No BS Fitness Blog

Transform Your Mind - Transform Your Body - Transform Your Life

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Burn Fat and Build Muscle With These Ashton Hall Workouts

Ready to torch fat and build muscle?

Ashton Hall’s workouts are your ultimate solution, combining intensity and efficiency to get you in the best shape of your life.

Whether you’re a beginner or a seasoned lifter, these routines will push you to new heights.

Grab a set of adjustable dumbbells and let’s dive into these killer workouts!

Intense Full Body Dumbbell Workout | Build & Burn

This workout is designed to push your limits and ignite your metabolism. It follows a format of 40 seconds of work, 20 seconds of rest, with 1-minute breaks between rounds.

You’ll cycle through eight exercises, including moves like dumbbell snatches, squats, and presses.

Complete 2-4 rounds for a killer full-body burn. Master the movements and watch your strength and endurance soar over the next 8 weeks.

25-Minute Full Body Dumbbell Workout | Muscle Building & Fat Burning

Perfect for both beginners and experts, this routine ensures everyone can join in.

The format is 30 seconds of work, 30 seconds of active rest, and 20 seconds of rest between exercises, with 2-minute breaks between rounds.

Perform eight exercises, including dumbbell lunges, rows, and curls. Repeat 2-4 rounds to maximize muscle building and fat burning.

No excuses – get ready to feel the burn and build some serious muscle.

30-Minute Full Body Workout | Follow Along (Advanced & Modified)

This workout is versatile, and designed to be done anywhere, anytime. It includes a series of exercises that hit every major muscle group, with modifications for all fitness levels.

The routine is structured to keep your heart rate up, combining strength training with cardio.

Use your dumbbells for moves like thrusters and bent-over rows. This workout is your go-to for an effective fat burning session that leaves no muscle untouched.

Grab your dumbbells, push play, and start building muscle and burning fat with Ashton Hall.

Let’s get to work!

Want a customized workout and nutrition plan? Check out the Muscle Maximizer.

Try These 3 Epic Workouts by Chris Heria

Known for his dynamic style and incredible results, Chris Heria’s routines are designed to push your limits, build strength, and boost your fitness in ways you never thought possible.

Whether you’re looking to shred fat, build muscle, or just get in the best shape of your life, Chris’s workouts are the perfect mix of challenge and fun.

Below, you’ll find three of his most effective workouts that you can try right now.

Grab a pair of adjustable dumbbells and get ready to feel the burn, see the gains, and transform your body with Chris Heria’s signature style!

Complete 15 Min Chest & Tricep Workout | Dumbbells Only

Best Chest Home Workout (Dumbbells Only)

Perfect Home Shoulder Workout (Dumbbells Only)

If you want to take your results to the next level, get a custom workout and nutrition plan that’s based on your body type, your goals, your food preferences, and your schedule.

Transform Your Workout with Bowflex SelectTech 552 Adjustable Dumbbells

The Bowflex SelectTech 552 Adjustable Dumbbells are here to revolutionize your fitness routine.

With a simple twist of the dial, you can switch from 5 lbs. to 52.5 lbs. in seconds.

This means no more fumbling with a stack of weights or wasting time swapping plates.

You just dial in the resistance you need and get straight to work, making your workout not only efficient but also incredibly enjoyable.

Just think about how much space you’ll save.

The SelectTech 552’s sleek, compact design means you won’t have to trip over dumbbells or squeeze your workout area into a tiny corner.

It’s designed to fit perfectly in your home gym, making your space feel bigger and your workouts more streamlined.

You’ll find yourself looking forward to your next session because everything is just so easy and clean.

Adjusting the weight is as simple as pie.

Just twist the dial, and you’re set.

No more hassle, no more mess.

It’s quick, it’s efficient, and it keeps you in the zone, focusing on smashing your goals instead of wasting time with your equipment.

Plus, with the Bowflex SelectTech 552, you get a 2-month free trial of the JRNY All-Access Membership.

This isn’t just any membership—it’s packed with tons of strength-training and bodyweight workouts you can do at home or on the go, right from your phone or tablet.

It’s like having a personal trainer in your pocket, keeping your workouts fresh, fun, and challenging.

With a wide weight range, you’re not limited to one type of workout.

You can seamlessly switch from heavy lifting to light toning, hitting every muscle group with precision.

It’s like having a full gym in the palm of your hand, ready to sculpt and tone every part of your body.

The SelectTech 552’s design isn’t just functional, it’s sleek and stylish, blending perfectly into your home decor.

They’re so easy to use, you’ll actually look forward to your next sweat session.

If you’re tired of the clutter, the endless swapping, and the lackluster workouts, it’s time to upgrade to the Bowflex SelectTech 552 Adjustable Dumbbells.

Grab your set today, and let’s get ready to transform your body and your life for good!

P.S. For best results, get a custom workout plan that’s based on your body type, your goals, and your schedule.

Life Will Never Be Perfect

If you are waiting for the perfect time to go after what you want, then guess what?

You will be waiting forever.

Life will never be perfect, and if you don’t get this through your head now, you’ll die with regret.

You want to start your fitness journey, but you’re waiting for Monday.

Or for when you’re less busy.

Or when you have more money.

All excuses.

You don’t need the perfect gym or the perfect diet to start.

Use what you have and start now.

You think the successful people you admire waited for the perfect moment?

I assure you they didn’t.

They started when everything was chaotic. They took action amidst the storm. They used what they had, made mistakes, and learned.

They didn’t sit around waiting for the stars to align.

You’re delusional if you think everything will fall into place on its own.

Perfection is a myth. It’s a lie you tell yourself to justify your laziness.

The perfect moment doesn’t exist.

What exists is right now.

This moment.

You have time to scroll through social media, but you don’t have time to work out?

You have money to eat out, but you can’t invest in your health?

That’s BS.

Your life won’t change until you take responsibility.

Start with what you have.

No gym? Use your body. Do push-ups, sit-ups, and squats.

No custom meal plan?

Just eat clean, whole foods. You know what junk food is. Avoid it.

Successful people aren’t special. They’re just relentless.

They make do with what they have and push forward.

They don’t wait for perfect. They create their own perfection through action and persistence.

Imagine if Steve Jobs waited for the perfect time to start Apple.

Or if Michael Jordan waited for the perfect time to start practicing.

They’d be nobodies.

Perfection didn’t make them legends.

Action did.

So, stop whining and stop waiting.

Life is happening now.

Jump in, make mistakes, learn, and grow. It’s messy, it’s tough, but that’s life.

Start today with what you have.

That’s the path to greatness.

Need a custom training plan based on your personal goals?

Check out the Muscle Maximizer.

How To Master Self Discipline and Achieve The Body of Your Dreams In 7 Simple Steps

Self-discipline is the cornerstone of achieving your fitness goals.

It’s not about motivation or willpower, it’s about consistent, disciplined action.

If you want real results, I’m talking about the type of body that makes people stop and stare, then you need to master self-discipline.

Here’s how…..

Step 1 – Set Clear, Specific Goals

Vague goals like “get in shape” won’t cut it. Define exactly what you want to achieve—“drop 15 pounds in 4 weeks” or “run a 5K in under 30 minutes.”

Concrete goals give you a clear target to aim for and a sense of purpose.

Step 2 – Create a Structured Plan

Discipline thrives on routine. Break down your goals into daily actions. Plan your workouts, meals, and rest.

Stick to the plan religiously.

Consistency is key.

The more structured your plan, the easier it is to follow.

Step 3 – Eliminate Distractions

Identify the things that pull you away from your goals—social media, junk food, negative influences.

Whatever it is, remove them from your environment.

Your surroundings should support your goals, not sabotage them.

Step 4 – Commit To a Daily Routine

Self-discipline means showing up every day, regardless of how you feel.

It’s about doing the work even when it’s hard, even when you’re tired, even when you’d rather be doing something else.

Consistency over time leads to real progress.

Step 5 – Track Your Progress

Keep a log of your workouts, meals, and any other relevant metrics.

Regular tracking helps you stay accountable and provides clear evidence of your progress.

If something isn’t working, adjust your plan. Discipline is about continuous improvement.

Step 6 – Surround Yourself With Like Minded Individuals

Find a community or workout partner who shares your commitment to fitness.

Their support and accountability will help you stay on track. Avoid those who drag you down or encourage bad habits.

Step 7 – Develop Mental Toughness

Self-discipline requires a strong mindset. When you face obstacles, push through.

Embrace the discomfort—it’s a sign you’re growing. Remind yourself why you started and stay focused on your goals.

Self-discipline is a skill. The more you practice it, the stronger it becomes.

It’s time to commit, put in the work, and transform your body.

Get The Muscle Maximizer program and start your journey to a stronger body.

Stack Wins Everyday

As Wes Watson once said, you have to stack wins everyday.

Stacking wins is the key to not only transforming your body, but your entire life. Every win you stack is another brick in your empire of success.

First thing in the morning, the alarm rings, you’ve got two choices…

Hit snooze and stay a loser, or get up and claim that first win. Getting out of bed when your body screams “no” is a win.

That’s your first victory.

But you can’t stop there. Keep the momentum by getting to the gym and crushing your workout.

That’s another win.

Now look at your diet.

Choosing grilled chicken over a burger?

Win.

Drinking water instead of soda?

Win.

Each smart decision stacks another win.

You think these small wins don’t matter?

Not only do they matter, but they compound. And over time those small wins turn you into the man you’ve always wanted to be.

Small wins build discipline, discipline builds confidence, confidence attracts success.

But here’s the thing, winning ain’t easy.

If it were easy, everyone would be winning.

This is for those who are tired of mediocrity. For those who are done making excuses.

Your life is a series of choices. Each choice is an opportunity to stack a win or add to the pile of losses.

When you start stacking wins, you create a habit of excellence.

This habit transforms your identity. You become someone who expects to win, who thrives in challenges.

You can either stack wins and build your dream life, or stack excuses and live in regret.

When you see others succeeding, its not because of luck. They’ve just been stacking wins while you’ve been stacking excuses.

Start small.

Win today.

Wake up early. Hit the gym. Eat clean. Repeat.

Each day you do this, you get closer to your goals.

This isn’t just about fitness. It’s about life.

Get up and start stacking those wins.

Your future self will thank you.

If you need help, check out the Muscle Maximizer program.

The #1 Thing You Must Do To Start Losing Fat ASAP

If you’re serious about losing fat, there’s one non-negotiable rule you need to follow….create a calorie deficit.

No matter what diet or exercise routine you follow, if you aren’t in a calorie deficit, you won’t lose weight.

It’s as simple as that.

The Power of a Calorie Deficit

A calorie deficit means you’re consuming fewer calories than your body needs to maintain its current weight.

When you do this, your body turns to stored fat for energy, leading to fat loss. It’s the fundamental principle of weight loss, and there’s no way around it.

Two Paths to a Calorie Deficit

There are two main ways to create a calorie deficit. Through nutrition and exercise.

1. Nutrition: Eat Smart

The easiest way to control your calorie intake is through your diet. Here’s how to get started:

Track Your Intake: Use a food diary or app to monitor everything you eat and drink. This helps you stay aware of your calorie consumption.

Focus on Whole Foods: Eat more vegetables, fruits, lean proteins, and whole grains. These foods are nutrient-dense and lower in calories, keeping you full without overloading on calories.

Reduce Portion Sizes: Sometimes, it’s not what you eat but how much. Cutting back on portion sizes can significantly reduce your calorie intake.

Cut Out Junk: Eliminate or drastically reduce sugary drinks such as Gatorade, fast food, and processed snacks. These are calorie-dense and nutritionally poor.

2. Exercise: Burn More Calories

Exercise is a powerful tool for increasing your calorie deficit. Here’s what you should do:

Cardio Workouts: Activities like running, cycling, and swimming burn a lot of calories and are great for creating a deficit.

Strength Training: Building muscle increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising. Focus on compound movements like squats, deadlifts, and bench presses.

High-Intensity Interval Training (HIIT): This combines short bursts of intense activity with rest periods. It’s efficient and highly effective for burning calories.

For the best results, combine nutrition and exercise to create a calorie deficit. Eat a balanced diet that fuels your workouts and keeps you in a deficit, and follow a consistent exercise routine to maximize calorie burn.

This dual approach ensures you lose fat while maintaining muscle mass.

Ready to take the guesswork out of creating a calorie deficit?

Download The Body Blueprint, a comprehensive 4-week nutrition and workout plan designed to help you lose up to 15 pounds in just 28 days.

This plan guides you step-by-step through balanced nutrition and effective exercise routines, ensuring you stay in a calorie deficit and achieve your fat loss goals.

Transforming Your Body Is Hard

I get so tired of all these so-called gurus telling you how easy it is to lose weight once you learn their new little secret.

Well, I have bad news for you.

There is no secret.

If you want to transform your body and get in the best shape of your life, you have to put in the work.

You have to push yourself. You have to be disciplined.

Look at any person who has a body you admire, I promise you, they wouldn’t tell you it was easy.

They didn’t wake up one day with a six-pack and sculpted muscles. They earned it through sweat, sacrifice, and relentless effort.

They pushed through pain, overcame obstacles, and stayed committed when it would have been easier to quit.

They didn’t rely on magic pills or fad diets. They relied on hard work and consistency.

You want to know the real secret?

It’s showing up every single day, even when you don’t feel like it. It’s saying no to that junk food and yes to a workout.

It’s pushing through one more rep when your body is screaming at you to stop. It’s making fitness a priority, not an afterthought.

Transforming your body is hard.

But the results are worth it.

Imagine feeling stronger, more confident, and more energetic.

Imagine looking in the mirror and seeing the person you’ve always wanted to be. It’s possible, but only if you’re willing to put in the work.

Stop looking for shortcuts.

There aren’t any.

You should instead embrace the challenge and commit to the process.

If you’re ready to get real results, download The Body Blueprint and get a proven, step-by-step plan to transform your body.

This plan will guide you, but you’ve got to do the work.

Use coupon code TRANSFORM to instantly save $10.

The only thing standing between you and your dream body is you.

It’s time to take action.

Get started today.

All You Need Is 4 Weeks to Get a Better Body

Can you commit to just 4 weeks of eating clean and working out hard?

If so, I can show you exactly how to drop up to 15 pounds of fat in the next 28 days.

But let me be very clear……this won’t be easy.

It might be one of the hardest things you ever do.

But just imagine what you’ll feel like 4 weeks from now. You might not be exactly where you want to be, but you’ll be a hell of a lot closer than you are right now.

And no, this isn’t some crazy fad diet where you eat 500 calories a day and starve yourself.

This is a real plan that works.

But it will only work if you do the work.

You have to be ready to sweat, to push your limits, and to make sacrifices. You have to want it more than anything else.

Just think about what you could achieve in 28 days.

What would it feel like to be 15 pounds lighter?

Would you have more energy?

Would you have more confidence?

You will literally feel like a new person, and you’ll wonder why you didn’t start sooner.

This is your chance to break free from the body that’s been holding you back and step into a new, healthier, more confident you.

Don’t waste another second. Download The Body Blueprint now and get a proven, step-by-step plan to transform your body.

Commit to just 4 weeks and see the results for yourself.

Do These Foods Really Burn Belly Fat? (Separating Fact from Fiction)

Everyone wants a magic list of foods that can burn belly fat. But does eating certain foods really make your belly fat disappear?

The truth might surprise you.

The Myth of Fat-Burning Foods

The idea that specific foods can target belly fat is a myth. Sure, some foods can boost your metabolism slightly, but they’re not miracle workers.

If you think munching on celery sticks or downing green tea is going to melt away your belly, you’re living in a fantasy.

Understanding the Basics

Fat loss comes down to one simple principle, calories in versus calories out. To lose belly fat, you need to create a calorie deficit.

No food on its own will magically cause fat to vanish. It’s about your overall diet and activity level.

Foods That Support Fat Loss

While no food can specifically burn belly fat, some can help you on your fat loss journey:

  • High-Protein Foods: They keep you full longer and help build muscle. Think lean meats, eggs, and legumes.
  • Fibrous Vegetables: They’re low in calories and high in nutrients. Fill up on broccoli, spinach, and bell peppers.
  • Healthy Fats: They’re essential for overall health and can keep you satiated. Avocado, nuts, and olive oil are great choices.
  • Whole Grains: They provide sustained energy and keep you feeling full. Go for quinoa, oats, and brown rice.

The Role of a Balanced Diet

A balanced diet rich in whole foods is the key to losing fat, including that stubborn belly fat.

Combine it with regular exercise, and you’ve got a formula for success.

Remember, it’s not about one magical food but the synergy of a well-rounded diet.

Ready to lose that stubborn belly fat for good?

Download The Flexible Meal Planning Guide now!

This guide gives you the tools to customize your meals for maximum fat loss without feeling deprived.

Pair it with the 4-week workout plan in The Body Blueprint, and you’ll have everything you need to transform your body and start living life to the fullest.

Don’t wait—click here to take the first step toward your dream body!

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