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14 Day Rapid Fat Loss Fast

Start Guide

Shaun Hadsall
Author | Fat Loss Coach | Body Transformation Expert
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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
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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
Week 1
Starch
and Fruit
Amount
Week 2
Starch
and Fruit
Amount

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Carb UP

Deplete

Carb UP

Deplete

Carb UP

Deplete

FREE
Day

2 Starches
1 Fruit

No
Starches
or Fruits

2 Starches
1 Fruit

No
Starches
or Fruits

2
Starches
1 Fruit

No
Starches
or Fruits

Cheat
Day
(Carb
Load)

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Carb UP

Deplete

Carb UP

Deplete

Carb UP

Deplete

FREE
Day

2 Starches
1 Fruit

No
Starches
or Fruits

2 Starches
1 Fruit

No
Starches
or Fruits

2
Starches
1 Fruit

No
Starches
or Fruits

Cheat
Day
(Carb
Load)

Women
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Carb UP

Deplete

Carb UP

Deplete

Carb UP

Deplete

FREE
Day

Starch
and Fruit
Amount

1 Starch
1 Fruit

No
Starches
or Fruits

1 Starch
1 Fruit

No
Starches
or Fruits

1 Starch
1 Fruit

No
Starches
or Fruits

Cheat
Day

Week 2

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Carb UP

Deplete

Carb UP

Deplete

Carb UP

Deplete

FREE
Day

1 Starch
1 Fruit

No
Starches
or Fruits

1 Starch
1 Fruit

No
Starches
or Fruits

1 Starch
1 Fruit

No
Starches
or Fruits

Cheat
Day

H.I.R.T.

U.S.F.S

H.I.R.T.

U.S.F.S

H.I.R.T.

High
Intensity
Resistance
Training

Ultimate
Stubborn
Fat
Sequence

High
Intensity
Resistance
Training

Ultimate
Stubborn
Fat
Sequence

High
Intensity
Resistanc
e Training

Steady
State
Cardio

Threshold
Depletion
FREE Day
workout

Week 1

Starch
and Fruit
Amount

Daily
Exercise
*See exercise
section

(Carb
Load)

(Carb
Load)

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.
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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 il t e r e d 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.
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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
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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.

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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

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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.

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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.

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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.

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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
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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.

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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.

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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.

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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!

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14-Day Rapid Fat Loss Meal Planner


Carb UP - Days 1 & 8

MEAL

TYPE

P/S/A

2 (Women)

P/V/O

2 (Men)

P/S/V

P/V

P/V/O

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.

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14-Day Rapid Fat Loss Meal Planner


Deplete - Days 2 & 9

Type Key:

MEAL

TYPE

P/V/O

P/V

P/V/O

P/O

P/O

P = Protein

V = Vegetables

O = Fat

DAILY GUIDELINES AND DIRECTIONS


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.

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14-Day Rapid Fat Loss Meal Planner


Carb UP - Days 3 & 10

MEAL

TYPE

P/S/A

2 (Women)

P/V/O

2 (Men)

P/S/V

P/V

P/V/O

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.

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14-Day Rapid Fat Loss Meal Planner


Deplete - Days 4 & 11

Type Key:

MEAL

TYPE

P/V/O

P/V

P/V/O

P/V/O

P/O

P = Protein

V = Vegetables

O = Fat

DAILY GUIDELINES AND DIRECTIONS


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.

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14-Day Rapid Fat Loss Meal Planner


Carb UP - Days 5 & 12

MEAL

TYPE

P/S/A

2 (Women)

P/V/O

2 (Men)

P/S/V

P/V

P/V/O

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.

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14-Day Rapid Fat Loss Meal Planner


Free - Days 6 & 13

MEAL

TYPE

Have your favorite


breakfast. Dont binge or
stuff.

Low Carb Nutrition Shake


with favorite piece of fruit.

Burger or Sub sandwich


with small bag of chips or
salt fix.

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.

27

14-Day Rapid Fat Loss Meal Planner


Deplete - Days 7 & 14

Type Key:

MEAL

TYPE

P/O

P/O

P/V

P/V/O

P/O

P = Protein

V = Vegetables

O = Fat

DAILY GUIDELINES AND DIRECTIONS


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.

28

Food Log & Success Tracker


Date:

8 oz. Water

Day:

MEAL
Week Day:

TIME

TYPE

FOOD ITEM

TYPE

FOOD ITEM

TIME

TYPE

FOOD ITEM

TIME

TYPE

FOOD ITEM

TIME

TYPE

FOOD ITEM

SUPPLEMENTS:
MEAL

TIME

SUPPLEMENTS:
MEAL
3

MEAL
4

MEAL
5

29

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.

30

Your 14 Day Rapid Fat Loss


Exercise Schedule
WEEK
1

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

H.I.R.T.

UCS

H.I.R.T.

UCS

H.I.R.T.

High
Intensity
Resistance
Training

Ultimate
Cardio
Sequence

High
Intensity
Resistance
Training

Ultimate
Cardio
Sequence

High
Intensity
Resistanc
e Training

Steady
State
Cardio

Sequence
1, 2 & 3
combined

WEEK
2

Sequence
1, 2 & 3
combined

10

11

MONDAY

TUESDAY

WEDNESDAY

H.I.R.T.

UCS

H.I.R.T.

High
Intensity
Resistance
Training

Ultimate
Cardio
Sequence

High
Intensity
Resistance
Training

Sequence
1, 2 & 3
combined

(A/E)
aerobic/
endurance
Sequence
1

ThresholdDepletion
Cheat Day
Workout

12

13

14

THURSDAY

FRIDAY

SATURDAY

SUNDAY

UCS

H.I.R.T.

Ultimate
Cardio
Sequence

High
Intensity
Resistance
Training

Steady
State
Cardio

Sequence
1, 2 & 3
combined

(A/E)
aerobic/
endurance
Sequence
1

31

ThresholdDepletion
Cheat Day
Workout

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

32

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
33

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.

34

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 burstingintervalsto 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

35

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

36

Squats
Bodyweight Squats

DB or Barbell Squat

37

Jump Squat

Goblet squats or Goblet jump squats


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

38

Lunges
Forward and Reverse Lunge

Goblet forward or reverse lunge

39

Jumping Lunge

40

H.I.R.T. Workout #1
Day 1 & 8
Chest and Back
Workout Plan

Exercise

Minute

Intensity
Level

GH Surge Workout Starter


(see starter sheet above)

1-5
5-6
6-7

3-4
2
3

7-8
8-9

4
4

9-10
11-12
12-13

4
5
4-5

13-15
14-16
16-18
18-45

4-5
5
5
2-3

12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Triple drop set of Chest with different
exercise with 1 minute rest
Triple Drop Set of Back with different
exercise with 1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio

*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!

41

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

42

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

43

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

44

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

45

Ultimate Stubborn Fat Sequence


Day 2 & 9
Phases 1 thru 5

1. Warm Up
2. Metabolic Burst for 30
seconds followed immediately
by walking for 30 seconds
(Repeat 5 to 10xs)

3. Walk slow or slow jog for


10 minutes
4. Threshold Burst for 45 to 60
seconds followed immediately
by walking fast for 2 minutes.

PLAN
Minutes

Intensity
Level

1-5
5 - 10

1-2

10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2

(Repeat 5xs)

5. Steady State Cardio


(Free Fatty Acid Finisher)

Burst: 5
Walk: 1

35 - 45

End Workout

Intensity Level Guidelines Below


Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)

*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.

46

H.I.R.T. Workout #2
Day 3 & 10
Shoulders & Abs
Workout Plan

Exercise

Minute

Intensity
Level

GH Surge Workout Starter


(see starter sheet above)

1-5
5-6
6-7

3-4
2
3

7-8
8-9

4
4

9-10
11-12
12-13
13-15
14-16
16-18
18-45

4
5
4-5
4-5
5
5
2-3

12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Triple drop set of Shoulders with
different exercise with 1 minute rest
Perform 3 Ab exercises back to back
for 30 seconds each
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio

*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!

47

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

48

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

49

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

50

Stability Ball Roll Out

Reverse Crunch

51

Ultimate Stubborn Fat Sequence


Day 4 & 11
PLAN
Phases 1 thru 5

Minutes

Intensity
Level

1. Warm Up

1-5
5 - 10

1-2

2. Metabolic Burst for 30


seconds followed immediately
by walking for 30 seconds
(Repeat 5 to 10xs)

3. Walk slow or slow jog for


10 minutes
4. Threshold Burst for 45 to 60
seconds followed immediately
by walking fast for 2 minutes.

10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2

(Repeat 5xs)

5. Steady State Cardio


(Free Fatty Acid Finisher)

Burst: 5
Walk: 1

35 - 45

End Workout

Intensity Level Guidelines Below

Level 1 = Warm-Up or Slow Pace


Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)

*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.

52

H.I.R.T. Workout #3
Day 5 & 12
Biceps & Triceps
Workout Plan

Exercise

Minute

Intensity
Level

GH Surge Workout Starter


(see starter sheet above)

1-5
5-6
6-7

3-4
2
3

7-8
8-9

4
4

9-10
11-12
12-13
13-15
14-16
16-18
18-45

4
5
4-5
4-5
5
5
2-3

12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Triple drop set of Biceps with different
exercise with 1 minute rest
Repeat Triple Drop Set for Triceps
1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio

*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!

53

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.

54

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

55

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)

56

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

57

Triceps Cable Pushdowns

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

58

Steady St ate Cardio


-A/E: Aerobic/EnduranceDay 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 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.
59

Threshold-Depletion Cheat Day Workout


Day 7 & 14
Workout Plan

Exercise

Minute

Intensity
Level

Jog at a steady pace

1-5
5-6

1-2
3-4

6-8

3-4

10 push ups, 10 triceps dips, 10


bodyweight squats
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow jog or Fast walk

8-9
9-10

1
4

10-12

10 push ups, 10 triceps dips, 10


bodyweight squats
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow jog or Fast walk

12-13
13-14

1
4

13-15

4-5

15-16
16-19
19-30

1
4-5
2-3

10 push ups, 10 triceps dips, 10


bodyweight squats or lunges
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow pace or Fast walk

3 Minute Threshold Interval


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

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

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)
60

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.

61

Upper Ab Example Exercises


Stability Ball Jackknife

Hanging Leg Raise

62

Stability Ball Roll Out

Reverse Crunch

63

Lower Ab Example Exercises


Hip Ups

Stability Ball Pike

64

Oblique Example Exercises


Side Plank

Hanging Side to Side Leg Raise

65

Core Example Exercises


Plank

Mountain Climber

66

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.

67

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The 4 Cycle Rapid Fat Loss Solution by Shaun Hadsall

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.

Food Timing Tricks for


RAPID Fat Loss
One of the biggest fitness mistakes Ive seen people make over the years is food
and nutrient timing.
Understanding how to time your macro-nutrients (carbs, proteins, and fats) the
proper way for fat loss or other specific fitness goals is CRITICAL in order to
achieve your desired results.
As with most fitness topics, the contradicting information and research is
everywhere when it comes to the subject of nutrient timing, combinations, and
serving sizes.
This happens mostly because people dont differentiate between various types of
goals.
For example, somebody who is an ectomorph (skinny and has a naturally fast
metabolism) is going take a totally different approach than someone who is an
endomorph (naturally thick framed with a slow and sluggish metabolism).

I know its not your fault and its really not fair but its reality for most of us. I
wish we could just rob somebody (ethically of course) and steal their metabolism.
;-)
But we cant.

It doesnt seem fair, but many of the skinny guys / gals out there can pretty much
eat whatever they want and not gain a single pound.
If this describes you, consider yourself lucky.
For the REST of us, life is different.
The skinny guy or gal is most likely trying to improve muscle definition, size and
strength; therefore theyre going to use totally different nutrient timing, portion
sizes, and combinations than someone trying to achieve rapid fat loss.
Just remember that success leaves clues and so does the science.
In other words, we can look to other peoples real world fat loss results, match it
up with the science and copy or mimic whats proven to work.
This Free Bonus Report achieves this goal and is primarily focused on rapid fat
loss.
I still provide pre and post workout food timing guidelines if your goal is to build
muscle, but most of the research and tips are geared towards burning fat.
For those of you seeking a more muscular physique this should apply to you as
well.
After all - the secret to looking more muscular is to get leaner.
So no matter what your goal is, youll still get a ton of benefits and great info from
this report.
But without realistic expectations youre doomed for failure.

How to Achieve Rapid


Fat Loss for the Long Haul
Do You Have Realistic Expectations?
When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.
Before we get to your food timing strategies, here are a few quick tips and
insights that will set you up for both immediate and long-term, sustained weight
loss.
Although these strategies work no matter what your age, gender, or current
condition is in order to achieve success you must have the following two things
working in your favor.
Component #1:

See the Big Picture


Although you can get a VERY fast start with Cycle #1, you still have to see the
big picture.
Youll no doubt get great results applying these techniques, but you must be
patient enough to stay the course down the road a few weeks when your old
habits want to sneak back into your life.
We all have different genetics.
A young man between 20 and 40 is going to get fat burning results a heck
of lot faster than an aging female who has dieted for years, damaged her
metabolism and has hormones that are all out of whack.
If youre a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.
Keep going even if you feel stuck. Youll get your breakthrough within if you apply
this stuff and stick it out.

Component #2:

Consistency
Just like anything in life, the longest way is a short cut. Youre never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those peak
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers capture these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times youve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while youre buying groceries you see them
caught on hidden camera with all their physical flaws exposed by some
gossip magazine or publication.

Whether its a peak moment caught on camera or airbrushing, remember to


compare yourself with yourself and your past results so that your expectations
are realistic and progressive all at the same time.
This is the only way, in my opinion, to make this type of approach a rewarding
experience. Rapid fat loss is an opportunity for life changing breakthroughs along
with physical and personal growth.
This is an important anchor in your life that needs to be a priority.
If youre like most of the world, youre busy. You spend most of your time and
energy committing to other people and responsibilities beside yourself.
Make sure you block off time to plan ahead and make time for YOU.
Schedule your nutrition and exercise firstso you can give everybody else
your very best.
This is not a selfish thing to do. Youll find the reward will carry over into other
areas of your life in a very positive way.
Additionally, your confidence will soar because youll end up looking great too.

How to Get Maximum


Results with Proper
Food Timing
The Great Controversy:
Fasted vs. Fed Exercise Sessions
I figure well dive in and take on the most controversial topic first.
Its the great debate of the health and fitness industry that will probably go
on for years to come and theres solid science that supports BOTH sides.
Sooooo which is better?
Fasted or fed exercise sessions?

Nothing is more telling, to me, than real world results. After working with literally
thousands of people from all walks of life, my experience shows that fasted high
intensity cardio based intervals and/or bursting gets superior fat loss results.
But this should definitely be approached on a case-by-case basis, and this
section will help you determine which way is best for you.
So first, lets talk about certain guidelines that will make fasted exercise more
effective if your schedule allows it and your body tolerates it well.
Whenever you exercise in a fasted state, you must make sure that

1. Intensity is high enough


2. The duration is short enough
Even as little as 12 minutes can get the job done to produce the desired effect,
but I would never exceed more than 45 minutes of exercise if youre in a fasted
state.
And the higher the intensity, the shorter in duration your sessions should be if
youre exercising in a fasted state. There are a few exceptions to this rule, like
my Ultimate Cardio Sequence, so these are just general guidelines.
Heres why the intensity has to be high enough in order for this strategy to work
properly.
Higher intensity levels are what forces the release of hormones that preserve
muscle and help break apart and burn off stubborn fat.
And if your goal is rapid fat loss, I recommend you perform all cardio and/or
interval based exercise first thing in the morning upon waking up after an
overnight (or sleeping) fast.
If your schedule only allows you to workout later in the evening, make sure to
wait 3 or 4 hours AFTER a meal before training for max fat-burning.
This will boost fat burning hormones like HGH (human growth hormone) and
adrenaline levels. It will also give your body no choice but to use fat for fuel
(since you have very little "food energy" in your system).
Remember, you might not have as much energy as if you were training in a
fed state, but youll achieve the goal of burning fat at a much faster rate.
And because youll be limiting carbs, youll be creating the perfect storm for fat
loss inside your body by exercising in a fasted state.
You dont have to use this approach forever, but I always use it on my clients
(and myself) when trying to achieve the fastest fat loss possible.
For all you science geeks out there, lets analyze the research and science
supporting fasted vs. fed exercise.

This study shows that fasting prior to exercise increases nutrient


uptake and absorption in post workout meals:

http://www.springerlink.com/content/w8712615714k8150/

This study demonstrates that fasting, all by itself, increases the


release of catecholamines (precursors to adrenalin, which help break
up and release fatty acids into the blood stream) and therefore
naturally increases resting metabolic rate.

If you combine that with high intensity exercise, you get a powerful 1-2 punch:
http://www.ajcn.org/content/71/6/1511.abstract

This study (for the first time ever) shows that fasted training is more
potent than fed training to facilitate adaptations in muscle and to
improve whole-body glucose tolerance and insulin sensitivity during
a hyper-caloric fat-rich diet.

http://www.ncbi.nlm.nih.gov/pubmed/20837645
This is another reason why we raise fat intake when manipulating carbs on
certain macro-patterning days.
With ALL that being said, if you personally cant tolerate exercising in a fasted
state its completely ok to have an easy digestible nutrition shake or a protein
and carb rich meal an hour or two before exercise.
Next up, post workout food timing metabolic trickery

The Hidden Post-Exercise


Hormonal Rapid Fat Loss Trick
One thing that you probably hear all the time is that you should try to eat or have
a protein shake as fast as possible after exercise to feed your muscles.
And if your goal is to gain muscle this is probably the best choice.
However, if your goal is to burn fat and the intensity is high enough during
exercise (which 90% of the time it should be), using this approach can actually
block fat-burning.
Let me quickly explain so you can maximize the hormonal effect and increase
fat-burning after your workouts.

The Post Workout Hormonal Trick that Double Fat-Loss


This is a trick that definitely goes against the grain and would probably get the
traditional text book trainers panties all in a bunch.

But I recommend you keep your body in a fasted state after high intensity
exercise for at least 30 to 60 minutes.
This is a great trick that Ive personally used for years to get (and stay) lean
despite what every other fitness expert or guru may tell you. And I never lose
muscle using the trick.
Heres the simple science.
Hopefully you know by now that high intensity exercise will force your body to
release all kinds of fat burning hormones by ramping up your sympathetic
nervous system.
This is what helps create a fat burning hormonal environment inside your body.
However, the minute you consume calories, youll spike your bodys primary
storage hormone insulin.
And although insulin helps shuttle nutrients to muscles quickly, it could
potentially blunt or block your growth hormone and other hormones from
working their magic after workouts.
Simply put, insulin is the antagonist of growth hormone and possibly other
hormones. And every time you eat or consume calories, you raise insulin.
In theory, the absence of insulin along with the presence of these fight or flight
hormones will also spare muscle and help you burn a lot more stubborn fat.

Thats why I recommend you ride the fat burning wave during this 30 to 60
minute post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of
both worlds.
You can do this by fasting for about 30 to 45 minutes after your workout and then
consuming a post workout shake or meal.
This way your body can still take advantage of the post workout metabolic
hormonal window to burn fat, while still getting nutrients soon enough to absorb
nutrients at a much faster rate.
A word of caution: Do NOT try this approach if youre not healthy or have sugar
issues. Get cleared by your doctor and build a foundation of basic conditioning
first.
But if youre experienced and your belly flab wont budge, this hormonal
metabolic trick might just do the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
Youll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system youve
just instructed your body to stop burning fat and start burning calories
instead.

Carb Timing
Now lets briefly discuss carb timing.
Youll see that the carb timing content below is a common theme throughout the
entire 4CS system. But its crucial to understand if you want avoid carbs being
stored on the body as fat.
Youll also see I go into greater detail about why our bodies need carbs (and
fuels like glucose) inside the Cycle #2 Macro-Pattering guide.
Lets get to it.

Good, Better, and BEST Carb Timing Tricks


This is a biggie.
If you screw this up consistently, youll be scratching your head wondering why
your belly isnt shrinking.

First up Good:
A good time to consume these types of starches or fruits is first thing in the
morning or upon waking up for a few reasons.
1. Youve fasted all night while you sleep so glycogen levels have been
depleted and this leaves extra room for carbs to replenish lower glycogen
stores.
2. Youre metabolic rate runs highest during the a.m. hours (or after you
wake up from sleeping) than it does later in the day (post workout being
the one exception to this rule) so youll more likely use these carbs as
energy.
3. Insulin sensitivity is also higher when you wake up than other times of the
day, which allows your body to utilize carbs and limit fat spillover.

Next up Better:
An even better time to consume starches and fruits is three to four hours
before high intensity resistance training (MRT, bodyweight circuits, or
metabolic circuits) or a heavier weight training session.
This will ensure that these carbs are used as energy during and after the workout
to avoid fat-spillover and provide sustained energy throughout the workout.
More details on how to handle the post-workout window below.

Last up BEST:
The best time to consume pure glucose polymers from starches and sugars from
fruits is in your post workout anabolic window of opportunity.
This is typically a window that lasts anywhere from 30 minutes all the way to 3
hours after high intensity training.
Make sure you consume your largest impact carb serving of the day within 30 to
60 minutes afterwards.
In fact, if you work out late at night you could actually consume your LARGEST
carb serving of the day right BEFORE bed and not worry about fat spillover.
Remember, when you work out intensely enough youll set off several
powerful metabolic triggers no matter what time of day it is:

Accelerated depletion of muscle glycogen


Stressing of creatine phosphate stores
Release of catecholamines (fat burning hormones)

The end result ends up being increased fat loss and something called supercompensation through stimulation of Glut 4 (a glucose transporter).

This effect simply means storage capacity inside your muscles and liver thats
well above normal levels, and this is greatly enhanced during the post
workout window.
Other benefits include increased insulin sensitivity, glucose uptake, and glycogen
synthesis.
Again, under these conditions your body will store carbs (and other macronutrients) at a much faster and higher rate than normal.
This is why I recommend consuming the majority of your carbs in your post
workout meals on resistance training days.
Regardless if your goal is fat loss, strength, performance, energy, improved
health or anything else, its still critical for you to understand the process of
nutrient timing.
And even though I always like to focus on rapid fat loss, you can benefit from
comprehending how nutrient timing works for disease prevention and your overall
health as well because it helps improve insulin sensitivity.

Carb Preparation
This one is short, sweet, and should be very obvious.
Steam your rice and bake your potatoes. Dont fry them or douse them in tons of
oil. In fact, the FEWER ingredients you use with these starches, the better.
They can work there magic best when eaten in their most natural form.
Of course, fruits should be eaten as whole fruits with the skin (not skins that you
peel of course..haha). It should go without saying you shouldnt eat fruit from a
can (nasty.) and you should always try to go organic or buy directly from a local
farm when possible.
Todays farming has dramatically increased pesticides inside and on the outside
of fruitsand the depleted soil from the years of abuse has dramatically lowered
the nutrient quality as well.
Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler
(yummy) arent part of this strategy. lol.

Save them for your cheat day.

Carb Combining
Food combinations are another HUGE aspect of sustained fat-loss.
Consistently combining your foods the right way is what will help KEEP your
body in a fat burning environment.
Theres a lot of debate about how to combine foods, but Ive always
focused solely on keeping blood sugar and insulin stable throughout the
day.
This not only enhances your bodys ability to consistently use fat as fuel, but also
promotes overall health and general well being. If you learn how to keep blood
sugar stable, youll potentially avoid cardiovascular disease and even epidemics
like diabetes.
Additionally, your energy will increase in a big way.
There are, however, a few exceptions to this rule.
Here are all the details on food combining for FASTER fat loss:

1. NEVER eat carbs by themselves


Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more
than other foods which creates a fat storing environment inside our body. In fact,
its nearly impossible to burn fat in the presence of high insulin.
So always combine your impact carbs with some type of lean protein.

2. ALWAYS have some type of high quality complete


protein in every meal when possible
Consuming protein in every meal will keep your body in a consistent anabolic
(muscle preserving) state. Protein also provides muscles with a steady stream of
amino acids to help assist in repair and growth of lean muscle tissue.
This will also help keep blood sugar more stable throughout the day to keep you
in a high energy fat burning environment.
Also, the thermic effect of protein will help prevent metabolic slow down
and burn more calories (in other words, your body will burn more calories
digesting and breaking down protein than it will digesting and breaking down fat
and carbohydrates).

So by consuming protein frequently throughout the day youll naturally burn more
calories. I also find protein helps fight off the cravings.
Another bonus side effect of being a carnivore. No offense to all my vegetarian
and vegan followers out there. ;-)

4. Be conscious of fat intake before and after workouts


Fats tend to slow digestion and keep insulin stable. This is a great benefit during
other times of the days, but post workout is the one time of the day where we
want to speed up absorption and intentionally spike insulin.
This is the ONE exception to the rule of keeping blood sugar and insulin
stable.
Heres why.
Spiking insulin after workouts (by limiting fats and just eating carbs and protein
together) will help force more nutrients into muscle tissue because insulin is a
storage hormone.
White rice, potatoes and other all natural starches combined with fruit and protein
will automatically help you achieve this desired effect.
Insulin is also very anabolic, which means it helps creates a muscle building
environment inside your body during exercise and it prevents the breakdown
or loss of precious muscle tissue.
So if you recall what I mentioned above about Glut 4 activation and nutrient
partitioning, it only makes sense to have our largest carb serving of the day in our
post workout window (usually within an hour afterwards is best but it can last up
to three hours).
Take home message: Always combine your post workout starches and whole
fruits with a hefty serving of lean protein and limit fat intake when possible.
Theres been a lot of debate about fat in post workout meals recentlyand
the research points in a couple different directions.
Regardless, I still recommend keeping fats on the lower side for post workout
meals because its the only time were intentionally wanting to spike insulin
more and fats can tend to negate that process.
But ultimately I dont think its THAT big of a deal if you have over 10 grams of fat
post workout. Just be conscious of it.

I will end this subject by saying this thoughfats are definitely the LEAST
important post workout nutrient.
So if youre consistently performing high intensity exercise (intervals, bursting,
weight training, bodyweight circuits, etc.), go ahead and tear up those starches
and fruits.
They do the body good.
Just make sure you follow these guidelines and youll maintain the perfect
balance of burning fat and fighting adaptation by keeping your hormones and
metabolic rate in check.
Fat loss (and effective fitness) is not just about exercising more and cutting
calories. Its getting your exercise and nutrition working together synergistically at
the right times based on your goals.
For example, performing bursting or HIIT workouts on days when carbs and
calories are lower and using strength training on days where carbs and calories
are higher is going to give you more bang for your buck.
This is an approach that will help you achieve rapid fat loss and gain strength
all while preserving muscle tissue.
All this knowledge is specifically designed to help you prevent and block
fat spillover as you live everyday life.

How to Time Your Food if Your Goal


is to Gain Muscle Using 4CS
Use 4CS with the following changes
1. Feel free to use amino acids along with carb based drinks before, during and
after your weight training workouts.
2. Instead of using cheat food, overfeed on clean starches and fruits on your
cheat day and allow yourself one big cheat meal on this day.
3. Always make your post workout meals your largest carb containing meal of the
day. A great combo is 2 starches, 1-2 pieces of fruit and a clean protein...or a
nutrition shake with similar ratios.
4. Unless you have a significant amount belly fat to lose limit, skip the cardio and
bursting altogether or limit it to once or twice a week max until you're ready to
move into a full blown fat burning phase.

How to Eat Before Bed


One of the most frequently asked questions I hear is, When and what should I
eat before bed if I want to lose weight?
There are a variety of factors that come into play here.
For example, if youre exercising a few hours before going to bed, you can get
away with eating a lot more clean carbs without worrying about fat-spillover while
you sleep.
This is sometimes referred to as carb back-loading, but this is an advanced
method thats usually the exception, not the rule.
Most of us dont exercise before bed.
So before bed your primary focus should be keeping your body in an anabolic
environment.

Vitally important processes take place while you sleep, so getting the right
nutrition an hour or two before bed will help with recovery, prevent muscle
damage, and maximize the hormonal response.
In my opinion the two best proteins for achieving these goals are cottage cheese
or a high quality low carb nutrition shake.
Cottage cheese works great for a few reasons.
1. It has high amounts of both whey and casein protein, which is a slow and
a fast releasing protein. Think about the old nursery rhyme, Curds and
Whey. So because cottage cheese is curded, it will release amino acids
from the protein both immediately and well into the night.
2. Its very high in the amino acid glutamine, which is the most abundant
amino acid inside muscle tissue. Glutamine has been shown to be very
anti-catabolic so it can help with recovery and prevent muscle loss.
But over the years, Ive found there are MANY folks out there who dont like
cottage cheese.
Its usually a, I love it. or I hate it. -- type of food.
Plus, you should really only be having a few servings of dairy per day max. So
your next best option to achieve all the same benefits as cottage cheese is a
nutrition shake.
But you have to make sure youre using a shake that has a blend of slow
and fast release proteins. Also make sure it has adequate fiber to help slow
digestion before bed.
BioTRUST Low Carb is perfect choice.
You can also feel free to eat other food choices a few hours before bed, just
make sure always get a complete protein source.

Food Timing Summary


So now you should have a solid idea about how to time your food and carb intake
for faster fat-loss.
Just make sure you listen to your body first and foremost. A few of these
methods are geared towards aggressive and rapid fat-loss so get cleared by your
doctor for high intensity exercise and do not attempt anything inside this manual
if youre diabetic or have sugar problems.

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