Michael Berg - 101 Fat-Burning Workouts & Diet Strategies For Men: Everything You Need to Get a Lean, Strong and Fit Physique

This publication is based on articles written by Chris Aceto, Jeanine Detz, Jon Finkel, Bill Geiger, Matthew G. Kadey, Peter McGough, Jimmy Pea, Carey Rossi, Jim Stoppani, PhD, Mark Thorpe, Eric Velazquez and Joe Wuebben.

Cover photography by Michael Darter.

Photography by Per Bernal, Art Brewer, Charles Imstepf Studios, Michael Darter, Kevin Horton, Iconmen.com, Naj Jamai, Blake Little, Ian Logan, Geoffrey Nicholson, Joaquin Palting, Robert Reiff, Marc Royce, Ian Spanier, Brian Velenchenko and Pavel Ythjall.

Project editor is Michael Berg, NSCA-CPT.

Project managing editor is Vicki Baker.

Project copy editors are Erin Newman and James Riley.

Project design by Michael Touna and KiWon Ballman.

Photo assistant is Amina Cruz.

Editor in Chief/Group Editorial Director of Muscle & Fitness is Peter McGough.

Founding Chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker.

2008, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by Photostat, microfilm, Xeroxgraphy, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin St., Woodland Hills, CA 91367, Attn: Rights and Permissions.

ISBN: 978-1-60078-205-3

Printed in USA.

CHAPTER 1
Ultimate Training Guide

Build the perfect workout and the perfect body with routines and instruction on exercises for your back, chest, shoulders, biceps, triceps, forearms, quadriceps, hamstrings and calves. Workouts 1-86

CHAPTER 2
Fast-Forward Your Fat Loss part 1

Achieve your best condition ever with this comprehensive training and cardio workout plan, designed for a leaner you in five weeks. Workouts 87-91

CHAPTER 3
Fast-Forward Your Fat Loss part 2

Now that youve completed the first five weeks, take it home with this four-week fat-melting program. Workouts 92-97

CHAPTER 4
Ab training 101

Take the guesswork out of sculpting a six-pack with these simple guidelines and exercises. Workout 98

CHAPTER 5
Better Abs in Five Weeks

If a great set of abdominals is your number-one fitness goal, this is the plan for you: a focused and intense regimen to help shape up your core in five weeks. Workouts 99-101

CHAPTER 6
Complete Guide To cardio

Find everything you need to know about cardio the when, the why, the how and the how much all in one fat-fighting chapter.

CHAPTER7
Fit With HIIT

Science is dropping the hammer on endless bouts of steady-state cardio. If youre looking to get peeled without losing muscle mass in the process, high-intensity interval training may be the answer.

CHAPTER 8
Sprint To A Leaner Physique

These seven track-inspired sprinting programs will increase your bodys fat-burning potential, fast.

CHAPTER 9
The Burn-Zone Diet

Whether you use it with the Fast-Forward Your Fat Loss plans in , or with another workout regimen of your choice, the Burn-Zone Diet will keep your metabolism running at a scorching pace.

CHAPTER 10
Around-The-Clock Gains

What you eat and the supplements you take are critical for building new muscle and burning bodyfat, whether you train morning, noon or night. Learn how to sync your training to your nutrition plan.

CHAPTER 11
Top nine combos For Fat Loss

These nine super supplement combinations will crank up the heat on your fat-loss efforts and help you lean out in no time.

CHAPTER 12
The Shell Game

Dont chicken out of bodybuildings most versatile food heres a primer on eggs, including how to scramble them, boil them to perfection and make a killer omelet.

CHAPTER 13
Your Protein Power Source

Versatile and nutritious, chicken should be a staple in your fat-burning diet strategy. In this chapter, youll find a selection of information on preparing chicken, and recipes to make your healthy diet taste great.

CHAPTER 14
Reel In The Gains

Loaded with all-important protein, fish should be a centerpiece in any muscle-building, get-lean diet as long as you know how to catch the right kind. Consider this your guide.

CHAPTER 15
Crunch-Time Salads

You cant live on chicken breasts alone. Raiding the produce section can help you in your quest to add muscular, fat-free mass.

The quest for your best-ever body begins here. In the following pages, youll find an incredible compendium of workout routines, effective exercises and fat-searing cardio options all designed with one overriding goal in mind: To help you lean out while also getting fitter and more muscular at the same time. Turn the page to get started.

training contents

Weve all been there. In general, your workouts have never been better, but those pesky lower lats are about as responsive as a tackle dummy Or maybe your outer quads or front delts are more Gary Coleman than Ronnie Coleman and just refuse to grow. Then again, perhaps the problem is your entire pec area, or you sport hams that are more like Spam soft and far from the real thing. Or it could be youre just pressed for time and want to know how to perform a decent back workout in just 15 minutes.