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.

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Now on to the Workout!

Okay. we've put subjects to the test. I'm going to help steer you in the right direction. let's move on. Now. 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've done the research. As a result. we're spilling the beans and providing you with the top secret formula that will simply get you leaner than you ever imagined possible. debates. and never seeing any results to show for it. and have maybe even come across some mighty interesting and rather unbelievable information. putting in the effort. well let's cut to the chase. It makes me tired even thinking about it. you've been reading around about what works and what doesn't for fat loss. and we've compiled the results. Why? If you're like most people. You too? Glad we agree on that. In this guide. they waste weeks. you may have just done the most important thing that you could do to guarantee that you will have fat loss success. . sometimes even years going into the gym. You see. You've heard stories.Nice job! By choosing to pick up your very own copy of this free report. we're just going to give you the downright dirty information you want to know: the 'how to lose body fat' – FAST' secrets. months. No more dancing around the 'why's' or the 'how's. Ready to get started? If you're with me.

That's why with our workouts. 3. Translation – fat loss doesn't occur. you're going to have to burn 3. The problem with this though is that when you go and start really decreasing the amount of food you're consuming. Rather than having you cut back on your food portions to extremely tiny amounts (that will just kill your metabolism). 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.THE PROCESS OF FAT LOSS Before we get into details about what type of workout program you'll be doing. you have a pretty good idea of just how much food it takes to cut out to reach that value – a lot.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. This makes for far better results for you and a lot less painful of a process as far as fat loss is concerned. we've figured an easier way to go about doing this. first we need to make sure you understand the science behind fat loss. . this is going to cause the body to slow its metabolic rate by a very large extent.

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 see. This is what then allows you to burn off those fatty acids and see results very rapidly. 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. right now your body has a very large storage of carbohydrates and in order to get you burning off body fat. . 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. 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. that hormone will never be released and you won't move forward. so sooner or later your body is left with no choice but to burn body fat. Excellent – that's our mission. If you pair “SMART Low-Calorie Intake” diet component with our extremely metabolic workouts (like peanut butter jelly sandwich). How do we do this? We first make sure all the stored carbs are out of your system.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. we need to get rid of those so it has nowhere left to go but to your fat stores. If you aren't exercising intensely enough however.

and burn more calories than the last time. Resistance – the load used for each exercise 3. Know this – live by it. with each and every workout you do. rounds. 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. resistance. and a heaping helping of fat loss results with each and every workout to boot. 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. Reps – the number of repetitions performed for each exercise 2. and rest. you're going to get fitter. The resistance would be relative to the user. For this workout. As you progress throughout the workout sessions. This means.000 calorie goal. R-Quattro™ – that's the name of this game. We call this the 'R-Quattro'. Rest – the length of rest periods between exercises and rounds 4. get leaner.INTRODUCING THE R-QUATTRO™ As you go about your workout. With R-Quattro™ we strategically manipulate four training variables to tackle progressive overload from four unique angles. 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 each and every workout you'll be moving forward by altering one of these components. Here is an example: . 1. the main four components you will be focused on include reps. Going through the entire circuit is one round.

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. then move on to the B grouping . we progress by increasing the repetitions while also increasing the resistance. then move on to the B grouping For the next workout. rest 90 seconds. rest 2 minutes. 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 For the third workout. 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.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.

that is. 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. rounds increase The first workout is always the baseline. it's a lot easier than it sounds. Your total calorie burn would be 250 calories because of that exercise session and your EPOC value would be 50 calories.No pain. at the start of each week we change the workout style completely to add another level of progression . 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. Because the workout on this report is extremely metabolically demanding.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. it causes an afterburn also known as EPOC. . EPOC. Beyond that. our workouts burn much more than that. 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™. no gain. BUT…and this is a big but. 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. So let's say you burned off 200 calories during the workout and after it was finished burned off another 50 calories recovering.

they shoot through the roof! Because our workouts combine both high intensity cardio training along with resistance training to really get those muscles working. Then – because we're not done yet. 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. it is not abnormal at all to see total calorie burns around the 1000 calorie mark or higher once everything is accounted for. the EPOC values – well.If you follow the workouts in this program as they are intended. if not higher. They go into the gym and sure they may burn a few hundred calories. slow calorie burn of a whopping 50-60 calories per hour. So. And when I say stops. we changed it. but the minute they walk out of that gym. you're easily looking at rates of 600 calories burned during the session. They return right back to that sluggish. How? . their calorie burning S-T-O-P-S. You are DEFINITELY not going to get lean burning that. I mean stops dead.

I don't know what will. With this program. so it's a little ways into the program but not so far yet that you're moving to the more advanced stages. intense is good. Basically. ARE YOU READY!!! . you are guaranteed to lose body fat. you will be burning off body fat while you sleep.These are super intense workouts that will drive your metabolism up there and keep it there for quite some time to come. Make no mistake though. it will be intense. But remember. How good does that sound? You won't even need to do those long. This workout week comes from week #3. Let's give you a sample workout to look at so you can get a much better idea of exactly what's involved here. There's absolutely no way you can't – as long as you do it right. Now if that doesn’t get you excited and fully believing that finally fat loss may just be achievable – no wait. It’s all because you used this precise workout technique. Intense is what you want. slow cardio workouts every morning because you'll be starting the day already having burned off more total body fat. it is 100% achievable.

Be sure to start with the warm-up as indicted and then progress through each tri-set. repeat through two more times to make it three rounds total.THE WORKOUT Now that you understand why this workout is so powerful. It is important to track your session every week. Perform 1a for 30 seconds followed by a 30 second break. and Friday. let’s now begin with the actual workout. 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. Finally. 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). Be sure to rest for 2 minutes between tri-sets though so that the body can properly recover (unless noted). finish off by performing 1c for 30 seconds followed by a 30 second break. Here is where the R-Quattro™ does it’s magic. Wednesday. increase round by 1. perform 1b for 30 seconds followed by 30 second break. you'll be performing your workouts on Monday. . Friday – decrease rest by 10 seconds. Then. The total workout time should be no more than 50 minutes so be prepared to really be pushing yourself hard here. Got it? Let’s go to the actual workout. After all three exercises are completed. Set-Up: To set this workout up.

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 ------------------------------------------------------------------ . Jumping Jacks: 45 seconds (15 second break) 2. High Knee Drill: 45 seconds (15 second break) 3.Warm-Up (1 round) 1. Modified Burpees: 45 seconds (15 second break) 4.

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 .

. jump up and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.Jumping Jacks Warm Up#1 Instructions This is a very simple yet effective way to warm up your body. Start with your legs side by side and your arms by your side. 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 Warm Up#2 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. Once you are low on the group.Modified Burpees Warm Up#3 Instructions This movement is exactly like the regular burpees. place hands on the ground and kick your legs out (to a pushup position). Begin by squatting down. Then drive knees up towards chest and squat up. Start with your feet shoulder width apart.

drive your knees up towards your chest alternating back and forth.. Repeat this movement for the required time. Keeping your body parallel to ground. .Mountain Climber Warm Up#4 Instructions Start by getting on your hands and feet in a pushup position.

To perform. Alternate the side for the recommended time period. Due to the nature of the movement. get down onto the floor in a pushup position. Pause for a brief second and then push back up again to complete the rep. . 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.Spiderman Pushup Tri-set 1A Instructions This is exactly like a regular pushup.

the dumbbells should be over your head. Proceed by squatting and proceed with a brief pause. press the dumbbells up over your head. When your legs reach full extension. Return to the starting position and repeat. Next.Squat & Press Tri-set 1B Instructions This is a full body movement that combines a squat movement and vertical push movement. as you are standing up. . Start by standing with your feet shoulder width apart and holding the dumbbells at shoulder level.

. From there. 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. 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.Chin Up Tri-set 1C 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.

To perform this. lunge down into position and once you're ready. Land and proceed to move immediately back into the lunge position to complete the next rep. switching legs mid-jump. rebound up off the floor. Continue on with this as fluently as possible until all reps have been completed. stand so that both feet are pointing forwards and one foot is a full step in front of the other.Jump Lunge Tri-set 2A Instructions This one is great for increasing your explosive power. From there. .

cup a dumbbell in front of you with elbows tucked down. using a slightly wider than shoulder width stance and feet pointing forward.Goblet Squat Tri-set 2B Instructions To perform the dumbbell squat. Once you've reached the bottom. 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. . From there. come back up into the full standing position once again.

. 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. Land in this position and then return to the starting position and repeat.Jumping Jacks HR Accelerator 1 Instructions This is a very simple yet effective way to warm up your body. In one motion.

place hands on the ground and kick your legs out (to a pushup position). Then drive knees up towards chest and squat up. . Start with your feet shoulder width apart. Once you are low on the group. Repeat for the recommended time. Begin by squatting down.Modified Burpees 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.

From there. Return to start position. Important note: remember to keep head in a neutral position and avoid rounding the back. bend at hips with back straight. . raise dumbbells to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. Hold dumbbell in each hand with neutral grip (palms facing each other) and let arms be straight down (perpendicular to floor).Reverse DB Fly Tri-set 3A Instructions Start by standing with feet hip width apart and knees slightly bent. With elbows slightly bent and facing the ceiling.

Once you're in the lowered position. rebound up off the floor while straightening the legs and aiming to keep the dumbbell in position at the center of the body. As soon as you land back on the floor again. Lower yourself into the squat position with the legs slightly wider than shoulder width apart. .Weighted Jump Squat Tri-set 3B Instructions For this exercise you're going to hold a set of dumbbells at your side. move directly into another squat and perform the sequence one more time through.

The only difference is you raise one arm over the head (like a superman) simultaneously as you push yourself up. get down onto the floor in a pushup position.Superman Pushup Tri-set 3C Instructions This is exactly like a regular pushup. To perform. Alternate the sides for the recommended time period. . bring one arm over your head. As your push yourself back up. Pause for a brief second and then push back up again to complete the rep.

stand in front of a large box or step that's about knee to waist height. step up on top of the box with one foot. .Dumbbell Step Up Tri-set 4A 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. For the second rep of the set. place both feet together and then lower back down. until you are in a full standing position on the top. leading with the same leg that you started with. start using the opposite leg so that you target both sides equally. From there. From there. To perform them.

while in a standing position bring two dumbbells up to shoulder level. drive the weight directly over your head and pause for a brief moment when you reach the top. From there. causing muscular imbalance. .Shoulder DB Press Tri-set 4B 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. To perform it. being sure to keep the back in straight alignment. Lower back down to the shoulders again to complete the rep and then continue on.

Remember to keep the knees following the ground at all times to prevent knee pain from developing.Dumbbell Squat Tri-set 4C Instructions To perform the dumbbell squat. come back up into the full standing position once again. holding one in each hand. bring a set of dumbbells up to the shoulders. . begin to squat down all the way to the ground. From there. Once you've reached the bottom. using a slightly wider than shoulder width stance and feet pointing forward.

. Hold that position for a second and then move back into the first standard plank position once again. Hold that and then proceed to twist this time in the other direction to finish off that rep. 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.Rotational Plank Finisher Instructions To increase the amount of core muscle recruitment you experience during this movement. To do this. 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). Once there. the rotational plank is a very good exercise to perform.

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. you will get fat loss. It's all about constantly pushing yourself and seeing constant progress. 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.

Because you downloaded this report. AND at the pre-sale discount. 2010 via an invitation only discounted 3-day pre-sale. THAT’S what this program brings to the table.000 Calorie Challenge will “unofficially” release on October 19th. and NET 3 to 5 pounds of pure fat loss every week. burn massive calories each and every workout. Stay tuned! . you’re on the exclusive invite list…if you want it. dominate your diet. Progress faster than ever before. you’ll get it before anyone else. But before that even happens. 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. at that time.The 1.000 Calorie Challenge system.

Woman’s Day. America’s #1 “Virtual” Trainer. the Body-for-Life Transformation Challenge. and Muscle & Fitness Hers. ABC. Clean Eating. As a nationally published author and fitness personality. and CBS. Oxygen. and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness. His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people. 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. Joel has appeared on such television networks as NBC. MuscleMag International. Joel delivers. and even more. Maximum Fitness. CISSN. time and time again. regardless of location. When it comes to getting results with clients. is a frequent guest on SIRIUS satellite radio. NSCA-CPT Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top 50 personal trainers. Rest assured. .About Joel Marion. you’re in good hands.

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. 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. . He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. training hundreds of in-person clients. and working with thousands of clients online.6% to 4. Millions of people watched his body transformation while inspiring them to do the same thing. In additional. Arnel also publishes an online fitness newsletter called ”Abs Secrets” that is enjoyed by half a million readers in over 170 countries. His goal is to provide you with the most effective workout system to accelerate fat loss through real research and real life testing.About Arnel Ricafranca Arnel went from 14.

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