Two weeks is not too long, but the changes can be immense. Just ask the editor-in-chief of Men's Fitness and co-creator of The New Body Plan Jon Lipsey, who took his own advice and used the plan to lose weight 10kg of fat in eight weeks.
Below, you'll find a two-week "block" of workouts from the New Body Plan Plus's fat loss plan. Pair it with this fat-loss meal. New Body Plan book from Amazon (£ 7.58), or sign up for a personalized fat loss plan (from £ 142), but before you get started, here's Lipsey's motivation to do and experience the plan.
What made you start the New Body Plan?
It was very simple. I was overweight and unhappy with how I looked and felt. My energy levels were low and my stress levels were high. That did not happen overnight. An increasing workload and a busy family life made feel like I did not have time to train. I then saw a topless picture of myself on holiday that and I what like "what that I look like?"
Had you ever done anything like it before?
Never. I had never trained with the intention of improving my body composition and I'd never have anything resembling a six-pack. In my 20s I've done a few races, and then I've got the New Body Plan for about five years.
Why did not you do anything like this before?
If I'm brutally honest, fear. Fear of failure. I always doubt my ability to stick to a plan. And then I doubt that if I did not stick to it, I'd see any meaningful results so I almost talked myself out of doing it before I even started.
Why did it work?
First, because it's based on some really sound training and nutritional principles ̵
What's your advice for anyone who wants to change the way they look and feel?
The first thing I'd say is that you can achieve more than you think is possible, if you use the right plan. Whether that's the New Body Plan or another program, it's vital that you set yourself up for success. You need to ask yourself why you're doing the plan and how much you want the result. Once you have an answer to those questions, commit to the process and take it one session at a time.
Your transformation ended in May 2018.
I've got a lot of fun. The experience changed my life. And because it is a sustainable system, I've managed to exercise and eat well despite having a new baby and a heavier workload than ever. I'm 40 next year and my goal is to enter that decade in better shape than I was 20.
How To Follow This Fat Loss Plan
Here's the theory behind why the workouts are so effective, and how to tailor the plan to your body shape goals.
Split In this two-week training block the workouts follow a pattern. The first session of both weeks is an upper body workout, which hits your chest, back, shoulders and arms. The second is a lower-body session, which targets your legs. The third session works your upper body again, while the fourth and final workout targets the muscle group you want to make bigger and more defined – your abs, arms or chest. Aim to train on Monday, Wednesday, Friday and then Saturday or Sunday.
Structure Every workout in this two-week block is made up of six different exercises, which you will perform as straight sets. This means you are doing all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6.
Progression The second week of this block is similar to the first week in that it follows the same muscle-group split – upper body, lower body, upper body, then a body-part specific session, for your four weekly sessions. The moves are also in the same order, but with one major difference: to help you lose fat faster you'll do an extra two reps in each set of the first two moves of each session, and then do a full extra set for the other four moves.
Tempo Alongside the sets, reps and rest period details for each exercise you'll see in a column marked "tempo", which is a four-digit number. Tempo is the speed at which you perform one rep, and the number in seconds takes you to lower and lift the weight, and break at the top and bottom. For example, a 2010 tempo for the bench press means you lower the bar to your chest in two seconds, with no break at the bottom, then lift the bar in one second, with no break at the top. X means you should do the move explosively.
Specialization For the fourth session of both weeks you choose which muscle group you train. There are three options: abs, arms or chest. Pick just one. These muscle-group goal workouts use the straight sets like the other three weekly sessions, so do the exercises in order as well. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full set of the next four moves to both tracks harder and smarter.
Fast Track Your Fat Loss 
Treat every session like it's your last Imagine that every session you do is the last workout of the plan and that at the end of it,
Rest for succes It's tempting to be generous with your rest periods – resting for 90 seconds, say, as opposed to the 60 seconds described in the plan. Resting for longer may allow you to lift a little heavier weight, which is good for the ego. But what's good for the ego is just good for the waistline. Sticking to the rest periods will increase the energy demand.
, so when you get started take a minute to remind yourself why you started. Workout 1: Upper Body
Too. What do you think about what you are doing?
Workout 1: Upper Body
To make the most of this session, focus on some key shape tips. Do not let the dumbbells clash at the top of the bench press and avoid leaning back to using momentum on the lat pull-down. For the biceps curl and the triceps press-down, try to minimize the movement of your upper arm.
Workout 2: Lower Body
Front squats are technically challenging, so you can not get your hands on the front line in front of you. Workout 3: Upper Body
When you do the bench press, make sure that you use a full range of motion, even if that means reducing the weight. You'll get a better result when you perform the move properly. On the seated row, pictured above, aiming towards a minimal torso movement. That wants to focus the effort on the back muscles. Workout 4: Specialization Session
How to Pick Your Specialization: Do It Yourself! Simply choose the body you most want to develop. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full set of the next four moves to both harder and smarter.
Option 1: Abs  Exercise
1 Kettlebell swing
2 Kettlebell halo
3 Hanging knee raise
4 Hanging knee raise twist
5 Plank shoulder tap
6 Plank toe tap
Option 2: Arms
Option 3: Chest