'Workout Wednesday' on 'GMA': Men's Health's BJ Gaddour Leads an Olympics-Inspired Live-Stream Workout

— -- BJ Gaddour is a bodyweight exercise and metabolic training expert who was named fitness director of Men’s Health in 2015. Gaddour, the creator and star of the 21-Day MetaShred DVD, is a self-described "former fat guy" who once weighed 275 pounds and wore size 44 pants.

Now weighing 225 pounds and wearing size 32 pants, Gaddour said he uses his past struggles with weight to fuel his current lifestyle, which also includes starring in more than 1,000 workout videos shared online and via social media.

Gaddour lead a live-streamed workout on “Good Morning America” for “Workout Wednesday.” In the series, top fitness personalities lead workouts that are live-streamed on GoodMorningAmerica.com every Wednesday morning.

Watch the video above to join the workout!

Read below for all you need to know about Gaddour's “Workout Wednesday” workout.

WHAT YOU NEED:

Bodyweight, pair of dumbbells (or soup cans), and a bench, box, step or ottoman.

WORKOUT FOCUS:

Olympics-inspired total body fat loss, muscle gain and cardio conditioning.

BJ's WORKOUT TIPS:

Annihilate Body Fat With Alternating Sets: Instead of doing straight sets of the same exercise with long rest periods, alternate between non-competitive exercises with shorter rest periods instead. Not only will you get more work done in less time, but you’ll also burn more calories both during and after your workout.

The 10-Minute Finisher That Will Transform Your Fitness: Finish your workout with 5-10 minutes of non-stop walking lunges or step-ups. You’ll fry fat, turbo-charge your metabolism, improve hip mobility, and sculpt your legs and butt. It may just be the single most effective 10-minute fitness investment you can make. If you’ve never done it before, start with just five minutes and add a minute each week until you’re doing 10 straight minutes by week 6. Trust me when I say this is a game-changer!

No Missed Days: When it comes to fitness, consistency is KING and QUEEN! Commit to doing 10-minutes of mobility work and 20-30 minutes of non-exercise activity (walking the dogs, playing with the kids, etc.) every day without fail. Consider this your baseline level of activity to optimize overall health, performance and body composition. Top that off with 2-3 high-intensity workouts per week and you’ll have a sustainable blueprint to get into the best shape of your life.

Bonus: BJ's Tips to Maximize Your Workout Burn

Emphasize Protein and Produce at Every Meal to Burn Belly Fat: If your goal is to burn fat, build muscle and boost metabolism then every meal should focus on protein and produce. Mix up your protein sources at each meal for best results. And get most of your carbs from nutrient-dense, high-fiber fruits and veggies. Limit other starchy and sugary carbs to post-workout or on a designated “cheat day” to ensure you get those treats in moderation without sabotaging your weight loss efforts.

#NetflixAndStretch (or #DWTSandStretch or #ScandalandStretch) at Night to Improve Health, Recovery, and Performance: Most people never stretch their muscles or mobilize their joints because it requires “extra time” outside of their workouts and busy schedules. That’s why I recommend multi-tasking your mobility work by doing it while watching your favorite shows or movies at night. Do a couple key moves for 2-5 minutes each or during commercial breaks.

Leg Elevation and Deep Belly Breathing for the Win!: Finish every workout by elevating your legs with your hips as flush against a wall or door as possible. Then perform deep belly breathing for 5-10 minutes. This relaxes your entire body, resets your hip and spine, and dramatically accelerates your recovery from intensive exercise. It may just be the most important part of your training.

Visit GoodMorningAmerica.com every Wednesday starting at 8 a.m. ET for a new workout! Upcoming workouts will be led by SELF magazine's Emily Abbate and Lagree Fitness Method founder Sebastian Lagree.