Today, I’m “live” from the beach of Grand Haven, Michigan to bring you Part 3 of my new series on attacking STUBBORN fat. I call it ATC (Ab Targeted Cardio) and it takes my brand new ULTIMATE Cardio Sequence to the next level.
I even brought my camera man…oops. I mean – my wife.
Make sure you hit the Facebook “like” button below if you like today’s post and pass it along to your friends and family. (You know they’re probably following old-school, inefficient fat loss advice, so why not help them out?)
This unique tactic is gonna help you target belly fat with your cardio workouts. No – it’s not spot reduction…but it’s very similar.
I know it sounds kinda weird, but you’ll see why it makes sense when you watch today’s video.
It has a lot to do with blood flow. I also reveal the biggest mistake people make when they do steady state cardio. It’s called time under tension and if you’re doing steady state cardio, this could be KILLING your results.
And since everybody’s been asking for it, I decided to map out a weekly workout schedule (below) to help you make all this new stuff work in synergy.
If you combine today’s strategy with my Ultimate Cardio Sequence (UCS) 1.0 and 2.0 along with some bodyweight circuits you’ll have everything you need to attack stubborn fat for the entire summer.
I recommend you follow this schedule for at least 6 to 8 weeks before switching it up a bit to keep the body responding to new stimuli.
Since it’s summer, Karen and I are doing a ton of bodyweight circuits (often called MRT for Metabolic Resistance Training) at home and even when we travel.
We never try to reinvent the wheel on this type of training. Instead, we just turn to the world’s #1 expert on the subject – a friend (and mentor) of mine, Craig Ballantyne.
This is the perfect compliment to my STUBBORN fat series. Plus, Craig threw in a bunch of his unique body weight circuits so you know exactly what to use with UCS 1.0, UCS 2.0, and ATC.
Ok…the feedback on yesterday’s post was awesome and the emails came flooding in, so I’m back (just like I promised) with version two of the ULTIMATE Cardio Sequence (UCS 2.0).
There is a ton of great content in today’s video, so make sure you watch the entire vid because I reveal the “key” to burning off STUBBORN fat right towards the end.
This is some of my most advanced (and effective) material. My local clients pay top dollar to get their hands on this stuff.
Here’s a sneak peak of what I uncover…
The #1 reason why people don’t get the results they want from cardio and interval training.
The main problem with trendy intervals and how you can instantly “fix it”.
How to incorporate strategic “afterburn” intervals for greater EPOC (Excess Post-Exercise Oxygen Consumption).
How you can activate the hormones that play a crucial role in breaking apart and burning off the last 10 to 20 pounds.
The #1 reason you SHOULD be using steady state cardio (it just requires a strategic approach).
How you can conduct a “sneak attack” on your stubborn body fat with UCS 2.0.
And much, much more…
Ok, you’ve been on a roll hitting the “like” button and giving me your feedback. Let’s keep the ball rolling.
If I get 25 more facebook likes and at least a dozen comments, I’ll be back with the 3rd and final workout in this killer series.
It’s called ATC:Ab Targeted Cardio and it uses both UCS 1.0 and 2.0 modifications to target belly fat (and even hip and butt fat) like a laser beam!
Today’s video reveals a brand new solution for burning off stubborn body fat.
In fact, this new protocol officially passed the “sniff” test after my toughest guinea pig of all starting using it to melt off fat.
Hint: I’m married to her.
In fact, if my wife Karen can burn off the tough stuff using this new sequence, trust me, anybody can.
After all, she’s been zapped into menopause from cancer treatments, suffered metabolic disorders with her thyroid, and she just hit the big “five-o” (that’s “50″…shhhhh) not too long ago.
Plus, she’s never more than 15 pounds overweight, so every ounce of fat on her falls under the category of “stubborn fat”.
Why does this unique approach work so well?
Because it addresses every aspect of cardiovascular exercise for fat loss:
How to release fat burning hormones the right way: HGH (Human Growth Hormone), Catecholamines (natural adrenaline precursor), FFA (Free Fatty Acids), and even Insulin control.
Strategic anaerobic exercise: Bursting vs. Intervals (Which is better?)
The timing secrets of aerobic exercise: A key strategy to burning off stubborn fat.
I’ve been playing around with 3 versions of this new protocol lately and as you can see from this past weekend’s picture below, it’s been working out quite nicely.
Now it’s time for your participation.
Just watch today’s video and if 25 people or more hit the “like” button below, I’ll be back in a few days with (UCS) Ultimate Cardio Sequence version 2.0, even more powerful and “tricky”, AND my brand new Ab Targeted Cardio (ATC).
Mix things it up, Have more fun, Get more results…
We’re hanging out at Torch Lake (one of the top 10 lakes in the world) for a week for our anniversary, and finally found some time to get this out to you.
This is the view from our dock.
Pretty sweet huh? We’re going to enjoy this week for sure, because right when we get back, we’re going full force on the plan below.
When we left off with the last blog post (read it here) we introduced you to an actual workout that you could apply from each of the 3 individual proven cardio pillars of attacking fat (Turtles, Hamsters, and Gazelles).
We also based these specific examples on your current level of condition so virtually anybody can take this proven approach. Then we talked about how crucial this is for overcoming exercise adaption and making your plan fun for the long haul.
Hopefully you’ve been experimenting with these a little bit and you’re ready to take it to the next level. No turtles allowed for this one. Sorry.
Today we’re back to introduce you to an actual training protocol and schedule that you can strategically use to implement the 3 pillars sequentially and synergistically. Kind of a tongue twister, but it’s powerful.
Synergistic Sequencing will give you the greatest (and fastest) fat burning effect and maximize time you spend exercising.
As always, if you really want to flatten your belly and see your abs, you MUST be doing this in conjunction with some type of resistance training and consistently cycling your carbs.
This type of protocol can be very demanding on the body. If you do traditional high intensity weights, there’s a high chance of over-training unless you’re advanced and understand some accelerated recovery strategies.
One of the best result oriented approaches to prevent overtraining is super quick and efficient bodyweight workouts like Craig Ballantyne’s MRT (metabolic resistance training). (See It Here)
Also make sure you’re using a macro-patterning (glycogen manipulation) nutrition plan like our 8-week Home Study Course.
Ok, we kept this schedule fairly easy to follow for simplicity and flexibility, but there are a few basic rules that must be followed in order to make this work properly.
First, always warm-up and cool down for 4 to 5 minutes minimum before and after your workouts. Also, remember to walk briskly for 10 to 30 minutes after all pillar 3 workouts if time permits (to accelerate the burning of free fatty acids).
Also, make sure you perform the workouts below directly after your resistance training workouts, after waking up on an empty stomach, or 3 to 4 hours after a healthy balanced meal to maximize fat loss and metabolic hormones properly.
This synergistic sequence is specifically designed to burn that stubborn (hard to get rid of) fat and progressively get you leaner week by week.
This particular sequence requires no more than about 3 hours per week of total cardio (4 hours max if peaking or losing the last 10 to 15 pounds).
A quick recap:
Pillar 1 (P1): Aerobic/Endurance (Steady State) usually 65% to 85% of max heart rate.
We strategically schedule the majority of these longer duration workouts during or after the weekend to maximize glycogen burn. This is assuming you’re a weekend warrior like us and you end up consuming more calories (especially carb calories) on the weekend.
We also use this to help you create a foundation of endurance during the first couple weeks as we progress you into a more intense regimen week-by-week.
Pillar 2 (P2): Threshold (2 to 5 minute intervals)
Because pillar 2 helps your metabolism burn more fat and calories when performing exercise within the other 2 pillars, we strategically place these in the middle of the week.
First, it helps condition your cardiovascular system (raises your threshold) to tolerate the higher intensity and demand of system 3. Second, you’ll perform them right in-between pillars 1 and 3 to maximize the natural benefits of working this system.
Pillar 3 (P3): Creatine Phosphate (GL-12 or H.I.I.T.)
Since you’ve already performed pillars 1 and 2 workouts earlier in the week, it only makes sense to place the most demanding (pillar 3) workouts towards the end of the week. Your body has been conditioned and your metabolic triggers are primed to respond to the higher intensity workouts of pillar 3.
Make no mistake about it. Pillar 3 will kick your butt.
There are a bazzillion ways you can do this, but this is an easy way to synergistically sequence your cardio so you can burn fat while still maintaining lean muscle tissue.
Notice how we start adding in morning and evening sessions starting on week five. This is done intentionally to force your body to bust through adaption and trick your metabolism.
If you ever feel like you’re at a sticking point or getting stuck in a rut once you reach maintenance, just change the time of day. Your body will wonder what the heck is going on and “snap” just like that…you’ll start burning more fat.
Now that summer is coming to an end, our plan is to start this ourselves (when we get back form Torch Lake) in conjunction with MRT workouts and our macro-patterning.
We don’t try to reinvent the wheel. We use what works.
That’s exactly why we use our buddy Craig Ballantyne’s bodyweight workouts. After all, if you’re going to invest your precious time working out, why not use the world’s best?
Speaking of the world’s best. Here’s a special link where you can learn about bodyweight MRT workouts that fit perfectly (like a hand and glove) with our GL-12 Cardio Sequencing.
