2 Day Intense Fat Loss & Muscle Tone Workout

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HOME (/) WORKOUTS (/WORKOUTS/MAIN.HTML) FAT LOSS (/WORKOUTS/TONE.HTML) 2 DAY INTENSE FAT LOSS & MUSCLE TONE WORKOUT
2 Day Intense Fat Loss & Muscle Tone Workout

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This intense 2 day full body workout is designed for decreasing fat and increasing
muscle tone. This workout was put to the test, and after 4 weeks subjects lost body
fat and gained muscle mass!
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First Name
Workout Summary
Email
Main Goal:
Lose Fat
Your Goal
Workout Type:
Full Body
Training Level:
Intermediate
Days Per Week:
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells,

EZ Bar, Machines, Other
Target Gender:
Male & Female
Author:
M&S Writers (/authors/mands-writer.html)
Workout Description
This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine
was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean
muscle mass (some 8 to 12 pounds).
The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of
the routine will depend on the intensity of reps and cardio performed.
For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.
Day 1
Fat Loss & Tone Workout - Day 1
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Exercise
Sets
Reps
Sandbag Situps
50
Oblique Crunches (each side)
30
X Lunges holding dumbbells
30 each leg
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5 Minutes of Cardio (Eliptical or Tredmill)

Exercise
Sets
Reps
Preacher Curl
30
(http://www.muscleandstrength.com/exercises/preachercurl.html) (machine or free weight)

Seated Calf Raises
(http://www.muscleandstrength.com/exercises/seated-
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calf-raise.html)
Jumping Lunges
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5 Minutes of Cardio
Exercise
Sets
Reps
Shoulder Press Machine
30
Tricep Machine
30
Seated Leg Curls
30
5 Minutes of Cardio
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Exercise
Sets
Reps
Inner Leg Machine
30-50
Assisted Pull Ups
30
30
Exercise
Sets
Reps
Leg Raises
(http://www.muscleandstrength.com/exercises/horizontalleg-raise.html)
30
Jump Rope
1.5mins
Smith Machine Pull Ups
30
Exercise
Sets
Reps
Mountain Climbers
30
Push Ups
(http://www.muscleandstrength.com/exercises/pushup.html) on Smith Machine Barbell
30
Outer Leg raises on mat
30 each leg
Butt Kicks (weighted)
50 each leg
Muscle and Strength

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(http://www.muscleandstrength.com/exercises/wide-grippull-up.html)
Lunges
(http://www.muscleandstrength.com/exercises/barbelllunge.html)
5 Minutes of Cardio
Expert Guides
5 Minutes of Cardio
Day 2
(/expert-guides/muscle-building)
(/expert-guides/fat-loss)
Fat Loss & Tone Workout - Day 2
(/expert-guides/whey-protein)
Exercise
Sets
Reps
Knee Raise (http://www.muscleandstrength.com/exercises/chairknee-raise.html)
30
Rope Tricep Push down

(http://www.muscleandstrength.com/exercises/rope-tricep-
Pre-Workout Supplements (/expertguides/pre-workout)

How to Gain Weight (/expertguides/weight-gain)
BCAA Powder Supplements (/expertguides/bcaas)
20-30
(/store/category/protein.html)
extension.html)
Seated Rows
(http://www.muscleandstrength.com/exercises/seated-row.html)
View all (/expert-guides)

1
20-30
Exercise
Sets
Reps
Outer Leg Machine
30
Leg Press (http://www.muscleandstrength.com/exercises/45degree-leg-press.html)
20-30
Standing Calf Raises
30
Exercise
Sets
Reps
Static Crunch
1.5mins
Seated Ball Dumbbell Shoulder Press

(http://www.muscleandstrength.com/exercises/swiss-ball-dumbbell-
20-30
20-30
Exercise
Sets
Reps
Muffin Tops
30 each
5 Minutes of Cardio
(http://www.muscleandstrength.com/exercises/smith-machine-calfraise.html)
5 Minutes of Cardio
press.html)
Leg Extensions (http://www.muscleandstrength.com/exercises/legextension.html)
Protein Powders Guide
5 Minutes of Cardio
side
Lat Pull Down (http://www.muscleandstrength.com/exercises/latpull-down.html)
20-30
Ball Chest Flys
20-30
Exercise
Sets
Reps
Rope Upright Rows
20-30
Standing on One Foot Hammer Curls
10 each
foot
Dumbbell Lat Raises

(http://www.muscleandstrength.com/exercises/dumbbell-lateralraise.html)
20-30
Exercise
Sets
Reps
Hyper-Extension
(http://www.muscleandstrength.com/exercises/hyperextension.html)
30
5 Minutes of Cardio
5 Minutes of Cardio
Plank (Hover)
To failure
50 per leg
(http://www.muscleandstrength.com/exercises/hover.html)
Fireman Butt Kicks
Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy
and increase the intensity as capable.
Jumping Lunges are done without weight.
Butt Kicks are done with 10lb ankle weight on each leg.
Muffin Tops should be completed with 25lb weight min.
IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play catch
with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to
catch it) adds a little extra kick to this exercise.
Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker. If you have any further
questions about this workout you can catch Brian and other experienced personal trainers and coaches
over at the Muscle and Strength Forum (/forum/).
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Workout & Diet
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Average: 3.6 (224 votes)
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Comments (196)
Bianca
Posted Tue, 05/25/2010 - 01:28
Add a comment
Hi,
Just wondering what the intensity level for the 5 minute cardio is recommend for maximum
benefit? anaerobic threshold?
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PeTVstq_-836GpisLy46zk)
Steve
reply (/comment/reply/4455/17096)
Posted Tue, 05/25/2010 - 08:25
Hi Bianca...I recommend asking that question on the forum. It is beyond my area of

expertise:
http://www.muscleandstrength.com/forum/ (http://www.muscleandstrength.com/forum/)
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Nathan
Posted Wed, 07/28/2010 - 19:55
Hey Bianca,
Ive been pushing my friends (girls) through this routine and they love it and are getting
results, the 5 min of cardio is dependent upon each person, you need to push yourself
though cuz again it's only 5min... ;)
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4)
Hendry
Posted Fri, 09/23/2011 - 10:23
How if I apply this exercise 4-6times a week? Would it affect my body in positively or
negatively?
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Steve
Posted Mon, 10/03/2011 - 17:28
I wouldn't recommend using it that many times per week. Fat loss is primarily about
diet.
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ZdFAnnie
tPNe_q7cCg0I26KXR9mPJ2RHc2HBVd1jdHR418)
Posted Sun, 03/04/2012 - 18:36
If I want to weight train more than twice a week, any suggestions?

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Lozy
Posted Thu, 05/27/2010 - 17:01
For the 5 minute cardio I would try to keep your heart rate between 60-80% of its maximum. If
your heart rate is kept in this area you are still working aerobically but training hard enough
to promote fat loss and muscular endurance. To work out your maximum heart rate do: 220 your age.
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J2low qz5zW5Hgrgqc9vY)
Philip
Posted Mon, 05/31/2010 - 15:11
Is this limited to working out only twice a week? If so, then do i still need to take protein even
on the days that i'm not working out?
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Steve
vIYY1jp__489Ba8b8)
Posted Tue, 06/01/2010 - 11:47
Yes, this workout is only twice a week.

You want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours every day of the
week.
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rate=UUxhJJ3hRTukcYw 1ryYoMkFpuDheeraj HUAZ4w i_eKMXIQ6SI)
Posted Wed, 06/02/2010 - 14:49
Thanks for all the contents of your web site . these will really help me do the job
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jivi
Oog0eQ8BFVPosted Thu, 06/03/2010 - 04:06
GBDjjLzLow apVZUPk)
Is it a must to take proteins?is there anything else i can do as an alternative to this?

Thanks.
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Steve
Posted Thu, 06/03/2010 - 09:33
Protein is an essential macronutrient for muscle growth. Eat at least 30 to 40 grams

every 2.5 to 3 hours.
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Y42eG4f7n7p1Kapil
sAcHBuSOCkCOMxw ljBdHWhcbyw )
Posted Sat, 02/05/2011 - 03:32
hi, just a clarification requested. i read somewhere that one needs to consumer 1.5
to 2 times amount of protein ( in grams) than one's own body weight in kgs.. so if am
50 kgs, i should be taking in 75 grams to 100 grms of protein in a day ...
whereas your suggestion is to take this kind of quantity every 2 to 3 hours ... please
confirm if this is correct.
thanks
kapil
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ks) Jasynte
Posted Thu, 12/01/2011 - 20:30
I know that it is 1-1.3 times your pounds of lean muscle mass in grams of protein
per day. If you're using the metric system do the conversion on your kgs of
muscle mass to make it pounds. For most people who are less active 1 times
your muscle mass is sufficient. the more active the more protein your body will
use. Yes the recommended intake spacing for protein is every 2-3 hours for
active people, but no matter what you need protein every 4 hours to maximize fat
loss because protein has less calories and is much better for satisfying hunger
and it helps build muscle which increases calorie burn throughout the day!
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Jen
Posted Thu, 01/05/2012 - 20:04
Depending on or activity/intensity types and levels we need 1 to 2 grams of

protein per kilogram of body weight per day. I weight 140 lbs with a body fat
percentage of 17%. I strength train hard 3 to 4 times a week and have at
least 2 cardio only days. I train between 2 to 3 hours each session.
Considering what type of training I am doing I take 1.5 to 2 grams per kg of
body weight per day. One third preworkout, one third post and the rest at
dinner trying to get the most from food not supplement (generally not post).
So for example 140lb X .45(converting to kg) = 63kg X 1.5 = 94.5grams per
day... not 30 to 40 grams every 2.5 to 3 hours.... excess protein consumption
is stored as fat and can cause calcium imbalances. Remember too, a
macronutrient consists of protein, fat, and carbs. Aerobic exercise uses
carbs for energy there so dont leave them out and then sacrifice your muscle
(protein)....
marie
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Posted Fri, 06/04/2010 - 20:07
should i take protein drink or just eat things with protein

what protein drinks do you recommend
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dhzxSteve
cGlizEpU)
Posted Sat, 06/05/2010 - 13:52
Hi Marie. To tone (or put on some muscle) you want to make sure you are eating about
30 grams of protein every 3 hours or so. Try to eat most of your protein from whole
foods. But protein drinks/shakes work well in between meals. Whey protein digests more
quickly, and is great first thing in the morning and after workouts. Casein protein digests
slower, and is great before bed and in between meals. Here are some quality casein and
whey protein powders:
http://www.muscleandstrength.com/store/category/protein/casein-protein.html
(http://www.muscleandstrength.com/store/category/protein/casein-protein.html)
http://www.muscleandstrength.com/store/category/protein/whey-protein.html
(http://www.muscleandstrength.com/store/category/protein/whey-protein.html)
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luis
Posted Tue, 08/10/2010 - 18:06
!milk!
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laura
TWbml4XAQauxJ_yx7ccy78LEY)
Posted Wed, 06/09/2010 - 08:21
has anyone done this and if so does it work?

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luis
Posted Tue, 08/10/2010 - 18:05
yha it works
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Michelle
Posted Fri, 06/11/2010 - 13:48
Are there options for doing this with weights at home? I no longer have a gym membership or
access to a lot of these machines. Or maybe there's a similar workout that's just as effective?
Just curious...
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SteveeRo)
Posted Sat, 06/12/2010 - 20:41
You could make several modifications and use this for home. Check out the exercises
section for possible substitute exercises.
http://www.muscleandstrength.com/exercises/main.html
(http://www.muscleandstrength.com/exercises/main.html)
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Jackie
Posted Wed, 06/16/2010 - 17:37
What is a fireman butt kick?

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jenifer
Posted Fri, 09/17/2010 - 15:55
i was wondering the same thing....

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Annie
Posted Thu, 06/17/2010 - 16:14
Just wondering are the two days done one after the other in a row or can you do it every
other day?
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Steve
Posted Thu, 06/17/2010 - 19:38
I would recommend a couple days of rest in between workouts.

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luis
Posted Tue, 08/10/2010 - 18:04
hey its done one after another dude. yhu will get results do it for 2 weeks and yhu will get
results
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Ankia
Posted Fri, 06/18/2010 - 06:16
What is the 'muffin tops' excercise?

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Angelo
Posted Mon, 06/21/2010 - 09:05
Since this is such an intense work with recommendations for breaks in between. What do you
recommend to do inbetween the rest days. I would like to continue to work out to make some
type of habit/routine of it.
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Steve
Posted Mon, 06/21/2010 - 09:22
Hi Angelo,
I would recommend a form of cardio on off days for general conditioning.
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Michelle qPG7dGbFLhyBCdcvR0w RdAmAUFesw 2AJXFYjgE)
Posted Tue, 06/22/2010 - 20:42
I'm also wondering what the "muffin tops" exercise is. It doesn't look like that question has
been answered...
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i4WgyAG56AztntDRntisZCB7K2p5Steve
AIv7CjU)
Posted Wed, 06/23/2010 - 11:47
I;m not familiar with that exercise. I recommend heading to the forum. Someone should
have an answer. Sorry I couldn't be more help...
jen
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VGLzWKg5itUBPlF4BWC03H0)
Posted Sat, 06/26/2010 - 13:02
i think muffin tops are these things: http://www.ehow.com/video_4938591_muffin-top-leg-liftpilates.html (http://www.ehow.com/video_4938591_muffin-top-leg-lift-pilates.html)

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iYHPLToszFtC29pnMk0zRRB3g)
AB
Posted Wed, 06/30/2010 - 11:34
Is this only for women? If not why is it "great" for women

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Steve
Posted Wed, 06/30/2010 - 15:13
Hi AB,
This workout is for both men and women.
A workout is only as good as the diet that goes with it. Do you have a diet plan setup?
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AB
Posted Wed, 06/30/2010 - 16:03
I've been looking into them but haven't settled on one yet... any suggestions?
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Steve
Posted Thu, 07/01/2010 - 11:09
Hi AB,
Are you a woman or a man? I just want to make sure before we talk diet plans.
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AB
Posted Thu, 07/01/2010 - 23:37
I am a man im looking to lose 20-30 lbs

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Mitd5oArdzXxfadPI040PndLWpM1Posted Sat, 07/03/2010 - 10:14
SG6a- MR9g)
w ) I would suggest train hard
using a muscle building workout, and eating
2300 to 2500 daily calories per week for starters. You also want to eat at
least 30 to 40 grams of protein every 2.5 to 3 hours. You may need to
adjust the calories up or down a bit based on your metabolism.
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AB
Posted Sun, 07/04/2010 - 23:35
jw why I would want to use a muscle building workout instead of a fat

loss workout?
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Steve
Posted Wed, 07/07/2010 - 09:21
To help you retain as much muscle as possible while cutting fat.

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Vicky
Posted Sun, 07/04/2010 - 14:46
Thanks for this workout, it looks great! I'm a girl with a BMI of 34 looking to lose a lot of
weight over a period of time - about 80 lb. I'm trying to design my own workout and calorie
plans. If I do this workout, how much cardio should I do in the days between? What about
diet?
Thanks in advance!
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Steve
eG4i7a2FCrQI5yqakpdPWVICsI8vDymj4U)
Posted Wed, 07/07/2010 - 09:17
Hi Vicky,
I recommend cardio up to 5 days a week, 30 minutes a session, and up to 2 sessions per
day. You want to take a couple days off to rest.
For diet, I would start somewhere between 1500 to 1800 daily calories, eating 20 to 30
grams of protein every 2.5 to 3 hours. You may have to adjust your calories a bit to get
the desired weight loss level.
For lifting, train hard, pushing for more reps and more weight using good form. You won't
bulk up. By doing this you help maximize muscle while cutting fat, which helps you tone
up.
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5Dis26To4xyk)
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Nicole Clarke
Posted Sat, 07/10/2010 - 15:27
This is my first workout that looks like it's gonna work! I am so excited! If any one has any tips
please tell me!
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Carolyn
Posted Thu, 07/15/2010 - 18:34
i think it would be extremely helpful if you posted links with videos or some kinda diagram
showing how each move should be done.. like I have no clue what an "x lunge" is..
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David
Posted Thu, 03/15/2012 - 11:51
Agreed, what is an "X lunge"?!

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George
877oDka8ZnoTJp2eya48IE5pn9Wp2pgk)
Posted Fri, 07/16/2010 - 03:52
Hi, I'm a 17 year old senior. I weight about 290 PLBs. I am very active, always playing sports,
playing outside like normal boys do. I am just getting into lifting weights, I would like to start
off losing between 10-15 PLBs a month. Any diet suggestions and would this workout suit my
needs.
Thanks for your time and advice.
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TTlhMimUXcylD2gY8k)
Steve
Posted Fri, 07/16/2010 - 18:25
Hi George,
I would recommend eating around 2300 to 2500 daily calories. This should help you
reach your weight loss goals. Also make sure you get plenty of protein. Aim for 30 to 40
grams every 2.5 to 3 hours. Train hard, and push for more weight using good form.
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_f7ZPGdzC0yBiVLOJ6qU1hTuCHHuh0)
Cassie
Posted Sun, 07/18/2010 - 19:14
Just a few questions that some have asked but I have no idea what these things are or how
to do them...please help, I really want to begin this workout!!
- X lunges
-Smith machine pull-ups
-Standing on One Foot Hammer Curls
-Fireman Butt Kicks
Any help?
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Posted Mon, 07/19/2010 - 15:29
Hi Cassie,
I am not familiar with some of the movements myself. I would recommend asking for
assistance on the forum:
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2 Day Intense Fat Loss & Muscle Tone Workout - Muscle & Strength

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Build Muscle, Lose Fat

Days Per Week:

Barbell, Bodyweight, Cables, Dumbbells,

Male & Female

M&S Writers (/authors/mands-writer.html)

Oblique Crunches (each side)

X Lunges holding dumbbells

5 Minutes of Cardio (Eliptical or Tredmill)

(http://www.muscleandstrength.com/exercises/preachercurl.html) (machine or free weight)

Delicious Pure Whey Protein

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Shoulder Press Machine

Seated Leg Curls

Inner Leg Machine

Assisted Pull Ups

Smith Machine Pull Ups

Outer Leg raises on mat

Butt Kicks (weighted)

Muscle and Strength

Fat Loss & Tone Workout - Day 2

Knee Raise (http://www.muscleandstrength.com/exercises/chairknee-raise.html)

Rope Tricep Push down

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Outer Leg Machine

Leg Press (http://www.muscleandstrength.com/exercises/45degree-leg-press.html)

Standing Calf Raises

Seated Ball Dumbbell Shoulder Press

Protein Powders Guide

Ball Chest Flys

Rope Upright Rows

Standing on One Foot Hammer Curls

Dumbbell Lat Raises

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Posted Tue, 05/25/2010 - 08:25

Hi Bianca...I recommend asking that question on the forum. It is beyond my area of

Posted Wed, 07/28/2010 - 19:55

Posted Fri, 09/23/2011 - 10:23

If I want to weight train more than twice a week, any suggestions?

Yes, this workout is only twice a week.

Posted Wed, 06/02/2010 - 14:49

Is it a must to take proteins?is there anything else i can do as an alternative to this?

Protein is an essential macronutrient for muscle growth. Eat at least 30 to 40 grams

Posted Thu, 12/01/2011 - 20:30

Depending on or activity/intensity types and levels we need 1 to 2 grams of

Posted Fri, 06/04/2010 - 20:07

should i take protein drink or just eat things with protein

has anyone done this and if so does it work?