slide 2: 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
slide 3: 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.
slide 4: 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.
slide 5: 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.
slide 6: 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.
slide 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 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.
slide 8: 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…
slide 9: 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:
slide 10: 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.
slide 11: 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.
slide 12: 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.
slide 13: 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.
slide 14: 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
slide 15: 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.
slide 16: 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.
slide 17: 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.
slide 18: 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.
slide 19: 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.
slide 20: 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.
slide 21: 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
slide 22: click “Download Now” button below to
Get 4 Cycle Rapid Fat Loss Solution
Complete Package
slide 23: Recommended Daily Supplement
slide 24: 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.
slide 25: 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
slide 26: 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.
slide 27: 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.
slide 28: 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.
slide 29: 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.
slide 30: 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.
slide 31: 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.
slide 32: 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.
slide 33: 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.
slide 34: 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.
slide 35: 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:
slide 36: 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.
slide 37: 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:
slide 38: 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.
slide 39: 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.
slide 40: 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.
slide 41: 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
slide 42: 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
slide 43: 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.
slide 44: 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. -
slide 45: 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.
slide 46: 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
slide 47: 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
slide 48: 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
slide 49: 27
DB or Barbell Squat
Jump Squat
slide 50: 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
slide 51: 29
Goblet forward or reverse lunge
Jumping Lunge
slide 52: 30
Burpees
Thruster – also called Squat Press
slide 53: 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
slide 54: 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
slide 55: 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
slide 56: 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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