50 Shades of Fat Loss

The inspiration behind this blog came from 50 Shades of Grey star Jamie Dornan sporting a pretty lean physique earlier this week in tabloids on his recent vacation to Ibiza.

jamie dronan 50 shades


In between listening to Tiesto and other house DJ’s, Dornan blessed us with his super lean physique.

I’ve always been a fan of his physique. Not overly buff, and super low body fat.

Dornan is 6’0 and 170 lbs. I’m guessing in this pic he’s around 11-12% body fat.

The problem with most fat loss routines is they focus on steady state cardio and no resistance training. This leads to loss of muscle mass and body fat, giving you an emaciated “skinny fat” look.


Want to build muscle like Bradley Cooper?

—> Click to download the American Sniper WORKOUT <—


With metabolic resistance training, you are using resistance training so you’re activating your muscles enough to give them that dense, non-puffy look.

With the metabolic portion of that, it makes it super easy to put your body in a caloric deficit (your metabolism will actually be raised as high as 3x more than traditional cardio).

These two metabolic thrashers are great for fat loss and muscle maintenance.

Enjoy this bodyweight complex and kettlebell sequence!


Bodyweight Series:

Split Squat Jumps, Reverse Alternating Lunges, Mountain Climbers, Bear Barell Rolls, Long Lever Planks

Perform 3 reps of each non-stop for 3 rounds of each.


Want to break thru plateaus and get the best physique of your life?

 —> Download the “American Sniper Workout.” <—



Kettlebell Complex:

Kettlebell Swing, Clean, Squat, Forward Lunge, Overhead Press

Perform 8 reps of each with 90-120 seconds after Overhead Press. Repeat 2 more times.



Radicchio Salad with Roasted Figs and Walnuts


I love, love, love sweet and salty. Figs are in season only once a year (now), and I love cheese. The salty taste from the goat cheese and sweetness from the fig is like a 1-2 punch from Tupac and Snoop Dogg (“2 Of Amerikas Most Wanted”). So, I decided to post this radicchio salad.


I got this recipe from Summer Tomato (SummerTomato.com):



  • 10 fresh figs, stems removed, quartered (do not peel)
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons honey
  • 1 tablespoons olive oil
  • 1/4 teaspoon sea salt
  • 3 cups arugula
  • 1/2 head radicchio, core removed, chopped
  • 1/2 cup crumbled goat cheese or ricotta salata
  • 1/2 cup toasted walnuts or hazelnuts, chopped


  • 1/4 cup balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon Dijon mustard



Preheat the oven to 425°F and line a baking sheet with parchment paper.

In a medium bowl, toss together the figs, balsamic vinegar, honey, olive oil, and salt. Spread the figs out on the baking sheet and roast in the center of the oven for 10 minutes, or until soft and slightly browned.

In a small mason jar, combine the balsamic vinegar, olive oil, and mustard. Screw on the lid and shake vigorously until fully blended.

In a large salad bowl, toss together the arugula, radicchio, half of the cheese, and half of the nuts. Top the salad with the roasted figs and the remaining cheese and nuts.

Serve with a hunk of baguette and the dressing on the side for drizzling over top.


– Dylan



P.S. If you liked this workout and want to see more like it, click HERE.

Leave A Reply