<p> 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 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. 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. 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. 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. 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 firstso 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. 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 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: http://www.springerlink.com/content/w8712615714k8150/ 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. 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. 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. 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. 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) 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. 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 fruitsand 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. 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). 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 recentlyand 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. I will end this subject by saying this thoughfats 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. 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 you're 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. 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? click "Download Now" button below to Get 4 Cycle Rapid Fat Loss Solution Complete Package 1 14 Day Rapid Fat Loss Fast Start Guide Shaun Hadsall Author | Fat Loss Coach | Body Transformation Expert 3 14 Day Rapid Fat Loss Plan: Fast Start Guide Section 1: The 14 Day Rapid Fat-Loss Strategic Setup Section 2: 14 Day Rapid Fat Loss Plan Macro-Patterning Meal Plans Food Log & Success Tracker Section 3: Strategic Exercise for Rapid Fat Loss Exercise Schedule and Setup Workout and Exercise Charts 4 Section 1: The 14 Day Rapid Fat-Loss Strategic Setup Let's quickly review the 14 DRFLP setup and get a bird's eye view so you're clear on how to get started the right way. First of all, this two week plan is an AGGRESSIVE burst of RAPID fat loss using a strategic combination of nutrition and exercise. You'll see just two main parts to the 14 DRFLP inside this guide to keep things simple: Nutrition and Exercise. I've divided them up into smaller sections in the table of contents above so you can easily navigate to whatever section you want without having to look through 100+ pages to find what you need. Section 1: Macro-Patterning Nutrition This is priority #1. The ole' saying that "abs are made in the kitchen" has stood the test of time for a reason. The nutrition plan is simple. You'll be alternating Carb UP days with Deplete days. Then on the weekend you'll use a FREE day to reward yourself and keep your metabolism and hormones healthy. Carb UP days will include higher carb intake to spark your metabolic rate, stimulate hormones, and build and repair muscle. Remember, all of these metabolic processes will ENHANCE fat loss as well. Don't underestimate the power of strategically timed carb intake. On Deplete days you'll be cutting out all starches and fruits to enhance the depletion of liver and muscle glycogen, elevate levels of catecholamines (see exercise section), and release more natural growth hormone. Deplete days are specifically designed to release and burn as much "stubborn" fat as possible, while still feeling great. You'll get a full, detailed description of all 3 Macro-Patterning days below along with detailed directions, food lists, and even meal plans. What makes this approach even more effective is how it sets up your metabolism for the perfect storm to doubleor even triple your fat loss when you exercise. But you have to use the right strategy 5 Section 2: Strategic Exercise You'll see this is divided into two main parts. Cardio and Intervals: You'll be introduced to my Metabolic Bursting along with a section that introduces you to Interval Sequencing. This will teach you both a short AND long term way to STOP your body from ever adapting (aka - exercise adaptation) to cardio exercise and intervals. This approach also cures the biggest problem with cardio. BOREDOM AND BURNOUT. Once you understand how to "sequence" your intervals every week, you'll never get bored of cardio and you'll learn things about your body and fat-loss that you've never experienced. But for the first two weeks, you'll also be using my Ultimate Stubborn Fat Sequence. This is the most aggressive interval and cardio combination I've personally ever used or come across and it's specifically designed to "target" lower abdominal and belly fat so you can rapidly burn it off. Resistance Training: Next, you'll discover my High Intensity Resistance Training (H.I.R.T.) workouts. These can be done using a combination of weights and cardio machines (recommended) OR you can even use your bodyweight if you don't have access to a gym or equipment. The H.I.R.T. workouts are designed for rapid fat-loss WITHOUT losing muscle. Remember, this is NOT a muscle building routine. Yes, it's possible to gain lean muscle while using this plan, but its purpose is to burn off belly fat and even stubborn cellulite. I'll give you tips and guidelines in each section to make adjustments based on your goals, but this guide is called 14 Day RAPID Fat-Loss Plan for a reason. 6 WARNING: Do NOT use this plan for more than 2 to 3 weeks at a time. Although the nutrition plan is something you can rotate and use for the long haul, the exercise routine is VERY aggressive and should not be used for more than 2 weeks. Beyond that, you could risk overtraining, burnout, or even injury. But rest assured everything below is science based, safe, and proven effective. Just make sure to adjust your exercise routine after 2 to 4 weeks or move to our 4 Cycle Fat Loss Solution. An 8-week carb cycling system that can be used as more of a "lifestyle" approach for getting and staying lean. 7 Section 2: 14 Day Rapid Fat Loss Macro-Patterning Meal Plan Templates 8 Your 14 Day Rapid Fat Loss Meal Plan Overview Men Women IMPORTANT NOTES: 1. You can swap Saturday and Sunday so that your FREE Day is on Saturday if you want. 2. You can swap Carb UP and Deplete Days, just make sure you alternate back and forth between them so they land every other day. Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE Day Starch and Fruit Amount 2 Starches 1 Fruit No Starches or Fruits 2 Starches 1 Fruit No Starches or Fruits 2 Starches 1 Fruit No Starches or Fruits Cheat Day (Carb Load) Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE Day Starch and Fruit Amount 2 Starches 1 Fruit No Starches or Fruits 2 Starches 1 Fruit No Starches or Fruits 2 Starches 1 Fruit No Starches or Fruits Cheat Day (Carb Load) Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE Day Starch and Fruit Amount 1 Starch 1 Fruit No Starches or Fruits 1 Starch 1 Fruit No Starches or Fruits 1 Starch 1 Fruit No Starches or Fruits Cheat Day (Carb Load) Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE Day Starch and Fruit Amount 1 Starch 1 Fruit No Starches or Fruits 1 Starch 1 Fruit No Starches or Fruits 1 Starch 1 Fruit No Starches or Fruits Cheat Day (Carb Load) Daily Exercise *See exercise section H.I.R.T. High Intensity Resistance Training U.S.F.S Ultimate Stubborn Fat Sequence H.I.R.T. High Intensity Resistance Training U.S.F.S Ultimate Stubborn Fat Sequence H.I.R.T. High Intensity Resistanc e Training Steady State Cardio Threshold Depletion FREE Day workout 9 3. Starches and fruit intake should always be moved to post workout whenever possible. See meal plans below for more details. 14 Day Rapid Fat Loss Boot Camp & Meal Plan Meal Plan Cycle Rules 1. Try to journal your food and water intake daily for the entire 14 days straight. 2. Consume protein in every meal and space your meals 3.5 to 4 hours apart until bedtime. Allowing for more time between meals with lots of water will help keep insulin low and fat burning high. One exception to this rule is after your HIRT workouts. You can get away with larger meals and place them 2-3 hours apart if you wish. 3. Try to get 4 meals each day. If you can only get in three meals, make sure to increase your portion sizes; especially in your post workout meals. Five smaller meals is fine if you have a faster metabolism, but it's not necessary. 4. Monitor your portion sizes. Follow portion control guidelines from below. (Try not to eat out. If you do, get a to-go container at the beginning of your meal and portion control your food). 5. Follow your food combinations on your meal plan exactly as shown on each day. Use your approved foods lists below to replace foods you dislike on the meal plans (also shown below). 6. Drink your minimum f i l te red water amount per day (Women 70 - 80oz, Men 100 128oz per day). 7. Avoid processed foods and stick to foods listed below on your approved foods lists and meal plans. 8. Make sure to follow the food directions below each day on your meal plans for specific instructions and any modifications. 9. No protein bars, low carb foods or fake diet foods unless absolutely necessary. 10. Try to avoid alcohol. It can mess up the hormonal response you're trying to achieve with fat loss and can negate all the positive effects of the FREE Day. 11. Don't force meals or eat too much at each meal. You should never feel "full" unless it's your FREE Day, but definitely feel free to eat larger portion sizes after your HIRTworkouts. 10 12. Make sure to always have a water bottle, shaker and a quality low carb protein powder with you at all times so you always have access to protein when life happens and you weren't able to plan ahead. EZ Portion Control "Hot Sheet" You'll see exactly how much of each macro-nutrient you're supposed to have in each meal below, but weighing all your food is damn near impossible in today's busy day and age. This EZ Portion Control "Hot Sheet" will help you get started as fast as possible. 1. Protein = the size of your palm An acceptable range is 15 to 25 grams per serving for women and 20 to 30 grams for men. This can increase greatly during the post workout window. If you're not consistently exercising, these amounts should be lower. You should be shooting for 1 to 1.5 grams of protein per pound of LEAN body weight. An estimate is fine. Don't get caught up in the details. 2. Impact Carbs = the size of your fist Acceptable range should be 25 to 50 grams per serving. Post workout on Carb UP days should be 40 to 50 grams for women and 60 to 75 grams for men. Shoot for 25 grams of impact carbs (see food list below) on Deplete Days. Carb UP Days: Women 75 to 100 grams / Men 150 grams (under 200lbs.) 200 grams (over 200lbs.) If you're trying to gain muscle, you can double the serving amounts on your Carb UP days. 3. Fats = the size of the end of your thumb x 2 Carbs and proteins only yield 4 calories per gram while fats yield 9 calories per gram, which indicates you have to monitor fat intake and use smaller portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar :-) Acceptable range should be 15 to 30 grams per serving (approx. 1 to 2 tablespoons) Are you a calorie counter? I gotcha covered. Here's a general ballpark figure on how you can count calories for fat loss. 1. 10xs your body weight = lose weight/burn fat 2. 12xs your body weight = maintain 3. 15xs your body weight = gain weight/lean muscle 11 Again, this is just an estimate. Food choices, genetics, exercise intensity, sleep, recovery, and supplementation can ALL affect overall results as it relates to burning fat and/or gaining muscle. NOTE: These are acceptable "ranges" and do not have to be exact. If you go over or under a little bit, don't sweat it as long as you're making healthy choices. That's what helps keep your body in a fat burning environment. Deplete Day Food Types & Meal Combinations On your Deplete Day Meal Plan below you'll see three different type of meals listed: 1. P + O (protein + fat / oil) 2. P + V + O (protein + vegetables + fat / oil) 3. P + V (protein + vegetables) ** Directions and guidelines for each individual day of the plan are provided underneath each individual meal plan chart below. Deplete Day Food Requirements Protein Requirements & Serving Sizes: 1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if you have faster metabolism or longer feeding periods. 2. Consume the amount of protein listed in your authorized food list below. An estimate is OK, but weighing your food AFTER it's cooked is best during the first week. 3. Cottage Cheese may only be consumed once per day. Remember to try and use organic or raw full fat versions if possible. 4. If consuming a protein shake, use a shake with low or no sugar and make sure impact carbs are under 5 grams per scoop (Total carbs minus fiber = impact carbs). Adjust serving for no more than 20 30 grams of protein for women and 30 40 grams for men. 5. Monitor egg yolk intake. Normally yolks are fine (if they're cage free or farm fresh), but we're strategically limiting calorie dense foods in week one, so that's why you should be cautious of too many yolks. 6. Make sure and count carbohydrates in all cottage cheese, cheeses, and protein powders. 12 Type (P) = Proteins for Deplete Days Eggs and egg whites o Men: 2-3 whole with 2-3 whites o Women: 2 whole with 2 whites Cottage cheese (Limit to once daily. Try to use full fat organic and count carbs) o Men: 1 cup o Women: 1/2 cup Beef (try to use grass fed) o Men: 5 6 ounces o Women: 3 4 ounces Turkey breast (try to use free range turkey) o Men: 6 8 ounces o Women: 4 5 ounces Chicken breast (try to use organic and/or free range) o Men: 6 8 ounces o Women: 4 5 ounces Low carb protein powder (Make sure you use a low temperature processed brand that contains fiber and has no artificial sweeteners) o Men: 1 - 2 scoops (30 40 grams) o Women: 1 1 scoops (20 to 30 grams) Fresh wild caught fish: Salmon, Trout, Tuna, Cod o Men: 6 8 ounces o Women: 3 4 ounces Vegetarian Options: Protein Powder: Pea, Rice, Hemp, Tempeh, Texturized vegetable protein, Non GMO Soy foods, Veggie burgers, Tofu (watch for hidden fat and carb content), legumes, lentils. =>Vegetarian and Vegan friendly Raw Protein Powder and Raw Greens 13 Vegetable Requirements & Serving Sizes: 1. Consume ONLY the following vegetables below on Deplete Days. The carbohydrate amounts per cup are listed next to each. 2. Serving size (men and women) = At least 1 cup on all veggies (raw, steamed or minimally cooked) 3. You can have vegetables at any meal as long as you don't go over 25 grams of impact carbs for that day. Type (V) = Vegetables for Deplete Days (*Make sure you count carb grams next to each veggie) Asparagus = 2 Broccoli = 4 Cucumber = 0 Lettuce = 0 Cabbage = 1 Cauliflower = 3 Spinach = 1 Radishes = 0 Celery = 0 Mushrooms = 1 Green beans = 7 Peppers = 3 Arugula = 1 No Tomatoes No Squash No Zucchini No Peas, Corn, or Carrots *Note: Some low carb greens like Kale and Collard Greens are intentionally left out as well because they have a little higher carb count. After week one, these and the forbidden veggies above are acceptable. These vegetables are normally "healthy" choices, but we want to limit calories and turn off sugars as much as possible on Deplete Days. 14 Fat or Oil Requirements & Substitutions: 1. Consume only one serving of fat at each meal. 2. Serving size (men and women) = 1 tablespoon. Cheese = 2-3oz. Yolks = 2 to 3 max. Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram) 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 to 400 calories of fats if you're not careful. Type (O) = Fats or Oils for Deplete Days Krill oil or organic fish oil Olive oil Minimally processed Sesame Oil Small amounts of full fat cheese (try to by raw or organic) Grass fed or organic butter Coconut oil Egg Yolks (cage free or farm fresh) Heavy Organic Cream Minimally processed sesame oil *Raw seeds, raw nuts, no sugar nut butters, and avocado *MONITOR THESE FOODS CLOSELY ON DEPLETE DAY: Limit seeds, nuts, nut butters, or avocado on this day. Although these are awesome health foods, they contain too many hidden calories and are the most abused from a calorie intake perspective. Feel free to add them back in, and eat liberally, after day 14. Other Nutrition Guidelines for Deplete Days Condiments: You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are mustard, salsa, and sugar free hot sauces. 15 Carb UP Day Food Types & Meal Combinations On your Macro-PatterningTM Nutrition Plan Templates below you'll see a few different types of meals listed: 1. P + S + A (protein + Starch + Fruit) Post HIRT meals 2. P + S + V (protein + starch + vegetables) 3. P + V + O (proteins + vegetables + fats / oil) 4. P + O (proteins + fats / oil) 5. FF (free food = Carb UP desserts from bonus guide) *It's recommended you limit fruit intake for this 14 days but you're allowed to substitute one fruit for a starch on Carb UP days. ** Directions and guidelines for each individual day of the plan are provided below each individual meal plan chart below. Carb UP Day Food Requirements Protein Requirements & Serving Sizes: 1. Consume Protein at each meal 4 times minimum per day, 5 small meals ideal. 2. Consume the amount of protein listed on meal planner. An estimate is ok but using a serving that's equal to the size and thickness of the palm of your hand is best. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. 4. If consuming a protein shake, use a shake with adequate fiber and low sugars. Adjust serving for not more than 20 grams of protein for women and 35 grams for men. 5. When eating egg whites you may have 1-2 yolks with your whites if desired, but try to use cage free or locally farmed fresh eggs. 16 Type (P) = Proteins for Carb UP Days Eggs and egg whites (try to use cage free or locally farmed fresh eggs) o Men: 2 whole with 4 5 whites o Women: 1 whole with 2 3 whites Cottage cheese (try to use full fat raw or almond cheese) o Men: 1 cup o Women: cup Greek Yogurt (no/low sugar plain flavors only) o Men: 1 cup o Women: cup Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) o Men: 5 6 ounces o Women: 3 4 ounces Turkey breast (try to use cage free organic turkey meat) o Men: 6 8 ounces o Women: 4 5 ounces Chicken breast (try to use cage free organic chicken meat) o Men: 6 8 ounces o Women: 4 5 ounces Low carb protein powder (make sure you use a low temperature processed brand) o Men: 1 - 2 scoops (30 40 grams) o Women: 1 1 scoops (20 to 30 grams) Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish o Men: 6 8 ounces o Women: 3 4 ounces Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) o Men: 6 8 ounces o Women: 3 4 ounces 17 Carb UP Day Starch Requirements & Serving Sizes: 1. Consume only the following Starchy Carbs and follow the directions and guidelines for each day provided below each daily nutrition template. 2. Serving sizes: Men under 200 lbs = 1 cup, Men over 200 lbs. = 1 cups. Women = to cup. 3. On Carb UP days consume your starches within one to three hours after exercise (post workout). 4. Try to limit fat intake to under 10-15 grams in all meals containing starches. Type (S) = Starches for Carb UP Days Sweet potato / Yam Potatoes Gluten free slow cook oats/oatmeal Acorn and butternut squash Wild rice, brown rice, black rice, white rice (steamed/boiled not fried) Quinoa Gluten free / wheat free pasta: rice flour or black bean Legumes (avoid all canned beans and canned foods): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils Acceptable breads: Ezekiel, Millet, Rice (avoid all whole grains, wheat breads, or wheat based products) Acceptable wraps: Ezekiel or wheat/gluten free: rice flour or sprouted grain Corn (locally farmed only and limit intake) Peas *Try to stick with starches from nature as much as possible. Limit your intake of processed carbs. 18 Fruit Requirements & Serving Sizes: 1. You may have 1 serving of any of the following fresh fruits in your post workout meal (usually for dessert after your starch) on Carb UP days when indicated on your meal planner. No fruits on Deplete days. 2. Serving size men = 1 to 1 cups. Women = to 1 cup. 3. NO fruit juices. Type (A) = Fruits for Carb UP Days Cherries Apples Oranges Grapefruit Bananas Apricots Kiwi Mango Watermelon Blueberries Raspberries Strawberries Blackberries Peaches Cranberries Papaya Plums Pineapple Nectarines Tangerines Pears Grapes Melon (honeydew, cantaloupe, etc * Try to use organic or locally farm grown whenever possible. 19 Vegetable Requirements & Serving Sizes: 1. Consume one serving of your favorite vegetables listed below as indicated on your daily nutrition templates. 2. Make sure to have at least two servings of green cruciferous vegetables per day. 3. Serving size (men and women) = 1 cup or more on all veggies (raw, steamed, or minimally cooked) Type (V) = Vegetables for Carb UP Days Broccoli Asparagus Cucumber Lettuce Cabbage Cauliflower Spinach Green beans Radishes Onions Celery Mushrooms Artichoke Peppers (any type) Arugula Tomatoes Spaghetti Squash Brussels sprouts Zucchini Kale Spring mix Collard greens Eggplant Carrots * Try to use organic or locally farm grown whenever possible. Fat or Oil Requirements & Substitutions: 1. Consume only one serving of fat as indicated on your daily nutrition templates below. 2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle or small serving. Yolks = 1 or 2 max on Carb UP days. Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram) 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additionally 300 to 400 calories per day if you're not careful. 4. Make sure you LIMIT fat in any meals containing starchy carbs or fruits. Type (O) = Fats or Oil for Carb UP Days Flaxseed oil or ground up flaxseeds Krill oil or organic fish oil Olive oil Mayo (use small amounts and avoid canola or vegetable oils) Small amounts of raw cheese or almond cheese Grass fed or organic butter Coconut oil Egg Yolks (cage free or farm fresh) Heavy Cream Limit raw nuts, seeds, nut butters, and avocado on Carb UP days Other Nutrition Guidelines for Carb UP Days CONDIMENTS: You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are mustard, salsa, sugar free hot sauces, and low sodium soy sauce. You can also feed free to use the follow: Sea Salt Horseradish Stevia or other no/low calorie all natural sweeteners Pepper (any kind) Vinegar Ketchup (high fructose corn syrup free or no sugar only) Garlic 21 Sweeteners and other misc. foods: Limit intake of artificial sweeteners (sucralose, aspartame, saccharine). Try to use all natural stevia. Stay away from cooking sprays and try to use small amounts of olive and coconut oil instead. *Avoid agave nectar unless it's 100% raw. The processing destroys any legit health benefits and increase the bad sugars. 14 Day Rapid Fat Loss Macro-PatterningTM Meal Plan Templates are below! 22 14-Day Rapid Fat Loss Meal Planner Carb UP - Days 1 & 8 MEAL TYPE 1 P/S/A 2 (Women) P/V/O 2 (Men) P/S/V 3 P/V 4 P/V/O 5 P/O or FF Type Key: P = Protein S=Starch A=Fruit V = Vegetables O = Fat FF=Free Food DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip meal 3 if you wish, but it's mandatory to have your post workout starch and fruit. 2. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your approved foods list for Carb UP days. 23 14-Day Rapid Fat Loss Meal Planner Deplete - Days 2 & 9 MEAL TYPE 1 P/V/O 2 P/V 3 P/V/O 4 P/O 5 P/O Type Key: P = Protein V = Vegetables O = Fat DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you're only eating 4 meals per day. 2. *Supplements are not mandatory but recommended. 3. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your substitution list below. 4. Zero starches or fruits on this day and make sure to watch for hidden calories. 24 14-Day Rapid Fat Loss Meal Planner Carb UP - Days 3 & 10 MEAL TYPE 1 P/S/A 2 (Women) P/V/O 2 (Men) P/S/V 3 P/V 4 P/V/O 5 P/O or FF Type Key: P = Protein S=Starch A=Fruit V = Vegetables O = Fat FF=Free Food DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip meal 3 if you wish, but it's mandatory to have your post workout starch and fruit. 2. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your approved foods list for Carb UP days. 25 14-Day Rapid Fat Loss Meal Planner Deplete - Days 4 & 11 MEAL TYPE 1 P/V/O 2 P/V 3 P/V/O 4 P/V/O 5 P/O Type Key: P = Protein V = Vegetables O = Fat DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you're only eating 4 meals per day. 2. *Supplements are not mandatory but recommended. 3. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your substitution list below. 4. Zero starches or fruits on this day and make sure to watch for hidden calories. 26 14-Day Rapid Fat Loss Meal Planner Carb UP - Days 5 & 12 MEAL TYPE 1 P/S/A 2 (Women) P/V/O 2 (Men) P/S/V 3 P/V 4 P/V/O 5 P/O or FF Type Key: P = Protein S=Starch A=Fruit V = Vegetables O = Fat FF=Free Food DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip meal 3 if you wish, but it's mandatory to have your post workout starch and fruit. 2. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your approved foods list for Carb UP days. 27 14-Day Rapid Fat Loss Meal Planner Free - Days 6 & 13 MEAL TYPE 1 Have your favorite breakfast. Don't binge or stuff. 2 Low Carb Nutrition Shake with favorite piece of fruit. 3 Burger or Sub sandwich with small bag of chips or salt fix. 4 Favorite food and favorite dessert. Use protein and starchy cheat food with small piece of dessert (Don't binge or stuff) Type Key: P = Protein S = Starch A = Fruit FF = Free Food Important Cheat Day Notes: It's important to enjoy this day, but not to go overboard. In order to maximize leptin levels properly, stay away from alcohol, excessive intake of High Fructose Corn Syrup, deep-fried foods and empty sweets like candy. Stick to things like things like Pizza, Spaghetti, Lasagna, Steak, and Fajitas. Sugars should be consumed in moderation and should come from rich sources like cake, ice cream, or cheesecake. Don't binge or stuff. Activate Glut 4 to limit fat spillover and force glycogen replenishment: Example: Perform body weight movements (use one or more of the following: body weight squats, lunges, jump squats, push ups, pull-ups, wall push ups, wall triceps extensions, even shoulder presses with a band will work) for 2 to 5 minutes 15 to 30 minutes before cheating and again 30 to 90 minutes after cheating. You'll wind up with somewhere between 50 to 100 reps, but focus on time. This will bring GLUT-4 to the surface of muscle cells opening the gateway for your cheat food to be shuttled into muscle and prevent fat spillover. Cool eh! Kind of a pain yes I know, but worth it. 28 14-Day Rapid Fat Loss Meal Planner Deplete - Days 7 & 14 MEAL TYPE 1 P/O 2 P/O 3 P/V 4 P/V/O 5 P/O Type Key: P = Protein V = Vegetables O = Fat DAILY GUIDELINES AND DIRECTIONS 1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you're only eating 4 meals per day. 2. *Supplements are not mandatory but recommended. 3. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your substitution list below. 4. Zero starches or fruits on this day and make sure to watch for hidden calories. 29 Food Log & Success Tracker Date: Week Day: 8 oz. Water Day: MEAL TIME TYPE FOOD ITEM 1 SUPPLEMENTS: MEAL TIME TYPE FOOD ITEM 2 SUPPLEMENTS: MEAL TIME TYPE FOOD ITEM 3 MEAL TIME TYPE FOOD ITEM 4 MEAL TIME TYPE FOOD ITEM 5 30 Section 3: Strategic Exercise for Rapid Fat Loss How to overcome exercise adaption and bust through fat loss plateausto get and STAY lean for life. 31 Your 14 Day Rapid Fat Loss Exercise Schedule WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined H.I.R.T. High Intensity Resistanc e Training Steady State Cardio (A/E) aerobic/ endurance Sequence 1 Threshold- Depletion Cheat Day Workout 1 2 3 4 5 6 7 WEEK 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined H.I.R.T. High Intensity Resistance Training UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined H.I.R.T. High Intensity Resistance Training Steady State Cardio (A/E) aerobic/ endurance Sequence 1 Threshold- Depletion Cheat Day Workout 8 9 10 11 12 13 14 32 The Setup of Your 14 Day Rapid Fat Loss Workouts Below you'll see two "hot sheets", one for your UCS (bursting) workouts and one for your HIRT workouts. Read through them both thoroughly. This way you'll have a complete understanding of the science behind each approach along with a detailed overview of "how" to perform the individual workouts. UCS Metabolic Bursting "Hot Sheet" As you can see from the 14-day schedule above, you'll be performing UCS metabolic bursting workouts on Tuesdays and Thursdays and one steady state cardio session on the weekend on days where carb intake is lower to maximize fat burning and hormones. Notice: Don't skip the steady state cardio. This session will condition your body to burn more fat during your other workouts because you'll be training the aerobic system all by itself. This serves as a "primer" to help make the higher intensity workouts more effective. Tuesday's UCS workout has five phases and Thursday's UCS workout has six phases. Here they are listed in the exact order you'll be performing each bursting-interval workout. The Ultimate Stubborn Fat Sequence *NOTE: All phases described in this section are broken down and simplified with detailed guidelines and instructions below on your workout log sheets. Phase 1: Warm Up 5 minutes Goal Warm up muscles to get blood flowing and prevent injuries Lower and stabilize insulin to get your metabolism into a fat burning environment 33 Phase 2: Bursting Sequence 5 to 10 short hard 30 second bursts Goal Release Fat-Burning Hormones to help break up stubborn fat Create more blood flow to "stubborn" fat and/or "pockets" of cellulite Phase 3: Short Duration Strategic Steady State Cardio 10 minute low intensity cardio Goal Allow heart rate to settle down and force Free Fatty Acids to "dump" into the blood stream and begin the process of burning them off Phase 4: Strategic Threshold Intervals 15 minutes of longer 45 to 60 second intervals with 2 minutes of walking / recovery between intervals Goals Continue the release of fat burning hormones Continue to burn off free fatty acids in the blood stream Enhance EPOC (after-burn) Phase 5: Free Fatty Acid Finisher - FFAF 10 to 30 minutes of steady state cardio Goals Burn off any remaining free fatty acids in the bloodstream Cool down properly 34 H.I.R.T. "Hot Sheet" H.I.R.T. stands for High Intensity Resistance Training and it's a simple way to burn fat and gain / preserve muscle at the same time. This is basically a "hybrid" combination of threshold type of intervals and weight training performed together in the same workout. It's a unique method that arguably can have more of an impact on fat loss than strength or cardio / intervals performed by themselves. Most likely, because it utilizes the synergistic benefits of the EPOC discussed above with the overall benefits of intense weight training, which rapidly depletes glycogen and stimulates both type I and type II muscle fibers. Using both weights and high intensity cardio together is a very powerful one-two punch. *You can replace ANY exercise in your HIRT workouts with bodyweight alternatives. Pushups, pullups, inverted rows, etc. The H.I.R.T. Workout Setup 1. Transition Time: Because you'll be moving between sets of intervals and resistance training you'll have to plan ahead a little on exercise selection and transition times. 2. Exercise Selection: Try to use body weight exercises and/or dumbbells as much as possible so your transitions from your threshold intervals to your weight training sets are adequate. If you're using cardio machines, try to place your dumbbells or workout area as near as possible to your interval exercise machine. You can still use machines, just take into consideration your transition times between sets. 3. Rest Periods: The rest periods prescribed are an estimate of how long it will take you to complete the assigned exercise and transition from one exercise to the next. Move briskly, but the times are somewhat flexible so you may go a little longer (or even shorter) at times. 4. Intensity Levels: You'll notice that as you move through your HIRT workout, intensity levels gradually go up on every set of weights or resistance training. This is because your heart rate will gradually and progressively elevate on each set, which will make each set of weights or resistance training more difficult without going heavier or lighter. 35 In other words, you should be able to use the same weight/resistance on every set and hit your target intensity and rep range. Just make sure you adjust your exercises and/or weights you're using as necessary to hit the target intensity levels and reps on each set. H.I.R.T. GH Surge Workout Starters Mondays, Wednesdays, Fridays You'll be starting out your HIRT workouts with high rep lower body exercises to stimulate and release natural growth hormone and position your hormones to maximize fat loss and muscle stimulation throughout the workout. Most research I've read and analyzed about GH indicates this hormone is maximally released through explosive styles of training used in conjunction with high reps and short rest periods to stimulate more lactate. This is the "burning" sensation you'll feel in your muscles when you use this type of protocol. Lactate is what produces lactic acid and has been shown to be a precursor to growth hormone production. Just how much is a subject of great debate and studies show a wide range of differences, but a few have shown up to 9 times normal growth hormone release with this type of approach. This is yet another reason we combine your HIRT workouts with bursting- intervalsto get a powerful one-two punch. You'll notice the "explosive" types of exercises such as jumping lunges, jump squats and goblet jump squats. This is what will work best, but only use them if you have an adequate amount of experience. If you're more of a beginner or intermediate exerciser, then stick with the basic body weight squats and lunge examples provided below. Goal: Stimulate GH by combining high rep-explosive movements with short rest periods to produce lactate while working largest body parts (legs) to help boost catecholamines. Duration: 5 minutes 36 GH Surge Workout Starter Setup Perform 20 reps of any type of squat and immediately (with no rest) perform 20 reps (10 reps each leg) of any type of lunge. Rest 90 seconds and repeat one more round for a total of 2 rounds. Rest 1 to 2 minutes and perform your first resistance training set Use the exercise examples below. Exercises Squats: Bodyweight squat DB or Barbell Squat Jump Squats Goblet squats Lunges: Forward or Reverse lunge Goblet forward or reverse lunge Jumping lunges 37 Squats Bodyweight Squats DB or Barbell Squat 38 Jump Squat Goblet squats or Goblet jump squats (Experienced exercisers can increase difficulty and explosiveness by using a Goblet Jump Squat) 39 Lunges Forward and Reverse Lunge Goblet forward or reverse lunge 40 Jumping Lunge 41 H.I.R.T. Workout #1 Day 1 & 8 Chest and Back *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). Triple Drop Set Example Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5+ Ouch! Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter (see starter sheet above) 1-5 3-4 12 to 15 reps of Chest with 30 seconds rest 5-6 2 12 to 15 reps of Back with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Chest with 30 seconds rest 8-9 4 12 to 15 reps of Back with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Chest with 30 seconds rest 12-13 4-5 12 to 15 reps of Back with 30 seconds rest 13-15 4-5 Triple drop set of Chest with different exercise with 1 minute rest 14-16 5 Triple Drop Set of Back with different exercise with 1 minute rest 16-18 5 *Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio 18-45 2-3 42 Chest Exercises Basic: (Use for first 3 sets) Dumbbell Chest Press or Incline Dumbbell Chest Press Tips: You can use a bench, stability ball, or even lie on the floor for this exercise. You can also substitute a basic push up, push up on knees or even a push up against a wall if you're a beginner. It's also a great way to handle the triple drop set: 10 regular push ups, no rest, 8 to 12 push ups on your knees, no rest, 8 to 12 push ups on the wall. Start Finish 43 Isolation: (Use for Triple Drop Sets) Dumbbell Flye Tips: You can use a bench, stability ball, or even lie on the floor for this exercise as well. You can also substitute a cable flye or resistance band flye as well Start Finish 44 Back Exercises Basic: (Use for first 3 sets) Dumbbell Row or Straight Bar Row. Tips: You can also use a bench for support or perform same movement with both arms at once. A seated machine or cable row can also be used as a substitution for this exercise. Start Finish 45 Isolation: (Use for Triple Drop Sets) Wide grip cable pull down. Tips: Don't lean back, keep your chin up, and your elbows directly underneath the bar. You can also use a pull up or assisted pull up as a substitution for this exercise. Start Finish 46 Ultimate Stubborn Fat Sequence Day 2 & 9 Intensity Level Guidelines Below Level 1 = Warm-Up or Slow Pace Level 2 = Medium Level 3 = Medium-High Level 4 = High Level 5 = Hard as you can go (based on your current level of personal condition) *Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you're at right now personally. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 5 1 - 2 2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds (Repeat 5 to 10xs) 5 - 10 Burst: 5 Walk: 1 3. Walk slow or slow jog for 10 minutes 10 - 20 1 - 2 4. Threshold Burst for 45 to 60 seconds followed immediately by walking fast for 2 minutes. (Repeat 5xs) 20 - 35 Burst: 4 Walk: 2 5. Steady State Cardio (Free Fatty Acid Finisher) 35 - 45 3 End Workout 47 H.I.R.T. Workout #2 Day 3 & 10 Shoulders & Abs *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). Triple Drop Set Example Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5+ Ouch! Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter (see starter sheet above) 1-5 3-4 12 to 15 reps of Shoulders with 30 seconds rest 5-6 2 12 to 15 reps of Abs with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Shoulders with 30 seconds rest 8-9 4 12 to 15 reps of Abs with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Shoulders with 30 seconds rest 12-13 4-5 12 to 15 reps of Abs with 30 seconds rest 13-15 4-5 Triple drop set of Shoulders with different exercise with 1 minute rest 14-16 5 Perform 3 Ab exercises back to back for 30 seconds each 16-18 5 *Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio 18-45 2-3 48 Shoulder Exercises Basic: (Use for first 3 sets) Dumbbell Shoulder Press or Straight Bar Shoulder Press Tips: You can perform this exercise seated or standing. Keep chin up, and elbows underneath the weight at all times. Keep wrists straight with knuckles toward the ceiling. This will help isolate the shoulder muscles and prevent injury. Start Finish 49 Isolation: (Use for Triple Drop Sets) Dumbbell Shoulder Front Raise. Note: You can also use a side lateral raise (bring dumbbells to the side rather than forward). Both the front raise and the side raise can be done seated or standing. Tips: Make sure to keep your wrists straight and turn your knuckles toward the ceiling. This will help isolate your shoulder muscles more. Start Finish 50 Ab Exercises Basic: (Use for first 3 sets) Plank or Plank Variation of any kind Tips: Substitute reps for time and hold planks for 30 to 60 seconds. Plank Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below back to back with no rest in between. Shoot for 12 to 15 reps each. Note: You can substitute exercises below with other abdominal exercises (see Ab Targeted Cardio Bonus below) Stability Ball Jackknife 51 Stability Ball Roll Out Reverse Crunch 52 Ultimate Stubborn Fat Sequence Day 4 & 11 Intensity Level Guidelines Below Level 1 = Warm-Up or Slow Pace Level 2 = Medium Level 3 = Medium-High Level 4 = High Level 5 = Hard as you can go (based on your current level of personal condition) *Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you're at right now personally. Phases 1 thru 5 PLAN Minutes Intensity Level 1. Warm Up 1 - 5 1 - 2 2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds (Repeat 5 to 10xs) 5 - 10 Burst: 5 Walk: 1 3. Walk slow or slow jog for 10 minutes 10 - 20 1 - 2 4. Threshold Burst for 45 to 60 seconds followed immediately by walking fast for 2 minutes. (Repeat 5xs) 20 - 35 Burst: 4 Walk: 2 5. Steady State Cardio (Free Fatty Acid Finisher) 35 - 45 3 End Workout 53 H.I.R.T. Workout #3 Day 5 & 12 Biceps & Triceps *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). Triple Drop Set Example Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5+ Ouch! Exercise Workout Plan Minute Intensity Level GH Surge Workout Starter (see starter sheet above) 1-5 3-4 12 to 15 reps of Biceps with 30 seconds rest 5-6 2 12 to 15 reps of Triceps with 30 seconds rest 6-7 3 Threshold Interval: Running or Favorite Cardio Exercise 7-8 4 12 to 15 reps of Biceps with 30 seconds rest 8-9 4 12 to 15 reps of Triceps with 30 seconds rest 9-10 4 Threshold Interval: Running or Favorite Cardio Exercise 11-12 5 12 to 15 reps of Biceps with 30 seconds rest 12-13 4-5 12 to 15 reps of Triceps with 30 seconds rest 13-15 4-5 Triple drop set of Biceps with different exercise with 1 minute rest 14-16 5 Repeat Triple Drop Set for Triceps 1 minute rest 16-18 5 *Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio 18-45 2-3 54 Biceps Exercises Basic: (Use for first 3 sets) Standing Dumbbell or Straight Bar Curl Tips: You can perform this exercise seated or standing with Dumbbells. Keep elbows stable at your sides and try not to let them drift forward or backward. Keep knuckles turned up toward the ceiling. Don't swing the weight and keep your back straight. 55 Isolation: (Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or standing cable curl. Tips: Squeeze your butt cheeks together to prevent yourself from swinging or injuring your back when curling. Make sure to keep your elbows locked in one spot so they serve as a pivot point. Dumbbell preacher curl on stability ball Standing cable curl 56 Triceps Exercises Basic: (Use for first 3 sets) DB overhead extension or Lying DB or Straight bar extension (a.k.a. skull crushers) Tips: Keep your elbows tucked in as close to your head and ears as possible. Always hold the weight in your palms and not your fingers. This will isolate the triceps better and ensure you don't drop the weight. Standing Overhead DB Extension Seated Overhead DB Extension Lying Dumbbell or Bar Extensions (skull crushers) 57 Isolation: (Use for Triple Drop Sets) Triceps Dips or Triceps Cable Pushdowns Tips: Keep elbows tight to your side, wrists as straight as possible and always push from your palms not your fingers. Bench Dips and Bar Dips Beginner Intermediate Advanced 58 Triceps Cable Pushdowns Tips: Keep elbows tight to your side, wrists as straight as possible and always push from your palms not your fingers. 59 Steady St ate Cardio -A/E: Aerobic/Endurance- Day 6 & 13 Intensity Level Guidelines* 1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max (220 age + 10 beats x .72 to .75) 2) Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use the talk test; if you can have a "normal" conversation you are not going hard enough, but if you feel you have to slow down you're probably going a little too hard. 3) Total duration should be around 45 50 minutes. 4) Type of exercise is optional but running has been proven to burn the most fat. Level 1 = Warm-Up or Slow Pace Level 2 = Medium Level 3 = Medium-High Level 4 = High Level 5 = Hard as you can go (based on your current level of personal condition) *Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you're at right now personally. 60 Threshold-Depletion Cheat Day Workout Day 7 & 14 *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). Triple Drop Set Example Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5+ Ouch! *If possible, perform this workout an hour or two before your biggest cheat day meal (not mandatory, but recommended) Exercise Workout Plan Minute Intensity Level Jog at a steady pace 1-5 1-2 10 push ups, 10 triceps dips, 10 bodyweight squats or lunges 5-6 3-4 2 Minute Threshold Interval (cardio exercise of your choice) 6-8 3-4 Recover: Slow pace or Fast walk 8-9 1 10 push ups, 10 triceps dips, 10 bodyweight squats 9-10 4 2 Minute Threshold Interval (cardio exercise of your choice) 10-12 4 Recover: Slow jog or Fast walk 12-13 1 10 push ups, 10 triceps dips, 10 bodyweight squats 13-14 4 2 Minute Threshold Interval (cardio exercise of your choice) 13-15 4-5 Recover: Slow jog or Fast walk 15-16 1 3 Minute Threshold Interval 16-19 4-5 *Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio 19-30 2-3 61 BONUS WORKOUT Example: AB Targeted Cardio (ATC) *You can use this protocol in place of any bursting interval workout after your 14 day plan is finished. 62 Upper Ab Example Exercises Stability Ball Jackknife Hanging Leg Raise 63 Stability Ball Roll Out Reverse Crunch 64 Lower Ab Example Exercises Hip Ups Stability Ball Pike 65 Oblique Example Exercises Side Plank Hanging Side to Side Leg Raise 66 Core Example Exercises Plank . Mountain Climber 67 Renegade Row Plank Knee Ups Tips: Touch knee to elbow while keeping back straight or cross knee over (example a. above) to use more oblique muscles. Sorry, This is the End of "Preview Chapters"... click "Download Now" button below to Get 14 Day Rapid Fat Loss Plan Complete Package </p>