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Cheat Your Way Thin Additional Workouts

By JOEL MARION, CISSN, NSCA-CPT

2009 and Beyond CheatYourWayThin.com and Joel Marion Fitness Solutions, LLC. All Rights Reserved.

Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Joel Marion Fitness Solutions, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Joel Marion Fitness Solutions, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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To recap some of the exercise information given in the Program Manual, here are some of the reasons why diet + exercise (and not simply diet alone) is the ultimate combination for the fastest fat loss, especially with this program: More fat loss, less muscle loss In general, someone who is dieting who is also exercising will lose more fat and less muscle than someone who attempts to lose weight through dieting alone. Maintaining lean muscle tissue while dieting is critically important to keeping metabolism high as each pound of lean muscle on your frame burns an additional ~50 calories daily. Improved leptin sensitivity Exercise has been shown to improve leptin sensitivity dramatically, which means your body will be even more responsive to the Cheat Days and carbohydrate cycling used throughout the Cheat Your Way Thin program. Strategically timed exercise doubles results After a Cheat Day the body is extremely primed for fat lossmetabolism and levels of fat burning hormones are at their peak and your body will officially be in the zone to burn massive body fat. To take full advantage of this post-cheat window of fat burning opportunity we will be strategically timing exercise at the beginning of the week to work synergistically with the Low Carb days in order to yield the fastest possible results.

For the exercise portion of the program, we will be using a technique called Mixed Intensity Training (MIT) that is set up in a manner to get your optimal results in minimal time. Unlike monotonous, boring steady state cardio in which you do the same low-intensity activity for 45 minutes straight, Mixed Intensity Training requires that you mix up the

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intensity during each workout by transitioning back and forth between periods of higher and lower intensities. Research has shown this type of training to have many benefits over traditional cardio, including: More calories burned While total calories burned during the actual exercise session are similar for steady state and MIT workouts (although MIT workouts are much shorter), MIT workouts have been shown to increase metabolism for up to 48 hours after the workout has been completed. That means you can be watching TV, driving the kids to school, cooking dinner, out at the mall whateverand youll still be burning calories from the workout you did yesterday. Pretty darn cool. Slow-go, steady state cardio does not share this benefit. Greater fat loss It makes sense that if a workout burns more calories, it will also burn more fat, but just how much more? Well, one particular study which analyzed the effects of an MIT-style workout versus traditional slow-go cardio and found that those in the MIT group burned nearly nine times more body fat than the low intensity group. Other studies have reported similar findings. Greater fitness MIT is again the clear winner when it comes to improving ones overall level of fitness as studies have shown time and time again that MIT improves both aerobic and anaerobic (slow and fast paced energy systems) capacity above and beyond what is possible with steady state cardio.

So without further ado, below are the guidelines for the 18-minute MIT workout you will be performing as part of the Cheat Your Way Thin program:

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The below workouts are very metabolically demanding fat-loss circuits that will also have a powerful conditioning affect on both the aerobic and anaerobic systems. Times may need to be adjusted to your personal level of fitness. Always include a warm-up and cool down as indicated.

Workout 1 Metabolic Circuit #1

3-5 minute warm-up (your choice) A1) Jump Squats (http://www.youtube.com/watch?v=4d28E7-gCfI) A2) Push-ups A3) Dumbbell Snatches (http://www.youtube.com/watch?v=rRA_8jrlT3U) Perform sets of each movement back to back with minimal rest for a period of 6 minutes. Once you complete a set of movement A3, begin again with A1. There are no prescribed number of repetitions, but do not perform any movement for longer than 45 seconds. Rest two minutes after the first 6-minute period and repeat for another 6 minutes. 3-5 minute cool down. Total time (not counting warm up and cool down): 14 minutes

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Workout 2 Metabolic Circuit #2

3-5 minute warm-up (your choice) 30 seconds Dumbbell Swings (http://www.youtube.com/watch?v=j1f5Ou0yIu8) 20 seconds Mountain Climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0) 30 seconds Standing Shoulder Press 20 seconds Jumping Jacks 30 seconds Dumbbell Rows 20 seconds Burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M) 30 seconds Push-ups 20 seconds Jump Rope 30 seconds Upright Rows Repeat 3-4 times. 3-5 minute cool down. Total time (not counting warm up and cool down): 12-16 minutes

Workout 3 Basic MIT Workout

Warm Up: 2 minutes light (level 4) Interval 1: 2 minutes hard (level 8), 2 minutes light (level 4) Interval 2: 2 minutes hard (level 8), 2 minutes light (level 4) Interval 3: 2 minutes hard (level 8), 2 minutes light (level 4) Interval 4: 2 minutes hard (level 8), 2 minutes light (level 4)

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The levels are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. The type of exercise that you choose is up to you for this workout. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc. Total time (not counting warm up and cool down): 14 minutes

Workout 4 Intermediate MIT Workout

Warm Up: 2 minutes light (level 4) Interval 1: 1 minutes hard (level 8), 1 minutes light (level 4) Interval 2: 1 minutes hard (level 8), 1 minutes light (level 4) Interval 3: 1 minutes hard (level 8), 1 minutes light (level 4) Interval 4: 1 minutes hard (level 8), 1 minutes light (level 4) Interval 5: 30 seconds very hard (level 9), 30 seconds light (level 4) Interval 6: 30 seconds very hard (level 9), 30 seconds light (level 4) Interval 7: 30 seconds very hard (level 9), 30 seconds light (level 4) Interval 8: 30 seconds very hard (level 9), 2 minutes light (level 4) Again, levels are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. The type of exercise that you choose is up to you for this workout. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc. Total Time (not counting warm up and cool down): 11 and 1/2 minutes

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Workout 5 Advanced MIT Workout

Warm Up: 2 minutes light (level 4) Interval 1: 30 seconds hard (level 8), 15 seconds light (level 4) Interval 2: 30 seconds hard (level 8), 15 seconds light (level 4) Interval 3: 30 seconds hard (level 8), 15 seconds light (level 4) Interval 4: 30 seconds hard (level 8), 15 seconds light (level 4) Interval 5: 20 seconds hard (level 8), 10 seconds light (level 4) Interval 6: 20 seconds hard (level 8), 10 seconds light (level 4) Interval 7: 20 seconds hard (level 8), 10 seconds light (level 4) Interval 8: 20 seconds hard (level 8), 10 seconds light (level 4) Interval 9: 40 seconds hard (level 8), 20 seconds light (level 4) Interval 10: 40 seconds hard (level 8), 20 seconds light (level 4) Interval 11: 30 seconds very hard (level 9), 15 seconds light (level 4) Interval 12: 30 seconds very hard (level 9), 2 minutes light (level 4) Total Time (not counting warm up and cool down): 8.25 minutes Again, levels are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. The type of exercise that you choose is up to you for this workout. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc. Total Time (not counting warm up and cool down): 11 and 1/2 minutes

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Workout 6 Dumbbell Only Workout

A1) Dumbbell Shoulder Press x 15 reps A2) Dumbbell Squat x 15 reps A3) Dumbbell Bent Over Row x 15 reps A4) Dumbbell Deadlift x 15 reps Perform sets of each movement back to back without rest. Once you complete the circuit, rest for 2 minutes and then begin again with A1. Repeat 3-4 times. Total time (not counting warm up and cool down): 9-13 minutes

Workout 7 Bodyweight Only Workout

Warm-up: Jump Rope 2 minutes A1) Bodyweight Squat x 15 reps A2) Bodyweight Lunge x 15 reps A3) Push-ups x 15 reps A4) Squat Thrusts x 15 reps (http://www.youtube.com/watch?v=rpDRwxR6jHI) A5) Burpees x 15 reps (http://www.youtube.com/watch?v=c_Dq_NCzj8M) Repeat 2-3 times. Cool-down: Jump Rope 2 minutes Perform sets of each movement back to back without rest. Once you complete the circuit, rest for 2 minutes and then begin again with A1. Repeat 3-4 times. Total time (not counting warm up and cool down): 10-14 minutes

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