Burn Fat & Build Muscle

If you are planning to join the Army you probably want to get into the best possible shape as quickly as you can. For many this may include needing to lose your beer belly, bingo wings or stop your thighs from rubbing together when you walk.

The one thing you don’t want to do though is to lose weight and be left with nothing but a weak and frail bag of bones. I have found the solution to losing the fat you want to get rid of while at the same time building a strong and sturdy muscular frame.

Last year I took part in a 98 day challenge to follow an eating plan and fitness workout called Burn The Fat, Feed The Muscle

I was extremely happy with the results. I managed to get my body fat percentage down to 12% which is the lowest it had been since I was 15 years old. The eating plan is simple and isn’t one of these horrible calorie depriving diets either. In fact in order to follow the challenge properly I needed to start eating more so that my efforts in the Gym were rewarded.

The strength training plan was easy to follow but challenging and focused on lifting heavy weights to build strength fast and burn maximum calories.

The book Burn The Fat Feed The Muscle is written by an American Body Builder called Tom Venuto. He is well respected and isn’t promoting any brand or products so the information he gives is unbiased and accurate.

I really encourage anyone who wants a plan to lose weight, build muscle and get into good shape quickly to check his book out. I have read it cover to cover (over 300 pages of information broken down into easy to understand sections) and haven’t found a better resource anywhere.

Don’t be put off by the fact its written by an American either… It´s not all fist pumping and high fiving like some stuff you get from the USA. I recommend it to anyone. Take a look here at the information: Burn The Fat, Feed The Muscle

Please be aware that if you decide to buy the book I will receive a small commission for referring you to the website. I tell you this because I don´t want you to think I am trying to trick you into anything when I am not. I 100% believe in this product because I have used it myself and know it works well.

Full Body Workout – Build Strength Fast

If you are new to lifting weights and want a workout that is simple to follow and won´t leave you gazing around the gym wondering what you are supposed to be doing next, then this is the workout for you.

This workout is designed to build core strength (perfect for those Army exercises) and make you stronger all round. It will also help to prepare your legs for running as it has exercises that directly targets your calf’s and quads.

Another great thing about this particular workout is that you only have two workouts to perform and rotate them each time you visit the gym, hence the name One/Two workout. Simple doesn´t mean easy though!

The One/Two Full Body Workout

  • Level – Beginners – Intermediates
  • Focus – Core Strength and muscle gain
  • Days Per Week – 3 (Mon, Wed, Fri). You will rotate between 2 workouts. Week 1 is 1/2/1, and week 2 is 2/1/2.
Workout One
Workout One
Exercise Sets Reps
Squat 4 8-10
Bench Press 4 8-10
Barbell Row 4 8-10
Military Press 4 8-10
Seated Calf Raise 2 10-20
Weighted Sit Up 2 10-20
Workout Two
Workout Two
Exercise Sets Reps
Deadlift 2 10-15
Leg Press 2 12-15
Incline Dumbbell Bench Press 4 8-10
Dumbbell Shrug 4 8-10
Barbell Curls 4 8-10
Standing Calf Raise 2 10-20
Hanging Knee Raise 2 10-25


  • Constantly push for more. Once you are able to complete 10 reps per set for any exercise, increase the weight.
  • Rest. Rest approximately 2 minutes between sets. Allow more time if needed on Squats and Deadlifts to enable you to lift more
  • Warm up properly. Although this workout does not contain warm up Sets, avoid injury by completing a 10 minute complete warm up and stretch routine


Have you tried this workout? We would really like to hear about your thoughts and progression.