How To Burn Fat and Develop A Lean Body!

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NO PART of this publication may be reproduced, except for use in review, the reproduction or utilization of this work in any a ny form or by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Requests to the publisher for permission to use any content contained within this report for review purposes should be addressed and mailed to: Athletic Body System, C/O VIP Training, 37A Lohunda Park, Clonsilla, Dublin 15, Ireland. DISCLAIMER

This e-book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Information outlined herein should not be adopted withou withoutt consul consultat tation ion with with your your health health profes professio sional nal.. The author authorss are not medica medicall doctor doctors, s, regist registere ered d dietic dietician ians, s, or clinic clinical al nutrit nutrition ionist ists; s; the author authorss are fit fitnes nesss and nutrition consultants. Use of the information herein is at the sole choice and risk of the reader. The authors are neither responsible, nor liable for any harm or injury resulting from this program or the use of the information described herein.

THE ATHLETIC BODY SYSTEM - FREE REPORT TH E A TH T H L ET ET I C A PP PP R O A C H TO D EV E V E LO L O P I N G A L EA E A N B O DY DY Discover The Athletic Approach To Getting Lean and Build Your Best Body Ever!

Introduction

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Chapter 1

The 3 KEY areas you must address to develop a lean body

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Chapter 2

The better way to faster and more consistent fat loss progress Page 13

Chapter 3

Why you must train fast if you want to get lean fast

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Chapter 4

How to develop abs without gimmicks or endless cardio

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Chapter 5

The top 5 exercises for developing a lean body

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Conclusion

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About the authors

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© 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT

We want to welcome you to our report “The Athletic Approach To Developing A Lean Body.” Before we plunge in, let us first tell you a little bit about why you should listen to what we have to say in this report on the matter of health, fitness, fat loss, and developing a lean and athletic looking physique. Over the last 15 years we have either been training for our own chosen sports, training othe others rs (ath (athle lete tess an and d no non n athl athlet etes es alike alike)) or wa watc tchi hing ng an and d obse observ rving ing ma many ny othe otherr individuals train using various training methods and approaches. We have been athletes, trained as athletes, worked with athletes, trained like gym rats, worked worked with gym rats, as well as the general public, who without our assistance assistance and direction would have automatically trained like a gym rat (or endurance athlete) simply because they were in a gym, and that’s how you train in a gym right? I mean it doesn’t matter who you are, what your goals are, what training experience you have, or what type of body or look you’d ultimately like to achieve, if you enter a gym, you should just train like everyone else, right? GUYS over here for some heavy “ego” benching to start off your session, then it’s over here to stand in front of the mirror so you can perform any and every exercise where you can admire yourself whilst you lift. What about legs and the backside of the body? Ahhh sure who cares, when your out in the bars and clubs at night, the ladies can’t see your legs through those baggy jeans and it’s not like the ladies actually find a guy with a good set of legs and well developed glutes attractive. Nah, women just want a guy that looks buff in his tight t-shirt, it doesn’t matter if you have a potbelly beneath or match stick legs inside those baggy jeans. NOW LADIES, you see that tiny little area in the corner way over there, the area with the sign that says “LIGHT RESISTANCE AREA”, that’s your territory, so stay there with your little rainbow coloured dumbbells and you’ll do just fine. Ohhh and ladies, never dare to leave this area, because to do so might actually cause you to start seeing some real progress and results, and you don’t want that now do you??? Now how often do you find yourself glaring at an Olympic or pro athlete on your television screen or staring at the fitness model on the cover of a popular health and fitnes fit nesss magazi magazine, ne, ama amazed zed by their their physiq physique ue and level level of leanne leanness, ss, won wonder dering ing to yourself if you could ever look as good as they do??? Athletes embody the word athleticism and there appears to be something very striking about the lean look of an athlete’s body that seems to appeal to the masses. © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT Whether it be the muscular limbs and abs of Olympic sprinters, or the lean legs, tight bums and flat stomachs of female pole vaulters and volleyball players, there appears to be an athlete out there we all find as having “a body to die for” as they say. There are so many sports and so many athletes out there with great physiques, but which sports and which athletes have the type of physique that’s most desirable? Now we don’t have anything against endurance based sports, such as middle and long dist distan ance ce runn runner erss or tria triath thle lete tes. s. Thes Thesee are are trem tremen endo dous us athl athlet etes es an and d th thee trai traini ning ng requirements for these events are incredible and the athletes who partake in these disciplines deserve the utmost levels of respect and admiration. However from a physique stand point, very few guys and girls would choose these athletes as having the type of physique they would most desire. From our personal experience carrying out consultations and working with clients, we have observed that it’s the non endurance based athletes who appear to have the most sought after bodies. In fact we recently carried out a survey online called “The ULTIMATE Body Survey” in order to see what physique type or look most people would like to achieve and found found most desirable. desirable. The lean and athletic athletic look won hands down. To see the results of the survey click here! here! So, if the majority of us don’t want to develop the body of an endurance based athlete, then why on earth do the training programs (especially fat loss programs) of so many people resemble that of an endurance athlete? Yes endurance athletes are skinny, but are they lean and do they have enough muscle to pull off a good look? The same goes for performing old school body building programs, why would anyone train like a body builder if a body builder’s physique weren’t the desired outcome they want to achieve? Just because you enter a gym, which is the training ground for the majority of body builders, doesn’t mean you should train like a body builder or take advice from them, as helpful as they are trying to be. They do not know your training background, goals and objectives, so they can’t guide you in the right direction. You can however, learn a lot from body builders in terms of commitment and discipline. Ok so maybe we’re been a bit harsh here, but we will not sugar coat the issues in this report, we’re going to tell you what we see so many people do that’s wrong and explain to you what’s wrong about it and what the alternatives are for better and faster results.


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THE ATHLETIC BODY SYSTEM - FREE REPORT Many areas need to be addressed if you want to take your body to an extremely LEAN and ATHLETIC state. You DO NOT need to train endlessly, but you must learn how to train more effectively and with appropriate levels of intensity, maximizing your time and ultimately maximizing your results!!! So, if you truly want to learn how to burn fat fast, improve your health, skyrocket your levels of conditioning and develop the lean look of an Olympic calibre athlete or fitness cover model, then listen closely to what we have to say in this report. What we say might shock you, but we hope it shocks you into taking action and encourages you to finally start working towards developing the look and body you’ve always wanted.

Your lean body coaches,

Bryan Kavanagh, BSc, CSCS

Ian Graham, CPT, USA Track & Field Level II Coach Co-Authors of Athletic Athletic Body System


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The 3 KEY KE Y Area Areass You MUS MU S T Addre Address ss For Dev Devel elop oping ing A Lean Body So what are the 3 key areas that must be addressed for developing a lean body? The 3 key areas you will need to address in order to develop a LEAN body are… 1. Your Your Mi Mind ndse sett 2. Your Your Trai Traini ning ng 3. Your Your Nut Nutrritio ition n

Let’s look at each of these in a little detail, and let’s start with the most important of the 3 ingredients. As important as training and nutrition are to your success, your mindset is the most crucial ingredient ingredient of all. If you really want to succeed and transform transform your body into a lean state then start by addressing the way in which you think about your training, your nutrition and ultimately your body. ‘If your mind is weak, your body will be weaker’ Ian Graham When it comes to your mindset or way of thinking in relation to training and nutrition, you may need to eradicate some misconceptions or myths you’ve been fooled into believing. Many of these will be addressed later on and in the ‘Athletic Body System’, but for now just know that your mindset may need a bit of work or tweaking to get you into the right frame of mind in order to become successful. There’s a lot of bad information around, so choose wisely the information you put your faith in. ‘You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.’ Adlin Sinclair

You MU M U S T Develop Develop The Athletic Mindset Mi ndset Athletes not only develop rock hard bodies, but they also develop rock solid mindsets. It’s their mindset and approach to goal setting that enables them to achieve their goals and ultimately their physiques. You see athletes are not necessarily concerned with their physiques. Fat loss, muscle gain or looking better for the beach come summer time is not their goal. They’re not concerned with these matters like the regular gym goer who adopts the fitness or fat loss mindset. © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT Think about a regular gym goer who adopts this fitness or fat loss mindset. What’s their focus? Well it’s to see physical appearance improvements, and there is nothing wrong with that, we all want that. However, where most regular gym goers go wrong is in their approach to achieving a chieving these physical appearance improvements. The improvements they seek do not and will not occur simply by going to the gym and working out or by simply hoping the happen. You must plan for them to happen. As I said athletes athletes are not necessarily necessarily concerned concerned with their physiques, physiques, yet they tend to have incredibly lean physiques, the sort of physique the majority of people would like to develop. So what do athletes do differently??? d ifferently??? Well the most important thing they do is they DO NOT focus on the outcome they are seeking. An athlete’s goal is to improve his or her sporting performance. Now in order for him or her to do that they need to focus on improving the physical performance traits of their chosen sport! So a sprinter obviously wants to become faster, but he does not become faster by simply focusing on speed training alone. He will need to address all the relevant speed performance related qualities. So for the person seeking physical appearance improvements, whether it is fat loss or muscle gain, should focus on improving their physical performance. They should want to see improvements in strength, speed and their conditioning levels. They should not get overly caught up with the scales, etc! If your performance is improving then your physique will also be improving! It’s as simple as that! Athletes also have PASSION and you’ll want to develop PASSION too! Remember the abbreviation PASSION and apply it to your own goal(s). P = You must PLAN A = You must take ACTION and put your plan into ACTION. S = You must have SELF BELIEF and begin with SUCCESS IN MIND. S = You must find SOCIAL SUPPORT and SURROUND yourself with positive people. I = You must be INVESTED physically, emotionally and financially. O = You must identify any and all-potential OBSTACLES. N = You must develop a NEVER GIVE UP attitude.

Now we go into much more detail on each of these topics in the ‘Athletic Body System’, but for now you should know that the main reasons people fail is not because of a lack of knowledge on what they need to do or because there is a lack of information available to them or because the people who are successful are holding onto all the so called “secrets.” “ secrets.” Get your mind in order, and your body will follow.


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THE ATHLETIC BODY SYSTEM - FREE REPORT Eating Eat ing Clean To Get Lean! To Eat Like An Athlet A thlete e Or Not?? Not ???? Nutrition is without a doubt the key ingredient if you want to develop a lean body. There’s no point in sugar coating the issue. If you want to get lean, you got to eat clean. But should you eat like an athlete??? You may have heard the recent discussions on the news (I heard them in Dubai so I assume everyone heard) about the athlete’s diets and the severe amount of calories they consume? This is by no means a new area of research. Research from as far back as the Helsinki Olympic games discovered that your average athlete at the games ingested a whopping 4335.8kcals/day?! Now I don’t know about you but weight restricted athletes COULD NOT POSSIBLY ingest that many calories/day and I’d say the ones that were in that range were 1) training with a serious amount of volume and 2) VERY LARGE ATHLETES! What I am trying to get at here is 12000 kcals of cheese sandwiches is NOT the way to go if you are seriously looking to achieve the lean athletic look. Try em. . NO cheese sandwiches! Just because Michael Phelps can doesn’t mean you can! Also, you might be surprised at how atrocious some athlete’s diets are and yet they still manage to get and stay very lean. This has a lot to do with their training intensity and overall volume of training. Michael Phelps may be eating 12000 kcals a day, but he’s also training around 30 hours a week. The idea that you should train like an athlete and eat like an athlete, if you want to look like an athlete, is not what we are encouraging here. We will look to utilise the nutritional programmes of 1) weight restrictive sports i.e. Boxing and Tae-kwon-Do and merge them with nutritional practices of the aesthetic athletes such as gymnasts and vaulters who need to keep their body composition in check in order to reach such extreme heights. FOOD PYRAMID!!! Please don’t tell us you follow the guidelines from the food pyramid??? Not that the food pyramid is completely bad or completely useless, but it sure does need some modifications to it if you want to fuel your body properly for your ‘workouts’ and develop a lean and a nd athletic body.

In the ‘Athletic Body System’ we will introduce you to the NEW Food Pyramid, which has been specifically arranged to help you properly fuel your body for your y our ‘workouts’ and help you in your quest of developing a lean body. You’ll love ‘The ABS Get Lean Food Pyramid.’


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THE ATHLETIC BODY SYSTEM - FREE REPORT Are Supplements Really Needed To Develop A Lean Body? Developing a lean body requires a lot of hard work and discipline, both in the gym and in the kitchen, but does it require the use of supplements, are they needed??? What we’re about to tell you in relation to supplements may not be pleasing to the ears of anyone involved in the development or sale of supplements, but it will no doubt be pleasing to your ears, that’s for sure. Prot Protei ein n powd powder ers, s, ma mass ss gain gainer ers, s, crea creati tine ne supp supple leme ment nts, s, diet diet pill pills, s, fat fat burn burner ers, s, fat fat blockers, metabolism boosters, and numerous other sorts of powders, pills and potions are readily available these days. Are they needed, are they useful, or are they simply help helpin ing g supp supple leme ment nt co comp mpan any y CEO’ CEO’ss beco become me wealt wealthi hier er?? Do th thee co comp mpan anie iess th that at produce produce these these products products really care about the quality quality and effectiven effectiveness ess of the product product and about the results you get from the use of their products? Or are they purely interested in making more and more money from this multi-billion dollar industry?

MY INTERESTING INTERESTING OBS BSERVA ERVATIO TION N FROM MUSCLE BEACH BEACH Now admittedly I have and you probably have and still are buying these products with faith that the label claims are true and in your naivety you will keep buying the same product in the hope that you will make substantial gains perhaps next month or year. The supplement(s) you choose will NOT make a drastic difference to your gains but they will help you keep record of what you are taking in and give you a push in the right direction. You’d be surprised to hear that a lot of athletes do nott take no take supp supple leme ment ntss an and d if th they ey do th they ey are are th thee basi basics cs.. Prot Protei ein, n, Ca Caff ffei eine ne,, Carbohydrate and Creatine. That’s it simple as that. I’ve seen some funny things lately regarding supplements. Some have even begun to get a following! During my recent visit to Las Vegas to the National Strength and Conditioning Association Annual Seminar I flew through LA and couldn’t help but go to Venice Beach for a ‘workout’ ‘workout’ and yes I done some curls! curls! I had to for the pictures! pictures! Anyway back to the story. I couldn’t help but noticing a lot of people were wearing a t-shirt with a ‘reputable’ nitric oxide supplement logo on the front. I did a little research and found that the t-shirt was FREE with a tub of this ‘wonderful supplement’. Lots of these t-shirts equal lots of this supplement being sold. There was another small observation I made; NOT ONE of the individuals sporting these t-shirts were in REASONABLE condition never mind GOOD or EXCELLENT condition. Ill let you draw your own conclusions.

Bryan Kavanagh


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THE ATHLETIC BODY SYSTEM - FREE REPORT DO YOU YOU BELI EV E IN THE TO TOOTH FAIRY??? I remember a day last year when I was training in the gym I was running personal training services from. I had a guy approach me in between sets and asked me if I had heard of some new supplement. I can’t even remember the name of the supplement to be honest. I told him I had never heard about it. The guy kept raving on about it, about how it’s this new supplement from the states, about how it’s “supposed” to do this and that. No doubt he probably read about it in one of the popular muscle mags. I continued to tell the guy I had never heard of this particular supplement and that I don’t buy into the marketing hype of supplement companies, and that the vast majority of supplements are a total waste of money. He was persistent, so I stopped him in dead in his tracks and asked him a question. I asked him if he believed in the tooth fairy when he was younger. He gave me a very odd look as you could imagine. I don’t know if he actually gave me a yes or no answer, but I went on to ask, you do know the tooth fairy doesn’t exist? He laughed... as did I. Then I simply told him that we all believe what we want to believe, and if he wants to believe in taking worthless supplements, that are nothing but a waste of his money that he can, but I personally prefer to believe that my own bodies biochemistry, proper training, healthy nutrition and thee use th use of some some effe effect ctiv ivee an and d prov proven en supp supple leme ment ntss such such as Wh Whey ey Prot Protei ein, n, Creatine and Caffeine is what’s going to get me the best and fastest results.

Ian Graham Graham Now please don’t get us wrong here, we are not against supplements or supplement companies. We use supplements ourselves, we use what works and we have also used supplements that don’t work, supplements that were nothing more than a waste of our money. What we are against, is you been fooled into wasting your hard earned money on worthless supplements. Supplements can help you accelerate your results, but don’t be fooled by supplement company... 1. 2. 3. 4.

Lab Label clai claims ms Endo Endors rsem emen ents ts Adve Advert rtis isem emen ents ts Before Before and after after photos photos © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT With the ‘Athletic ‘Athletic Body System’ System’ you’ll receive a FREE BONUS report on supplements called “SUPPLEMENT SHOCKERS”, the information in which may shock some of you, but the information is been provided so that you will never again be fooled into wasting your hard earned money on useless supplements, that are way overpriced. Save your money for buying a new swimsuit, because after you use the ‘Athletic Body System’ you’ll need one. Let’s now go on to chapter 2 and look at training and it’s importance in developing a lean body, and what type of training you should be doing in order to attain a lean and athletic looking physique!


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The Better Way To Faster and Consistent Fat Loss Progress Athletes need a lot of horsepower for their ‘engine’! Muscle is like a furnace and calories are its fuel. More muscle = bigger furnace? At rest each pound of muscle mass requires around 50kcals/day for maintenance. To build it on the other hand it has been reported to be in the region of 300-500kcals/day to gain only 2lbs/ week. That’s a lot lot of ener nergy! gy! Now if th this is musc muscle le is acti active ve it wi willl burn urn calo calori ries es at a rate rate th thaat corresponds with the demands being placed on it. There is an important distinction to be ma made de here ere. Aerob erobic ic an and d card cardio iova vasc scu ular lar trai train nin ing g are are not th thee sam amee th thin ing. g. Cardiovascular exercise refers to the heart, lungs and vessels of the body working at an accelerated rate to sustain exercise. Aerobic exercise refers to the use of oxygen to burn fuel for energy.

Aerobic Aerobic Exercise Is Limited, Especiall Es pecially y For Fat Loss L oss!! Why is this important? Aerobic exercise is limited; in other words, once oxygen become becomess lim limite ited, d, you are no lon longer ger doing doing aerobi aerobicc activi activity. ty. While While cardio cardiovas vascul cular ar exercise is maintained as long as the muscles of the body are working, aerobic exercise by its very nature nature must be done at a low enough enough intensity intensity to ensure adequate oxygen consumption. Here’s the problem. In order for the body to get leaner, it must be contin continual ually ly challe challenge nged d with with increa increasin sing g intens intensity ity.. Aerobi Aerobicc exerci exercise se has a builtbuilt-in in intensity ceiling and therefore becomes a limiting factor for adaptation. Now if you are looking to get lean it makes sense to put demands on the muscle and get it to burn calories. Does 15 minutes jogging followed by 30 minutes on the crosstrainer sound familiar to you? What if I was to say that you could divide that time by 3 and get 2-3 times the benefit? If you train at steady state intensities and perform typical endurance type activities you will do exactly that; increase your endurance! This equates to you utilising energy more economically, increased running economy and lower resting metabolic rate. In other words you just made it HARDER for yourself to burn off that same amount of energy in your next session. WELL DONE! Well done if you are training for an endurance event. Not if you want to look and feel lean and athletic. We mentioned speed and power athletes earlier in the report. Sprinters, pole vaulters etc. Do you think a sprinter or pole vaulter EVER goes for a long slow jog? Of course they don’t, not only is it useless to them its counterproductive! © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT Actually, here’s a quick question for you. Who’s generally leaner and reaches lower bodyfat levels, sprinters of distance runners? DISTANCE RUNNERS, Ehhhh sorry, that’s the wrong answer! Distance runners are lean, there’s no doubt about that, but they are not leaner than most sprinters, they are simply skinnier. Becoming skinnier should never be your goal, becoming leaner, holding onto your muscle and burning off the excess fat, is what you should always be aiming for.

Train Metabolically For Fat Loss, Not Aerobically! Research has shown that it is not just what happens DURING exercise, but also what happens AFTER exercise that makes a difference. Have you ever walked up a large hill? (I certainly hope so) When do you breathe the hardest during the activity? It’s not until you reach the top of the hill that your body really begins to gasp for air. In exercise research, this is known as EPOC (Excess Post-Exercise Oxygen Consumption). ABE (After Burn Effect) as Ian likes to call it, ahem NERD! Haha. It basically refers to a physiologi physiological cal elevation in metabolism metabolism.. This is why you need to ‘Think ‘Think OUTSIDE OUTSIDE The Workout’. The exercise routines or training protocols you use must have a POSITIVE impact on your metabolism not just during the activity but after the completion of the activity also. We always like to bring adaptations back to evolution. When our ancestors had to kill their dinner or avoid being eaten, their level of fitness and the capacity to adapt determined success or failure, life or death! Every time he missed a kill or barely escaped being dinner, his body got leaner, faster, and stronger in order to survive. Okay so we know that interval training (alternating between high-intensity and easy recovery periods) helps your heart work more efficiently and burns calories in record time. Don’t we? New research from the University of Guelph in Ontario shows that it also increases the amount of fat you burn during your OTHER workouts too. In the study, women cycled for four minutes at 90 percent of their max, rested two minutes, and repeated the pedal/rest interval nine more times. After doing these hour-long workouts (called HIT for high-intensity training) every other day for two weeks, the women used 36 percent more fat for energy during a low-intensity 60-minute ride than they did before the study. Intervals improve your ability to use fat for fuel. This does not mean you have to do 60 minute interval sessions on the stationary bike. It means that if you replace your typical cardio session with a HIT routine, you'll amp up the fat burning effect of your lower-intensity workouts, too. © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT E X I T The ‘Fat Burning Zone’ Now! I know what the HIT skeptics are saying ‘but you have to work in the ‘fat burning zone’ well we’re telling you to exit the fat burning zone immediately! >30% max HR work is not only time consuming and counter productive its BORING!! And not only is it boring but the very nature of aerobic exercise is to increase endurance. . if you increase endurance you also become more economical with substrate (fuel) and this ladies ladies and gentlemen gentlemen means the hour on the treadmill you done last week is going to burn a hell of a lot less calories than the hour you done last month! Your body has simply done as it’s told and devised a way for you to complete the hour session without burning as much energy. . it’s a survival mechanism and its VERY efficient! Not only will your body adapt in the short term but it will also adapt to it in the long term. Your body also becomes accustomed to the movement pattern you have been doing and adapts accordingly! If I told you to carry a large box from one side of the room to the other would you a) pick it up in one hand and hold it over your head or b) bend your knees squat over the box and carry it close to your centre of gravity? The second one right? You would make it easy for your self! That is exactly what your body does. Your metabolism knows exactly what demands are being placed on it and exactly what muscles are firing and can coordinate them accordingly. Make it easy for itself!! With the ultimate result of reducing the net amount of energy as the workout goes on. Energy production is NOT linear doing cardio! ALL fat loss training protocols protocols should have a ‘METABOLI ‘METABOLIC’ C’ component component to them. For exampl example; e; resist resistanc ancee traini training ng plans plans attack attack the muscle muscle and muscle muscle is metabo metabolic licall ally y active. When you attack your muscles via resistance training the muscle fibres become damaged (tiny microscopic tears) and they need time and energy to repair and grow back stronger. This repair process is costly and heightens metabolism! Circuit training and interval training protocols have an even bigger metabolic emphasis. Their primary function, along with conditioning, is to cause EPOC or the desired after burn effect! Turning your body into a fat burning furnace!

The The # 1 Thing You MU S T Do To Lose Weight and and Look Great Great is the ultimate training mode for burning fat. Not Intervals and not cardio cardio,, ‘Resis ‘Resistan tance ce Traini Training’ ng’ takes takes the crown crown here. here. STOP STOP perfor performin ming g endles endlesss amounts of typical cardio and hand up your cardio king or queen title today please! By nature nature resist resistanc ancee traini training ng involv involves es traini training ng near near maxima maximally lly and when when perfor performed med correctly it can simulate interval type work and cardio dio combined! While simultaneously using a lot of energy to recover from the resistance training session and adding some high quality muscle which will serve to increase baseline metabolic metabolic rates. There are four reasons why resistance training is the PRIMARY fat burning tool. RESISTANCE TRAINING TRAINING


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THE ATHLETIC BODY SYSTEM - FREE REPORT Ok so your already lean and fat loss does not concern you? Adding some extra muscle whether your male or female will DEFINITELY make you look and feel far healthier! Remember our athletic body survey? Most people desire the athletic look and also find the athletic look more appealing in the opposite sex! LIFT WEIGHTS! Still not convinced? Being strong is COOL! Now I am by no means big but for my size I am fairly strong. I get it all the time ‘wow that’s heavy’ or ‘there’s something wrong with you’ etc. and more often than not its guys that are bigger than me saying it. This, to me is much more gratifying than ‘whoow your hoooge’ or ‘lookin’ swole’ nah, I prefer the strong one! LIFT WEIGHTS! In the Athletic Body System we will go further into detail on why you should be using resistance training methods if you are serious about burning fat and getting lean!


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Why You MUST MU ST Tr Trai ain n FAST If You Wan Wantt To Ge Gett LE LEAN AN Fa Fast st Athletes spend the vast majority of their training time performing activities that require them to move their bodies or body parts at high speeds. Even when they do slower activities, such as static type lifts in the gym, they will still aim to explode the weight up, or they may do some explosive exercise afterwards. They will rarely be found training slow. Their sport or event discipline requires them to be fast and dynamic, so they need to train in a similar manner, they need to be specific with the training they perform. You should take the same approach when it comes to accelerating your fat loss results. Don’t do too much slow stuff, think of it like this, SLOW MOVEMENT = SLOW PROGRESS. A Study carried out recently found that 2 groups of subjects lifted their calculated %'s of their 1rep max (1RM) for the SAME amount of volume of training. One group lifted at a fast tempo (2-0-X) the other group lifted at a slow tempo 2-0-2. The Results indicated that the ‘Fast’ group had a significantly greater elevation in metabolism 5, 10 and 30 minutes post exercise. Burning FAT whilst I’m at home on lying on the couch? YES PLEASE! Now this doesn’t mean that you should perform every single exercise as fast as possible or that you should move about the gym like you are Usain ‘The Lightening Bolt’ Bolt (Fastest man on the planet, just in case you’re wondering!). It simply means that you need to start incorporating some exercises and or training routines that will either require you or encourage you to move your body or body parts fast. Just as athletes are told to think fast and train fast if they want to be fast, we are telling you to Train FAST, if you want to start accelerating your fat loss efforts and want to get Lean FAST. The ‘Athletic ‘Athletic Body System’ System’ will show you exactly what activities you should use, how and when to use them and how to progress to these activities if you’re currently not in a position right now to take advantage of them. That’s the beauty of the ‘Athletic Body System’. Once you’re in a position to move onto these types of activities, you will further accelerate your progress. In the ‘Athletic ‘Athletic Body System’ System’ we’ll also clean up the cardio confusion once and for all, as well as introducing you to ‘The 3 C’s of Cardio Training’, so that you know what modes of cardio training to use, when to use them and how often to use. You’ll NEVER be confused about cardio training again! © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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How Ho w To De Dev velop ABS Wit Witho hout ut GIM M I C K S an and d END ENDLE LES S S Ca Card rdio io You will NEVER see an athlete performing crunches on an ab cruncher or even on a swiss ball. Truth is they don’t have to! Abdominal training has been popularised by equip equipmen mentt man manufa ufactu cturer rerss as involv involving ing crunch crunching ing moveme movements nts involv involving ing excess excessive ive spine flexion. Know why they say ‘bend your knees’ when you are picking up something heavy? To prevent spinal flexion. . what are you doing when doing sit ups? Flexing your spine! Your spine is not supposed to flex excessively it was built and supported with a range of different ‘core’ muscles in order to STABILISE it and RESIST RESIST rotation rotation and hyperexten hyperextension! sion! The lumbar lumbar spine is made to be stable therefore therefore the musculature around it needs to be trained for stabilisation and anti rotation. Picture the mechanics of sprinting; opposing the powerful leg movements of the sprinter makes the abs strong and functional. Or the anti hyperextension, anti rotation mechanics behind throwing a javelin. No crunches in sight! They simply do not make sense! Don’t believe me? Look at the size of each individual ‘muscle’ of a ‘six pack’ small isn’t it? Now compare it to a muscle built for flexion such as a bicep. The mechanics are simply different! Stop flexing your lumbar spine. . PLEASE! Something For You To Do… Next time you’re at the gym or wherever it is that you train, take a look around and observe what people are doing. Do you see the leanest individuals performing endless abdominal work or are they focusing on performing bigger movements, bigger lifts, etc? How about the people with the beer bellies and those who are far from been lean, what are they doing?

You’ve You’ ve no doub doubtt hear heard d th thee sayi saying ng “It’ “It’ss th thee litt little le th thin ings gs th that at ma make ke th thee bigg bigges estt difference”, well when it comes to training forget that quote, because when it comes to trai traini ning ng it’s it’s th thee big big th thin ings gs (big (big mo move veme ment ntss an and d big big lift lifts) s) th that at ma make ke th thee bigg bigges estt difference in your physique development. The Best AB Exercises Are Not AB Exercises You need to understand that isolation based abdominal exercises are not the best abdo abdomi mina nall exer exerci cise ses, s, espe especi cial ally ly if th thee goal goal is to rid rid your your mi mids dsec ecti tion on of stub stubbo born rn abdominal fat.

Look at typical abdominal exercises for a moment, what do they require you to do? Well the majority of them require you to lie down, LIE DOWN??? Why on earth would you want to lie down at the gym, you’re there to move, not to sit down or lie l ie down, do that at home later. © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT These exercises also require you to isolate a very small area of muscle on the body, but we want you to attack as much muscle on the body as possible, especially when seeking fat loss results. Now, you’re probably going to tell us that these exercises give you a “burn” so they must be effective? NO, just because you feel a burn doesn’t mean it’s an effective “fat burner”, nor does it mean that it’s targeting your stubborn abdominal fat, let’s not get into a discussion on spot reduction here.

Just 2 samples of the dozens of exercises you’ll discover within the ‘Athletic Body System’

Anti-rotational exercises, exercises that stabilise your lumbar spine and utilise the mobility of the thoracic spine, and the best exercises for targeting stubborn belly fat are outlined in the ‘Athletic ‘Athletic Body System ’


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The TOP 5 Exercises For Develo Developi ping ng A LE L E A N Body OKAY so you’re probably thinking we are going to simply list 5 exercises and that these are the only 5 or top 5 exercises you should utilise. Well that’s not our intent here. Here we are going to list the ‘TOP 5’ exercise activities you should engage in and they are… 1. 2. 3. 4. 5.

Free Free Weigh Weightt Traini Training ng Exerc Exercise isess Bodywe Bodyweigh ightt Traini Training ng Exerc Exercise isess Stabil Stabiliza izatio tion n Exerci Exercises ses Spri Sprint ntin ing g Jumping

1.

Free weight training exercise will recruit more muscle and involve a LOT more stabil stabilisa isatio tion n and EFFORT EFFORT to perfor perform. m. This This EFFORT EFFORT means means calori calories es burned burned.. Period. Sitting on a machine like a creep and performing restricted movements with a set movement pattern is STUPID.

2.

Bodyweight training exercise is hugely UNDERRATED ‘I can bench 200lbs I don’t need to do push ups’ well you missing out! Bodyweight training is a DIFFERENT range of motion to any weighted exercise! In a bench press the weight is moving, in the push up your body is moving AND your abs are braced AND it’s a more NATURAL movement. DO BODYWEIGHT EXERCISES.

3.

Stabilisa Stabilisation tion Exercises Exercises sing single le leg/ leg/si sing ngle le arm arm exer exerci cise sess recr recrui uitt much much mo more re muscle and require MORE EFFORT to perform them and help prevent injuries. They also work your abs like nothing else!

4.

Sprinting it the KING of fat loss, lean legs and athletic abs. High intensity, expl explos osiv ivee powe powerr an and d meta metabo boli licc co cond ndit itio ioni ning ng mi mixe xed d wi with th an anti tiro rota tati tion onal al ab developing movements. Your wondering ‘why the hell am I not sprinting?’ aren’t you!?

5.

Jumping , the explosive power of a sprint but STATIONARY. Very easy to introduce in confined space. I don’t think the gym owner would appreciate you bailing across the gym floor in i n full sprint mode! © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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We ho hope pe you you foun found d th this is smal smalll piec piecee of info inform rmat atio ion n usef useful ul an and d also also mo moti tiva vati ting ng.. Developing a lean athletic body is not all about the physical training and nutritional strategies employed, the mental aspect must be addressed, as we feel that’s the key and an d mo most st ofte often n th thee mi miss ssin ing g ingr ingred edie ient nt in th thee succ succes esss reci recipe pe of atta attain inin ing g an and d maintaining a lean and athletic looking body. Many programs and systems however fail to properly address this mental aspect, so that’s why we hit home hard on that point. In the Athletic Body System e-books we go into a little more detail on the mental aspect and the goal setting process, but still we keep it relatively simple, as things to not need to become overly complicated. Developing a lean athletic body does require, like anything that’s meaningful, a great deal of hard work and commitment, but the reward at the end of the day tastes better than anything. As Bryan likes to say, “Nothing Tastes As Good, As Lean And Athletic Feels” Our Athletic Body System teaches you how to use the athletic approach to develop an incredibly lean and athletic looking body. The Athletic Body System is not simply a training or nutrition system, everything you need to succeed is covered, including lifestyle management issues, goal setting, motivation and much more. The system is not based on any set number of days. A lot of programs nowadays are based on a 3 day per week plan or a 4 day per week plan, or a 12 week plan! The Athletic Body System is different. Not everybody hates to train or workout, some people actually love to train and like to do so 4 or more days per week. Their training is simply sub-optimal and something is missing! The Athletic Body System let’s you decide how many days to train and how much time you have to train, then the system provides you with all the information and workouts to employ based on your own selection criteria. If you’re someone who hasn’t got the time to train more than 3 days per week, the system shows you how to maximize your training time in order to get the most out of those 3 days based upon your own personal goals. However, if you’re someone who really likes training and wishes to train 4,5 or even 6 days per week, the system will show you how to construct your training plan in order to maximiz maximizee your your traini training ng effort effortss and result results, s, whilst whilst avoidin avoiding g over over traini training ng and physical or mental burn out. © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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THE ATHLETIC BODY SYSTEM - FREE REPORT The ‘Athletic ‘Athletic Body System’ System’ is a coalescence of information and training practices from a range of disciplines, we selected the most important information and combined it with nutritional practices and lifestyle management practices, made it ‘user friendly’ and all this information is available to you. Here’s to you getting lean and athletic!!!

Your lean body coaches,

Bryan Kavanagh BSc, CSCS

Ian Graham, CPT, USA Track & Field Level II Coach Check Out Athletic Athletic Body System Now For Full Details!


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With Th The e ‘Athle ‘Athletic tic Body System’ System’ Robert Robert Discovered How To Stop Stop Wasting His Time Time With Endless Cardio, Cardio, Severe Severe Calorie Restric Restriction tion and S weat Suits, Suits, To To FINA L LY Start Start Burnin g Fat Fat Fast Fast and and Get Get Lean and Athleti Athletic! c!!!!

Hear what Robert has to say about the Athletic Approach. . . ‘I was training hard I’d do well right? Not really… I had been so fatigued and practically starving myself for over a week coupled with extended periods of running up to 15 miles a night and performing 18 rounds of conditioning work in the run up to the weigh in. I made the weight but I was so fatigued and had eaten so little that I couldn’t eat afterwards and ended up losing the fight and retiring in the 3rd round of the semi final. I knew I was better than this I knew something had to change but I didn’t know what… so what did I do? Trained more! For the next 6-8 months I trained even harder and still no change. I struggled with weight and observed no change in performance or my physique. So I decided to approach Sport Scientist and top trainer Bryan Kavanagh and asked for his assistance with my training and nutrition. He outlined a simple plan for me to follow and needless to say my performance skyrocketed, along with my physique! Today I am 5% bodyfat and feel GREAT!! I’m exactly the same weight in the before photo as I am in the after photo!I am currently living the dream in Las Vegas boxing out of a Top Rank Gym. I am getting the best training and sparring in Las Vegas and have great aspirations! Now that I have the Athletic Body System to keep me LEAN and ALWAYS make weight I cannot fail!’ ‘You will not win, because I will not lose’ Robert Gorman Check Out Athletic Athletic Body System Now For Full Details! © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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Ian Graham Biography Ian got involved in sports and fitness training from a relatively young age. It was in secondary school, when in started running cross-country and track that he started developing his interest in sports training, fitness and physique development. Ian quickly ditched the cross-country and focused his attentions on the speed and power events of sprinting, long jump and triple jump. It wasn’t until Ian started training for these events that he personally began to notice real changes in his own physique and further stimulated his interest in training and physique development. Ian competed in the sport of track and field for many years and won many medals at the juvenile, junior, Under 23 and senior level, including a national junior title in the long jump in the year 1996. Over Over th thee past past few few year years, s, Ian Ian ha hass orga organi nise sed d an and d succ succes essf sful ully ly ran ran seve severa rall spor sports ts performance and functional training seminars, with some of the world’s best sports performance coaches and trainers. He is a Certified Personal Trainer and a Certified Level II USA Track & Field Coach in the Sprints, Hurdles, Relays, and the Jumps events. Along with Bryan, Ian operates a small personal training company in Dublin, Ireland called VIP Training or ‘Visual Impact Personal Training’ “For Results You Can See” Check Out Athletic Athletic Body System Now For Full Details! © 2008 Athletic Body System. All Rights Reserved. www.athleticbodysystem.com

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Bryan Kavanagh Biography Bryan has been training in Tae-Kwon-Do since the tender age of six and earned his Black Black Belt Belt in ITF Tae-Kwon Tae-Kwon-Do -Do in 200 2001. 1. He began began boxing boxing in 200 20044 and still trains trains in both disciplines today, as he feels they complement each other. He has competed nationally and internationally in both Tae-Kwon-Do and Boxing countless times and has fought all over Europe as far as Iceland, Spain and Poland. In 2002 at a young age, Bryan completed the NSCA Certified Personal Trainer exam. Real Realis isin ing g th that at his his inte intere rest st in Spor Sports ts Perf Perfor orma manc nce, e, Phys Physiq ique ue Deve Develo lopm pmen ent, t, an and d Nutrition could not be satisfied with a CPT distinction alone, Bryan decided to further his education and went on to complete his BSc in Sports Science and Health in Dublin City University. Since completing his degree in sports science and health, Bryan has recently gone on to complete the NSCA Certified Strength and Conditioning Specialist examination. Bryan attends any strength and conditioning, and sports performance seminars that are accessible to him, and recently attended Chad Waterbury's seminar in London, England and the National Strength and Conditioning Association (NSCA) Annual Conference in Las Vegas, Nevada, USA in July 2008. Along Along with Ian, Bryan operates operates a small personal personal training training company in Dublin, Dublin, Ireland called VIP Training or ‘Visual Impact Personal Training’ “For Results You Can See” Check Out Athletic Athletic Body System Now For Full Details!


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'ABS' The Male and Female Editions

Athletic Body By Design For Men is the Complete Athletic Physique Development System. Athletic body by design is your complete guide to building an Olympic caliber physique with a level of muscularity and leanness that you never thought possible! There There is no other product out there that matches up to Athletic Athletic Body By Design. This program is an absolute must for if you are truly serious about developing a lean and muscular athletic physique! Click Here To Discover More About The Athletic Body By Design For Men!

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How To Burn Fat and Develop A Lean Body!

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