In my experience as a celebrity trainer—you can reach me at vince@personaltrain.net—it doesn’t matter how much money you have or who you have working for you. If you want to achieve something badly enough, it all comes down to having motivation and discipline. Simple as that.

Being a career minded individual, you have to treat your workout in the gym as the single most important business meeting of the day. You wouldn't dream of blowing off a meeting with your boss; the same goes for the gym. If you take this approach, you won’t ever miss something so vital to your success. That's the mind frame I want you take as one of your new year’s resolutions. It's imperative if you're going to lose the added weight from your waistline that you have acquired in the last month.  For the next six weeks, you'll have 24 critical meetings that will determine whether you sport six-pack abs or one fat gut. The choice is yours. Every workout and every morsel of food that enters your body will be accounted for. Excited yet?

This BRASH Boot Camp is actually the same routine I used to reprise my role as New York City's famed "Naked Cowboy" for Halloween (the dude wears nothing but tighty-whiteys, boots and a cowboy hat, so you have to be ripped to pull it off). This routine will get you shredded in blazing time. The six-week fitness plan is excellent for maximizing growth hormone output critical for rapid changes in body composition and, when coupled with my hardcore eating regimen, will ensure maximum success at the end of the program.

Here's how it works. Each workout consists of eight total exercises broken up into four pairs of exercises that will be supersetted. Tempo will also be employed for each exercise. This refers to the time it takes the exercise to be completed. If you see a 4010 tempo on the Squat that means four seconds on the negative portion of the exercise (the way down), zero seconds pause at the bottom, one second on the way up and zero seconds at the top. The tempo must be adhered to if this program is to be effective. By creating high lactate levels in the muscles with the tempo or time under tension principle, growth hormone secretion is maximized. This helps increase lean muscle mass and incinerate fat.

BRASH Boot Camp Six-Week Fitness Program

Weeks 1, 2 and 3
Monday and Friday
First Superset
Squat (8-10 reps)
Seated cable row (12-15 reps)

Second Superset
Lying Leg Curl (6-8 reps)
Seated Calf Raise (15-20 reps)

Third Superset
Reverse Sit-up on Incline Bench (12-15 reps)
Step Up with Dumbbells (15-20 reps)

Fourth Superset
Bench Press (10-12 reps)
Lat Pull-down (12-15 reps)


Wednesday and Saturday
First Superset
Split Squat, Front foot elevated with dumbbells (8-10 reps)
Barbell Curl (10-12 reps)

Second Superset
Bent Over Row (10-12 reps)
Incline Dumbbell Press (8-10 reps)

Third Superset
Hyperextension (10-12 reps)
Skull Crushers (10-12 reps)

Fourth Superset
Leg Press (10-12 reps)
Dumbbell Laterals (10-12 reps)

During Week 1 you'll do two sets. Each week after that you'll increase the number of sets by one so by Week 3 you'll do four total sets per exercise. Week 1 you'll rest 60 seconds between exercises. Each week after you'll decrease the rest by 15 seconds so by Week 3 you'll only rest 30 seconds. For the sake of simplicity, for the first three weeks keep the tempo at 3010 for all exercises. Based on your individual recovery ability, as long as you perform four workouts a week it doesn’t matter which days you workout. Just don’t workout more than two days in a row.

Weeks 4, 5 and 6
Monday and Friday
First Superset
Back Squat, Wide Stance Feet Pointed Out (10-12 reps)
Ball Crunch (10-12 reps)

Second Superset
Leg Curl Prone (6-8 reps)
Incline Bench (12-15 reps)

Third Superset
Hyperextensions (12-15 reps)
Tricep Pushdown (12-15 reps)

Fourth Superset
Squat with dumbbells (12-15 reps)
Seated Calf Raise (15-20 reps)


Wednesday and Saturday
First Superset
Split Squat, rear foot elevated with dumbbells (15-20 reps)
Dumbbell shoulder press (12-15 reps)

Second Superset
Standing Cable Flys (6-8 reps)
Chin Up, Supinated grip (10-12 reps)

Third Superset
Romanian Dead-lift (12-15 reps)
Reverse Sit-Up on Incline (12-15 reps)

Fourth Superset
Seated Dumbbell Curl (10-12 reps)
Skull Crushers (10-12 reps)

The same rules for the first 3 weeks apply here except now each week you'll decrease the reps by two on each exercise. This will encourage you use to heavier weight each week that will, in turn, create even more lean muscle mass.

Nutrition
As far as diet is concerned, I want you to concentrate on whole, unprocessed food as the mainstay of your diet. Oatmeal and fruit is fine in the morning along with eggs and low-fat cottage cheese. For the next three meals of the day concentrate on incorporating four ounces of lean protein (chicken, fish or steak) at each meal with copious amounts of vegetables. If you feel your energy levels dip add half-a-cup of rice to each meal.

The most important macronutrient to emphasize here is healthy fat. Now that you're cutting back on carbohydrates, you need to make sure your fat intake is adequate. I want you to add two ounces of avocado to each meal after breakfast. If you prefer, you can substitute avocado with olive oil. This will allow for continued fat loss and keep you from being ravaged all day.

Notice that I'm not prescribing any real cardio in this fitness program to get lean. Your diet and cardio style weight training program will do this for you as long as you stay consistent to it. Feel free to go for long walks but be careful not to overextend yourself since you're already on a low calorie diet to begin with. Finally, every Wednesday I want you to take measurements of your waist in the morning and at night. Write these down and compare them from week to week. If you are eating appropriately and following the fitness program I outlined, then you'll definitely see progress from week to week.

Good luck, men.