Calorically Metabolic Workout Sample Workout
How to NET 3 to 5 pounds of pure fat loss every week.
Joel Marion Arnel Ricafranca
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The 1,000 Calorie Challenge will “unofficially” release on October 19th, 2010 via an invitation only discounted 3-day presale.
Progress faster than ever before, burn massive calories each and every workout, dominate your diet, and NET 3 to 5 pounds of pure fat loss every week. THAT’S what this program brings to the table.
Because you downloaded this report, you’re on the exclusive invite list…if you want it, at that time, you’ll get it before anyone else, AND at the pre-sale discount.
Now on to the Workout!
You see. they waste weeks. Feeling confused? I don't blame you! The fat loss industry is full of myths and misbelieves that many people simply end up falling for. we're spilling the beans and providing you with the top secret formula that will simply get you leaner than you ever imagined possible. Okay. You too? Glad we agree on that. No more dancing around the 'why's' or the 'how's. and never seeing any results to show for it. As a result. putting in the effort. It makes me tired even thinking about it.Nice job! By choosing to pick up your very own copy of this free report. Why? If you're like most people. In this guide. sometimes even years going into the gym. debates. we've done the research. and have maybe even come across some mighty interesting and rather unbelievable information. we've put subjects to the test. Now. well let's cut to the chase. and we've compiled the results. Ready to get started? If you're with me. let's move on. we're just going to give you the downright dirty information you want to know: the 'how to lose body fat' – FAST' secrets. I'm going to help steer you in the right direction.
. you've been reading around about what works and what doesn't for fat loss. You've heard stories. you may have just done the most important thing that you could do to guarantee that you will have fat loss success. months.
we've figured an easier way to go about doing this. This makes for far better results for you and a lot less painful of a process as far as fat loss is concerned.
. Rather than having you cut back on your food portions to extremely tiny amounts (that will just kill your metabolism). That's why with our workouts. 3. you have a pretty good idea of just how much food it takes to cut out to reach that value – a lot. Translation – fat loss doesn't occur. The problem with this though is that when you go and start really decreasing the amount of food you're consuming. Ever heard that to burn fat you have to expend more calories than you eat each day? Well the fact of the matter is that for every single pound of body fat that you want to lose. this is going to cause the body to slow its metabolic rate by a very large extent. first we need to make sure you understand the science behind fat loss. you're going to have to burn 3.500 calories. we have you burning up extreme amounts of calories not only while doing our workouts but in the hours after the workout is completed as well.500! That is a whole slug of calories and if you've ever done any sort of calorie counting before.THE PROCESS OF FAT LOSS
Before we get into details about what type of workout program you'll be doing.
that hormone will never be released and you won't move forward. How do we do this? We first make sure all the stored carbs are out of your system. Excellent – that's our mission.In order to burn fat as fast as humanly possible you're going to create an environment that will set you up to rapidly use that pesky fat as fuel. If you aren't exercising intensely enough however. so sooner or later your body is left with no choice but to burn body fat. your body is going to release something called catecholamines which then help to elevate the level of a fat burning substance called hormone sensitive lipase (HSL) that regulates the amount of free fatty acids that get released from the fat cells.
. So you will start up on a “SMART Low-Calorie Intake” to burn off all those carbs. So this is what our workout is designed to do. you can expect to have a net fat loss of 3-5 pounds per week over the long run! So how do you burn massive amount of calories? It is called…
Calorically Expensive Workouts! You see when you do the calorically expensive workout on this report. we need to get rid of those so it has nowhere left to go but to your fat stores. This is what then allows you to burn off those fatty acids and see results very rapidly. This is also going to dramatically bring down the level of insulin that is present in the body which is another key component to burning body fat. If you pair “SMART Low-Calorie Intake” diet component with our extremely metabolic workouts (like peanut butter jelly sandwich). You see. right now your body has a very large storage of carbohydrates and in order to get you burning off body fat.
rounds. Going through the entire circuit is one round. 1. with each and every workout you do. The resistance would be relative to the user.INTRODUCING THE R-QUATTRO™
As you go about your workout. Know this – live by it. get leaner. Let’s take a look at a 3 workouts per week set-up and how R-Quattro™ DOMINATES: Taking the 4 R’s of R-Quattro™ above. With R-Quattro™ we strategically manipulate four training variables to tackle progressive overload from four unique angles. This means. We call this the 'R-Quattro'. Rounds – the number of times a circuit of exercises is completed The end result is the fastest possible progression toward the 1. it will be all you need to refer to. and rest. resistance. R-Quattro™ – that's the name of this game. and burn more calories than the last time. For this workout. As you progress throughout the workout sessions. you're going to get fitter. Here is an example:
. Reps – the number of repetitions performed for each exercise 2. with each and every workout you'll be moving forward by altering one of these components. Rest – the length of rest periods between exercises and rounds 4. and a heaping helping of fat loss results with each and every workout to boot. the main four components you will be focused on include reps.000 calorie goal. the first workout of the week may call for 4 exercises to be completed back to back (with 30 seconds rest) @ 12 repetitions per exercise. Resistance – the load used for each exercise 3.
1A) Decline Pushup x 12 (rest 30 sec) 1B) Lunge and Press x 12 (rest 30 sec) 1C) Bent Over Row x 12 (rest 30 sec) Repeat the 1A – 1B circuit 3 times for a total of 3 rounds. rest 2 minutes. 1A) Decline Pushup x 13-14 (rest 20 sec) 1B) Lunge and Press x 13-14 (rest 20 sec) 1C) Bent Over Row x 13-14 (rest 20 sec) Repeat the A1 – A4 circuit 4 times for a total of 4 rounds. rest 90 seconds. 1A) Decline Pushup x 13-14 (rest 30 sec) 1B) Lunge and Press x 13-14 (rest 30 sec) 1C) Bent Over Row x 13-14 (rest 30 sec) Repeat the 1A – 1B circuit 3 times for a total of 3 rounds. we progress by increasing the repetitions while also increasing the resistance. we’d build on the previous workout by decreasing the rest periods and increasing the rounds by 1. rest 2 minutes. then move on to the B grouping
. then move on to the B grouping
For the next workout. then move on to the B grouping
For the third workout.
. our workouts burn much more than that. Since you'll constantly be building upon your last workout you should never begin to feel burned out or like you can't handle it any longer. Beyond that. at the start of each week we change the workout style completely to add another level of progression . that is.No pain. Because the workout on this report is extremely metabolically demanding. it's a lot easier than it sounds. no gain.Here’s a summary of how R-Quattro™ works throughout each week: Workout 1 – baseline workout Workout 2 – reps and resistance increased Workout 3 – rest decreases. So let's say you burned off 200 calories during the workout and after it was finished burned off another 50 calories recovering. Your total calorie burn would be 250 calories because of that exercise session and your EPOC value would be 50 calories. excess post-exercise oxygen consumption is essentially how much additional energy the body burns off above and beyond the calories burned off during the workout session in order to recover properly and return your body back to its normal maintenance state. BUT…and this is a big but. rounds increase The first workout is always the baseline. it causes an afterburn also known as EPOC. EPOC.
HOW TO BURN FAT ALL DAY LONG?
What's EPOC? Sounds like some scientific term that you'd rather not try and understand… Well bare with me. Then every workout (Workout 2 and 3 of each week) gets even more challenging (and subsequently burns more calories and fat) by manipulating R-Quattro™.
we changed it. They go into the gym and sure they may burn a few hundred calories. but the minute they walk out of that gym. And when I say stops. their calorie burning S-T-O-P-S. I mean stops dead. if not higher. How?
. the EPOC values – well.If you follow the workouts in this program as they are intended. slow calorie burn of a whopping 50-60 calories per hour. you're easily looking at rates of 600 calories burned during the session. You are DEFINITELY not going to get lean burning that. This literally turns you into a calorie incinerating furnace!
This is also the biggest problem with most of the workouts that many people do today. So. it is not abnormal at all to see total calorie burns around the 1000 calorie mark or higher once everything is accounted for. Then – because we're not done yet. They return right back to that sluggish. they shoot through the roof! Because our workouts combine both high intensity cardio training along with resistance training to really get those muscles working.
This workout week comes from week #3. intense is good. There's absolutely no way you can't – as long as you do it right. But remember. you are guaranteed to lose body fat.
ARE YOU READY!!!
. Now if that doesn’t get you excited and fully believing that finally fat loss may just be achievable – no wait. Make no mistake though. so it's a little ways into the program but not so far yet that you're moving to the more advanced stages. I don't know what will. How good does that sound? You won't even need to do those long. it is 100% achievable. Intense is what you want. Let's give you a sample workout to look at so you can get a much better idea of exactly what's involved here. you will be burning off body fat while you sleep. it will be intense. With this program. It’s all because you used this precise workout technique. Basically.These are super intense workouts that will drive your metabolism up there and keep it there for quite some time to come. slow cardio workouts every morning because you'll be starting the day already having burned off more total body fat.
perform 1b for 30 seconds followed by 30 second break. Be sure to rest for 2 minutes between tri-sets though so that the body can properly recover (unless noted). Perform 1a for 30 seconds followed by a 30 second break. Friday – decrease rest by 10 seconds. repeat through two more times to make it three rounds total. finish off by performing 1c for 30 seconds followed by a 30 second break. After all three exercises are completed. and Friday. 1a: Spiderman Pushup: 30 seconds/30 second break 1b: Dumbbell Squat and Press: 30 seconds/30 second break 1c: Chin Up: 30 seconds/30 second break Select a load that you can perform for 30 seconds (if applicable). Here is where the R-Quattro™ does it’s magic.
. let’s now begin with the actual workout. increase round by 1. Monday – baseline workout (workout below done on Monday) Wednesday – increase all exercises by 1 rep and increase resistance slightly. Tri-set Instructions: Let’s look at Tri-Set #1 as an example. Be sure to start with the warm-up as indicted and then progress through each tri-set. Finally. Set-Up: To set this workout up. The total workout time should be no more than 50 minutes so be prepared to really be pushing yourself hard here. It is important to track your session every week. you'll be performing your workouts on Monday. Wednesday. Got it? Let’s go to the actual workout. Then.THE WORKOUT
Now that you understand why this workout is so powerful.
Jumping Jacks: 45 seconds (15 second break) 2. High Knee Drill: 45 seconds (15 second break) 3. Modified Burpees: 45 seconds (15 second break) 4. Mountain Climber: 45 second (15 second break)
Tri-Set #1 (3 rounds) 1a: Spiderman Pushup: 30 seconds/30 second break 1b: Dumbbell Squat and Press: 30 seconds/30 second break 1c: Chin Up: 30 seconds/30 second break -----------------------------------------------------------------2 minute break between Tri-set #1 and Tri-set #2 ------------------------------------------------------------------
Tri-Set #2 2a: Jump Lunge: 30 seconds/30 second break 2b: Lateral Raise: 30 seconds/30 second break 2c: Goblet squat: 30 seconds/30 second break (3 rounds) -----------------------------------------------------------------1 minute break between Tri-set #2 and Heart Rate Accelerator ------------------------------------------------------------------
.Warm-Up (1 round) 1.
Heart Rate Accelerator (1 round) Jumping Jacks: 30 seconds Modified Burpees: 30 seconds -----------------------------------------------------------------1 minute break between Heart Rate Accelerator and Tri-set #3 -----------------------------------------------------------------Tri-Set #3 (3 rounds) 3a: Standing Reverse DB Fly 3b: Weighted Jump Squat 3c: Superman Pushup -----------------------------------------------------------------2 minute break between Tri-set #3 and Tri-set #4 -----------------------------------------------------------------Tri-Set #4(3 rounds) 4a: DB Step Up 4b: Shoulder DB Press 4c: DB Squat (3 rounds) -----------------------------------------------------------------1 minute break between Tri-set #3 and Core Finisher -----------------------------------------------------------------Core Finisher: (1 round) Rotational Plank: 60 seconds
Start with your legs side by side and your arms by your side. jump up and spread your legs out to the side while your arms raise out and up over your head.Jumping Jacks
Instructions This is a very simple yet effective way to warm up your body. Land in this position and then return to the starting position and repeat. In one motion.
. Repeat with minimal ground contact time. Drive knee up towards chest and place that foot on the ground. Alternate and drive other knee up to the chest as if you are jogging in place. It is crucial to keep your knee high in every rep.High Knee Drill
Instructions Start with your feet shoulder width apart.
Repeat for the recommended time. The only difference is that it doesn’t have the “jump” and the “pushup” component. Start with your feet shoulder width apart. place hands on the ground and kick your legs out (to a pushup position). Begin by squatting down.
. Once you are low on the group.Modified Burpees
Instructions This movement is exactly like the regular burpees. Then drive knees up towards chest and squat up.
Keeping your body parallel to ground. Repeat this movement for the required time. drive your knees up towards your chest alternating back and forth..Mountain Climber
Instructions Start by getting on your hands and feet in a pushup position.
. To perform. it causes instability in your core causing it to contract even more. Slowly begin to bend at the elbows so your lower your body downwards while simultaneously driving one knee out towards the elbow. Due to the nature of the movement. Pause for a brief second and then push back up again to complete the rep.Spiderman Pushup
Instructions This is exactly like a regular pushup. get down onto the floor in a pushup position. Alternate the side for the recommended time period.
Proceed by squatting and proceed with a brief pause. press the dumbbells up over your head. as you are standing up. Start by standing with your feet shoulder width apart and holding the dumbbells at shoulder level. Return to the starting position and repeat.
. the dumbbells should be over your head. When your legs reach full extension. Next.Squat & Press
Instructions This is a full body movement that combines a squat movement and vertical push movement.
bend the knees again so you're hanging off the ground and pull the body upwards until the chin is just at the bar level.Chin Up
Instructions The chin up is similar to the pull-up only the position of the hands is slightly altered so the muscles will be worked in a slightly different manner. From there.
. For the chin-up you will place hands directly on the bar over your head so that they are directly in line with the shoulders (closer than they are during a standard-pull-up) using an overhand grip.
Instructions This one is great for increasing your explosive power. Land and proceed to move immediately back into the lunge position to complete the next rep. switching legs mid-jump. stand so that both feet are pointing forwards and one foot is a full step in front of the other. rebound up off the floor. lunge down into position and once you're ready. Continue on with this as fluently as possible until all reps have been completed. From there. To perform this.
Instructions To perform the dumbbell squat. come back up into the full standing position once again.
. Once you've reached the bottom. begin to squat down all the way to the ground. From there. Remember to keep the knees following the ground at all times to prevent knee pain from developing. using a slightly wider than shoulder width stance and feet pointing forward. cup a dumbbell in front of you with elbows tucked down.
HR Accelerator 1
Instructions This is a very simple yet effective way to warm up your body.
. Land in this position and then return to the starting position and repeat. jump up and spread your legs out to the side while your arms raise out and up over your head. In one motion. Start with your legs side by side and your arms by your side.
HR Accelerator 2
Instructions This movement is exactly like the regular burpees. The only difference is that it doesn’t have the “jump” and the “pushup” component. Once you are low on the group. Then drive knees up towards chest and squat up. Start with your feet shoulder width apart. place hands on the ground and kick your legs out (to a pushup position). Begin by squatting down. Repeat for the recommended time.
Important note: remember to keep head in a neutral position and avoid rounding the back. raise dumbbells to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. bend at hips with back straight. Hold dumbbell in each hand with neutral grip (palms facing each other) and let arms be straight down (perpendicular to floor). Return to start position.Reverse DB Fly
Instructions Start by standing with feet hip width apart and knees slightly bent. With elbows slightly bent and facing the ceiling.
. From there.
As soon as you land back on the floor again.Weighted Jump Squat
Instructions For this exercise you're going to hold a set of dumbbells at your side.
. Lower yourself into the squat position with the legs slightly wider than shoulder width apart. move directly into another squat and perform the sequence one more time through. rebound up off the floor while straightening the legs and aiming to keep the dumbbell in position at the center of the body. Once you're in the lowered position.
. Alternate the sides for the recommended time period. get down onto the floor in a pushup position. Pause for a brief second and then push back up again to complete the rep. As your push yourself back up.Superman Pushup
Instructions This is exactly like a regular pushup. bring one arm over your head. The only difference is you raise one arm over the head (like a superman) simultaneously as you push yourself up. To perform.
Dumbbell Step Up
Instructions Step ups are a nice alternative to squats when you need a break from that exercise and will really challenge the quad muscles as well. To perform them. until you are in a full standing position on the top. From there. leading with the same leg that you started with. stand in front of a large box or step that's about knee to waist height. From there. For the second rep of the set. start using the opposite leg so that you target both sides equally. place both feet together and then lower back down. step up on top of the box with one foot.
while in a standing position bring two dumbbells up to shoulder level.
. To perform it. causing muscular imbalance. being sure to keep the back in straight alignment.Shoulder DB Press
Instructions The dumbbell shoulder press is a great shoulder exercise that will help ensure that you're not overcompensating with a stronger arm for a weaker arm. drive the weight directly over your head and pause for a brief moment when you reach the top. From there. Lower back down to the shoulders again to complete the rep and then continue on.
From there. using a slightly wider than shoulder width stance and feet pointing forward.Dumbbell Squat
Instructions To perform the dumbbell squat. Remember to keep the knees following the ground at all times to prevent knee pain from developing. begin to squat down all the way to the ground.
. holding one in each hand. come back up into the full standing position once again. bring a set of dumbbells up to the shoulders. Once you've reached the bottom.
Hold that and then proceed to twist this time in the other direction to finish off that rep.Rotational Plank Finisher
Instructions To increase the amount of core muscle recruitment you experience during this movement.
. the rotational plank is a very good exercise to perform. slowly begin to rotate so that you are now facing the sideways direction and have moved into a side plank (the free arm and foot resting down by the side of the body). To do this. Once there. Hold that position for a second and then move back into the first standard plank position once again. you want to get into a standard plank position with the feet stretched out underneath the body so that you're balancing on your feet and forearms.
exactly why you should be choosing R-Quattro style workouts as your method of stripping off that body fat and unveiling the absolute best you that you can be.Now hopefully you can see just how intense that workout is. Hopefully this now makes it clear to you. you didn't work hard enough. If you don't come out of it gasping for air and feeling as though you need to lay down for a while and recover. When you do both. It's all about constantly pushing yourself and seeing constant progress.
. you will get fat loss.
dominate your diet. AND at the pre-sale discount. you’re on the exclusive invite list…if you want it. you’ll get it before anyone else. we’re going to be giving away even more FREE fat loss info along with giving you a chance to WIN a FREE copy of the entire 8-week 1.The 1.
Because you downloaded this report. burn massive calories each and every workout. THAT’S what this program brings to the table.
But before that even happens. 2010 via an invitation only discounted 3-day pre-sale.000 Calorie Challenge will “unofficially” release on October 19th. and NET 3 to 5 pounds of pure fat loss every week.
Progress faster than ever before. at that time.000 Calorie Challenge system. Stay tuned!
Maximum Fitness. and even more. America’s #1 “Virtual” Trainer. Joel has appeared on such television networks as NBC.
. as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports nutritionist and personal trainer through the nation’s premier certification agencies. the Body-for-Life Transformation Challenge. As a nationally published author and fitness personality. Woman’s Day. regardless of location. and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness. time and time again. CISSN. Joel delivers. MuscleMag International. Clean Eating. ABC. NSCA-CPT
Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top 50 personal trainers. is a frequent guest on SIRIUS satellite radio. and CBS. His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people. Rest assured.About Joel Marion. you’re in good hands. and Muscle & Fitness Hers. When it comes to getting results with clients. Oxygen.
In additional. Arnel also publishes an online fitness newsletter called ”Abs Secrets” that is enjoyed by half a million readers in over 170 countries.7% body fat in 16 weeks
Arnel Ricafranca entered the fitness scene for the first time by transforming his own body and posting daily updates throughout his journey for the world to see. training hundreds of in-person clients.
. He is constantly researching new and innovative training strategies from reading over 527 research papers. Arnel was awarded by the "President’s Council on Physical Fitness and Sports" for helping America get fit and healthy.About Arnel Ricafranca
Arnel went from 14. His goal is to provide you with the most effective workout system to accelerate fat loss through real research and real life testing. Millions of people watched his body transformation while inspiring them to do the same thing. and working with thousands of clients online.6% to 4. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot.