Professional Documents
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Fitness Systems
Thank you!
Hi
there!
I
just
want
to
take
a
minute
to
thank
you,
and
introduce
myself.
Ill
keep
this
brief,
since
logic
dictates
that
if
youre
reading
this,
you
downloaded
this
report
from
my
site
and
therefore
know
who
I
am.
Ill
try
not
to
bore
you.
On
the
other
hand,
if
you
dont
know
me,
that
means
you
were
sent
to
my
site
by
someone
elseperhaps
a
magazine
or
website
I
write
for,
or
one
of
the
other
bloggers
Im
networked
with.
If
you
fall
into
that
category,
then
Ill
do
you
a
quick
solid
an
intro
myself.
My
name
is
John
Romaniello,
but
everyone
calls
me
Roman.
For
more
than
10
years
now,
I
have
been
working
in
the
tness
industry
as
a
coach,
model
and
writer.
Ive
worked
with
clients
of
all
kinds,
been
published
in
every
magazine
and
website
you
can
think
of,
been
interviewed
on
TV,
appeared
on
a
billboard
in
Times
Square,
and
even
a
wriMen
a
few
books.
Thats
about
the
most
Ill
talk
about
myself
during
this
document.
I
hope
you
thought
that
stu
was
coolits
what
marketers
call
demonstraPng
value
and
by
reading
my
achievements,
youre
instantly
supposed
to
trust
me.
If
none
of
that
impresses
you,
then
we
are
screwed
here,
because
thats
the
best
stu
I
got.
I
kid,
I
kid.
The
best
is
what
I
do
with
my
clients
help
them
lose
fat
in
the
fastest
way
possible.
Which
is
what
this
is
all
about
radical
fat
loss.
And
today,
you
are
going
to
learn
more
than
you
bargained
for
about
that
very
thing.
That
brings
us
to
the
report
itself.
Firstly,
thank
you
for
downloading
it
it
means
a
lot
to
me.
I
hope
youre
excited
for
what
youre
about
to
read,
because,
if
I
do
say
so
myself,
it
is
en
legit.
You
see,
In
addiPon
to
some
kick
ass
workouts
and
a
number
of
precise
and
immediately
acPonable
Pps,
youre
going
to
get
something
far
more
valuable:
knowledge.
I
dont
mean
that
only
in
the
general
sense
of
the
word;
I
mean
it
both
in
the
broadest
and
most
specic
senses
possible. In
the
broad
sense,
youre
going
to
come
to
an
understanding
of
fat
loss
that
goes
far
beyond
what
you
have
read
in
magazines
and
on
blogs.
This
alone
would
be
valuable;
however,
were
going
to
go
much,
much
deeper.
In
the
specic
sense,
Im
not
just
going
to
give
you
not
just
the
steps,
but
also
the
thought
behind
the
steps.
You
see,
this
report
isnt
just
about
radical
fat
lossits
about
radical
fat
loss
programming.
Im
not
content
to
merely
give
you
a
program.
I
want
you
to
understand
what
its
designed
that
way.
Im
going
to
give
you
a
complete
breakdown
and
understanding
of
the
rules
I
use
to
design
2
fat loss programs, which in turn gives insight into the way I gauge the value of programs designed by others. If youre a trainer, youll be able to take these rules and apply them to your own stu, perhaps allowing you to write beMer workouts and help your clients get beMer results. If youre not a trainer and are instead interested in this informaPon purely for personal use, the informaPon is just as valuableperhaps even more so. Once youve read this report, your enPre perspecPve will be changed. Im going to give you the breakdown necessary to assess and evaluate any program that you come across; anything thats being oered, pitched, or sold will now be stripped bare before you. Youll be able to apply these principles to those programs, and, if they dont measure up, youll know theyre not worth your Pme (or your money). Im giving you an abridged version of my enPre philosophy, disPlled and presented for you in 15 pages. In other words, Im not just giving you some run of the mill reportIm giving you the keys to the kingdom. Get ready to learn.
Understanding
Programming
I
have
a
lot
of
rules
or
principles
for
fat
loss
programmingwhich
I
will
share
with
you
belowand
some
of
them
can
seem
a
bit
out
there;
however,
the
over-arching
theory
of
how
I
go
about
designing
plans
for
extreme
fat
loss
is
exceedingly
simple.
In
fact,
I
could
break
it
down
for
you
into
just
one
sentence:
ALL
Facets
of
the
Program
Must
be
Geared
Towards
Fat
Loss. This
is
hugely
important;
its
the
Big
Idea,
if
you
will.
Looking
at
things
this
way
certainly
requires
you
to
put
them
in
the
broadest
terms,
but
forces
you
t
see
things
in
the
simplest
termsand
THAT
prevents
you
from
making
mistakes
many
of
my
readers
make. I
know
they
are
making
these
mistakes,
because
theyre
evident
in
the
quesPons
theyre
asking,
which
display
a
complete
misunderstanding
of
the
facets
of
programming
that
actually
help
you
lost
fat.
Now,
its
true
that
there
are
no
stupid
quesPonsbut
that
doesnt
mean
that
some
quesPons
arent
based
on
stupid
faulty
reasoning.
In
the
tness
industry,
its
hard
not
to
get
a
lot
of
thoseespecially
when
it
comes
to
fat
loss.
I
do
my
best
to
answer
each
and
every
quesPons
I
get
as
directly
and
completely
as
possible,
the
fact
is
that
a
lot
of
the
Pme,
I
dont
understand
the
quesPon.
Or
rather,
I
dont
understand
the
reason
theyre
asking
it. Several
Pmes
a
month,
I
get
emails
asking
about
how
to
modify
programs.
Most
of
these
are
logical:
I
dont
have
access
to
a
pull
up
bar,
what
should
I
do?
(Resistance
band
pull
downs,
or
rows.)
Or,
Is
it
okay
to
use
dumbbells
instead
of
a
barbell?
(Yes.)
Stu
like
that.
But
then
there
are
others
where
are
asking
for
advice
on
how
to
use
my
programs
intended
for
fat
loss
into
muscle
building
programsor
how
to
turn
muscle
building
programs
into
ones
for
fat
loss. QuesPons
like
this:
Hey
Roman,
I
want
to
get
cut
up,
and
I
know
thats
your
department.
Im
doing
5/3/1
and
seeing
pre^y
decent
strength
gains.
I
want
to
drop
about
25
pounds
in
about
6-8
weeks
though.
How
can
I
modify
the
program
and
what
diet
should
I
use?
Now
of
course,
the
truth
is
that
if
you
do
nearly
everything
right
and
get
your
diet
perfect,
as
well
as
do
cardio
both
frequently
and
intensely,
you
can
lose
fat
on
nearly
any
sensible
weight
training
plan.
The
keyword
in
my
half-serious
response
there
is
CAN,
not
WILL.
Youll
lose
fat,
but
how
much?
And
at
what
rate? My
above
avowal
begs
the
quesPon:
why
on
earth
would
you
do
it
this
way?
Its
possible,
but
not
opImaldoable,
just
not
ideal.
And
that,
predictably,
brings
us
to
the
focus
of
this
arPcle,
which
is
to
espouse
my
theories
on
fat
loss
programming,
and
give
you
an
idea
of
to
design
your
own
such
programs.
The obvious reason for the structure is rate of fat loss.The more fat you have on your body, the faster you can lose itand the more of it you can losewithoutsacrificing LBM, all in that shortened timeframe. Therefore, you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and even muscle gain. Roman Fitness Systems 5
As for macronutrients, protein is set at between 1.15 and 1.5 grams of protein per pound of lean body mass. There really is no magic numberas long as youre gebng a liMle bit above 1 gram per pound of LBM, youll be ne from a physiological standpoint of actual fat loss. The purpose of having a range is to allow for some individual customizaPon, the determining factor for which will be saPety. Simply put, if you start low and nd that youre sPll hungry, increase protein intake up to as high as 1.5g per lb/LBM. This allows you exibility with meal size and food choices. In terms of carbs, limit intake to .5 per pound of LBM, if you are carb intolerant or insulin resistant, meaning that you gain fat easily when you eat carbs. On the other hand, you can go as high as .75 grams per pound of LBM if you handle carbs well. The dierence in your total Caloric intake is to be made up by fat. Of that fat, I recommend that you take one gram of sh oil per bodyfat percentage point. That is, if you are 10% body fat, take 10 grams. The main thing here is that you dont need a radical reducPon of Calories to allow for radical reducPon of body fat. While starPng 400 Calories in the hole is not unno6ceable as far as saPety and energy levels, neither is it extreme. For fat loss without sacricing muscle, it is by far more ecacious to create (or expand) a decit via increased acPvity level. Cardio High Intensity Interval Training (preferably sprints or jump rope work) OR complexes at least once per week. In most cases, I have clients do one HIIT session and one complex session. I consider complexes cardio, not weight training. (more info on that below) SupplementaIon: The aforemenPoned faMy acid supplements (Flameout and FA3) and in many cases HOT ROX. That would depend on need, Pme frame for goal, and tolerance to sPmulants. As to the weight training; thatll preMy much comprise the remainder of this wriPng, but lets just quickly go over a secPon from weight training 101 and touch on why weight training is essenPal for fat loss: Greater Caloric expenditure than most cardio over the same Pmeframe Longer elevaPon of metabolic processes involved with fat loss BeMer for retenPon of lean body mass, which keeps basal metabolic rate higher
Saturday
(OFF)
PM Weight PM Workout 1 Weight followed by Workout 15 Min Jump 2 followed Rope by 10 Min Treadmill Walk
PM Weight Workout 3
AM Anytime Weight Bodyweight Workout 1 Training, lots of followed by overall activity 15 Min Jump Rope PM
Sunday OFF
OFF
Friday
AM Weight
Workout
1
IMMEDIATELY
followed
by
HIIT
Sprint
Workout
Saturday OFF
Sunday
Anytime Bodyweight
Training followed
by
15
Min
Treadmill
Walk
OFF
Weight Workout 3
PM PM PM 20 Min HIIT Complexes OMG Gossip Jump Rope Girl! Watch it Work on the treadmill.
Friday
AM
Saturday
OFF
PM Weight Workout 1
AM Bodyweight Weight Training Workout 2 followed by 10 min PM Jump Rope HIIT Sprint Work Workout PM OFF
Sunday OFF
All told, this client is training 23 Pmes in 21 days, or an average of 7.6 Pmes per week (1.09 Pmes per day, for those of you who think math is neato.) In fact, my client is working out as oken as 5 Pmes in a 60 hour periodthat sounds crazy, but when you look closely at the schedule, youll see that stretches of back to back training are followed up by adequate rest Pme. If that sPll seems like too much, in the following paragraphs you will see that each training session was very short, and the overall volume relaPvely low.
Long training sessions (anything over 45 minutes) are unsuitable to radical fat loss programs; given the reduced calories, the structure of the workouts, youre creaPng a recipe for overtraining, injury, and stagnaPon. Im certainly a proponent of pushing hard, but theres a ne line between well-intenPoned intensity and stupidity, and that line can be dened by how long your train while on a fat loss program. In addiPon, based on what Ive seen with hundreds of clients, the level of performance drop-o is high enough towards the end of 45 minute sessions that adding in extra Pme is essenPally pointless anyway. Unless you have an extraordinarily high work capacity (in which case, why the hell are you fat and in need of radical programming?), 35-40 minutes is enough. In most cases, 45 is pushing it. Dont believe me? Wait Pll you try the workout I designed for ya. As previously menPoned, the frequency is high, and so such short training sessions sPll provide enough sPmulus to elicit great caloric expenditure metabolic increase.
Between Non-CompePng Large Upper Body Chest and Back Muscle Groups Between Non-CompePng Small Upper Body Biceps and Triceps Muscle Groups Between Non-CompePng Mixed-Size Upper Body Chest and Biceps 10 seconds or Muscle Groups less Between Straight Sets of Squats or Deadliks Squats, Deadlik (bilateral 45-60 seconds only)
Between Squats or Deadliks Alternated w/Lower Body Exercise Between Squats or Deadliks Alternated w/Upper Body Exercise Between Non-CompePng Lower Body Exercises
Squat and Reverse Lunges30 seconds or less Deadlik and Bench Press 25 seconds or less Lunges and Calf Raises 20 seconds or less Between Lower Body Exercise Alternated w/Small Lunges and Biceps 10 seconds or Upper Body Muscle Groups less Between Lower Body Exercise Alternated w/Large Romanian Deadlik and 25 seconds or Upper Body Muscle Groups Chest less Between Straight Sets of Explosive Exercises Cleans, Jump Squats, 35-45 seconds Push Press Between Explosive Exercises Alternated w/Small Cleans and Curls 15 seconds or Movements less Between Explosive Exercises Alternated w/Large Push Press and Lunge 25 Seconds or Movements less Those guidelines are both broad and advanced. Use them as a starPng point and try to cut down where you can. If your condiPoning sucks, youll probably have to add some Pme to all of the above. It also goes without saying youll need to drop the weight in a lot of your exercises. AddiPonally, Ill say that even for my advanced clients, these numbers are really only applicable for the rst half of the workout. Aker that, we generally need to add a few seconds in a few spots.
10
The
A-List Without
quesPon,
the
top
exercises
for
fat
loss
are:
lunges
(all
variaPons),
step-ups,
push
presses,
cleans,
single-leg
squat
variaPons,
and
full
body
pulling
(pull-ups,
chin-ups,
inverted
rows),
and
push-ups.
Those
exercises
serve
as
the
foundaPon
of
each
circuit,
with
two
or
more
A-list
exercises
making
an
appearance.
The
remaining
exercises
are
ancillary
compound
movements,
the
occasional
isolaPon
movement,
and
usually
at
least
one
anterior
or
posterior
core
exercise. On
the
next
page,
youll
nd
an
example
of
one
of
a
single
day
of
training
in
one
of
my
fat
loss
programs:
NOTE:
In
keeping
with
the
above
schedule,
this
would
consPtute
Weight
Workout
1.
There
would
be
two
other
unique
sessions
in
a
given
training
week.
Circuit A Set Up Perform A1, A2, A3, A4 and A5 sequentially, resting as prescribed between exercises and 30 seconds between circuits. Perform this circuit twice. After your second circuit, rest 60 seconds and proceed to Circuit B
Exercise A1)
Push
Press A2)
AlternaPng
Forward
Lunges A3)
Narrow
Grip
Pull-up A3)
Side
Plank A4)
Swiss
Ball
Rollouts Reps/Time 12 15
per
leg 10-12 25s
per
side 15 Rest 25
seconds
or
less 15
seconds
or
less 25
seconds
or
less 5
seconds
or
less N/A
11
Circuit B Set Up Perform B1, B2, B3 and B4 sequentially, resting as prescribed between exercise and 60 seconds between circuits. Perform this circuit once. After your second circuit, rest 90 seconds, and proceed to Circuit C.
Exercise B1)
Bent-over
Barbell
Row B2)
SP
Legged
Deadlik B3)
Jumping
Lunges B4)
Bulgarian
Split
Squat Reps/Time 8-10 6-10 15
per
side 10-12per
leg Rest 25
seconds
or
less 15
seconds
or
less 5
seconds
or
less N/A
Circuit C Set Up Perform C1, C2, C3, C4 and C5 sequentially, resting as prescribed between exercises and 45 seconds rest between circuits. Perform this circuit 3 times.
Exercise C1)
Step-up
onto
Bench C2)
Push-ups C3)
Jumping
Jacks C4)
Bent-over
Lateral
Raises C5)
Superman
Hold Reps/Time 12
per
leg 10-12 15
per
side 10-12per
leg 20-30s Rest 15
seconds
or
less 10
seconds
or
less 5
seconds
or
less 10
seconds
or
less N/A
Now, what youll see is that each circuit is short, fast-paced and intense. The key is to move through it as quickly as possible with good form, all while using weight that youd nd challenging in terms of both strength and strength endurance.
12
However,
I
make
damn
sure
I
dont
send
anyone
away
weaker
than
they
came
to
me,
or
with
less
lean
body
mass.
RotaPng
training
stylesassuming
theyre
all
designed
with
the
same
ideas
about
overall
programming
kept
in
mind
therefore,
has
two
purposes.
Firstly,
it
allows
you
to
lose
fat
faster
because
youre
just
gebng
hit
with
mulPple
types
of
sPmulus
all
the
Pme;
its
hard
to
really
adapt
to
that.
The
lack
of
adaptaPon
is
what
increases
the
rate
of
fat
loss
over
other
programs.
I
hate
to
call
on
training
clichs
and
bodybuilding
colloquialisms
like
keep
the
body
guessing,
but
the
reality
of
the
situaPon
is
truly
that
staying
ahead
of
the
adaptaPon
curve
is
beMer
for
progress.
For
that
reason,
I
usually
add
in
a
secondary
liking
protocol
into
the
clients
program.
In
the
above
example,
it
was
bodyweight
training.
By
doing
this,
we
keep
the
training
fresh
and
the
client
moPvated,
while
concurrently
speeding
up
progress. Secondly,
I
like
rotaPng
styles
during
a
week
because
it
allows
me
the
opportunity
to
keep
an
eye
on
factors
that
will
be
important
at
the
conclusion
of
the
program.
ConvenPonal
fat
loss
programs
are
usually
a
bit
in
line
with
what
Ive
listed
above;
at
least
in
theory
if
not
in
actual
style
and
execuPon.
The
problem
with
such
programs
is
that
they
fail
to
address
strength
in
any
real
way.
More
specically,
the
fast-paced
training
inherent
in
fat
loss
workouts
typically
dictates
use
of
lighter
weight
in
order
to
be
eecPve.
Do
you
know
what
liking
only
lighter
weights
while
in
a
caloric
decit
for
six
weeks
does?
It
makes
you
really
good
at
liking
light
weightand
preMy
bad
at
liking
heavy.
And
to
me,
thats
unacceptable. Given
that,
with
all
of
my
fat
loss
programs,
one
day
per
week
(minimum,
but
somePmes
more)
is
dedicated
to
liking
heavy
(85-95%
of
5RM)
loads.
This
workout
will
sPll
be
fast-paced,
intense
and
horrendously
miserable,
but
it
will
keep
you
strong.
As
just
about
every
gym
rat
worth
his
salt
knows,
heavy
training
is
also
vastly
superior
for
holding
on
to
lean
body
mass
while
diePng.
Ive
had
discussions
about
this
with
a
few
other
coaches
who
specialize
in
fat
loss,
and
one
argument
I
hear
is
that
taking
Pme
o
from
the
heavy
weight
during
a
the
programs
they
design
is
actually
good.
They
give
me
the
same
speech
about
how
taking
Pme
away
from
low
reps/ heavy
weight
de-condiPons
you,
and
when
you
return
to
it
youll
experience
growth.
They
dress
this
nonsense
up
with
terms
like
super-compensaPon
and
over-reaching
(usually
used
incorrectly). Bullshit.
There
is
no
benet
to
gebng
weak,
ever. To
stay
strong
while
on
a
fat
loss
plan,
lik
heavy
one
day
per
week.
Acceptable
programs
would
include
an
abbreviated
5x5
workout
or
something
with
low
reps
and
heavy
weight
uPlizing
the
Perfect
Rep
method.
Roman
Fitness
Systems 13
Closing
Thoughts
Forgive
me
for
repeaPng
myself,
but
this
bears
need
for
reinforcement:
The number one reason why your current training program is NOT opPmized for fat loss and how you can literally DOUBLE the amount of fat you lose in half the Pme by making a few simple adjustments to the way you order your exercises The most eecPve fat annihilaPng exercises including one in parPcular that WILL have you kicking yourself for not harnessing its fat-burning power earlier A training method so powerful that one client lost 2.5 pounds of pure body fat as the result of just two workouts How to use strategic movement-based workouts to double or even triple the eecPveness of each and every minute you spend in the gym How a unique challenge-based training method will have you progressing workout aker workout, ensuring that the fat conPnues to melt away while you get stronger Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a tradiPonal cardio workout again My secret 4-pronged training approach that will have you losing more fat than ever before, all while increasing strength, mobility, exibility and your overall tness level The ulPmate way to gear your training towards the producPon and manipulaPon of hormones that will force your body to shed of fat and build muscleFAST! The truth about marathon workouts and why you MUST dramaPcally shorten your training sessions for the fastest fat loss results And that's just the Pp of the iceberg....
It is truly the ulPmate fat loss program - and I highly recommend you check it out.
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