7 Day Ab Targeted Solution

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 The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice. The information provided in this guide is based upon our experiences as well as our 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.

©2014 7DayAbs.com All rights reserved.

2

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


3

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.


4

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.


5

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.


6

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.


7

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.


8

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-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. ©2014 7DayAbs.com All rights reserved.

9

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. ©2014 7DayAbs.com All rights reserved.

10

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.


11

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.


12

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:


13

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. ©2014 7DayAbs.com All rights reserved.

14

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:


15

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.


16

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. ©2014 7DayAbs.com All rights reserved.

17

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. Tips and misc notes about the Threshold System: 

Sometimes difficult to gauge intensity with Threshold Intervals because the bursting intervals are shorter 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.


18

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 12 to 30 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


19

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?


20

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.

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


21

 

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. ;-)


22

“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: 

10 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.


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 Example: (for someone who is 40) 220- 40 +10 = 180+10=190 190 x .72 = 136 190 x .85 = 161 range: 136-161

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.


24

    

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 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.


25

Chapter 3: The Ab Targeted Solution Exercises & Workouts Your 7 Day Ab “Targeted” Solution Protocols To Quickly Burn Off Lower Belly Fat The 12 Minute Workouts

Exercise Type

MONDAY Threshold Intervals

TUESDAY Metabolic Bursting

WEDNESDAY Metabolic Bursting

60 sec. bursts with 60 sec. recovery x5

20 seconds burst with 10 seconds rest x8

20 seconds bursts with 10 seconds rest x8

Bodyweight exercises or any of the cardio exercises below

Cardio Exercises Only


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



SATURDAY Optional Steady State / OldSchool Cardio 20-45 min.

SUNDAY Optional Steady State / OldSchool Cardio 20-45 min.

(or walk briskly)

(or walk briskly)

Any Cardio Exercises listed below

Any Cardio Exercises listed below

26

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

Acceptable exercises to use on Bodyweight Exercise Days (M, W, Fri):

Squats Bodyweight Squats


27

DB or Barbell Squat



Jump Squat


28

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

Lunges Forward and Reverse Lunge


29

Goblet forward or reverse lunge

Jumping Lunge


30

Burpees

Thruster – also called Squat Press


31

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).


32

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)


1-4 4-8

3. Cool Down

8 - 12


Optional 12 - 45


1-2 2–3

End Workout

    




33

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)


1-2 2 - 10

3. Cool Down

10 - 12


Optional 12 - 45


1-2 2–3

End Workout

    




34

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


1-5 5 - 40


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.


35

7 Day Ab Targeted Solution

Recommend Documents