Fat Inferno
- The Ultimate Weight
Loss Program
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Fat Inferno - The Ultimate Weight Loss Program
First of all - congratulations on taking the first step in getting your body in great shape.
13 years of experience and research have gone into this program. It will tone your muscles and burn
calories – a combination research has proved, is the most effective at helping people to lose weight.
To get the most out of this program, please also read the weight loss nutritional articles relevant to
you - as these will complement the exercises here.
Program instructions:
1. To maximise gains and avoid injuries, it is important to follow the exercises in the order
prescribed
2. In order to maximise your gains from this workout, you may find some of the following
articles which explore the psychological side of weight gain helpful
 5 Steps to Curb Closet Eating – Add Finally Shed those Unwanted Pounds
 Are these Psychological Reasons behind your Weight Gain?
 How can I get my Diet to Work for Me?
3. As with all workouts, if for whatever reason one of the exercises hurts or doesn’t feel right,
stop doing it for that day. If it continues to be a problem, email me on
[email protected] and I will investigate for you.
Nutrition
The key principle in weight loss is - if you are burning more calories that you are consuming (or vice
versa), you will lose fat.
So what are the ideal number of calories you need in a day? This varies from one person to another,
depending on lifestyle, size, age etc. However, the table below shows the requirements for the
average man and woman:
Gender
Calories needed per day to
maintain weight
Target calorie intake
to lose weight
Man
2500
1500-2000
Woman
2000
1500
Losing weight while exercising
Throughout this 6-pack program you will work hard. Research states that we need a caloric deficit of
500 – 1000 kcals per day in order to lose weight. However, this is complicated by the fact that as you
will be working out - you will need to eat!
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So how do you eat enough to be able to exercise and yet lose weight? The answer depends on the
level of activity and the amount (and what!) you are consuming.
To best way to get around this is, to count the calories you are consuming and burning, using an app
like myfitnesspal. If you need to lose fat, aim for the target calories above.
What to eat?

Pound for pound there are more calories in fat than in carbs.

Processed foods are full of sugar and salt (and as a side note, chemicals) both of which are
sworn enemies of both your waist and heart, so should also be avoided.
So what can you eat?
Cooking from scratch using raw ingredients, will help you will lose weight, get more nutrients and
save money. You should choose predominately:

White meat

Eggs

Dairy (some people will argue against this but that’s
for another day)

Fruit

Vegetables

Nuts and pulses

Plus grain products made with 100 percent whole-wheat flour.

All snacks, takeaways, deep fried anything, junk food and sugary drinks need to be pretty
much eliminated from your diet.
Top 5 nutrition tips:
1. Eat like a king in the morning, a prince in the afternoon and a pauper in the evening – clichéd
but true.
2. Consume 3-4 litres of water a day, and 6 small meals to keep your blood-sugar levels steady
3. Do not go without food for more than three hours, otherwise the body will suppress its
calorie-burning capacity.
4. Don't snack after 11pm and don’t eat fatty foods within 3 hours of sleep as this effects your
sleep – reducing muscle recovery (definition) time
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5. A study found that drinking 1 sugary drink a day can lead to you consuming 358 extra
calories per day. Therefore limit or avoid liquids such as juices, soft drinks and alcohol.
Example of a Typical Day

7am: Oatmeal porridge with raisins and natural yogurt, washed down with tea or/and water.

10am: Piece of fruit such as a banana (contains potassium which is great for muscle
function) or and an apple (rich in important antioxidants, flavonoids and dietary fibre).

12pm: Chicken breast with spinach, cherry tomatoes and sweet potato.

2pm: Piece of fruit such as an orange (contains vitamin c (an antioxidant which it is claimed,
can block post-workout cellular damage by free radicals) and dietary fibre). I’ve also
discovered from my wife’s family in Brazil, that oranges are great when you have
indigestion…

4pm: Banana or an apple - whichever you didn’t have earlier

6-8pm: Grilled tuna steak with broccoli, carrots, kale, quinoa and low salt soy sauce.

Sip water regularly throughout the day - your body absorbs more water when sipping, as
opposed to drinking a lot at 1 time
Final Pep Talk
You now have the program, and all the nutritional and recovery information needed to put on some
serious muscle. Whether you lose weight is now in your hands.
To help you succeed, I have included a summary of Craig Balentyne’s 7 steps to achieving any goal –
following these steps will help make it easier for you to hit yours.
1. Establish your high-level goal and break it down – in this case you want to put on
muscle. Break this goal down into:
 Nutritional goals
 Body fat goals
 Commit to all 3 workouts every week
2. Planning – establish a regular time to work out. You will be far less likely to miss a
session here and there
3. Accountability - research shows that making yourself accountable to an authority figure
who will kick your arse, increases your chances of success.
4. Social support – if your authority figure is your success coach, then your social support
network acts as your cheerleaders. They are the people who are always there to cheer
you on and support you through the tough times.
 If you need someone to be a success coach or cheerleader for this program, join
our private Weight Loss forum on Facebook
5. Meaningful incentives - there are 2 ways to implement incentives to achieve your goal
the “carrot” or the “stick.” The “carrot” approach is based on a reward you’ll give
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yourself for taking action and hitting detailed and overall goals. A forfeit usually works
pretty well for the stick, there goes that nice cold beer you were so looking forward to…
6. Take action – decide on a start date, pick a regular time and place where you will work
out.
7. The big deadline – link this to number 6 above. If you commit 100% to all my workouts,
12 weeks from your start date you will be going out shopping for smaller clothes.
Finally best of luck. Enjoy the program and enjoy your new body when you get it!
The Program
Weeks 1 to 4 - Setting the Stage
Workout 1
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Jumping Jacks (4)
Take a 30 sec break after
the warm up
Sets
Reps/Tim
e (secs)
Warm up
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Comment
Do all exercises in warm up
then repeat a second time
Main Workout
Counter balance squat (3)
Plank (5)
Press ups (2)
Side planks (6)
Run on the spot as quickly
as you can for 20 seconds
(7)
Jog for 60 seconds (1)
Shadow boxing (8)
10
30 secs
10
30 secs
Superset x
2
30 secs
30 secs
Superset x
2
20 secs
60 secs
30 secs
3
30 secs
60 secs
Superset x
2
Workout 2
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Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat.
Side Planks are 30 secs each
side
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Box for 30 secs, rest for 60
secs. Repeat 3 times. Careful
only to punch out 3/4 of the
way so as not to strain your
shoulder
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Sets
High knees (9)
Take a 30 sec break after
the warm up
Reps/Tim
e (secs)
Warm up
Rest bet
sets
30 secs
5
5
None
None
None
30 secs
None
Comment
Do all exercises in warm up
then repeat a second time
Jog while bringing your knees
up as far as you can
Circuit
Main Workout
The following workout is a circuit - perform all exercises back to back. Take a 2 min break then
repeat
Double leg glute bridges
(10)
10
n/a
Press ups (2)
10
n/a
Inverted rows (11)
10
n/a
Jumping Jacks (4)
30 secs
n/a
Bench dips (12)
10
n/a
Plank (5)
30 secs
n/a
Burpees (13)
n/a
Side planks (6)
30 secs
2 mins
30 secs each side
Workout 3
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Mountain climbers (14)
Take a 30 sec break after
the warm up
Sets
Reps/Tim
e (secs)
Warm up
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Main Workout
10
Walking lunges (15)
2
Side planks (6)
Side to side hops - 2 feet
(19)
Plank (5)
Bench dips (12)
2
30 secs
30 secs
2
2
2
20
30 secs
10
30 secs
60 secs
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Comment
Do all exercises in warm up
then repeat a second time
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Mountain climbers (14)
Shadow boxing - punch
straight up over your head
(15)
Squat bouncers (16)
2
30 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
2
2
30 secs
30 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
60 secs
Weeks 5 to 8 - Full on - let's melt this fat away!
Workout 1
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Jumping Jacks (4)
Take a 30 sec break after
the warm up
Sets
Side planks (6)
Run on the spot as quickly
as you can for 30 seconds
(7)
Jog for 45 seconds (1)
Shadow boxing (8)
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Main Workout
15
Counter balance squat (3)
Plank (5)
Press ups (2)
Reps/Tim
e (secs)
Warm up
Superset x
3
Comment
Do all exercises in warm up
then repeat a second time
Superset - complete 2
exercises back to back, take a
30 sec break & repeat twice
Superset - complete 2
exercises back to back, take a
30 sec break & repeat twice.
Side Planks = 30 secs each
side
30 secs
15
30 secs
Superset x
3
30 secs
30 secs
Superset x
3
20 secs
45 secs
30 secs
3
60 secs
60 secs
Superset - complete 2
exercises back to back, take a
30 sec break & repeat twice
Box for 30 secs, rest for 60
secs. Repeat 3 times. Careful
only to punch out 3/4 of the
way so as not to strain your
shoulder
Rest bet
sets
Comment
Workout 2
Exercise
Sets
Jog on the spot (1)
Circuit
Reps/Tim
e (secs)
Warm up
30 secs
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None
Do all exercises in warm up
then repeat a second time
Press ups (2)
Bodyweight squats (3)
High knees (9)
Take a 30 sec break after
the warm up
5
5
None
None
30 secs
None
Jog bringing your knees up as
far as you can
Circuit
Main Workout
The following workout is a circuit - perform all exercises back to back. Take a 2 min break then
repeat
Double leg glute bridges
(10)
15
n/a
Press ups (2)
15
n/a
Inverted rows (11)
15
n/a
Jumping Jacks (4)
60 secs
n/a
Bench dips (12)
15
n/a
Plank (5)
60 secs
n/a
Burpees (13)
n/a
Side planks (6)
30 secs
2 mins
30 secs each side
Workout 3
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Mountain climbers (14)
Take a 30 sec break after
the warm up
Sets
Reps/Tim
e (secs)
Warm up
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Main Workout
15
Comment
Do all exercises in warm up
then repeat a second time
Walking lunges (25)
3
Side planks (6)
Side to side hops - 2 feet
(19)
Plank (5)
Bench dips (12)
3
30 secs
30 secs
3
3
3
30
60 secs
15
30 secs
Mountain climbers (14)
Shadow boxing - punch
straight up over your head
(15)
Squat bouncers (16)
3
60 secs
60 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
3
3
60 secs
60 secs
60 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
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Weeks 9 to 12 - The Final Straight - I haven't looked like this since I was a
teenager!
Workout 1
Exercise
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Jumping Jacks (4)
Take a 30 sec break after
the warm up
Sets
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Main Workout
15
Single leg squat (17)
Plank (5)
Divebomber Press ups
(18)
Reps/Tim
e (secs)
Warm up
Superset x
3
60 secs
30 secs
15
Side planks (6)
Superset x
3
30 secs
30 secs
Shuttles (20)
Jog for 60 seconds (1)
Superset x
3
60 secs
60 secs
30 secs
Shadow boxing (8)
3
90 secs
Comment
Do all exercises in warm up
then repeat a second time
Superset - complete 2
exercises back to back, take a
30 sec break & repeat twice
Superset - complete 2
exercises back to back, take a
30 sec break & repeat twice.
Side Planks = 30 secs each
side
Set cones or a something
similar 5 metres apart. Sprint
between the 2 cones for 60
seconds
60 secs
Box for 30 secs, rest for 60
secs. Repeat 3 times. Careful
only to punch out 3/4 of the
way so as not to strain your
shoulder
Rest bet
sets
Comment
Workout 2
Exercise
High knees (9)
Take a 30 sec break after
the warm up
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Sets
Reps/Tim
e (secs)
Warm up
30 secs
5
5
None
None
None
30 secs
None
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Do all exercises in warm up
then repeat a second time
Jog bringing your knees up as
far as you can
Circuit
Main Workout
The following workout is a circuit - perform all exercises back to back. Take a 2 min break then
repeat
Single leg glute bridges
(21)
15
n/a
Decline Press ups (22)
10
n/a
Inverted rows (11)
15
n/a
High knees (9)
90 secs
n/a
Bench dips (12)
15
n/a
Plank (5)
60 secs
n/a
Burpees (13)
90 secs
n/a
Side Plank (6)
30 secs
2 mins
30 secs each side
Workout 3
Exercise
Sets
Circuit
Jog on the spot (1)
Press ups (2)
Bodyweight squats (3)
Mountain climbers (14)
Take a 30 sec break after
the warm up
Reps/Tim
e (secs)
Warm up
Rest bet
sets
30 secs
5
5
30 secs
None
None
None
None
Comment
Do all exercises in warm up
then repeat a second time
2 mins
Main Workout
15
Step ups (23)
3
Side Plank (6)
Jump squats (24)
3
3
30 secs
10
30 secs
Plank (5)
Bench dips (12)
3
3
60 secs
15
30 secs
Burpees (13)
Shadow boxing - punch
straight up over your head
(15)
Squat bouncers (16)
3
90 secs
60 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
3
3
90 secs
90 secs
60 secs
Superset - complete 2
exercises back to back, take a
30 sec break then repeat
Congratulations on completing this program, you now have a stronger, leaner body. The next step is
keep your new body. In order to do this, you have two choices:
1. Repeat the same program
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2. Move up to the next level – the muscle gain program. While this has been scientifically
proven to help you gain muscle, it will also help you to continue to lose weight. This program
will help men put on serious muscle and because of hormonal difference, women will gain
muscle without bulking up. Give it a try now and get the sculpted body you always wanted!
If you have any questions on the above, please drop me a line on:
[email protected]
www.sportsperformanceonlinecoaching.com