When you find out how easy it is to get slim and see your abs, you will be amazed that more people are unwilling to get to work to be torn apart. A typical example: Sean Garner.
The Miami-based coach had two children and a third on the way when Men's Health knocked on him to create the 6-week sweat removal body for a transformation program for the fitness platform All Out Studio. "I gave priority to life and work," he says, "and I let myself go a little."
Following the same program he developed for busy people like you, in just six weeks he got the results you see on this page ̵
Garner's program can be summarized in the program according to a five-point plan that almost everyone can follow.
1. Training with Tri-Sets
The 6-week Sweat Off program consists of workouts that only last 30 minutes and require only a set of dumbbells. This was limited to Garner (he used power block weights in the 5 to 90 pound range). He trained five to six days a week on three days, divided once: upper body, lower body, full body, then a day of rest and repetition.
Garner organized each training exercise in three sets – three moves grouped and done back to back. The first tri-set of a full body workout could be a floor press, a dead leg with a leg, and a plank. Garner performed each movement for 40 seconds and did as many repetitions as possible during that time (the plank is held for time, of course) and then rested 20 seconds between exercises. He repeated this for a total of three laps and rested between the laps for up to 60 seconds. Then he went on and made two more tri-sets in the same way – for example a row of dumbbells, a lunge and an overhead press, and then a hammer lock, an alternate row of bears and a skull breaker.
“The whole body workout emphasizes cardio,” says Garner, “because you train so much muscle mass in a short time. On the upper and lower days you can hammer certain muscles a little more, so that you get condition and strength in the same program. On days when he didn't raise, Garner went for long walks, and that was all he needed.
2. Eat more protein and vegetables
Garner wanted to eat 1.5 grams of protein per pound of his body weight and as much vegetables as possible every day. (He weighed 195 pounds and an average of 280 grams of protein a day at the beginning of the six weeks.) This helped him support muscle growth while keeping hunger under control. Since protein and fiber are very filling nutrients, he didn't have to worry about counting calories or overeating.
"If you don't plan what you will eat, you will have those moments when you panic when you are hungry," Garner says, "and in the end you will reach for anything you can find. To avoid this, I would get Amazon to deliver chicken, fish, and vegetables, and then I would grill the meat, chop the vegetables, and put everything in Ziploc containers. "The process of preparing all of his meals for the week took about 90 minutes on Sunday afternoon.
Breakfast usually consisted of an omelet with five eggs, tomatoes, onions, and peppers. Lunch consisted of a salad with chicken, fish, or minced turkey dressed with salsa or olive oil and balsamic vinegar. In the afternoon, Garner had a protein shake and a handful of nuts. Dinner was another lean meat with vegetables. When he felt like something sweet, Garner froze some berries in a low-sugar, whipped cream flavored with coconut flavor. "It tastes like ice cream," he says.
3rd morning exercise
Garner has to be up at 6:30 am to take his daughter to school O'clock to exercise and eat a meal beforehand. "I usually recommend that people exercise first thing in the morning when they can," he says. "It gives you energy for him Day and then it's done. If you postpone it until later, you probably won't do it at all. “
If you prefer to exercise later in the day because you injured yourself during the morning exercise, remember that this is likely due to not warming up properly. However, it is true that the spine is also less stable in the morning because it decompresses during sleep. Exercises such as barbell squats and deadlifts are best performed in the afternoon when the body is warmed up and the spine has stiffened slightly as you walk around. "But my program only uses joint-friendly exercises," says Garner. Therefore, there is little risk of getting hurt if you need to do them shortly after getting up (note: you should still warm up to ensure maximum safety, but there is nothing inherently risky in the six-week sweat breakout 4.
Garner weighed himself every morning – after going to the bathroom and before eating – "What you measure changes," he says, but he did not rely on the numbers one that he saw, and you shouldn't either. "There will always be daily fluctuations in weight due to water retention," Garner says, so don't freak out and think that if you suddenly gain two pounds, you gain weight.  Weighing daily helps you see how you trend over time, if your average weight in week 2 is one pound less than in week 1, you know you are on the right track losing even half a pound a week is great, "says Garner. Gradual weight loss is sustainable and ensures that you don't lose muscle. Garner only lost three pounds during the program, but held on to (and may have gained some) muscles, which resulted in a significant body rebuild.
5. Sleep like a baby
"One of the biggest changes for your body, even though it's not sexy, is sleep," says Garner. "That was my top priority in the six weeks." He wore a WHOOP fitness tracker and strived for a 100% sleep rating every night. "I would try to be in bed at 8:30 a.m. and sleep nine or ten hours." If he couldn't go to bed early because he wasn't there or to help his kids with homework, he would sleep the next morning or skip training that day. "People are so overwhelmed," says Garner, "and when you exercise, you just create more stress," so if you have already run down, exercise can make things worse.
"If you give sleep priority, you will recover better and you will be able to work harder during exercise," says Garner. "This is how you make a 30-minute workout effective. It won't be effective if you are too tired to push yourself. "
Bonus Tip: Have a Vision
" When you start with the end, you can stick to the habits that will ultimately take you there, "says Garner, who frequently asks customers to take a picture of to find someone with the desired physique and save it on their cell phones so they can use them.