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1 BellyProof 2 0 Master Program Free Edition PDF
1 BellyProof 2 0 Master Program Free Edition PDF
0 /EXERCISE PLAN
Disclaimer
The authors and publishers of this material are not responsible in any manner
whatsoever for any injury that may occur through following the instructions in this
material. The activities, physical and otherwise, described herein for informational
purposes only, may be too demanding or dangerous for some people and the reader
should consult a physician before engaging in them. The authors and publishers do
not accept any responsibilities for any liabilities or damages, real or perceived,
resulting from the use of this content.
The program provided below is meant for healthy adults only. You should consult
your physician to insure the information given in this program is 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.
Table of contents:
Note: Workouts 1-7 have nothing to do with level of difficulty. Each workout is designed to
target different kinetic chains and metabolic functions. For example: workout 1 is heavily
focused on bilateral symmetry and core anti-rotation, other workouts do other things to
make sure we work your strength within a well-balanced structure.
The full 5 weeks BellyProof 2.0 program consists of all 7 workouts as detailed in the setup.
1. KEY PRINCIPLES USED TO DESIGN THIS PROGRAM:
If you wish to understand more, there are extra reading materials included.
PLEASE SPEND 5 MINUTES AND READ THE INFORMATION BELOW. MOST OF THE QUESTIONS
I’M GETTING HAVE ALREADY BEEN ANSWERED BELOW .
It’s not to say 4 or even 3 times a week aren’t going to produce a result but I’m committed to giving
you the best advice I can so when I say 5 times a week, it’s for a reason.
That means that before moving to the next part of the program you’re in, I expect you to do:
Exercise 1 for 5 repetitions then exercise 2 for 8 repetitions, then exercise 3 for 30 seconds on the
left and another 30 seconds on the right. – That would be one set, repeat that sequence 3 times (i.e.
3 sets as described on top of the black background) and then moving on to the next part
CHOOSING YOUR INTENSITY: The first time you experience each program, it might take you longer as you
will need to assess your strength in different exercises and whether you can do the basic or intermediate
progressions. Choose weights that you can handle for the amount of reps prescribed. At the same
time, don’t make your life too easy.
If you aren’t sure of you strength, start a bit lighter and assess how harder you can confidently work. For
most exercises that involve weight or levers, you can start on weights that you are more confident with, and
slowly progress either from basic to intermediate, or simply by using harder levers or heavier weights as you
develop strength.
IT’S OK IF THE FIRST FEW TIMES EXAHUST YOU HALF WAY THROUGH THE SESSION,
YOUR NERVOUS SYSTEM IS ADAPTING TO A DIFFERENT WAY OF WORKING, KEEP GOING.
Please try and avoid failure. We are trying to STOP A LIFT BEFORE FAILING as it may have a negative
impact on your nervous system and fatigue you prematurely.
Training time – Some of us are desperate to keep our training under an hour, some of us like to spend a
little bit longer. You will note that some parts of the program are optional. If you are short on time, skip the
optional bits. If you have the time, doing more of what I tell you is going to work in your benefit. If you can
spend the time, don’t settle for the bare minimum.
Nutrition – you must eat well, plan your meals and your water intake as required below. Check the
dedicated PDF for the nutrition (read last page for details how to get the rest of the PDFs).
AIM HIGH
IT’S BETTER TO AIM FOR THE SKY AND LAND ON THE ROCK THAN TO AIM
FOR THE MUD AND MAKE IT.
BE 90% GOOD!
I WAS 70% GOOD WHEN I DID THIS PROGRAM AND I DID WELL DIDN’T
I? IT’S NOT IMPOSSIBLE TO DO BETTER THAN ME … DO IT.
You can email me (within reason please), if you have any more questions.
MAKE SURE YOU READ AND APPLY THE PROTOCOLS (DAILY PROTOCOLS.PDF)
3. WATER MANIPULATION STRATEGY – PLEASE READ
Manipulating water is a brilliant tool but it’s a tool you must use correctly. (Please consult your
physician on water intake if you have abnormal blood pressure or other medical conditions that may be affected by
changing water intake).
The more water you take in -> the more your body downregulate aldosterone (a hormone
that conserve sodium), and so the less sodium and water retention you get. At the beginning
we manipulate to significantly reduce glycogen levels and prime you for weight loss.
Towards week 4 we take it up a notch by reducing carbs (carbs are the primary restoration
mechanism for muscle glycogen as glycogen binds 3 times its own mass in water).
Lastly, by the end of week 5, we have restored base level glycogen and will decrease water
one more time while increasing sodium. This would increase vasodilation (and vascularity)
and pull water from around the muscles (“extra cellular water”) into the muscle (“intra-
cellular water”) where we want them. It’s a little way to make you look really nice as well as
balancing everything back to base levels.
Water intoxication is a real thing and could lead to serious problems including death. Most
cases happen in extreme cases, such as drinking 6 litres in only 3 hours, or drinking 18 litres a
day. We are really far from that, but please keep reading to understand the guidelines.
Danger zone (drinking too much too fast): Headache, confusion, nausea. STOP!
WHEN YOU FEEL BETTER YOU CAN TRY AND PACE IT SLOWER.
The water load will also help with cleansing and detoxing. It’s rare but possible to have
a slightly upset stomach for the first 1-2 days.
On days that you are required to consume a lot of water, start your day with 700ml of water,
it will wake you up as well. You can safely drink 800ml and even more every hour without
risk. I would advise you have a big 2 litres bottle of water, and make sure you drink a full
bottle every 3 hours (roughly) until you hit your water target. Experiment with this and see
how you can fit it in.
People in hot climates need to drink more, especially on the exercise day – aim towards the
higher end (8 litres), it’s not unheard of to drink even 3 gallons a day and it’s common
practice for many athletes.
Women (and men well below the average height) needs less water, reduce it by up to 1 litre.
Lastly, the mobility components and water protocol works together. I have had many people
with non-happy body parts that they managed to improve significantly (as well as the belly)
WORKOUT
WORKOUT WORKOUT
WORKOUT WORKOUT 4
Week Rest Rest 5
5 1 2 3
*
Be very good with your water intake here. Aim for the higher end. Last photo, smile!
*Week 5 – If you’ve been taking Yohimbine (optional but I don’t like it), cycle it off for this week.
**Do not mess up with sodium on the last day if you have abnormal blood pressure.
Well done you, you smashed it! Share your before and after to show the world the results you’ve
accomplished in 5 weeks (35 days).
Those who share their results will receive a fantastic gift from me (email me), a little but very handy guide
to tighten the skin and create a very ripped look that can last for a few good months. It’s a strategy being
used a lot in Hollywood to get actors in a lean frame for a whole filming season.
WORKOUT 1 PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 6: ADDITIONAL BREAK + BURN CYCLE (Optional if time allows) (OPTIONAL If your time allows)
Continuous steady
10-15 state cardio
X2 SETS Half Kneeling Halos Clap Push-Ups
MINS (easy level)
1 min Heart rate
between of 50-70% Swimming / Cycling /
sets Easy
8 Reps per side Jogging / Skip-Rope /
As many as possible
(4 to each direction) Turkish get-ups.
Brettzel 1.0
PART 7: COOL DOWN
Brettzel 1.0
PART 7: COOL DOWN
WORKOUT 5 PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
Brettzel 1.0
PART 7: COOL DOWN
WORKOUT 6 PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
Brettzel 1.0
PART 7: COOL DOWN
When to use Workout X?
Workout X is used for rapid glycogen depletion. This is done either to prepare the body to
use alternative fuels (i.e. fat) or to compliment a carb-loading cycle. You will have to use 50%
lighter weight than usual to complete the sets as prescribed.
Good luck, keep going and please consider yourself more than welcomed to share your progress with me. Or
in our Facebook group: https://www.facebook.com/MovementFirstLondon
Why? Because “The only thing standing between you and your goal…”
(google the rest)