calories OUT** With Fat Blast 6..0 one of the main focuses will be a CALORIE DEFICIT. This means you will need to be burning more calories than you are consuming. YOUR BODY NEEDS a calorie deficit to BURN FAT. A healthy rate to gain or lose weight is 1 to 2 pounds per week. 1 pounds is equal to 3,500 calories and 2 pounds is equal to 7,000 calories. So in order to lose 1 or 2 pounds per week you will need to be burning an additional 500 to 1000 calories per day (7 x 500 = 3,500 and 7 X 1000 = 7,000). Technically you can eat pretty much anything and as long as you are in a calorie deficit you will lose some weight – but in order to target burning fat and maintain/toning muscle, along with being healthier and feeding your body what it needs!!! you need a specific Macronutrient breakdown and certain foods that should be avoided.
There are a lot of different ways to calculate how many calories you need (your daily caloric needs) - but a basic rule of thumb when you are trying to burn fat/lose weight is to consume your body weight X 11-13 calories. So for the 200-pound person who wants to burn fat/lose weight – on average they would be consuming between 2200 and 2600 calories in combination with this exercise program to BURN FAT. (Some people have higher metabolisms and some people have more active jobs, etc. so these numbers aren't perfect and can be adjusted to be slightly higher or lower depending.) The structure of your diet in terms of MACRO (CARBS, PROTEIN, FAT) nutrients is also very important. A good structure to follow to BURN FAT while also maintaining as much muscle as possible is 50% carbs (complex like quinoa/brown rice - not simple carbs like sugar), 30% protein, and 20% Fat - along with that calorie deficit.
For a Diet that lays everything out like this contact Armstrong Fitness on Gym Nut or send an email to email@example.com
Or you can follow these BASIC DIET RULES below and try to match everything up as best as possible so that you don't go above the daily amount of calories you should be consuming for FAT LOSS / along with trying to consume a similar macronutrient breakdown mentioned above 50/30/20.
BASIC DIET RULES
1) AVOID / Don't Consume: Anything with MSG, Anything with HFCS, Any TRANS FAT, FAST FOOD, PROCESSED or PACKAGED FOOD, White Bread, Chips, Pop/Soda, Diet Pop/Soda, Juice, Chocolate, Candy, Cookies, Biscuits, Cakes, Pastries, Muffins, a lot of sauce on your food (replace with less calories/sugary stuff) or ALCOHOL!
2) Drink 2 or More Liters of Water Per Day. Aim for 3 Liters on training days.
3) Daily Meals will consist of the following ... 2 of your meals will consist of Protein Shakes...If you are over 200 pounds this shake should contain 2 scoops of protein powder, 1 banana, 2 Tbsp ground flaxseeds, 2 cups of unsweetened almond milk and you can also add in another cup of berries if you like. If you are between 150-200 pounds this shake should contain 1 scoop of protein powder, 1 banana, 2 tbsp ground flaxseeds, 2 cups of unsweetned almond milk and you can also add in another cup of berries if you like. If you are between 100-150 pounds this shake should contain 1 scoop of protein powder, 1 banana, 1 tbsp ground flaxseeds, 1 cups of unsweetened almond milk, and you can also add in another cup of berries if you like. MAKE sure to add a little water or ICE to add some more fluid / make this colder if need be. So you have those shakes at either breakfast, lunch, or dinner. And than 1 meal will consist of a regular meal with the following breakdown...if you are over 200 pounds you can consume 1 and 1/2 cups of some kind of healthy whole carb at dinner like brown rice, quinoa, yellow split peas, whole wheat pasta, etc. If you are less than 200 pounds this amount drops to 1 cup. Also with this meal you can have whatever cooked veggies you want and as much (lean) protein as you want or are hungry for. Only eat what you can while sitting at the table. This meal could be breakfast where the whole carb is regular oatmeal and protein/veggies such as a veggie omelet, etc. Or it could be a lunch or dinner that is something like chicken and cooked veggies over rice. Avoid using a tonne of oil or butter in your cooking. So this meal will be breakfast, lunch, or dinner depending on when you have your shakes.
4) You can Snack on raw fruits, veggies, and other safe snacks throughout the day to satisfy your hunger. You can eat the F and V plain or dip them in a reasonable amount of hummus or guacamole. Safe snacks include: i) all natural peanut butter and raisins on celery, ii) small amounts of dried fruit, iii) small amounts of nuts and seeds - example handful of almonds. If you are under 200 pounds you shouldn't consume more than 1 handful of almonds a day. If you are over 200 pounds you shouldn't consume more than 2 handfuls a day. If you are starving at night eat some zero fat greek yogurt or have some more almond milk.
5) After 14 Days of this - you follow the same pattern but for your supper meal you can eat whatever you want. The rule is though once you get up from the table you are done ... and don't eat so much that you make yourself feel sick. The above diet rules won't necessarily work for everyone but is a good place to start in regards to choosing whole, healthy foods, and reducing the junk/excess calories
... For a diet that goes over the numbers more or a customized diet, etc. that takes out all of the guessing work for you ... contact Armstrong Fitness here on Gym Nut or by emailing firstname.lastname@example.org
Also keep in mind there are also other factors such as body type, genetics, and things like the amount of proper rest/sleep you get can affect how effective a training program/nutrition plan can be. If you are considering taking a pre-workout it is suggested that you simply drink Green Tea 45 minutes before a workout to get a little kick.
Fat Burner 6.0 - PART 2 - COMING SOON They are a similar structure but focus on building the body in slightly different ways.
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietician. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, etc.
One of a selected OFFICIAL GYMNUT TRAINERS
With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
We only offer top notch programs that will allow you to reach the fitness goals you desire (All of our workouts also contain at leat some diet and nutrition info - some contain full nutritional guides).
We have been providing online training for over 6+ years and know exactly how to communicate things so all of your questions are covered.
We truly believe that "Hard work, training right and eating right do yield results - you just have to stick to it!"
By checking out our "workouts" below you will see we have training programs and diets available for any and all fitness/body composition goals/situations. You can unlock almost all of these programs/diets for free by sharing them via social media.
We promise you won't find any other programs on GymNut that will offer as detailed instructions and information included with their programs.
For additional info and Customized Plans please contact us here.
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We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.