© Beyond Grappling 2012 Page 1

18 Week Advanced Fat loss program

© Beyond Grappling 2012 Page 2

Disclaimer & Waiver

The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS 1. I am aware that Matthew D’Aquino, is not a medical doctor and does not qualify to determine a participant’s physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against Matthew D’Aquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify Matthew D’Aquino from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

© Beyond Grappling 2012 Page 3

Copyright

A Matt D’Aquino Book/Manual 2012 All rights reserved. Copyright © March 1st 2012 by Matthew D’Aquino No part of this book may be reproduced or transmitted in any form or by any means, mechanical or electronic. This includes recording, photocopying, or by any information storage and retrieval system, without permission in writing from the publisher.

Before you get started:

WARNING: The Workouts contained in this manual are very very difficult. To make sure you are physically fit enough to handle these exercises and workouts. These workouts will push you harder than ever before and it is important that you are physically prepared for the intensity of these workouts. 1- Before you get started on these workouts I recommend purchasing a small whiteboard or notepad that you can write the workout down on. Many of the workouts contained in this manual have varying repetition ranges and you don’t want to have to continually stop and check whether you are completing the correct repetition range etc. 2- Make sure you warm up properly. Follow the warm up routine at the beginning of this manual. Never start an exercise program when you are cold as this can lead to injury. 3- Take note of how you are feeling. If you are feeling dizzy, light headed or faint stop exercising immediately and seek medical attention.

© Beyond Grappling 2012 Page 4

The fat loss program:

These programs are set around Supersets. Meaning you go from one exercise

straight to the other with little to no rest. You only rest after the set.

For example SS1 (Superset 1)

SS1 Bodyweight Row 3 X 12

SS1 Push ups 3 X 12

This superset simply means that you perform 12Bodyweight rows and quickly

perform 12 push ups. Rest for 45-60 seconds and repeat another 2 times.

It is important to understand that along with exercise, your diet is a huge

factor in weight loss, so I encourage you to see a registered nutritionist or

dietician to assist in any dietary needs you may need.

The other area which assists in weight loss is your intensity level. It is vital that

you work hard. When you raise the intensity and work hard you will burn a lot

more calories and in doing so will help you in losing weight.

© Beyond Grappling 2012 Page 5

Phase 1: Weeks 1-6

2- 3 days a week – full body program. 45-60 minute sessions

Warm up: 5 – 10 minutes on a rowing machine, stretch between each set and

have 1 week off every 6 weeks,

Exercise Sets reps Rest

SS1 Step ups 3 24

SS1 Thrusters 3 15 45-60sec

SS2 Pike Pushups 3 12 SS2 Plank 3 60 secs 45-60sec

SS3 Upright row 3 15 SS3 DB Clean and Press 3 12 45-60sec

SS4 Russian twists 3 24

SS4 Crunches 3 12 45-60sec Cardio Interval training 1 min hard 1 minute easy for 10-15

minutes

10 mins Cool down and stretch

© Beyond Grappling 2012 Page 6

Phase 2: Weeks 6-12

2- 3 days a week – full body program. 45-60 minute sessions

Warm up: 5 – 10 minutes on a rowing machine, stretch between each set and

have 1 week off every 6 weeks,

Exercise Sets Reps Rest

SS1 Sumo deadlift high pull

3 12

SS1 Jump squats 3 12 45-60sec

SS2 Clapping pushups 3 Max

SS2 Side plank 3 30 sec each side

45-60sec

SS3 BW row 3 15 SS3 Lunges 3 12 45-60sec

SS4 Russian twists 3 24

SS4 Bird dog 3 18 45-60sec

Cardio Interval training 1 min hard 1 minute easy for 10-15 minutes

10 mins Cool down and stretch

© Beyond Grappling 2012 Page 7

Phase 3: Weeks 12-18

2- 3 days a week – full body program. 45-60 minute sessions

Warm up: 5 – 10 minutes on a rowing machine, stretch between each set and

have 1 week off every 6 weeks,

Exercise Sets Reps Rest

SS1 DB Side raises 3 12

SS1 DB Thrusters 3 12 45-60sec

SS2 Clock lunges 3 24 SS2 Seated row 3 12 45-60sec

SS3 Cross over push ups 3 30 SS3 Seated row 3 20 45-60sec

SS4 Leg raises 3 12

SS4 Hanging leg raise 3 12 45-60sec Cardio Interval training 1 min hard 1 minute easy for 10-15

minutes

10 mins Cool down and stretch

Congratulations,

Have 1 week off and now start the advanced fat loss program.