January is a good time to reflect on the past 365 days and recognize accomplishments as well as areas for improvement. But it’s also a great time to look ahead and start getting excited for the possibilities that the New Year brings. Whether you’re already working out regularly or you’re ready to hit the reset button after an extended hiatus from physical activity, it’s time to get ready to attack 2014 full of energy and excitement. This year people are going to look at you differently. You’re going to be in the best shape of your life—bigger, stronger, and leaner than ever before—and the possibilities from there are limitless. Are you ready to change the game? There’s no better time than right now.

program developed and described by: Nate Miyaki
program demonstration by: Sean Sarantos

You can’t “out-train” a poor diet. In other words, no amount of hitting the gym can totally offset the waistline-inflating effects of bad eating habits. Generally speaking, exercise alone is relatively ineffective for fat loss; dietary modification is the real secret to melting away pounds of belly fat. The key to getting noticeable results in record time is pairing an effective muscle-building workout with an efficient fat-burning diet. This program provides you with both.


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All of your training in the gym will be geared toward building and maintaining muscle, not burning fat. While traditional cardio, boot camps, and cross-training protocols all have their merits, the core of our program will be hypertrophy-based strength-training routines to build and preserve lean muscle. We’ll let the diet take care of fat burning.


You’ll train for a total of four days per week. Two days on, one day off, followed by two days on. You’ll end the week with two days of rest, then restart the cycle.


1: Flat Dumbbell Bench Press 
3 sets, 6–8 reps, 60 seconds rest

Grasp a pair of dumbbells and lie on a bench. Press the dumbbells straight over your chest. Keeping your elbows tucked to your sides, slowly lower the dumbbells until they are in line with your body, and press back up.

2: Single-arm Floor Press
4 sets, 12 reps, 30 seconds rest

Grasp a dumbbell in your right hand and lie on the floor with your knees bent. Press the dumbbell over your chest. With your elbows tucked, lower the dumbbell until your triceps touches the floor. Press the dumbbell back up. Switch sides and repeat.

3: Single-arm Dumbbell Row
4 sets, 12 reps, 30 seconds rest

Pick up a dumbbell in your right hand and push your hips back until your chest is parallel to the floor, back straight. Let your arm hang. Row the dumbbell to your side, keeping your shoulder blade back throughout. Slowly lower the dumbbell. Switch sides and repeat.

4: Chest Supported Dumbbell Rows
4 sets, 12 reps, 30 seconds rest

Set an incline bench to a 30-degree incline. Grasp a pair of dumbbells and lie facedown on it so your chest is supported and pull your shoulder blades down and back. Row the dumbbells to your side and slowly lower them, keeping your shoulder blades down and back throughout.

GO TO DAY 2>>>