Build A Body Like Brandon

Build A Beach Body Like Brandon

Meet Mr. Six Pack King Branden Carter

The #1 Online Personal Trainer Reveals His Training And Diet Secrets


What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here's What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.


Every day Brandon gets asked “What do you eat?” and people have asked me everyday to make a video about it.

You have to remember that what “I” eat may not be what YOU need to eat to reach YOUR goals because we may not be trying to accomplish the same things.

If you’re trying to gain mass, you’re going to need more carbs. If you’re trying to lose fat, you’re going to need less carbs and less beer.

Here is what a typical day of what MY diet and training looks like. You are going to have to make adjustments depending on what you’re are trying to accomplish.


  • 6:00 am Workout (Weights and Cardio) on an empty stomach

  • 7:00 am (immediately after workout) 6 WHOLE eggs and 1 “shit load” of potatoes Supplements: TEA REXX (energy / fat burner)

  • 10:00 am 1 scoop of Whey Protein (whatever brand is cheapest), 1 Banana, Soy Milk

  • 1:00 pm 1 “shit load” of Mixed Vegetables, 7 or 8 Chicken Wings (baked… not fried!!!!), 1-2 Beers (optional) Supplements: TEA REXX (energy / fat burner)

  • 4:00 pm 1 scoop of Whey Protein (whatever brand is cheapest), 1 Banana, Soy Milk

  • 6:00 pm Workout # 2 Muay Thai Kickboxing & MMA Training Supplements: TEA REXX (energy / fat burner) BEFORE WORKOUT

  • 7:00 pm Vegetables, 7 or 8 Chicken Wings (baked… not fried!!!!), 1-2 Beers (optional)

  • 10:00 1 scoop of Whey Protein (whatever brand is cheapest), Soy Milk, (no banana in this one)

    You can change the meat to something else if you don’t like Chicken Wings the way that I do.

    I am genetically predisposed to loving Chicken Wings due to my African-American heritage. If I am not eating them it can only mean that they are not available. If you’re vegetarian, you can also eat Tofu or beans instead