6 Pack Made Simple Guide

6 Pack Made Simple 1
Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

6 Pack
Made Simple
Copyright Notice
Published By:
Alain Gonzalez
10137 Eastmar Commons Blvd
Orlando Fl, 32825
Copyright © 2012 All material in this guide is, unless

otherwise stated, the property of Alain Gonzalez. Copyright and
other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in
part, in any manner, without the prior written consent of the
copyright holder, is a violation of copyright law.

Disclaimer
All the information presented in " 6 Pack Made

Simple" is for educational and resource purposes
only. It is not a substitute for or an addition to any
advice given to you by your physician or health care
provider.
Consult your physician before making any changes

to your lifestyle, diet, or exercise habits. You are
solely responsible for the way information in "6
Pack Made Simple" is perceived and utilized and so,
you do so at your own risk.
In no way will Alain Gonzalez or any persons

associated with 6PackMadeSimple.com or "6 Pack
Made Simple" be held responsible for any injuries or
problems that may occur due to the use of this
eBook or the advice contained within.

Table of Contents
Introduction Page 5
Chapter 1
The Most Important Step Page 8
Chapter 2
7 Laws of Accelerated Fat Loss Page 15
Chapter 3
Anabolic Amplifying Page 25
Chapter 4
The Magic Number Page 30
Chapter 5
Metabolic Accelerators Page 34
Chapter 6
Mass Formation + Activation Page 40
Chapter 7
6 Pack Made Simple: Workout Guide Page 47

Introduction
Twelve weeks from today (maybe sooner) your abs will be
visible through your under shirts. People at the pool, beach, or
anywhere that you take your shirt off will not be able to
ignore how ripped and defined you are.
Do you realize that the percentage of guys that will be as

shredded as you is less than 1%?
This means that in most cases, you will be the most ripped
and toned guy in the room.
Don’t think so?

I guess you’ll have to wait and see when you’re at social
gatherings and everyone is asking to see your abs, asking to
touch them, and even bombarding you with fitness questions.
This is not another gimmick or “maybe this will work for me”
approach. This is all scientifically backed information (which
I have already used in order to get in the best shape of my

life) put together into a very simple, step by step guide for
you to follow. I have absolutely no problem guaranteeing the
results you will achieve with this program IF you follow it in
its entirety.
Let’s be honest here…anyone can look good in clothes. Heck,

half of the jacked up guys you see in the gym look like shit
underneath their t-shirts and tank tops. In fact, once those
guys notice how ripped you are by seeing your abs popping
through your under shirts, they will be asking YOU about
how you got so shredded.
Oh, and did I mention you are going to keep ALL of your
hard earned muscle? So not only will you be ripped to shreds,
but you’re going to look bigger and better than you did while
you were heavier. Interesting huh?
Body composition is THE most important part of weight

training. Anyone can lose 10-20 pounds…but when you can
cut 10-20 lbs of fat while maintaining or even building new
muscle, the look you will achieve is far superior.

Are you committed?
All I need is one thing…

I need your full commitment that you will follow this guide
(and the nutrition guide) to the best of your ability and in its
entirety. If I can have your word on that, you can have my
word that by the end of the course you will have achieved
your best body possible without the use of any dangerous
steroids.

Chapter 1
The Most Important Step
I know that 99% of you will be tempted to skip right through
to the “meat and potatoes” of the program. I congratulate you
for wanting to take immediate action because that is what
getting shit done is all about. However, skipping past this
section of the program is setting yourself up for ultimate
failure.
In this chapter, I am going to give you 4 simple steps you

MUST take if you are going to succeed with this program. I
know how badly you want to jump right in so I will make this
short and sweet.
1. Force a deadline
Setting a deadline is the most crucial step you can take when
trying to accomplish something big. Anyone who has ever
been successful in anything from business to fitness has
always worked on deadlines. To have a specific date to have
achieved something major is the biggest step you can possibly
take when working toward a goal. This is why I want you to

set a deadline RIGHT NOW.
Although you could simply pick a date and say “this is my

deadline”, it is always good to have something at stake.
• Plan a beach day with friends and family

• Plan a vacation on a cruise or someplace tropical
• Enter a transformation contest
• Enter a bodybuilding/fitness model competition
• Set up a photo shoot
• Make a friendly bet with someone close
• Or if you’re simply picking a date, announce it to people
for accountability
Once you have set a deadline, you are instantly 100% more
likely to succeed!
2. Come Equipped
The most important piece of equipment you will need on this
journey is not a weighted vest, a weight belt, or the best
running shoes. The most important piece of equipment you
will need is a log book and a pen. That is right! You will need
a .50 cent composition notebook to maintain your muscle
mass while burning the fat off.
Log Book and a Pen

Have you ever heard the phrase “If you keep your strength,
you will keep your muscle”?
Well this could not be more true. So, although there is a

possibility that your max bench press could decrease a bit, it
is crucial that you continue to increase your total volume. You
see, building muscle is sort of a simple science. You put your
body through a certain amount of strain and in result it
naturally adapts to the strain by rebuilding new and larger
muscles. If you do not increase the strain, your body will find
no reason to grow because it has already adapted.
So with your log book you will keep a journal of your total
volume/intensity for each exercise to ensure you are
increasing the strain in order to force muscle growth. This
will also give you a specified goal every single time you step
foot in the gym. Your goal will be to outperform your last
performance of the same kind by increasing the volume (even
if it is only by a small amount).

Volume refers to the number of muscles worked, exercises,

sets and reps during a single session.
Intensity refers to the amount of work required to achieve the
activity, and is proportional to the mass of the weights being
lifted.
How to increase workload:

• Increase your sets without sacrificing weight
• Increase your weight without sacrificing sets or reps
• Increase your reps without sacrificing weight or sets
• Decrease the rest periods in between sets
For Example: Military Press

Set 1 - 135 x 10 = 1,350 lbs
Set 2 - 135 x 8 = 1,080 lbs
Set 3 - 135 x 8 = 1,080 lbs
Set 4 - 135 x 6 = 810 lbs
Total Volume = 4320 Total lbs
Now, next time you step foot in the gym, your goal is simply
to increase the volume of the military press by using the
principles listed above.

3. Trust in the program – Forget what you “know”

The biggest mistake I see from most people who are starting a
program is what my buddy Vince calls “too many chefs in the
kitchen”. This simply refers to getting an overload of different
information from different “fitness professionals”.
Here is the thing…most techniques you read about in

magazines and on the web do work…but unless you pick one
and stick to it, you are going to be running around like a
chicken with its head cut off. The fitness world discusses
thousands of different methods that all contradict each other
to a certain extent…oddly enough, they still all yield the
results they claim (for the most part). Today you decided to
take MY approach, with that being said, forget everything you
think you know and give the program a fair chance. If you
immediately start to contest the methods I teach and start to
tweak it according to your knowledge or opinions, you are
taking a chance of not achieving the results you purchased
this program to achieve.
4.Know where you are – Know where you’re going

OK guys, here comes the FUN STUFF!

Unless you know where you started, you will never know
how far you’ve come.
I have always said that results yield motivation. If you own a

business that is doing shitty, chances are you will quickly
become unmotivated…but as soon as you see progress or
some money coming in, your entire mind frame changes. You
immediately get motivated to continue to achieve these
results. Same thing with fitness, if a week goes by and you do
not see changes in your body, you will assume it isn’t
working and quit. Let me say this, 2-5 lbs and 1 inch off of
your waist is not very noticeable to you when you look in the
mirror every day. However, if you lose 2-5 lbs and 1 inch on
your waist in 1 week and are aware because it was
documented, you are going to be 100x more likely to be
motivated to do it again next week.
Getting Started
1. Step on the Scale and take your weight
2. Calculate your body fat percentage
3. Take your measurements (Very Important)
4.Snap a “before” picture

Once you have completed these steps, choose one day out of
the week (any day will work fine) where you will repeat these
steps in order to log your progress. The “before” picture will
now become a progress picture. If you do not have a way of
measuring your body fat percentage regularly, use the body
fat calculator I have included in the members area.
So you have set a deadline, picked up a log book, committed

to the program, and documented your starting point. You have
drastically increased your chances of success with this
program and I bet you are 10 xs more excited to start than
before. So without further adieu, let’s get started!

Chapter 2
7 Laws for Accelerated Fat Loss
without sacrificing your hard earned muscle mass...
1.Progressive Deficit
When it comes to burning fat, it is irrefutable that you MUST
be in a caloric deficit. This simply means that you should be
burning more calories than you are taking in. This is very
common and mostly known as “energy in vs. energy out”.
Putting your body in a calorie deficit is extremely easy,
however, doing so without completely depleting your body’s
energy sources and causing muscle wastage is a little more
complicated.
There are a number of diets out there designed to burn fat,

99% of these diets require that you cut the carbohydrates out
completely or reduce and/or eliminate fats. Now, if you want
to lose weight, these could be OK (I guess). On the other
hand, removing two very important macronutrients from your
diet will bring nothing good for the muscle mass you have
trained your ass off for.

My approach is designed to burn fat optimally while

maintaining and even building muscle mass. Instead of
simply cutting out macros that are important for muscle
development, we will simply follow a method that I like to
call “Progressive Deficit”. The best part about it (besides the
fact that you don’t have to starve yourself) is that this
technique is extremely easy to follow. In the meal and
supplement guide I will give you a very specific and
extremely easy to follow formula for how you will calculate
your intake on a weekly basis. I will also provide you with a
calculator that will do the numbers for you…simply put your
bodyweight into the proper column and it will automatically
generate a breakdown of your intake for the given week.
2.Accurate Macro Composite

Fats and carbohydrates should never be on the same plate
(unless it’s a fish oil supplement). Although there are some
healthy choices you can make that contain both
macronutrients, it is not optimal.
You see, carbohydrates manipulate insulin levels and insulin

is a storage hormone. The last thing you want in your
bloodstream while your insulin has spiked is fats. Why? Well,
if insulin is storage hormone and fat is available in the

bloodstream, the fat will more than likely be stored. If we are

trying to reduce fat, then you obviously want to avoid this
from happening.
Meal Schedule Example:

Meal 1: Fats and Protein
Meal 2: Protein and Carbs
Meal 6: Fats and Protein
3.Proper Carbohydrate Timing

This brings me to my next point, proper carbohydrate timing.
Not only is it optimal to separate your carbohydrates from
your fats, but you will get the best results when you
incorporate carbohydrates into your diet only when they are
necessary.
When are carbohydrates necessary?

• 1 hour before your workout
• During or immediately following your workout

• For about 3 hours following your post workout meal
Are you ready for a bold statement? Here it comes… Any

other time and they are completely useless.
4.Muscular Tension and Strength Training

Weight lifting is not only a crucial step to keeping your
muscle and possibly building more while in a caloric deficit,
but it is also the best way to trigger muscle building hormones
that promote fat loss, increased strength, and lean muscle
mass.
If you’ve seen the documentary by Stuart McDonald called “I

want to look like that guy”, you’ll know that lifting weights
while keeping a mindful eye on your diet will yield fat burn.
Now although weight lifting is an anaerobic activity, it is one

of the best ways in speed up your metabolism for maximum
fat loss.
5.Anabolic Rest Periods

Keeping short rest periods in between sets (40 seconds) is a

great way to intensify your workout for maximum fat burn.

The short rest periods will not only intensify the training but
they will also increase the production of GH (growth
hormone) which allows your body to literally burn fat in your
sleep.
Other training methods for short rest periods

• Super sets
• Drop sets
• Giant sets
Although short rest periods will be a staple in this program,

there is always a time and a place for longer rest periods.
Longer rest periods are critical when training on a “heavy
day”. This is true for a couple of reasons. Reason number 1 is,
when you train heavy you must allow your body enough time
to recover from the previous set in order to allow it to
perform at 100% during the next set. Reason number 2 and
most important, anabolic hormone release in the form of
testosterone. Now, if you are unfamiliar with this hormone,
I’ll put it simply. Testosterone is THE mother of all muscle
building hormones, period. Increasing testosterone levels will
not only accelerate fat loss, but it will also increase muscle

mass faster than any other naturally produced hormone in the

body.
6.After Burn Training

Afterburn training refers to methods and techniques that cause
your body to burn fat AFTER the training. This fat burn effect
typically lasts for about 24-48 hours and is due to an
increased metabolic rate.
Afterburn Training Techniques Include

• Weight lifting with short rest periods
• High Intensity Interval Training
• Circuit training w/ weights
• Bodyweight Circuits
Avoid the Muscle Killer

If you are performing endless hours of running on a treadmill
for miles and miles, your body will naturally want to find a
way to make this easier for you. The best way the body can
do this is by stripping away all of that heavy muscle that is
making these long runs that much more strenuous. I mean,
have you ever seen a big buff long distance runner? On the
other hand, you probably have seen some pretty muscular

sprinters. This is why long boring steady state cardio is NOT
a part of this program. Now I know steady state cardio has
awesome benefits and is great for burning fat on the spot,
however, it is becoming a thing of the past. Not because it is
not effective, but simply because scientists have found better,
no so boring, proven methods that include some of the same
benefits. Did I mention these methods work 2xs faster too?
7.The Morning Jump Start

The morning jump start is a style of breakfast known as “the
meat and nuts breakfast”. It was introduced to me by the
author of “No Nonsense Muscle Building” Vince Delmonte
and was introduced to him by IFBB pro and creator of “Mass
Intentions-40” Benjamin Pakulski. It’s simple, every morning
you will avoid carbs and will consume only meat and nuts.
The meats and the nuts will both be rotated regularly. One day
you may have turkey burgers and the next you may have
steak. One day you may have almonds, the next day you may
have cashews. It really is that simple.
Benefits of the Meat and Nuts Breakfast

• Increased mental focus

• Less craving
• More focused energy
• And decreased body fat

Chapter 3
Anabolic Amplifying
building bigger arms while shrinking your waistline
Anytime you receive advice about burning fat, the main

topics discussed are diet and cardio. Although diet and fat
burn activity are crucial to burning fat, often times the type of
diet and training suggested is not based on preserving muscle
mass. Not to mention, you are missing one key component for
maximum fat burn.
We all know that proper dieting comes second to nothing

when it comes to burning off unwanted belly fat. However, if
there is anything that comes close to it, it is anabolic hormone
release.
What is anabolic amplifying?

Anabolic amplifying is a term I use for a specific method of
training. Instead of just cutting your calories and running on
the treadmill for hours, I take a less stressful approach. An
approach that will not only turn your body into a fat burning
furnace, but it will allow optimal muscle preservation.

How can I incorporate anabolic amplifying?

In this next section I will go over 3 critical hormones that
you MUST maximize in your training if you want to burn fat
and keep/build muscle.
Anabolic Hormone #1: Testosterone

What is testosterone? Testosterone is steroid hormone from
the androgen family. In mammals, testosterone is primarily
secreted in the testes of males. In men, testosterone plays a
key role in accelerating muscle growth by directly stimulating
protein synthesis. Also, keeping good testosterone levels will
sky rocket the rate in which your body naturally burns
through unwanted fat.
Testosterone is the MOST IMPORTANT muscle building

hormone circulating your body and can be increased naturally
without any negative side effects.
Aside from...
• Building muscle faster than ever
• Increasing your strength levels
• And turning your body into a fat burning furnace
Other benefits to increased testosterone levels include...

• Increased sexual appetite

• And decreased stress levels
How to increase testosterone levels naturally?

• Train your legs regularly
• Consuming natural fats (20 percent of your daily
calories)
• Mass Formation Exercises
• Sex and/or masturbation along with other sexual stimuli
• High protein diet (40-45% of your daily calories)
• Adequate Rest and/or sleep (7-9 hours per night)
Eat your way thin: There are a wide variety of healthy food
choices that will aid in increased testosterone production. I
recommend creating a diet (using the 6PMS Meal Guide) that
is rich in these foods.
Foods that will increase testosterone production

Avocado
Steak
Oysters
Beans
Turkey
Milk

Yogurt
Cottage cheese
Testosterone Killers You MUST Avoid!

• High stress levels
• Painkillers
• Drugs and alcohol
• Soy products
• Low saturated fat intake
Anabolic Hormone #2: Growth Hormone

What is GH or growth hormone? GH is a protein-based
polypeptide hormone known to stimulate growth and cell
reproduction and regeneration in humans.
Some benefits of increased GH levels include:

• Decreased body fat
• Increased muscle mass
• Increased bone density
• Healthier and more improved skin tone and texture
• Increased energy levels
• Improved immune system
To put it simply, increasing your GH levels will cause you to

get lean and ripped while speeding up the rate at which you
build lean muscle mass. Not only will you start to look
younger, but your energy levels will accelerate to those you
from your teenage years. Let's not forget it also helps you
defend against illness and certain infections by improving
your immune system.
How to increase GH levels naturally?

• Complex carbohydrate intake
• Adequate sleep
• Stretching
• Frequent meals (6-7 meals per day)
• Heavy compound lifts
Anabolic Hormone #3: IGF-1

What is IGF-1? IGF-1 or insulin-like growth factors are
proteins with high sequence similarity to insulin. IGFs are
part of a complex system that cells use to communicate with
their physiologic environment. IGF-1 is mainly secreted by
the liver as a result of stimulation by growth hormone (GH).
“Since many distinct tissue types express the IGF-1 receptor,

IGF-1's effects are diverse. It acts as a neurotrophic factor,

inducing the survival of neurons. It causes skeletal muscle

hypertrophy, by inducing protein synthesis, and by
blocking muscle atrophy. It is protective for cartilage cells,
and is associated with activation of osteocytes, and thus may
be an anabolic factor for bone. Since at high concentrations
it is capable of activating the insulin receptor, it can also
complement for the effects of insulin.” -
http://en.wikipedia.org/wiki/Insulin-like_growth_factor
How to increase IGF-1 naturally?

• Increase growth hormone levels
• Low sugar diets
• Brief intense exercise
• No carbohydrates at night
Foods/Supplements that increase IGF-1

Whey protein
Creatine
Dairy products

Anabolic Amplifying – Conclusion
Maximizing the production of anabolic hormones such as

testosterone, growth hormone, and IGF-1 will yield peak fat
burn and maximum muscle development. Making a few
simple lifestyle/diet changes (like the ones listed above) will
make for an anabolic environment that will result in excellent
benefits.

Chapter 4
The Magic Numbers
sets, reps, rest, and tempo
In this chapter I am going to go over a little something I like

to call “the magic numbers”. You see, depending on our
fitness goals and training approaches, our reps, sets, rest, and
tempo should always be different. Someone who is training
to burn fat is not going to train with the same sets, reps, rest,
or tempo as someone whose goal is to pack on a large amount
of mass. When I packed 27 lbs of muscle to my skinny 115lbs
frame with “Bony to Brawny”, I took a completely different
approach than I did when achieving razor sharp abs for a
contest. With that being said, here is a breakdown of the
“magic numbers” and how they will work for you.
How Many SETS?

Numerous studies have shown that there is no difference
between performing 10 sets per muscle group and performing
20 sets per muscle group. As long as you continue to increase
the volume (as mentioned earlier), whether you train for 10
sets or you train for 20 sets, your body will continue to
change. However, I am not going to leave you guessing and
stressing about how many sets YOU will do. There is no need

to make this process more complicated than it should be. This

is why I kept it very simple when designing the program.
Magic Number – Sets: 12-16 sets per muscle group

(Small muscles require less volume, and recover faster. A
smaller muscle has less overall total volume of muscle fibers.
It takes LESS overall stimulus to fatigue these muscles and
less overall training volume to exhaust glycogen stores.)
How Many REPS?

The amount of reps you train with will determine the type of
muscular hypertrophy you trigger. While a lower number of
reps increase strength and/or density, a higher number will
target more of the muscle cell size. In our case, strength,
density, and size are all important. This is why we will be
alternating the rep range we train with from time to time in
order to fit our specific goal. The exact rep range you will use
during a given phase (Primer phase, Build up Phase, and
Accelerator Phase) will be revealed in the workout outline
found in this guide. However, there is a standard rep range
that will be used for the majority of the program.
Rep Range Chart

Rep Range Strength Density Size

1 to 3 XXXX
4 to 6 XXX XXX
7 to 10 X XX XXX
11 to 15 XXXX
Magic Number – Reps: 6-9 repetitions per set

(6 reps is the minimum you should be able to perform before
failure. 9 reps is the peak, anytime you can perform more
than this amount for more than 2 sets, it is time to increase
the load)
How much REST in between sets?

When taking a rest between your set, the idea is to give your
muscles just enough time to replenish their energy stores to
allow you to continue lifting. However, if you let them rest
too long, the creatine phosphate and ATP Glycolysis energy
systems will have replenished substantially. The aim is to
continue to train the muscle before it has fully recovered.

Magic Number – Rest: 40 Seconds

(Forty seconds is just enough time to allow your muscles to
replenish their energy stores without a fully recovery. When
training heavy (for strength) it is better to rest longer in order
to allow the nervous system to recover.)
What Rep Tempo should I train with?

The proven ideal TUT for muscle growth (Time under
tension) is around 40-70 seconds.
“To stay on the low end of this, ensures you will be working a
greater percentage of fast-twitch muscle fiber and using a
greater overall load.” – Ben Pakulski: MI-40
We will train on the lower end of the range during regular sets
of 6-9 reps. This will allow 36-54 seconds TUT. The higher
end of the TUT will be utilized during drop sets, super sets,
and giant sets.
Magic Number – Rep Tempo: 4:1:1:0

(During a bench press this would mean 4 seconds on the
negative, a 1 second pause at the midpoint to contract the
muscle, and a 1 second lift with 0 pause at the top.)

Chapter 5
Metabolic Accelerators
for optimal fat burn
H.I.I.T
What is HIIT?
A form of cardio training that involves cycles of high
intensity bursts and low to moderate intensity recovery. The
ratio is typically 2:1 but may vary. For example, a HIIT
routine on a stationary bike might be 7-8 cycles of 30 second
sprints and 60 second moderate intensity cycling.
Benefits of HIIT
• Efficiency: HIIT burns more calories and increases
cardiovascular fitness, faster than state cardio.
• Less Time Consuming: This type of training only takes
15-20 minutes.
• Afterburn: HIIT increases your metabolic rate and
allows your body to burn calories up to 24 hours after
training.

Other benefits of HIIT

• Balanced blood sugar levels
• Improved muscle function
• Normalize cholesterol
• Increased bone density and
• Time efficiency
How to perform HIIT:

The point with HIIT is to get out of breath. If you're doing it
on a machine, choose a resistance that allows you to perform
80-90% intensity sprints. I prefer to go outside and shake
things up a bit. Here are some ideas:
Treadmill HIIT: Alternate 60 second jogs with 30 second

runs. If you want to crank it up a notch, performing these at
an incline is a killer. The 2:1 ratio of intensity will vary
depending on what phase of the program you are in.
Sprints: Choose a start and an end point (ideally about 30

yards apart). Start off by sprinting to the end point at about
90% intensity. Then simply walk or job back to the start
point. Once you have reached the start point, immediately
sprint back to the end. These can be done in cycles of 15-25.
Circuit Training
What is circuit training?

A workout routine that involves performing sets of several
difference exercises with little rest in between.
Benefits of Circuit Training

• No Equipment Needed: Circuit training routines can
easily be done with no equipment and very little space.
• Increased Muscle Endurance: This form of training is a
great way to increase muscle endurance by keeping
constant tension on every muscle used.
• Afterburn: Circuit training increases your metabolic rate
and allows your body to burn calories up to 24 hours
after training.
Other benefits of circuit training

• Time efficiency
• Backed by science
• Increased metabolism

How to perform Circuit Training:

Choose 6 difference exercises and put them in an order where
muscle groups are separated. Start off with the first exercise
and perform it for 15 seconds at a high intensity. Once you
have completed it, take a break for 10-15 seconds. Following
your rest, move on to the next exercise and perform that one
for another 15 seconds at high intensity. Continue this until
you have finished all 6 exercises, and then take a 1-2 minute
break. The idea is to perform the circuit and/or circuits as
many times as possible.
Circuit Training Routines: Bodyweight
Routine #1 Routine #2 Routine #3
Mountain Climbers High Knees Half Burpee
Push Ups Push Ups Push Ups
Squats Vertical Jumps Squat
Jumping Jacks Half Burpees Burpees
Burpees Wide Push Ups T-Push Ups
Jump Squats Lunges Lunges
Click Image for Video Demonstration

12min M.O.T
What is 12min M.O.T?

12min M.O.T or Metabolic Overload Training is a technique I
developed and was based off of circuit training and HIIT
principles. These routines were created to really get your
metabolism turning like a jet engine.
Benefits of 12min MOT

• Convenience: Like circuit training, MOT can be done
practically anywhere without the use of any equipment.
• Increased Cardio: The intensity of these workouts will
increase your cardiovascular fitness significantly. Not to
mention it will also take your muscle endurance to the
next level.
• Afterburn:12min MOT increases your metabolic rate
and allows your body to burn calories up to 24 hours
after training.
Other benefits of 12min MOT

• Increased metabolism
• Efficiency
• GH Production

How to perform 12min MOT?

Like circuit training, take 6 different exercises and list them
in an order where muscle groups are separated. Instead of
putting a time on each exercise, we will be using a repetition
amount (the amount of reps does not have to be the same).
Start off by performing the first exercise for the given amount
of reps, then transition right into the next exercise. Try to
perform every exercise for the given amount of reps as fast as
possible (you may or may not have to rest in between
exercises). Resting between sets is recommended but not
required. The idea here is simply to set a timer on 12 minutes
and blast through this routine as many times as possible. The
goal every time you perform 12min MOT is to outperform
your last performance by finishing more cycles in the same
amount of time.
12min M.O.T
Routine #1 Routine #2 Routine#3
20 Push ups 10 Burpees 15 Half Burpees
30 Jumping Jacks 15 Push Ups 10 Squat Jumps
10 Squats 20 Mountain Climbers 10 T-Push Ups
10 T- Push Ups 10 Squats 10 Burpees
20 High Knees 30 Crunches 20 High Knees
10 Jump Squats 10 Lunges (Each Leg) 30 Jumping Jacks
*These are examples of the routines that I used. These routines can be modified to your liking as
long as you stick to the general principles of 12min MOT.

Chapter 6
Mass Formation + Activation
and advanced metabolic weight training techniques
In this next chapter we are going to discuss mass formation

exercises for maximum motor unit activation, muscular
activation workouts for optimal muscle fiber recruitment,
and three (3) different metabolic weight training techniques
that are going to breakdown every last muscle fiber while
sending your body into a post workout metabolic tornado.
Mass Formation Exercises

Mass Formation Exercises: Heavy workouts that target
more than one muscle group at a time. These intense lifts will
not only promote the release of testosterone fast and
effectively, but they will also recruit more overall muscle
fibers per repetition.
Mass formation exercises should always be first on the list

when training major muscle groups (i.e. legs, back, and
chest). By recruiting more muscle fibers at the beginning of
your workout, you will set your body up more maximum
muscle fiber breakdown.
The more muscle fibers you break down, the more muscle
you will build, plain and simple.
Mass Formation Exercise Chart
Chest Back Legs

1. Bench Press 1. Pull Ups 1. Squats
2. Incline Bench Press 2. Bent Over Rows 2. Deadlifts
3. Decline Bench Press 3. Deadlifts 3. Leg Press
Muscular Activation Workouts
Muscular Activation Workouts: These although similar to

mass formation exercises are focused more on the smaller and
more stubborn muscle groups (i.e. biceps, triceps, and
shoulders). These are heavy compound lifts that help activate
the smaller muscle groups as well as recruit more muscle
fibers to breakdown throughout the rest of the training.

Muscular activation workouts for biceps are not necessary if

they are trained immediately following back training. They
are also unnecessary for triceps if trained immediately
following chest training.
Muscular Activation Workout

Biceps Triceps Shoulders
Biceps are a “climbing” muscle. Triceps are larger than the biceps The shoulders will be the easiest
Because climbing trees or rock and therefor a little easier to of the three (3) to activate.
climbing are not ideal for most, activate. Simply perform an exercise that
we must take the pull up recruits/targets all three of the
approach. Activate your triceps by starting deltoids heads.
your triceps isolation training
Start off ever biceps isolation with weighted dips or heavy The one we will be using is
training with 5 sets of heavy- close grip bench press. seated military press or seated
weighted pull ups or chin ups. dumbbell press.
You can use a dip belt, dumbbell Choose one of the given
between the legs, weighted vest, exercises and start off with 5 sets Perform 5 sets of 5-8 reps before
or weighted book-bag. Heavy of 5-8 reps. isolating each individual
weight = 5 reps maximum. deltoids.
Supersets
Supersets: Performing two exercises in a row with no rest in
between.
Benefits of supersetting include...

• Time efficient
• Increased Intensity
• Decreased joint stress

• Great way to trigger hypertrophy
• Increased metabolic rate
The principle is: more work performed in less time equals

more intensity and more intensity equals more muscle.
Types of supersets:
1. Same muscle group
2. Agonist – antagonist
Same muscle group: The first and most common way to

superset is to combine two exercises for the same muscle
group. An example would be supersetting bench presses with
dumbbell flyes.
Types of Same Muscle Group Supersets

Pre-exhaust: A pre-exhaust superset is performed by
choosing two exercises for the same muscle group; an
isolation exercise first, followed by a basic, compound
movement.

Post exhaust: This is the opposite of pre-exhaust but still

requires one compound and one isolation movement. This
time however, the compound movement comes first and is
followed by an isolation movement.
Mass formation superset: This type of super set includes

two (2) mass formation exercises. One mass formation
exercise immediately followed by another.
Isolation superset: This is the opposite of mass formation

supersets and includes two (2) isolation exercises instead.
Superset Example Chart

Pre-Exhaust 1. Straight Arm Lat Pulls 2. Bent Over Rows
Post Exhaust 1. Military Press 2. Lateral Raises
Mass Formation 1. Bench Press 2. DB Incline Press
Isolation 1. Bicep Curls 2. Hammer Curls
Agonist – antagonist: The second is performed by

combining two exercises that target the opposite muscle
group. An example of agonist-antagonist would be super
setting bicep curls with triceps kickbacks.

Agonist-Antagosit
Pre-exhaust: Front Raises/ Military Press
Post exhaust: Chin ups/ Triceps Kickbacks
Mass formation: Bench Press/ Bent Over Rows
Isolation: Bicep Curls/ Triceps Kickbacks
Giant Sets
Giant Sets: This type of workout is tailor made for burning
fat, period. Three - four exercises into one arduous set that
will stimulate one muscle group - or two opposing groups
(i.e. Chest & Back).
Benefits of Giant Sets Include...

• More work in a smaller time frame.
• Increased metabolic rate
• Increased Anabolic Hormone Release
• Increased Intensity
Giant Sets Example Chart

Muscle Group Exercises (In order) Repetitions

DB Bench Press, DB Flyes, DB 8, 8, 8, 8
Chest Incline Press, Push Ups
Pull Ups, DB Rows, Bent Lateral 8, 8, 8, 8
Back Raises, Chin Ups
Lateral Raises, Rear-delt Raises, 8, 8, 8, 8
Shoulders Standing DB Press, Front Raises
Drop Sets
Drop sets: “a technique for continuing an exercise with a
lower weight once muscle failure has been achieved at a
higher weight.” Typically you want to drop the weight by
about 20% when performing a drop set. The target amount of
drops per drop set is four (4).
Drop Sets Example Chart

Barbell Biceps Curls
100 lbs x 8 Reps
80 lbs x 5-8 Reps
60 lbs x 5-8 Reps
50 lbs x 5-8 Reps

Chapter 7
6 Pack Made Simple:
The Workout Guide
Phase 1: Primer
Getting Shoulders Chest Abs Back Hamstrings Quads
Started Biceps Triceps HIIT Biceps Shoulders Triceps
Calves Calves
Abs Shoulders Chest Back Abs Hamstrings Quads
HIIT Biceps Triceps Biceps HIIT Shoulders Triceps
Calves Calves
Abs Shoulders Abs Back Chest Quads Hamstrings
HIIT Biceps HIIT Triceps Biceps Calves Shoulders
Calves
Abs Back Chest Abs Hamstrings Quads
HIIT Triceps Biceps HIIT Shoulders Triceps Calves
BLUE: Cardio
GREY: Hypertrophy Weight Training
BLACK: Rest
Phase 1: Principles
Rest Periods 60 Seconds
Rep Tempo 4:1:1:0

Weeks 1, 2, 3, & 4 : Workout Index

* Rotate workouts in a 1:1 ratio. *Click Links for Video Demonstrations
Shoulders (1) Shoulders (2)
Military Press 4 Sets x 6-9 DB Shoulder Press 4 Sets x 6-9
DB Lateral Raises 4 Sets x 6-9 Barbell Front Raises 4 Sets x 6-9
DB Rear Delt Raises 4 Sets x 6-9 Lateral Raises (Cable) 4 Sets x 6-9
DB Front Raises 4 Sets x 6-9 Rear Delt Raises (Cable) 4 Sets x 6-9
Biceps (1) Biceps (2)

Chin Ups 5 Sets x 8 Chin Ups 5 Sets x 8
Barbell Curls 5 Sets x 6-9 Standing DB Curls 5 Sets x 6-9
DB Hammer Curls 3 Sets x 6-9 Close Grip EZ-Bar Curls 3 Sets x 6-9
DB Concentration Curls 3 Sets x 6-9 Wide Grip EZ-Bar Curls 3 Sets x 6-9
Triceps (1) Triceps (2)

Bodyweight Dips 5 Sets x 8 Close Grip Bench Press 5 Sets x 8
Triceps Pull Downs (Rope) 5 Sets x 6-9 Cable Triceps Kick Backs 3 Sets x 6-9
DB Triceps Kickbacks 3 Sets x 6-9 Triceps Push Downs (straight bar) 5 Sets x 6-9
Overhead Triceps Extensions 3 Sets x 6-9 Triceps Pull Downs (EZ-Bar) 3 Sets x 6-9
*Calves should be trained with a 4:0:4 Rep Tempo

Calves (1) Calves (2)
The goal is to perform a total of 70 repetitions Calf Raises 6 Sets x 10
of calf raises. Start off with 70% of your 1RM. Leg Press Calf Raises 6 Sets x 8-10
If you do not know your 1RM, then simply use
an 8 out of 10 effort.
Start off on the calf raises machine and

perform a set til failure. Rest 10-15 seconds and
then perform your next set till failure.
Continue to repeat this until you have
completed 70 repetitions.
HIIT (1) HIIT (2) – 15 Minutes

30 Yard Sprints x 15 1min Low Intensity - 30sec High Intensity

Chest (1) Chest (2)

Bench Press 4 Sets x 6-9 Bench Press 4 Sets x 6-9
Incline Bench Press 4 Sets x 6-9 Incline DB Press 4 Sets x 6-9
Decline DB Press 4 Sets x 6-9 Decline Bench Press 4 Sets x 6-9
DB Flyes 4 Sets x 6-9 Cable Flyes 4 Sets x 6-9
Back (1) Back (2)

Bent Over Rows 4 Sets x 6-9 Pull Ups 5 Sets x 6-9
Lat Pull-Downs 4 Sets x 6-9 Bent Rows (underhand) 4 Sets x 6-9
Seated Cable Rows 4 Sets x 6-9 DB Bent Laterals 4 Sets x 6-9
DB Rows 4 Sets x 6-9 DB Bent Rows 4 Sets x 6-9
Hamstrings (1) Hamstrings (2)

Stiff Legged Deadlifts 6 Sets x 8 Barbell Lunges 4 Sets x 8
Hamstring Curls 5 Sets x 6-9 Wide Stance Leg Press 4 Sets x 8
Hip Extensions (Bench) 5 Sets x 8 Hamstring Curls 4 Sets x 6-9
Hip Extensions (Ball) 4 Sets x 8
Quads (1) Quads (2)

Front Squats 6 Sets x 8 Squats 5 Sets x 8
Leg Extensions 6 Sets x 6-9 Bodyweight Squat Jumps 5 Sets x 8
Leg Press 4 Sets x 6-9 Leg Extensions 3 Sets x 8
Leg Press 3 Sets x 10-12
*Abs should be trained with a 4:0:4 Rep Tempo

Abs (1) Abs (2)
V-Ups 5 Sets x 6-9 Decline Leg Lifts 5 Sets x 6-9
Bicycle Crunches 5 Sets x 10 Incline Crunches 5 Sets x 10
Incline Crunches 4 Sets x 6-9 R+ L Oblique Crunches 2 Sets x 6-9
Lying Leg Lifts 2 Sets x 10 Oblique Twist Crunches 4 Sets x 10

Phase 2: Build Up
Rest Upper-Body Abs Biceps Shoulders Abs Lower-Body
(a) HIIT Triceps Traps HIIT (a)
Biceps
Rest Rest Upper-Body Abs Triceps Lower-Body Abs
(b) HIIT Shoulders (b) HIIT
AM: HIIT
Rest PM: Upper- Biceps Shoulders Lower-Body Rest Abs
Body (a) Triceps Traps (a) HIIT
Biceps
Rest AM: Back Chest Triceps Rest Lower-Body Abs
PM: HIIT Calves Shoulders (b) MOT
BLUE: Cardio
BLACK: Rest
GREEN: Double Day
Phase 2: Principles
Rep Tempo 4:1:1:0
Drop Sets x4 (on last set)


Highlighted: Drop Sets *Click Links for Video Demonstrations
Upper-Body (a) Upper-Body (b)
Bench Press 5 Sets x 8 Deadlifts 4 Sets x 8
Cable Crossover 4 Sets x 6-9 Pull Ups 4 Sets x 6-9
Incline DB Press 3 Sets x 6-9 DB Bent Rows (underhand) 4 Sets x 6-9
Pull Ups 5 Sets x 8 Incline Bench Press 4 Sets x 6
Straight Arm Lat Pulls 4 Sets x 6-9 Decline Chest Machine 4 Sets x 6-9
DB Bent Laterals 3 Sets x 6-9 DB Flyes 4 Sets x 6-9
Lower-Body (a) Lower-Body (b)

Squats 4 Sets x 6-9 Stiff Legged Deadlifts 4 Sets x 6-9
Leg Press 4 Sets x 6-9 Barbell Lunges 4 Sets x 8
Leg Extensions 4 Sets x 6-9 Leg Press 4 Sets x 6-9
Hamstring Curls 4 Sets x 6-9 Leg Extensions 4 Sets x 6-9
Chest Back
Bench Press 5 Sets x 8-10 Bent Over Rows 5 Sets x 8-10
Smith Machine Bench Press 3 Sets x 8-10 Seated Cable Rows 3 Sets x 8-10
Incline DB Press 5 Sets x 6-9 Straight Arm Lat Pulls 5 Sets x 6-9
Medicine Ball Push Ups 3 Sets x Failure Pull Ups 3 Sets x Failure
Traps Shoulders (1) Shoulders (2)

Barbell Shrugs 4 Sets x 8 Military Press 5 Sets x 6-9 DB Press 5 Sets x 8-10
DB Shrugs 4 Sets x 8 Lateral Raise(Cable) 4 Sets x 8 Arnold Press 4 Sets x 8
Upright Rows 4 Sets x 8 Incline Front Raises 4 Sets x 8 Reverse Cable Crossover
Reverse Flyes 3 Sets x 6-9 4 Sets x 6-9
DB Lateral Raises 3 Sets x 6-9

30 Yard Sprints x 20 45 sec Low Intensity – 45 sec High Intensity

Biceps – Triceps (1) Biceps – Triceps (2)

Weighted Chin Ups 5 Sets x 5 Close Grip Bench Press 5 Sets x 8
Barbell Curls 4 Sets x 6-9 Bodyweight Dips 5 Sets x Failure
Incline DB Curls 4 sets x 6-9 Straight Bar Triceps Pull-Downs 3 Sets x 6-9
Straight Arm Cable Curls 3 Sets x 6-9 Straight Bar Triceps Push-Downs 3 Sets x 6-9
Weighted Dips 5 Sets x 8 Chin Ups 5 Sets x Failure
Skull Crushers 4 Sets x 6-9 DB Concentration Curls 4 Sets x 6-9
Triceps Pull Downs (Rope) 4 Sets x 6-9 Reverse EZ-Bar Curls 4 Sets x 6-9
Lateral Triceps Pull 3 Sets x 6-9 Close Grip EZ-Bar Curls 3 Sets x 6-9

Abs (1) Abs (2)
V-Ups 4 Sets x 6-9 Oblique Twist Crunches 4 Sets x 10
Bicycle Crunches 4 Sets x 10 Decline Leg Lifts 4 Sets x 6-9
Incline Crunches 4 Sets x 6-9 Incline Crunches 4 Sets x 10
Hanging Leg Raises 4 Sets x 10 Cable Crunches 4 Sets x 6-9
12 Minute Metabolic Overload Training

Burpees w/ Push Ups (x) 10
Jump Squats (x) 15
Push Ups (x) 20
Half Burpees (x) 15
Reverse Lunges (x) 10
Spiderman Push Ups (x) 10

If you do not know your 1RM, then simply use Seated Calf Raise 4 Sets x 10


Phase 3: Accelerator
AM:
Shoulders Back/Chest Arms AM: Quads Rest Abs Hamstrings
PM: HIIT PM: MOT HIIT Calves
Rest Chest AM: Arms Lower-Body PM: Back Shoulders Abs

Shoulders PM: CT (c) Traps HIIT
AM:
Rest Back/Bicep Chest Shoulders Rest Lower-Body Abs
PM: HIIT Triceps Traps (c) HIIT
AM: Arms Lower-Body Back Chest Rest Abs MOT

PM: HIIT (c) Shoulders HIIT
BLUE: Cardio
BLACK: Rest
GREEN: Double Day
RED: Heavy Day
Phase 3: Principles
Rep Tempo 4:1:1:0
Drop Sets x4 (on last set)
Heavy Days 80-90% 1RM – 3-6 Reps –
2 min Rests – 2:0:1:0 Rep Tempo


Highlighted: Drop Sets *Click Links for Video Demonstrations
Highlighted: Giant Sets
Highlighted: Supersets
Shoulders (1) Shoulders (2)

Military Press 4 Sets x 8 DB Shoulder Press 4 Sets x 8
DB Lateral Raises /DB Rear Delt Raises /DB DB Front/DB Lateral 4 Sets x 6-9
Front Raises 4 Sets x 8-8-8 Rear Delt Raises (Cable) 4 Sets x 6-9
DB Press 4 Sets x 6-9 Cable Front/Cable Lateral 4 Sets x 6-9
Incline Front Raises 4 Sets x 6-9
Arms (1) Arms (2)

1.) Weighted Chin Ups/ Dips 4 Sets x Failure 1.) Dips/ Pull Ups 4 Sets x Failure
2.)DB Curls/ Triceps Kickbacks 4 Sets x 6-9 2.)Overhead Triceps/ EZ Curls 4 Sets x 6-9
3.)Cable Curls/Triceps Push-Downs 4 Sets x 6-9 3.)Bench Dips/ DB Hammer Curls 4 Sets x 6-9
4.)Incline DB Curls/ Lying Triceps Extensions 4.)Triceps Kickbacks/ Incline Curls 4 Sets x 6-9
4 Sets x 6-9
Traps
Behind The Back Smith Machine Shrugs 4 Sets x 8
DB Side Shrugs/ DB Front Shrugs/ DB Back Shrugs 4 Sets x 10 – 10 -10
Upright Rows 4 Sets x 10
Incline Bench Barbell Rows 4 Sets x 8-10
Biceps Triceps
Weighted Pull Ups 5 Sets x 5 Weighted Dips 5 Sets x 5-8
DB Curls/DB Hammer Curls 4 Sets x 6-9 Close Grip Bench Press 4 Sets x 6-9
Olympic Bar Curls 4 Sets x 6-9 Skull Crusher/ Close Grip Press 4 Sets x 6-9
Incline DB Curls/Hammer Curls 4 Sets x 6-9 Bodyweight Dips/Triceps Kickback 4 Sets x 6-9

Lower-Body (c)
Leg Extensions/ Squats 4 Sets x 8
Leg Press 4 Sets x 6-9
Stiff Legged Deadlifts/ Hamstring Curls 4 Sets x 6-9
DB Hamstring Curls 2 Sets x Failure
Walking DB Lunges 2 Sets x 10
Chest (1) Chest (2)

Bench Press/DB Press/DB Flyes 4 Sets x 8/8/8 Bench Press 4 Sets x 8
Incline Bench Press 4 Sets x 6-9 Inline Dumbbell Press/Incline Flyes 4 Sets x 8
Decline DB Press 4 Sets x 6-9 Flat DB Press 4 Sets x 6-9
Cable Crossovers 4 Sets x 6-9 Machine Flyes 4 Sets x 6-9
Medicine Ball Push Ups 3 Sets x Failure Medicine Ball Push Ups 3 Sets x Failure
Back (1) Back (2)

Pull Ups/ Bent Over Rows 4 Sets x 8 Chin Ups/ Bent Over Rows 4 Sets x 8
Underhand Lat Pull Down 4 Sets x 6-9 Lat Pull Down 4 Sets x 6-9
Incline Barbell Rows 4 Sets x 6-9 DB Bent Rows/DB Bent Laterals 4 Sets x 6-9
Seated Cable Rows 4 Sets x 6-9 Straight Arm Lat Pulls 4 Sets x 6-9
Sternum Chin Ups 3 Sets x Failure Pull Ups 3 Sets x Failure

Abs (1) Abs (2)
V-Ups/ Bicycle Crunches 4 Sets x 10 Oblique Twist Crunches/ V-Ups 4 Sets x 10
Weighted Incline Crunches 4 Sets x 10 Decline Leg Lifts w/ Weight 4 Sets x 10
Cable Crunches 4 Sets x 10 Weighted Incline Crunches 4 Sets x 10
Hanging Leg Raises 4 Sets x 10 Cable Crunches 4 Sets x 10
Quads (1) Hamstrings (2)

Front Squat/ Leg Extensions 4 Sets x 8 Stiff Legged Deadlifts/ DB Lunges 4 Sets x 8
Leg Press 4 Sets x 8 DB Hamstring Curls 4 Sets x 8
One Legged Extensions 4 Sets x 10 Barbell Lunges 4 Sets x 10
Light Squats (40-50% 1RM) 4 Sets x 12 Hip Extensions (Ball) 4 Sets x 10


If you do not know your 1RM, then simply use Seated Calf Raise 4 Sets x 10


50 Yard Sprints x 20-25 30 sec Low Intensity – 45 sec High Intensity
MOT (1) MOT (2)

Burpees w/ Push Ups (x) 10 DB Lateral Raises (x) 10
Jump Squats (x) 15 DB Bent Laterals (x) 10
Push Ups (x) 20 DB Curls (x) 10
Half Burpees (x) 15 DB Triceps Kickbacks (x) 10
Reverse Lunges (x) 10 DB Press (x) 10
Spiderman Push Ups (x) 10 DB Squat + Press (x) 10
Circuit Training (1) Circuit Training (2)

Mountain Climbers High Knees
Push Ups Push Ups
Squats Vertical Jumps
Jumping Jacks Half Burpees
Burpees Wide Push Ups
Jump Squats Lunges

About the Author
Alain Gonzalez is a personal trainer, free lance writer and fitness

consultant who has dedicated his life to helping others meet their
fitness goals.
His transformation has been featured in articles on websites all over

the internet and has given hope to countless hardgainers all over the
world.
He is the founder of www.MuscleMonsters.com, a fitness site

dedicated to helping skinny guys and gals build muscle and stay
lean, and is the author of "Bony to Brawny" – The skinny guy's
secret to explosive muscle gains revealed.

6 Pack Made Simple Guide

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6 Pack Made Simple 1

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Copyright © 2012 All material in this guide is, unless

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

All the information presented in " 6 Pack Made

Consult your physician before making any changes

In no way will Alain Gonzalez or any persons

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Do you realize that the percentage of guys that will be as

Don’t think so?

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Let’s be honest here…anyone can look good in clothes. Heck,

Body composition is THE most important part of weight

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Are you committed?

All I need is one thing…

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

In this chapter, I am going to give you 4 simple steps you

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

set a deadline RIGHT NOW.

Although you could simply pick a date and say “this is my

• Plan a beach day with friends and family

Log Book and a Pen

Well this could not be more true. So, although there is a

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Volume refers to the number of muscles worked, exercises,

How to increase workload:

For Example: Military Press

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

3. Trust in the program – Forget what you “know”

Here is the thing…most techniques you read about in

4.Know where you are – Know where you’re going

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

I have always said that results yield motivation. If you own a

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

So you have set a deadline, picked up a log book, committed

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

There are a number of diets out there designed to burn fat,

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

My approach is designed to burn fat optimally while

2.Accurate Macro Composite

You see, carbohydrates manipulate insulin levels and insulin

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

bloodstream, the fat will more than likely be stored. If we are

Meal Schedule Example:

3.Proper Carbohydrate Timing

When are carbohydrates necessary?

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

• For about 3 hours following your post workout meal

Are you ready for a bold statement? Here it comes… Any

4.Muscular Tension and Strength Training

If you’ve seen the documentary by Stuart McDonald called “I

Now although weight lifting is an anaerobic activity, it is one

5.Anabolic Rest Periods

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

great way to intensify your workout for maximum fat burn.

Other training methods for short rest periods

Although short rest periods will be a staple in this program,

Copyright 2012-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

mass faster than any other naturally produced hormone in the

6.After Burn Training

Afterburn Training Techniques Include

Avoid the Muscle Killer