Quick and Effective* Muscle Building/Fat Loss Workout

What's up kids?!

I'll make it short and quick today. I'm on my way out the door to take care of a few things, but I wanted to leave you with a quick and easy workout that will get your heart rate up, accelerate your metabolism, and light a fire under your ass!

*Note- This workout itself is NOT easy. These sessions are short, brief, and intense. That's what I meant by easy. It requires little to no equipment, will take you literally 20-30 minutes, and have you burning calories all day long! You MUST push yourself on this workout to get maximum benefits. 20-30 minutes of ass kicking!!

"20 Minute Machine Workout" Perform the following circuit for 20-30 minutes. Try to get as many rounds in as you can!Take as little rest as needed between exercise. You'll need to get out to either a park or track (there should be no excuse, there are plenty of these around! Go to your local high school or neighborhood park!)



-Perform a brief 5-10 minute movement prep warm up of jogging, skipping, leg swings, arm circles, hip circles, and light jumps before beginning.

Push Ups x max reps
Sprint x 50 yards
Burpees x 10
Sprint x 50 yards
Walking Lunge x 20 (10 per leg) LONG STEPS

*If it's been a while since you've sprinted, build up to a speed that is around 80% effort (pretty fast but not BALLS OUT. I don't want you pulling a hamstring on me! ;) )
Cooldown with a light/easy 5 minute jog and some easy stretching. Enjoy!

*Thanks to Underground Strength Coach Zach Even-Esh for inspiring the format of this session. Trust me, this one is no joke! Post a comment below and let me know how it goes! This sessions requires NO equipment but your own body and a will to push yourself HARD!

See ya!

-John Cortese, YFS

5 Super Simple Fat Loss Tips

Keeping FAT LOSS Simple!

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.


Fat Loss shouldn't have to be rocket science!


To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.


Eating More of these can help the fat BURN OFF!!


4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

**Bonus tip**

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (VGF 25+ Men OR VGF 25+ Women) because it is made from 25 WHOLE veggies, greens and fruits.

Yours in health,

John Cortese

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's (VGF 25+ Men) and women's (VGF 25+ Women) formula.