Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

Despite what you've probably been led to believe, churning away like a rat on a treadmill,

especially during the holiday season, or any other time

of year for that matter, is really not the best way to burn fat. In fact, it can actually backfire

and lead to the common cortisol and catabolic hormone release that accompanies excessive exercise.

And all that winds up making you fatter. This can result in

hormone imbalances, fluid retention, overtraining, and injury, and it's why folks who approach

New Year's fat loss by simply trying to stay in a mind-numbingly boring cardio machine for as long as possible are usually the folks

who fail and the ones you probably stop seeing at the gym by about mid-February. But the good news

is that you can embark on a 30-day rapid fat-loss journey without sacrificing your health,

body, or performance for the rest of the holiday season. And with the safe, healthy, and effective guide I'm about to present to you in this

episode, you can melt your holiday belly in just a fraction of the time it takes your

over-exercising friends. Feel free to start this workout now or save it for your

official New Year's routine. So if you're ready, let's just jump right in. The 30-day rapid

fat loss guide that I'm about to describe to you is split into three separate 10-day cycles. The first 10

days involve easy, fasted fat-burning sessions. The next 10 days add slightly more difficult

body weight training, and the final 10 days round things out by adding high-intensity

intervals and weight training. All right, roll up your sleeves,

tighten your belt, and let's jump right in. Days 1 through 10 are called the burn phase.

So for the first 10 days, exercise is simple. There's no hard or long exercise sessions. For many, this will be a practice

in self-control and moderation, since most holiday exercisers are notorious for eating whatever

...