THE 7 DAY SPOT REDUCTION SOLUTION BY SHAUN HADSALL and DAN LONG
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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.
Spot Reduction - " R e a l l y ? ? " 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 burn off fat in a specific area by myth. The consensus has been that you can only burn 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?
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 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 s p o t lipolysis lipolysis and increased blood flow in adipose tissue adjacent to to contracting skeletal m u s c l e ." . "
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 all the 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 was designed designed where where the muscles muscles of one one leg were trained while while the muscles 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.
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 fat tissue area (or "spot"). specific fat 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 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 (fat-burning) 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). How does exercise fit into this equation?
There are specific exercises 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: Solution: Your 3 step protocol to “target” and tone your most stubborn fat areas 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 tha t 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 areas, strategic exercise), you instantly create blood flow to your hard-to-get-rid-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...
Step 2: Naturally Release Fat Burning Hormones With High Intensity Bursting Exercises (“break apart” stubborn fat)
In order to burn fat directly from your problem areas, after you’ve created strategic blood flow, you need hormones . Otherwise your fat cells won’t be released properly and they’ll continue to stay “trapped” inside your body. Enter: Catecholamines
In case you haven’t noticed, training techniques like high intensity intervals (HIIT), has become very trendy trendy over the last few years because they typically help you get much faster fat loss results than traditional cardio. But there is one BIG problem with intervals. They do NOT adequately stimulate the hormones necessary to “release” stubborn fat into the blood stream. But when you perform a very hard, short burst of exercise (sprinting, jumping, cycling, bodyweight exercises, even your favorite cardio machine) similar to intervals, but shorter in duration, (only 10 to 30 seconds max) and harder in effort… your body will release unique fat burning hormones, called Catecholamines. These hormones are very powerful for several reasons, and they can help you make dramatic changes in the way your body looks, moves, and feels. Catecholamines are "fight-or-flight" hormones released by the adrenal glands in response to stress – stress – like like the high intensity exercise bursts mentioned above. They are part of the sympathetic nervous system and they naturally force your body to release Growth Hormones and free fatty acids (i.e. body fat) into the bloodstream.
Simply put, these hormones are scientifically proven to break apart stubborn pockets of body fat in the areas where you have created blood flow. That’s why this type of exercise approach gives you a strategic advantage that goes WAY beyond the scope of traditional cardio exercise or even interval training.
Short, high intensity exercise bursts set up your hormonal environment for legitimately targeting trouble spots and allows these fight or flight fat burning hormones work their magic. Now you just have to make sure you’re following Step 3 of the spot reduction solution to make sure your body doesn’t re -store the fat you just worked so hard to release. Sound weird? Let me explain:
Step 3: STOP Your Body From Restoring Fat (avoid re-esterification) Immediately after you finish the Spot Reduction Solution Protocol, free fatty acids will literally pour or "dump" into your bloodstream. This is where you can incorporate a sneaky strategy to burn them off, which can mean MORE fat loss. But if you’re not careful, research shows these fatty acids float around and can literally move from your upper body to your lower body (or some other trouble spot) and just be RESTORED RESTORED as bod y fat again.
Weird and wacky – wacky – I I know, but the human body is designed to be a survivor. So your body will do whatever necessary to protect itself by HOLDING ON to the stubborn fat you just worked so hard to release. This is a process called re-esterification and in order to stop this process you simply need to invest in the old-school stand by: Steady State Cardio
I know it gets a bad rap nowadays but when performed strategically, at the right times, old school aerobic exercise can burn off all the free fatty acids that have been released in steps 1 and 2. That’s why we’ve name it the Free Fatty Acid Finisher…. It literally “finishes” off your most stubborn fat. Now let’s get down to bizness The workouts. First, you’ll see your 7 day exercise schedule if you decide to follow the Fastest Week of Fat Loss Ever. Next, you’ll see a 5 day exercise SRS schedule you can use with your XFLD system. Then, after that, you’ll see your 2 different SRS protocols along with exercises you can use to target your trouble spots.
Your 7 Day Spot Reduction Reduction Solution Exercise Schedule Monday Cheat Day
Tuesday Wednesday Fast Day Higher Carb Day
Thursday Friday Fast Day Shake Day
Saturday Moderate Carb Day
Sunday Fast Day
Cheat Day Workout
Fast Day Workout
Cheat Day/Moderate Carb day Workout
Fast Day Training
Shake Day Workout
Cheat Day/Moderate Carb Day Workout
Fast Day Workout
SRS (Bursting Protocol)
SRS (Bursting Protocol)
SRS SRS (Steady (Bursting State Cardio Protocol) Protocol)
SRS SRS (Steady (Bursting State Protocol) Cardio Protocol)
SRS (Bursting Protocol)
Diet
Cheat Day
Fast Day
Shake Day
Cheat Day/ Moderate Carb Day Workout (morning or afternoon)
Fast Day Workout
Shake Day Workout
(optional) SRS (Bursting Protocol) (afternoon or evening)
(optional) SRS (Bursting Protocol) (afternoon or evening)
(optional) SRS (Steady State Cardio Protocol) session in the evening
Moderate Carbohydrate
Cheat Day/ Moderate Carb Day Workout (morning or afternoon)
(optional) SRS (Steady State Cardio Protocol) session in the evening
Proteinonly Depletion Protein Depletion Day Workout
(optional) SRS (Bursting Protocol) (afternoon or evening)
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)
–
–
Free Fatty Acid Finisher F inisher Directions and Guidelines Intensity Level Guidelines*
1) Maximum Fat-Burning Zone is 72-75% of Heart Heart Rate Max (220 – (220 – age age + 10 beats x .72 to .75) 2) Make sure to stay at same pace during the entire 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. 4) Type of exercise is optional; just follow the intensity guidelines at a steady pace for the time indicated.
SRS Steady State Cardio Protocol 3 Step Protocol
Goal
Directions
1. Targeted Exercise Pick 1 exercise of your choice targeting the area closest to your trouble spot Move immediately to Step 2
Create Blood Flow – Flow – Target Target Stubborn Fat Area –
Perform 5 sets of 15-20 reps each (75-100 reps) No Rest
2. Aerobic Phase: Steady State Cardio of your choice (running, biking, elliptical, or any cardio exercise)
Liberate and oxidize (i.e. release and burn) fat from localized area targeted in Step 1 –
15 minutes of aerobic exercise performed at 70-75% HRM (see guidelines above) No Rest
Create Blood Flow – Flow – Target Target Stubborn Fat Area See Step 2
Perform 5 sets of 15-20 reps each (75-100 reps) No Rest
Move immediately to Step 3 3. Targeted Exercise Pick 1 exercise of your choice targeting the area closest to your trouble spot 4. Move back to Step 2 and repeat Aerobic Phase
Aerobic Phase Directions Directions and Guidelines Guidelines Intensity Level Guidelines*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max (220 – (220 – age age + 10 beats x .72 to .75) 2) Make sure to stay at same 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 sl ow down you’re probably going a little too hard. 3) Type of exercise is optional; just follow the intensity guidelines at a steady pace for the time indicated.
Stomach Exercises Lower Abs:
Single Leg V Touch Ups - Alternating
1. Lying flat on the ground, with right arm extended straight above head, raise right arm and left leg, touching your toes, and return to floor. Repeat with left arm straight above head, lifting both left arm and right leg and touch toes, and return to floor. 2. Repeat for desired number number of reps.
Star Reverse Crunch
1. Lying on back, feet together, arms straight out to sides, lift legs straight up, and lift hips off ground. That’s one rep. 2. Return to start position and repeat for desired amount of of reps.
Stomach Exercises Upper Abs: Raised Elbow to Knee Crunches
1. Starting in Reverse Plank Position, lift left knee up while bringing your right elbow into your knee and back to start. Immediately lift your right knee up while bringing your left elbow into your knee and return to start. That’s one rep. 2. Continue for desired amount of reps.
Stability Ball Jackknifes
1. Lying on ground on back with stability ball under knees, with your arms on ground above head, palms up, lift upper torso off ground quickly, bringing your arms up and toward ground. 2. When in full sit-up position, slam hands on ground and immediately return to start position, hitting back of hands on ground. That’s one rep. 3. This exercise is a fast tempo exercises. Make sure to keep knees on ball at all times centered, and be sure to hit ground when in start position and when in sitting position for desired number of reps.
Stomach Exercises Obliques: Dumbbell Weighted Side Oblique Crunches
1. Sitting on ground holding holding a dumbbell on ends with both hands, feet together and knees bent up, sit back, keeping head and shoulders off ground. Lift body back up again, performing a sit up, and then immediately crunch to your left. Return to start positi on. That’s one rep. 2. Repeat for desired number of reps continuing to crunch on left side, and then repeat exercise, this time performing crunches to the Right side for desired number of reps.
Dumbbell Oblique Sit Ups (Toe to Heel) w/Shoulder Raise
Alternate view of toe toe to heel heel position:
1. Lying on Right side, on Right elbow, 1 dumbbell* in Left hand, and feet in an offset Toe to Heel position as shown above, raise feet and Left arm/shoulder as high as you can, and then lower to start position. Repeat for desired number of reps, and repeat lying on Left side, on Left elbow, with a dumbbell in your Right hand. 2. Repeat for desired number number of reps.
*This workout can be done without a dumbbell. Adding the dumbbell adds more resistance.
Glutes/Butt Exercises Plyo Bench Jumps
1. Standing in front of bench, bend knees slightly and jump on bench. Step down down and repeat. 2. Repeat for desired number number of reps
Straight Leg Bent Overs w/Dumbbell
1. Stand with feet shoulder width apart, legs straight, and a dumbbell in each hand, held in front of thighs. 2. Bend at your hips, without moving your knees, and lower torso until it’s almost parallel to floor. Pause, and raise torso to starting position, squeezing your glutes. 3. Repeat for the desired number of reps.
Static Low 90° Squat Dumbbell Hold w/Hop
1. Standing with feet shoulder width apart, dumbbell held horizontal in both hands in front of you, as shown, squat down with knees 90° parallel to floor. Hop up in that position, landing in the low 90° position. 2. Repeat for desired number number of reps.
Walking Forward/Reverse Lunge w/Dumbbells
1. Standing with feet together, together, holding a dumbbell in each hand, step forward with your right leg, lunge forward with your right foot until your thigh is parallel with the floor, keeping your back straight and chin up, and then stand. 2. Immediately step forward with your your left leg into a lunge and return to standing position, and then push off with your left foot and step back with your left leg, being sure not to touch ground until you land in a reverse lunge position and stand. 3. Finally, take a step back immediately with your Right leg, being sure not to touch the ground until you land in a reverse lunge position and stand. 4. That’s one rep. Be sure to keep your core engaged at all times during this exercise to maintain balance. 5. Return to the starting position position and repeat exercise, lunging forward with your Left Leg first. Repeat for the desired number of reps.
Arms/Triceps Battle Ropes
1. Starting in a wide foot stance, holding tsunami ropes in your hands (with ropes pulled as far back as you can go so there’s minimal slack), get a good tight grip, and start to force the rope up and down powerfully and quickly. This will start to create the wave action or Tsunami effect, which will make the rope start to flow. With enough force, you will be able to create a wave all the way through to the end of the rope. 2. Continue the up and down movement for desired amount of time. Your goal is to keep the Tsunami rolling nonstop all the way to the end of the rope for the desired amount of time/reps.
Inverted Bench Dips
1. Holding onto bench with hands, facing away from bench, with feet pointed upward, and balanced on your heels, lower your body down and then back up. That’s one rep. 2. Repeat for desired number of reps.
Triceps Kickbacks w/Dumbbell
1. Standing with feet in an offset foot position (one in front of the other), holding a dumbbell in each hand by your chest, with body bent forward, extend arms straight back behind you and at full extension, turn wrists out so that palms are up. Immediately return to start position. That’s one rep. 2. Continue for desired number of reps, keeping a steady tempo.
