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14 Day Rapid Fat Loss Fast

Start Guide

Shaun Hadsall

Author | Fat Loss Coach | Body Transformation Expert


Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.


14 Day Rapid Fat Loss Plan: Fast Start Guide

Section 1: The 14 Day Rapid Fat-Loss Strategic Setup Section 2: 14 Day Rapid Fat Loss Plan Macro-Patterning

Meal Plans

Food Log & Success Tracker Section 3: Strategic Exercise for Rapid Fat Loss

Exercise Schedule and Setup

Workout and Exercise Charts


Section 1: The 14 Day Rapid Fat-Loss Strategic Setup

Lets quickly review the 14 DRFLP setup and get a birds eye view so youre clear on how to get started the right way. First of all, this two week plan is an AGGRESSIVE burst of RAPID fat loss using a strategic combination of nutrition and exercise. Youll see just two main parts to the 14 DRFLP inside this guide to keep things simple: Nutrition and Exercise. Ive divided them up into smaller sections in the table of contents above so you can easily navigate to whatever section you want without having to look through 100+ pages to find what you need.

Section 1: Macro-Patterning Nutrition This is priority #1. The ole saying that abs are made in the kitchen has stood the test of time for a reason. The nutrition plan is simple. Youll be alternating Carb UP days with Deplete days. Then on the weekend youll use a FREE day to reward yourself and keep your metabolism and hormones healthy. Carb UP days will include higher carb intake to spark your metabolic rate, stimulate hormones, and build and repair muscle. Remember, all of these metabolic processes will ENHANCE fat loss as well. Dont underestimate the power of strategically timed carb intake. On Deplete days youll be cutting out all starches and fruits to enhance the depletion of liver and muscle glycogen, elevate levels of catecholamines (see exercise section), and release more natural growth hormone. Deplete days are specifically designed to release and burn as much stubborn fat as possible, while still feeling great. Youll get a full, detailed description of all 3 Macro-Patterning days below along with detailed directions, food lists, and even meal plans. What makes this approach even more effective is how it sets up your metabolism for the perfect storm to doubleor even triple your fat loss when you exercise. But you have to use the right strategy


Section 2: Strategic Exercise Youll see this is divided into two main parts.

Cardio and Intervals: Youll be introduced to my Metabolic Bursting along with a

section that introduces you to Interval Sequencing. This will teach you both a short

AND long term way to STOP your body from ever adapting (aka - exercise

adaptation) to cardio exercise and intervals. This approach also cures the biggest

problem with cardio. BOREDOM AND BURNOUT.

Once you understand how to sequence your intervals every week, youll never get bored of cardio and youll learn things about your body and fat-loss that youve never experienced.

But for the first two weeks, youll also be using my Ultimate Stubborn Fat

Sequence. This is the most aggressive interval and cardio combination Ive

personally ever used or come across and its specifically designed to target lower

abdominal and belly fat so you can rapidly burn it off.

Resistance Training: Next, youll discover my High Intensity Resistance Training

(H.I.R.T.) workouts. These can be done using a combination of weights and cardio

machines (recommended) OR you can even use your bodyweight if you dont have

access to a gym or equipment.

The H.I.R.T. workouts are designed for rapid fat-loss WITHOUT losing muscle.

Remember, this is NOT a muscle building routine. Yes, its possible to gain lean

muscle while using this plan, but its purpose is to burn off belly fat and even stubborn

cellulite. Ill give you tips and guidelines in each section to make adjustments based

on your goals, but this guide is called 14 Day RAPID Fat-Loss Plan for a reason.


WARNING: Do NOT use this plan for more than 2 to 3 weeks at a time. Although the nutrition plan is something you can rotate and use for the long haul, the exercise routine is VERY aggressive and should not be used for more than 2 weeks. Beyond that, you could risk overtraining, burnout, or even injury. But rest assured everything below is science based, safe, and proven effective.

Just make sure to adjust your exercise routine after 2 to 4 weeks or move to our 4 Cycle Fat Loss Solution. An 8-week carb cycling system that can be used as more of a lifestyle approach for getting and staying lean.


Section 2:

14 Day Rapid Fat Loss

Macro-Patterning Meal Plan Templates


Your 14 Day Rapid Fat Loss Meal Plan Overview Men

Women

IMPORTANT NOTES: 1. You can swap Saturday and Sunday so that your FREE Day is on Saturday if you

want.

2. You can swap Carb UP and Deplete Days, just make sure you alternate back and

forth between them so they land every other day.

Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE

Day

Starch and Fruit Amount

2 Starches 1 Fruit

No Starches or Fruits

2 Starches 1 Fruit


2 Starches

1 Fruit


Cheat Day (Carb Load)


Day


2 Starches 1 Fruit


2 Starches 1 Fruit


2 Starches

1 Fruit



Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE Day


1 Starch 1 Fruit


1 Starch 1 Fruit


1 Starch 1 Fruit




Day


1 Starch 1 Fruit


1 Starch 1 Fruit


1 Starch 1 Fruit



Daily Exercise

*See exercise section

H.I.R.T. High

Intensity Resistance

Training

U.S.F.S Ultimate Stubborn

Fat Sequence

H.I.R.T. High

Intensity Resistance

Training

U.S.F.S Ultimate Stubborn

Fat Sequence

H.I.R.T. High

Intensity Resistance Training

Steady State

Cardio

Threshold Depletion FREE Day

workout


3. Starches and fruit intake should always be moved to post workout whenever

possible. See meal plans below for more details.

14 Day Rapid Fat Loss Boot Camp & Meal Plan

Meal Plan Cycle Rules

1. Try to journal your food and water intake daily for the entire 14 days straight.

2. Consume protein in every meal and space your meals 3.5 to 4 hours apart until bedtime. Allowing for more time between meals with lots of water will help keep insulin low and fat burning high. One exception to this rule is after your HIRT workouts. You can get away with larger meals and place them 2-3 hours apart if you wish.

3. Try to get 4 meals each day. If you can only get in three meals, make sure to increase your portion sizes; especially in your post workout meals. Five smaller meals is fine if you have a faster metabolism, but its not necessary.

4. Monitor your portion sizes. Follow portion control guidelines from below. (Try not to eat out. If you do, get a to-go container at the beginning of your meal and portion control your food).

5. Follow your food combinations on your meal plan exactly as shown on each day. Use your approved foods lists below to replace foods you dislike on the meal plans (also shown below).

6. Drink your minimum f i l te red water amount per day (Women 70 - 80oz, Men 100 128oz per day).

7. Avoid processed foods and stick to foods listed below on your approved foods lists and meal plans.

8. Make sure to follow the food directions below each day on your meal plans for

specific instructions and any modifications.

9. No protein bars, low carb foods or fake diet foods unless absolutely necessary.

10. Try to avoid alcohol. It can mess up the hormonal response youre trying to achieve with fat loss and can negate all the positive effects of the FREE Day.

11. Dont force meals or eat too much at each meal. You should never feel full unless its your FREE Day, but definitely feel free to eat larger portion sizes after your HIRTworkouts.


12. Make sure to always have a water bottle, shaker and a quality low carb protein powder with you at all times so you always have access to protein when life happens and you werent able to plan ahead.

EZ Portion Control Hot Sheet

Youll see exactly how much of each macro-nutrient youre supposed to have in each meal below, but weighing all your food is damn near impossible in todays busy day and age.

This EZ Portion Control Hot Sheet will help you get started as fast as possible.

1. Protein = the size of your palm

An acceptable range is 15 to 25 grams per serving for women and 20 to 30 grams for men. This can increase greatly during the post workout window.

If youre not consistently exercising, these amounts should be lower. You should be shooting for 1 to 1.5 grams of protein per pound of LEAN

body weight. An estimate is fine. Dont get caught up in the details.

2. Impact Carbs = the size of your fist

Acceptable range should be 25 to 50 grams per serving.

Post workout on Carb UP days should be 40 to 50 grams for women and 60 to 75 grams for men.

Shoot for 25 grams of impact carbs (see food list below) on Deplete Days.

Carb UP Days: Women 75 to 100 grams / Men 150 grams (under 200lbs.) 200 grams (over 200lbs.)

If youre trying to gain muscle, you can double the serving amounts on your Carb UP days.

3. Fats = the size of the end of your thumb x 2

Carbs and proteins only yield 4 calories per gram while fats yield 9 calories per gram, which indicates you have to monitor fat intake and use smaller portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar :-)

Acceptable range should be 15 to 30 grams per serving (approx. 1 to 2 tablespoons)

Are you a calorie counter? I gotcha covered. Heres a general ballpark figure on how you can count calories for fat loss.

1. 10xs your body weight = lose weight/burn fat 2. 12xs your body weight = maintain 3. 15xs your body weight = gain weight/lean muscle


Again, this is just an estimate. Food choices, genetics, exercise intensity, sleep, recovery, and supplementation can ALL affect overall results as it relates to burning fat and/or gaining muscle. NOTE: These are acceptable ranges and do not have to be exact. If you go over or under a little bit, dont sweat it as long as youre making healthy choices. Thats what helps keep your body in a fat burning environment.

Deplete Day Food Types & Meal Combinations

On your Deplete Day Meal Plan below youll see three different type of meals listed:

1. P + O (protein + fat / oil)

2. P + V + O (protein + vegetables + fat / oil)

3. P + V (protein + vegetables)

** Directions and guidelines for each individual day of the plan are provided underneath each individual meal plan chart below.

Deplete Day Food Requirements Protein Requirements & Serving Sizes:

1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if you have faster metabolism or longer feeding periods.

2. Consume the amount of protein listed in your authorized food list below. An estimate is

OK, but weighing your food AFTER its cooked is best during the first week. 3. Cottage Cheese may only be consumed once per day. Remember to try and use

organic or raw full fat versions if possible. 4. If consuming a protein shake, use a shake with low or no sugar and make sure impact

carbs are under 5 grams per scoop (Total carbs minus fiber = impact carbs). Adjust serving for no more than 20 30 grams of protein for women and 30 40 grams for men.

5. Monitor egg yolk intake. Normally yolks are fine (if theyre cage free or farm fresh), but

were strategically limiting calorie dense foods in week one, so thats why you should be cautious of too many yolks.

6. Make sure and count carbohydrates in all cottage cheese, cheeses, and protein

powders.


Type (P) = Proteins for Deplete Days

Eggs and egg whites

o Men: 2-3 whole with 2-3 whites o Women: 2 whole with 2 whites

Cottage cheese (Limit to once daily. Try to use full fat organic and count carbs)

o Men: 1 cup o Women: 1/2 cup

Beef (try to use grass fed) o Men: 5 6 ounces o Women: 3 4 ounces

Turkey breast (try to use free range turkey) o Men: 6 8 ounces o Women: 4 5 ounces

Chicken breast (try to use organic and/or free range) o Men: 6 8 ounces o Women: 4 5 ounces

Low carb protein powder (Make sure you use a low temperature processed brand that contains fiber and has no artificial sweeteners)

o Men: 1 - 2 scoops (30 40 grams) o Women: 1 1 scoops (20 to 30 grams)

Fresh wild caught fish: Salmon, Trout, Tuna, Cod o Men: 6 8 ounces o Women: 3 4 ounces

Vegetarian Options: Protein Powder: Pea, Rice, Hemp, Tempeh, Texturized vegetable protein, Non GMO Soy foods, Veggie burgers, Tofu (watch for hidden fat and carb content), legumes, lentils.

=>Vegetarian and Vegan friendly Raw Protein Powder and Raw Greens


Vegetable Requirements & Serving Sizes:

1. Consume ONLY the following vegetables below on Deplete Days. The carbohydrate amounts per cup are listed next to each.

2. Serving size (men and women) = At least 1 cup on all veggies (raw, steamed or minimally cooked)

3. You can have vegetables at any meal as long as you dont go over 25 grams of impact carbs for that day.

Type (V) = Vegetables for Deplete Days

(*Make sure you count carb grams next to each veggie)

Asparagus = 2

Broccoli = 4

Cucumber = 0

Lettuce = 0

Cabbage = 1

Cauliflower = 3

Spinach = 1

Radishes = 0

Celery = 0

Mushrooms = 1

Green beans = 7

Peppers = 3

Arugula = 1

No Tomatoes

No Squash

No Zucchini

No Peas, Corn, or Carrots

*Note: Some low carb greens like Kale and Collard Greens are intentionally left out as

well because they have a little higher carb count. After week one, these and the

forbidden veggies above are acceptable.

These vegetables are normally healthy choices, but we want to limit calories and turn

off sugars as much as possible on Deplete Days.


Fat or Oil Requirements & Substitutions:

1. Consume only one serving of fat at each meal.

2. Serving size (men and women) = 1 tablespoon. Cheese = 2-3oz. Yolks = 2 to 3 max. Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram)

3. Monitor your portion sizes carefully with fats. Its very easy to overdo it and add in an additional 300 to 400 calories of fats if youre not careful.

Type (O) = Fats or Oils for Deplete Days

Krill oil or organic fish oil

Olive oil

Minimally processed Sesame Oil

Small amounts of full fat cheese (try to by raw or organic)

Grass fed or organic butter

Coconut oil

Egg Yolks (cage free or farm fresh)

Heavy Organic Cream

Minimally processed sesame oil

*Raw seeds, raw nuts, no sugar nut butters, and avocado *MONITOR THESE FOODS CLOSELY ON DEPLETE DAY: Limit seeds, nuts, nut butters, or avocado on this day. Although these are awesome health foods, they contain too many hidden calories and are the most abused from a calorie intake perspective. Feel free to add them back in, and eat liberally, after day 14.

Other Nutrition Guidelines for Deplete Days Condiments: You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are mustard, salsa, and sugar free hot sauces.


Carb UP Day Food Types & Meal Combinations On your Macro-PatterningTM Nutrition Plan Templates below youll see a few different types of meals listed:

1. P + S + A (protein + Starch + Fruit) Post HIRT meals

2. P + S + V (protein + starch + vegetables)

3. P + V + O (proteins + vegetables + fats / oil)

4. P + O (proteins + fats / oil)

5. FF (free food = Carb UP desserts from bonus guide)

*Its recommended you limit fruit intake for this 14 days but youre allowed to substitute one fruit for a starch on Carb UP days. ** Directions and guidelines for each individual day of the plan are provided below each individual meal plan chart below.

Carb UP Day Food Requirements Protein Requirements & Serving Sizes:

1. Consume Protein at each meal 4 times minimum per day, 5 small meals ideal. 2. Consume the amount of protein listed on meal planner. An estimate is ok but using a

serving thats equal to the size and thickness of the palm of your hand is best. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed

once per day. 4. If consuming a protein shake, use a shake with adequate fiber and low sugars. Adjust

serving for not more than 20 grams of protein for women and 35 grams for men. 5. When eating egg whites you may have 1-2 yolks with your whites if desired, but try to

use cage free or locally farmed fresh eggs.


Type (P) = Proteins for Carb UP Days

Eggs and egg whites (try to use cage free or locally farmed fresh eggs) o Men: 2 whole with 4 5 whites o Women: 1 whole with 2 3 whites

Cottage cheese (try to use full fat raw or almond cheese) o Men: 1 cup o Women: cup

Greek Yogurt (no/low sugar plain flavors only) o Men: 1 cup o Women: cup

Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise)

o Men: 5 6 ounces o Women: 3 4 ounces

Turkey breast (try to use cage free organic turkey meat) o Men: 6 8 ounces o Women: 4 5 ounces

Chicken breast (try to use cage free organic chicken meat) o Men: 6 8 ounces o Women: 4 5 ounces

Low carb protein powder (make sure you use a low temperature processed brand)

o Men: 1 - 2 scoops (30 40 grams) o Women: 1 1 scoops (20 to 30 grams)

Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish o Men: 6 8 ounces o Women: 3 4 ounces

Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) o Men: 6 8 ounces o Women: 3 4 ounces


Carb UP Day Starch Requirements & Serving Sizes:

1. Consume only the following Starchy Carbs and follow the directions and guidelines for each day provided below each daily nutrition template.

2. Serving sizes: Men under 200 lbs = 1 cup, Men over 200 lbs. = 1 cups.

Women = to cup. 3. On Carb UP days consume your starches within one to three hours after exercise

(post workout).

4. Try to limit fat intake to under 10-15 grams in all meals containing starches.

Type (S) = Starches for Carb UP Days

Sweet potato / Yam

Potatoes

Gluten free slow cook oats/oatmeal

Acorn and butternut squash

Wild rice, brown rice, black rice, white rice (steamed/boiled not fried)

Quinoa

Gluten free / wheat free pasta: rice flour or black bean

Legumes (avoid all canned beans and canned foods): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils

Acceptable breads: Ezekiel, Millet, Rice (avoid all whole grains, wheat breads, or wheat based products)

Acceptable wraps: Ezekiel or wheat/gluten free: rice flour or sprouted grain

Corn (locally farmed only and limit intake)

Peas

*Try to stick with starches from nature as much as possible. Limit your intake of

processed carbs.


Fruit Requirements & Serving Sizes:

1. You may have 1 serving of any of the following fresh fruits in your post workout meal (usually for dessert after your starch) on Carb UP days when indicated on your meal planner. No fruits on Deplete days.

2. Serving size men = 1 to 1 cups. Women = to 1 cup.

3. NO fruit juices.

Type (A) = Fruits for Carb UP Days

Cherries

Apples

Oranges

Grapefruit

Bananas

Apricots

Kiwi

Mango

Watermelon

Blueberries

Raspberries

Strawberries

Blackberries

Peaches

Cranberries

Papaya

Plums

Pineapple

Nectarines

Tangerines

Pears

Grapes

Melon (honeydew, cantaloupe, etc

* Try to use organic or locally farm grown whenever possible.


Vegetable Requirements & Serving Sizes:

1. Consume one serving of your favorite vegetables listed below as indicated on your daily nutrition templates.

2. Make sure to have at least two servings of green cruciferous vegetables per day.

3. Serving size (men and women) = 1 cup or more on all veggies (raw, steamed, or minimally cooked)

Type (V) = Vegetables for Carb UP Days

Broccoli

Asparagus

Cucumber

Lettuce

Cabbage

Cauliflower

Spinach

Green beans

Radishes

Onions

Celery

Mushrooms

Artichoke

Peppers (any type)

Arugula

Tomatoes

Spaghetti Squash

Brussels sprouts

Zucchini

Kale

Spring mix

Collard greens

Eggplant

Carrots

* Try to use organic or locally farm grown whenever possible.

Fat or Oil Requirements & Substitutions:

1. Consume only one serving of fat as indicated on your daily nutrition templates below.

2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle or small serving. Yolks = 1 or 2 max on Carb UP days. Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram)

3. Monitor your portion sizes carefully with fats. Its very easy to overdo it and add in an additionally 300 to 400 calories per day if youre not careful.

4. Make sure you LIMIT fat in any meals containing starchy carbs or fruits.

Type (O) = Fats or Oil for Carb UP Days

Flaxseed oil or ground up flaxseeds

Krill oil or organic fish oil

Olive oil

Mayo (use small amounts and avoid canola or vegetable oils)

Small amounts of raw cheese or almond cheese

Grass fed or organic butter

Coconut oil

Egg Yolks (cage free or farm fresh)

Heavy Cream

Limit raw nuts, seeds, nut butters, and avocado on Carb UP days

Other Nutrition Guidelines for Carb UP Days

CONDIMENTS: You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are mustard, salsa, sugar free hot sauces, and low sodium soy sauce. You can also feed free to use the follow:

Sea Salt

Horseradish

Stevia or other no/low calorie all natural sweeteners

Pepper (any kind)

Vinegar

Ketchup (high fructose corn syrup free or no sugar only)

Garlic


Sweeteners and other misc. foods: Limit intake of artificial sweeteners (sucralose, aspartame, saccharine). Try to use all natural stevia. Stay away from cooking sprays and try to use small amounts of olive and coconut oil instead. *Avoid agave nectar unless its 100% raw. The processing destroys any legit health benefits and increase the bad sugars. 14 Day Rapid Fat Loss Macro-PatterningTM Meal Plan Templates are below!


14-Day Rapid Fat Loss Meal Planner Carb UP - Days 1 & 8

MEAL TYPE

1 P/S/A

2 (Women) P/V/O

2 (Men) P/S/V

3 P/V

4 P/V/O

5 P/O or FF

Type Key: P = Protein S=Starch A=Fruit

V = Vegetables O = Fat FF=Free Food

DAILY GUIDELINES AND DIRECTIONS

1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip meal 3 if you wish, but its mandatory to have your post workout starch and fruit.

2. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your approved foods list for Carb UP days.


14-Day Rapid Fat Loss Meal Planner Deplete - Days 2 & 9

MEAL TYPE

1 P/V/O

2 P/V

3 P/V/O

4 P/O

5 P/O

Type Key: P = Protein V = Vegetables O = Fat


1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if youre only eating 4 meals per day.

2. *Supplements are not mandatory but recommended.

3. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your substitution list below.

4. Zero starches or fruits on this day and make sure to watch for hidden calories.



MEAL TYPE

1 P/S/A

2 (Women) P/V/O

2 (Men) P/S/V

3 P/V

4 P/V/O

5 P/O or FF

Type Key: P = Protein S=Starch A=Fruit V = Vegetables O = Fat FF=Free Food






MEAL TYPE

1 P/V/O

2 P/V

3 P/V/O

4 P/V/O

5 P/O









MEAL TYPE

1 P/S/A

2 (Women) P/V/O

2 (Men) P/S/V

3 P/V

4 P/V/O

5 P/O or FF

Type Key: P = Protein S=Starch A=Fruit

V = Vegetables O = Fat FF=Free Food





14-Day Rapid Fat Loss Meal Planner Free - Days 6 & 13

MEAL TYPE

1 Have your favorite

breakfast. Dont binge or stuff.

2 Low Carb Nutrition Shake with favorite piece of fruit.

3 Burger or Sub sandwich with small bag of chips or

salt fix.

4 Favorite food and favorite dessert. Use protein and starchy cheat food with small piece of dessert (Dont binge or stuff)

Type Key: P = Protein S = Starch A = Fruit

FF = Free Food Important Cheat Day Notes: Its important to enjoy this day, but not to go overboard. In order to maximize leptin levels properly, stay away from alcohol, excessive intake of High Fructose Corn Syrup, deep-fried foods and empty sweets like candy. Stick to things like things like Pizza, Spaghetti, Lasagna, Steak, and Fajitas. Sugars should be consumed in moderation and should come from rich sources like cake, ice cream, or cheesecake. Dont binge or stuff. Activate Glut 4 to limit fat spillover and force glycogen replenishment: Example: Perform body weight movements (use one or more of the following: body weight squats, lunges, jump squats, push ups, pull-ups, wall push ups, wall triceps extensions, even shoulder presses with a band will work) for 2 to 5 minutes 15 to 30 minutes before cheating and again 30 to 90 minutes after cheating. Youll wind up with somewhere between 50 to 100 reps, but focus on time. This will bring GLUT-4 to the surface of muscle cells opening the gateway for your cheat food to be shuttled into muscle and prevent fat spillover. Cool eh! Kind of a pain yes I know, but worth it.



MEAL TYPE

1 P/O

2 P/O

3 P/V

4 P/V/O

5 P/O








Food Log & Success Tracker

Date:

Week Day:

8 oz. Water

Day:

MEAL TIME TYPE FOOD ITEM

1

SUPPLEMENTS:


2

SUPPLEMENTS:


3


4


5


Section 3: Strategic Exercise for Rapid Fat Loss How to overcome exercise adaption and bust through fat loss

plateausto get and STAY lean for life.


Your 14 Day Rapid Fat Loss Exercise Schedule

WEEK 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

H.I.R.T.

High Intensity

Resistance Training

UCS

Ultimate Cardio

Sequence

Sequence 1, 2 & 3

combined

H.I.R.T.

High Intensity

Resistance Training

UCS

Ultimate Cardio

Sequence

Sequence 1, 2 & 3

combined

H.I.R.T.

High Intensity

Resistance Training

Steady State

Cardio

(A/E) aerobic/

endurance Sequence

1

Threshold-Depletion Cheat Day Workout

1 2 3 4 5 6 7

WEEK 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

H.I.R.T.

High Intensity

Resistance Training

UCS

Ultimate Cardio

Sequence

Sequence 1, 2 & 3

combined

H.I.R.T.

High Intensity

Resistance Training

UCS

Ultimate Cardio

Sequence

Sequence 1, 2 & 3

combined

H.I.R.T.

High Intensity

Resistance Training

Steady State

Cardio

(A/E) aerobic/

endurance Sequence

1

Threshold-Depletion Cheat Day Workout

8 9 10 11 12 13 14


The Setup of Your 14 Day Rapid Fat Loss Workouts

Below youll see two hot sheets, one for your UCS (bursting) workouts and one for your HIRT workouts. Read through them both thoroughly. This way youll have a complete understanding of the science behind each approach along with a detailed overview of how to perform the individual workouts.

UCS Metabolic Bursting Hot Sheet

As you can see from the 14-day schedule above, youll be performing UCS metabolic bursting workouts on Tuesdays and Thursdays and one steady state cardio session on the weekend on days where carb intake is lower to maximize fat burning and hormones. Notice: Dont skip the steady state cardio. This session will condition your body to burn more fat during your other workouts because youll be training the aerobic system all by itself. This serves as a primer to help make the higher intensity workouts more effective. Tuesdays UCS workout has five phases and Thursdays UCS workout has six phases. Here they are listed in the exact order youll be performing each bursting-interval workout.

The Ultimate Stubborn Fat Sequence *NOTE: All phases described in this section are broken down and simplified with detailed guidelines and instructions below on your workout log sheets.

Phase 1: Warm Up

5 minutes

Goal

Warm up muscles to get blood flowing and prevent injuries

Lower and stabilize insulin to get your metabolism into a fat burning environment


Phase 2: Bursting Sequence

5 to 10 short hard 30 second bursts

Goal

Release Fat-Burning Hormones to help break up stubborn fat

Create more blood flow to stubborn fat and/or pockets of cellulite

Phase 3: Short Duration Strategic Steady State Cardio

10 minute low intensity cardio

Goal

Allow heart rate to settle down and force Free Fatty Acids to dump into the blood stream and begin the process of burning them off

Phase 4: Strategic Threshold Intervals

15 minutes of longer 45 to 60 second intervals with 2 minutes of

walking / recovery between intervals

Goals

Continue the release of fat burning hormones

Continue to burn off free fatty acids in the blood stream

Enhance EPOC (after-burn)

Phase 5: Free Fatty Acid Finisher - FFAF

10 to 30 minutes of steady state cardio

Goals

Burn off any remaining free fatty acids in the bloodstream

Cool down properly


H.I.R.T. Hot Sheet H.I.R.T. stands for High Intensity Resistance Training and its a simple way to burn fat and gain / preserve muscle at the same time. This is basically a hybrid combination of threshold type of intervals and weight training performed together in the same workout. Its a unique method that arguably can have more of an impact on fat loss than strength or cardio / intervals performed by themselves. Most likely, because it utilizes the synergistic benefits of the EPOC discussed above with the overall benefits of intense weight training, which rapidly depletes glycogen and stimulates both type I and type II muscle fibers. Using both weights and high intensity cardio together is a very powerful one-two punch. *You can replace ANY exercise in your HIRT workouts with bodyweight alternatives. Pushups, pullups, inverted rows, etc.

The H.I.R.T. Workout Setup

1. Transition Time: Because youll be moving between sets of intervals and

resistance training youll have to plan ahead a little on exercise selection

and transition times.

2. Exercise Selection: Try to use body weight exercises and/or dumbbells

as much as possible so your transitions from your threshold intervals to

your weight training sets are adequate. If youre using cardio machines, try

to place your dumbbells or workout area as near as possible to your

interval exercise machine. You can still use machines, just take into

consideration your transition times between sets.

3. Rest Periods: The rest periods prescribed are an estimate of how long it

will take you to complete the assigned exercise and transition from one

exercise to the next. Move briskly, but the times are somewhat flexible so

you may go a little longer (or even shorter) at times.

4. Intensity Levels: Youll notice that as you move through your HIRT

workout, intensity levels gradually go up on every set of weights or

resistance training. This is because your heart rate will gradually and

progressively elevate on each set, which will make each set of weights or

resistance training more difficult without going heavier or lighter.


In other words, you should be able to use the same weight/resistance on every set and hit your target intensity and rep range. Just make sure you adjust your exercises and/or weights youre using as necessary to hit the target intensity levels and reps on each set.

H.I.R.T. GH Surge Workout Starters Mondays, Wednesdays, Fridays

Youll be starting out your HIRT workouts with high rep lower body exercises to stimulate and release natural growth hormone and position your hormones to maximize fat loss and muscle stimulation throughout the workout. Most research Ive read and analyzed about GH indicates this hormone is maximally released through explosive styles of training used in conjunction with high reps and short rest periods to stimulate more lactate. This is the burning sensation youll feel in your muscles when you use this type of protocol. Lactate is what produces lactic acid and has been shown to be a precursor to growth hormone production. Just how much is a subject of great debate and studies show a wide range of differences, but a few have shown up to 9 times normal growth hormone release with this type of approach. This is yet another reason we combine your HIRT workouts with bursting-intervalsto get a powerful one-two punch. Youll notice the "explosive" types of exercises such as jumping lunges, jump squats and goblet jump squats. This is what will work best, but only use them if you have an adequate amount of experience. If youre more of a beginner or intermediate exerciser, then stick with the basic body weight squats and lunge examples provided below. Goal: Stimulate GH by combining high rep-explosive movements with short rest periods to produce lactate while working largest body parts (legs) to help boost catecholamines. Duration: 5 minutes


GH Surge Workout Starter Setup Perform 20 reps of any type of squat and immediately (with no rest) perform 20 reps (10 reps each leg) of any type of lunge. Rest 90 seconds and repeat one more round for a total of 2 rounds.

Rest 1 to 2 minutes and perform your first resistance training set

Use the exercise examples below.

Exercises Squats:

Bodyweight squat

DB or Barbell Squat

Jump Squats

Goblet squats Lunges:

Forward or Reverse lunge

Goblet forward or reverse lunge

Jumping lunges


Squats

Bodyweight Squats

DB or Barbell Squat


Jump Squat

Goblet squats or Goblet jump squats (Experienced exercisers can increase difficulty and

explosiveness by using a Goblet Jump Squat)


Lunges

Forward and Reverse Lunge

Goblet forward or reverse lunge


Jumping Lunge


H.I.R.T. Workout #1 Day 1 & 8

Chest and Back

*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will burn off any Fatty Acids present in the blood stream and prevent re-esterfication (restoring of fatty acids).

Triple Drop Set Example Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5+ Ouch!

Exercise

Workout Plan

Minute Intensity

Level

GH Surge Workout Starter (see starter sheet above)

1-5 3-4

12 to 15 reps of Chest with 30 seconds rest

5-6 2

12 to 15 reps of Back with 30 seconds rest

6-7 3

Threshold Interval: Running or Favorite Cardio Exercise

7-8 4


8-9 4


9-10 4


11-12 5


12-13 4-5


13-15 4-5

Triple drop set of Chest with different exercise with 1 minute rest

14-16 5

Triple Drop Set of Back with different exercise with 1 minute rest

16-18 5

*Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio

18-45 2-3


Chest Exercises Basic: (Use for first 3 sets) Dumbbell Chest Press or Incline Dumbbell Chest Press Tips: You can use a bench, stability ball, or even lie on the floor for this exercise. You can also substitute a basic push up, push up on knees or even a push up against a wall if youre a beginner. Its also a great way to handle the triple drop set: 10 regular push ups, no rest, 8 to 12 push ups on your knees, no rest, 8 to 12 push ups on the wall.

Start

Finish


Isolation: (Use for Triple Drop Sets) Dumbbell Flye Tips: You can use a bench, stability ball, or even lie on the floor for this exercise as well. You can also substitute a cable flye or resistance band flye as well

Start

Finish


Back Exercises Basic: (Use for first 3 sets) Dumbbell Row or Straight Bar Row. Tips: You can also use a bench for support or perform same movement with both arms at once. A seated machine or cable row can also be used as a substitution for this exercise.

Start

Finish


Isolation: (Use for Triple Drop Sets) Wide grip cable pull down. Tips: Dont lean back, keep your chin up, and your elbows directly underneath the bar. You can also use a pull up or assisted pull up as a substitution for this exercise.

Start

Finish


Ultimate Stubborn Fat Sequence Day 2 & 9

Intensity Level Guidelines Below

Level 1 = Warm-Up or Slow Pace

Level 2 = Medium

Level 3 = Medium-High

Level 4 = High

Level 5 = Hard as you can go (based on your current level of personal

condition)

*Intensity levels are different for every person and are based on your current

condition, age, gender, or other limitations, so please gauge your intensity level

based on where youre at right now personally.

Phases 1 thru 5

PLAN

Minutes Intensity

Level

1. Warm Up 1 - 5 1 - 2

2. Metabolic Burst for 30

seconds followed immediately

by walking for 30 seconds

(Repeat 5 to 10xs)

5 - 10 Burst: 5 Walk: 1

3. Walk slow or slow jog for

10 minutes

10 - 20 1 - 2 4. Threshold Burst for 45 to 60


by walking fast for 2 minutes.

(Repeat 5xs)

20 - 35 Burst: 4 Walk: 2

5. Steady State Cardio

(Free Fatty Acid Finisher)

35 - 45 3

End Workout



Shoulders & Abs



Exercise

Workout Plan

Minute Intensity

Level


1-5 3-4

12 to 15 reps of Shoulders with 30 seconds rest

5-6 2

12 to 15 reps of Abs with 30 seconds rest

6-7 3


7-8 4


8-9 4


9-10 4


11-12 5


12-13 4-5


13-15 4-5

Triple drop set of Shoulders with different exercise with 1 minute rest

14-16 5

Perform 3 Ab exercises back to back for 30 seconds each

16-18 5


18-45 2-3


Shoulder Exercises Basic: (Use for first 3 sets) Dumbbell Shoulder Press or Straight Bar Shoulder Press Tips: You can perform this exercise seated or standing. Keep chin up, and elbows underneath the weight at all times. Keep wrists straight with knuckles toward the ceiling. This will help isolate the shoulder muscles and prevent injury.

Start

Finish


Isolation: (Use for Triple Drop Sets) Dumbbell Shoulder Front Raise. Note: You can also use a side lateral raise (bring dumbbells to the side rather than forward). Both the front raise and the side raise can be done seated or standing. Tips: Make sure to keep your wrists straight and turn your knuckles toward the ceiling. This will help isolate your shoulder muscles more.

Start Finish


Ab Exercises Basic: (Use for first 3 sets) Plank or Plank Variation of any kind Tips: Substitute reps for time and hold planks for 30 to 60 seconds.

Plank

Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below back to back with no rest in between. Shoot for 12 to 15 reps each. Note: You can substitute exercises below with other abdominal exercises (see Ab Targeted Cardio Bonus below)

Stability Ball Jackknife


Stability Ball Roll Out

Reverse Crunch


Ultimate Stubborn Fat Sequence Day 4 & 11

Intensity Level Guidelines Below


Level 2 = Medium


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 youre at right now personally.

Phases 1 thru 5

PLAN

Minutes Intensity

Level

1. Warm Up 1 - 5 1 - 2

2. Metabolic Burst for 30


by walking for 30 seconds

(Repeat 5 to 10xs)

5 - 10 Burst: 5 Walk: 1

3. Walk slow or slow jog for

10 minutes

10 - 20 1 - 2 4. Threshold Burst for 45 to 60


by walking fast for 2 minutes.

(Repeat 5xs)

20 - 35 Burst: 4 Walk: 2

5. Steady State Cardio

(Free Fatty Acid Finisher)

35 - 45 3 End Workout



Biceps & Triceps



Exercise

Workout Plan

Minute Intensity

Level


1-5 3-4

12 to 15 reps of Biceps with 30 seconds rest

5-6 2

12 to 15 reps of Triceps with 30 seconds rest

6-7 3


7-8 4


8-9 4


9-10 4


11-12 5


12-13 4-5


13-15 4-5

Triple drop set of Biceps with different exercise with 1 minute rest

14-16 5

Repeat Triple Drop Set for Triceps 1 minute rest

16-18 5


18-45 2-3


Biceps Exercises Basic: (Use for first 3 sets) Standing Dumbbell or Straight Bar Curl Tips: You can perform this exercise seated or standing with Dumbbells. Keep elbows stable at your sides and try not to let them drift forward or backward. Keep knuckles turned up toward the ceiling. Dont swing the weight and keep your back straight.


Isolation: (Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or standing cable curl. Tips: Squeeze your butt cheeks together to prevent yourself from swinging or injuring your back when curling. Make sure to keep your elbows locked in one spot so they serve as a pivot point. Dumbbell preacher curl on stability ball Standing cable curl


Triceps Exercises Basic: (Use for first 3 sets) DB overhead extension or Lying DB or Straight bar extension (a.k.a. skull crushers) Tips: Keep your elbows tucked in as close to your head and ears as possible. Always hold the weight in your palms and not your fingers. This will isolate the triceps better and ensure you dont drop the weight. Standing Overhead DB Extension Seated Overhead DB Extension

Lying Dumbbell or Bar Extensions (skull crushers)


Isolation: (Use for Triple Drop Sets) Triceps Dips or Triceps Cable Pushdowns Tips: Keep elbows tight to your side, wrists as straight as possible and always push from your palms not your fingers.

Bench Dips and Bar Dips

Beginner Intermediate

Advanced


Triceps Cable Pushdowns

Tips: Keep elbows tight to your side, wrists as straight as possible and always push from your palms not your fingers.


Steady St ate Cardio -A/E: Aerobic/Endurance-

Day 6 & 13

Intensity Level Guidelines*

1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max (220 age + 10 beats x .72 to .75) 2) Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use

the talk test; if you can have a normal conversation you are not going hard enough, but if you feel you have to slow down youre probably going a little too hard.

3) Total duration should be around 45 50 minutes.

4) Type of exercise is optional but running has been proven to burn the most fat.


Level 2 = Medium


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 youre at right now personally.


Threshold-Depletion Cheat Day Workout Day 7 & 14


Triple Drop Set Example

Perform 10 reps @ intensity 4 no rest (drop/lower the weight) Perform 8 to 12 reps @ intensity 5 no rest (drop/lower the weight)

Perform 8 to 12 reps @ intensity 5+ Ouch!

*If possible, perform this workout an hour or two before your biggest cheat day meal (not mandatory, but recommended)

Exercise

Workout Plan

Minute Intensity

Level

Jog at a steady pace 1-5 1-2

10 push ups, 10 triceps dips, 10 bodyweight squats or lunges

5-6 3-4

2 Minute Threshold Interval (cardio exercise of your choice)

6-8 3-4

Recover: Slow pace or Fast walk 8-9 1

10 push ups, 10 triceps dips, 10 bodyweight squats

9-10 4


10-12 4

Recover: Slow jog or Fast walk 12-13 1

10 push ups, 10 triceps dips, 10 bodyweight squats

13-14 4


13-15 4-5

Recover: Slow jog or Fast walk 15-16 1

3 Minute Threshold Interval 16-19 4-5


19-30 2-3


BONUS WORKOUT Example: AB Targeted Cardio (ATC)

*You can use this protocol in place of any bursting interval workout after your 14 day plan is finished.


Upper Ab Example Exercises

Stability Ball Jackknife

Hanging Leg Raise


Stability Ball Roll Out

Reverse Crunch


Lower Ab Example Exercises

Hip Ups

Stability Ball Pike


Oblique Example Exercises

Side Plank

Hanging Side to Side Leg Raise


Core Example Exercises

Plank

.

Mountain Climber


Renegade Row

Plank Knee Ups

Tips: Touch knee to elbow while keeping back straight or cross knee over

(example a. above) to use more oblique muscles.

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