Calorically Metabolic Workout

Sample Workout

How to NET 3 to 5 pounds of pure

fat loss every week.

Joel Marion
Arnel Ricafranca

© Copyright 2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights
Reserved.
 The 1,000 Calorie Challenge will “unofficially” release on
October 19th, 2010 via an invitation only discounted 3-day pre-
sale.

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.

Congratulations.

Now on to the Workout!

Nice job! By choosing to pick up your very own copy of this free report, you may have
just done the most important thing that you could do to guarantee that you will have fat
loss success.

Why?

If you're like most people, you've been reading around about what works and what
doesn't for fat loss. You've heard stories, debates, and have maybe even come across
some mighty interesting and rather unbelievable information.

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. As a result, they waste weeks, months, sometimes
even years going into the gym, putting in the effort, and never seeing any results to
show for it.

It makes me tired even thinking about it.

You too?

Glad we agree on that.

Okay, well let's cut to the chase. In this guide, I'm going to help steer you in the right
direction. No more dancing around the 'why's' or the 'how's, we're just going to give you
the downright dirty information you want to know: the 'how to lose body fat' – FAST'
secrets.

You see, we've done the research, we've put subjects to the test, and we've compiled
the results. Now, we're spilling the beans and providing you with the top secret formula
that will simply get you leaner than you ever imagined possible.

Ready to get started?

If you're with me, let's move on.

THE PROCESS OF FAT LOSS
Before we get into details about what
type of workout program you'll be
doing, first we need to make sure you
understand the science behind fat
loss.

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, you're going to have to burn 3,500 calories. 3,500!

That is a whole slug of calories and if you've ever done any sort of calorie counting
before, you have a pretty good idea of just how much food it takes to cut out to reach
that value – a lot.

The problem with this though is that when you go and start really decreasing the
amount of food you're consuming, this is going to cause the body to slow its metabolic
rate by a very large extent. Translation – fat loss doesn't occur.

That's why with our workouts, we've figured an easier way to go about doing this.

Rather than having you cut back on your food portions to extremely tiny amounts (that
will just kill your metabolism), 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.

This makes for far better results for you and a lot less painful of a process as far as fat
loss is concerned.
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. How do we do this? We first
make sure all the stored carbs are out of your system.

You see, right now your body has a very large

storage of carbohydrates and in order to get you
burning off body fat, we need to get rid of those
so it has nowhere left to go but to your fat
stores. 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.

Excellent – that's our mission. So you will start

up on a “SMART Low-Calorie Intake” to burn off
all those carbs, so sooner or later your body is
left with no choice but to burn body fat.

If you pair “SMART Low-Calorie Intake” diet

component with our extremely metabolic workouts (like peanut butter jelly sandwich),
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, 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.

This is what then allows you to burn off those fatty acids and see results very rapidly. If
you aren't exercising intensely enough however, that hormone will never be released
and you won't move forward. So this is what our workout is designed to do.
INTRODUCING THE R-QUATTRO™
As you go about your workout, the main four components you will be focused on include
reps, rounds, resistance, and rest. We call this the 'R-Quattro'. Know this – live by it.

For this workout, it will be all you need to refer to.

As you progress throughout the workout sessions, with each and every workout you'll
be moving forward by altering one of these components. This means, with each and
every workout you do, you're going to get fitter, get leaner, and burn more calories than
the last time.

R-Quattro™ – that's the name of this game.

With R-Quattro™ we strategically manipulate four training variables to tackle

progressive overload from four unique angles.

1. Reps – the number of repetitions performed for each exercise

2. Resistance – the load used for each exercise

3. Rest – the length of rest periods between exercises and rounds

4. Rounds – the number of times a circuit of exercises is completed

The end result is the fastest possible progression toward the 1,000 calorie goal, and a
heaping helping of fat loss results with each and every workout to boot.

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, 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. Going through the entire circuit is one round. The resistance would be
relative to the user.

Here is an example:
 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, then
move on to the B grouping

For the next workout, we progress by increasing the repetitions while also increasing
the resistance.

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, rest 2 minutes, then
move on to the B grouping

For the third workout, we’d build on the previous workout by decreasing the rest
periods and increasing the rounds by 1.

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, then
move on to the B grouping
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, rounds increase

The first workout is always the baseline. 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™.

Beyond that, at the start of each week we change the workout style completely to add
another level of progression .No pain, no gain.

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.

Because the workout on this report is extremely metabolically demanding, it causes an

afterburn also known as 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, it's a lot easier than it sounds. EPOC, that is, 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.

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.

BUT…and this is a big but, our workouts burn much more than that.
If you follow the workouts in this program as they are intended, you're easily looking at
rates of 600 calories burned during the session, if not higher.

Then – because we're not done yet, the EPOC values – well, they shoot through the
roof!

Because our workouts combine both high intensity cardio training along with resistance
training to really get those muscles working, it is not abnormal at all to see total calorie
burns around the 1000 calorie mark or higher once everything is accounted for.

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.
They go into the gym and sure they may burn a few hundred calories, but the minute
they walk out of that gym, their calorie burning S-T-O-P-S.

And when I say stops, I mean stops dead. They return right back to that sluggish, slow
calorie burn of a whopping 50-60 calories per hour.

You are DEFINITELY not going to get lean burning that. So, we changed it.

How?
These are super intense workouts that will drive your metabolism up there and keep it
there for quite some time to come. Basically, you will be burning off body fat while you
sleep.

How good does that sound? You won't even need to do those long, slow cardio
workouts every morning because you'll be starting the day already having burned off
more total body fat. It’s all because you used this precise workout technique.

Now if that doesn’t get you excited and fully believing that finally fat loss may just be
achievable – no wait, it is 100% achievable, I don't know what will.

With this program, you are guaranteed to lose body fat. There's absolutely no way you
can't – as long as you do it right.

Let's give you a sample workout to look at so you can get a much better idea of exactly
what's involved here. This workout week comes from week #3, so it's a little ways into
the program but not so far yet that you're moving to the more advanced stages.

Make no mistake though, it will be intense. But remember, intense is good. Intense is
what you want.

ARE YOU READY!!!

THE WORKOUT
Now that you understand why this workout is so powerful, let’s now begin with the
actual workout.

Set-Up:

To set this workout up, you'll be performing your workouts on Monday, Wednesday, and
Friday. 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. Here is where the R-Quattro™ does
it’s magic.

Monday – baseline workout (workout below done on Monday)

Wednesday – increase all exercises by 1 rep and increase resistance slightly.
Friday – decrease rest by 10 seconds, increase round by 1.

Be sure to start with the warm-up as indicted and then progress through each tri-set.

Tri-set Instructions:

Let’s look at Tri-Set #1 as an example.

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). Perform 1a for 30
seconds followed by a 30 second break. Then, perform 1b for 30 seconds followed by
30 second break. Finally, finish off by performing 1c for 30 seconds followed by a 30
second break.

After all three exercises are completed, repeat through two more times to make it three
rounds total. Be sure to rest for 2 minutes between tri-sets though so that the body can
properly recover (unless noted). Got it? Let’s go to the actual workout.
Warm-Up (1 round)

1. 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
------------------------------------------------------------------
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

 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, 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.
 High Knee Drill Warm Up#2

Instructions

Start with your feet shoulder width apart. 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. Repeat with minimal ground contact time.
 Modified Burpees Warm Up#3

Instructions

This movement is exactly like the regular burpees. The only difference is that it doesn’t
have the “jump” and the “pushup” component.

Start with your feet shoulder width apart. Begin by squatting down. Once you are low
on the group, place hands on the ground and kick your legs out (to a pushup position).

Then drive knees up towards chest and squat up. Repeat for the recommended time.
Mountain Climber Warm Up#4

Instructions

Start by getting on your hands and feet in a pushup position. Keeping your body
parallel to ground, drive your knees up towards your chest alternating back and forth.
Repeat this movement for the required time..
Spiderman Pushup Tri-set 1A

Instructions

This is exactly like a regular pushup. Due to the nature of the movement, it causes
instability in your core causing it to contract even more.

To perform, get down onto the floor in a pushup position. Slowly begin to bend at the
elbows so your lower your body downwards while simultaneously driving one knee out
towards the elbow.

Pause for a brief second and then push back up again to complete the rep. Alternate
the side for the recommended time period.
 Squat & Press Tri-set 1B

Instructions

This is a full body movement that combines a squat movement and vertical push
movement. Start by standing with your feet shoulder width apart and holding the
dumbbells at shoulder level. Proceed by squatting and proceed with a brief pause.

Next, as you are standing up, press the dumbbells up over your head.

When your legs reach full extension, the dumbbells should be over your head. Return
to the starting position and repeat.
 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.

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.

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.
 Jump Lunge Tri-set 2A

Instructions

This one is great for increasing your explosive power. To perform this, stand so that
both feet are pointing forwards and one foot is a full step in front of the other.

From there, lunge down into position and once you're ready, rebound up off the floor,
switching legs mid-jump.

Land and proceed to move immediately back into the lunge position to complete the
next rep. Continue on with this as fluently as possible until all reps have been
completed.
 Goblet Squat Tri-set 2B

Instructions

To perform the dumbbell squat, cup a dumbbell in front of you with elbows tucked down.

From there, using a slightly wider than shoulder width stance and feet pointing forward,
begin to squat down all the way to the ground.

Remember to keep the knees following the ground at all times to prevent knee pain
from developing. Once you've reached the bottom, come back up into the full standing
position once again.
 Jumping Jacks HR Accelerator 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, 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.
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.

Start with your feet shoulder width apart. Begin by squatting down. Once you are low
on the group, place hands on the ground and kick your legs out (to a pushup position).

Then drive knees up towards chest and squat up. Repeat for the recommended time.
 Reverse DB Fly Tri-set 3A

Instructions

Start by standing with feet hip width apart and knees slightly bent. From there, 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).

With elbows slightly bent and facing the ceiling, raise dumbbells to shoulder level in
semi-circular motion and squeeze shoulder blades together at top of movement. Return
to start position.

Important note: remember to keep head in a neutral position and avoid rounding the
back.
Weighted Jump Squat Tri-set 3B

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.

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, move directly into another squat and
perform the sequence one more time through.
 Superman Pushup Tri-set 3C

Instructions

This is exactly like a regular pushup. The only difference is you raise one arm over the
head (like a superman) simultaneously as you push yourself up.

To perform, get down onto the floor in a pushup position. As your push yourself back
up, bring one arm over your head.

Pause for a brief second and then push back up again to complete the rep. Alternate
the sides for the recommended time period.
 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. To perform them, stand in front of a
large box or step that's about knee to waist height.

From there, step up on top of the box with one foot, until you are in a full standing
position on the top. From there, place both feet together and then lower back down,
leading with the same leg that you started with.

For the second rep of the set, start using the opposite leg so that you target both sides
equally.
 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, causing muscular
imbalance.

To perform it, while in a standing position bring two dumbbells up to shoulder level,
being sure to keep the back in straight alignment.

From there, drive the weight directly over your head and pause for a brief moment when
you reach the top. Lower back down to the shoulders again to complete the rep and
then continue on.
 Dumbbell Squat Tri-set 4C

Instructions

To perform the dumbbell squat, bring a set of dumbbells up to the shoulders, holding
one in each hand.

From there, using a slightly wider than shoulder width stance and feet pointing forward,
begin to squat down all the way to the ground.

Remember to keep the knees following the ground at all times to prevent knee pain
from developing. Once you've reached the bottom, come back up into the full standing
position once again.
 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. To do this, 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. Once there, 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).

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.
Now hopefully you can see just how intense that workout is. 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, you
didn't work hard enough. It's all about constantly pushing yourself and seeing constant
progress.

When you do both, you will get fat loss.

Hopefully this now makes it clear to you, 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.
The 1,000 Calorie Challenge will “unofficially” release
on October 19th, 2010 via an invitation only discounted
3-day pre-sale.

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.

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 1,000 Calorie Challenge system. Stay tuned!
About Joel Marion, CISSN, NSCA-CPT

Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top
50 personal trainers, and even more, America’s #1 “Virtual” Trainer.

When it comes to getting results with clients, regardless of location, Joel delivers, time
and time again.

As a nationally published author and fitness personality, Joel has appeared on such
television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite
radio, and has been featured in the pages of more than 20 popular national newsstand
magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean
Eating, MuscleMag International, and Muscle & Fitness Hers.

His other accomplishments include winning the world’s largest Body Transformation
contest for “regular” people, the Body-for-Life Transformation Challenge, 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. Rest assured, you’re in good hands.
About Arnel Ricafranca

Arnel went from 14.6% to 4.7% 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. Millions of
people watched his body transformation while inspiring them to do the same thing.

Arnel also publishes an online fitness newsletter called ”Abs Secrets” that is enjoyed by
half a million readers in over 170 countries. In additional, Arnel was awarded by the
"President’s Council on Physical Fitness and Sports" for helping America get fit and
healthy.

He is constantly researching new and innovative training strategies from reading over
527 research papers, training hundreds of in-person clients, and working with
thousands of clients online.

He has a degree in Exercise Science with multiple personal training and nutrition
certifications to boot. His goal is to provide you with the most effective workout system
to accelerate fat loss through real research and real life testing.