Calorically Metabolic Workout Sample Workout

How to NET 3 to 5 pounds of pure fat loss every week.

Joel Marion Arnel Ricafranca

Copyright 2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.

The 1,000 Calorie Challenge will unofficially release on October 19th, 2010 via an invitation only discounted 3-day presale.

Progress faster than ever before, burn massive calories each and every workout, dominate your diet, and NET 3 to 5 pounds of pure fat loss every week. THATS what this program brings to the table.

Because you downloaded this report, youre on the exclusive invite listif you want it, at that time, youll get it before anyone else, AND at the pre-sale discount.

Congratulations.

Now on to the Workout!

Nice job! By choosing to pick up your very own copy of this free report, you may have just done the most important thing that you could do to guarantee that you will have fat loss success. Why? If you're like most people, you've been reading around about what works and what doesn't for fat loss. You've heard stories, debates, and have maybe even come across some mighty interesting and rather unbelievable information. Feeling confused? I don't blame you! The fat loss industry is full of myths and misbelieves that many people simply end up falling for. As a result, they waste weeks, months, sometimes even years going into the gym, putting in the effort, and never seeing any results to show for it. It makes me tired even thinking about it. You too? Glad we agree on that. Okay, well let's cut to the chase. In this guide, I'm going to help steer you in the right direction. No more dancing around the 'why's' or the 'how's, we're just going to give you the downright dirty information you want to know: the 'how to lose body fat' FAST' secrets. You see, we've done the research, we've put subjects to the test, and we've compiled the results. Now, we're spilling the beans and providing you with the top secret formula that will simply get you leaner than you ever imagined possible. Ready to get started? If you're with me, let's move on.

THE PROCESS OF FAT LOSS

Before we get into details about what type of workout program you'll be doing, first we need to make sure you understand the science behind fat loss. Ever heard that to burn fat you have to expend more calories than you eat each day? Well the fact of the matter is that for every single pound of body fat that you want to lose, you're going to have to burn 3,500 calories. 3,500! That is a whole slug of calories and if you've ever done any sort of calorie counting before, you have a pretty good idea of just how much food it takes to cut out to reach that value a lot. The problem with this though is that when you go and start really decreasing the amount of food you're consuming, this is going to cause the body to slow its metabolic rate by a very large extent. Translation fat loss doesn't occur. That's why with our workouts, we've figured an easier way to go about doing this. Rather than having you cut back on your food portions to extremely tiny amounts (that will just kill your metabolism), we have you burning up extreme amounts of calories not only while doing our workouts but in the hours after the workout is completed as well. This makes for far better results for you and a lot less painful of a process as far as fat loss is concerned.

In order to burn fat as fast as humanly possible you're going to create an environment that will set you up to rapidly use that pesky fat as fuel. How do we do this? We first make sure all the stored carbs are out of your system. You see, right now your body has a very large storage of carbohydrates and in order to get you burning off body fat, we need to get rid of those so it has nowhere left to go but to your fat stores. This is also going to dramatically bring down the level of insulin that is present in the body which is another key component to burning body fat. Excellent that's our mission. So you will start up on a SMART Low-Calorie Intake to burn off all those carbs, so sooner or later your body is left with no choice but to burn body fat. If you pair SMART Low-Calorie Intake diet component with our extremely metabolic workouts (like peanut butter jelly sandwich), you can expect to have a net fat loss of 3-5 pounds per week over the long run! So how do you burn massive amount of calories? It is called

Calorically Expensive Workouts! You see when you do the calorically expensive workout on this report, your body is going to release something called catecholamines which then help to elevate the level of a fat burning substance called hormone sensitive lipase (HSL) that regulates the amount of free fatty acids that get released from the fat cells. This is what then allows you to burn off those fatty acids and see results very rapidly. If you aren't exercising intensely enough however, that hormone will never be released and you won't move forward. So this is what our workout is designed to do.

INTRODUCING THE R-QUATTRO

As you go about your workout, the main four components you will be focused on include reps, rounds, resistance, and rest. We call this the 'R-Quattro'. Know this live by it. For this workout, it will be all you need to refer to. As you progress throughout the workout sessions, with each and every workout you'll be moving forward by altering one of these components. This means, with each and every workout you do, you're going to get fitter, get leaner, and burn more calories than the last time. R-Quattro that's the name of this game. With R-Quattro we strategically manipulate four training variables to tackle progressive overload from four unique angles. 1. Reps the number of repetitions performed for each exercise 2. Resistance the load used for each exercise 3. Rest the length of rest periods between exercises and rounds 4. Rounds the number of times a circuit of exercises is completed The end result is the fastest possible progression toward the 1,000 calorie goal, and a heaping helping of fat loss results with each and every workout to boot. Lets take a look at a 3 workouts per week set-up and how R-Quattro DOMINATES: Taking the 4 Rs of R-Quattro above, the first workout of the week may call for 4 exercises to be completed back to back (with 30 seconds rest) @ 12 repetitions per exercise. Going through the entire circuit is one round. The resistance would be relative to the user. Here is an example:

1A) Decline Pushup x 12 (rest 30 sec) 1B) Lunge and Press x 12 (rest 30 sec) 1C) Bent Over Row x 12 (rest 30 sec) Repeat the 1A 1B circuit 3 times for a total of 3 rounds, rest 2 minutes, then move on to the B grouping

For the next workout, we progress by increasing the repetitions while also increasing the resistance. 1A) Decline Pushup x 13-14 (rest 30 sec) 1B) Lunge and Press x 13-14 (rest 30 sec) 1C) Bent Over Row x 13-14 (rest 30 sec) Repeat the 1A 1B circuit 3 times for a total of 3 rounds, rest 2 minutes, then move on to the B grouping

For the third workout, wed build on the previous workout by decreasing the rest periods and increasing the rounds by 1. 1A) Decline Pushup x 13-14 (rest 20 sec) 1B) Lunge and Press x 13-14 (rest 20 sec) 1C) Bent Over Row x 13-14 (rest 20 sec) Repeat the A1 A4 circuit 4 times for a total of 4 rounds, rest 90 seconds, then move on to the B grouping

Heres a summary of how R-Quattro works throughout each week: Workout 1 baseline workout Workout 2 reps and resistance increased Workout 3 rest decreases, rounds increase The first workout is always the baseline. Then every workout (Workout 2 and 3 of each week) gets even more challenging (and subsequently burns more calories and fat) by manipulating R-Quattro. Beyond that, at the start of each week we change the workout style completely to add another level of progression .No pain, no gain. Since you'll constantly be building upon your last workout you should never begin to feel burned out or like you can't handle it any longer. Because the workout on this report is extremely metabolically demanding, it causes an afterburn also known as EPOC.

HOW TO BURN FAT ALL DAY LONG?

What's EPOC? Sounds like some scientific term that you'd rather not try and understand Well bare with me, it's a lot easier than it sounds. EPOC, that is, excess post-exercise oxygen consumption is essentially how much additional energy the body burns off above and beyond the calories burned off during the workout session in order to recover properly and return your body back to its normal maintenance state. So let's say you burned off 200 calories during the workout and after it was finished burned off another 50 calories recovering. Your total calorie burn would be 250 calories because of that exercise session and your EPOC value would be 50 calories. BUTand this is a big but, our workouts burn much more than that.

If you follow the workouts in this program as they are intended, you're easily looking at rates of 600 calories burned during the session, if not higher. Then because we're not done yet, the EPOC values well, they shoot through the roof! Because our workouts combine both high intensity cardio training along with resistance training to really get those muscles working, it is not abnormal at all to see total calorie burns around the 1000 calorie mark or higher once everything is accounted for. This literally turns you into a calorie incinerating furnace!

This is also the biggest problem with most of the workouts that many people do today. They go into the gym and sure they may burn a few hundred calories, but the minute they walk out of that gym, their calorie burning S-T-O-P-S. And when I say stops, I mean stops dead. They return right back to that sluggish, slow calorie burn of a whopping 50-60 calories per hour. You are DEFINITELY not going to get lean burning that. So, we changed it. How?

These are super intense workouts that will drive your metabolism up there and keep it there for quite some time to come. Basically, you will be burning off body fat while you sleep. How good does that sound? You won't even need to do those long, slow cardio workouts every morning because you'll be starting the day already having burned off more total body fat. Its all because you used this precise workout technique. Now if that doesnt get you excited and fully believing that finally fat loss may just be achievable no wait, it is 100% achievable, I don't know what will. With this program, you are guaranteed to lose body fat. There's absolutely no way you can't as long as you do it right. Let's give you a sample workout to look at so you can get a much better idea of exactly what's involved here. This workout week comes from week #3, so it's a little ways into the program but not so far yet that you're moving to the more advanced stages. Make no mistake though, it will be intense. But remember, intense is good. Intense is what you want.

ARE YOU READY!!!

THE WORKOUT
Now that you understand why this workout is so powerful, lets now begin with the actual workout. Set-Up: To set this workout up, you'll be performing your workouts on Monday, Wednesday, and Friday. The total workout time should be no more than 50 minutes so be prepared to really be pushing yourself hard here. It is important to track your session every week. Here is where the R-Quattro does its magic. Monday baseline workout (workout below done on Monday) Wednesday increase all exercises by 1 rep and increase resistance slightly. Friday decrease rest by 10 seconds, increase round by 1. Be sure to start with the warm-up as indicted and then progress through each tri-set. Tri-set Instructions: Lets look at Tri-Set #1 as an example. 1a: Spiderman Pushup: 30 seconds/30 second break 1b: Dumbbell Squat and Press: 30 seconds/30 second break 1c: Chin Up: 30 seconds/30 second break Select a load that you can perform for 30 seconds (if applicable). Perform 1a for 30 seconds followed by a 30 second break. Then, perform 1b for 30 seconds followed by 30 second break. Finally, finish off by performing 1c for 30 seconds followed by a 30 second break. After all three exercises are completed, repeat through two more times to make it three rounds total. Be sure to rest for 2 minutes between tri-sets though so that the body can properly recover (unless noted). Got it? Lets go to the actual workout.

Warm-Up (1 round) 1. Jumping Jacks: 45 seconds (15 second break) 2. High Knee Drill: 45 seconds (15 second break) 3. Modified Burpees: 45 seconds (15 second break) 4. Mountain Climber: 45 second (15 second break)

Tri-Set #1 (3 rounds) 1a: Spiderman Pushup: 30 seconds/30 second break 1b: Dumbbell Squat and Press: 30 seconds/30 second break 1c: Chin Up: 30 seconds/30 second break -----------------------------------------------------------------2 minute break between Tri-set #1 and Tri-set #2 ------------------------------------------------------------------

Tri-Set #2 2a: Jump Lunge: 30 seconds/30 second break 2b: Lateral Raise: 30 seconds/30 second break 2c: Goblet squat: 30 seconds/30 second break (3 rounds) -----------------------------------------------------------------1 minute break between Tri-set #2 and Heart Rate Accelerator ------------------------------------------------------------------

Heart Rate Accelerator (1 round) Jumping Jacks: 30 seconds Modified Burpees: 30 seconds -----------------------------------------------------------------1 minute break between Heart Rate Accelerator and Tri-set #3 -----------------------------------------------------------------Tri-Set #3 (3 rounds) 3a: Standing Reverse DB Fly 3b: Weighted Jump Squat 3c: Superman Pushup -----------------------------------------------------------------2 minute break between Tri-set #3 and Tri-set #4 -----------------------------------------------------------------Tri-Set #4(3 rounds) 4a: DB Step Up 4b: Shoulder DB Press 4c: DB Squat (3 rounds) -----------------------------------------------------------------1 minute break between Tri-set #3 and Core Finisher -----------------------------------------------------------------Core Finisher: (1 round) Rotational Plank: 60 seconds

Jumping Jacks

Warm Up#1

Instructions This is a very simple yet effective way to warm up your body. Start with your legs side by side and your arms by your side. In one motion, jump up and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

High Knee Drill

Warm Up#2

Instructions Start with your feet shoulder width apart. Drive knee up towards chest and place that foot on the ground. Alternate and drive other knee up to the chest as if you are jogging in place. It is crucial to keep your knee high in every rep. Repeat with minimal ground contact time.

Modified Burpees

Warm Up#3

Instructions This movement is exactly like the regular burpees. The only difference is that it doesnt have the jump and the pushup component. Start with your feet shoulder width apart. Begin by squatting down. Once you are low on the group, place hands on the ground and kick your legs out (to a pushup position). Then drive knees up towards chest and squat up. Repeat for the recommended time.

Mountain Climber

Warm Up#4

Instructions Start by getting on your hands and feet in a pushup position. Keeping your body parallel to ground, drive your knees up towards your chest alternating back and forth. Repeat this movement for the required time..

Spiderman Pushup

Tri-set 1A

Instructions This is exactly like a regular pushup. Due to the nature of the movement, it causes instability in your core causing it to contract even more. To perform, get down onto the floor in a pushup position. Slowly begin to bend at the elbows so your lower your body downwards while simultaneously driving one knee out towards the elbow. Pause for a brief second and then push back up again to complete the rep. Alternate the side for the recommended time period.

Squat & Press

Tri-set 1B

Instructions This is a full body movement that combines a squat movement and vertical push movement. Start by standing with your feet shoulder width apart and holding the dumbbells at shoulder level. Proceed by squatting and proceed with a brief pause. Next, as you are standing up, press the dumbbells up over your head. When your legs reach full extension, the dumbbells should be over your head. Return to the starting position and repeat.

Chin Up

Tri-set 1C

Instructions The chin up is similar to the pull-up only the position of the hands is slightly altered so the muscles will be worked in a slightly different manner. For the chin-up you will place hands directly on the bar over your head so that they are directly in line with the shoulders (closer than they are during a standard-pull-up) using an overhand grip. From there, bend the knees again so you're hanging off the ground and pull the body upwards until the chin is just at the bar level.

Jump Lunge

Tri-set 2A

Instructions This one is great for increasing your explosive power. To perform this, stand so that both feet are pointing forwards and one foot is a full step in front of the other. From there, lunge down into position and once you're ready, rebound up off the floor, switching legs mid-jump. Land and proceed to move immediately back into the lunge position to complete the next rep. Continue on with this as fluently as possible until all reps have been completed.

Goblet Squat

Tri-set 2B

Instructions To perform the dumbbell squat, cup a dumbbell in front of you with elbows tucked down. From there, using a slightly wider than shoulder width stance and feet pointing forward, begin to squat down all the way to the ground. Remember to keep the knees following the ground at all times to prevent knee pain from developing. Once you've reached the bottom, come back up into the full standing position once again.

Jumping Jacks

HR Accelerator 1

Instructions This is a very simple yet effective way to warm up your body. Start with your legs side by side and your arms by your side. In one motion, jump up and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Modified Burpees

HR Accelerator 2

Instructions This movement is exactly like the regular burpees. The only difference is that it doesnt have the jump and the pushup component. Start with your feet shoulder width apart. Begin by squatting down. Once you are low on the group, place hands on the ground and kick your legs out (to a pushup position). Then drive knees up towards chest and squat up. Repeat for the recommended time.

Reverse DB Fly

Tri-set 3A

Instructions Start by standing with feet hip width apart and knees slightly bent. From there, bend at hips with back straight. Hold dumbbell in each hand with neutral grip (palms facing each other) and let arms be straight down (perpendicular to floor). With elbows slightly bent and facing the ceiling, raise dumbbells to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. Return to start position. Important note: remember to keep head in a neutral position and avoid rounding the back.

Weighted Jump Squat

Tri-set 3B

Instructions For this exercise you're going to hold a set of dumbbells at your side. Lower yourself into the squat position with the legs slightly wider than shoulder width apart. Once you're in the lowered position, rebound up off the floor while straightening the legs and aiming to keep the dumbbell in position at the center of the body. As soon as you land back on the floor again, move directly into another squat and perform the sequence one more time through.

Superman Pushup

Tri-set 3C

Instructions This is exactly like a regular pushup. The only difference is you raise one arm over the head (like a superman) simultaneously as you push yourself up. To perform, get down onto the floor in a pushup position. As your push yourself back up, bring one arm over your head. Pause for a brief second and then push back up again to complete the rep. Alternate the sides for the recommended time period.

Dumbbell Step Up

Tri-set 4A

Instructions Step ups are a nice alternative to squats when you need a break from that exercise and will really challenge the quad muscles as well. To perform them, stand in front of a large box or step that's about knee to waist height. From there, step up on top of the box with one foot, until you are in a full standing position on the top. From there, place both feet together and then lower back down, leading with the same leg that you started with. For the second rep of the set, start using the opposite leg so that you target both sides equally.

Shoulder DB Press

Tri-set 4B

Instructions The dumbbell shoulder press is a great shoulder exercise that will help ensure that you're not overcompensating with a stronger arm for a weaker arm, causing muscular imbalance. To perform it, while in a standing position bring two dumbbells up to shoulder level, being sure to keep the back in straight alignment. From there, drive the weight directly over your head and pause for a brief moment when you reach the top. Lower back down to the shoulders again to complete the rep and then continue on.

Dumbbell Squat

Tri-set 4C

Instructions To perform the dumbbell squat, bring a set of dumbbells up to the shoulders, holding one in each hand. From there, using a slightly wider than shoulder width stance and feet pointing forward, begin to squat down all the way to the ground. Remember to keep the knees following the ground at all times to prevent knee pain from developing. Once you've reached the bottom, come back up into the full standing position once again.

Rotational Plank Finisher

Instructions To increase the amount of core muscle recruitment you experience during this movement, the rotational plank is a very good exercise to perform. To do this, you want to get into a standard plank position with the feet stretched out underneath the body so that you're balancing on your feet and forearms. Once there, slowly begin to rotate so that you are now facing the sideways direction and have moved into a side plank (the free arm and foot resting down by the side of the body). Hold that position for a second and then move back into the first standard plank position once again. Hold that and then proceed to twist this time in the other direction to finish off that rep.

Now hopefully you can see just how intense that workout is. If you don't come out of it gasping for air and feeling as though you need to lay down for a while and recover, you didn't work hard enough. It's all about constantly pushing yourself and seeing constant progress. When you do both, you will get fat loss. Hopefully this now makes it clear to you, exactly why you should be choosing R-Quattro style workouts as your method of stripping off that body fat and unveiling the absolute best you that you can be.

The 1,000 Calorie Challenge will unofficially release on October 19th, 2010 via an invitation only discounted 3-day pre-sale.

Progress faster than ever before, burn massive calories each and every workout, dominate your diet, and NET 3 to 5 pounds of pure fat loss every week. THATS what this program brings to the table.

Because you downloaded this report, youre on the exclusive invite listif you want it, at that time, youll get it before anyone else, AND at the pre-sale discount.

But before that even happens, were going to be giving away even more FREE fat loss info along with giving you a chance to WIN a FREE copy of the entire 8-week 1,000 Calorie Challenge system. Stay tuned!

About Joel Marion, CISSN, NSCA-CPT

Joel Marion has been recognized by Mens Fitness magazine as one of Americas top 50 personal trainers, and even more, Americas #1 Virtual Trainer. When it comes to getting results with clients, regardless of location, Joel delivers, time and time again. As a nationally published author and fitness personality, Joel has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Mens Fitness, Womans Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers. His other accomplishments include winning the worlds largest Body Transformation contest for regular people, the Body-for-Life Transformation Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports nutritionist and personal trainer through the nations premier certification agencies. Rest assured, youre in good hands.

About Arnel Ricafranca

Arnel went from 14.6% to 4.7% body fat in 16 weeks

Arnel Ricafranca entered the fitness scene for the first time by transforming his own body and posting daily updates throughout his journey for the world to see. Millions of people watched his body transformation while inspiring them to do the same thing. Arnel also publishes an online fitness newsletter called Abs Secrets that is enjoyed by half a million readers in over 170 countries. In additional, Arnel was awarded by the "Presidents Council on Physical Fitness and Sports" for helping America get fit and healthy. He is constantly researching new and innovative training strategies from reading over 527 research papers, training hundreds of in-person clients, and working with thousands of clients online. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective workout system to accelerate fat loss through real research and real life testing.