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TRANSFORM! Week 13 - Fat Liberation

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NEW DEFINITIONS For Week 13: 

PRE-EXHAUSTION –

In order to push a muscle beyond the workload it’s used to, you’ll begin with an isolation movement and bring a muscle or muscle group to momentary muscle failure.  Rather than allowing the muscle time to recover, you immediately begin a compound movement where other muscle groups help the target muscle so you can push it beyond the point of exhaustion.  The first exercise brings the muscle to a state of “pre-exhaustion,” and the second movement pushes it to a point that stimulates new development.  The intensity of pre-exhaustive superset training is ideal for the brief intense resistance training sessions optimal for integration into a Fat Liberation plan.

 

SUPERSETS –

By now you recognize the importance of continuously finding new ways to change the stimulus, to increase the challenge.  Performing two different exercises without any rest time between them is referred to as “supersets.”  Technically, a “superset” incorporates opposing muscle groups (ie a chest press superset with a rowing movement), but for our purposes we’ll be using minimal rest time between an isolation movement and a compound movement to increase the muscular challenge.  The idea is to perform one set of a movement and then immediately, without any rest time, begin a second movement.

 

BREAKDOWN SET – 

One other method of pushing a muscle beyond the point of momentary muscle failure is to lighten the workload and continue the exercise.  On a “breakdown set,” you’ll begin with a challenging workload, bring the muscle or muscle group to momentary muscle failure, and immediately, without rest, move to a lighter resistance.  When you again reach momentary muscle failure, you lighten the workload one more time and continue until you cannot perform another repetition in strict form.  As an example, you begin dumbbell curls with 25 pounds and when you can no longer continue due to muscle fatigue you put down the 25’s and grab a pair of 15’s.  You again go to momentary muscle failure and immediately trade the 15’s for a pair of 10’s and you take the working muscles to their maximum limit.

NUTRITION

Remember, fat loss is a 2-step process, first you have to release the fatty acids from adipose cells, then you have to shuttle those fatty acids into muscle cells to be burned. During these four weeks, attempt three consecutive protein days per week.  This will facilitate additional liberation of stored fat.  Then the trick is, exercise to optimally burn it! 

For three consecutive days (for these four weeks only) consume approximately 25% more protein than you have been consuming, keeping your carbohydrate intake below 100 grams per day.  Get your carbs exclusively from fibrous sources. On the fourth day consume the same amount of protein as you did on the three protein days, but bring back the carbs, consuming 25% more carbohydrate (both starchy and fibrous) than you had been previously. The fifth, sixth, and seventh days should be “regular” days, going back to the nutritional plan you were following in the last section of the program. For optimal results eliminate intake of bread, pasta, and minimize dairy products during these four weeks.

Day 1

Day 2

Day 3

Day 4

Day 5, 6, 7

Protein Day

Protein Day

Protein Day

Protein/Carb Day

 

Regular Day

+25% protein

+25% protein

+25% protein

+25% protein

<100 g fib carb

<100 g fib carb

<100 g fib carb

+25% carbs

WARNING:  

Some people may lose up to two pounds of fat per week on a nutritional and training program such as the one described in this session.  That often leads to a tendency or desire to attempt more protein days or to stay on this type of nutritional program for an extended period of time. Do not cut back significantly on carbohydrates for more than the four weeks described here, and in those four weeks, do not restrict carbs for more than three days in any given week. Carbohydrates are vital for energy, not only for muscles, but for brain function as well.  Extended low carb or no carb dieting can lead to reduction of cognitive function, confusion, muscle wasting, slowed metabolism, changes in thyroid hormones, and other risks. 

TRAINING ROUTINE

You’ll increase the intensity of your training by incorporating “supersets” and “pre-exhaustion” principles.  Perform your aerobic sessions immediately following your weight training and attempt to get 30 minutes in your target heart zone.  The entire training sessions, including weight training and aerobic training, should never exceed 75 minutes during this phase of the program.

In this phase you’ll perform six resistance training workouts per week.  The routine is broken into three different routines, each targeting different muscle groups.  This will allow you to work each major muscle group twice per week.  The resistance training should be brief and intense utilizing pre-exhaustion and supersets. 

Day 1

Workout A

Day 2

Workout B

Day 3

Workout C

Day 4

Workout A

Day 5

Workout B

Day 6

Workout C

  

For each workout you’ll perform an Isolation movement to pre-exhaust a muscle and then, upon reaching MMF, you’ll immediately move to the indicated compound movement again taking the muscle to exhaustion.  After a brief recovery period, repeat the two movements in superset fashion.  You’ll then perform a Breakdown set going to MMF, dropping the weight and again going to MMF, and then breaking the weight down yet one more time to make certain that in a brief period of time the muscle has been sufficiently stimulated.

Workout A 

Isolation Movement: Single Leg Step Up or Leg Extension
Compound Movement: Dumbbell Squats
Movement for Breakdown Set: Alternate Leg Lunges

Isolation Movement: Lying Leg Curl
Compound Movement: Stiff-Legged Deadlift
Movement for Breakdown Set: Stiff Legged-Deadlift

Isolation Movement: Seated Calf Raise
Compound Movement: Standing Calf Raise
Movement for Breakdown Set: Standing Calf Raise 

Aerobic Training: 30 minutes in Target Heart Zone
A
bdominal Training: 3 sets of 25 stability ball crunches

  

Workout B 

Isolation Movement: Dumbbell Flies
Compound Movement: Bench Press (or Incline Press)
Movement for Breakdown Set: Bench Press (or Incline Press)

Isolation Movement: Side Lateral Raise
Compound Movement: Shoulder Press
Movement for Breakdown Set: Shoulder Press

Isolation Movement: Rear Tricep Extension
Compound Movement: Dips
Movement for Breakdown Set: Lying Triceps Extension

Aerobic Training: 30 minutes in Target Heart Zone
Abdominal Training: 3 sets of 25 stability ball crunches 

 

Workout C 

Isolation Movement: Rear Lateral Raise
Compound Movement: One Arm Row
Movement for Breakdown Set: One Arm Row 

Isolation Movement: Shrug
Compound Movement: Upright Row
Movement for Breakdown Set: Upright Row

Isolation Movement: Concentration Curl
Compound Movement: Dumbbell Curl
Movement for Breakdown Set: Reverse Curl 

Aerobic Training: 30 minutes in Target Heart Zone|
Abdominal Training: Perform 35 slow abdominal crunches on a stability ball taking three seconds to complete the up movement, holding the contraction for one second, and then taking one second on the down movement


NEW EXERCISES FOR WEEKS 13, 14, 15, & 16

Leg Extension

Seated on a leg extension machine you can isolate the quadriceps pre-exhausting them so the squat movement that follows really proves effective. 

If you do not have access to a leg extension machine, you can substitute the Single Leg Step Up.

 


Alternate Leg Lunges

Beginning in a standing position with a dumbbell in each hand, step one foot forward and lower your body toward the floor bringing the front leg to a 90-degree bend in the knee. 

Then push back off of the front leg to return to the starting position and repeat the movement with the other leg, alternating legs for the specified number of repetitions.


Lying Triceps Extension

Begin lying on a bench holding a barbell at arms length over your chest.  Keeping the upper arm stationary, move from the elbow joint to slowly and carefully lower the bar to just above the forehead, then, using the strength of the triceps, return the bar to arms length. 

This is a movement that is best performed with a spotter.  If a spotter is not available, consider performing the movement with dumbbells (below).


Lying Triceps Extension with Dumbbells

This is simply an alternative, a bit safer than the barbell version since you can bring the weights to the sides of the head rather than over the forehead.

  

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