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Ab Targeted Solution
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Table of Contents:
Chapter 1:
Chapter 2:
Chapter 3:
The strategies well share with you inside this guide will ensure that youll NEVER
hit a plateau and youll always know EXACTLY what to do so that youre body is
always burning fat when you eat and exercise.
This means every time you do any type of cardio, youll be targeting stubborn fat
by using the proper metabolic system. In fact, these workouts can even help you
quickly break apart and burn off pockets of ugly cellulite.
And believe it or not, there are also tremendous benefits to combining lower
intensity cardio with intervalsbut you have to use the right strategy.
But first, a little reality check.
Chapter 1:
How to Achieve Rapid Fat Loss
for the Long Haul
Do You Have Realistic Expectations?
When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.
Before we get to our proven strategies, here are a few quick tips and insights that
will set you up for both immediate and long-term, sustained weight loss.
Although these strategies work fast no matter what your age, gender, or current
condition is in order to achieve success you must have the following two things
working in your favor.
Component #1:
If youre a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.
Keep going even if you feel stuck. Youll get your breakthrough within if you apply
this stuff and stick it out.
Component #2:
Consistency
Just like anything in life, the longest way is a short cut. Youre never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those peak
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers capture these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times youve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while youre buying groceries you see them
caught on hidden camera with all their physical flaws exposed by some
gossip magazine or publication.
Introduction:
The 7 Day Ab TARGETED Solution
Im sure youre no stranger to interval training. If its something youve never tried
before, youve landed in the perfect spot. This guide will have you burning fat like
youve never experienced.
If youre familiar with this type of strategy I have even better news.
Theres actually a better way to approach interval training to help your
metabolism overcome the adaptive response thats associated with exercise.
Youll learn all about it below.
These protocols are by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn body fat while
simultaneously overcoming exercise plateaus and adaptation.
In other words, you have to push yourself out of your comfort zone even if youre
a little older.
Trust me, youll know when you get there
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Caution: Do not go all out if youre not conditioned properly. Again, apply EACH
technique based on your current health.
Remember, this is a process, NOT an event. If youre just starting out, gradually
increase intensity as you condition yourself week by week. But first things first
make sure youre healthy enough go all out and apply these strategies.
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Chapter 2:
The 3 Metabolic Systems of the
Ab Targeted Solution
There are 3 different Metabolic Systems that youll learn how to access inside
this guide for specific reasons Ill discuss below.
System #1: Metabolic Bursting is the most powerful and it was just discussed
in great detail above. It involves a series of short-hard bursts of exercise lasting
between twenty and thirty seconds with recovery time between bursts.
System #2: Threshold involves a series of short-hard intervals that usually last
60 seconds (sometimes they can be longer) with recovery time between
intervals.
System #3: Steady State (old-school cardio) is lower intensity cardio done for
longer durations.
By combining all three systems in a strategic sequence youll maximize your fat
burning potential and prevent your body from hitting exercise adaptation.
Each sequence is specifically designed to feed off each other for rapid results
and continuous progress.
Heres how all 3 systems work:
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Theres no need to discuss this in any more details since we just covered 5
HUGE benefits of using this approach above.
To recap, metabolic bursts are simply a very hard, short burst of exercise
(cardio, sprinting, jumping, cycling, bodyweight exercises etc.) followed by an
active recovery period to let the heart rate come back down before repeating
another interval or burst.
Again, this is totally different than traditional interval training that youve
probably read about on-line or in fitness magazines.
This type of anaerobic (without oxygen) energy system is called the creatine
phosphate system. It fuels maximum and near-maximum efforts of these shortbursting types of intervals.
Only tiny amounts of creatine phosphate are stored in the muscles, so this
energy system cannot support efforts lasting much longer than 20-30 seconds.
These bursting types of workouts burn more calories per minute than all
workouts of lesser intensity.
Aerobic and threshold exercise cause a slight after burn effect, but it is not as
pronounced as the 38 to 48 hours youll get from bursting. The research Ive read
and looked at indicates about a 60 minute after burn from aerobic activity and
about a 3 to 4 hour after-burn from Threshold type of intervals that youll learn
about below.
2014 7DayAbs.com All rights reserved.
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The most popular protocol using these types of bursts is called the Tabata
Protocol named after the scientist who discovered them.
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Its important to let the heart rate come back down to normal levels
before stopping.
Another variation of Metabolic Bursting youll see below with your weekly
schedule and exercise charts below is 30/30 HIIT (High Intensity Interval
Training).
Its simply 30 seconds of bursting hard (using high intensity cardio or resistance
training of any type) followed by 30 seconds of recovery time.
Release fat burning hormones to force Free Fatty Acids into the blood
stream
Increased Growth Hormone Production (up to 450% more post workout)
Enhanced after-burn (EPOC: Excess Post-Exercise Consumption)
Enhanced post workout nutrient partitioning, which is the up regulation of
your bodys ability to store food inside the muscles and liver
Elevated hormonal response - release of brain chemicals and fat burning
hormones (catecholamines)
Setup:
You can use cardio machines, sprinting, jumping, jump rope, stairs or any
type of bodyweight movements (burpees, jump squats, mountain climbers)
etc. for this protocol.
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If you use the treadmill, be careful. Once you get the belt moving at higher
speeds, youll have to straddle the treadmill for the rest during these protocols
because you wont have the time to slow the belt down and speed it back up
again.
Duration:
When to Perform:
Sequence 2: Threshold
(anaerobic glycolysis)
Threshold intensity is the first anaerobic system, which is technically called
anaerobic glycolysis. This is the metabolic system just above Aerobic training.
During the process of anaerobic glycolysis, glucose (sugars and/or our bodys
metabolic fuel) is broken down for energy without the use of oxygen.
This process of breaking down glucose occurs at a much faster rate using
Threshold Intervals than with aerobic metabolism from lower intensity, steady
state type of cardio exercise.
Simply put, the Threshold system can support higher-intensity efforts.
However, when glycolysis takes place during a Threshold type of workout, it also
produces metabolic waste products that inhibit muscle contractions, which results
in faster exhaustion. The aerobic system can use these same waste products as
fuels, but as soon as exercise intensity crosses a certain threshold, wastes are
produced faster than they can be used.
These waste products then accumulate in the muscles, which begin to burn
(from lactate or lactic acid) and feel weak, and pretty soon youre toast and you
have to recover again.
Thats why its so important to incorporate the Threshold system with a series of
intervals.
2014 7DayAbs.com All rights reserved.
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Performing intervals at this intensity level that is slightly above this aerobic
threshold carries significant benefits.
To begin with, Threshold Intervals simply enhances the cardiovascular benefits
that come from aerobic training.
If you do only aerobic-intensity workouts for a prolonged period of time, your
results will level off - FAST. But by adding threshold intervals into your program,
you can continue to make progress WITHOUT Plateaus.
Additionally, Threshold Intervals are typically performed at whats called the
Lactate Threshold, which has been shown to rapidly deplete glycogen stores.
So the threshold workout will empty out every last bit of glycogen inside your
muscle tissue and liver to clear the way for an influx of extra carbs and calories
that may happen on a cheat day or a higher carb day.
In other words, it will help create more room in your energy tank by aggressively
depleting both muscle and liver glycogen enhancing fat loss and/or making
room for a cheat.
Ok, I know all this sounds fantastic but keep in mind that Threshold Intervals are
only beneficial when you also build them WITH a base of aerobic training.
In other words, Threshold Intervals will also help you burn more fat and
calories when incorporating a base of steady state aerobic cardio AND
short duration higher intensity bursts along with it.
Remember: all three sequences provided in this guide will FEED each other to
prevent plateaus so you can maintain continuous progress and accelerate your
results for the long haul.
How the Threshold System works
You should typically stay in this anaerobic zone for 1-2 minutes max (we prefer
60 seconds HARD for maximum results) at a time before letting your heart rate
come back down and recovering.
Tips and misc notes about the Threshold System:
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Youll also be tapping into and working the WRONG system. So make
sure you pace yourself by monitoring your intensity levels closely and
following the detailed interval training charts below in the workout section.
Threshold Summary
Goals and Benefits:
Setup:
Duration:
Usually 12 to 30 minutes
When to Perform:
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Regardless of what people are saying on-line or what your local personal trainer
has to say about intervals or low intensity aerobics, the uncontested truth is this:
We need BOTH aerobic (old-school) cardio AND a variety of intervals to be
a real fat burning machine year round.
And regardless of what the masses are saying, exercising at aerobic intensity
results in many positive adaptations. You just have to be smart about it and
strategically use it the RIGHT way.
When approached properly, it strengthens the heart and the entire
cardio-respiratory system, which results in general good health and also
enhances performance in all activities.
Aerobic conditioning is the foundation of fitness because its the springboard that
prepares the body to handle higher-intensity exercise.
So aerobic intensity (old-school) steady state cardio should remain an integral
part of even the most advanced training regimens.
Aerobic intensity exercise also increases your overall endurance, which allows
you to sustain activity for longer periods of time.
It does this by increasing your bodys fat burning efficiency and glucose storage
capacity. Aerobic-intensity exercise is also an excellent means of improving body
composition, because the rate of fat burning peaks in the middle of this intensity
range.
Keep in mind this is a much different metabolic process than burning stubborn fat
with bursting or intervals, but a necessary aspect that should not be overlooked.
Even though calories are burned more rapidly in threshold and bursting
intervals workouts than in aerobic ones, the overall calorie-burning
potential of aerobic exercise is greater.
Again, this is only measuring metabolic activity during the workout, not
afterwards.
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Setup:
*See calculations below in workout section for your own personal heart rate
under intensity level guidelines, but the easiest way is to use the talk test.
Duration:
When to Perform:
On weekends when you have more time for longer duration exercise
Directly after any type of Strength Training Workout
Directly after any type of high intensity interval or bursting type of workout
Never perform before high intensity exercise or strength training. Youll
drain the energy stores that are necessary for higher intensity training and
potentially burn up precious muscle tissue
Warning: The protocols below are NOT for beginners. Do not try this technique if
you havent conditioned yourself previously with normal exercise on a consistent
basis or been cleared by your doctor for higher intensity exercise.
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*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.
2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use
the talk test; if you can have a normal conversation you are not going hard
enough, but if you feel you have to slow down youre probably going too hard.
3) Duration should be 30 to 60 minutes performed at least 1 time weekly on
its own. Youll also be using shorter versions of this to strategically burn off
free fatty acids after intervals and bursting.
4) Type of exercise is optional. You can run or use any cardio of your choice.
You can also use bodyweight exercises if you get stuck working out when
you travel or at home.
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*Intensity levels going to vary from person to person and are based on your
current condition, age, gender, or other limitations. Please gauge your intensity
level based on where youre at right now personally.
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Chapter 3:
The Ab Targeted Solution
Exercises & Workouts
Your 7 Day Ab Targeted Solution Protocols To
Quickly Burn Off Lower Belly Fat
The 12
Minute
Workouts
Exercise
Type
MONDAY
Threshold
Intervals
TUESDAY
Metabolic
Bursting
WEDNESDAY
Metabolic
Bursting
60 sec.
bursts with
60 sec.
recovery
x5
20 seconds
burst with 10
seconds rest
x8
20 seconds
bursts with 10
seconds rest
x8
Bodyweight
exercises or
any of the
cardio
exercises
below
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
THURSDAY
30 Second
HIIT
Metabolic
Bursting
*FRIDAY
30 Second
HIIT
Metabolic
Bursting
30 seconds
bursts with
30 seconds
rest x 8
30 seconds
bursts with
30 seconds
rest x 8
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
SATURDAY
Optional
Steady
State / OldSchool
Cardio
20-45 min.
SUNDAY
Optional
Steady
State / OldSchool
Cardio
20-45 min.
(or walk
briskly)
(or walk
briskly)
Any Cardio
Exercises
listed below
Any Cardio
Exercises
listed
below
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The Exercises
Acceptable exercises to use on Cardio Exercises Only
Days (T, Th, Sat):
Sprinting, Bike, Stationary or Recumbent Bike (any type), Step Mill,
Treadmill, Stair Climber, Elliptical, Cross Trainers, Jumping Rope,
Rowing, Battle Ropes, or ANY cardio exercise that will elevate your
heart rate fast.
Squats
Bodyweight Squats
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DB or Barbell Squat
Jump Squat
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Lunges
Forward and Reverse Lunge
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Jumping Lunge
30
Burpees
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The Workouts
1. Warm Up
2. Threshold Interval 60
seconds followed by 60
seconds of walking or slow
pace (Repeat 5x)
PLAN
Minutes
Intensity
Level
1
2 -11
3. Cool Down
11 - 12
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
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End Workout
*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where youre at right
now personally.
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT
workouts will burn off any Fatty Acids present in the blood stream and prevent reesterfication (restoring of fatty acids).
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1. Warm Up
2. Burst or Sprint for 20
seconds followed immediately
by resting for 10 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-4
4-8
3. Cool Down
8 - 12
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
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End Workout
*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where youre at right
now personally.
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1. Warm Up
2. Burst or Sprint for 30
seconds followed immediately
by resting for 30 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-2
2 - 10
3. Cool Down
10 - 12
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
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End Workout
*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where youre at right
now personally.
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Phases 1 thru 5
1. Warm Up
2. Aerobic Phase
70-75% of heart rate max
(220-age + 10 beats x .75)
3. Cool Down
PLAN
Minutes
Intensity
Level
1-5
5 - 40
1-2
Burst: 5
Rest: 1
40 - 45
1-2
End Workout
*OPTIONAL: Day 6 and 7 are totally optional for the 7 day ATS
schedule, but highly recommended. You can also walk briskly for 20
to 45 minutes.
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