From Fat Ass To Bad Ass

from fat ass to bad ass image

Follow this 4-Step workout routine To replace your fat with Bigger Muscles…

  1. Do 8-to-12 reps of any exercise from Group 1 here on this page & then immediately without any rest…
  2. Do 8-to-12 reps of any exercise from Group 2 here on this page & then if you want to…
    • Repeat steps 1 & 2 up to TWO more times so…
    • You'll do steps 1 & 2 back-to-back a total of 1-to-3 times and then immediately without any rest…
  3. Do a short 4 minute interval workout so…
  4. Rest for 0-to-60 seconds &…

You'll keep repeating steps 1-thru-4 for 15-to-30 minutes &…

Here's a more visual example of the 4-step 'bad ass' workout…

Step 1
push ups
Do 8-to-12 reps of any exercise from Group 1
(Push-ups in this example)

Step 2
bent over dumbbell row
Do 8-to-12 reps of any exercise from Group 2
(Bent over rows in this example)

Step 3
Jumping Jacks
Do a 4 min. interval workout from Group 3
(Jumping Jacks in this example) 

Step 4 
REST up to 60 seconds &…
Keep repeating all 4 setps for 15-to-30 minutes

Group 1:

Group 2

Group 3

More workouts to get you ripped…

Click on photos to start doing a workout

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There are 23 comments
Ced

Could you recommend an exercise for group 2 that doesnt require any form of accessory (weights, pull up bar, etc...).
Thanks.

April 04, 2014

adrian bryant

yes, dips and pull-ups can be done for group 2

April 05, 2014

Ben

Dear Adrian,

I need your advice on this. I'm 24 yrs old, I weigh 83 Kg and I'm 1.84 meters tall... I started dieting like a month ago and I also started consuming the Twinlab Liquid Amino Fuel (Mass), I'm pretty much satisfied with the results but I really need to look ripped to the max and I don't wanna lose any muscle mass throughout the process... I bought a pack of animal cuts to aid me through my journey and maximize fat burning as I heard that it is a great fat loss product. I just wanted to ask you that if I should take animal cuts along with the liquid amino for a month and a half (I'm not fat at all I just need to get ripped and lose some stubborn belly fat and also some on my chest as all the rest is perfectly fine). What would be the best workout plan for me during that month when I introduce animal cuts to not lose muscle mass and get so ripped and start revealing my six pack abs? If I calculated right all I need to lose is like 2-2.5% body fat during that time.

October 30, 2013

Name*

How can I add abs workout?

June 02, 2013

Adrian Bryant

go here

June 03, 2013

Leroy

Hello Adrian,

Thank you for taking the time to read this. I'm sort of a beginner and I was wondering what exercise i need to do to lose weight and gain muscle. I'm overweight but there are many of your workout there I wanted to find out what works the best. I wanted to do the fat ass to bad ass, but do you do it only 30 mins even if you don't complete the group or you do it till you finish it? also the food question before each meal you said to take 2 raw vegs and drink whey protein I use EAS building muscle recovery protein is that good? and should i always drink the whey protein before the meal? Thanks again.
Leroy

April 16, 2013

Adrian Bryant

it will be best if you just follow this plan here to lose fat and get muscle

April 17, 2013

Bear

I am 5' 10" 265 pounds. I have ok muscle tone but a good bit of belly fat. My goal is to have a build like the picture on the fat ass to bad ass cover. Do i need to do that workout by itself or add the ripped in 6 weeks workout with it. And if so how should i schedule it. Thanks in advance BEAR.

April 12, 2013

Adrian Bryant

you should do this workout as part the get ripped workout here

April 13, 2013

Parth

hey adrian i lost a lot of weight from this workout but know i am wondering i used to do this 3 times a week but i stopped a while but luckily i have not gained any weight but im about to start again so if i did this workout 4-5 times a week would i get the six pack body i want

April 11, 2013

Adrian Bryant

yes but I would do this workout as part of this plan here and as you lose more fat you will be able to see your six pack

April 13, 2013

trey

Hi im 5'11 and 266 i need to be 192 to get in tha navy I work out for 20 min on the treadmill running non stop and then lift a few weights but it seems like I cant loose weight fast enough wat is some good advice for me to loose weight and get ripped and toned

March 08, 2013

Rasheen

I workout on a regular basis and needed a change a pace to jolt my body. This is a great change of pace for me. Thanks a million!!!!

BEASTMODE

February 20, 2013

Kimberly

Hi Adrian,

Two questions:
1. When standing up straight (I suppose at all times) my right shoulder is considerably lower than my left. I don't believe it's an orthopedic issue, I don't have any pain or problems. My left side is stronger than my right. Do you have any experience or suggestions on how to possibly correct this?
2. I am 41, 5'5", 164#, 37%bf (goal bf is 17%). I started a 30# in 90 days challenge on 2/7, I'm down 4# today! I am keeping a food journal on "Lose It", thanks for the suggestion in one of your posts. I'm choosing to cut calories until I'm out of school in early May, then start lifting. I eat clean just under 1000 calories and intend to lower it 100 cal. each time 10# is gone. My nutrient ratio is 45c, 35p, 20f. I do take a daily, 1 mile walk wearing a 16# weighted vest and pushing 110# in a double stroller (weight of stroller and 2 kids). Do you see anything wrong with this plan? Is my losing fat ass gonna go in starvation mode? I appetite feels satisfied. Doing a 20 minute weight routine is feasible (time wise). I just don't know how to figure how much I'm burning. Thank you for any suggestions. Kimberly

February 14, 2013

Adrian Bryant

1. are you left handed

2. do not worry about starvation mode but worry about gaining weight back after you finish a LOW calorie diet. see this

February 14, 2013

Kimberly

1. No, I think I was suppose to be. My parents probably forced my right handedness on me. *smile*

2. I certainly don't want that to happen! After May my plan is to put together a REAL weight workout where I'm burning and eating more realistically. After I started plugging in all that I ate in a day on "Lose It", I started to understand where my fat ass was coming from! Knowledge coupled with the intense desire to be the best that I can be, will hopefully keep me in check and challenge me to create a more healthy lifestyle for myself and my family. So, how do I figure how many calories I'm burning? Is it a sweet spot I have to come to by trial and error? Sorry for the book! Thanks so much for your time. Kimberly

February 15, 2013

Kimberly

Regarding question 2; I just read some of the q & a on your sledgehammer workout page...got my answer...if it's hard enough, don't worry! Kimberly

February 15, 2013

Adrian Bryant

1. the best thing you can do is do uni-lateral or dumbbell exercises so for example instead of bench press with barbell do dumbell bench

2. use this activity tool but the main thing i tell people is NOT to worry about how much you burn while working out (which is important but...) but FOCUS on how intense your workout is because the tougher your workout is = the more calories you burn after you workout.

So the sweet spot is to find a workout that kicks your ass

February 15, 2013

Kimberly

I appreciate your advice. By the end of November this year I'll send you my before & after photo! Until then....Kimberly

February 15, 2013

maxamillion

i would love your free workout video sent:Amos"Maxamillion"Evans,Sr 521 West Bay Street Jacksonville,Fl 32202

February 04, 2013

Adrian Bryant

go to nowloss.com/free to get free DVD

February 05, 2013


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