The 4 Cycle Fat Loss Solution™ by Shaun Hadsall PDF EBook Free Downloa

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Disclaimer and/or Legal Notices This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages real or perceived resulting from the use of this information. The 4 Cycle Rapid Fat Loss Solution™ by Shaun Hadsall

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Food Timing Tricks for RAPID Fat Loss One of the biggest fitness mistakes I’ve seen people make over the years is food and nutrient timing. Understanding how to time your macro-nutrients carbs proteins and fats the proper way for fat loss or other specific fitness goals is CRITICAL in order to achieve your desired results. As with most fitness topics the contradicting information and research is everywhere when it comes to the subject of nutrient timing combinations and serving sizes. This happens mostly because people don’t differentiate between various types of goals. For example somebody who is an ectomorph skinny and has a naturally fast metabolism is going take a totally different approach than someone who is an endomorph naturally thick framed with a slow and sluggish metabolism. I know it’s not your fault and it’s really not fair – but it’s reality for most of us. I wish we could just rob somebody ethically of course and steal their metabolism. - But we can’t.

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It doesn’t seem fair but many of the skinny guys / gals out there can pretty much eat whatever they want and not gain a single pound. If this describes you consider yourself lucky. For the REST of us life is different. The skinny guy or gal is most likely trying to improve muscle definition size and strength therefore they’re going to use totally different nutrient timing portion sizes and combinations than someone trying to achieve rapid fat loss. Just remember that success leaves clues – and so does the science. In other words we can look to other peoples’ real world fat loss results match it up with the science and copy or mimic what’s proven to work. This Free Bonus Report achieves this goal and is primarily focused on rapid fat loss. I still provide pre and post workout food timing guidelines if your goal is to build muscle but most of the research and tips are geared towards burning fat. For those of you seeking a more muscular physique this should apply to you as well. After all - the secret to looking more muscular is to get leaner. So no matter what your goal is you’ll still get a ton of benefits and great info from this report. But without realistic expectations you’re doomed for failure.

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How to Achieve Rapid Fat Loss for the Long Haul… Do You Have Realistic Expectations When it comes to Rapid Fat Loss many folks set themselves up for unrealistic expectations and never follow through. Before we get to your food timing strategies here are a few quick tips and insights that will set you up for both immediate and long-term sustained weight loss. Although these strategies work no matter what your age gender or current condition is – in order to achieve success you must have the following two things working in your favor. Component 1: See the Big Picture Although you can get a VERY fast start with Cycle 1 you still have to see the big picture. You’ll no doubt get great results applying these techniques but you must be patient enough to stay the course down the road a few weeks when your old habits want to sneak back into your life. We all have different genetics. A young man between 20 and 40 is going to get fat burning results a heck of lot faster than an aging female who has dieted for years damaged her metabolism and has hormones that are all out of whack. If you’re a female and this somewhat describes you just be patient enough to understand your metabolism is going to be a little more stubborn because you have other factors working against you. Keep going even if you feel stuck. You’ll get your breakthrough within if you apply this stuff and stick it out.

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Component 2: Consistency Just like anything in life the longest way is a short cut. You’re never going be perfect following a plan but do your best to be a little more anal if you want RAPID fat loss. It will pay off. Obviously the ultimate goal is to be in great shape year round but most people set their expectations too high because they compare themselves to a swimsuit or fitness model Hollywood celebrities or even professional athletes. I know from my own personal experience of being involved in the talent and fitness modeling industry that you can usually only hold those “peak” moments shown in photographs for a few hours at a time a day or two at most. Unfortunately after photographers “capture” these moments they hand them off to big companies advertisers and marketers who trick us into making us feel like we should be able to look this way all the time. Not true OR realistic. Think about how many times you’ve seen a famous model or actor on the cover of a magazine or on a commercial looking out of this world. Then a day or two later while you’re buying groceries you see them “caught on hidden camera” with all their physical flaws exposed by some gossip magazine or publication.

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Whether it’s a peak moment caught on camera or airbrushing remember to compare yourself with yourself and your past results so that your expectations are realistic and progressive all at the same time. This is the only way in my opinion to make this type of approach a rewarding experience. Rapid fat loss is an opportunity for life changing breakthroughs along with physical and personal growth. This is an important anchor in your life that needs to be a priority. If you’re like most of the world you’re busy. You spend most of your time and energy committing to other people and responsibilities beside yourself. Make sure you block off time to plan ahead and make time for YOU. Schedule your nutrition and exercise first…so you can give everybody else your very best. This is not a selfish thing to do. You’ll find the reward will carry over into other areas of your life in a very positive way. Additionally your confidence will soar because you’ll end up looking great too.

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How to Get Maximum Results with Proper Food Timing The Great Controversy: Fasted vs. Fed Exercise Sessions I figure we’ll dive in and take on the most controversial topic first. It’s the great debate of the health and fitness industry that will probably go on for years to come and there’s solid science that supports BOTH sides. Sooooo which is better Fasted or fed exercise sessions Nothing is more telling to me than real world results. After working with literally thousands of people from all walks of life my experience shows that fasted high intensity cardio based intervals and/or bursting gets superior fat loss results. But this should definitely be approached on a case-by-case basis and this section will help you determine which way is best for you. So first let’s talk about certain guidelines that will make fasted exercise more effective if your schedule allows it and your body tolerates it well. Whenever you exercise in a fasted state you must make sure that…

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1. Intensity is high enough 2. The duration is short enough Even as little as 12 minutes can get the job done to produce the desired effect but I would never exceed more than 45 minutes of exercise if you’re in a “fasted” state. And the higher the intensity the shorter in duration your sessions should be if you’re exercising in a fasted state. There are a few exceptions to this rule like my Ultimate Cardio Sequence so these are just general guidelines. Here’s why the intensity has to be high enough in order for this strategy to work properly. Higher intensity levels are what forces the release of hormones that preserve muscle and help “break apart” and burn off stubborn fat. And if your goal is rapid fat loss I recommend you perform all cardio and/or interval based exercise first thing in the morning upon waking up after an overnight or sleeping fast. If your schedule only allows you to workout later in the evening make sure to wait 3 or 4 hours AFTER a meal before training for max fat-burning. This will boost fat burning hormones like HGH human growth hormone and adrenaline levels. It will also give your body no choice but to use fat for fuel since you have very little "food energy" in your system. Remember you might not have as much energy as if you were training in a fed state but you’ll achieve the goal of burning fat at a much faster rate. And because you’ll be limiting carbs you’ll be creating the “perfect storm” for fat loss inside your body by exercising in a fasted state. You don’t have to use this approach forever but I always use it on my clients and myself when trying to achieve the fastest fat loss possible. For all you science geeks out there let’s analyze the research and science supporting fasted vs. fed exercise.  This study shows that fasting prior to exercise increases nutrient uptake and absorption in post workout meals:

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 This study demonstrates that fasting all by itself increases the release of catecholamines precursors to adrenalin which help break up and release fatty acids into the blood stream and therefore naturally increases resting metabolic rate. If you combine that with high intensity exercise you get a powerful 1-2 punch: http://www.ajcn.org/content/71/6/1511.abstract  This study for the first time ever shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a hyper-caloric fat-rich diet. http://www.ncbi.nlm.nih.gov/pubmed/20837645 This is another reason why we raise fat intake when manipulating carbs on certain macro-patterning days. With ALL that being said if you personally can’t tolerate exercising in a fasted state it’s completely ok to have an easy digestible nutrition shake – or a protein and carb rich meal an hour or two before exercise. Next up “post workout” food timing metabolic trickery… The “Hidden” Post-Exercise Hormonal Rapid Fat Loss Trick… One thing that you probably hear all the time is that you should try to eat or have a protein shake as fast as possible after exercise to feed your muscles. And if your goal is to gain muscle this is probably the best choice. However if your goal is to burn fat and the intensity is high enough during exercise which 90 of the time it should be using this approach can actually block fat-burning. Let me quickly explain so you can maximize the hormonal effect and increase fat-burning after your workouts.

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The Post Workout Hormonal Trick that Double Fat-Loss This is a trick that definitely goes against the grain and would probably get the traditional text book trainer’s panties all in a bunch. But I recommend you keep your body in a fasted state after high intensity exercise for at least 30 to 60 minutes. This is a great trick that I’ve personally used for years to get and stay lean despite what every other fitness expert or guru may tell you. And I never lose muscle using the trick. Here’s the simple science. Hopefully you know by now that high intensity exercise will force your body to release all kinds of fat burning hormones by ramping up your sympathetic nervous system. This is what helps create a fat burning hormonal environment inside your body. However the minute you consume calories you’ll spike your body’s primary storage hormone – insulin. And although insulin helps shuttle nutrients to muscles quickly it could potentially blunt or block your growth hormone and other hormones from working their magic after workouts. Simply put insulin is the “antagonist” of growth hormone and possibly other hormones. And every time you eat or consume calories you raise insulin. In theory the absence of insulin along with the presence of these “fight or flight” hormones will also spare muscle and help you burn a lot more stubborn fat.

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That’s why I recommend you ride the fat burning wave during this 30 to 60 minute post workout window. Ultimately when it comes to aggressive fat loss the solution is to get the best of both worlds. You can do this by fasting for about 30 to 45 minutes after your workout and then consuming a post workout shake or meal. This way your body can still take advantage of the post workout “metabolic hormonal window” to burn fat while still getting nutrients soon enough to absorb nutrients at a much faster rate. A word of caution: Do NOT try this approach if you’re not healthy or have sugar issues. Get cleared by your doctor and build a foundation of basic conditioning first. But if you’re experienced and your belly flab won’t budge this hormonal metabolic trick might just do the trick. And if your goal is to gain muscle having a protein or nutrition shake immediately after exercise is the logical choice. You’ll help facilitate faster recovery and burn up and store nutrients at a much faster rate because of insulin sensitivity. But if your goal is to burn fat the minute you put calories in your system you’ve just instructed your body to stop burning fat and start burning calories instead.

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Carb Timing Now let’s briefly discuss carb timing. You’ll see that the carb timing content below is a common theme throughout the entire 4CS system. But it’s crucial to understand if you want avoid carbs being stored on the body as fat. You’ll also see I go into greater detail about why our bodies need carbs and fuels like glucose inside the Cycle 2 Macro-Pattering™ guide. Let’s get to it. Good Better and BEST Carb Timing Tricks… This is a biggie. If you screw this up consistently you’ll be scratching your head wondering why your belly isn’t shrinking. First up – Good: A good time to consume these types of starches or fruits is first thing in the morning or upon waking up for a few reasons. 1. You’ve fasted all night while you sleep so glycogen levels have been depleted and this leaves extra room for carbs to replenish lower glycogen stores. 2. You’re metabolic rate runs highest during the a.m. hours or after you wake up from sleeping than it does later in the day post workout being the one exception to this rule so you’ll more likely use these carbs as energy. 3. Insulin sensitivity is also higher when you wake up than other times of the day which allows your body to utilize carbs and limit fat spillover.

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Next up – Better: An even better time to consume starches and fruits is three to four hours before high intensity resistance training MRT bodyweight circuits or metabolic circuits or a heavier weight training session. This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. More details on how to handle the post-workout window below. Last up – BEST: The best time to consume pure glucose polymers from starches and sugars from fruits is in your post workout anabolic window of opportunity. This is typically a window that lasts anywhere from 30 minutes all the way to 3 hours after high intensity training. Make sure you consume your largest impact carb serving of the day within 30 to 60 minutes afterwards. In fact if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover. Remember when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:  Accelerated depletion of muscle glycogen  Stressing of creatine phosphate stores  Release of catecholamines fat burning hormones

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The end result ends up being increased fat loss and something called “super- compensation” through stimulation of Glut 4 a glucose transporter. This effect simply means storage capacity inside your muscles and liver that’s well above normal levels and this is greatly enhanced during the post workout window. Other benefits include increased insulin sensitivity glucose uptake and glycogen synthesis. Again under these conditions your body will store carbs and other macro- nutrients at a much faster and higher rate than normal. This is why I recommend consuming the majority of your carbs in your post workout meals on resistance training days. Regardless if your goal is fat loss strength performance energy improved health or anything else it’s still critical for you to understand the process of nutrient timing. And even though I always like to focus on rapid fat loss you can benefit from comprehending how nutrient timing works for disease prevention and your overall health as well because it helps improve insulin sensitivity.

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Carb Preparation This one is short sweet and should be very obvious. Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of oil. In fact the FEWER ingredients you use with these starches the better. They can work there magic best when eaten in their most natural form. Of course fruits should be eaten as whole fruits with the skin not skins that you peel of course..haha. It should go without saying you shouldn’t eat fruit from a can nasty. and you should always try to go organic or buy directly from a local farm when possible. Today’s farming has dramatically increased pesticides inside and on the outside of fruits…and the depleted soil from the years of abuse has dramatically lowered the nutrient quality as well. Unfortunately chicken fried rice a loaded baked potato and fruit cobbler yummy aren’t part of this strategy. lol. Save them for your cheat day.

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Carb Combining Food combinations are another HUGE aspect of sustained fat-loss. Consistently combining your foods the right way is what will help KEEP your body in a fat burning environment. There’s a lot of debate about how to combine foods but I’ve always focused solely on keeping blood sugar and insulin stable throughout the day. This not only enhances your body’s ability to consistently use fat as fuel but also promotes overall health and general well being. If you learn how to keep blood sugar stable you’ll potentially avoid cardiovascular disease and even epidemics like diabetes. Additionally your energy will increase in a big way. There are however a few exceptions to this rule. Here are all the details on food combining for FASTER fat loss: 1. NEVER eat carbs by themselves Remember almost all impact carbs tend to spike blood sugar raise insulin more than other foods which creates a fat storing environment inside our body. In fact it’s nearly impossible to burn fat in the presence of high insulin. So always combine your impact carbs with some type of lean protein. 2. ALWAYS have some type of high quality complete protein in every meal when possible Consuming protein in every meal will keep your body in a consistent ―anabolic muscle preserving state. Protein also provides muscles with a steady stream of amino acids to help assist in repair and growth of lean muscle tissue. This will also help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment. Also the thermic effect of protein will help prevent metabolic slow down and burn more calories in other words your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates.

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So by consuming protein frequently throughout the day you’ll naturally burn more calories. I also find protein helps fight off the cravings. Another bonus side effect of being a carnivore. No offense to all my vegetarian and vegan followers out there. - 4. Be conscious of fat intake before and after workouts Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days but post workout is the one time of the day where we want to speed up absorption and intentionally spike insulin. This is the ONE exception to the rule of keeping blood sugar and insulin stable. Here’s why. Spiking insulin after workouts by limiting fats and just eating carbs and protein together will help force more nutrients into muscle tissue because insulin is a storage hormone. White rice potatoes and other all natural starches combined with fruit and protein will automatically help you achieve this desired effect. Insulin is also very anabolic which means it helps creates a muscle building environment inside your body during exercise and it prevents the breakdown or loss of precious muscle tissue. So if you recall what I mentioned above about Glut 4 activation and nutrient partitioning it only makes sense to have our largest carb serving of the day in our post workout window usually within an hour afterwards is best but it can last up to three hours. Take home message: Always combine your post workout starches and whole fruits with a hefty serving of lean protein and limit fat intake when possible. There’s been a lot of debate about fat in post workout meals recently…and the research points in a couple different directions. Regardless I still recommend keeping fats on the lower side for post workout meals because it’s the only time we’re intentionally “wanting” to spike insulin more and fats can tend to negate that process. But ultimately I don’t think it’s THAT big of a deal if you have over 10 grams of fat post workout. Just be conscious of it.

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I will end this subject by saying this though…fats are definitely the LEAST important post workout nutrient. So if you’re consistently performing high intensity exercise intervals bursting weight training bodyweight circuits etc. go ahead and tear up those starches and fruits. They do the body good. Just make sure you follow these guidelines and you’ll maintain the perfect balance of burning fat and fighting adaptation by keeping your hormones and metabolic rate in check. Fat loss and effective fitness is not just about exercising more and cutting calories. It’s getting your exercise and nutrition working together synergistically at the right times based on your goals. For example performing bursting or HIIT workouts on days when carbs and calories are lower and using strength training on days where carbs and calories are higher is going to give you more bang for your buck. This is an approach that will help you achieve rapid fat loss and gain strength – all while preserving muscle tissue. All this knowledge is specifically designed to help you prevent and block “fat spillover” as you live everyday life.

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How to Time Your Food if Your Goal is to Gain Muscle Using 4CS… Use 4CS with the following changes… 1. Feel free to use amino acids along with carb based drinks before during and after your weight training workouts. 2. Instead of using cheat food overfeed on clean starches and fruits on your cheat day and allow yourself one big cheat meal on this day. 3. Always make your post workout meals your largest carb containing meal of the day. A great combo is 2 starches 1-2 pieces of fruit and a clean protein...or a nutrition shake with similar ratios. 4. Unless you have a significant amount belly fat to lose limit skip the cardio and bursting altogether – or limit it to once or twice a week max until youre ready to move into a full blown fat burning phase. How to Eat Before Bed One of the most frequently asked questions I hear is “When and what should I eat before bed if I want to lose weight” There are a variety of factors that come into play here. For example if you’re exercising a few hours before going to bed you can get away with eating a lot more clean carbs without worrying about fat-spillover while you sleep. This is sometimes referred to as “carb back-loading” but this is an advanced method that’s usually the exception not the rule. Most of us don’t exercise before bed. So before bed your primary focus should be keeping your body in an “anabolic” environment.

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Vitally important processes take place while you sleep so getting the right nutrition an hour or two before bed will help with recovery prevent muscle damage and maximize the hormonal response. In my opinion the two best proteins for achieving these goals are cottage cheese or a high quality low carb nutrition shake. Cottage cheese works great for a few reasons. 1. It has high amounts of both whey and casein protein which is a “slow” and a “fast” releasing protein. Think about the old nursery rhyme “Curds and Whey”. So because cottage cheese is curded it will release amino acids from the protein both immediately and well into the night. 2. It’s very high in the amino acid glutamine which is the most abundant amino acid inside muscle tissue. Glutamine has been shown to be very anti-catabolic so it can help with recovery and prevent muscle loss. But over the years I’ve found there are MANY folks out there who don’t like cottage cheese. It’s usually a “I love it.” or “I hate it.” -- type of food. Plus you should really only be having a few servings of dairy per day – max. So your next best option to achieve all the same benefits as cottage cheese is a nutrition shake. But you have to make sure you’re using a shake that has a blend of slow and fast release proteins. Also make sure it has adequate fiber to help slow digestion before bed. BioTRUST Low Carb is perfect choice. You can also feel free to eat other food choices a few hours before bed just make sure always get a complete protein source. Food Timing Summary… So now you should have a solid idea about how to time your food and carb intake for faster fat-loss. Just make sure you listen to your body first and foremost. A few of these methods are geared towards aggressive and rapid fat-loss so get cleared by your doctor for high intensity exercise and do not attempt anything inside this manual if you’re diabetic or have sugar problems. So... What Next

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click “Download Now” button below to Get 4 Cycle Rapid Fat Loss Solution Complete Package

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Recommended Daily Supplement

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2 Disclaimer and/or Legal Notices This information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages real or perceived resulting from the use of this information.

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3 Table of Contents: Chapter 1: How to achieve Rapid Fat Loss for the Long Haul Introduction to Ab Targeted Solution 5 Amazing Benefits of Metabolic Bursting Chapter 2: The 3 Metabolic Systems of the Ab Targeted Solution Chapter 3: The Ab Targeted Solution Exercises and Workouts Chapter 4: The TRUTH about Carbohydrates Carbohydrate Timing Carbohydrate Choices Food Combinations Chapter 5: Bonus: 11 Sneaky Fat Burning Tricks Chapter 6: The 4 Cycle Solution Eight Week Ab Targeted Solution START HERE instead of Chapter 3 if you’re using 4 Cycle Solution

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4 Welcome to the Ab Targeted Cardio Solution. One of the smartest exercise protocols on the planet. Ok we’re biased. : But we truly believe it is. And once you apply this approach consistently we’re sure you’ll agree. We’ve had countless amounts of emails from men and women between the ages of 25 and 65 over the last few years validating the efficacy of this approach for shrinking belly fat. And if you’re reading this I’m sure you’re smart enough to know that diet pills endless long duration cardio and infomercial gadgets that supposedly target stomach fat do not work. So whether you’re really overweight and trying to accelerate your current fat loss you’ve hit a plateau or you’re looking to burn off that last few pounds of stubborn fat… You’ve just found your solution. The strategies we’ll share with you inside this guide will ensure that you’ll NEVER hit a plateau and you’ll always know EXACTLY what to do so that you’re body is always burning fat when you eat and exercise. This means every time you do any type of cardio you’ll be targeting stubborn fat by using the proper metabolic system. In fact these workouts can even help you quickly break apart and “burn off” pockets of ugly cellulite.

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5 And believe it or not there are also tremendous benefits to combining lower intensity cardio with intervals…but you have to use the right strategy. But first a little reality check. Chapter 1: How to Achieve Rapid Fat Loss for the Long Haul… Do You Have Realistic Expectations When it comes to Rapid Fat Loss many folks set themselves up for unrealistic expectations and never follow through. Before we get to our proven strategies here are a few quick tips and insights that will set you up for both immediate and long-term sustained weight loss. Although these strategies work fast – no matter what your age gender or current condition is – in order to achieve success you must have the following two things working in your favor. Component 1: See the Big Picture Although you can get a VERY fast start with Cycle 1 you still have to see the big picture. You’ll no doubt get rapid results applying these techniques but you must be patient enough to stay the course down the road a few weeks when your old habits want to sneak back into your life. Additionally we all have different genetics. A young man between 20 and 40 is going to get fat burning results a heck of lot faster than an aging female who has dieted for years damaged her metabolism and has hormones that are all out of whack.

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6 If you’re a female and this somewhat describes you just be patient enough to understand your metabolism is going to be a little more stubborn because you have other factors working against you. Keep going even if you feel stuck. You’ll get your breakthrough within if you apply this stuff and stick it out. Component 2: Consistency Just like anything in life the longest way is a short cut. You’re never going be perfect following a plan but do your best to be a little more anal if you want RAPID fat loss. It will pay off. Obviously the ultimate goal is to be in great shape year round but most people set their expectations too high because they compare themselves to a swimsuit or fitness model Hollywood celebrities or even professional athletes. I know from my own personal experience of being involved in the talent and fitness modeling industry that you can usually only hold those “peak” moments shown in photographs for a few hours at a time a day or two at most. Unfortunately after photographers “capture” these moments they hand them off to big companies advertisers and marketers who trick us into making us feel like we should be able to look this way all the time. Not true OR realistic. Think about how many times you’ve seen a famous model or actor on the cover of a magazine or on a commercial looking out of this world. Then a day or two later while you’re buying groceries you see them “caught on hidden camera” with all their physical flaws exposed by some gossip magazine or publication.

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7 Whether it’s a peak moment caught on camera or airbrushing remember to compare yourself with yourself -- and your past results so that your expectations are realistic and progressive at the same time. This is the only way in our opinion to make this type of approach a rewarding experience. Rapid fat loss is an opportunity for life changing breakthroughs along with physical and personal growth. This is an important anchor in your life that needs to be a priority. If you’re like most of the world you’re busy. You spend most of your time and energy committing to other people and responsibilities beside yourself. Make sure you block off time to plan ahead and make time for YOU. Schedule your nutrition and exercise first…so you can give everybody else your very best. This is not a selfish thing to do. You’ll find the reward will carry over into other areas of your life in a very positive way. Additionally your confidence will soar because you’ll end up looking great too.

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8 Introduction: The 7 Day Ab “TARGETED” Solution I’m sure you’re no stranger to interval training. If it’s something you’ve never tried before you’ve landed in the perfect spot. This guide will have you burning fat like you’ve never experienced. If you’re familiar with this type of strategy I have even better news. There’s actually a better way to approach interval training to help your metabolism overcome the adaptive response that’s associated with exercise. You’ll learn all about it below. These protocols are by far the most efficient and effective way to force the release of fat burning hormones to help you burn off stubborn body fat while simultaneously overcoming exercise plateaus and adaptation. The NEED for SPEED… For those of you who don’t know intervals aka – metabolic bursting are simply a very hard short burst of exercise sprinting jumping cycling bodyweight exercises high intensity cardio etc. followed by an active recovery period before repeating another interval or burst. This is NOT traditional interval training. Traditional intervals typically last 1 to 2 minutes in length. Bursting intervals are shorter in duration 10 to 30 seconds max and harder in effort. And age does NOT matter. Even if you’re well into your 50s like Karen 60s or even 70s you can apply Metabolic Bursting. Just make sure you’ve been cleared by your doctor for exercise and apply the intensity levels to your current level of fitness.

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9 5 Amazing Benefits of Metabolic Bursting 1. Metabolic Bursting workouts UNLEASH your fat burning hormones It all starts with hormones called Catecholamines. Catastrophic HUH No…Catecholamines Catecholamines 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 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 break apart stubborn fat more on how to “burn off” this stubborn fat in a second. 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 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: If you want stellar results from bursting – enough to see a dramatic change in how your body looks – it doesn’t require a lot of time…but it does require the right strategy and proper INTENSITY.

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10 In other words you have to push yourself out of your comfort zone even if you’re a little older. Trust me you’ll know when you get there… All kidding aside after you’re done getting a giggle…continue below. 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 “tingles” and it’s another key indicator that you’re performing your bursts and intervals properly.

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11 Caution: Do not go all out if you’re not conditioned properly. Again apply EACH technique based on your current health. Remember this is 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. 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.

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12 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. 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. Let’s break it down.

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13 Chapter 2: The 3 Metabolic Systems of the Ab Targeted Solution There are 3 different Metabolic Systems that you’ll learn how to “access” inside this guide for specific reasons I’ll discuss below. System 1: Metabolic Bursting is the most powerful and it was just discussed in great detail above. It involves a series of short-hard bursts of exercise lasting between twenty and thirty seconds with recovery time between bursts. System 2: Threshold involves a series of short-hard intervals that usually last 60 seconds sometimes they can be longer with recovery time between intervals. System 3: Steady State old-school cardio is lower intensity cardio done for longer durations. By combining all three systems in a strategic “sequence” you’ll maximize your fat burning potential and prevent your body from hitting exercise adaptation. Each “sequence” is specifically designed to feed off each other for rapid results and continuous progress. Here’s how all 3 systems work:

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14 Sequence 3: Metabolic Bursting creatine-phosphate Remember bursting is by far the most efficient and effective way to force the release of fat burning hormones to help you burn off stubborn body fat and bust through a plateau. There’s no need to discuss this in any more details since we just covered 5 HUGE benefits of using this approach above. To recap metabolic bursts are simply a very hard short burst of exercise cardio sprinting jumping cycling bodyweight exercises etc. followed by an active recovery period to let the heart rate come back down before repeating another interval or burst. Again this is totally different than traditional interval training that you’ve probably read about on-line or in fitness magazines. This type of anaerobic without oxygen energy system is called the creatine phosphate system. It fuels maximum and near-maximum efforts of these short- bursting types of intervals. Only tiny amounts of creatine phosphate are stored in the muscles so this energy system cannot support efforts lasting much longer than 20-30 seconds. These bursting types of workouts burn more calories per minute than all workouts of lesser intensity. Aerobic and threshold exercise cause a slight “after burn” effect but it is not as pronounced as the 38 to 48 hours you’ll get from bursting. The research I’ve read and looked at indicates about a 60 minute after burn from aerobic activity and about a 3 to 4 hour after-burn from Threshold type of intervals that you’ll learn about below.

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15 The most popular protocol using these types of “bursts” is called the Tabata Protocol – named after the scientist who discovered them. The Tabata Protocol Breakdown 4 minute warm up  The warm up is important for a few reasons. Fist it lowers and stabilizes insulin. This is vital because it’s nearly impossible to burn fat in the presence of insulin.  Additionally it warms up the muscles which will prevent injury and begin the process of creating more blood flow preparing the way for releasing fatty acids. 4 minute Tabata bursting protocol  The 20/10 - bursting/rest protocol at the beginning will stimulate the release of hormones and help break apart stubborn fat.  This facilitates the releasing of Free Fatty Acids into the blood stream.  It will also help enhance the after-burn activate Glut 4 glucose transporter and provide a huge metabolic shock to help you burn off more stubborn fat. Here’s an example exercise graph of the Tabata Bursting protocol:

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16 Unlike this graph above I highly recommend a 4 minute warm up and a 4 minute cool down as well as you’ll see in your 7 Day Ab Targeted Solution workouts in Chapter 3.  It’s important to let the heart rate come back down to normal levels before stopping.  There is also a valid reason for performing 15 to 30 minutes of steady state cardio afterward this type of training when you have time. More on this in a minute. Another variation of Metabolic Bursting you’ll see below with your weekly schedule and exercise charts below is 30/30 HIIT High Intensity Interval Training. It’s simply 30 seconds of bursting hard using high intensity cardio or resistance training of any type followed by 30 seconds of recovery time. Metabolic Bursting Summary Goals and Benefits:  Release fat burning hormones to force Free Fatty Acids into the blood stream  Increased Growth Hormone Production up to 450 more post workout  Enhanced “after-burn” EPOC: Excess Post-Exercise Consumption  Enhanced post workout nutrient partitioning which is the up regulation of your body’s ability to store food inside the muscles and liver  Elevated hormonal response - release of brain chemicals and fat burning hormones catecholamines Setup:  Short Hard High Intensity Bursting-Intervals performed for 20 to 30 seconds followed immediately by a recovery period  Repeat cycle between 5 and 10 times Type of exercise and/or equipment to use see below in exercise section:  You can use cardio machines sprinting jumping jump rope stairs or any type of bodyweight movements burpees jump squats mountain climbers etc. for this protocol.

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17 If you use the treadmill be careful. Once you get the belt moving at higher speeds you’ll have to straddle the treadmill for the rest during these protocols because you won’t have the time to slow the belt down and speed it back up again. Duration:  12 minutes with optional Free Fatty Acid Finisher see below When to Perform:  Directly after intense weight training  In the a.m. in a “fasted” state or a protein shake and some krill oil is fine too but try not to eat too much or you’ll suppress fat burning hormones and raise insulin too much  3 to 4 hours after a balanced meal when insulin is lower to help maximize the hormonal effect Sequence 2: Threshold anaerobic glycolysis “Threshold” intensity is the first anaerobic system which is technically called anaerobic glycolysis. This is the metabolic system just above Aerobic training. During the process of anaerobic glycolysis glucose sugars and/or our body’s metabolic fuel is broken down for energy without the use of oxygen. This process of breaking down glucose occurs at a much faster rate using Threshold Intervals than with aerobic metabolism from lower intensity steady state – type of cardio exercise. Simply put the Threshold system can support higher-intensity efforts. However when glycolysis takes place during a Threshold type of workout it also produces metabolic waste products that inhibit muscle contractions which results in faster exhaustion. The aerobic system can use these same waste products as fuels but as soon as exercise intensity crosses a certain threshold wastes are produced faster than they can be used. These waste products then accumulate in the muscles which begin to “burn” from lactate or lactic acid and feel weak and pretty soon you’re toast and you have to recover again. That’s why it’s so important to incorporate the Threshold system with a series of intervals.

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18 Performing intervals at this intensity level that is slightly above this aerobic “threshold” carries significant benefits. To begin with Threshold Intervals simply enhances the cardiovascular benefits that come from aerobic training. If you do only aerobic-intensity workouts for a prolonged period of time your results will level off - FAST. But by adding threshold intervals into your program you can continue to make progress WITHOUT Plateaus. Additionally Threshold Intervals are typically performed at what’s called the “Lactate Threshold” which has been shown to rapidly deplete glycogen stores. So the threshold workout will empty out every last bit of glycogen inside your muscle tissue and liver to clear the way for an influx of extra carbs and calories that may happen on a cheat day or a higher carb day. In other words it will help create more room in your energy tank by aggressively depleting both muscle and liver glycogen enhancing fat –loss and/or making room for a cheat. Ok I know all this sounds fantastic but keep in mind that Threshold Intervals are only beneficial when you also build them WITH a base of aerobic training. In other words Threshold Intervals will also help you burn more fat and calories when incorporating a base of steady state aerobic cardio AND short duration higher intensity bursts along with it. Remember: all three sequences provided in this guide will “FEED” each other to prevent plateaus so you can maintain continuous progress and accelerate your results for the long haul. How the Threshold System works… You should typically stay in this anaerobic zone for 1-2 minutes max we prefer 60 seconds HARD for maximum results at a time before letting your heart rate come back down and recovering.

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19 Tips and misc notes about the Threshold System:  Sometimes difficult to gauge intensity with Threshold Intervals because the bursting intervals are longer in duration. If you go “all out” at the beginning of each interval you’ll poop out and never make it all the way through while maintaining the proper intensity. You’ll also be tapping into and working the WRONG system. So make sure you pace yourself by monitoring your intensity levels closely and following the detailed interval training charts below in the workout section. Threshold Summary Goals and Benefits:  Rapidly Deplete Glycogen Stores  Condition the first anaerobic system anaerobic glycolysis  Prime and program metabolism to get a faster and better fat burning response from the other two metabolic systems Setup:  Moderate to High Intensity 60 to 180 second hard intervals followed by one to two minute recovery periods Duration:  Usually 20 to 40 minutes When to Perform:  Directly after resistance or body weight training  In the a.m. in a “fasted” state again a protein shake and some krill oil is fine but try not to eat too much or you’ll suppress fat burning hormones and raise insulin too much  3 to 4 hours after a balanced meal to help maximize the hormonal effect  A few hours before an influx of extra carbs calories or a cheat meal

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20 Sequence 1: Steady State Aerobic/”old-school” When you perform “old-school” steady state cardio you use the aerobic system. Within this intensity level oxygen is primarily present so you can go for longer durations at a steady pace. Just remember: Aerobic means with oxygen easier and anaerobic means without oxygen harder. Whenever you use the aerobic system the majority of fat calories burned happens during the workout itself – as opposed to after compared with higher intensity protocols. In aerobic metabolism oxygen is used to break down fatty acids and glucose to release energy. The aerobic system produces harmless byproducts carbon dioxide water and heat. Since this energy is readily available for use aerobic-intensity exercise can continue for relatively long periods of time especially in well-conditioned people. But because aerobic metabolism is usually slower this energy system is inadequate to support high-intensity efforts. But there’s still more to the story… The DEATH of traditional aerobics and cardio

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21 Regardless of what people are saying on-line or what your local personal trainer has to say about intervals or low intensity aerobics the uncontested truth is this: We need BOTH aerobic old-school cardio AND a variety of intervals to be a real fat burning machine year round. And regardless of what the masses are saying exercising at aerobic intensity results in many positive adaptations. You just have to be “smart” about it and strategically use it the RIGHT way. When approached properly it strengthens the heart and the entire cardio-respiratory system which results in general good health and also enhances performance in all activities. Aerobic conditioning is the foundation of fitness because it’s the springboard that prepares the body to handle higher-intensity exercise. So aerobic intensity old-school steady state cardio should remain an integral part of even the most advanced training regimens. Aerobic intensity exercise also increases your overall endurance which allows you to sustain activity for longer periods of time. It does this by increasing your body’s fat burning efficiency and glucose storage capacity. Aerobic-intensity exercise is also an excellent means of improving body composition because the rate of fat burning peaks in the middle of this intensity range. Keep in mind this is a much different metabolic process than burning stubborn fat with bursting or intervals but a necessary aspect that should not be overlooked. Even though calories are burned more rapidly in threshold and bursting intervals workouts than in aerobic ones the overall calorie-burning potential of aerobic exercise is greater. Again this is only measuring metabolic activity during the workout not afterwards.

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22 Benefits of Limited Amounts of “Old-School” Cardio…  Conditions the aerobic system to strengthen the heart and cardiovascular system differently than higher intensity workouts  Serves as the foundation for ALL other exercise intensity levels  Increases performance capacity and endurance of higher intensity exercise  Burns off residual Free Fatty Acids that are actively released during higher intensity exercise sessions The “Old-School” Sneaky Trick… Whenever you have the extra time perform “old-school” cardio AFTER any type of high intensity exercise. This is a metabolic trick that’s extremely effective for burning “stubborn” fat and avoiding something called “re-esterfication”. Here’s why: Immediately after you finish these high intensity bursts or even strategic body weight circuits like MRT using this protocol free fatty acids literally pour or “dump” into the bloodstream. Research shows these fatty acids float around and can literally move from your upper body to your lower body or somewhere else and just be re-stored as body fat again. This is process called re-esterfication that happens frequently to people trying to lose stubborn belly fat and even ugly pockets of cellulite. Weird and wacky – I know but God designed the human body to be a survivor. So your body will do whatever necessary to protect itself by holding on to more fat. This type of “old-school” steady state cardio session will work like gangbusters because you’ll “burn off” all the residual Free Fatty Acids that are floating around in the bloodstream. We call this a Strategic Steady State Free Fatty Acid FFA Finisher and it’s just another benefit of getting a cardio bonus from yours truly. -

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23 “Old-School” Steady State Cardio Summary Goals and Benefits:  Condition aerobic system  Further accelerate glycogen depletion  Increase capacity and performance of other high intensity workouts  Increase body’s ability to store and utilize glycogen i.e. energy  Burn off residual Free Fatty Acids present in the blood stream from Strength Training Setup:  Perform a steady state cardio session with an intensity range between 72 and 85 of max heart rate. See calculations below in workout section for your own personal heart rate under intensity level guidelines but the easiest way is to use the talk test. Duration:  15 to 45 minutes sometimes as much as 60 minutes is fine during aggressive periods of calorie burning but there’s no reason to do steady state cardio more than a few times per week When to Perform:  On weekends when you have more time for longer duration exercise  Directly after any type of Strength Training Workout  Directly after any type of high intensity interval or bursting type of workout  Never perform before high intensity exercise or strength training. You’ll drain the energy stores that are necessary for higher intensity training and potentially burn up precious muscle tissue Warning: The protocols below are NOT for beginners. Do not try this technique if you haven’t conditioned yourself previously with normal exercise on a consistent basis or been cleared by your doctor for higher intensity exercise.

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24 Intensity Level Guidelines for Sequence 2 and 3 Threshold and Metabolic Bursting  Level 1 Warm-Up or Slow Pace  Level 2 Medium  Level 3 Medium-High  Level 4 High  Level 5 Hard as you can go. BUST IT 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. Intensity Level Guidelines for Old-School Cardio Sequence 1 All steady state cardio 1 Maximum Fat-Burning Zone is 72-75 of Heart Rate Max for longer duration sessions between 30 to 60 minutes. Maximum Fat-Burning Zone is 80-85 of Heart Rate Max for shorter duration sessions between 15 to 30 minutes. How to calculate: 220 – age + 10 beats x .72 to .85 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 on its own. You’ll also be using shorter versions of this to strategically burn off free fatty acids after intervals and bursting. 4 Type of exercise is optional. You can run or use any cardio of your choice. You can also use bodyweight exercises if you get stuck working out when you travel or at home.  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

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25 Intensity levels going to vary from person to person and are based on your current condition age gender or other limitations. Please gauge your intensity level based on where you’re at right now personally. Important: If you’re following the 4 Cycle Solution and the youll find Exercise Notes and Guidelines in Chapter 6. Chapter 3: The Ab Targeted Solution Exercises Workouts Your 7 Day Ab “Targeted” Solution Protocols To Quickly Burn Off Lower Belly Fat The Workouts MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Threshold Intervals 60 sec. bursts with 60 sec. recovery x 6 Metabolic Bursting 20 seconds burst with 10 seconds rest x 4 Metabolic Bursting 20 seconds bursts with 10 seconds rest x 4 30 Second HIIT Metabolic Bursting 30 seconds bursts with 30 seconds rest x 8 30 Second HIIT Metabolic Bursting 30 seconds bursts with 30 seconds rest x 8 Optional Steady State / Old- School Cardio 30-45 min. or walk briskly Optional Steady State / Old- School Cardio 30-45 min. or walk briskly Exercise Type Bodyweight exercises or any of the cardio exercises below Cardio Exercises Only Bodyweight exercises or any of the cardio exercises below Cardio Exercises Only Bodyweight exercises or any of the cardio exercises below Any Cardio Exercises listed below Any Cardio Exercises listed below 4 Cycle Solution Training Program

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26 The Exercises Acceptable exercises to use on Cardio Exercises Only Days T Th Sat: Sprinting Bike Stationary or Recumbent Bike any type Step Mill Treadmill Stair Climber Elliptical Cross Trainers Jumping Rope Rowing Battle Ropes or ANY cardio exercise that will elevate your heart rate fast. Acceptable exercises to use on Bodyweight Exercise Days M W Fri: Squats Bodyweight Squats

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27 DB or Barbell Squat  Jump Squat

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28 Goblet squats or Goblet jump squats Experienced exercisers can increase difficulty and explosiveness by using a Goblet Jump Squat Lunges Forward and Reverse Lunge

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29 Goblet forward or reverse lunge Jumping Lunge

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30 Burpees Thruster – also called Squat Press

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31 The Workouts Monday: Threshold Intervals 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. OPTIONAL FFAF: If time permits and you have the energy using your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will burn off any Fatty Acids present in the blood stream and prevent re- esterfication restoring of fatty acids. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 1 - 2 2. Threshold Interval 60 seconds followed by 60 seconds of walking or slow pace Repeat 5x 2 -11 Burst: 5 Rest: 1 3. Cool Down 11 - 12 1 - 2 4. Free Fatty Acid Finisher: Steady State Cardio or Walk Briskly for 10 to 30 minutes Optional 12 - 45 2 – 3 End Workout

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32 Tuesday Wednesday: Metabolic Bursting 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. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 4 1 - 2 2. Burst or Sprint for 20 seconds followed immediately by resting for 10 seconds Repeat 8xs 4 - 8 Burst: 5 Rest: 1 3. Cool Down 8 - 12 1 - 2 4. Free Fatty Acid Finisher: Steady State Cardio or Walk Briskly for 10 to 30 minutes Optional 12 - 45 2 – 3 End Workout

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33 Thursday Friday: 30 Second HIIT 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. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 2 1 - 2 2. Burst or Sprint for 30 seconds followed immediately by resting for 30 seconds Repeat 8xs 2 - 10 Burst: 5 Rest: 1 3. Cool Down 10 - 12 1 - 2 4. Free Fatty Acid Finisher: Steady State Cardio or Walk Briskly for 10 to 30 minutes Optional 12 - 45 2 – 3 End Workout

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34 Saturday Sunday: Old-School Cardio Aerobic/Endurance OPTIONAL: Day 6 and 7 are totally optional for the 7 day ATS schedule but highly recommended. You can also walk briskly for 20 to 45 minutes. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 5 1 - 2 2. Aerobic Phase 70-75 of heart rate max 220-age + 10 beats x .75 5 - 40 Burst: 5 Rest: 1 3. Cool Down 40 - 45 1 - 2 End Workout

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