Matt Pack

NASM CPT, Nutrition Lifestyle Coach

Impack Fitness

Fat Loss Secrets Revealed by Matt Pack

© 2009 by Matt Pack, NASM CPT, Nutrition Lifestyle Coach

www.extremefatlosstraining.com

www.impackfitness.com

Copyright 2009 1st edition

Layout: Karenzo Media

All rights reserved. No part of this publication may be reproduced, stored in a

retrieval system, or transmitted in any form or by any means, electronic,

mechanical, photocopying, recording or otherwise, without the prior

permission of the publishers.

TABLE OF CONTENTS

Fat Loss Secrets Revealed- The DVD ........................................................ 4

Time Based Energy Work ....................................................................... 6

The Tabata Method .............................................................................. 6

Ladder/Hybrid Based Energy Work ...................................................... 10

Ladder Tool Box .................................................................................. 13

Complex Based Energy Work ............................................................... 14

Author Bio ............................................................................................ 23

The Total Impack Fitness Difference ................................................... 23

A Word from Matt: ............................................................................. 24

What else does it take? ...................................................................... 25

What do we mean by Holistic? ........................................................... 25

| 4

FAT LOSS SECRETS REVEALED- THE DVD

The DEFINITION OF INSANITY is to continue to do same things while expecting

different results… With Fat Loss Secrets Revealed the insanity stops NOW!

These programs are designed to get large amounts of work completed in a short

time frame with minimal equipment and lack of space. We’ve noticed since

applying these types of programs that our clients are not only getting in great

shape but they are more motivated, enthusiastic and above all enjoying exercise

more than ever.

We believe it’s time to remove the horse blinders and break the monotony!

From the 1hr old fashioned Spinning and Aerobic class to the 15-30 minutes of

cutting edge HIIT. Science has shown that this style of training is not only superior

from a fat loss stand point its superior from a heart health stand point.

Fat Loss Secrets will give you the power to super charge and expand your workout

arsenal! Get ready as we reveal over 30 cutting edge programs with 1000’s of

training variations. You’ll break the boredom and your fitness plateaus and finally

experience EXTREME FAT LOSS!

If you’re interested in seeing how the workouts on the following pages (plus

many more) are done correctly, go to www.extremefatlosstraining.com and pick

up a copy of Fat Loss Secret Revealed!

| 5

Warning! Do not attempt unless you’re interested in:

Decreasing Body Fat

Increasing work capacity

Increasing work to rest ratio

Increasing motivational levels

Increasing caloric expenditure

Increasing mental toughness

Increasing competitiveness

Increasing power output and Anaerobic Threshold

Breaking the monotony!

These programs are very intense and, if not ready, can cause extreme oxygen

debt nausea or dizziness, so be conservative when first starting. Don’t be fooled

by the lighter weights being used, these are very taxing and extremely effective.

| 6

TIME BASED ENERGY WORK

*The object of Timed based interval training is to perform as much work in the

allotted time as possible, WORK being the word of emphasis! Speed is relative so

you should go as FAST at each movement as YOU possibly can.

THE TABATA METHOD

With this particular method you will perform as many reps as you can in 20 sec,

rest 10 sec and repeat. Repeat the 20sec on, 10 off sequence for 8 cycles. This will

come out to be 3:50 of total work. It can be thrown in at the end of an Energy

System day (complex day or sprint day) or it can be used as a training day all on its

own performing 3-4 different 8 round cycles. This is very taxing so be careful!

Tabata Protocol Selection- Timing Protocol

One exercise 8X Beginner-10sec ON / 20 sec OFF

Two exercises 4X Intermediate-15sec ON / 15 sec OFF

Four Exercises 2X Advanced- 20sec ON/ 10 sec OFF

Eight Exercises 1X

| 7

Example Tabata Sequences

1 exercise- Db Thruster X8- Perform 1-4 rounds of different exercises as a

workout or a 1-2 rounds for a workout finisher

2 exercises- Db Thruster/Barbell Bent over Row X4- Perform 1-4 rounds mixing 2

fresh exercises each round or use as a workout finisher

4 exercises- Db Thruster/Mountain Climbers/Barbell Bent Rows/Jumping Jacks

X2- Perform 1-2 rounds mixing 4 fresh exercises and than repeating first 4

8 exercises- Db Thruster/Mountain Climbers/Barbell Bent Rows/Jumping Jacks/

Kb Swings/Shadow Boxing/Med Ball Slams/Bicycles X1- Perform 1-4 rounds of

the same exercises or introduce 8 fresh exercises and run through them 2X each.

Programming your Tabata Sessions- Use the Exercise Index to choose your

desired movement

1 exercise- Lower body movement (body-weight squat) or a full body movement

(Db Thruster) but beginners may start with a conditioning movement such as

Jumping Jacks, running in place or body-weight squats

2 exercises- Lower body/Upper Body or full body movement coupled with a

conditioning movement

4 exercises- Lower body movement, Conditioning movement, Upper or full body

movement, conditioning movement

8 exercises- Lower body movement, conditioning movement, Upper or full body

movement, conditioning movement, Lower or full body movement, conditioning

movement, Upper or full body movement, abdominal movement

| 8

You are truly only limited by your imagination!

Tabata Exercise Index

Body-weight Weight-Bearing

Step-ups Step-ups w/vest or holding Db’s or Kb’s

Squats Thrusters

Split Jumps Bent over Rows

Push-ups Shoulder Presses w/rot

Horiz. Pull-ups Push Press

Jumping Pull-ups Med Ball Slams

Squat Jumps Kettlebell Swings

Burpies Kettlebell Snatch Pull

Squat Thrusts Sumu Dead w/upright row

Jumping Jacks Db Snatch two arm

High Knees Db High Pull

Knee Tucks Db swing two hand

Running in Place Squat Jumps

Bench Jumps Split Jumps

Shadow Boxing Push-up w/vest

Mountain Climbers Barbell Squat (front or back)

Bicycles Cardio Equip (if available)

Dynamic Planks Tread Mill

Lateral Jumps Row Machine

V-ups Versa Climber

Air Dyne

Stair Mill

Jacob’s ladder

| 9

Timed Intervals- Mix and match these movements from the exercise index

above!

1. Perform 12 repetitions of each exercise striving to complete as many

rounds as possible in 10 min. Document the total and amount of rounds

and work to out-do the previous total the next time around.

Renegade Dumbell Row

Kettlebell Swing

2. Perform as many reps in 1 min as possible with a 1 min rest in between

each round. You must work up to completing 5 rounds!

Db Power Clean and Press

3. Perform 5 repetitions of each exercise, doing as many rounds as possible in

12 min. Document the total amount of rounds and work to out-do the

previous total the next time around.

Dumbell Sumu Squat

Barbell Flat bench Press

4. Perform 7 repetitions of each exercise on the minute for 10 minutes, the faster you go the longer your rest period.

Dumbell Thrusters

Snatch Grip Deadlift

5. Slide lunge 30 sec

Skaters lunge 30 sec

Body weight squat 30 sec

Isometric squat hold 30 sec

| 10

LADDER/HYBRID BASED ENERGY WORK

What’s a ladder? Pick a push movement, a pull movement, a leg movement and a

cardio movement and perform each movement once adding a rep each round.

EXAMPLE: One dumbbell bench press, one bent over row, one dumbbells squat

and one squat thrust. Without rest in between exercises you must perform two

dumbbell bench presses, two dumbbell bent rows, two dumbbells squats and

then two squat thrusts.

Perform 1-2 ladders up to 10 repetitions

3 MORE EXAMPLES!

1. Barbell Power Clean X 8-6-4 Dumbbell Military Press X 8-6-4

Kettlebell Front Squat X 8-6-4

Flat bench Dumbell Press X 8-6-4

2. Perform 2 reps of each exercise than 3 reps continuing up to 12 reps without rest

Dumbell Push Press

Horizontal Pullup

RDL

Dumbell Bicep Curl

| 11

3. Perform a 1 rep of each exercise than 2 reps continuing up to 10 reps total without rest

KettleBell Swing

Incline DB Press

Barbell Bent row

Squat Thrust

4. Perform 2 reps of each exercise than 4 reps continuing up to10 reps total without rest

Kettlebell snatch

Pull-ups

Dips

Med ball slam

5. Perform 1 rep of each exercise than 2 reps continuing up to 8 reps of each exercise

Close grip flat bench Dumbell

Dumbell pullover

Dumbell Front squat

Dumbell High pull

6. Perform 12 reps of the first exercise and 1 rep of the second exercise than perform 11 reps of the first exercise and 2 reps of the second until you reach 12 reps of the second and 1 rep of the first all while knocking out 10 Kb swings in between the rounds

Incline Db Bench press

Renegade Row

Kettlebell Swing X10

6. 1 Perform 12 repetitions of the first and 1 repetition of the second

exercise then perform 11 repetitions of the first and 2 repetition of the second

| 12

exercise until you have completed 12 repetitions of the second exercise. NB

Perform 3 repetitions of Pull Up’s in between the 2 main stations.

Burpees

Dips

Pull Up’s

7. Perform this complex starting with 2 reps than 4 all the way to 10 total reps

per movement

Side lunge

Step back lunge

Squat thrust

Renegade row

Squat press

| 13

LADDER TOOL BOX

Two Exercises( 1-2 people ) One Exercise ( 1-4 people)

Sledge Hammer/ Burpie Squat Thrust

Med Ball Slam/ Squat Thrust Burpies

Pull-up/Push up Bodyweight Squat

Pull up/Squat Push-ups

Thruster/Pullup Thruster

Squat Thrust/Renegade Row Pull-up

Burpie/Pullup Med Ball Slam

Examples Taken from above’s index:

1.One up/One Down- Medball Slam 1,2,3 (ascending ladder) and Burpies (

Descending Ladder) 8,7,6

2. Pull-up X3 /Squat Thrust Ladder 1-10 reps

3. Pull-up X3/ burpee Ladder 1-10

4. Pushup X5/ Swing Ladder 1-10

| 14

COMPLEX BASED ENERGY WORK

A Complex is simply a string of exercises done for a certain number of repetitions

put together without rest.

Perform 6 reps of each exercise followed by 25 Jumping Jacks 5X

Horizontal Ring Pullups

Alternating Step Back Lunge

Burpies

25 Jumping Jacks

Dumbbells

1- Perform 9 repetitions of exercise before moving to the next exercise

Front Squats

Front Lunge

Shoulder Press

Bent Row

Hammer Curls

Javorek Dumbbell Complex: Perform 3 reps each 5X without rest

Upright row

High pull Snatch

Squat w/push press

Bent over row

High pull snatch

| 15

Barbells

1- Perform 12 repetitions of exercise the first and 7 for all other completed stated

number of repetitions before moving to the next exercise

Sumo DL

High Pulls

Military Press

Good Mornings

Perform 7 repetitions of exercise before moving to the next exercise

Back Squat

Push Press

RDL

Bent Rows

Upright Rows

Perform 1 rep each movement working up to 5-8X

Front Lunge

Db walkout

Prone twister

Push-up

Perform 20 repetitions of the first 2 exercises and 10 repetitions for the last 2

Double Handed Swings

Zercher Squats

High Pulls

Zercher Step Back Lunges

| 16

Perform 6 reps per movement

Hang clean

Thruster

Backsquat

Step Back Lunge

Bent over row

Perform 10 repetitions on each side of the first exercises and 6 repetitions for the

last 3

Single Arm Swings

Cleans

Snatches

Squat Push Press

Perform 1 rep 5-8X for 3-5 rounds

Power Clean

Push Press

Back Squat

Body Weight

1- Perform 10 repetitions of exercise before moving to the next exercise

Prisoner Squats

Burpees

Push Ups

Mountain Climbers

V Up’s

| 17

KB’s- Perform 6 reps per exercise

Snatch

Clean and Press

Squat

Step Back Lunge

Bent row

Swing

Perform 12 repetitions of exercise before moving to the next exercise

Jump Squats

Walkouts

Front Lunges

Hindu Push Up’s

Sit Up’s

Mixed

1- Perform 12 repetitions of exercise before moving to the next exercise

Dumbbell Thrusters

Barbell Bent Rows

Double Handed Swings

Dive Bomber Push Ups

Sit Up’s 2-

Renegade Rows

Barbell Front Squat

Kettle bell Clean And Press

X Push Up’s

“0” Point Superman’s

| 18

Notice all of the suggestions I've made have included some sort of HIIT (High

Intensity Interval Training). My belief is that there just isn't anything that works as

fast. Not to say that steady state aerobics shouldn't be used, I’m only saying that

HIIT is the most efficient and the best bang for your buck modality that I know of

for true FAT LOSS.

All of these Methods are very effective at not only maintaining what you’ve built

but moving forward on what you’ve built. The best thing about these workouts is

that they’re quick. The longest workout above will take no longer than 20 min and

the shortest probably no longer than 10-12 min.

There are no more excuses! If you have 10 min to spare than do something for 10

min, if you have 30 min than pick something and do a 30 min workout. You have

to make this stuff a part of your life! It's something you MUST do. Do a little

something 3-5X days a week and it will make all the difference in the world.

| 19

YOU CAN’T OUT-TRAIN POOR NUTRITION!

LEARN MORE ABOUT

HOW TO LOSE FAT AND ACHIEVE GREAT ABS FROM THE INSIDE OUT!

Are Abs Really Made in the Kitchen? 10

Tips for Achieving a Flat Stomach Without

a SINGLE Crunch! by Matt Pack

| 20

Fat Loss Secrets Revealed DVD

See what the best trainers in the world are

using to obtain EXTREME FAT LOSS

WARNING! DO NOT PURCHASE UNLESS YOU’RE

INTERESTED IN:

Decreasing Body Fat

Increasing work capacity

Increasing work to rest ratio

Increasing motivational levels

Increasing caloric expenditure

Increasing mental toughness

Increasing competitiveness

Increasing power output and Anaerobic Threshold

Breaking the monotony!

The definition of insanity is to continue to do same things while expecting different results…

With Fat Loss Secrets Revealed the insanity stops NOW!

These programs are designed to get large amounts of work completed in a short time frame

with minimal equipment and lack of space. We’ve noticed since applying these types of

programs that our clients are not only getting in great shape but they are more motivated,

enthusiastic and above all enjoying exercise more than ever.

We believe it’s time to remove the horse blinders and break the monotony! From the 1hr old

fashioned Spinning and Aerobic class to the 15-30 min of cutting edge HIIT. Science has shown

that this style of training is not only superior from a fat loss stand point its superior from a heart

health stand point. Fat Loss Secrets will give you the power to super charge and expand your

workout arsenal! Get ready as we reveal over 30 cutting edge programs with 1000’s of training

| 21

variations. You’ll break the boredom and your fitness plateaus and finally experience EXTREME

FAT LOSS!

EXTREME FAT LOSS INCLUDES:

60 min of more than 20 “Bang for your buck”

fat loss routines that are designed to be completed in 15 min or less!

Fun proven techniques guaranteed to maximize your potential for “extreme fat loss”

Cutting edge strategies featuring innovative exercises using only basic equipment

Programs suitable for novice to expert

This system has been

proven to :

Maximize caloric expenditure while at rest Decrease body fat faster than traditional “aerobic”

training programs

Break the monotony and make training fun again!

Get more work done in a shorter time frame

TESTIMONIAL

One of my criteria for whether or not I'll recommend new fitness products to other fitness professionals is simple:

applicability. Can someone take the information obtained from a certain product, and apply it to their

programming right away?

In the case of Fat Loss Secrets Revealed, the answer is a resounding YES! I'm always looking for new and

innovative ways to make my clients hate me (in a good way) when it comes to fat loss programming. While most

fat-loss products will try to persuade you into thinking that long-duration cardio and starvation diets are the way

to go, Matt Pack essentially cracks open a can of whoop ass, and introduces the viewer to a multitude of

complexes, circuits, and other "secrets," using nothing but a dumbbell, barbell, or your own bodyweight, that will

undoubtedly help to get you (or your clients) into the BEST SHAPE OF YOUR LIFE.

Tony Gentilcore, CSCS, CPT

www.gentilcoretraining.com

My Blog: http://www.bostonherald.com/blogs/entertainment/step_up

| 22

NEED EVEN MORE GREAT TIPS

FOR LIVING A HAPPIER AND HEALTHIER

LIFE?

Be sure to check out

Are You Smarter than a Caveman? Your Ultimate Guide to

Long-Term Health and Survival by fitness specialist,

Matt Pack, NASM CPT, Nutrition Lifestyle Coach

If you are interested in how to truly get healthy

from the inside out don't hesitate to purchase

Matt's EBook: Are You Smarter Than A Caveman,

Your Ultimate Guide To Long Term Health and

Survival.

FIND OUT:

Why aerobics doesn't work for fat loss?

Is running bad for you?

Why stress may be making you fat

Is the Food Pyramid healthy?

Why Food is The best Medicine

How to Grocery Shop

Grocery List

20 Super Foods for long-term fat loss

4 ways to speed up your metabolism and

Key tips to keeping your children healthy and free of sickness

If you are serious about taking your health and fitness to the next level than

this book is for you!

| 23

AUTHOR BIO

THE TOTAL IMPACK FITNESS DIFFERENCE

Matt Pack of IMPACK TOTAL

FITNESS has helped hundreds of

people improve their health,

lifestyle, fitness and physical

performance. He draws from 10

years of experience in health

and exercise instruction, sports

conditioning and nutrition

lifestyle management.

His credentials include:

Performance Enhancement Specialist, Z-Health/ R-Phase Certified, C.H.E.K Level 1

Intern, C.H.E.K Nutrition Lifestyle Coach Level 2, NASM Certified Personal Trainer,

Poliquin International Certification Program, Stretch To Win Certified Flexibility Specialist , Dr.

John Berardi Precision Nutrition Intern.

Matt is currently pursuing BS in Strength and Conditioning at Florida International

University.

| 24

Additionally Matt is skilled in exercise and program design, nutrition and menu

planning, functional movement screening and assessment, core conditioning and

biosignature modulation-body fat analysis. Matt is also well versed in Olympic

and power lifting, strong man training, mixed martial arts conditioning, kettlebell

training, functional/stability training and sports specific training.

A WORD FROM MATT:

I started Impack Total Fitness January, 1st 1998 while living in Washington, DC. I

now reside in sunny Miami, Florida working primarily out of The Downtown

Athletic Club. I also travel to a handful of in-home clients as well as writing

programs for my online distance-coaching clients. Well my goals were the same

back in DC as they are here in Miami, “Get Results”. How do I get results? First of

all I study other people who get results. I am also currently in school pursuing my

degree in Exercise Science at Florida International University. School has been

great but I must say that I’ve received more education outside of my schooling.

Mike Boyle once said, “don’t let school get in the way of your education”, and I

can honestly say that I haven’t. Aside from Mike Boyle, Dr. Mel Siff, Charles

Poliquin, Paul Chek, Carlos Santana, Dr. John Berardi, Dr. Eric Serrano, Dr. Mauro

Di Pasquale and Lyle McDonald, Eric Cressey and Mike Robertson are just a couple

of coaches that have helped mold me. All of these individuals have instilled great

knowledge in me to help the people I come in contact with on a daily basis. So my

mentors, seminars, workshops, internships and countless hours of training myself

have enabled me to help my clients get results.

| 25

WHAT ELSE DOES IT TAKE?

It takes The THREE D’s – Desire, Discipline and Determination. The three D’s and

a lot of commitment are the keys to long-term results, health and longevity. I

would consider myself to be somewhat of a holistic strength coach.

WHAT DO WE MEAN BY HOLISTIC?

To be holistic means a well-rounded approach. There are steps one must

incorporate into a lifestyle in order to achieve Total Health and Fitness. Without

proper nutrition, water intake, weight training, cardiovascular conditioning, stress

management and sleep being instituted in your fitness program the results will be

less than optimal. There is always a missing link. Whether it is meal frequency,

food quality, nutrient timing, lack of quality sleep or simply a poorly structured

exercise program, I will help troubleshoot the issue and set you on the path to

ultimate health.

The difference between me and other trainers and strength coaches is not only

the countless hours of training my clients, but also the many hours training

myself. Nothing frustrates me more than a trainer teaching an exercise to

someone and having never done the exercise themselves. I have been

underneath the weight, felt the pain, fatigue and sweat. I know what it’s like to

work hard and know what it takes to get RESULTS. So, whether you are a

professional athlete, weekend warrior or housewife, my objectives stay the same.

Use the 3 D’s along with proper nutrition, adequate water intake, stress

management, resistance training, conditioning and sleep. Follow my advice and

results are right around the corner. Are you ready to go get em’?