Sometimes it’s just tough to get to the gym.
Maybe your schedule is really demanding and it’s hard to make the trip.
Maybe school is really bearing down on you and that research paper you’ve been putting off needs to finally get done.
Or maybe you don’t have access to a nice gym (that could be the case).
Whatever the reason is… building muscle and losing body fat still doesn’t have to wait.
By simply adopting the main principles of an effective gym program like:
- Good nutrition
- Strength training
- Progressive overload
- Frequency
… you can actually get a killer body in the comfort of your own dorm room.
And in today’s video, I’m actually reviewing an incredibly powerful college dorm workout that was specifically created for getting you leaner and stronger without going to the gym.
Is This an Effective College Dorm Workout? (A Review)
Just Some Transparency and Honesty First…
I’m already a fan of Kevin Kreider and his training principles. I think he has a firm grip on what’s important in building proportional, strong muscles quickly, and his products typically reflect that.
In fact, I did an interview with him and he shared some really killer tips for building a good body while going to school.
However, I still went through his entire course with a magnifying glass to see what it’s all about…
What’s Included in the Lean Body Fat Fix?
Let me tell you what the main sections are in this course so you know what you’re getting into…
Nutrition
In the Nutrition section, Kevin tells you what the most important concepts are and what steps you need to take in getting lean.
There’s a short video that explains your calorie requirements as well as a breakdown of macro nutrients. It’s actually segmented not only by your starting body type, but your gender as well.
Plus the course relies heavily on intermittent fasting for hunger management and flexible dieting as a way to enjoy your favorite foods while still making progress.
You’ll also be learning the proper way to refeed carbs back into your system so that you don’t diet your way into insanity and spiral out of control as your hunger cravings become more intense as you continue to lose weight.
Mindset Strategies
The Mindset Strategies section is about training your mind to focus on your fitness goals and minimize distractions and stress that may hurt your progress along the way.
So in this section there are tips on meditation, a habitual morning routine, and some recommendations on eliminating negative influences including negative people and television.
Training Program and Tools
In the Training Program and Tools section, you’ll learn about the main concepts that you’ll need to follow in order to get lean while working out at home or in your dorm.
Pyramid sets are used to structure your reps and sets. Basically, you perform more reps in your first set and then fewer reps in each set following to balance the exhaustion you’ll feel in your muscles on each exercise.
This kind of rep scheme differs from what I recommend here, but there are a million effective ways to structure a program.
There are some affordable resistance bands you’ll need for this program in order to apply progressive overload incrementally without relying on your body weight alone.
These bands are different than the Fitness Dreamer bands I recommend on my Tools page because they actually come with a door anchor (a must have for this workout)
They’re made to attach to a door frame or similar apparatus (look at this vocabulary skills) so you can easily adapt this workout to your dorm, home, hotel room, or girlfriend’s basement.
[Tweet “This college dorm workout is getting students ripped…”]
The Lean Body Routine
The college dorm workout itself is actually made up of eight exercises performed 3 days per week done in quick succession to cut down on time and add a cardio, fat-burning element.
There are recommended yoga and stretching routines that you can do on your days off or you can just rest and do your homework (also a good idea).
Additionally, Kevin suggests trying his new Super Sculpted Abs and Yoga program on your days off. To be real, your abs can always be stronger since they should be active in almost every exercise you do.
Bonus Materials
As for the Bonus Materials, a number of things are included like a list and breakdown of Kevin’s favorite meals, workout tracking sheets that you can print and carry around in the gym, and frequently asked questions.
What I Like About the Course
Just like the Body Shred, I like the fact that this course is all-inclusive.
The diet portion is very thorough and complete and you really shouldn’t be confused about what to eat, when, or how much.
Similarly, the college dorm workout section is also very thorough since there’s a breakdown of the exercises to perform each day, the rest time schedules, and tutorials showing how they should be executed.
Plus the bonuses are actually good bonuses. I’ve seen other bonus sections where they throw together a paragraph about the importance of drinking water and call that a bonus… ugh.
Resistance Bands Set the Course Apart
There are a lot of other “at home” workout programs and while they may be effective, there’s always the question of how they effectively transition intensity over time.
While, yes… you can increase progressive overload on exercises by simply altering the movement…
- Make the dorm exercises more difficult
- Perform the exercises at different angles
- Do different movements altogether
…but without a measurable (and incremental) way to increase resistance, this can make progress difficult.
That’s why I like the fact that this course includes a set of low-cost resistance bands to support that incremental step towards effective progressive overload.
What I Don’t Like About the Course
The Number of Exercises May Not Be Necessary
I’m not saying that the exercises Kevin recommends aren’t going to be effective or they’re going to “waste your time”.
What I AM saying is that for a beginner, it really only takes a minimal number of exercises in order to stimulate balanced muscle growth over your entire body.
That’s why some of the most popular training programs in the world like Starting Strength, StrongLifts, Madcow 5 x 5 all adopt this philosophy.
However… there are a couple things to consider.
- This is not a hardcore “strength-training” program. Kevin specifically states that this program is intended to give you a lean model look by preserving muscle mass and losing body fat.
- This is an “at home” program. You’re not going to build muscle mass like an amateur bodybuilder with resistance bands alone, but it’s effective as a college dorm workout.
I guess what I’m saying is this…
I always question workout programs that contain more than 6 exercises per day and I wouldn’t be doing my job if I didn’t apply that thinking here.
But really, it’s no big deal. It might take you 15 minutes longer to finish your routine, but you’ll look better because of it.
My Official Recommendation
The Lean Body Fat Fix is good.
If you follow the diet recommendations and the program as it’s written, you should have no program losing body fat and building some aesthetics at the same time.
Even if your goal is just weight loss, this should definitely be considered as one of the top dorm room workouts to lose weight.
Eventually, you’ll want to move on and try something that can spur more muscle growth like the Body Shred Program, but for the moment, this will definitely make you lean and show some abs.
Is this an Effective College Dorm Workout?
What do you think of this in dorm workout?
Leave a comment below and tell me if you think this type of workout will work for you and your current fitness goals.
P.S. I Have a Bonus For You
Now if you decide to sign up for this college dorm workout through any of the links on Campus Gains, I’d like to send you a link to a calculator that I made to calculate all your diet setup.
What I’m talking about is in the course Kevin explains how you can calculate the amount of calories and macros that you need for your body based on body type other stuff.
I took the time to create a calculator that will do that for you (you’re welcome).
All you have to do is send me an email and forward me your receipt and then I’ll send you a link to the calculator.