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We provide men with a 30 day emergency fat loss transformation game plan to lose the pounds for that special occasion.

Water weight? Emergency fat loss transformation game plan for men

Are you facing an emergency fat loss situation? Maybe you’ve got a wedding looming or a school reunion or family photo shoot. Whatever the occasion, you need to lose fat and you need to lose it fast. Well, relax – we are about to provide you with an emergency body transformation guide to lose fat in just 30 days.

This won’t be easy. It will require a lot of discipline and a lot of hard work. But, if you follow the plan as set out below, you will transform your body dramatically over the next 30 days!

Water weight

It is very probable that right now you are carrying up to four pounds of excess water weight. Your body desperately needs water, and, when it doesn’t get enough of it, it pushes the panic button. Its response to hoard as much of the precious liquid as it can get.

To get your body to flush out this excess water, ironically enough, you need to drink more water. Over the next 30 days, drink 3 liters of water each day. This will allow you to lose up to four pounds of water weight while, simultaneously, speeding your rate of metabolism for accelerated fat burn.

Fecal matter

Along with that excess water weight, it’s quite likely that you are also chugging around 6 to 9 pounds of decomposing feces and other waste matter. This stuff is sitting in your intestines, making you fat, lethargic and prone to hemorrhoids. 

To clear this out of your system, you will consume at least 40 grams of fiber per day. Get it in the form of a can of black beans, a banana and an apple each day. We also recommend taking a psyllium husk supplement for fiber.

Go low carb, high protein

A low carbohydrate, high protein diet will speed your rate of metabolism like crazy, meaning that you will burn a whole lot more calories while at rest. It will also help to curb your appetite, and, most importantly, control insulin output. Your macronutrient ratio should be 25% Carbs, 50% protein and 25% fats. 

This is hard work – the carbohydrates you’ll be taking in each day will only be around 175 – 250 grams. Your diet will consist of mostly lean protein and fibrous vegetables. You won’t be able to stick with this plan forever – but you will stick with it for the coming 30 days.

Your nutritional plan will allow you to flush fat from your system while you get rid of toxins, water weight and fuel your body for your workouts. It probably comes as no surprise that you’ll be exercising every day for the next week. You need to thrust the fat burn into overdrive with a maximum calorie churning workout program to take you to your 30-day fat loss goal.

Wellness sites

Before we move into our emergency fat loss workouts, we’d like to direct you to a couple of authority wellness websites that will provide you with the common sense direction you need to stay healthy as you lose weight. 

This wellness site provides you with a comprehensive overview of weight loss nutrition, exercise and mindset beyond the scope of this article. Other sites that you can trust are, and


Your workout program has two components:

  • High Intensity Interval Training
  • Body Weight Interval Training

The combination of these two elements will allow you to shape your muscles while providing maximum calorie burn. You’ll be doing both types of workout every day.

High intensity interval training (HIIT)

HIIT training is the most effective fat burning cardio workout on the planet. Not only will you burn a ton of calories while doing the workout, but HIIT activates an amazing after-burn effect, while turning your system into a calorie destroying zone for the  next 24-36 hours. Here’s how you’ll perform your HIIT training:

  • Get yourself down to a park or field that provides sufficient space for you to run in a direct line for a couple of hundred yards. You’ll need a stopwatch that you can set for intervals of 20 and 10 seconds.
  • Perform a 2-minute high knee jog warm-up.
  • Hit Go on the stopwatch and sprint for 20 seconds. You must be running at absolute maximum intensity for that whole time (imagine that you’re being chased by a Rottweiler).
  • At the end of 20 seconds, recover for exactly 10 seconds. Keep moving during the recovery.
  • At the end of 10 seconds, go directly into your next sprint. Your challenge this time is to maintain the intensity of your first sprint. Hit it hard for a further 20 seconds.
  • Continue these sprint / recovery cycles until you have completed a total of 8 sprints.

HIIT training as described is hard work. Do it right and, at the end, you’ll be panting on the ground. To make this work out even more effective, you’ll do it first thing in the morning, while you are in a fasted state. Do this every day for the next 7 days.

Body weight interval training

You will alternate two workouts over the week, to be done in the late afternoon. On Monday, Wednesday and Friday, you’ll do Workout A. On Tuesday, Thursday, Saturday you’ll perform Workout B. Sunday will be your Body Weight Interval Training rest Day. We’ve got a special final workout for you on that day to shift that last stubborn bit of body fat.

Workout A

In this circuit, you’ll be working against the clock. Your goal is to perform three rounds of the six exercises in the shortest time possible, while maintaining good form on every exercise.

Here’s the circuit:

  • 50 Skips
  • 20 Push Ups
  • 50 Mountain Climbers
  • 50 Bodyweight Squats
  • 50 Lunges (25 each leg)
  • 50 Power Jumps

Workout B

Plyometric training is all about jumping. Plyometrics will supercharge your endurance, muscle power, endurance and burn masses of calories. Here’s how to do it:

Perform each exercise for a minute, then go directly to the next one.

  • Skipping
  • Body Weight Squats
  • Adductor Tuck Jumps
  • Standing Long Jump
  • Power Jumps
  • Plyo Push Up
  • Mountain Climbers
  • Lateral Jumps
  • Wind Sprints
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