Nothing crazy about this phase, in fact the whole idea is to sort of ease your body into things.

Every morning for ten days, before you eat anything, do some

basic, strenuous exercise for about twenty to sixty minutes. No need to give yourself a heart attack. Even twenty will do the trick, but push to the hour if you

can. It will help if you don't eat for two hours before you go to bed the night before, and a morning cup of tea or coffee can also be

useful to jumpstart the burning. Stay active for the rest of the day, but don't do any more working out.

The ideal heart-rate for this morning activity (you can choose

whatever you like: jog, bike, kick things, whatever) is your lactic acid threshold minus 20bpm. If you don't know what that threshold is for you, find out by warming up on a

bike for ten minutes, then measure your heart-rate while going full out for a straight twenty minutes (make sure whatever speed you choose pushes you hard but is also sustainable the whole

time). Take the average of those measurements and subtract twenty. This is your lactic acid threshold, plus or minus three.

For the next ten days, keep the morning burn on simmer, but add an afternoon or evening workout every other day.

Run through a routine for this slightly stepped up

exercise. Vary the forms you use to hit different groups: 

15-20 pushups, then half a minute to a minute of calisthenics, then 15-20 squats, then another calisthenics blast, then 15-20 pull-ups or rows, then another

calisthenics rush, then 15-20 lunges, and a final calisthenic burst.

Run this whole thing on repeat four to six times, or for 20 to 40 minutes.

For the last ten days, kick things into high gear. Keep those morning burning sessions, but now switch out the mid-level workouts for high intensity, full body routines:

20 Woodchoppers

(10 per side), then 10 Turkish Get-Ups (5 per side), then 20 Single Leg Deadlifts (10 per side), then 10 Cleans, and finally two minutes full-out cycling.

Rinse and repeat

this for the about 20 to 40 minutes.

Execute these three phases, and provided you're not filling your off hours with McRibs and Nuggets, you stand to see a loss of between

eight and sixteen pounds in one single month.

So, what are you waiting for? Get to burning!