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4HB Exercise Routine for fat loss
The Four Hour Body slow carb diet is excellent for losing weight, but what is the best exercise routine to go along with that and really lose fat fast? Here’s the best option for you, and you don’t need to live in the gym!
The book includes a variety of different exercise options, but it doesn’t really make clear what the best is for losing fat in a fast way. There are the kettlebell swings, the floor exercises, and the weights, but what’s really a great way to get started losing fat quickly?
This is a challenge lots of my clients have, and a big reason that people become members in my video course Complete Bodyfat Control (it has videos and complete workout sheets to help).
In this article, I’ll explain a little bit about why certain exercise works well, and then give you a sample workout to do. That way you can make great decisions about working out, and get results!
Workouts for fat loss
The key to maximizing fat loss with workouts is to achieve two things from each workout:
- burning out glycogen
- breaking down muscle
This is not about calories
The best workouts to do
- Short
- Intense
- Cycling in difficulty
- Challenging to your muscle strength, not endurance
Kind of workouts
An example workout
- Warm up with 5 mins walking on treadmill, or elliptical trainer
- Repeat this sequence 4 times and do it as quickly as you can with good form, at a challenging weight (not going to failure, but only able to do a few more than the number of reps indicated):
- Dumbbell overhead presses (15x)
- 60 seconds moderate cycling
- Dumbell/kettlebell squats (15x)
- 60 seconds moderate cycling
- Pushups (15x)
- 60 seconds moderate cycling
- 1-arm row (10x each side)
- 60 seconds moderate cycling - Repeat this sequence 3 times as quickly as you can with good form:
- Glute hip raises (12x)
- 30 seconds rest
- Myotatic crunch (10-12x) This is a crunch done on a BOSU ball, with arms ideally overhead like you’re a swimmer diving in for a race
- 30 seconds rest
- Standing lunge (12x each side)
- 30 seconds rest
- Mountain Climbers (10x each side)
- 30 seconds rest - 5 minutes on the bike:
- 30 seconds easy
- 30 seconds hard
Repeat 5 times - 2x 30 kettlebell swings (double-handed)
- Easy 3 min walk on treadmill to cool down
You might be interested in reading these too:
- The Golden Rule of Slow Carb Fat Loss: The Right Amount of Exercise "Find 30 minutes a day", "raising our heart rate is healthy", "try to get 45 minutes in the fat burning zone", "make it a daily habit". Sound familiar? It should, as generally speaking,...
- 4HB for college students: Improve practically everything including fat loss We get lots of questions from all kinds of different people, old and young alike. And the 4 Hour Body can help people in all age groups. In this article, you will discover...
- Slow Carb Fat Loss – Secret Weapon Number 2 This secret weapon isn't exactly a food, but it's definitely not a supplement. It's dosage is more like something you'd see on a medicine bottle, but it's totally natural. Recently it's been hyped...

