The 7 Day
Ab “Targeted” Solution
Quickly Burn Off Stubborn Fat In
Only 7 Short Days…
Shaun & Karen Hadsall
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever,
electronic, or mechanical, including photocopying, recording, or by any
informational storage or retrieval system without expressed written, dated and
signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices
This information provided in this guide is for educational purposes only. I am not
a doctor and this is not meant to be taken as medical advice. The information
provided in this guide is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this download are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided below.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.
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Table of Contents:
Chapter 1:
How to achieve Rapid Fat Loss for the Long Haul
Introduction to Ab Targeted Solution
5 Amazing Benefits of Metabolic Bursting
Chapter 2:
The 3 Metabolic Systems of the Ab Targeted Solution
Chapter 3:
The Ab Targeted Solution Exercises and Workouts
Chapter 4:
The TRUTH about Carbohydrates
Carbohydrate Timing & Carbohydrate Choices
Food Combinations
Chapter 5:
Bonus: 11 Sneaky Fat Burning Tricks
Chapter 6:
The 4 Cycle Solution Eight Week Ab Targeted Solution
***START HERE instead of Chapter 3 if you’re using 4 Cycle
Solution
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Welcome to the Ab Targeted Cardio Solution.
One of the smartest exercise protocols on the planet.
Ok, we’re biased. :)
But we truly believe it is. And once you apply this approach consistently we’re
sure you’ll agree.
We’ve had countless amounts of emails from men and women between the ages
of 25 and 65 over the last few years validating the efficacy of this approach for
shrinking belly fat.
And if you’re reading this, I’m sure you’re smart enough to know that diet pills,
endless long duration cardio and infomercial gadgets, that supposedly target
stomach fat, do not work.
So whether you’re really overweight and trying to accelerate your current fat loss,
you’ve hit a plateau, or you’re looking to burn off that last few pounds of stubborn
fat…
You’ve just found your solution.
The strategies we’ll share with you inside this guide will ensure that you’ll NEVER
hit a plateau and you’ll always know EXACTLY what to do so that you’re body is
always burning fat when you eat and exercise.
This means every time you do any type of cardio, you’ll be targeting stubborn fat
by using the proper metabolic system. In fact, these workouts can even help you
quickly break apart and “burn off” pockets of ugly cellulite.
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And believe it or not, there are also tremendous benefits to combining lower
intensity cardio with intervals…but you have to use the right strategy.
But first, a little reality check.
Chapter 1:
How to Achieve Rapid Fat Loss
for the Long Haul…
Do You Have Realistic Expectations?
When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.
Before we get to our proven strategies, here are a few quick tips and insights that
will set you up for both immediate and long-term, sustained weight loss.
Although these strategies work fast – no matter what your age, gender, or current
condition is – in order to achieve success you must have the following two things
working in your favor.
Component #1:
See the Big Picture
Although you can get a VERY fast start with Cycle #1, you still have to see the
big picture.
You’ll no doubt get rapid results applying these techniques, but you must be
patient enough to stay the course down the road a few weeks when your old
habits want to sneak back into your life.
Additionally, we all have different genetics.
A young man between 20 and 40 is going to get fat burning results a heck
of lot faster than an aging female who has dieted for years, damaged her
metabolism and has hormones that are all out of whack.
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If you’re a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.
Keep going even if you feel stuck. You’ll get your breakthrough within if you apply
this stuff and stick it out.
Component #2:
Consistency
Just like anything in life, the longest way is a short cut. You’re never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those “peak”
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers “capture” these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times you’ve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while you’re buying groceries you see them
“caught on hidden camera” with all their physical flaws exposed by some
gossip magazine or publication.
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Whether it’s a peak moment caught on camera or airbrushing, remember to
compare yourself with yourself -- and your past results, so that your
expectations are realistic and progressive at the same time.
This is the only way, in our opinion, to make this type of approach a rewarding
experience. Rapid fat loss is an opportunity for life changing breakthroughs along
with physical and personal growth.
This is an important anchor in your life that needs to be a priority.
If you’re like most of the world, you’re busy. You spend most of your time and
energy committing to other people and responsibilities beside yourself.
Make sure you block off time to plan ahead and make time for YOU.
Schedule your nutrition and exercise first…so you can give everybody else
your very best.
This is not a selfish thing to do. You’ll find the reward will carry over into other
areas of your life in a very positive way.
Additionally, your confidence will soar because you’ll end up looking great too.
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Introduction:
The 7 Day Ab “TARGETED” Solution
I’m sure you’re no stranger to interval training. If it’s something you’ve never tried
before, you’ve landed in the perfect spot. This guide will have you burning fat like
you’ve never experienced.
If you’re familiar with this type of strategy I have even better news.
There’s actually a better way to approach interval training to help your
metabolism overcome the adaptive response that’s associated with exercise.
You’ll learn all about it below.
These protocols are by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn body fat while
simultaneously overcoming exercise plateaus and adaptation.
The NEED for SPEED…
For those of you who don’t know, intervals (aka – metabolic
bursting) are simply a very hard, short burst of exercise
(sprinting, jumping, cycling, bodyweight exercises, high intensity
cardio, etc.) followed by an active recovery period before
repeating another interval or burst.
This is NOT traditional interval training. Traditional intervals
typically last 1 to 2 minutes in length. Bursting intervals are
shorter in duration (10 to 30 seconds max) and harder in effort.
And age does NOT matter.
Even if you’re well into your 50s (like Karen), 60s, or even 70s, you can apply
Metabolic Bursting. Just make sure you’ve been cleared by your doctor for
exercise and apply the intensity levels to your current level of fitness.
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5 Amazing Benefits of Metabolic Bursting
1. Metabolic Bursting workouts UNLEASH your fat
burning hormones
It all starts with hormones called Catecholamines.
Catastrophic HUH? No…Catecholamines!
Catecholamines are "fight-or-flight" hormones released by the adrenal glands in
response to stress like high intensity bursting. They are part of the sympathetic
nervous system (SNS) and they force the release of free fatty acids into the
bloodstream.
Catecholamines eventually convert to dopamine, to norepinephrine, and
eventually to epinephrine, which ultimately forces the release of these free fatty
acids.
In other words, these catecholamines break apart
stubborn fat (more on how to “burn off” this
stubborn fat in a second).
This is just one of the many reasons why strategic
bursts are so much more effective for fat loss than
traditional exercise and old-school cardio.
Several key studies also indicate that a series of 20
to 30 second sprints sharply increased HGH (human
growth hormone) in the body while exercising – and
also for roughly 2 hours after a workout.
Speaking of after, let’s not forget about the famous “After burn”.
Bursting and intervals have the potential to increase your metabolic rate for 38 to
48 hours after doing just one 12 minute session.
Pretty amazing.
In the fitness world we call this EPOC or Excess Post-Exercise Oxygen
Consumption. EPOC is just a fancy acronym for the amount of fat and calories
burned AFTER a workout.
IMPORTANT: If you want stellar results from bursting – enough to see a
dramatic change in how your body looks – it doesn’t require a lot of time…but it
does require the right strategy and proper INTENSITY.
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In other words, you have to push yourself out of your comfort zone even if you’re
a little older.
Trust me, you’ll know when you get there…
All kidding aside; after you’re done getting a giggle…continue below.
So how do you really know if you’re going hard enough to release an arsenal of
fat burning hormones while producing the maximum after burn?
Here are some guidelines:
1) Lack of oxygen and feeling out of breath. Kind of obvious, but take this one to
heart. In fact, grunting, moaning, and crying out to the fat burning Gods are not
uncommon. Seriously, you need to bust it if you want results from bursting. Or as
Jim Carry says in the movie Liar, Liar, “I’m kickin’ my own ass!”
2) Muscle burn (lactic acid overload). Sometimes you should notice your chest
burning for several minutes after your bursts. This is a good sign. It means you’re
fight or flight response (SNS) has kicked up – big time.
3) Increase in body temp or breaking a serious sweat. In fact, you should
continue to sweat for a while afterwards if you push yourself hard enough. This is
your body’s way of trying to cool itself down, but it’s also a sign that you’ve
pushed yourself hard enough to get the hormones going.
4) You must “feel the pain”. Just remember, when you think you can’t do another
burst or interval…do 1 or 2 more. At times you might feel tingles in your arms,
legs, or even in your head. This is commonly referred to as the GH “tingles” and
it’s another key indicator that you’re performing your bursts and intervals
properly.
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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 slowstuff burns substantially fewer total calories, therefore fewer fat calories as well.
In fact, subjects who engaged in these types of workouts increased the amount
of fat they burned 36% more than those who engaged in moderate intensity
exercise. It’s because the higher intensity workouts produce more mitochondria
(your body’s cellular fat-burning powerhouse).
All this indicates is that adding bursting and interval workouts to your fitness
program also conditions your body to burn more fat during moderate-intensity
exercise, as well.
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4. Metabolic Bursting fuels your mind and might
make you SMARTER
Research indicates that higher intensity workouts are a great catalyst for your
brain to produce more dopamine and serotonin. These are brain transmitters
that reduce stress during exercise and other activities.
There is also the evidence suggesting that bursting can increase the amount of
catecholamines your brain produces (discussed above). Remember, these are
neurotransmitters found in the amino acid tyrosine which help the body stay
sharp during prolonged periods of work, sleep deprivation, and other stressful
situations…like everyday life.
In other words, when you make time to go fast and burst on a regular basis you
won’t feel lethargic after lunch anymore.
It seems to create the perfect synergy between the brain and the body.
5. Metabolic Bursting will put a spring in your step
and make you feel YOUNGER again
Have you ever noticed how kids have non-stop energy, can go all day long
without stopping and the last thing they want to do is sleep?
It’s because they run around with the ‘need for speed’ in their everyday activities
and their natural hormones are cranking.
It seems like we all start to lose that drive by the time we hit our late 20s. But
bursting workouts 3 to 5 times a week will create new confidence and an
appreciation for the spectacular engine that God had given us called our body.
Your body is supposed to have its engine revved up on weekly basis. It’s the best
form of physical and emotional renewal to release more fat burning hormones
and bring back some youthful energy.
As you can see, the benefits of this approach are very efficient and
effective.
Let’s break it down.
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Chapter 2:
The 3 Metabolic Systems of the
Ab Targeted Solution
There are 3 different Metabolic Systems that you’ll learn how to “access” inside
this guide for specific reasons I’ll discuss below.
System #1: Metabolic Bursting is the most powerful and it was just discussed
in great detail above. It involves a series of short-hard bursts of exercise lasting
between twenty and thirty seconds with recovery time between bursts.
System #2: Threshold involves a series of short-hard intervals that usually last
60 seconds (sometimes they can be longer) with recovery time between
intervals.
System #3: Steady State (old-school cardio) is lower intensity cardio done for
longer durations.
By combining all three systems in a strategic “sequence” you’ll maximize your fat
burning potential and prevent your body from hitting exercise adaptation.
Each “sequence” is specifically designed to feed off each other for rapid results
and continuous progress.
Here’s how all 3 systems work:
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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 shortbursting types of intervals.
Only tiny amounts of creatine phosphate are stored in the muscles, so this
energy system cannot support efforts lasting much longer than 20-30 seconds.
These bursting types of workouts burn more calories per minute than all
workouts of lesser intensity.
Aerobic and threshold exercise cause a slight “after burn” effect, but it is not as
pronounced as the 38 to 48 hours you’ll get from bursting. The research I’ve read
and looked at indicates about a 60 minute after burn from aerobic activity and
about a 3 to 4 hour after-burn from Threshold type of intervals that you’ll learn
about below.
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The most popular protocol using these types of “bursts” is called the Tabata
Protocol – named after the scientist who discovered them.
The Tabata Protocol Breakdown
4 minute warm up


The warm up is important for a few reasons. Fist, it lowers and
stabilizes insulin. This is vital because it’s nearly impossible to burn
fat in the presence of insulin.
Additionally, it warms up the muscles, which will prevent injury, and
begin the process of creating more blood flow preparing the way for
releasing fatty acids.
4 minute Tabata bursting protocol



The 20/10 - bursting/rest protocol at the beginning will stimulate the
release of hormones and help break apart stubborn fat.
This facilitates the releasing of Free Fatty Acids into the blood
stream.
It will also help enhance the after-burn, activate Glut 4 (glucose
transporter), and provide a huge metabolic shock to help you burn
off more stubborn fat.
Here’s an example exercise graph of the Tabata Bursting protocol:
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Unlike this graph above, I highly recommend a 4 minute warm up and a 4
minute cool down as well as you’ll see in your 7 Day Ab Targeted Solution
workouts in Chapter 3.

It’s important to let the heart rate come back down to normal levels
before stopping.

There is also a valid reason for performing 15 to 30 minutes of
steady state cardio afterward this type of training when you have
time.
More on this in a minute.
Another variation of Metabolic Bursting you’ll see below with your weekly
schedule and exercise charts below is 30/30 HIIT (High Intensity Interval
Training).
It’s simply 30 seconds of bursting hard (using high intensity cardio or resistance
training of any type) followed by 30 seconds of recovery time.
Metabolic Bursting Summary
Goals and Benefits:





Release fat burning hormones to force Free Fatty Acids into the blood
stream
Increased Growth Hormone Production (up to 450% more post workout)
Enhanced “after-burn” (EPOC: Excess Post-Exercise Consumption)
Enhanced post workout nutrient partitioning, which is the up regulation of
your body’s ability to store food inside the muscles and liver
Elevated hormonal response - release of brain chemicals and fat burning
hormones (catecholamines)
Setup:


Short, Hard High Intensity Bursting-Intervals performed for 20 to 30
seconds, followed immediately by a recovery period
Repeat cycle between 5 and 10 times
Type of exercise and/or equipment to use (see below in exercise section):

You can use cardio machines, sprinting, jumping, jump rope, stairs or any
type of bodyweight movements (burpees, jump squats, mountain climbers)
etc. for this protocol.
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If you use the treadmill, be careful. Once you get the belt moving at higher
speeds, you’ll have to straddle the treadmill for the rest during these protocols
because you won’t have the time to slow the belt down and speed it back up
again.
Duration:

12 minutes with optional Free Fatty Acid Finisher (see below)
When to Perform:



Directly after intense weight training
In the a.m. in a “fasted” state (or a protein shake and some krill oil is fine
too but try not to eat too much or you’ll suppress fat burning hormones
and raise insulin too much)
3 to 4 hours after a balanced meal, when insulin is lower, to help maximize
the hormonal effect
Sequence 2: Threshold
(anaerobic glycolysis)
“Threshold” intensity is the first anaerobic system, which is technically called
anaerobic glycolysis. This is the metabolic system just above Aerobic training.
During the process of anaerobic glycolysis, glucose (sugars and/or our body’s
metabolic fuel) is broken down for energy without the use of oxygen.
This process of breaking down glucose occurs at a much faster rate using
Threshold Intervals than with aerobic metabolism from lower intensity, steady
state – type of cardio exercise.
Simply put, the Threshold system can support higher-intensity efforts.
However, when glycolysis takes place during a Threshold type of workout, it also
produces metabolic waste products that inhibit muscle contractions, which results
in faster exhaustion. The aerobic system can use these same waste products as
fuels, but as soon as exercise intensity crosses a certain threshold, wastes are
produced faster than they can be used.
These waste products then accumulate in the muscles, which begin to “burn”
(from lactate or lactic acid) and feel weak, and pretty soon you’re toast and you
have to recover again.
That’s why it’s so important to incorporate the Threshold system with a series of
intervals.
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Performing intervals at this intensity level that is slightly above this aerobic
“threshold” carries significant benefits.
To begin with, Threshold Intervals simply enhances the cardiovascular benefits
that come from aerobic training.
If you do only aerobic-intensity workouts for a prolonged period of time, your
results will level off - FAST. But by adding threshold intervals into your program,
you can continue to make progress WITHOUT Plateaus.
Additionally, Threshold Intervals are typically performed at what’s called the
“Lactate Threshold”, which has been shown to rapidly deplete glycogen stores.
So the threshold workout will empty out every last bit of glycogen inside your
muscle tissue and liver to clear the way for an influx of extra carbs and calories
that may happen on a cheat day or a higher carb day.
In other words, it will help create more room in your energy tank by aggressively
depleting both muscle and liver glycogen enhancing fat –loss and/or making
room for a cheat.
Ok, I know all this sounds fantastic but keep in mind that Threshold Intervals are
only beneficial when you also build them WITH a base of aerobic training.
In other words, Threshold Intervals will also help you burn more fat and
calories when incorporating a base of steady state aerobic cardio AND
short duration higher intensity bursts along with it.
Remember: all three sequences provided in this guide will “FEED” each other to
prevent plateaus so you can maintain continuous progress and accelerate your
results for the long haul.
How the Threshold System works…
You should typically stay in this anaerobic zone for 1-2 minutes max (we prefer
60 seconds HARD for maximum results) at a time before letting your heart rate
come back down and recovering.
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Tips and misc notes about the Threshold System:

Sometimes difficult to gauge intensity with Threshold Intervals because
the bursting intervals are longer in duration.
If you go “all out” at the beginning of each interval, you’ll poop out and
never make it all the way through while maintaining the proper intensity.
You’ll also be tapping into and working the WRONG system. So make
sure you pace yourself by monitoring your intensity levels closely and
following the detailed interval training charts below in the workout section.
Threshold Summary
Goals and Benefits:



Rapidly Deplete Glycogen Stores
Condition the first anaerobic system (anaerobic glycolysis)
Prime and program metabolism to get a faster and better fat burning
response from the other two metabolic systems
Setup:

Moderate to High Intensity 60 to 180 second hard intervals followed by
one to two minute recovery periods
Duration:

Usually 20 to 40 minutes
When to Perform:




Directly after resistance or body weight training
In the a.m. in a “fasted” state (again, a protein shake and some krill oil is
fine, but try not to eat too much or you’ll suppress fat burning hormones
and raise insulin too much)
3 to 4 hours after a balanced meal to help maximize the hormonal effect
A few hours before an influx of extra carbs, calories, or a cheat meal
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Sequence 1: Steady State
(Aerobic/”old-school”)
When you perform “old-school” steady state cardio you use the aerobic system.
Within this intensity level oxygen is primarily present so you can go for longer
durations at a steady pace.
Just remember: Aerobic means with oxygen (easier) and anaerobic means
without oxygen (harder).
Whenever you use the aerobic system, the majority of fat calories burned
happens during the workout itself – as opposed to after compared with higher
intensity protocols.
In aerobic metabolism, oxygen is used to break down fatty acids and glucose to
release energy. The aerobic system produces harmless byproducts (carbon
dioxide, water, and heat).
Since this energy is readily available for use, aerobic-intensity exercise can
continue for relatively long periods of time, especially in well-conditioned people.
But because aerobic metabolism is usually slower, this energy system is
inadequate to support high-intensity efforts.
But there’s still more to the story…
The DEATH of traditional aerobics and cardio?
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Regardless of what people are saying on-line or what your local personal trainer
has to say about intervals or low intensity aerobics, the uncontested truth is this:
We need BOTH aerobic (old-school) cardio AND a variety of intervals to be
a real fat burning machine year round.
And regardless of what the masses are saying, exercising at aerobic intensity
results in many positive adaptations. You just have to be “smart” about it and
strategically use it the RIGHT way.
When approached properly, it strengthens the heart and the entire
cardio-respiratory system, which results in general good health and also
enhances performance in all activities.
Aerobic conditioning is the foundation of fitness because it’s the springboard that
prepares the body to handle higher-intensity exercise.
So aerobic intensity (old-school) steady state cardio should remain an integral
part of even the most advanced training regimens.
Aerobic intensity exercise also increases your overall endurance, which allows
you to sustain activity for longer periods of time.
It does this by increasing your body’s fat burning efficiency and glucose storage
capacity. Aerobic-intensity exercise is also an excellent means of improving body
composition, because the rate of fat burning peaks in the middle of this intensity
range.
Keep in mind this is a much different metabolic process than burning stubborn fat
with bursting or intervals, but a necessary aspect that should not be overlooked.
Even though calories are burned more rapidly in threshold and bursting
intervals workouts than in aerobic ones, the overall calorie-burning
potential of aerobic exercise is greater.
Again, this is only measuring metabolic activity during the workout, not
afterwards.
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Benefits of Limited Amounts of
“Old-School” Cardio…




Conditions the aerobic system to strengthen the heart and cardiovascular
system differently than higher intensity workouts
Serves as the foundation for ALL other exercise intensity levels
Increases performance, capacity, and endurance of higher intensity
exercise
Burns off residual Free Fatty Acids that are actively released during higher
intensity exercise sessions
The “Old-School” Sneaky Trick…
Whenever you have the extra time, perform “old-school” cardio AFTER any type
of high intensity exercise.
This is a metabolic trick that’s extremely effective for burning “stubborn”
fat and avoiding something called “re-esterfication”.
Here’s why:
Immediately after you finish these high intensity bursts or even strategic body
weight circuits (like MRT) using this protocol, free fatty acids literally pour or
“dump” into the bloodstream.
Research shows these fatty acids float around and can literally move from your
upper body to your lower body (or somewhere else) and just be re-stored as
body fat again.
This is process called re-esterfication that happens frequently to people trying to
lose stubborn belly fat and even ugly pockets of cellulite.
Weird and wacky – I know, but God designed the human body to be a
survivor. So your body will do whatever necessary to protect itself by
holding on to more fat.
This type of “old-school” steady state cardio session will work like gangbusters
because you’ll “burn off” all the residual Free Fatty Acids that are floating around
in the bloodstream.
We call this a Strategic Steady State Free Fatty Acid (FFA) Finisher and it’s
just another benefit of getting a cardio bonus from yours truly. ;-)
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“Old-School” Steady State
Cardio Summary
Goals and Benefits:





Condition aerobic system
Further accelerate glycogen depletion
Increase capacity and performance of other high intensity workouts
Increase body’s ability to store and utilize glycogen (i.e. energy)
Burn off residual Free Fatty Acids present in the blood stream from
Strength Training
Setup:

Perform a steady state cardio session with an intensity range between
72% and 85% of max heart rate.
*See calculations below in workout section for your own personal heart rate
under intensity level guidelines, but the easiest way is to use the talk test.
Duration:

15 to 45 minutes (sometimes as much as 60 minutes is fine during
aggressive periods of calorie burning) but there’s no reason to do steady
state cardio more than a few times per week
When to Perform:




On weekends when you have more time for longer duration exercise
Directly after any type of Strength Training Workout
Directly after any type of high intensity interval or bursting type of workout
Never perform before high intensity exercise or strength training. You’ll
drain the energy stores that are necessary for higher intensity training and
potentially burn up precious muscle tissue
Warning: The protocols below are NOT for beginners. Do not try this technique if
you haven’t conditioned yourself previously with normal exercise on a consistent
basis or been cleared by your doctor for higher intensity exercise.
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23
Intensity Level Guidelines for Sequence #2 and #3
(Threshold and Metabolic Bursting)*





Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go. BUST IT! (based on your current level of
personal condition)
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where you’re at right now personally.
Intensity Level Guidelines for Old-School Cardio
Sequence #1
(All steady state cardio)*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max for longer
duration sessions between 30 to 60 minutes.
Maximum Fat-Burning Zone is 80-85% of Heart Rate Max for shorter
duration sessions between 15 to 30 minutes.
How to calculate: 220 – age + 10 beats x .72 to .85
2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use
the talk test; if you can have a “normal” conversation you are not going hard
enough, but if you feel you have to slow down you’re probably going too hard.
3) Duration should be 30 to 60 minutes performed at least 1 time weekly on
its own. You’ll also be using shorter versions of this to strategically burn off
free fatty acids after intervals and bursting.
4) Type of exercise is optional. You can run or use any cardio of your choice.
You can also use bodyweight exercises if you get stuck working out when
you travel or at home.





Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)
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24
*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, you’ll 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
Exercise
Type
MONDAY
Threshold
Intervals
TUESDAY
Metabolic
Bursting
WEDNESDAY
Metabolic
Bursting
60 sec.
bursts with
60 sec.
recovery
x6
20 seconds
burst with 10
seconds rest
x4
20 seconds
bursts with 10
seconds rest
x4
Bodyweight
exercises or
any of the
cardio
exercises
below
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
THURSDAY
30 Second
HIIT
Metabolic
Bursting
*FRIDAY
30 Second
HIIT
Metabolic
Bursting
30 seconds
bursts with
30 seconds
rest x 8
30 seconds
bursts with
30 seconds
rest x 8
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
©2014 7DayAbs.com All rights reserved.
SATURDAY
Optional
Steady
State / OldSchool
Cardio
30-45 min.
SUNDAY
Optional
Steady
State / OldSchool
Cardio
30-45 min.
(or walk
briskly)
(or walk
briskly)
Any Cardio
Exercises
listed below
Any Cardio
Exercises
listed
below
25
The Exercises
Acceptable exercises to use on Cardio Exercises Only
Days (T, Th, Sat):
Sprinting, Bike, Stationary or Recumbent Bike (any type), Step Mill,
Treadmill, Stair Climber, Elliptical, Cross Trainers, Jumping Rope,
Rowing, Battle Ropes, or ANY cardio exercise that will elevate your
heart rate fast.
Acceptable exercises to use on Bodyweight Exercise
Days (M, W, Fri):
Squats
Bodyweight Squats
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26
DB or Barbell Squat

Jump Squat
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27
Goblet squats or Goblet jump squats
(Experienced exercisers can increase difficulty and
explosiveness by using a Goblet Jump Squat)
Lunges
Forward and Reverse Lunge
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28
Goblet forward or reverse lunge
Jumping Lunge
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29
Burpees
Thruster – also called Squat Press
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30
The Workouts
Monday: Threshold Intervals
Phases 1 thru 5
1. Warm Up
2. Threshold Interval 60
seconds followed by 60
seconds of walking or slow
pace (Repeat 5x)
PLAN
Minutes
Intensity
Level
1
2 -11
3. Cool Down
11 - 12
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Briskly for 10 to 30 minutes
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
2–3
End Workout





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 reesterfication (restoring of fatty acids).
©2014 7DayAbs.com All rights reserved.
31
Tuesday & Wednesday:
Metabolic Bursting
Phases 1 thru 5
1. Warm Up
2. Burst or Sprint for 20
seconds followed immediately
by resting for 10 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-4
4-8
3. Cool Down
8 - 12
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Briskly for 10 to 30 minutes
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
2–3
End Workout





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.
©2014 7DayAbs.com All rights reserved.
32
Thursday & Friday:
30 Second HIIT
Phases 1 thru 5
1. Warm Up
2. Burst or Sprint for 30
seconds followed immediately
by resting for 30 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-2
2 - 10
3. Cool Down
10 - 12
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Briskly for 10 to 30 minutes
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
2–3
End Workout





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.
©2014 7DayAbs.com All rights reserved.
33
Saturday & Sunday:
Old-School Cardio
(Aerobic/Endurance)
Phases 1 thru 5
1. Warm Up
2. Aerobic Phase
70-75% of heart rate max
(220-age + 10 beats x .75)
3. Cool Down
PLAN
Minutes
Intensity
Level
1-5
5 - 40
1-2
Burst: 5
Rest: 1
40 - 45
1-2
End Workout
*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.
©2014 7DayAbs.com All rights reserved.
34
Chapter 4:
The TRUTH About Carbohydrates
There’s no doubt that if you abuse carbohydrate intake, you can hinder fat
loss results following the 7 Day Ab Targeted Solution…
… But most people aren’t even aware of the fact that carb-based starches
provide the purest, most natural source of fuel than any other food.
Glucose.
In fact, glucose is one of the oldest evolutionary fuels on the planet.
And if you exercise consistently you’ll only store ONE out every 120 calories
from glucose as fat.
We use glucose as an internal fuel source and it’s the building block of foods,
even as far back as the caveman days.
But our lifestyles have changed dramatically over the years. Our quality of
food and our food choices are different then they used to be.
Most people wake up nowadays and grab a quick, processed snack like a
bowl of cereal, a bagel, whole-wheat toast, muffins, doughnuts, or even fast
food laden with high fructose corn syrup.
Over time this is what makes you fat because unlike other foods, as
soon as a carbohydrate enters your mouth it’s instantly available for
energy needs.
AND when energy intake is abundant and little or no energy is expended,
muscle and liver stores over fill, and the body starts storing the unused
energy from carbohydrates as fat.
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35
So any and all impact carbs you eat will “spill over” and be stored as
fat.
Therefore, if you're completely sedentary you should definitely eat more like a
caveman to stay lean and healthy – and avoid fat “spillover”.
Cut out processed foods, limit impact carb intake and focus on animal and
plant proteins, vegetables, moderate amounts of whole fruits, berries, and
friendly fats (raw nuts and seeds, coconut oil, avocado, etc.).
But if you’re reading this you should already be active and starting to
exercise, which means you should be adding some strategically timed low
sugar, gluten-free starches and fruits to your plan consistently to enhance fatloss.
AS YOU MOVE MORE, YOUR BODY WILL START PROCESSING AND
USING GLUCOSE AND OTHER SUGARS FROM CARBS MORE
EFFICIENTLY.
So once you start losing some weight and you’re consistently using strength
and interval training, over time you’ll dramatically improve your insulin
sensitivity.
©2014 7DayAbs.com All rights reserved.
36
This means as you start to lose weight and get leaner, your metabolism
changes.
And when this happens you gotta “get smart”, which means you have to
customize, tweak, and adjust your plan to fight certain diet adaptations.
This is when the pure starches and fresh fruit from nature will help
you…






Build muscle
Boost metabolism
Raise thyroid output
Keep leptin (your body’s #1 fat burning hormone) levels in check
Improve the free testosterone to estrogen ratio for both men and women
Burn more lower stomach fat
So even though we’ll strategically be limiting carbs for your first week
can accelerate fat-burning, starches and fruits right from nature should
consistently be a part of your plan a few days of the week.
The best choices are tubers (sweet potatoes, potatoes), squash (acorn and
butternut), different types of rice (yes – even white rice is acceptable), gluten
free oats and all fruits.
©2014 7DayAbs.com All rights reserved.
37
Carb Timing
Carb timing is crucial to understand if you want avoid your favorite high carb
foods, like potatoes, bread, and pasta, from being stored on your body as fat.
So let’s break down the best time to eat carbs to prevent fat storage and create
faster fat loss.
Good, Better, and BEST Carb Timing Tricks…
First up – Good:
A good time to consume these types of starches or fruits is first thing in the
morning or upon waking up – especially if you work out early in the morning.
This words 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 exercise.
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 in the Sneaky Tricks
section.
Last up – BEST:
The best time to consume pure glucose based carbs from starches, and sugars
from fruits, is in your post workout anabolic window of opportunity.
©2014 7DayAbs.com All rights reserved.
38
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 “supercompensation” through stimulation of Glut 4 (a glucose transporter).

See more on how to activate Glut 4 below in the Sneaky Tricks
section.
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 macronutrients) at a much faster and higher rate than normal.
This is why we always recommend consuming the majority of your carbs in your
post workout meals.
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 fight high blood sugar.
©2014 7DayAbs.com All rights reserved.
39
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 their 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.
Save them for your cheat day one or two times per week.
©2014 7DayAbs.com All rights reserved.
40
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).
By consuming protein frequently throughout the day you’ll naturally burn more
©2014 7DayAbs.com All rights reserved.
41
calories. I also find protein helps fight off the cravings.
Conclusion:
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. We lay it out for you step-by-step our 4 Cycle
Solution Accelerator Pack.
©2014 7DayAbs.com All rights reserved.
42
BONUS - Chapter 5:
11 SUPER “Sneaky” Rapid
Fat-Loss Tricks
Stealth Strategies to KEEP Your Body Burning Fat 24/7
SUPER “Sneaky” Rapid Fat-Loss Trick #1:
Reverse Fasted Bursting
This is a tick Karen and I have been using off and on for years and it works like
crazy on stubborn fat. They are 3 simple rules to reverse fasted bursting.
Step 1 – Reverse
Reverse the time of day you perform intervals or high intensity exercise.
So if you exercise in the a.m., you’ll pick two or three days of the week and move
your sessions to early afternoon or late evening.
If you exercise in the early afternoon or evening, move a few of your sessions to
early in the a.m. when you wake up. You might have to do this on weekends to
make the scheduling work if necessary.
The Effect: This will trick your body to overcome ANY patterning the metabolism
is experiencing to fight against fat-loss. In other words, it’s a “metabolic shock”
that will fight adaptation, plateaus, and release more stubborn fat into the blood
stream to be burned off.
When your body is used to having food at certain times or exercising at certain
times, it only takes a few short weeks before it will catch on and adapt to the
schedule you’re giving it.
So step number one will literally “trick” your body to burn more fat.
Step 2 – Put yourself in a “Fasted” State
Exercise in a fasted state. You have a few options here, but keep the workout
short and intense to maximize the hormonal effect and prevent muscle loss
(more on this below in step #3). So either…
a. Wake up early, have some water and cup of black coffee if you want.
Then break your fast with a short high intensity workout.
©2014 7DayAbs.com All rights reserved.
43
b. Use an Intermittent Fasting protocol of 16 to 24 hours, and then break
your fast with a strategic workout.
c. You can also wait three to four hours after a balanced meal if you’re
perform your workout later in the day to ‘mimic’ intermittent fasting.
The Effect: This will kick your SNS (sympathetic nervous system) into HIGH
gear, which will force the release of Growth Hormone, Adrenaline, and Free Fatty
Acids….all while lowering insulin dramatically.
ALL of this = an aggressive RAPID fat-loss environment inside your body that
sets you up perfectly for Step 3…
Step 3 – Bursting
Perform high intensity bodyweight circuits or bursts of cardio for 20 to 30
seconds at a time (recover for about a minute in-between) for at least 5 to 10
minutes straight for some ridiculous fat-loss.
Cool down by doing some calisthenics or if you have time, do 15 to 30 minutes of
steady state cardio to burn off residual fatty acids.
The Effect: MASSIVE amounts of Free Fatty Acids (i.e. broken apart fat) will be
automatically released into the blood stream and calorie burning will be
accelerated for hours and hours after the workout to dramatically increase your
fat loss.
ALL three of these steps work together synergistically to create the perfect
hormonal storm inside your body to bust through a plateau and prevent any
metabolic slowdown associated with your plan.
Here’s a little bonus for you nerds or science geeks out there.
Below are three (there are many more) links to published studies that showing
some evidence that supports fasting workouts are superior for fat loss.
This study shows that fasting prior to exercise increases nutrient uptake and
absorption in post workout meals:
http://www.springerlink.com/content/w8712615714k8150/
This one demonstrates that fasting increases the release of catecholamines
(precursors to adrenalin) 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
©2014 7DayAbs.com All rights reserved.
44
This study (for the first time) 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 hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
If you absolutely HAVE to have something before a workout (maybe
because of health concerns, or if you’re already super lean or maybe
you just can’t tolerate fasted exercise), I recommend a scoop of whey
protein powder with a few krill oil capsules.
Just make sure you do a thorough five to ten minute warm up to bring
down insulin levels so you can maximize fat loss during and after the
workout.
Speaking of fasting…let’s dive into “Sneaky” Trick number two, which expands
upon number one…
SUPER “Sneaky” Rapid Fat-Loss Trick #2:
“Harness” the Power of Intermittent Fasting
I know sometimes it’s hard to accept change when we’ve been programmed to
adhere to silly dieting rules for so long, but I’ve actually skipped breakfast now for
4 or 5 days of the week over the past 2 years to prove the validity, efficacy and
simplicity of intermittent fasting.
Am I crazy? Kind of. :-)
The end result?
I have more energy, I get more accomplished, I eat less junk food and I haven’t
lost ONE ounce of muscle.
Additionally, it’s been MUCH easier to stay lean as I get older and deal with
declining hormones.
Best of all, I’m only eating 3 or 4 times a day now.
Not only that, I’ve had HUGE breakthroughs in controlling my emotional
attachment with foods in general.
Here are the results from my first year of experimenting with Intermittent
Fasting:
©2014 7DayAbs.com All rights reserved.
45
I want to be 100% transparent and let you know that the before picture (taken
on February 7th of 2011) was after a ten day vacation of eating bad and
partying in Jamaica, so it was the perfect time to take a “before” picture
and test out this fairly new method.
But this isn’t about me. Who cares about me? This is about YOU.
And I’m not here to tell you what you should or shouldn’t do.
I’m here to educate you and let you know how “IF” has worked on my clients and
myself. In my opinion, Intermittent Fasting is MUCH easier to adhere to than
trying to ram in 5, 6 or even 7 small meals a day.
It’s also the easiest way to put yourself into a healthy calorie deficit and
has an awesome hormonal benefits
So first, let’s look at the reasoning behind the “IF” strategy and why it makes a lot
of sense.
Then you can make an educated decision to see if this approach is a good fit for
your lifestyle.
Intermittent Fasting or “IF” (in case you didn’t already know) is essentially not
eating or drinking anything that contains calories for a set time period.
Generally this time period is between 16 and 36 hours.
©2014 7DayAbs.com All rights reserved.
46
And even though we’ve been told over and over again if we don’t feed
ourselves every 3 hours our metabolic rate will slow down, it’s simply not
true. It’s a big fat myth.
There are now multiple peer reviewed studies indicating you can literally fast (not
eat) for up to 36 hours before your metabolism will slow down.
How to SKIP Breakfast for Faster Fat-Loss?
Based on this approach, you’ll also be skipping the traditional time of day you
would normally consume breakfast.
Although there’s a lot of solid research indicating breakfast is the most important
meal of the day, you have to keep in mind what the word breakfast means –
literally.
Let’s look at the word itself. “BREAK-FAST” or to “break” your “fast” is the true
definition of breakfast.
Keeping that in mind, the research hasn’t really looked at the timing of that
meal. Instead, it’s all about the actual food choices you make to start your day or
“break” your “fast”.
So we’re not really “skipping” breakfast. We’re just changing the time of day
breakfast is consumed.
Now I will be the first one to admit that I held up a cross like a vampire was
attacking me when I initially heard about this strategy a few years ago.
©2014 7DayAbs.com All rights reserved.
47
And although it goes completely against the grain of traditional approaches, the
science and real world results can’t be denied.
When applied properly, intermittent fasting is not only great for your metabolism,
it’s also a killer way to break bad food habits or shock your body mentally and
physically.
How Intermittent Fasting Gives You CONTROL Over
Your Hunger Hormones…
I also noticed after a few weeks of using the intermittent fasting protocol, that I
NEVER got hungry anymore.
In other words, over time fasting has become a lot easier and skipping breakfast
doesn’t even faze me anymore.
After discussing this phenomenon I was experiencing with my good friend
John Romaniello, I discovered it was because I had “retrained” my hunger
hormone Ghrelin.
Simply put (to save you from all the science jargon), Ghrelin is the hormone that
controls your body’s hunger response to food. It’s secreted when you’re about
ready to eat.
In other words, you can reprogram Ghrelin to respond at a different time of
the day. This process only takes a few weeks (sometimes less) with intermittent
fasting.
Also, Ghrelin is a potent stimulator of growth hormone.
So if you combine the growth hormone release that occurs naturally during
fasting with your body’s ability to “re-train” Ghrelin, you get a potent one-two
GH punch
©2014 7DayAbs.com All rights reserved.
48
Research also shows it lowers insulin, increases growth hormone release, and
raises catecholamine levels by ramping up the sympathetic nervous system
(SNS). More on this below.
So in many ways Intermittent Fasting actually “mimics” high intensity
exercise. Weird but 100% true.
Every hormonal trigger activated by Intermittent Fasting seems to help you burn
more fat and preserve muscle.
Mentally, it can also help break you of bad emotional habits or negative neuroassociations you may have with food and provide you with new found energy and
focus.
As always, with any great tactic, more is not better.
If you abuse this strategy your body may start shedding lean muscle to slow
down the metabolism and the end result is no weight loss at all.
Essentially, your body thinks you are starving yourself so it will have to use
amino acids from precious muscle tissue to survive and fuel itself.
Research shows this only happens if you overdue it. Over the past year, I’ve
found that the 16/8 (16 hours of fasting, 8 hours fed) protocol works best
and is easiest to adhere to, but you have to do it RIGHT.
For example, you could start your fast at 9pm and end your fast with a noon
workout the next day. Then you would go ahead and consume your largest meal
of the day after your workout – around 1pm.
So this would be considered your real “break-fast” or your first meal of the day.
Remember, after intense exercise your body is highly sensitive to nutrient uptake
and protein synthesis (aka – nutrient partitioning).
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So when you break your fast with a high intensity workout you should eat your
largest meal of the day within 30 to 45 minutes after.
Now don’t freak out about this. I guarantee it’s a lot easier to follow and more
effective than you can ever imagine.
I personally start my fast at around 10pm and workout at 1pm so I’m eating my
post workout meal and breaking my fast right at 2pm, which is the 16 hour mark.
So I eat 3 or 4 larger meals between 2pm and 10pm, then I fast from 10pm until
2pm the next day. Rinse and repeat for 3 to 5 days of the week.
There are also many days where I workout first thing in the a.m. at 6 or 7am in a
total “fasted” state. I just make sure to consume 5 to 10 grams of amino acids
before and after…
Then I wait until 1 or 2pm until I break my fast (“break-fast”) with the largest meal
of the day.
If you’ve never fasted before, the first time can be tough, but it quickly becomes
easier, especially when the fat starts falling off your body.
Remember, IF isn’t the “holy grail” or anything, but it sure is a simple way to take
control of fat-loss when it’s applied properly.
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SUPER “Sneaky” Rapid Fat-Loss Trick #3:
The Grapefruit Trick
A fairly recent study done in La Jolla, CA showed that consumption of this
grapefruit was found to be associated with a significant reduction in weight.
In fact, this particular study showed that two-hours AFTER ingesting grapefruit,
post-glucose insulin levels were significantly reduced among subjects
compared to a placebo group.
So this research indicates that this may be the ONLY fruit that actually increases
fat-burning after ingestion.
The study concluded that, “Half of a fresh grapefruit eaten before meals was
associated with significant weight loss. Insulin resistance was improved with
fresh grapefruit."
This is despite the carbs and sugars found inside this fruit.
VERY interesting stuff.
Another great benefit to consuming Grapefruit is that it’s loaded with naringin.
Naringin has been documented to inhibit certain enzyme activity in human liver.
So what does this scientific jargon mean for you?
It means that naringin (found inside grapefruit) may increase the half life
(extending the activity) of various alkaloids, especially caffeine.
Even certain fat burners utilize naringin for enhanced alkaloid effect.
In other words, the natural ingredients found in grapefruit could help you
metabolize fat more efficiently.
A couple VERY important notes about “how” to eat grapefruit for more efficient
fat-loss.
1. Do NOT use traditional grapefruit juice from concentrate.
The pasteurization process DESTROYS the natural citrus qualities found
inside fresh grapefruits. You must either use the whole fruit (preferably
organic) or flash pasteurized juices, which are typically very hard to find.
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2. Do NOT eat grapefruit every day of the week.
Just like any great nutrition strategy, more is NOT better. I recommend
using a ½ grapefruit before two of your daily meals about 4 or 5 days of
the week.
This will ensure awesome results without adapting to the fat-burning
properties found inside this fruit.
By the way, this is a GREAT tactic to break a plateau.
Not only will it increase insulin sensitivity, it will flood your body with natural
enzymes that will potentially help get the fat burning again.
Of course, it’s only going to work if you’re exercising and eating healthy.
This trick used all by itself probably won’t make that big of a difference. But if
you’re consistent with your eating and workout habits, give this puppy a try!
SUPER “Sneaky” Rapid Fat-Loss Trick #4:
The Strategic Sauna
This is a simple15 minute daily sauna ritual you can use that requires absolutely
NO exercise, yet it can help you nearly DOUBLE your calorie burn.
It’s something I try to do at least 4 or 5 days a week and after reading this, I’m
confident you’ll want to join me.
And just so you know – I never used this 15 minute trick to intentionally get these
added benefits.
I personally use the sauna because it helps me KEEP my sanity in a busy, fast
paced world full of technology and interruptions.
In other words, it can help you escape the chaos of everyday life and cultivate
your mind to be more productive.
However, I’ve been conducting a little investigation and I’ve uncovered some
other VERY interesting facts you should know about…
The sauna has a ton of “hidden” fat-loss and calorie burning benefits you should
be aware of.
Here they are…
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1. Flushes toxins. The dry sauna can help reduce levels of unwanted toxins
picked up from the environment. These toxins have been proven to create
bad estrogen levels in the body and they can even block fat-loss
altogether.
2. Helps rinse and cleanse your skin’s epidermal layer and sweat ducts.
Cleansing of your pores gives your skin a soft, beautiful appearance. Nice!
3. Shown to help you sleep better because you’ll be more relaxed. This will
help with exercise recovery, weight-loss AND productivity.
4. Provides recreation or what I call “Re-Creation”. In other words, it will help
you “re-charge” your mental battery to deal with the stresses of daily living
so you can operate at your “peak potential”.
5. Helps improve recovery time by soothing and relaxing muscles, aches and
soreness.
6. As I stated above, sometimes you can nearly DOUBLE your calorie burn
using this method.
7. It will also help you FEEL better and relieve stress so you’ll be happier!
Just go to the dry sauna 3 or 4 times a week after your workout for 15 to 25
minutes to enhance to post workout calorie burn and help burn off any
residual fatty acids that may be left floating around in your blood stream.
Just look at my results I’ve monitored from this sneaky trick…






Exercise 7am: Intervals followed by 20 minutes of steady state cardio
Duration: 35 minutes
Calories burned: 493
5 minute transition to the dry sauna (with a book, meditation audios, and
my personal journal)
20 minutes in the dry sauna (I went a little longer than 15 minutes, which
easy to do once you get in the zone.)
Additional calories burned while inside sauna: 264
On my ride home I looked at my monitor and it showed that I had burned a total
of 757 calories!
(remember, I only exercised for 35 minutes)
This means while I was meditating, praying, and cultivating my mind for success I
not only got ALL the added health benefits…
…I also burned an additional 264 calories!
Wow.
Long story short, this ritual or habit can also help you restore your mind, body,
and soul, which can have ALL kinds of positive effects on your life.
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When you find a warm quiet place to relax without distractions, it will carry over
into every other area of your life – automatically without even trying.
Make sure you test out this method first by using 10 minutes at a time and drink
LOTS of filtered water afterwards.
SUPER “Sneaky” Rapid Fat-Loss Trick #5:
GLUT 4 ACTIVATION
Since we all know cheat food is going to part of the fat-loss journey, doesn’t
only make sense to put damage control in place?
Of course it does.
And this silly little GLUT 4 activation trick, which takes only 90 seconds, will
ensure ALL your cheat food gets “re-directed” straight into muscle and liver
tissue…
INSTEAD of being stored as fat?
How cool would that be? I know. Real cool.
This metabolic glucose transporter can help you beat meal-induced insulin
release to the punch.
All you have to do is perform short bouts of a few simple exercises, lasting at
least 90 seconds, and you’ll instantly bring glucose transporter type 4 (GLUT
4) to the surface of muscle cells.
These super short bouts of muscular contractions will open the flood gates of
your muscle cells for extra carbs and cheat food calories to flow into, while
preventing fat “spillover”.
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In other words, you can literally “flip the metabolic switch” so all these extra
calories are siphoned into muscle tissue this holiday season…instead of
accumulating more belly fat.
Example: Perform bodyweight movements like…
Body weight squats, lunges, jump squats, push-ups, pull-ups, wall push-ups, wall
triceps extensions, triceps dips, etc. for 90 seconds straight about 15 to 30
minutes before cheating.
You’ll wind up with somewhere between 50 to 100 reps total, but focus on time.
Bonus Tip: Research shows you can also use this same trick within 90
minutes AFTER a cheat meal or higher carb meal too.
Pow! NO fat-spillover. :-)
IMPORTANT: Make sure you use a combination of exercises that activates
larger muscles (like your legs, chest, and back) to help enhance this effect.
SUPER “Sneaky” Rapid Fat-Loss Trick #6:
Ride the Post Workout Fat Burning Wave
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.
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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
stop 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.
Some new research indicates that waiting even longer may enhance the effects
of growth hormone, which could mean more fat loss without losing muscle…but
the one hour rule seems to work best in my real world case studies.
I’ve personally used this trick 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.
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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 you’re belly flab won’t budge, this hormonal
metabolic trick might just to the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
You’ll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system you’ve
just instructed your body to stop burning fat and start burning calories
instead.
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SUPER “Sneaky” Rapid Fat-Loss Trick #7:
Cheat Day Manifesto
Ok, so this isn’t really a “sneaky” trick….it’s several of them.
And I had to put Cheat Day tricks inside this guide for a very important reason.
You see, you could use EVERY trick inside this guide, but if you abuse the cheat
day you’ll never see results from all your efforts.
So here’s how you can limit fat spillover by forcing storage of excess carbs as
glycogen, stabilizing insulin and utilizing the digestive system on your cheat day.
1. As always, try to get some type of intense workout the morning of
your cheat day.
2. Make sure breakfast is not a binge meal and includes a lean protein.
3. Limit your cheat day to a five hour window.
This will prevent binging, while providing the a reward along with a
metabolic spark to help keep your metabolism happy.
4. Consume a small amount (8oz) of grapefruit juice or eat ½ grapefruit
before your first cheat meal.
This will help stabilize insulin before the reefed or cheat. This is also a
great time to consume a cup of coffee because the naringin extends the
fat burning effect of the caffeine.
Go ahead and put your favorite cream or whatever you want in your
coffee…just avoid sugar for this cup. :-)
5. Drink 50 to 75 ounces of filtered water before noon.
This will help prevent dehydration, set up the digestive system for a
healthy binge, and prevent early day cravings.
6. Don’t weight yourself for at least 2 to 3 days after your cheat day.
This will keep you psychologically in the right spot because any weight
you’ve gained is just water weight from carbs. You should be one to three
pounds lighter a few days after you cheat day if you’re doing things
properly and using the next trick…
7. Try to avoid a lot of alcohol when cheating.
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This can mess up the metabolic and hormonal effect you’re trying to
accomplish.
8. Try to avoid a lot of deep fried foods and high fructose corn syrup.
Deep fried foods are basically void of any nutritional value and therefore
don’t provide any metabolic or hormonal benefits for the cheat. HFCS has
been shown to potentially block or negatively impact leptin levels. Again,
it’s a cheat day so you don’t have to get anal, but little tricks like this can
really help.
9. Plan for extra water the day after a cheat day.
Remember the extra water your body will carry (from all the carbs) the
next day. That’s why you hear people always talking about “carb-bloat” the
day after cheating. Water is great damage control to get you back on
track.
SUPER “Sneaky” Rapid Fat-Loss Trick #8:
Manipulate Body Temperature
Here’s a couple crazy body temperature tricks that have scientific validity and
can be very effective to burn 1 or 2 extra pounds of fat per week.
1. Consume 40 ounces of ice water on an empty stomach immediately upon
waking. This will raise metabolic rate 5 to 30% for 40 to 60 minutes. Then
have breakfast or perform a short duration high intensity workout of some
kind.
2. Shiver your way to fat loss. Short term cold exposure has some
unbelievable benefits. Research shows it stimulates BAT (brown adipose
tissue or stubborn fat) to burn glucose as heat. It can also help release
fatty acids. Without getting too scientific, it’s basically fat that burns fat.
Weird, I know – but effective. Here’s how it’s done:

Take a Cold Shower. At the end of your shower turn the water as cold as
you can handle it and let the cold water run over your neck and shoulders
for 30 seconds or longer. If you start shivering you know you’ve done it
long enough. The best times to do this are after a workout, early morning
or late evening.

Put large ice backs on the back of your neck and shoulders for 20 to 30
minutes. In the evening is the best because blood sugar is lower.
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
Take an Ice Bath for 20 minutes (if you’re absolutely insane ;-). Just like
the other methods, early in the a.m., late in the evening, or post workout is
best.
Cold exposure: For insane people only?
SUPER “Sneaky” Rapid Fat-Loss Trick #9:
Manipulate & Stabilize Blood Sugar
Here are a couple quick tips I’ve read about (both of these are from the book,
“The 4 Hour Body” by Tim Ferris), which have been show to help lower blood
sugar and keep insulin at bay to enhance fat loss.
1. Consume 3 tablespoons of fresh squeezed lemon juice 15 minutes before
or during meals. This will lower blood sugar 10% or more.
2. Certain types of cinnamon just before or during meals can lower the
glycemic index of a meal up to 29%! Saigon is the best and Cassia comes
in second. Consume no more than 4 grams per day. 1½ teaspoons taken
4 times a day. This needs to be freshly ground or use the raw sticks that
roll up like a scroll.
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SUPER “Sneaky” Rapid Fat-Loss Trick #10:
Minimize Fat Storing Estrogen
Controlling estrogen levels in today’s toxic environment is critical for long term
health and fat loss.
If you just eat more vegetables, you can help control bad estrogen levels inside
your body.
Unhealthy estrogen levels give you man boobs and make you store more belly
fat if you’re a guy. If you’re a female this can lead to depression, mood swings,
and more accumulation of hip and butt fat.
But, believe it or not, gorging on cruciferous vegetables like broccoli, cauliflower,
Brussels sprouts, kale and cabbage have been show to have a very positive
effect.
These vegetables contain a naturally occurring ingredient called 3,3′Diindolylmethane or DIM for short. DIM is a compound derived from the
digestion of indole-3-carbinol, which is found in these cruciferous vegetables.
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DIM is strongly anti-estrogenic, and can help block xenoestrogens (sometimes
called obsesogens), which can also make you store belly fat, so including them in
your diet could go a long way.
It can also act as an immunostimulant, which means it can naturally “boost” your
immune system.
Wikipedia even touts this ingredient to have various potent anticancer properties.
IMPORTANT: DIM is an oil soluble compound, so it’s best to consume these
veggies with other oils and fats.
This will greatly enhance the absorption.
In other words, eat these specific veggies with things like wild caught salmon, krill
oil, egg yolks, nuts, olive oil, or coconut oil.
SUPER “Sneaky” Rapid Fat-Loss Trick #11:
The Spot Reduction Solution
(TARGET your trouble spots)
Spot Reduction - "Really??"
So what the heck is "spot reduction" anyway? Spot reduction is the concept
that fat can be removed from a SPECIFIC body part through very strategic
exercise. For decades many fitness experts have held the view that this training
style is a complete myth. The consensus has been that you can only burn off fat
in a specific area by losing it around your entire body at the same time.
One of the few groups of people who whole-heartedly DID believe in spot
reduction and used it religiously in the gym were "old school" bodybuilders.
These lean, mountains of muscle would whittle away at their mid-sections doing
100's of sit-ups every single week workin' for their chiseled 6 packs. Most fitness
experts today would say these guys were completely "wasting their time"
because it's impossible to spot reduce fat.
So who's right? Is spot reduction legit or complete bunk?
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Well.... contrary to what decades of fitness experts have told us, new scientific
studies are proving that the old school bodybuilders were actually right and NOT
wasting their time at all, but instead accelerating their results.
Now before we get to the studies, it's very important to note that yes, overall
calorie balance and "total body" exercise are a critical part of the fat-burning
process. We definitely wouldn't deny this hard truth.
But, if it were possible, wouldn't you like to have complete CONTROL over the
specific fat area you're burning during a cardio session? We know we would.
And as crazy as it may sound, science is now proving it IS possible.
Recent studies have shown that you can spot reduce fat by strategically
combining cardio routines with specific exercises that target the "trouble area"
where you want to burn fat.
Here's a snippet from one of the studies:
"In conclusion, an acute bout of exercise can induce spot lipolysis and increased
blood flow in adipose tissue adjacent to contracting skeletal muscle."
In layman's terms, you have just a small window of opportunity to burn off fat in
areas of your body that you just specifically targeted in your workouts. It's what
you DO with this opportunity that makes all the difference.
And for your reading enjoyment, here's just 2 out of a long list of recent
studies showing how spot reduction does work (a complete list of references is
provided at the bottom of this document):
STUDY ONE
A study was designed where the muscles of one leg were trained while the
muscles of the other leg remained at rest. The amount of subcutaneous fatty
adipose tissue (or fat) was measured on both sides before exercising.
The healthy subjects then exercised one leg for a period of 30 minutes; the other
leg remained at rest.
The conclusion: After 6 weeks, there was less fatty tissue in the exercising leg
than in the rested leg.
This means that LOCALIZED areas of fat can be regulated.
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STUDY TWO
Ten healthy middle-aged females exercised one leg for 5 weeks while the other
leg rested. Ultrasound measurements revealed that the thickness of the femoral
(upper leg) fat of the trained leg was significantly decreased, whereas the
thickness of the fat of the sedentary leg was unchanged.
The conclusions from this study showed that blood flow was higher in adipose
tissue next to working muscle as compared to adipose tissue adjacent to
RESTING muscle.
The conclusion?
Lipolysis (FAT-Burning) is higher in fatty tissues that are on top of
contracting muscles as compared to fat that is on top of resting muscles.
So HOW does spot reduction actually work (in very simple terms)?
Circulating hormones influence all fat in your body and not just fat on top of
muscles you just exercised (as talked about above). However, because of the
increased blood flow in the fat tissue on top of these recently-exercised muscles,
a larger amount of your fat-burning hormones (epinephrine and norepinephrine)
will be delivered to this specific fat tissue area (or "spot").
One of these hormones, Norepinephrine, is not only
a hormone but also a neurotransmitter in the
sympathetic nervous system. When fat tissue (that is
on top of contracting muscles) is stimulated through
sympathetic nerves, more fat is burned off.
In addition, this spot reduction solution is possible due
to the difference in the number of capillaries in
muscle vs. fat. The number of capillaries in fat tissues
are much greater than the number in muscle. This
means that more blood flow, hormones, etc, can travel
to fat tissue.
This is important because when fat is burned off the "products" of lipolysis (fatburning) have to be carried off (by capillaries) or there could be "re-esterification",
which would re-store these "products" into fat again on your body (more on
that later).
In the image to the left, catecholamines (in purple) also circulate in capillaries
near fat tissues. These catecholamines are neurotransmitters like
Norepinephrine that uses the sympathetic nervous system to stimulate lipolysis
(or fat-burning).
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How does exercise fit into this equation?
There are specific exercises that can induce lipolysis. These studies show that
blood flow and fat burning are higher in fatty tissue that is on top of contracting
muscle.
During exercise, body temperatures go up in contracting muscle; this allows for
more blood flow to enter the area. More blood flow brings more fat-burning
hormones (epinephrine and norepinephrine) to the fatty tissues leading to
lipolysis and the burning off of your most stubborn fat areas. BOOM! :)
So now that we've covered the sciencey gobbledy-gook, let's get to the
meat of potatoes....how to actually spot reduce.
The Spot Reduction Solution Protocol
Step 1: “Heat Up” Your Trouble Spots With Strategically
Targeted Exercise (create strategic blood flow)
Picture the fattest part of your body right now. If you physically touch this area,
you’ll probably notice that it’s most likely ICE cold. That’s because “stubborn” fat
is different than normal fat. It LACKS blood flow and as we discussed in the
previous section, if you increase blood flow you can extract and burn more
fat from your problem areas.
So by contracting muscles that are right next to your most stubborn fat
(with strategic exercise), you instantly create blood flow to your hard-to-getrid-of areas, which allows you to induce "spot reduction".
But “heating up” your trouble spots with exercise is only half the equation.
Without activating your fat burning hormones, creating blood flow will just be a
complete waste of your time.
Which leads us to Step #2 of the Spot Reduction Solution...Metabolic Bursting.
And of course, you have the option of finishing off your stubborn fat with the Free
Fatty Acid Finisher Below.
Just use this protocol in place of one of your bursting workouts once or twice a
week as you get leaner and you’ll start to see your trouble spots shrink away.
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SRS Bursting Protocol
3 Step Protocol
Goal
Directions
1. Warm Up
Exercise of your choice
(walk briskly, jog, bike,
cardio, jumping jacks, etc)
Lower Insulin
&
Warm Up
Muscles
Move immediately to Step 2
–
Light
exercise
for 5
minutes
straight
No Rest
2. Targeted Exercise
Pick 1-2 exercises of your
choice targeting the area
closest to your trouble spot
Create Blood
Flow to
Target
Stubborn Fat
Area
–
As many
reps as you
can
perform in
60 sec
No Rest
Naturally
Release
Fat Burning
Hormones
–
Hard as
you can go
for 20-30
seconds
Rest 30
seconds
Move immediately to Step 3
3. High Intensity Bursts
Sprint, Bike, Cardio,
Bodyweight exercise etc.
Move back to Step 2
(Repeat superset 5 to 8x)
Free Fatty Acid Finisher
Aerobic Phase:
Steady State Cardio of
your choice (running,
biking, elliptical, or any
cardio exercise)
Walk for 5 minutes at the
end to cool down
Burn Off Free
Fatty Acids
Released
During Part 1
Prevent
Reesterification
15 to 30
minutes of
aerobic
exercise
performed
at 70-75%
HRM
(see below)
–
–
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Free Fatty Acid Finisher Directions and Guidelines
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 15-30 minutes.
Type of exercise is optional; just follow the intensity guidelines at a steady pace
for the time indicated.
SUPER “Sneaky” BONUS
Rapid Fat-Loss Trick #12:
The Law of Association
C’mon now, you know I couldn’t end this report without giving something that
addresses the OTHER side of fat-loss. :-)
There is a powerful strategy that I only use a few times per year (like, right now,
during the holidays) that’s the BEST tip I can give you for avoiding Turkey Day
fat-gain.
In fact, this little “secret” I’m going to share with you has had a way more of
positive impact on my body and life of ANY exercise or nutrition tip.
Believe it or not, it can also be the simplest and easiest way to predict your future
results (in any area of life) with precise accuracy.
I know that sounds weird, but you’ll see exactly how this method can work
its magic on YOUR life in just a second.
But first, I want you to know that EVERY successful mentor and role model that
I’ve ever known or worked with (in any area of life) has consistently used (and
recommended) this ONE strategy.
And ever since I dedicated myself to consistently doing this, I’ve seen EVERY
area of my life have improve; physically, mentally, spiritually, financially and
emotionally.
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I guarantee you will too.
Ok, enough already…let’s get to it!
It’s based off something called, The Law of Association, which states, “You
become who you hang out with, or associate yourself with.”
So do yourself a favor, and write down the FIVE people in your life that you
spend the MOST time with RIGHT NOW.
Next, take a good, hard, HONEST look at this list and consider the “influence” it’s
having on your life.
Why is this so powerful?
Because this is your personal Crystal Ball.
It’s THE biggest predictor of what your future looks like.
In fact, I can 100% guarantee that the five people you spend the most time with
will have the biggest influence on the outcome of your goals in every area of life.
I’ve experienced this first hand and believe me – I’ve been on both sides of the
fence.
And every single time my success or failure is directly related to who I’m
spending my time with.
What about you?
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Just think about the times you’ve been with great people vs. the times
you’ve spent the majority of your time with losers or negative people.
There’s probably a HUGE difference in your experiences and outcomes.
Many authors and big shots have always said, “success is a choice.”…but it all
starts with “who” you spend all your time with.
So do not be deceived: “Evil company corrupts good habits.”
I’ll never forget the first time I actually did this exercise and really took it seriously
over 10 years ago.
It was like getting a bloody nose.
I realized no matter how disciplined I was or how hard I tried to get ahead in life I
was spending a lot of time in the wrong environments and with the wrong people.
And even though I loved and cared deeply for many of these people, I still
had to make the tough decision to change it.
Since then I’ve focused on spending more of my time learning from higher level
mentors, coaches, entrepreneurs, spiritual leaders and fitness business experts.
If you’ve never done this exercise before it won’t take you long to see the light
and reap the rewards like so many others have.
The people you hang out with will determine the environments where you spend
all your time -- and this will ultimately control your outcomes and your
destiny.
I’m not saying you should ditch all your friends and family if they’re dysfunctional
or abusive. Heck, during the holidays most times we have no choice.
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We usually HAVE to spend time around family. Sometimes this can be
good…sometimes this can be bad. :-)
And as much as I believe in controlling who you hang out with…I still think we
should all make our best effort to have unconditional acceptance of everybody
regardless of his or her shortcomings.
After all…every time we point the finger we always have three pointing
back at us.
But I still believe it’s in your best interest to do everything you can to spend time
with quality people who support your goals and have a positive influence on your
life this holiday season and beyond.
So don’t delay.
Use the powerful Law of Association, NOW, before the holidays hit:
1. Take out a piece of paper and write down the five people you spend the
most time with on a daily, weekly, and monthly basis.
2. Make a column that says “pros” and “cons” and start listing the positives
and negatives for all five relationships.
3. Make the necessary changes in your environments and relationships to
brighten your future, improve your quality of life…and increase the speed
of fat-loss.
It may be a big wake up call and you may need to find some new friends or seek
a mentor or coach…
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…Or you may give yourself a pat on the back because you’re consistently
hanging around like-minded successful people who lift you up and improve your
life.
Either way, I’m sure you can see why this exercise is great indicator of
where your life is headed.
I’ll end today’s newsletter with one my favorite sayings:
There are 2 types of people in this world.


Those who brighten a room when they enter it, and…
Those who brighten a room when they leave it.
[Silent Giggle]
So which ones are you spending your time with? Even more important, which
one are you?
I have to admit -- I struggle weekly with certain relationships in my life so it’s not
always easy. But it’s ALWAYS worth the fight, because we ALL rise and fall to
the level of who or what we follow.
And if you’re struggling with your health or fat-loss right now, this exercise is
something you should take to heart….
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Especially if you want to AVOID holiday fat gain this year.
Keep going strong,
Shaun “you become who you hang out with” Hadsall
Chapter 6:
The 4 Cycle Solution Eight Week Ab
Targeted Solution
*Use the Following 8 Week Protocol Below ONLY If You’re
Starting the 7 Day Depletion Diet and/or the 4 Cycle Solution
Exercise Program
*IMPORTANT: If you’re following the 7 Day Carb Depletion Exercise Guide you’ll
be taking Friday off (or do some brisk walking for 20 to 30 minutes) on week one
ONLY and moving Friday’s workout to Sunday.
Make sure to perform this workout 2 to 3 hours before your Cheat Meal/Re-feed
on Sunday of week one ONLY.
Refer to your week one schedule below and the 7 Day Carb Depletion Diet
Exercise Guide for your training guidelines and log sheet.
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The 7 Day “Ab” Targeted Schedule:
Week 1 ONLY
The
Workouts
Exercise
Type
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
*FRIDAY
SATURDAY
SUNDAY
Chest,
Back, &
Legs
Bursting /
HIIT
Shoulders,
Arms, Abs, &
Calves
Threshold
OFF
or walk
for
20 to 30
minutes
A/E
Steady
State
Cardio
45 to 60
minutes
Chest,
Back, &
Legs
Rep Range
Lactic Acid
combined
with
Volume
Depletion
High
intensity
cardio
Rep Range
Lactic Acid
combined
with Volume
Depletion
High
intensity
cardio
Low
intensity
steady
state
cardio
*See 7 Day
Depletion
Exercise Guide
*See 7 Day
Depletion
Exercise
Guide
(1 to 2 hours
before
Cheat Meal
and/or Refeed)
VolumeDepletion
ONLY
(no rep
range lactic
acid training
on this day)
*See 7 Day
Depletion
Exercise
Guide
Weeks 2 thru 8
Your 8
Week
Exercise
Schedule
MONDAY
High
Intensity
Weight
Training
Or
Metabolic
Resistance
Training
(MRT)
aka –
bodyweight
training
TUESDAY
Sequence 3
HIIT or
Bursting
WEDNESDAY
High Intensity
Weight
Training
Or
Metabolic
Resistance
Training (MRT)
aka –
bodyweight
training
THURSDAY
Sequence 2
Threshold
*FRIDAY
High
Intensity
Weight
Training
Or
Metabolic
Resistance
Training
(MRT)
aka –
bodyweight
training
SATURDAY
Sequence 1
Aerobic
Endurance
(A/E)
Steady
State
Cardio
If you’d like an 8 week completely done-for-you exercise and training package
with over 50 exercise video tutorials, you can access it at this link:
==> 4CS Exercise and Training Accelerator Pack <==
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73
SUNDAY
Off or
Optional
Recreatio
n Activity
*NOTE:
You can
always
swap
Saturday
for
Sunday
Week 1:
Sequence 3 – Bursts or HIIT
Tuesdays
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Week 1:
Sequence 2 – Threshold
Thursdays
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Week 1:
Sequence 1 - Aerobic/Endurance
Saturday ONLY
*NOTE: After week one (The 7 Day Carb Depletion Cycle) this cardio session
can be done on Saturday or Sunday.
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Week 2:
Sequence 3 – Bursts or HIIT
Tuesdays
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Week 2:
Sequence 2 – Threshold
Thursdays
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Week 2:
Sequence 1 - Aerobic/Endurance
Saturday or Sunday
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Week 3:
Sequence 3 – Bursts or HIIT
Tuesdays
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Week 3:
Sequence 2 – Threshold
Thursdays
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Week 3:
Sequence 1 - Aerobic/Endurance
Saturday or Sunday
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Week 4:
Sequence 3 – Bursts or HIIT
Tuesdays
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Week 4:
Sequence 2 – Threshold
Thursdays
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Week 4:
Sequence 1 - Aerobic/Endurance
Saturday or Sundays
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Week 5:
Sequence 3 – Bursts or HIIT
Tuesdays
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Week 5:
Sequence 2 – Threshold
Thursdays
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Week 5:
Sequence 1 - Aerobic/Endurance
Saturday or Sundays
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Week 6:
Tuesdays
Advanced Ab Targeted Solution 1.0
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Week 6:
Sequence 2 – Threshold
Thursdays
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Week 6:
Sequence 1 - Aerobic/Endurance
Saturday or Sundays
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Week 7:
Tuesdays
Advanced Ab Targeted Solution 1.0
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Week 7:
Triple Play: 3 Sequence Combo
Thursdays
Advanced Ab Targeted Solution 2.0
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Week 7:
Hybrid Sequence Combo
Saturday or Sunday
AB Targeted Cardio (ATC)
AB CIRCUIT
Pick 1 exercise for upper
abs, 1 for lower, 1 oblique,
and 1 core
Perform 10 to 15 reps for each
exercise. Do all 4 exercises back
to back with no rest. Rest 60
seconds between circuits. Repeat
circuit 3 to 5 times.
Minutes
Intensity
Level
17 - 27
4-5
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Week 8:
Tuesdays
Advanced Ab Targeted Solution 1.0
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Week 8:
Triple Play: 3 Sequence Combo
Thursday
Advanced Ab Targeted Solution 2.0
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Week 8:
Hybrid Sequence Combo
Saturday or Sunday
AB Targeted Cardio (ATC)
AB CIRCUIT
Pick 1 exercise for upper
abs, 1 for lower, 1 oblique,
and 1 core
Perform 10 to 15 reps for each
exercise. Do all 4 exercises back
to back with no rest. Rest 60
seconds between circuits. Repeat
circuit 3 to 5 times.
Minutes
Intensity
Level
17 - 27
4-5
So there you have it, a complete crash course on the latest cutting edge fat
burning exercise techniques known to man.
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97
It’s really logical if you think about it. If you act like a marathon runner, you’ll
end up looking like one. But, if you act more like a sprinter or a trained athlete,
you’ll look more like a sprinter or a trained athlete. I didn’t say it was easy…but it
is super simple process.
As you can see here, the choice is obvious.
High intensity is where it’s at.
Make sure you take at least one or even a two week break from exercise
after finishing this 8 week cycle.
This intensive program should have you looking much leaner and tighter, but the
physical demand will require 7 to 14 days off for a full body recovery and a
system reset.
Remember, HALF the battle of achieving ANY goal in life, is realizing what you
have to give up to get it.
If getting your stomach flat or creating the lean-toned celebrity fitness model look
was easy…EVERYBODY would look this way. You have the strategy.
Now it’s time to take action.
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