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Saturday, May 25, 2019

Fat Loss 12-Week Workout Plan


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Exercise doesn’t need to be long, and it should never be boring. It just needs to be effective at producing the results YOU want, and efficient enough to fit into your busy schedule. As I’m sure you’ve seen by our success stories, the effectiveness of our workouts have never been in question. They produce awesome results - period.

But it’s important that you realize just how time-efficient our workouts are as well. After all, you won’t get any results if you don’t have the time to do it. So, we’ve come up with a way of integrating calorie-burning cardio into resistance training (“weightlifting”) for one super-effective, time-efficient workout that can be done in as little as 20 minutes! We call this the “E2 method” because it’s DOUBLE the Effectiveness and DOUBLE the Efficiency.

Normally, between weightlifting sets you rest, get a drink of water, get caught talking with the local gym rat, etc, right? Why not use this time more efficiently and complete your cardio routine too! Instead of wasting time between sets, keep your heart rate up by doing one minute of cardio. For example, you just finished a set of lunges and your heart is pounding. Instead of letting your heart rate go back down before your next set, do a minute of cardio ... and then go right back to the next set of lunges (or whatever your next exercise is).

This way, your heart rate stays elevated the entire workout - both when lifting, and in between your sets. By the time you’ve completed your weightlifting routine, you’ve done a full session of cardio as well. Plus, this keeps your metabolism revved up longer, making your body more efficient at burning fat around the clock. That’s double the effectiveness and efficiency for better results in less time - that’s what Fast Track to Fat Loss is all about!

On the following pages you’ll find a 12-week workout routine that you can do in the comfort and privacy of your own home with your own bodyweight, dumbbells, resistance bands, and a stability ball. If you don’t have all of these, or you’d prefer to workout at a gym, that’s fine. Every exercise in our workouts include a list of alternate exercises that you could do instead (refer to the Exercise Instructions book).

Between each set in our workouts you’ll see “Cardio 1 minute.” As explained above, you should do some form of cardio for 1 minute in between your sets. This could be the treadmill, stationary bike, jumping rope, bench step-ups, or whatever keeps your heart rate elevated for 1 minute and is convenient enough to get to between your sets. For example, refer to Week 1, Workout 1 in this book. Here you’d start off doing set 1 of lunges for 12 reps (each leg), and then go immediately to 1 minute of cardio, such as jacks ... then go immediately back to lunges for set 2 (again, both legs), then 1 minute of cardio ... and then on to set 1 of your back exercise, and so on.




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