Lose 10lbs or $300 in 3 Weeks! - 3/3

The final piece of the puzzle for LeDouche's 4-pack is his workout. The goal is to burn fat while retaining as much muscle as possible.

Eat breakfast before your workout. The more energy you have, the harder you can work out. The harder you work out, the more fat you burn.

Your schedule will be split into weights and non-weights days.

On non-weights days, do 60 mins of cardio after breakfast and 30 mins during your afternoon break.

On weights days, do 30 mins after weights and 30 mins during your afternoon break.

Vary the intensity of your cardio. A few minutes of high intensity followed by a few minutes of low. This will burn more fat.

Work a 1-3-1 weights program. That means 1 day of training and 3 days off.

I'm a strong believer of compound exercises. Alternate these workouts. If there's a hack squat machine in your gym, you can alternate that with the regular squat.

1. Squat, Clean & press, Deadlift, Incline Bench, and Chin-up.
2. Squat (Hack if possible), Clean & Press, Deadlift, Dips, and Barbell Row.

You'll be on a 5x5 program. Perform 5 sets of 5 reps for each exercise. Warm up for 2 sets. Warm ups doesn't count as a set.

Use a weight that you can only do 5 reps. Drop the weight if you have to for the next set and so on.

You may get weaker since you are on a diet, or stronger depending on your genetics. Just adjust the weights each workout. If you can do more than 5, increase the weight. If you can't do 5, decrease. Common sense?

Keep at your diet and this workout for 3 weeks, your $300 should stay in your wallet.


Mission Impossible -