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Free Download EBook : 14 Day Rapid Fat Loss By Shaun Hadsall PDF. Get It Now and ENJOY READING.

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Shaun Hadsall Author | Fat Loss Coach | Body Transformation Expert

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You are reading "Preview Chapters" to get the Complete Version click the button below or use the button in the end of this document

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14 Day Rapid Fat Loss Boot Camp Macro-Patterning™ Meal Plan Section 1: Rapid Fat Loss Strategic Training Exercise Section 2: 7 Rapid Fat Loss Tips Tricks Section 3: Introduction to Macro-Patterning™ • Rapid Fat Loss Meal Plans Section 4: 4 Mental Tactics for Fat Loss That Lasts Forever Section 5: BONUS 1: Unusual Scientific Tips Tricks Techniques to Supercharge your results Section 6: BONUS 2: Intro to Macro-Patterning™ Recipe Boot Camp

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First of all thanks so much for taking time out of your busy day to invest in this journey. I’ve got some exciting info to share with you today that can get you results – fast. For those of you who don’t really know me I’ve been teaching fat loss for over 14 years now and it’s my life’s greatest passion. I’ve been fortunate enough to help thousands of people across the world with my blog and hundreds of local residents with my services. I’m all about using safe healthy and super efficient fat loss strategies as a catalyst to help people like you make dramatic changes in your body to have more balance and productivity in every area of life. If you want to learn a little more about me you can hang out with me on my blog www.GL12Fitness.com. Now let’s get to the important stuff – You. As you’ve probably discovered like I did years ago fat loss pills crash diets and infomercial gadgets just don’t work. But today you’re going to discover something that does. I am going to share a balanced lifestyle type of plan that produces very aggressive fat loss without messing up your metabolism. It’s very strategic because it still allows you to consume your favorite cheat foods and carbs throughout your week but they’ll actually be increasing your body’s ability to burn fat. Might sound kind of weird or different – I know but below is an example of what happened when I followed this exact plan recently. I got extremely lean fast for my 40 th birthday. No – this wasn’t just 14 days. ☺ ☺ ☺ ☺ These pics we’re taken about 6 weeks apart. Just an example to prove it works.

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I’m a stickler about my methods. I never recommend or create a fat loss plan that I haven’t tested out on my own body and with my clients. One of the really cool aspects of this plan is that it’s based on real science and it’s guaranteed to work every time – when it’s followed consistently. As long as you’re willing to take action this program will work for you. But first a little rant… Attention: English Teachers and Anal People I just wanted to give you a friendly warning that you might notice some spelling errors and grammatical goof ups in this ebook. 1. I did it intentionally to be real and authentic. Plus it’s a great way to relate to people in today’s technology based society. Between Facebook Twitter text messages instant messaging email and every other gadget - I’m sure you’ve heard of lol lmao ttl or rotfl. If ur not familiar with sum of this stuff…now u r ☺ 2. I did it accidentally because I’m focused on more important stuff – your results Many of my good friends and me personally over-deliver on our value of content and material because technology allows us to but people still complain and moan about spelling errors and other non-sense. If you’re one of these people get over it in a super cool friendly way of course. THE IRONY In my opinion this is one of the many reasons people are overweight. They waste their time and energy on the wrong things. Sending in email complaints or whining on a blog forum or social network about stuff like this isn’t going to move you’re toward your goals Just sayin’. Ok there’s my quick rant. Thanks for letting me vent. :- Without further delay let’s get to it.

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Section 1: UNDERSTANDING THE 14 DAY RAPID FAT LOSS EXERCISE PLAN SETUP STRATEGY Rapid Fat Loss Strategic Training Exercise How to overcome exercise adaption and bust through fat loss plateaus…Are You a Turtle a Hamster or a Gazelle Most people approach exercise haphazardly with absolutely no plan. They walk in the gym workout room or healthy club without even knowing what type of workout they’re going to do or what body parts they’re going to train. Years ago I remember when I used to do the same thing. What about you This is big mistake I see people make on a daily basis. I learned a long time ago that you must have a strategic plan to overcome your body’s adaptive response for both exercise and eating if you really want to burn fat consistently and get solid results that will last. It amazes me how many people have been working out year after year sometimes for hours at a time with absolutely no visible fat loss results to show for it.

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I’m sure it’s still “healthy” for them. Their heart might get stronger and they probably even get decent cardiovascular benefits from consistent exercise. But without a strategic plan to keep their bodies from adapting they’ll never see visible fat loss results. The first thing we need to do is “break” this vicious cycle. Really think about this for a second and as yourself this question. If you’re going to spend the time AND effort exercising shouldn’t you know for a fact that you’re actually burning fat so you can actually see both visible and physical results How to Conquer Plateaus and Overcome Exercise and Diet Adaptation People generally fall into one of three categories when it comes to cardio. 1. Turtles: This is the person who gets on a treadmill or some other machine and uses their time to read a book watch the latest negative news or talk show and gossip with their friends. This will burn up some calories but you might as well be working around the house. You’ll burn just as many calories you won’t fill your head with so much crap and you’ll get more accomplished. There are times when this type of cardio can be beneficial when taking time off or using it on a recovery day. Just remember it’s not going to have a direct benefit on targeting stubborn fat or creating rapid fat loss.

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2. Hamsters: These are the people that have a “more” is “better” mentality with too much time on their hands – must be nice. You see them jogging or cranking away at a medium pace for hours on end. I get to the gym crank out my workout stretch go get some sauna or cultivation time take a shower get ready to leave and the Hamster is STILL cranking away on their machine. I’ve observed people like this year after year and they don’t look ANY different. Can you say insanity In order for this type of cardio to be effective for fat loss you have to use the right approach. When it’s used strategically it can help your body keep responding to other exercise stimuli and help burn off free fatty acids that are released during higher intensity bouts of exercise. More detailed instructions on this in a minute But most of the time Hamsters are the most likely to burn out get injured and burn up a lot of valuable fat burning muscle. Over the years I’ve had dozens and dozens of Hamsters ask me for help losing stomach fat or lower body cellulite. The minute I bring intensity and strategy into the conversation they want to debate with me about my advice. I guess it’s cuz most people just hate change. For some reason they continue to think “more is better” or it’s all about genetics.

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This is an excuse that can end up being a trap. Remember whether you believe something…or you don’t believe something you’re probably going to be right. Henry Ford So do you yourself a favor. Believe in yourself and the methods I share in this guide It works. I’ve been there and done it. It’s not about genetics. It’s about action. Focused Effort + Consistency Results. Period. 3. Gazelles: This is a rare breed but they’re easy to recognize. How They’re in great shape. They sweat more make a little more noise they’re efficient and they workout with a goal and a purpose. Gazelles push themselves out of their comfort zone consistently and get visible results. This is where my clients save a lot of time and get the most bang for their buck. The Gazelle the actual animal is not a leaper but instead eludes predators with incredible bursts of speed sometimes reaching 60 miles/hour. They’re also super lean. Gazelles the exercisers will sometimes intentionally act like a Hamster to strategically burn off “free fatty acids” in the blood stream prevent plateaus or recovery purposes. But the majority of their time is spent using higher intensity metabolic bursts or exercise strategies. I figured out a long time ago how to formulate an effective plan for attacking body fat continuously by using the Gazelle type strategies inside this guide. Below is an introduction to the first approach.

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Metabolic Bursting Intervals: The NEED for SPEED… Welcome to one of the smartest exercise protocols on the planet. Whether you’re really overweight and trying to accelerate your current fat loss you’ve hit a plateau or you’re 20 body fat or lower and looking to burn off the last few pounds of stubborn fat… You’ve just found your solution. For those of you who don’t know by now long boring cardio sessions are NOT the best way to burn fat – high intensity bursting intervals and strength training are. They’re the “magic” that makes the nutrition work. Bursting intervals aka – metabolic bursting are simply a very hard short burst of exercise sprinting jumping cycling bodyweight exercises high intensity cardio etc. that’s at or near max effort. This is followed by an active recovery period before repeating another bursting interval. This is quite a bit different that most trendy type of interval training techniques. Traditional intervals typically last anywhere between 1 to 2 minutes in length and usually don’t require “max effort”. Bursting intervals however are shorter in duration 10 to 30 seconds and performed at or near max effort. You’ll see the longer one to two minute intervals referred to as Threshold Intervals throughout this guide and I’ll show you exactly how to apply them into your exercise schedule after your 14 day plan to avoid hitting an exercise plateau. But for the first two weeks you’ll be focusing primarily on the short brief higher intensity exercise bursts. You’ll discover how to combine this bursting technique with strategic steady state cardio and resistance training to greatly enhance your ability to burn off stubborn fat over the next two weeks. Always remember that rapid fat loss is achieved primarily through exercise intensity NOT duration. In fact you can burn more fat and calories from the residual effect of just one twelve to twenty minute session than a full hour of normal target-heart rate cardio.

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Multiple studies you’ll see references inside the guide prove high intensity exercise sets off a series of metabolic reactions inside your body that maximize fat loss and drastically improve overall health. Most new research even indicates that the benefits of this type of exercise now go way beyond just what happens during the training ses below. So before I introduce you to Interval Sequencing why being a Gazelle is superior to any other than the other animals in the fat burning jungle. - Here’s an introduction to “how” this your metabolism. Trigger a “Shift’ in Your Metabolism and Make the Switch from Slow Fat Loss to RAPID Fat Loss… Five Metabolic Bursting Intervals 1. Metabolic Bursting workouts UNLEASH your Catastrophic HUH No…Catecholamines It all starts with hormones called Catecholamines. Catecholamines are "fight released by the adrenal glands in response to stress like high intensity bursting. of the sympathetic nervous system SNS and they force the release of free fatty acids into the bloodstream. Catecholamines eventually convert to dopamine to norepinephrine and eventually to epinephrine which ultimately forces the release of these free fatty acids. In other words these catecholamines how to “burn off” this stubborn fat in a second. Multiple studies you’ll see references inside the guide prove high intensity ts off a series of metabolic reactions inside your body that maximize fat loss and drastically improve overall health. Most new research even indicates that the benefits of this type of exercise now go way beyond just what happens during the training session as you’ll learn efore I introduce you to Interval Sequencing let’s cover the valid reasons why being a Gazelle is superior to any other than the other animals in the fat Here’s an introduction to “how” this technique can trigger a permanent shift in Trigger a “Shift’ in Your Metabolism and Make the Switch from Slow Fat Loss to RAPID Fat Loss… Amazing Benefits of Metabolic Bursting Intervals 1. Metabolic Bursting workouts UNLEASH your fat burning hormones No…Catecholamines It all starts with hormones called are "fight-or-flight" hormones released by the adrenal glands in response to stress like high intensity bursting. They are part of the sympathetic nervous system SNS and they force the release of free fatty acids into the Catecholamines eventually convert to dopamine to norepinephrine and eventually to epinephrine which ultimately forces the of these free fatty acids. In other words these catecholamines break apart stubborn fat more on how to “burn off” this stubborn fat in a second. Multiple studies you’ll see references inside the guide prove high intensity ts off a series of metabolic reactions inside your body that maximize Most new research even indicates that the benefits of this type of exercise now sion as you’ll learn the valid reasons why being a Gazelle is superior to any other than the other animals in the fat technique can trigger a permanent shift in Trigger a “Shift’ in Your Metabolism and Make the Switch from Slow Fat Loss to RAPID Fat Loss… fat burning to norepinephrine and eventually to epinephrine which ultimately forces the more on

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This is just one of the many reasons why strategic bursts are so much more effective for fat loss than traditional exercise and old-school cardio. Several key studies also indicate that a series of 20 to 30 second sprints sharply increased HGH human growth hormone in the body while exercising – and also for roughly 2 hours after a workout. Speaking of after let’s not forget about the famous “After burn”. Bursting and intervals have the potential to increase your metabolic rate for 38 to 48 hours after doing just one 12 - 20 minute session. Pretty amazing. In the fitness world we call this EPOC or Excess Post-Exercise Oxygen Consumption. EPOC is just a fancy acronym for the amount of fat and calories burned AFTER a workout. IMPORTANT: In order to get a maximum EPOC along with all the benefits below you have to apply proper INTENSITY. In other words you have to push yourself out of your comfort zone. So how do you really know if you’re going hard enough to release an arsenal of fat burning hormones while producing the maximum after burn Here are some guidelines: 1 Lack of oxygen and feeling out of breath. Kind of obvious but take this one to heart. In fact grunting moaning and crying out to the fat burning Gods are not uncommon. Seriously you need to bust it if you want results from bursting. Or as Jim Carry says in the movie Liar Liar “I’m kickin’ my own ass” 2 Muscle burn lactic acid overload. Sometimes you should notice your chest burning for several minutes after your bursts. This is a good sign. It means you’re fight or flight response SNS has kicked up – big time. 3 Increase in body temp or breaking a serious sweat. In fact you should continue to sweat for a while afterwards if you push yourself hard enough. This is your body’s way of trying to cool itself down but it’s also a sign that you’ve pushed yourself hard enough to get the hormones going. 4 You must “feel the pain”. Just remember when you think you can’t do another burst or interval…do 1 or 2 more. At times you might feel tingles in your arms legs or even in your head. This is commonly referred to as the GH

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“tingles” and it’s another key indicator that you’re performing your bursts and intervals properly. Caution: The decision to go all out and push yourself to these limits should be cleared by your doctor first. It’s a process NOT an event. If you’re just starting out gradually increase intensity as you condition yourself week by week. But first things first – make sure you’re healthy enough go all out and apply these strategies. 2. Metabolic Bursting gets you fitter FASTER Researchers from 2 published journals found that bursts or sprinting for 20 to 30 seconds performed 3 times a week for 20 minutes or less produced the same results as 3 endurance the slow boring stuff cycling sessions each of which lasted 90 minutes to 2 hours. In other words just one hour of bursting or sprinting over the course of a week produced what would take up to 6 hours of the normal boring textbook target heart rate cardio. Also after just two weeks or six total bursting/sprinting workouts subjects increased their endurance by 100 and they began using oxygen more efficiently to burn fuels. 3. Metabolic Bursting will burn more overall calories-especially FAT calories Although traditional low-intensity target heart rate exercise gets a lot of the attention and publicity…sprint – speed bursting type workouts actually deliver superior fat-loss results. Here’s why. Although you can maintain lower intensity workouts for longer periods of time 1 hour or more and it allows you to supposedly burn a greater percentage of fat calories as opposed to carbs or stored glycogen…minute for minute the slow- stuff burns substantially fewer total calories therefore fewer fat calories as well. In fact subjects who engaged in these types of workouts increased the amount of fat they burned 36 more than those who engaged in moderate intensity exercise. It’s because the higher intensity workouts produce more mitochondria your body’s cellular fat-burning powerhouse.

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All this indicates is that adding bursting and interval workouts to your fitness program also conditions your body to burn more fat during moderate-intensity exercise as well. I know – COOL. :- SIDE BAR: I have lots of great info on how you can apply this strategy below by sequencing your intervals. Lastly bursting activates more fast-twitch fibers which does not happen with the slow-boring cardio workouts. Another bonus side effect of metabolic bursting. 4. Metabolic Bursting fuels your mind and might make you SMARTER Research indicates that higher intensity workouts are a great catalyst for your brain to produce more dopamine and serotonin. These are brain transmitters that reduce stress during exercise and other activities. There is also the evidence suggesting that bursting can increase the amount of catecholamines your brain produces discussed above. Remember these are neurotransmitters found in the amino acid tyrosine which help the body stay sharp during prolonged periods of work sleep deprivation and other stressful situations…like everyday life. In other words when you make time to go fast and burst on a regular basis you won’t feel lethargic after lunch anymore. It seems to create the perfect synergy between the brain and the body. 5. Metabolic Bursting will put a spring in your step and make you feel YOUNGER again Have you ever noticed how kids have non-stop energy can go all day long without stopping and the last thing they want to do is sleep It’s because they run around with the ‘need for speed’ in their everyday activities and their natural hormones are cranking. It seems like we all start to lose that drive by the time we hit our late 20s. But bursting workouts 3 to 5 times a week will create new confidence and an appreciation for the spectacular engine that God had given us called our body.

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Your body is supposed to have its engine revved up on weekly basis. It’s the best form of physical and emotional renewal to release more fat burning hormones and bring back some youthful energy. As you can see the benefits of this approach are very efficient and effective. I know this might sound like it’s a little advanced but I’ve dissected researched and applied this protocol on other people and myself so average people like you don’t have to try and figure out all the scientific jargon. To really achieve RAPID fat loss you need to combine the Metabolic Bursting Gazelle type of intensity with limited lower intensity Hamster and Turtle behavior. I call it Interval Sequencing™ and here’s how it works…

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Using Interval Sequencing™ To Target “Stubborn" Body Fat Pockets of Cellulite Sequencing your workouts will help you do three very important things. • Be efficient: You’ll be able to cut down the time you spend exercising. Gotta love that. • Be a long term fat burner: You’ll always know – for a fact – that you’re programming your body to use fat as its primary “go to” fuel source so you can actually see visible results from your effort. • Prevent plateaus and boredom in your long-term exercise approach: You’ll learn below how to use a variety of different stimuli to keep thing fresh. You’ll also discover how to access different metabolic systems to keep your body responding and making continuous progress. SEQUENCE 1: Aerobic/Endurance a.k.a. - Steady State Cardio In the aerobic pillar oxygen is used to break down fatty acids and glucose to release energy. In other words oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happen during the workout itself. Just remember: Aerobic means with oxygen easier and anaerobic means without oxygen harder. Perform this type of workout at least 1 or 2 times weekly for 30 to 60 minutes. No more no less. Pros: • Easier to use and apply immediately because of lower intensity. • Great conditioning for heart and cardiovascular system. • A strategic primer for your body to respond to “other pillars” properly. Cons: • Consumes more time than intervals like H.I.I.T. or metabolic bursting workouts The other 2 pillars • Only burns fat and calories DURING the workout. Again this type of cardio only elevates your metabolism for about an hour afterwards. In

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other words this type of “old-school” type of exercise has the least impact on your post workout calorie burn The other 2 pillars will elevate your metabolism for 4 to 48 hours afterwards. • Your body adapts VERY quickly to this type of exercise so it’s only effective if you use it synergistically with the other 2 pillars. Beginner Intermediate Advanced Duration: 30 minutes 45 Minutes 60 Minutes Intensity: Level 1 to 2 Level 2 Level 2 to 3 Intensity Level Guidelines for the Aerobic Sequence All steady state cardio 1 Maximum Fat-Burning Zone is 72-75 of Heart Rate Max 220 – age + 10 beats x .72 to .75 2 Make sure to stay at same pace the entire Aerobic-Endurance Phase and use the talk test if you can have a “normal” conversation you are not going hard enough but if you feel you have to slow down you’re probably going too hard. 3 Duration should be 30 to 60 minutes performed at least 1 time weekly. 4 Type of exercise is optional but running has been shown to burn the most fat and overall calories. • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally.

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SEQUENCE 2: Threshold Intervals This is the pillar just above Aerobic training. You can typically stay in this anaerobic pillar for 45 seconds all the way up to 3 minutes at a time before letting your heart rate come back down and recovering. This pillar has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit the dreaded weight loss plateau when they get stuck in the aerobic pillar a.k.a. the hamster wheel. Threshold intervals will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it. Nice Perform 1 or 2 times weekly for 30 to 40 minutes. Pros: • Generally fun to do because it’s constantly changing. • Moderately efficient so it can save you some time. • Intense enough to produce results even though more recovery time is required between intervals or bursts. • Conditions and primes your cardiovascular system to burn more calories especially fat calories when applying the other 2 pillars. Cons: • Sometimes difficult to gauge intensity because intervals bursts last 1 to 3 minutes long. • Only elevates your metabolism for about 4 hours afterwards this is still a more effective post workout metabolic burst than pillar 1 but not nearly as efficient as pillar 3 – see below. • Must pay close attention to the protocol for it to have the proper effect. In other words you must plan your work and work your plan when doing this type of training. Beginner Intermediate Advanced Duration: 30 minutes 30 - 40 Minutes 30 - 40 Minutes Intensity: 1 - 2 min 3 2 min 1 repeat x 5 1- 2 min 3 - 4 3 min 1 repeat x5 1 min 4 - 5 2 min 1 or 2 repeat x 5

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EXAMPLE SEQUENCE 2 THRESHOLD BURSTING ROUTINE Intensity Level Scale Guidelines • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally. Make sure you have a clean bill of healthy from your doctor or medical professional before attempting high intensity exercise.

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SEQUENCE 3: Creatine Phosphate – Metabolic Bursting High Intensity Intervals a.k.a. - H.I.I.T. Gazelle time Lastly is creatine phosphate Metabolic Bursts or HIIT High Intensity Interval Training. This system can only support high intensity effort for 15 to 45 seconds at a time. Although Metabolic Bursts or H.I.I.T. workouts only last 12 to 20 minutes in duration they will increase the capacity of both the “aerobic” AND “anaerobic” systems at the same exact time. This is typically unheard of when it comes to exercise and it’s the only protocol proven to have this effect. Also study after study shows your metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout. Again just remember “more” is not “better”. Doing a bunch of pillar 3 workouts every week is not the answer but it definitely yields the most results for the time invested. Continuously using all 3 pillars sequentially is the solution. Lastly is creatine phosphate. This sequence can only support high intensity effort for 10 to 30 seconds at a time. Although bursting or HIIT workouts are shorter in duration they will increase the capacity of both your “aerobic” AND “anaerobic” systems at the same exact time. This is typically unheard of in almost all scientific research and it’s the only protocol proven to have this effect. Also study after study shows your metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout EPOC effect discussed previously. Again just remember that “more” is not “better”. Doing a bunch of sequence 3 workouts every week is not the answer but it definitely yields the most results for the time invested. You’ll perform this sequence 1 to 3 times a week for 12 to 30 minutes.

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Pros: • The laundry list of stuff that’s been previously discussed above at the beginning of this guide hormones EPOC brain chemicals etc. • Saves you a ton of time. This pillar is what allowed me to cut my exercise time in half over 12 years ago and I’ve never looked back. Cons: • Difficult to perform if you have limitations or heart challenges but can still be applied by anybody who’s healthy enough to exercise. • FACT: Most people don’t have the guts to push themselves hard enough and reach the intensity levels necessary to actually “activate” the metabolic triggers that this system can unleash. I know I’ve beaten this drum to death but it is THAT important. • More potential to cause an injury if not approached safely always need a thorough warm-up and cool down • Not a quick fix or cure-all but definitely gives you the most bang for your buck so it needs to be combined with the other 2 sequences in order to work effectively and efficiently. Beginner Intermediate Advanced Duration: 20 minutes 12 Minutes 12 Minutes Intensity: 40-45 sec 4 1:15 min 1 repeat x 5 30 sec 4-5 30 sec 1 repeat x 5 20 sec 5 10 sec 1 repeat x 10

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EXAMPLE ADVANCED SEQUENCE 3 METABOLIC BURSTING ROUTINE Note: This 20/10-burst/rest protocol is sometimes referred to as the Tabata protocol named after a scientist who invented them and conducted detailed studies on their metabolic effects. Intensity Level Scale Guidelines • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally. Make sure you have a clean bill of health from your doctor or medical professional before attempting high intensity exercise. It’s nice to know that the time and effort invested into pillar 3 will still be working up to 2 days later…even while you’re sleeping. Now that’s a beautiful thing Bursting-Interval Sequence Workout Plan Minute Intensity Level Warm Up: Slow Jog 1-4 1-2 20 Second Burst or Sprint With 10 Second Rest x 2 4-5 4 20 Second Burst or Sprint With 10 Second Rest x 2 5-6 4-5 20 Second Burst or Sprint With 10 Second Rest x 2 6-7 5 20 Second Sprint With 10 Second Rest x 2 7-8 5 Cool Down: Slow Jog or Fast Walk 8-12 1-2 Optional Steady State Cardio to Burn Off Free Fatty Acids 12-30 2-3

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One final note on Sequence 2 and 3… Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise. More detailed guidelines on this approach below. A big "thanks" to Lyle McDonald for all his knowledge and scientific references on burning off these “residual” free fatty acids. If you’re a science geek like me his book “The Stubborn Fat Solution” dives into this topic in great scientific detail. The sequencing strategy above is how you can go from 8 to 10 hours of exercising every week all the way down to just 4 or 5 hours a week. Ironically most of the time you’ll probably double your results at the same exact time. I know I’ve beaten this drum to death but more is NOT better. Got it In order to consistently push through weight loss plateaus you must continuously use all 3 systems in the proper sequence. When you use this approach sequentially in the proper order you can force your body to feed on more fat. You’ll be using a more advanced short term aggressive example of sequencing in your 14 day exercise plan below. • After you’ve finished your 2 week rapid fat loss plan you can implement the strategies just discussed above and continue to sequence your intervals. This will keep your body responding to the different stimuli. • A great protocol to follow long term is performing weights and/or resistance training on Mondays Wednesdays and Fridays and using Tuesdays Sequence 3 Thursdays Sequence 2 and Saturdays Sequence 1 for cardio / intervals / bursting days. Now that you have a solid foundation of knowledge on your body’s different metabolic systems it’s time to discover the 14 day rapid fat loss setup.

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Below you’ll learn how to apply my unique H.I.R.T. High Intensity Resistance Training along with my Metabolic Bursting Protocols: • Ultimate Cardio Sequence UCS Level I and II • Ab Targeted Cardio ATC Remember these workouts use a scientifically proven strategy that will potentially DOUBLE your results by burning off residual free fatty acids. This is also a great way to target stubborn fat. Your 14 Day Rapid Fat Loss Exercise Schedule WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1 2 3 combined H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1 2 3 combined H.I.R.T. High Intensity Resistanc e Training Steady State Cardio A/E aerobic/ endurance Sequence 1 Threshold- Depletion Cheat Day Workout 1 2 3 4 5 6 7 WEEK 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1 2 3 combined H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1 2 3 combined H.I.R.T. High Intensity Resistance Training Steady State Cardio A/E aerobic/ endurance Sequence 1 Threshold- Depletion Cheat Day Workout 8 9 10 11 12 13 14

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The Setup of Your 14 Day Rapid Fat Loss Workouts Below you’ll see two “hot sheets” one for your UCS bursting workouts and one for your HIRT workouts. Read through them both thoroughly. This way you’ll have a complete understanding of the science behind each approach along with a detailed overview of “how” to perform the individual workouts. UCS Metabolic Bursting “Hot Sheet” As you can see from the 14-day schedule above you’ll be performing UCS metabolic bursting workouts on Tuesdays and Thursdays and one steady state cardio session on the weekend on days where carb intake is lower to maximize fat burning and hormones. Notice: Don’t skip the steady state cardio. This session will condition your body to burn more fat during your other workouts because you’ll be training the aerobic system all by itself. This serves as a “primer” to help make the higher intensity workouts more effective. Tuesday’s UCS workout has five phases and Thursday’s UCS workout has six phases. Here they are listed in the exact order you’ll be performing each bursting-interval workout. The Ultimate Cardio Sequence Setup NOTE: All phases described in this section are broken down and simplified with detailed guidelines and instructions below on your workout log sheets. Phase 1: Warm Up • 5 minutes Goal • Warm up muscles to get blood flowing and prevent injuries • Lower and stabilize insulin to get your metabolism into a fat burning environment

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Phase 2: Bursting Sequence • 5 to 10 short hard 30 second bursts Goal • Release Fat-Burning Hormones to help break up stubborn fat • Create more blood flow to “stubborn” fat and/or “pockets” of cellulite Phase 3: Short Duration Strategic Steady State Cardio • 10 minute low intensity cardio Goal • Allow heart rate to settle down and force Free Fatty Acids to “dump” into the blood stream and begin the process of burning them off Phase 4: Strategic Threshold Intervals • 15 minutes of longer 45 to 60 second intervals with 2 minutes of walking / recovery between intervals Goals • Continue the release of fat burning hormones • Continue to burn off free fatty acids in the blood stream • Enhance EPOC after-burn Phase 5: Free Fatty Acid Finisher - FFAF • 10 to 30 minutes of steady state cardio Goals • Burn off any remaining free fatty acids in the bloodstream • Cool down properly

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H.I.R.T. “Hot Sheet” H.I.R.T. stands for High Intensity Resistance Training and it’s a simple way to burn fat and gain / preserve muscle at the same time. This is basically a “hybrid” combination of threshold type of intervals and weight training performed together in the same workout. It’s a unique method that arguably can have more of an impact on fat loss than strength or cardio / intervals performed by themselves. Most likely because it utilizes the synergistic benefits of the EPOC discussed above with the overall benefits of intense weight training which rapidly depletes glycogen and stimulates both type I and type II muscle fibers. Using both weights and high intensity cardio together is a very powerful one-two punch. The H.I.R.T. Workout Setup 1. Transition Time: Because you’ll be moving between sets of intervals and resistance training you’ll have to plan ahead a little on exercise selection and transition times. 2. Exercise Selection: Try to use body weight exercises and/or dumbbells as much as possible so your transitions from your threshold intervals to your weight training sets are adequate. If you’re using cardio machines try to place your dumbbells or workout area as near as possible to your interval exercise machine. You can still use machines just take into consideration your transition times between sets. 3. Rest Periods: The rest periods prescribed are an estimate of how long it will take you to complete the assigned exercise and transition from one exercise to the next. Move briskly but the times are somewhat flexible so you may go a little longer or even shorter at times. 4. Intensity Levels: You’ll notice that as you move through your HIRT workout intensity levels gradually go up on every set of weights or resistance training. This is because your heart rate will gradually and progressively elevate on each set which will make each set of weights or resistance training more difficult without going heavier or lighter. In other words you should be able to use the same weight/resistance on every set and hit your target intensity and rep range.

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However make sure you adjust your exercises and/or weights you’re using as necessary to hit the target intensity levels and reps on each set. H.I.R.T. GH Surge Workout Starters Mondays Wednesdays Fridays You’ll be starting out your HIRT workouts with high rep lower body exercises to stimulate and release natural growth hormone and position your hormones to maximize fat loss and muscle stimulation throughout the workout. Most research I’ve read and analyzed about GH indicates this hormone is maximally released through explosive styles of training used in conjunction with high reps and short rest periods to stimulate more lactate. This is the “burning” sensation you’ll feel in your muscles when you use this type of protocol. Lactate is what produces lactic acid and has been show to be a precursor to growth hormone production. Just how much is a subject of great debate and studies show a wide range of differences but a few have shown up to 9 times normal growth hormone release with this type of approach. This is yet another reason we combine your HIRT workouts with bursting- intervals…to get a powerful one-two punch. You’ll notice the "explosive" types of exercises such as jumping lunges jump squats and goblet jump squats. This is what will work best but only use them if you have an adequate amount of experience. If you’re more of a beginner or intermediate exerciser then stick with the basic body weight squats and lunge examples provided below. Goal: Stimulate GH by combing high rep-explosive movements with short rest periods to produce lactate while working largest body parts legs to help boost catecholamines. Duration: 5 minutes GH Surge Workout Starter Setup Perform 20 reps of any type of squat and immediately with no rest perform 20 reps 10 reps each leg of any type of lunge. Rest 90 seconds and repeat one more round for a total of 2 rounds. • Rest 1 to 2 minutes and perform your first resistance training set • Use the exercise examples below.

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Exercises Squats: • Bodyweight squat • DB or Barbell Squat • Jump Squats • Goblet squats Lunges: • Forward or Reverse lunge • Goblet forward or reverse lunge • Jumping lunges

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Squats Bodyweight Squats DB or Barbell Squat

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Jump Squat Goblet squats or Goblet jump squats Experienced exercisers can increase difficulty and explosiveness by using a Goblet Jump Squat

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Lunges Forward and Reverse Lunge Goblet forward or reverse lunge

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Jumping Lunge

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H.I.R.T. Workout 1 Day 1 8 Chest and Back FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up any Fatty Acids present in the blood stream and prevent re-esterfication restoring of fatty acids. Triple Drop Set Example • Perform 10 reps intensity 4 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5+ – Ouch Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter see starter sheet above 1-5 3-4 12 to 15 reps of Chest with 30 seconds rest 5-6 2 12 to 15 reps of Back with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Chest with 30 seconds rest 8-9 4 12 to 15 reps of Back with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Chest with 30 seconds rest 12-13 4-5 12 to 15 reps of Back with 30 seconds rest 13-15 4-5 Triple drop set of Chest with different exercise with 1 minute rest 14-16 5 Triple Drop Set of Back with different exercise with 1 minute rest 16-18 5 Free Fatty Acid Finisher FFAF: 15 to 30 minutes of steady state cardio 18-45 2-3

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Chest Exercises Basic: Use for first 3 sets Dumbbell Chest Press or Incline Dumbbell Chest Press Tips: You can use a bench stability ball or even lie on the floor for this exercise. You can also substitute a basic push up push up on knees or even a push up against a wall if you’re a beginner. It’s also a great way to handle the triple drop set: 10 regular push ups no rest 8 to 12 push ups on your knees no rest 8 to 12 push ups on the wall. Start Finish

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Isolation: Use for Triple Drop Sets Dumbbell Flye Tips: You can use a bench stability ball or even lie on the floor for this exercise as well. You can also substitute a cable flye or resistance band flye as well Start Finish

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Back Exercises Basic: Use for first 3 sets Dumbbell Row or Straight Bar Row. Tips: You can also use a bench for support or perform same movement with both arms at once. A seated machine or cable row can also be used as a substitution for this exercise. Start Finish

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Isolation: Use for Triple Drop Sets Wide grip cable pull down. Tips: Don’t lean back keep your chin up and your elbows directly underneath the bar. You can also use a pull up or assisted pull up as a substitution for this exercise. Start Finish

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Ultimate Cardio Sequence Day 2 9 Intensity Level Guidelines Below • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally. UCS Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 5 1 - 2 2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds Repeat 5 to 10xs 5 - 10 Burst: 5 Walk: 1 3. Walk slow or slow jog for 10 minutes 10 - 20 1 - 2 4. Threshold Burst for 45 to 60 seconds followed immediately by walking fast for 2 minutes. Repeat 5xs 20 - 35 Burst: 4 Walk: 2 5. Steady State Cardio Free Fatty Acid Finisher 35 - 45 3 End Workout

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H.I.R.T. Workout 2 Day 3 10 Shoulders Abs FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up any Fatty Acids present in the blood stream and prevent re-esterfication restoring of fatty acids. Triple Drop Set Example • Perform 10 reps intensity 4 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5+ – Ouch Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter see starter sheet above 1-5 3-4 12 to 15 reps of Shoulders with 30 seconds rest 5-6 2 12 to 15 reps of Abs with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Shoulders with 30 seconds rest 8-9 4 12 to 15 reps of Abs with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Shoulders with 30 seconds rest 12-13 4-5 12 to 15 reps of Abs with 30 seconds rest 13-15 4-5 Triple drop set of Shoulders with different exercise with 1 minute rest 14-16 5 Perform 3 Ab exercises back to back for 30 seconds each 16-18 5 Free Fatty Acid Finisher FFAF: 15 to 30 minutes of steady state cardio 18-45 2-3

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Shoulder Exercises Basic: Use for first 3 sets Dumbbell Shoulder Press or Straight Bar Shoulder Press Tips: You can perform this exercise seated or standing. Keep chin up and elbows underneath the weight at all times. Keep wrists straight with knuckles toward the ceiling. This will help isolate the shoulder muscles and prevent injury. Start Finish Isolation: Use for Triple Drop Sets Dumbbell Shoulder Front Raise.

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Note: You can also use a side lateral raise bring dumbbells to the side rather than forward. Both the front raise and the side raise can be done seated or standing. Tips: Make sure to keep your wrists straight and turn your knuckles toward the ceiling. This will help isolate your shoulder muscles more. Start Finish

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Basic: Use for first 3 sets Plank or Plank Variation Tips: Substitute reps for time and hold planks for 30 Triple Drop Sets for Abs: to back with no rest in between. Shoot for Note: You can substitute exercises below with other ab Targeted Cardio Bonus below Ab Exercises Plank or Plank Variation of any kind Substitute reps for time and hold planks for 30 to 60 seconds. Plank Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below with no rest in between. Shoot for 12 to 15 reps each. substitute exercises below with other abdominal exercises see Ab Targeted Cardio Bonus below Stability Ball Jackknife exercises below back exercises see Ab

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Stability Ball Roll Out Reverse Crunch

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Ultimate Cardio Sequence Day 4 11 Intensity Level Guidelines Below • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally. UCS Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 5 1 - 2 2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds Repeat 5 to 10xs 5 - 10 Burst: 5 Walk: 1 3. Walk slow or slow jog for 10 minutes 10 - 20 1 - 2 4. Threshold Burst for 45 to 60 seconds followed immediately by walking fast for 2 minutes. Repeat 5xs 20 - 35 Burst: 4 Walk: 2 5. Steady State Cardio Free Fatty Acid Finisher 35 - 45 3 End Workout

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H.I.R.T. Workout 3 Day 5 12 Biceps Triceps FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up any Fatty Acids present in the blood stream and prevent re-esterfication restoring of fatty acids. Triple Drop Set Example • Perform 10 reps intensity 4 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5+ – Ouch Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter see starter sheet above 1-5 3-4 12 to 15 reps of Biceps with 30 seconds rest 5-6 2 12 to 15 reps of Triceps with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Biceps with 30 seconds rest 8-9 4 12 to 15 reps of Triceps with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Biceps with 30 seconds rest 12-13 4-5 12 to 15 reps of Triceps with 30 seconds rest 13-15 4-5 Triple drop set of Biceps with different exercise with 1 minute rest 14-16 5 Repeat Triple Drop Set for Triceps 1 minute rest 16-18 5 Free Fatty Acid Finisher FFAF: 15 to 30 minutes of steady state cardio 18-45 2-3

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Biceps Exercises Basic: Use for first 3 sets Standing Dumbbell or Straight Bar Curl Tips: You can perform this exercise seated or standing with Dumbbells. Keep elbows stable at your sides and try not to let them drift forward or backward. Keep knuckles turned up toward the ceiling. Don’t swing the weight and keep your back straight.

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Isolation: Use for Triple Drop Sets standing cable curl. Tips: You can also use a side lateral raise bring dumbbells to the side rather than forward. Both the front raise and the side raise can be done seated or standing. Dumbbell preacher curl on stability ball Use for Triple Drop Sets Dumbbell preacher curl on a stability ball or You can also use a side lateral raise bring dumbbells to the side rather than forward. Both the front raise and the side raise can be done seated or standing. acher curl on stability ball Standing cable curl stability ball or You can also use a side lateral raise bring dumbbells to the side rather than forward. Both the front raise and the side raise can be done seated or standing. Standing cable curl

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Triceps Exercises Basic: Use for first 3 sets DB overhead extension or Lying DB or Straight bar extension a.k.a. – skull crushers Tips: Keep you elbows tucked in as close to your head and ears as possible. Always hold the weight in your palms and not your fingers. This will isolate the triceps better and ensure you don’t drop the weight. Standing Overhead DB Extension Seated Overhead DB Extension Lying Dumbbell or Bar Extensions skull crushers

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Isolation: Use for Triple Drop Sets Triceps Dips or Triceps Cable Pushdowns Tips: Keep elbows tight to your side wrists as straight as possible and always push from your palms not your fingers. Bench Dips and Bar Dips Beginner Intermediate Advanced

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Triceps Cable Pushdowns Tips: Keep elbows tight to your side wrists as straight as possible and always push from your palms not your fingers.

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Steady State Cardio -A/E: Aerobic/Endurance- Day 6 13 Intensity Level Guidelines 1 Maximum Fat-Burning Zone is 72-75 of Heart Rate Max 220 – age + 10 beats x .72 to .75 2 Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use the talk test if you can have a “normal” conversation you are not going hard enough but if you feel you have to slow down you’re probably going a little too hard. 3 Total duration should be around 45 – 50 minutes. 4 Type of exercise is optional but running has been proven to burn the most fat. • Level 1 Warm-Up or Slow Pace • Level 2 Medium • Level 3 Medium-High • Level 4 High • Level 5 Hard as you can go based on your current level of personal condition Intensity levels are different for every person and are based on your current condition age gender or other limitations so please gauge your intensity level based on where you’re at right now personally.

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Threshold-Depletion Cheat Day Workout Day 7 14 FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up any Fatty Acids present in the blood stream and prevent re-esterfication restoring of fatty acids. Triple Drop Set Example • Perform 10 reps intensity 4 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5 – no rest drop/lower the weight • Perform 8 to 12 reps intensity 5+ – Ouch If possible perform this workout an hour or two before your biggest cheat day meal not mandatory but recommended Exercise Workout Plan Minute Intensity Level Jog at a steady pace 1-5 1-2 10 push ups 10 triceps dips 10 bodyweight squats or lunges 5-6 3-4 2 Minute Threshold Interval cardio exercise of your choice 6-8 3-4 Recover: Slow pace or Fast walk 8-9 1 10 push ups 10 triceps dips 10 bodyweight squats 9-10 4 2 Minute Threshold Interval cardio exercise of your choice 10-12 4 Recover: Slow jog or Fast walk 12-13 1 10 push ups 10 triceps dips 10 bodyweight squats 13-14 4 2 Minute Threshold Interval cardio exercise of your choice 13-15 4-5 Recover: Slow jog or Fast walk 15-16 1 3 Minute Threshold Interval 16-19 4-5 Free Fatty Acid Finisher FFAF: 15 to 30 minutes of steady state cardio 19-30 2-3

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BONUS WORKOUT Example: AB Targeted Cardio ATC You can use this protocol in place of any bursting interval workout after your 14 day plan is finished.

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Upper Ab Example Exercises Stability Ball Jackknife Hanging Leg Raise

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Stability Ball Roll Out Reverse Crunch

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Lower Ab Example Exercises Lower Ab Example Exercises Hip Ups Stability Ball Pike

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Oblique Example Exercises Hanging Side to Side Leg Raise Oblique Example Exercises Side Plank Hanging Side to Side Leg Raise

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