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The Workout for Every Guy—The Heavyweight

The fitness and meal plan for big men who need to step away from the kitchen table.

Your problem is your diet. We know that’s the last thing you want to hear, but it’s the first thing you need to fix. We’ll say this loud and clear: It doesn’t matter what kind of training you do, or how much—if you’re eating too many calories or the wrong foods, you will not lose fat. But before you jump to the meal plan, Derek Peruo, a celebrity trainer at Peak Performance gym in New York City, has a fat-loss plan that will take care of the exercise side of the equation. 

The Meal Plan

Cheat Only Once Per Week

You should be strict about your diet every day, but you get one meal a week to eat whatever you want. If your discipline wavers in any department, don’t let it be your nutrition. Did we mention that your problem is your dietEat Protein at Every Meal.

Losing fat requires a big shift in your daily habits—in the gym, the kitchen, and nearly every other place. 


Mantra: “I Just Can’t Lose Weight.”
Body fat: 20% or greater
Waist size: 42 inches or greater
Diet: “Wait, you mean I can’t eat?”
Blood type: Ragu


Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.


To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets. You’ll find you have to rest less over time, even as the reps add up. On days you don’t lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15–20 minutes.


It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.


Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.
Time Needed: 45 minutes or less
How to Do It: Perform the exercises marked with letters as a circuit. Do one set of A, then one set of B, and then C before resting. Repeat until all the prescribed sets are completed for the circuit. You’ll do three sets for each exercise every week, but the reps will vary like so: Week 1: 8 reps per set, Week 2: 10 reps per set, Week 3: 12 reps per set, Week 4: Repeat the cycle with heavier weights


Expect to have lost about four pounds. If you haven’t, you may need to reduce your intake of starchy carbs. 

15-Minute Low Calorie Recipes >>>



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