We’ve all been there. “Oh, sh*t, that’s next month?! How am I gonna lose all this weight?”
Well, Craig Capurso is here to help with the 30 Days Out Extreme Program, supposedly. Is it really going to burn off the pounds? We’ll see about that.
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About the Creator – Craig Capurso
Craig is a former Wall Street trader who then transitioned into the fitness world. He has more than 20 years of training experience under his belt and even became an IFBB Pro Bodybuilder.
He then took his newfound passion and poised himself to help others improve their health and fitness by losing fat, building muscle, and improving cardiovascular fitness.
30 Days Out Extreme Overview
The 30 Days Out program is a reference to bodybuilders who would say, “I am “x” amount of time out from the competition.” Thus, the final 30 days are pretty grueling, and you can expect this program to reflect that.
- Fitness level: Advanced
- Duration: 30 Days
- Workouts per week: 6 workouts per week
- Average workout duration: 60 minutes
- Equipment needed: Full gym
- Goal: Lose weight
Since the goal is to lose as much weight as humanly possible, you’ll be incorporating various different exercise techniques, such as HIIT, pumping iron, and regular cardio.
Craig Capurso’s 30 Days Out Extreme Details
Every weight loss program can essentially be split into three different aspects: Training, Nutrition, and Recovery.
Training for Extreme Fat Loss
Each week will have the same structure, hitting each muscle at least once per week while hitting the arms, core, and calves twice per week.
After each weightlifting session, you’ll be doing some cardio variation. This could include the stereotypical low-intensity steady-state cardio or something more intense – like Tabata.
A lower frequency of training the muscles (once per week) would usually mean your volume is going to be slightly higher, but you’d be wrong. Your volume is way higher than that, with the first session coming in at 36 sets for chest alone…
That is way too much for someone in a calorie deficit.
Dieting for Extreme Fat Loss
The diet is going to be the main factor behind weight loss or weight gain. You can train for hours to burn a few extra calories, or you can simply eat a bit less. This would result in less fatigue, less cortisol, and more time to do other things.
The nutrition part of 30 Days Out Extreme is actually really on point. They even include a calculator that calculates the macros for every single day for the whole 30 days. That’s staggering and will make the whole process 10 times easier.
There’s also a great focus on lean protein sources and shifting most of your carbs around your workout to try and manage that acute fatigue you’re going to experience from the massive amounts of volume.
There are also some great tips on how to improve your recovery overall. These might be the most “boring” parts of the plan, but make no mistake, you’re gonna need them.
2 30 Days Out Extreme Program Pros
- You’ll lose weight alright: Much like Alex Savva’s FreakMode program, this is a tried and true bodybuilding method for causing the loss of adipose tissue.
- The nutrition is perfect: The most important part of the plan is the nutrition, and luckily it’s perfectly worked out for you – on a daily basis! Really getting spoiled, aren’t we…?
2 30 Days Out Extreme Program Cons
- Oof. That’s a lot of volumes: While very few people might be able to gain muscle while losing weight, the goal should be muscle retention and not “Let’s see how much volume I can handle before I tear a tendon.”
- Not long enough: While it’s definitely possible for you to lose some weight in 30 days, you could only possibly see… 3 – 4lbs of actual fat mass being lost. Most professionals prefer a longer and less harsh cut. Although, it’s still nowhere near as insane as the Bizzy Diet, which can apparently help you lose 25 pounds in 21 days (emphasis on “apparently”).
30 Days Out Extreme Workout Program – Final Thoughts
This is a plan that will only benefit some. As I mentioned before, you’ll only be losing 3 – 4lbs of fat, and the rest would simply be glycogen and water mass. The body just isn’t that good at burning fat.
If you’re one of the few that would definitely lose more than that in 30 days, you probably won’t be able to handle the sheer amount of volume that Craig wants you to do.
Bodybuilders have a tendency to do the most when even just some are necessary, and that’s reflected in this program. You could have greater overall results by taking an approach that would be a lot longer but also a lot more sustainable – hell, you might even end up building some muscle, too.
With the 30 Days Out Extreme Program? Probably not.
Like my dad used to say, “Why jump 10-foot over a 3-foot fence?”
Rating: 3.0 out of 5