Four Week Fat

Furnace

Goal: Maximum Fat Loss

Workout Time: 45-60 minutes
Program Duration: 4 Weeks
 Instructions



The four week Fat Furnace is the best workout to begin with in the
BOSS Program.


BUT.



I must warn you. 



This is an aggressive plan.


To quote the great Dan John, Fat loss is an all out war. Give it 28 days.
Crush it with all the effort you can. Then get back to moderation. 



Beyond helping you lose as much as ten pounds, there’s something magical
that happens when you hone in on your diet. If you’re able to eliminate junk
food and booze for 28 days, then you can go out and crush any other goal
rattling around your brain. 




The Workouts
You’ll be performing four total body workouts per week. The biggest
mistake most lifters make is turning all workouts into a “heave and pump”
circuit workout. Sure, it’s hard work. But hard work doesn’t necessarily
mean you’re making progress.
TO avoid this pitfall you’ll do two workouts per week will be heavy
workouts focused on maintaining/building strength while losing fat.

Then, two workouts will be a bit lighter and faster paced. 



It’s important to understand that while a proper training program will help
with fat loss…fat loss is still predicated 90% on your diet. 



In addition to your weight training workouts you’ll have two hard
conditioning workouts each week. In this case, you can do these workouts
directly after weight training or as a completely separate workout.

Beyond the listed weight training and hard conditioning sessions, I
recommend getting 10,000 steps walking per day. Try to walk first thing in
the morning for 10 minutes. Then, for 10-30 minutes after your meals. This
doesn’t sound like hard work, but it will add up big-time over the course of
one month. 




Training Notes

Variable Rep Ranges

At times you’ll see rep schemes listed “6-8” or “10-12” reps. This variation
gives you the flexibility to ramp up or ramp down based a given day.

Variable ranges help you progress your workouts. If your workouts say 6-8
and you can get more than eight reps on your sets, it’s time to increase the
weight. As long as you’re within the rep range, you’re set.
Ramping Up to your first set: One of the biggest problems lifters make is
taking a simple rep scheme like 3x6 reps to be the entirety of an exercise.
This is a mistake. You must do 1-3 sets before to warm up your body, or
you're leaving gains on the table and opening the door for injuries.
Let’s say you want to squat 245 pounds for six reps on your first work set.

Warm Up 1: 135x10, rest minimal

Warm Up 2: 185x5, rest minimal
Warm Up 3: 225 x1-3 reps.

Now, you’re central nervous system, joints, and muscles will be ready to get
stronger without a risk of injury.



Dynamic Warm-Up
Perform Daily, even on non-training days.

Jumping right into a workout without a thorough warm-up is recipe for

injury. Take 10 minutes and get it done, no excuses!

These are done to attack address movement deficiencies, increase core and
ligament temperature, stimulate the nervous system, increase stability, and
activate proprioceptors.

I call these my nimble nine. Sexy name, right?





https://www.youtube.com/watch?
v=HeXhdBYkMFc&list=PLQjHDLkAsGjERJoJaK7jbwOWX3jekrFXJ


Quadruped fire hydrant x6
Quadruped bent knee extension x6
Forward lunge x6
Inchworm x6

Lateral Squat x6
T-Rotation Push Up x6 (3/side)
Groiner with T-Rotation x6 (3/side)
Sumo Squat to squat x6
Jumping Jack x50



Perform this full circuit one time through, six reps each per side unless
otherwise noted.


DO NOT SKIP THIS.



Schedule:


Monday: Workout One, Bike or treadmill interval sprints or finisher at the
end.

Tuesday: : Bike or treadmill interval sprints w/abs at the end.



Wednesday: Workout Two (optional switch with Friday)

Thursday:Bike or treadmill interval sprints w/abs at the end.

Friday: Workout Three 


Saturday: Workout Four



Sunday: 30 minutes steady state cardio upon waking, foam roll, and stretch.





Week One-Two
Day One (Monday) Heavy

Dynamic Warm-Up
1.Deadlift OR Squat 5x5-4-3-2-1, rest 30 seconds

Notes: Lift moderately heavy, but understand you won’t be setting records.

2. Split Stance Dumbbell Overhead Press 4x8, rest 60 seconds

Notes: Switch forward foot on each rep. Pause and hold at the top of each
rep.

3. Chin-Up or Close Grip Lat Pull Down 4x10,8,8,6 rest 90 seconds

Notes: Pull down if you cannot complete all reps.

4a.One Arm Dumbbell Bench Press 3x10, rest 60 seconds

4b. One Arm Pronated Grip Dumbbell Row 3x10, rest 60 seconds

Tuesday: 

Hill Sprints 15 minutes OR…. Treadmill Intervals
Three-Minute Warm-Up. 6x15 seconds on, 45 seconds rest.
Start with 5% incline, gradually increase speed on each rep.
Optional Abs Circuit (shown below).

Day Two (Heavy) Wednesday

1a.Squat Deadlift (Different lift from Monday) 5x5, rest 30 seconds
1b. Dumbbell Squat Jump 5x8, rest 60 seconds
Notes: Reset on each jump. 10-20 pounds per hand, maximum.

2. Bent Over Barbell Row 4x6, rest 90 seconds

3a. Barbell Close Grip Bench Press 4x6  Rest 60

Notes: Perform 1-2 warm up sets. Then, ramp up to a heavy set of six reps.
3b. Forearm Plank 3x60 seconds, rest 60 seconds.

4a. Dumbbell Renegade Row 3x8, rest 30 seconds

4b. Dumbbell Hammer Curl 3x12, rest 30 seconds
4c. Dumbbell Step Back Lunge 3x12/each, rest 30 seconds

Thursday

Hill Sprints 15 minutes OR…. Treadmill Intervals
Three-Minute Warm-Up. 6x15 seconds on, 45 seconds rest.
Start with 5% incline, gradually increase speed on each rep.

Optional Abs Circuit (shown below).

Day three Friday

1.Pull-Up/Chin Up 4x6, rest 120 seconds
2. Dumbbell Single Arm Press 3x10,8,6 rest 45 seconds

3a. Dumbbell Push Press 3x8,6,6, rest 60 seconds


Notes: 4-0-1-1 means explosive up phase, 4 second eccentric (negative),
then pause at the top of each rep
3b. Dumbbell Romanian Deadlift 3x12,10,8, rest 60 seconds

4. Single Leg RDL3x10,8,6 rest 45 seconds

5a. Dumbbell top-half lateral raise 2x12, rest 0

Notes: half way down, back to the top
5b. Dumbbell lateral raise 2x12, rest 0
5c. Dumbbell bent over lateral raise 2x12, rest 0
5d. Dumbbell shoulder press 2x12, rest 60 seconds

6a. Seated Dumbbell curl 3x6, rest 0

6b. Dumbbell Skull Crusher, 3x6, rest 0
6c. Dumbbell Hammer Curl 3x6/e, rest 0
6d. Close Grip Push Ups 3x12, rest 45 seconds
Day Four (Saturday)

Dumbbell Complexes OR Advanced Barbell Complex (pick one)




Option One: Dumbbell Complex
1a. Dumbbell Clean, Squat, Press x6
1b. Dumbbell Push Press x6
1c. Dumbbell Goblet Step Back Lunge x6/leg
1e. Dumbbell Curl x6
1f. Dumbbell Romanian Deadlift x6
1g. Dumbbell Goblet Squat x12, rest 60 seconds



Notes: Pick a weight you can curl for 10 reps. Perform all with one light
weight. Move from one exercise to the next without putting the barbell down
or changing weights. 

Week One: three sets
Week Two: four Sets

Week Three/Four: five Sets





Option Two: Barbell Complex
1a. Power Snatch x5, rest 0
1b. Overhead Squat x5, rest 0
1c. Back Squat x5, rest 0

1d. Barbell Overhead Press x5, rest 0

1e. Barbell Good Morning x5, rest 0
1f. Barbell Split Squatx5/leg, rest 90



Notes: Perform all with one light weight. Move from one exercise to the
next without putting the barbell down or changing weights. 

Week One: four sets
Week Two: Five Sets

Week Three/Four: Six Sets




Weeks Three and Four

Day One (Monday) Heavy

Dynamic Warm-Up
1.Deadlift OR Squat 5x5-4-3-2-1, rest 30 seconds

Notes: Lift moderately heavy, but understand you won’t be setting records.

2. Dumbbell Overhead Press 5x8, rest 60 seconds

Notes: Switch forward foot on each rep. Pause and hold at the top of each
rep.

3. Chin-Up or Close Grip Lat Pull Down 4x10,8,8,6 rest 90 seconds

Notes: Pull down if you cannot complete all reps.

4a.One Arm Dumbbell Bench Press 3x10, rest 60 seconds

4b. One Arm Pronated Grip Dumbbell Row 4x10, rest 60 seconds

Tuesday: 

Hill Sprints 15 minutes OR…. Treadmill Intervals
Three-Minute Warm-Up. 6x15 seconds on, 45 seconds rest.
Start with 5% incline, gradually increase speed on each rep.
Optional Abs Circuit (shown below).

Day Two (Heavy) Wednesday

1a.Squat Deadlift (Different lift from Monday) 5x5, rest 30 seconds
1b. Dumbbell Squat Jump 5x8, rest 60 seconds
Notes: Reset on each jump. 10-20 pounds per hand, maximum.

2. Bent Over Barbell Row 5x6, rest 90 seconds

3a. Barbell Close Grip Bench Press 4x6  Rest 60
Notes: Perform 1-2 warm up sets. Then, ramp up to a heavy set of six reps.
3b. Forearm Plank 3x60 seconds, rest 60 seconds.

4a. Dumbbell Renegade Row 4x8, rest 30 seconds

4b. Dumbbell Hammer Curl 3x12, rest 30 seconds
4c. Dumbbell Step Back Lunge 3x12/each, rest 30 seconds

Thursday

Hill Sprints 15 minutes OR…. Treadmill Intervals
Three-Minute Warm-Up. 6x15 seconds on, 45 seconds rest.
Start with 5% incline, gradually increase speed on each rep.
Optional Abs Circuit (shown below).

Day three Friday

1.Pull-Up/Chin Up 5x6, rest 120 seconds
2. Dumbbell Single Arm Press 3x10,8,6 rest 45 seconds

3a. Dumbbell Push Press 3x8,6,6, rest 60 seconds


Notes: 4-0-1-1 means explosive up phase, 4 second eccentric (negative),
then pause at the top of each rep
3b. Dumbbell Romanian Deadlift 4x12,10,10,8 rest 60 seconds

4. Single Leg RDL3x10,8,6 rest 45 seconds

5a. Dumbbell top-half lateral raise 3x12, rest 0

Notes: half way down, back to the top
5b. Dumbbell lateral raise 3x12, rest 0
5c. Dumbbell bent over lateral raise 3x12, rest 0
5d. Dumbbell shoulder press 3x12, rest 60 seconds

6a. Seated Dumbbell curl 3x6, rest 0

6b. Dumbbell Skull Crusher, 3x6, rest 0
6c. Dumbbell Hammer Curl 3x6/e, rest 0
6d. Close Grip Push Ups 3x12, rest 45 seconds

Day Four (Saturday)

Dumbbell Complexes OR Advanced Barbell Complex (pick one)




Option One: Dumbbell Complex
1a. Dumbbell Clean, Squat, Press x6
1b. Dumbbell Push Press x6
1c. Dumbbell Goblet Step Back Lunge x6/leg
1e. Dumbbell Curl x6
1f. Dumbbell Romanian Deadlift x6
1g. Dumbbell Goblet Squat x12, rest 60 seconds



Notes: Pick a weight you can curl for 10 reps. Perform all with one light
weight. Move from one exercise to the next without putting the barbell down
or changing weights. 

Week One: three sets
Week Two: four Sets

Week Three/Four: five Sets





Option Two: Barbell Complex
1a. Power Snatch x5, rest 0
1b. Overhead Squat x5, rest 0
1c. Back Squat x5, rest 0

1d. Barbell Overhead Press x5, rest 0

1e. Barbell Good Morning x5, rest 0
1f. Barbell Split Squatx5/leg, rest 90



Notes: Perform all with one light weight. Move from one exercise to the
next without putting the barbell down or changing weights. 

Week One: four sets
Week Two: Five Sets

Week Three/Four: Six Sets




How to Do Treadmill Sprints
Perform your regular, full warm-up. Then, jog for 3-5 minutes on the
treadmill.
Start by standing with your feet on the outside edges of the treadmill (not on
the belt). Set the machine on a 8% incline and a speed 2-4 mph faster than
you jog.  Therefore, jogging at 6 MPH would mean you put the speed at
8-10 MPH. This is fast :).
Once the treadmill is humming at full-speed, jump on with your hands still
on the handles and start running. Then, release your hands and sprint for 30
seconds.
After 30 seconds, grab your hands back on the handles, then hop your feet
back on the sides, resting until the next interval.
Increase the speed by .3-.5 MPH as long as you feel safe.

Each week start a little faster. I’d recommend bumping up the speed more
than the incline, but I’ll leave that up to you.
At the end, perform your ab circuit, hit an additional 20 minutes of low
intensity cardio, and call it a day.


Ab Circuit I admit it, I swiped this from my friends at Onnit. But, it works
and props to Mark De Grasse for making it a killer :
Perform each exercise in the group with as little rest as possible. Once
completed rest as needed, and repeat for a total of 4 rounds.

After week two, add a 5th round.

Workout Created By: Mark de Grasse

A1: Plank – 4 rounds x 45 sec

A2: Plank with Reach Throughs – 4 rounds x 45 sec (each side)
A3: Alternating T Plank – 4 rounds x 45 sec
A4: Alternating Single Leg Plank – 4 rounds x 45 sec

https://www.youtube.com/watch?v=yVK_Z5xaqW0&feature=youtu.be  



Diet and Macros
You can't out-train a bad diet.

Ever.

Fat loss, like making any change in body composition comes down to your
nutrition.

And if you’re going to look awesome naked, we need to hone in and attack
your diet with the same intensity as working out.

You must be in a caloric deficit.

The most basic rule of fat loss is governed by energy balance. Energy
balance is the relationship between energy in, the calories consumed via
cheeseburgers (food) and coffee (drinks) and energy out. Energy out is the
calories burned through daily energy requirements and exercise. Basically, if
you’re burning more calories than you’re consuming, you should rapidly
lose fat.

This is an oversimplification because the human body is complex. At their

root, all successful fat loss diets focus on caloric restriction to drive fat loss.

Examples:
The Slow Carb Diet: The slow carb diet eliminates most starchy carbs,
sugars, and fruits to limit the number calories you take in per day.

The Atkins Diet: The Atkins diet severely limits carbohydrate intake to
restrict eating options and drive caloric intake down.

Intermittent Fasting: Intermittent fasting limits the amount of time you can
eat in a day, making it damn near impossible to eat too much.

There are many other diets and fat loss methods. At the heart of them all is
eating fewer calories than your body burns.

Food quality is important.

Shop the aisles of the stores, eat lots of fruits, vegetables, and lean protein,
and stick to foods your grandma would recognize. Unless your grandma is
40, then think of your great grandma.
You only have 60 days to maximize fat loss, so you’ll need to eat clean most
of the time. The IIFYM crowd might make you feel good about crushing
Ben and Jerry’s after a long day at work, but make the majority of your
meals high quality foods.
Focusing on the best fruits, vegetables, starches, and protein sources you can
afford is always a good plan for optimal health and body composition. Shop
the perimeter of your store, not the aisles.
It’s much harder to overeat 2,000 calories worth of broccoli, potatoes, and
salmon than a cheeseburger and fries.

Stay consistent and stay accountable.

As your coach I can help with that, but using a tracker like MyFitnessPal is a
great habit to start.



The Diet for the 28 Day Fat Furnace



We’ll be using what’s called the 5:2 diet, a form of intermittent fasting.
Five days are focused on a eating slightly below maintenance then two
drastic cut days. 



This keeps fat loss manageable in this all-out way. By interspersing the
fasting days, you’ll accelerate fat loss and improve insulin sensitivity.

The five normal days provide you wit the fuel needed to maximize training
and lean muscle mass. Further, I find most guys do well because their isn’t
the constant stress of being in a caloric deficit.

On these five days I want you to continue eating as clean as possible. We’ll
also be training on these days. Ideally, if you’re going to kick back on the
weekend and hit up a few restaurants and/or drink, I’d like you to train on
those days to minimize the damage and leverage the increase in calories. We
can work on this more specifically once we get the ball rolling.

On the two down days your calories will be significantly cut. Ideally, these
will be on week days when you can stay busy and keep your mind
elsewhere. The goal with a strict caloric deficit is to trigger massive fat loss.
You’ll find after eating at maintenance you’ll have hunger pangs on these
days. That’s normal.

The more strict you can be with these low calorie days the more efficiently
you’ll lose fat. I find dropping two days rather than always staying in a
deficit allows your metabolism to stay humming full throttle, rather than
slowly twisting the knife leading you down the path of low energy,
headaches, and the normal feel like shit experience of doing a cut.

Macros:

Below are recommended macros during the two different eating days. My
major concerns here are protein and calories.

If I had to make a priority list it would be…

1. Calories.
2. Protein
.
.
.
.
7. Carbs/fats.

Calories are king. I’m okay with you going a bit higher carb or a bit higher
fat than recommended as long as protein and fats are taken care of. As we
get closer to the trip we’ll need to get more specific but for now, this will be
just fine.
Training Days (5):
Meal frequency is up to you. Stay within the paramets of your macros and
you’ll be good. biggest thing I’d focus on is keeping most of your
carbohydrates after training. This will allow you to take advantage of post-
exercise insulin sensitivity to maximize lean gains and recovery.

Calories= Bodyweight x12

Ex: 200lbs x12= 2400 calories

Protein: 1g per pound of bodyweight.

200g= 800 calories
Carbs: 1g per pound of bodyweight.
200g= 800 calories
Fat: Whatever is left

89g= 800 calories


Other Notes: recommend picking up some BCAA’s to sip throughout the
day. This will minimize the loss of lean muscle while in a strict deficit. Plus,
this might keep you sane, especially if you decide to train on these days. I’d
recommend two 400 calorie type meals like a 6 oz steak, 2-3 oz potatoes,
and as many veggies as you’d like, or one bigger 800 calorie meal at night. I
don’t really care how you do it as long as you hit your calories.
800 calories (CONSTANT)

Protein: 120g (480 cals)

Carbs: 10-15g (50ish cals)
Minimal. Don’t count green veggies like broccoli. Just watch butter etc. or
however you season them.
Fats: 30g (270 cals)


So, using the example above the 200 lb individual would have
2400 calories
Protein: 200g

Carbs: 200g

Fat: 89g


Schedule:



High Calorie Days: Monday, Wednesday, Friday, Saturday, Sunday.



Low Calorie Days: Tuesday, Thursday



Making Dietary Adjustments



First, give your diet one week to truly test and see how you’re doing. One
hard-to-get-over fact for most folks is that you will be tired. You will have
low energy. And at times, a diet will suck. But that’s part of the deal.

So, what if I’m losing too much weight and have low energy?
Simple, calories are probably too low. Bump them up by 200 per day.
That’s about 4 oz of chicken breast (the size of your palm) and a banana.



Why is 800 calories the same for all weight?

Quite simply the more you weigh the more you probably you have to lose.
This isn’t 100% all the time, but you’ll get a bump in calories on your five
up days.

What if the scale isn’t budging?

Drop the calories by 100 per day, ideally from fat. That’s like ditching 10
cashews from your afternoon snack. I could go on and on with nutrition but
the reality is keeping a caloric deficit and eating minimally processed and
natural foods is far and away the most important. Don’t worry about meal
timing or how many meals you eat. Just stick within the calories needed to
burn fat.



How Long do I stick with these macros? 

Barring any adjustments, you’ll gun for these macros for the first four weeks
of the program. After 30 days, we’ll re-evaluate, check your body fat and
body composition, then recalculate macros. 



Why are carbs so low?

In my experience low carb diets help you eat a bit cleaner by replacing
grains with greens. This often leads to a higher fiber intake which boosts
satiation when you’re low on calories. Moreover, a quick drop in
carbohydrates can boost insulin sensitivity. So, when you increase calories
and carbohydrates again you’re more likely to build pure muscle rather than
storing fat.

Note: If you’ve successfully lost fat on higher carbohydrate diets we can

chat individually about increasing your intake. Otherwise, follow my lead,
this works.

How many meals should I eat?


At the end of the day, meal frequency doesn’t matter all that much. You’ll be
on a restricted calorie diet, so it’s going to be up to you to decide whether
you like a lot of small meals spaced throughout the week, or fewer, but
bigger meals eaten more infrequently. Personally, I’m a fan of fewer, but
bigger meals.

Does meal timing matter? 


When fat loss is the primary goal, meal timing is slightly more important.
Here’s the one thing I want you to focus on: Have you highest carbohydrate
meal within 90 minutes of your workout. This will help maximize post-
workout insulin sensitivity for better fat loss and workout recovery. Beyond
that, don’t worry much about meal timing. Just remember, carbs highest
around your workout.


“What if I mess up?”
Adopt a flexible dieting approach and forgive yourself for diet slip-ups.

My definition of flexible dieting is eating right 90% of the time, then

allowing yourself the occasional cheat meal before getting back on your diet.
After all, a key tenant of the Bach Performance community is that fitness
should improve your life, not consume it.

Stick to your diet most of the time. When you slip up, have a short memory.
Forgive yourself forgive and make the next best decision. The stricter you
are with hitting your diet 100% perfect 100% of the time the more likely
you’ll go insane, develop a case of the “fuck-it’s” and quit.

One meal won’t ruin a diet and one Oreo doesn’t need to be a whole carton
of Oreos. A life obsessed with diet and body composition isn’t a life at all.
Make the best decisions most of the time, forgive yourself for the slip-up,
and get back on track.

What Do I do after this? 


Month two will go one of two directions. If you’re happy with the current
rate of fat loss, we’ll keep hammering in that direction after a short break.
Email me personally here. 



BUT…If you’re in the best shape of your life and want to get shredded to
the bone…let me know. I can send you my special photo-shoot prep routine
and we’ll get you some incredible results. 




You need to track your Macros

At some point, you must track calories.

Per the Law of Caloric restriction and the first law of thermodynamics,
energy balance, or consuming fewer calories than you burn is still the
driving force of fat loss.

There some exceptions, including metabolic adaptation, but this is the

general rule.

So why count calories then?

Counting calories gives you the biggest weapon in your fat incinerating
arsenal: Awareness.

Most people think they’re doing everything right, yet can’t figure out why
they’re not losing fat. Until they track calories. Maybe the culprit is that
extra scoop of peanut butter or the sludgy syrup you’re getting pumped into
your Starbuck coffee. But you’ll never know until you start tracking.

Now, you don’t need to track calories all the time. I don’t, nor do my clients.
But if you’re in an agonizing plateau wondering why you can’t lose fat, then
tracking your food to find out what’s causing the issue.

And if you’re looking to get in tip-top, magazine cover shape?

Make it happen. Nearly every ripped person I know has either tracked
calories and built solid eating habits for years, or still tracks calories to stay
in line. Tracking calories gives you the awareness to build habits and
maximize fat loss.