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’?
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