Week 2: 14 · The Ultimate Fat Loss Key Revealed Drum roll please…as we are about to announce the...
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Transcript of Week 2: 14 · The Ultimate Fat Loss Key Revealed Drum roll please…as we are about to announce the...
Step 1: ........................................................................................................... 4
Step 2: ........................................................................................................... 5
Step 3: ........................................................................................................... 6
Introduction: .............................................................................................. 7
Week 1: ......................................................................................................... 13
Week 2: ......................................................................................................... 14
Week 3: ......................................................................................................... 15
Week 4: ......................................................................................................... 16
Week 5: ......................................................................................................... 17
Contents:
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DISCLAIMERYou must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietitian. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders.
Copyright © 2003-2015 CB Athletic Consulting, Inc.
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Step 1:
Get Access
Write down your access information to watch your workout videos:
Username:
Password:
Watch the Follow-Along Workout Videos Here:
members.earlytorise.com
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Know Your Guides
Guide 1: Shrink in 7 Main Manual (How and Why It Works)This guide breaks down the science that supports the program that will give you your fastest weight loss results. It also includes the full 5-Week program.
Guide 2: Metabolic Activation 28 Day Meal PlanThis guide is a done-for-you 28-day Metabolic Activation meal plan to boost your fat loss and shrink your belly faster than ever. This guide is full of the EXACT delicious meals you need to do just that.
Guide 3: Fat Burning RecipesThe Breakfast, Lunch, Dinner, and Dessert Fat-Burning Recipe guides contain 120 delectable recipes for easy-to-prepare meals that activate your metabolism to melt fat. Plus, with all these recipes, you’ll never get BORED with fat-burning foods again.
Guide 4: Morning Metabolic Boost RecipesThis bonus gives you delicious fat-burning shake recipes that you can make for yourself in 2 minutes or less every morning. These shakes will boost your metabolism, make you feel full, and they are totally delicious too.
Guide 5: 60-Second Rejuvinate System - Daily Asana ManualsThis bonus guide breaks down the 60-Second Rejuvenate System that calms your body and sends you to sleep in seconds so that your natural overnight Metabolic Activation Sequences can take place.
Step 2:
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Set Goals
The best way to make real progress is to know where you are, AND where you are going. Take your current measurements, then set clear defined goals of where you want to be at the end of the next 5 weeks.
Suggested Goals:• Complete the first week of Shrink in 7.
• Drink at least 8 glasses of water each day.
• Prepare lunch ahead of time.
• Eliminate soft drinks from your diet.
• Get at least 7 hours of sleep every night.
Your Goals:•
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Step 3:
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Introduction:
Welcome to Shrink in 7!
The Ultimate Fat Loss Key RevealedDrum roll please…as we are about to announce the Ultimate Fat Loss Key that will get you maximum fat burning results from both your workouts AND nutrition.
But first, we need to break down Metabolic Workouts before we get to exactly what the Ultimate Fat Loss Key is.
So what exactly does “Metabolic Resistance Training” mean?
Well, almost every one of my Shrink in 7 workout programs meets this definition.
Anytime you do:
• resistance training
• in supersets or circuits
• dramatically elevating your heart rate
• and maximizing calorie burn
• while using “insufficient recovery” between exercises
…then you are doing Metabolic Resistance Training.
And that works dramatically for fast fat loss WITHOUT long, slow, boring cardio.
For years and years Turbulence Training has helped tens of thousands of men and woman transform their bodies, lose belly fat, and gain lean muscle with little or NO-equipment.
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But this program is different.
In the Shrink in 7 system you are going to harness the power of the Ultimate Fat Loss Key, and this involves taking your workouts to the NEXT level with the power of…
Metabolic Density TrainingYou see, DENSITY is the Ultimate Fat Loss Key.
It’s about getting you the most intense metabolic work in the least amount of time…not just by moving fast between exercises, but also by manipulating the work and rest periods to get the maximum density burn within a single exercise. Only the true fat loss experts know the secrets you’re about to use in these workouts.
As you know, fat loss is not just about the calories burned on a cardio machine. In fact, research study after research study has concluded that “weight loss isn’t what it’s supposed to be” after a cardio program. Subjects that have burned tens of thousands of calories from cardio end up with little or no weight loss. Cardio just doesn’t make sense for fat loss because it doesn’t have…
DensityAnd the power of the Ultimate Fat Loss Key can be explained by science. You see, density leads to biochemical and hormonal changes.
These biochemical changes in your body—something you can’t really see, hear, feel, or measure with a calorie-burning tool—are what cause you to lose fat and gain lean muscle, and improve your cardiovascular performance.
Density increases specific enzymes in your muscles (specifically ones like citrate synthase in the mitochondria—energy creation powerhouses—of your muscles) and that increases your fitness and post-exercise calorie burn.
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I’ve been doing research (including literal “in the lab” experiments) on exercise biochemical since my Master’s Degree back in 1998. I’ve literally put subjects through extensive workouts, taken muscle biopsies (small chunks of their quadriceps muscles), then sliced up those biopsies studied them under a microscope and run them through experiments to determine fiber type citrate synthase levels.
Those experiments in the lab, combined with nineteen years of personal training experience in Density workouts, have given me first-hand knowledge how effective this system is…and that’s why I’m sharing it with you.
Density training causes deep fatigue within the muscle, even though you are only training for a minutes at a time. Your muscle’s response to this type of training is to release massive amounts of chemicals that signal fatigue—this is something that you can feel!
When this happens within your muscle and eventually spreading throughout your entire cardiovascular system, your body responds by adapting to Density training by getting fitter leaner faster than ever.
Your body says, “Holy Smoked Muscles, Batman! I need to change my energy systems to be prepared for these incredible bouts of exercise in the future. Time to get to work muscles. Build up your fitness. And hey, belly fat, time for you to hit the road. We can’t have any dead weight around here if old brain up there is going to choose to train with this program again!”
That’s EXACTLY what your body says J
So you see, the power of Density training can be applied to your body for rapid results. But you only get these results when you use a specific training set-up that maximizes the amount of work you do on your muscles in as little time as possible.
That’s done with the power of new and unique supersets and circuits, incomplete recovery, and bodyweight interval training. All of these come together in the Shrink in 7 System—and the Ultimate Fat Loss Key for your best results ever.
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Density is that powerful.
That’s it my friend, the Ultimate Fat Loss Key of Density has been revealed. It will be the difference maker in helping you crush any fat loss plateau you might be struggling with, even though you are working out less and using NO-equipment.
Welcome to the Inner Circle of Fat Loss Knowledge. Welcome to your best results EVER! Now let’s unlock your fat burning potential with the Power of Density—The Ultimate Fat Loss Key.
Craig Ballantyne, CTT Certified Turbulence Trainer Author, Turbulence Training
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It is very important for all of us to train conservatively and not overdo things.
1. Don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.
2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions at www.TTmembers.com.
3. Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don’t try to set world records in a new program right away.
4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it. Safety first.
5. Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure.
6. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”.
7. Do NOT do interval training more than 4 times per week. Even pro athletes don’t play hard everyday, so why should we?
8. Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout.
9. If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
10. Check with your doctor before starting any new exercise or diet program. All together now, “Safety first!”
10 Tips To Train Safe:
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How To Use This Guide:
WEEK 1 A Fresh Start
GOAL: Record Workout Reps
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
Bye, Bye Belly
Amazing Arms
The Shoulda Put A Ring On It
The Healthy Heart
Sleeves Be Gone
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
1
2
3
1
2
3
Keep track of progress for your weekly goals
Workouts are in the Shrink in 7 Workout Plan PDF or you can watch the follow-along videos at members.earlytorise.com
Keep a record of which workouts you like best
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Week 1:
WEEK 1 A Fresh Start
GOAL: Record Workout Reps
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
Bye, Bye Belly
Amazing Arms
The Shoulda Put A Ring On It
The Healthy Heart
Sleeves Be Gone
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
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Week 2:
WEEK 2 A Thirst for Thin
GOAL: Drink at least 8 glasses of water a day
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
Waist Eraser
Stunning Shoulders
The Sexy 7
Deep Breaths
Tank Top 2-Step
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
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Week 3:
WEEK 3 Less is Less
GOAL: Eliminate soft drinks from your diet
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
Full Body Fit
Buy New Shirts
The Traffic Stopper
Going Places
7 Steps To Sexy
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
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Week 4:
WEEK 4 Planning To Succeed
GOAL: Plan a week of meals and prepare what you can ahead of time
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
The Lean 6
Fast Five Hot Bunz Top of the Mountain
No Shirt, No Problem
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
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Week 5:
WEEK 5 Less Is More
GOAL: Take small bites, chew more & set down your fork between bitesPro Tip: This will help you lose weight AND enjoy your food more!)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
üGOAL
WORKOUT
HOW WAS
YOUR DAY?
The Great 8
Olympic Upperbody
The Quarter Bouncer
Sticking With This Name
The Eye Catcher
REST DAY walking, biking or other light activity
REST DAY walking, biking or other light activity
YAY! YAY! YAY! YAY! YAY! YAY! YAY!OW! OW! OW! OW! OW! OW! OW!
DATE:
