Incinerator FLM

The Incinerator, A Fat Loss Miracle
Copy Right and Legal Notices
2006-2008 by GAVIN WALSH PERSONAL TRAINING. ALL RIGHTS RESERVED. www.gavinwalsh.co.uk The Incinerator, A Fat Loss Miracle Gavin Walsh Personal Training 2008 All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine or newspaper and has written approval prior to publishing. For information contact: Gavin Walsh Personal Training Gymbox 100 High Holborn London WC1V 6RD Email: gavin@gavinwalsh.co.uk Website: www.gavinwalsh.co.uk
NOTICE DISCLAIMER All information in this report is of a general nature and is furnished for educational purpose only. No information contained in this report or any materials provided by Gavin Walsh Personal Training is to be taken as medical or other health advice pertaining to any individuals specific health or medical condition. The information is not a diagnosis, treatment plan, or recommendation for a particular course of action regarding your health and is not intended to provide specific medical advice. It remains your responsibility to evaluate the accuracy, completeness and usefulness of all information provided by Gavin Walsh Personal Training.
Gavin Walsh Personal Training 2008

www.gavinwalsh.co.uk
The Incinerator, A Fat Loss Miracle Disclaimer You must get your Doctors approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your Doctor prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your Doctor. See your Doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your Doctor before starting any exercise program, including The Incinerator. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a Doctor. Dont perform any exercise unless you have been shown the proper technique by a qualified personal trainer or fitness professional. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your Doctor or a registered Dietician.

Table of Contents
1. The Incinerator and how it works 2. Why diets always fail 3. Stats 101 4. Fat loss psychology 5. Unstoppable goals and never ending motivation 6. Fat Loss Nutrition and Incinerate in 30 7. The Incinerator Cardio System 8. The Incinerator Resistance System 9. Smash through stubborn plateaus 10. Final thought 11. About the author

The Incinerator and how it works

The Incinerator is the ultimate fat loss system designed for gym members who want maximum fat loss in minimum time. Gone are the days where you need to spend hours in the gym, lets face it, most people havent got that amount of time to spend. We have families, friends and loved ones. Who really wants to spend Friday night in a sweaty gym?! I know I dont! The Incinerator was designed to help you lose fat fast. Designed and written by me, Gavin Walsh, personal trainer and fat loss specialist. I will show you exactly what I do with my own clients. This stuff is tried and tested and if you follow it closely you are guaranteed to lose fat. You see I dont care what is written in magazines and other articles about fat loss, I have REAL world experience in the subject. You could say I am in the trenches, if I dont get people to lose fat and look good then I dont make any money. You may have seen articles in magazines and newspapers all about fat loss and how to lose your waist over the weekend but who writes these articles? Do their livelihoods depend on it? What I have written in this e-book, is pretty much the ABC of fat loss in record time. However, unlike other books its cuts out the waffle and is straight to the point with no BS. It will tell you exactly what you need to know in order to incinerate fat fast. It might up set a few people out there but were talking fat loss, not health or athletic performance, just pure fat loss.

The Incinerator, A Fat Loss Miracle You should be able to print and read the whole thing in well under a day and then start losing fat like you never have before. I recommend you take the workout sections into the gym with you until you become accustomed to them. The methods I use are based on REAL world experience coupled with scientific findings. These elements combine in such a way that enable you to burn as much fat as possible without losing any muscle (very important). The key concept behind the Incinerator is metabolic disturbance. I want to shock your body into burning more calories throughout the day, thereby burning more fat. The Incinerator works on the basis of maximum fat loss and for you to achieve maximum fat loss in minimum time you need your body to burn more calories through the day. The workouts or diets you have done previously simply arent good enough or cut out for maximum fat loss. Lets say for example you are exercising 3, possibly even 4 times a week for an hour at a time, a total of 4 hours in a week, right? Well, think how many hours there are in a week. 3 or even 4 workouts a week is a simple drop in the ocean when compared to the total hours in a week! What you need to do is somehow burn more calories when youre not exercising, when youre at work or sitting at home. How can you do this? Metabolic disturbance is how. The Incinerator workouts are designed to get your metabolism firing on all cylinders so that you burn more calories and maximize fat loss 24/7, in essence turning your body into a fat burning incinerator. Simply follow the rest of the e-book, educate yourself and then take action. If you have any problems feel free to contact me.

Why diets always fail

First of all how many of you have been on a diet? Has it worked? How many of you know someone who has tried a diet, lost weight only to gain it all back again? Conventional diets are short term fixes, even if you somehow manage to lose weight on a diet, as soon as you stop following the diet plan and go back to eating the same way you used to you simple gain all the weight back. The key to any nutrition program is being able to adopt it as a lifestyle; I mean forever not just for the next few weeks so you can lose a few pounds. If you really want to lose the weight you need to think long term and be committed to eating healthy for life. Here are my 7 reasons to never to go on any conventional or fad diet again: 1. You will put all the weight back on and some ever heard of the yo-yo effect. Well this is what conventional diets usually do to your weight. You lose some weight and then as soon as you stop following the diet plan you gain the whole lot back again. When you follow a diet that is lower in calories your metabolism will typically slow down, burning fewer calories than usual and if you continue to follow the plan your body will actually use muscle (protein) as fuel. So even if you do lose some fat you also lose muscle. The less muscle you have the less calories you can burn. So you have finished the diet plan either because it was impossible to follow or you did somehow manage to lose some weight. The only problem now is you go back to eating the same way you were. You have less muscle now and are therefore burning fewer calories than what you used to. The

The Incinerator, A Fat Loss Miracle inevitable happens and you start putting on the weight again, only this time you are not burning the same calories so you actually put more weight even more than you initially did. 2. Your metabolism will run to a halt The less you eat the fewer calories your body burns. Lower calorie diets are a definite NO in my book. Your body is a very clever system and will recognise this as a famine. It will therefore store fat rather than burn it. This is known as the starvation response. Your body holds onto the fat unsure of when it will be eating again, which in turns slows your metabolism down to a crawl. The lower your metabolism the fewer calories you will burn and consequently you will lose less fat. 3. Diets you hear of nowadays are unhealthy ever heard of Atkins? Dont eat any carbs but eat all the fried food you want! Go ahead if you want to block your arteries and end up in an early grave. A sound nutrition plan should have all the essential nutrients and vitamins. To get all of these you should follow a nutrition plan with combination of carbohydrates, proteins and fats. 4. Diet marketing hype lies promises of fast, effortless weight loss are just designed to make your bank balance smaller. Lose 10 lbs in 10 days or take one pill and drop 2 dress sizes are absolute rubbish! Face it, if any of these things actually worked then everybody would be thin. I hope you havent wasted any of your money or time on these products.

The Incinerator, A Fat Loss Miracle 5. You will fail as mentioned previously; diets are for the short term. Could you really go on eating cabbage soup for the rest of your life?! I dont think so. If youre interested in permanent fat loss you need to think long term. 6. You will have no energy the average man might burn 1600 calories in a day just lying there, doing absolutely nothing. If you take your calorie intake too lower you will have no energy to move let alone lose weight. 7. Diets are unrealistic most people out there nowadays are busy people, right? So do you really have time to count calories, points, work out the exchanges, how many grams are in what foods and blah, blah, blah?! Its just not possible to keep it up. Especially when you eat out at restaurants. Granted, calorie counting is a useful tool to see where you are beginning and how many calories you should knock off to lose weight without going into starvation mode but all the other calculations are just not feasible over a sustained period of time.
Have you ever heard of the race between the Hare and the Tortoise? Most diets are the Hare, promising next day results and unfortunately most people want the quick fix without thinking long term commitment. Instead people should adopt the mind set of the tortoise, slow, steady and balanced. This mind set will always win the fat loss race.

Stats 101
When setting out on a fat loss program you need to take many measurements. These measurements will not only give you a start point but you will be able to chart your progress week by week. I recommend taking your measurements once a week for best results. I measure all of my one to one clients progress on a weekly basis so that I can adjust their training or nutrition if need be, which is why I also recommend you to do this as well. Think of it this way if a sailing ship didnt check it were on course by using its compass or GPS (nowadays) it could easily drift off course and it would take valuable time and effort to get it back on course. So, if you were to only check your measurements once a month, you might have gone way off track and have wasted up to 4 weeks of time and effort. Before talking about measurements any further I need you to adopt the mindset of fat loss rather than weight loss. If you havent already worked this out, you should be looking to lose fat rather than weight. If you lose fat you will lose weight but if you lose weight you will not necessarily have lost fat. The Incinerator workouts are designed so that you can add muscle and burn fat at the same time. Muscle weighs more than fat, so as you gain muscle the scales may on occasion stay the same or depending on how much fat you have to lose not change at all. In order to measure your progress accurately you need to measure more than just your weight. You should measure yourself on a weekly basis taking note of your weight, hips, waist, belly, thighs, and chest circumference. As mentioned above, there may be

The Incinerator, A Fat Loss Miracle some weeks when your weight doesnt drop; however, if the other measurements have dropped then you have nothing to worry about. Another measurement, which is extremely helpful, is body fat percentage. There are a number of ways you can measure your body fat. One of the more simple methods is through a body fat monitor. You can find them either on the internet or at your local chemist. They are relatively inexpensive and simple to use. Usually you will enter your weight, height, age, and gender and then grip the sensors for a few seconds before it gives you your results. Although body fat monitors are not the most accurate measure of body fat, they are usually consistent with themselves. Just be sure to measure yourself at the same time of a day each time you take your measurements. I also suggest you to take an average of three body fat measurements. Ideally, each measurement should range between no more than 0.2%. Also, this will give you confidence in the monitors results. The more accurate measure for body fat testing is body fat callipers. Unfortunately, you cant test yourself with these as you have to take measures on a number of skin folds on your body. The simplest way is to get a fitness professional at your gym to measure you as they will have been trained to do so. They will usually do it for free and can tell you what the guidelines are for your age and gender.
By taking as many measurements as possible you can now set your goals and chart your progress on a weekly basis.

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The Incinerator, A Fat Loss Miracle Far too many people just measure their weight, which as mentioned earlier is not reliable on its own. Further measurements need to be taken into account when weight training. As muscle is active tissue, meaning it burns calories, we need to make sure we can hold on to as much muscle as possible. Fat on the other hand is just along for the ride. You really do need to take these measurements once a week; again a common mistake is to check every now and again or not at all. Your fat loss progress wont be a straight line. It will zigzag. In order for you to keep losing fat and not wasting time you need to assess week by week. By doing so you can tweak your training or nutrition plan so that plateaus dont get in your way and to make sure you stay on track when your motivation wobbles.

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Fat loss psychology

Let me ask you something. Why are you overweight? You probably said because you ate too much or because youre lazy and dont exercise enough. In a way you are right, but thats not the source of the problem. This may confuse you a little, but being overweight is a psychological problem rather than a physical problem. Your physical state is a consequence of your psychological behaviour. Unless you conquer the psychological problem you will be destined never to conquer the physical problem. I may sound a little harsh here (I did say no BS). The reason you are overweight is completely your own fault. No excuses, you are the one to blame! There is so much hype about obesity at the moment and blaming big corporate companies, like McDonalds, for making the world fat. In my opinion this is absolutely ridiculous, as no one forces you to eat junk food. You choose the food that goes in your mouth, plain and simple. You choose! Nobody forces you to eat a Big Mac and wash it down with a bucket of coca-cola! I hear a lot of excuses in my job, I eat healthily but cant shift the weight or I have a slow metabolism, or blah, blah, blah and guess what? Most, if not all of these excuses are rubbish. If you eat healthily and are overweight, you are either lying or eating too much without knowing. In all my time as a personal trainer I have never come across a person with snail pace metabolism! Even if your metabolism is slow, its probably because you do nothing all day. Get up! Do some exercise, move around, and eat smaller meals more frequently. There are things that can be done to combat any excuse but people choose not to.

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As I said, you are to blame and you are the only one who can fix it. Whether you need to lose a few pounds or a more substantial amount its up to you to take the necessary action. Its up to you to take responsibility. The Devil InsideYou Im sure everyone has had this problem at some point. You know you shouldnt have that extra piece of cake but you like it so much that you go for it regardless of the consequences. This is the little devil inside you, which sometimes pops up on your shoulder and whispers into your ear. He doesnt always get his way but more often than not you will do whatever he tells you to. You know dessert wasnt a good idea and you wish you wouldnt have had it now, but youre with friends so it would be rude if you didnt have a dessert as well. Let me tell you, that little devil inside you doesnt exist; it is YOU that makes the decisions. It is YOU that sabotages your fat loss efforts! The question to you is will you continue to sabotage your efforts? Will you recognise what is happening at the time? Will you be aware of your thoughts and stop yourself before its too late? I hope so for your sake otherwise you will always be overweight and unhappy with the way you look.
So, how can you stop sabotaging yourself?

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The Incinerator, A Fat Loss Miracle The answer lies with your self image and the notion you are what you think you are. Self image is how you see yourself in relation to others. In our case, how you see yourself physically or the idea you have of yourself which could also be called self concept. It is very important as it affects your self esteem, confidence and needless to say many other areas of your life. In order for you to succeed on your fat loss mission you need to change the way you view yourself. A lot of people when asked if they believe they can truly achieve their ultimate goal (how you want to look and feel) say no. Not that theyve set it too high but that someone somewhere along the line has told them somethings just arent possible. This certain someone may have been a parent or some other influential figure when you were growing up. The lid has been shut on what you think you can achieve and now it is time to open it up again. People that dont believe they can achieve their ultimate goal generally have a poor self image of themselves. Because of this they dont like to step out of their comfort zone in fear of failure. Some wont even try. Those that try often sabotage themselves by cheating on meals or skipping workouts. For you to have the body you want you might have to do things you dont like over a sustained period of time, things you have never tried before but until you do attempt the unsafe and unfamiliar you will never be able to achieve your goals. Don't be limited by your internal image, step outside of it and break free, it doesn't have to control you or keep you down. Acting differently will change how

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The Incinerator, A Fat Loss Miracle others see you and will also help to change your own attitude towards yourself and your abilities. In order for you to achieve the body you want you need to reprogram your self image, reprogram the way you think about yourself. This can be done through goal setting, visualization, and constant attention to the goals you want to achieve. Attention and Energy In order for you to succeed on your fat loss mission you need to have focused all your attention and energy. Imagine a knife and a spoon, before reading this manual you were a spoon, sorry but Ill explain why in a second. The law of focused attention states that in order for you to achieve a specific target or goal you must focus sufficient attention on it until you hit it. The law of focused energy also states that in order for you to accomplish something you must focus sufficient energy on it until you do it. Both laws seem pretty simple right? Focus all of your attention and your entire energy on your goal and you will achieve it. Now imagine a knife and spoon. Try poking the spoon through a card board box and itll take quite a bit of time and effort. Have a go with a knife and youll go through the cardboard with ease. The knife focuses its attention and energy and therefore gets much better results. The problem with most people is if something requires an extended amount of attention and energy they dont want to know.

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The Incinerator, A Fat Loss Miracle Are you one of these people? Lets hope not. To succeed you need to be as sharp as a knife. According to Mark Joyner, author of Simpleology 101: The Simple Science of Getting What You Want there is a scientific formula for success:
1. See your target be absolutely crystal clear on what you want to look like and how you will feel. Joyner states that the trick to success is selecting one target at a time and focusing all of your energy on it at that moment. So, for the time being keep your eyes glued to fat loss and concentrate. 2. Keep it in your sights quite often people fail to keep their eyes on what they want 100%. They get distracted or make other arrangements. They simply dont give sufficient energy or attention to their goal. Will you?! 3. Hit it keep going until you hit it, until you achieve what it is you have set out to do. In order for you to achieve your fat loss goals you need to be 100% disciplined and patient. It wont happen overnight.
There are a couple of other strategies you can use to make sure you focus your attention and energy correctly. One of these is holding yourself accountable to a social support group or person. This could be a friend, a fitness professional, family or even an online forum. Each week you report to these people and let them know your results, how you feel you are progressing, whether you have any problems and then it is up to the group or the person to keep you motivated and ensure you stay on track. Each week I measure my clients stats and we then

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The Incinerator, A Fat Loss Miracle look over the previous weeks results to see how things are progressing. If something hasnt changed we discuss why. Have they skipped on training sessions? Have they cheated on any meals? If things are going in the right direction, fantastic, a pat on the back and a big well done, keep it up are deserved.
Another strategy is to act the part. Like all great actors and actresses to have a really good understanding of their character they first live the part. This is known as method acting, an acting technique in which actors try to replicate in real life the emotional conditions under which the character operates, in an effort to create a life-like, realistic performance. What does this mean to you? You want to be slim, lean and look better, right? So act the part of that person you want to be. Does a healthy, slim, lean individual eat junk food? Do they skip workouts? No, they dont and neither will you if you act the part. The more you act it the more it will become a habit. Every time you think about eating something thats not good for you ask yourself, Will this take me closer to my goal and would a fit and healthy person eat this? If you continue to use this technique you will find eating healthier and exercising becomes a lot easier.
It is said that the shortest path between two points is a straight line. Unfortunately, fat loss is never a straight line but if you can keep your mind focused and follow the guidelines in this e-book you will be as close to the line as possible.

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How to set goals that charge you up and give you unstoppable motivation
Between tomorrows dream and yesterdays regret is todays opportunity
This stage could quite possibly be the most important part of any fat loss program. If you cant complete this stage then there really is no point in going any further because without focusing your attention and energy in the correct way you will never succeed in achieving the body you truly want.
If you really want to lose weight you HAVE to set goals. A fat loss program without goals is like playing pin the tail on the donkey. You might be heading in the right direction but you are unlikely to find the target. No amount of training and nutrition planning will help if you havent set goals because you will only end up sabotaging yourself in the long run. Goals will not only give you focus and attention (discussed earlier), but also pressure to complete. How many of you have put off doing a project at work till the very last minute? It was that deadline that made you work harder. Far too many people without goals have no deadline and no idea when they will achieve their goals or how long it they will take.
Only 3% of people actually take the time to write down their goals and its no wonder that this 3% go on to achieve much more than those that dont. People that set goals are achievers. But not only do they set them, they write them down, read them every day and visualise what they want to achieve. They are 100% focused and know exactly what they want.

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This is not your ordinary goal setting here, what I am about to tell you will not only change the way you think about fat loss but your whole mindset and the way you think about yourself.
Goal setting is not just about saying, I want this by such and such a time and keeping things SMARTER. Specific, measurable, achievable, realistic, etc, etc. For us to truly succeed we need to go deeper.
Before you begin to set your goals you should have taken your measurements. You will need these measurements to set up some concrete goals. You are going to set an Ultimate goal, a list of goals for 4 weeks time, a list of goals to achieve weekly and a list of goals you need to carry out daily. For your ultimate goal you need to think long and hard about what it is you actually want. What size, what weight, how do you want to feel? Is there anything you want to be able to do that you cant right now? Think big! Your ultimate goal should be something that scares and excites you at the same time. Since when you were young you were told to be realistic. The only thing from stopping you achieving what you want is YOU.
Whether you think you can or you cant, you are right
Henry Ford

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The Incinerator, A Fat Loss Miracle Only you can make your dreams happen. Nobody is going to come over to you and say hear you go, heres all your dreams. Thats NEVER going to happen. You may have doubts already and those doubts need to be reprogrammed in your mind for success, as you might guess this can be very challenging at first. Its almost like a tug of war between your conscious mind and your subconscious mind but it can be done.
One way of doing this is by not only writing down your goals but writing your goals as POSITIVE AFFIRMATIONS. For those of you unfamiliar with affirmations here are a few examples:
Negative affirmations, the ones that people use most of the time! I cant lose weight I have a slow metabolism I dont have the time I hate cardio I cant lose this last stone I hate being fat I will never be slim

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The Incinerator, A Fat Loss Miracle Positive affirmations, the ones that people should use if they want to achieve success! What can I do today that will make me lose more fat My metabolism is like a rocket I like the way I look Im getting slimmer by the day Whatever it takes, Ill do it I love going to the gym and burning fat I love the complements I get when people notice how much weight I have lost
Can you see the difference between them?
I am going to go that little deeper now than traditional goal setting, I am going to talk about the law of attraction. The law of attraction suggests that if you always focus on the negative then you will always be surrounded and bring things into your life that are negative. However, if you focus on the positive, you will attract good things even if they are not currently present in your life. I often recommend my clients watch a film/documentary called The Secret, I recommend you watch this as well. If you want to understand the law of attraction better and be inspired to achieve whatever it is you want in life, watch it. Go to www.thesecret.tv where you can view it online. If you havent got a broadband connection buy the DVD. You wont regret it.

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The Incinerator, A Fat Loss Miracle Start thinking positive and train your mind for success. Not only make your own affirmations but write them down. There are three rules for writing affirmations: 1. Positive talking fat loss is negative, however talking about being slim and feeling great is positive. Understand? Another example, anti-war is negative but pro-peace of the other hand is positive. Remember if you keep thinking about the negative, no matter if its fat loss, you will always be thinking FAT. You need to think SLIM, LEAN, GOOD LOOKING. 2. Emotional basically you need to ask yourself why. Why do you want to lose weight? How is it going to make you feel? And dont just say good! Think what it means to you. What does it mean to your family, friends, and loved ones? What can you do now that you couldnt then? 3. Present tense this is the key to training your subconscious mind. In order to rid your mind of the negatives you need to act as if you are already that person in your mind. You are sexy, you can see your six pack and you look and feel fantastic. Write them down as if you have already achieved your goals. You should write I am not I will be or I want to be. By writing them down in this way repeating them to yourself on a daily basis you will train your subconscious mind and eventually become what it is you want to be.
The act of simply writing goals down like this becomes an intermediary step in going from an untouchable state of thought to a concrete, tangible state of form that is realistic and achievable. Once you have completed this stage you

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The Incinerator, A Fat Loss Miracle then need to reinforce what it is you want to be daily. Write your goals and affirmations again and again, visualise and feel how you want to be and what do people say to you, etc, etc.
Bob Proctor, who you can see in The Secret suggests you need to become conscious of what you are thinking, when you notice a negative thought enter your mind say SWITCH or NEXT and change it into a positive affirmation. This is great advice from someone who is immensely successful.
From this stage on you need to act the part. A wise man once said Act as though you are and you will be. All great actors live the part first. You need to act out what you want to be. This will feel strange at first and may take some time but keep doing it, keep doing it until it becomes natural, a habit and then real! So lets get started. Lets write down your goals in affirmation format. Remember positive, emotional and present tense.
Ultimate Goals
Remember think big. These goals should excite you and scare you at the same time. Dont let anyone tell you that these goals are not possible. Along with writing them down as affirmations write exactly how much you want to weigh, what body fat you would like, dress size, etc. Be specific with them. This is what you want and what you will achieve.

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The Incinerator, A Fat Loss Miracle ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
4 Week Goals
You should now have taken your measurements if you havent then its not yet possible to set these goals. If you have then as long as you follow the Incinerator system closely you can expect to achieve up to 8 lbs lost in fat, up to 4% body fat reduction and depending on your size a further reduction in hips, waist, belly, and chest by 2-3 inches over 4 weeks. Every 4 weeks you should analyze where you are and then set further goals for the following 4 weeks. Write them down as affirmations now and be specific. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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The Incinerator, A Fat Loss Miracle ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Weekly Goals
These goals will include how you feel, results and how many times you aim to work out. Once again be positive, emotional and write in the present tense. E.g. I feel great every time I work out because I know that at the end of the week I will have burned another 0.5% body fat. On a weekly basis following the Incinerator rules you should expect to burn up to 2 lbs, 0.5% body fat and lose up to half an inch from either your hips, belly, or waist. Write them down now. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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Daily Goals
Your daily goals are the ones that will keep you focused on your fat loss mission. You need to read and write out all your goals including your ultimate goals daily if you want to train your brain for success. Daily goals will include, as mentioned, reading and writing all your goals, eating 5-6 times a day, how much water you are drinking. In fact anything that will help you continue to keep you focused and ensures you incinerate fat 24/7. Be positive, emotional, write in the present tense and be specific. E.g. I have eaten 5 small meals today helping me turbo charge my metabolism. Write them down now. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Once you have written out your goals place them somewhere you can see them frequently. For example I keep my own goals and affirmations next to my computer as I know I will see them every day and cant help but read them. Some of my other clients have kept them on the bathroom wall or stuck on the

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The Incinerator, A Fat Loss Miracle refrigerator. Place them where you can see them and where you can read them often. Just by seeing them you will stay focused and motivated throughout the day. In fact I know one of my clients wrote his ultimate goal down and placed it in his wallet. Every time he went to buy something to eat that he knew wasnt going to help him achieve his goals hed open his wallet to go and pay only to find his ultimate goal staring up at him. I hope you can see how powerful writing your goals down can be.
Setting your goals as I have explained above may be somewhat difficult at first, especially the three rules of staying positive, emotional and writing in the present tense. It will almost feel like a tug of war. You might even read your positive goal and think to yourself I cant look like that but keep with it. Fake it, until you make it. And if you are struggling with this concept or anything in this e-book drop me an email Ill be happy to help. Ok, so thats how to set goals but no amount of goal setting will help you achieve what you want without taking ACTION.
Dont stand shivering upon the bank; plunge in at once, and have it over with.
Sam Glick

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Fat loss nutrition and Incinerate in 30

You can burn 300 calories in 30 minutes, but it can take just 60 seconds of poor nutrition to consume 300 calories.
Just by reading that sentence above you can see how important nutrition is if you want to lose fat and achieve your dream body. There is a simple equation if you want to burn fat. Burn more calories than you consume. Plain and simple, it doesnt really matter too much what you eat, whether it is high protein, low carb, or low fat. This simple rule will never change; fat loss is and always will be about calorie expenditure. I get so many people complaining that they eat healthy but they cant seem to shift the weight. The problem with these people is not necessarily what they eat but that they suffer from portion distortion. They eat too much! They eat too much of whatever it is on their plate. It might well be healthy food, but at the end of the day if you consume more calories than you burn you will put on weight. If you are currently not losing weight and have not been starving yourself, you are more than likely eating the same amount of calories you are burning. Albeit, possibly without knowing. By simply looking at your portions and asking yourself, Do I really need all that food on my plate if I am to incinerate fat? You should be able to create a calorie deficit. Once you have this calorie deficit then your body will need to find extra fuel to use from somewhere and guess where it comes from? Your FLABBY bits!

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The Incinerator, A Fat Loss Miracle Portion control is not very technical but most people know how to eat healthily and as long as they are, all you need to do is watch your portions. For those that want to go a little more technical you NEED to count calories. If youre not counting youre guessing. Counting calories might seem a little over the top but if you really want to lose those extra pounds then there is no better method. First of all you need to find out what your maintenance calorie intake is (how many calories you need to maintain your weight) you can do this by going to www.calorieking.com. You then need to write down exactly what you eat over the next few days and work out the calories for each day. You can work out the amount of calories you are consuming by going to www.calorie-count.com and calculating the different calories for each food. This will tell you where you are at present and from here you can address your calorie intake in order to start burning fat. I suggest reducing your calorie intake 20% from your maintenance level; certainly no more than this otherwise your body may switch to starvation mode and hold onto its fat stores. As you begin to lose fat you will need to assess your maintenance level once again, in fact you may have to do this on a number of occasions as you lose weight in order for you to keep progressing. As there will come a time when you will be eating the right amount of calories for your new weight and size and if you dont reassess your fat loss will cease to continue.
Lets take a look at some of the essentials

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The Incinerator, A Fat Loss Miracle Carbohydrates Carbs have been getting a bad name over the recent years even though they are your main source of energy. The Atkins diet saw to it that carbs were banished from millions of peoples lives, which is ridiculous by the way! The Atkins diet suggested you can eat whatever you want, even fried food, and not have to worry about it. If you want to pump your arteries with fat then go for it. The other problem with Atkins, along with hundreds of other diets, is that they are a short term fix. You simply cant live like that for any sustained period of time and as with most extreme diets the quicker people lose the weight the quicker it jumps back on when you stop the diet. The key to any weight loss program is slow and steady, that way you are more likely to maintain it. Ok, back to carbs; the main problem with carbs is that people go way over the top. A marathon runner might have a big bowl of pasta the night before he runs. He needs lots of energy and therefore stores up on fuel by having a big bowl of pasta. So ask yourself why do you need to eat a big bowl of pasta? The key here is carb control; think low carb not no carb. In actual fact there have been numerous scientific studies showing that low carb (not no carb) diets work better than low fat diets, not only in terms of fat loss but being able to maintain this type of diet over a sustained amount of time. Another problem is refined carbs. Eliminate cakes, chocolate bars and white bread from your diet. You may like these foods but they wont help you burn the bulge.

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The Incinerator, A Fat Loss Miracle Protein Protein is extremely important to your body. You need protein to maintain muscle and if you want to lose fat permanently you need to hold onto muscle. When calories are restricted (not more than 20% remember), the body will prioritize energy over growth and repair, and for this reason it is important to increase your protein intake. You should look to have some form of protein with each meal. However, it doesnt need to be a lot, just make sure you have something. As long as you are able to do this then it will prevent your body from trying to break down lean muscle tissue and use it for energy. Protein also takes your body twice as many calories to digest than carbs and fat. This is known as the thermic effect of food. Eat more proteins and burn more calories, sounds good to me. Fats Fats arent all bad, in fact if you dont already know you need fat. Fat helps lubricate joints, protects your organs and as you sit here reading this you are more than likely burning fat as fuel. Im not going to bore you with which fats are good and bad. Simply steer clear of Saturated fats and trans fatty acids (also disguised as hydrogenated oil on food labels). Saturated fats can be found in butter, lard and visible fat on meat. Trans fatty acids are usually found in processed foods, margarine, commercially baked foods, and even some healthy snacks! I wont name the company but check out the breakfast bars next time you go shopping.

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The Incinerator, A Fat Loss Miracle Did I mention, NO JUNK FOOD?! A Big Mac has around 485 calories, go for fries and a coke with that and were talking massive calories without any real nutritious value. If you want to lose weight and look great you cant expect to be able to eat junk food. Clean it out of your diet.
Water Drink plenty of it! By the way EVERYONE tells me they drink lots of water. I dont believe them. The more water you drink the more weight you will lose. Its a fact, especially if youre not drinking enough to start with. Apart from staying hydrated and avoiding dehydration drinking plenty of water helps flush out unwanted toxins that could well be preventing you from burning fat and losing weight. Unlike other liquids water has no calories, so forget other liquids if you really want to lose weight. Drinks such as coke (even diet coke!), alcohol and sweetened beverages provide you with unnecessary calories and for this reason water should be your main liquid whilst losing fat. Meals per day How many meals per day do you eat? If you said 3, then Im sorry its not good enough. Studies have proven that by simply spreading out your current calorie intake over 5-6 meals you will burn more fat. Seriously, thats without changing what you eat or the calories you consume. What this does is take out the big dips in the metabolism roller coaster. If you only eat 3 meals a day then your

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The Incinerator, A Fat Loss Miracle metabolism has highs and lows. When you eat it shoots up but then you dont eat for several hours and it dives. By eating 5-6 small meals a day you can keep your metabolism elevated for longer periods and therefore burn more fat through the day. Magic!
Incinerate in 30
Over the next 30 days we will be flipping your current eating habits upside down. Im assuming youre reading this because you want to lose weight and with that in mind your eating habits are probably a little ropey.
Incinerate in 30 days uses a system devised by my friend, mentor and fellow trainer, Dax Moy. If you would like your own FREE copy of Daxs brilliant Elimination Diet, which has been downloaded by well over 12,000 people worldwide go to http://www.daxmoy-pts.co.uk/elimination/.
Before we get started on this Ive got to tell you it wont be easy, in fact it will be pretty hard for most of you. But what you have to ask yourself is how badly do you want to lose the weight.
The reason it will be so hard is because so many of you have become dependent on some of the foods I want you to cut completely out of your diet. Some people tell me they cant function in the morning without a coffee. After 3-4 days of being on the program they get over it.

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The Incinerator, A Fat Loss Miracle Ok, I admit at the start you may get energy swings, be a little moody, perhaps stressed and tired but persevere. I promise you there is light at the end of the tunnel. Preparation Not only do you need to prepare your body physically and mentally, you also need to sort out your cupboards, fridge and freezer. Thats right, we need to kick out the crap and bring in the good stuff. Foods that you need to get rid of:
Caffeine this includes coffee, tea, hot chocolate and fizzy drinks. Caffeine causes energy fluctuations and consequently cravings for sugary foods. Sugar check the labels for ingredients ending with ose. If its got this in you need to get rid of it. Sugar also causes these energy fluctuations and helps the body store fat.
Processed Food The stuff you like and has probably made you overweight. Basically anything in a box, packet, wrapper or tray needs to go. Plus, anything that contains ingredients beginning with E numbers or words you cant pronounce. Only wholesome natural foods should be eaten while on the program. Wheat and Gluten Products Bread, biscuits, cakes, pies and cereals. With the way that these foods are processed these days many people simply cant digest them properly. Coming from a northern family that ate 2-3 slices of bread each with every meal I know how hard this may be for some of you.
Dairy No Milk and Cheese for the first 10 days. This is due to the pasteurization and homogenization that kills the enzymes in the milk to increase the shelf life. Unfortunately, those enzymes are what help us digest the stuff in the first place and because of these processed many people have developed food intolerances.

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The Incinerator, A Fat Loss Miracle Alcohol All of it! How badly do you want to lose fat? All of it must go for the 30 days! Also known as liquid calories with no nutritious value. Simply put the more alcohol you drink the more you can expect to store more body fat.
Ok, so now youre probably thinking Oh my god, I have nothing left to eat! but bear with me. Now is the time you need to stock up on the following foods:
Dairy Eggs Butter Yoghurt
Meat Beef Chicken Turkey Lamb Haddock Sardines Mackerel
Vegetables Asparagus Aubergine Broccoli Cauliflower Cabbage Celery Green Beans Mushrooms Peppers Tomatoes
Fruit Apple Avocado Lemon Lime Orange Grapefruit
Others Olive Oil Sea Salt Black Pepper
These foods should now make up your diet. Although try not to think of it as a diet but more of a lifestyle change. Think long term as unlike fad diets this program can be continued after the 30 days with ease as you become used to the foods and eating healthier. To speed up your health and fat loss make every attempt to buy organic. Organic food is simply healthier for you. It doesnt contain any contaminants or pesticides added to crops by farmers; neither will it contain hormones that some animals are subjected to. For maximum results you should stick to the above foods and watch out for foods on the get rid of list. Seriously if you can follow this plan for 30 days not only will you notice a large reduction in body fat but you will feel a hell of a lot healthier too.

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The bottom line is if fat loss is your goal, then biscuits, apple pie, ice cream, crisps, fried foods, etc. just wont cut it. Remember it can take 30 minutes to burn 300 calories but it can only take 60 seconds of poor nutrition to consume 300 calories.

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The Incinerator Cardio System

Ok guys, you need to forget about long slow boring cardio from now on. In fact this type of exercise could be making you FATTER! I assume you want to get lean and slim, so listen up and stop doing this type of exercise. Why? you ask. Well, the problem with long continuous cardio is that although it might burn calories at the time it will do very little for you once you have finished your workout. In fact a study in the International Journal of Sport Nutrition (8(3): 213-222, 1998) showed that 5 days a week of 45 min aerobic training for 12 weeks had no effect on body composition over dieting alone. Even at these high levels of activity there is still a problem with long slow continuous cardio. This type of cardiovascular exercise is relatively low intensity and you usually get bored very quickly. Apart from making you bored very quickly lets have a look at other problems with this exercise modality and why it could be making you and other people fatter: 1. Fat Burning Zone doesnt exist - People who have been trying to lose fat using this mythical zone have been wasting lots of time and effort. The fat burning zone says that you will burn more fat at a low intensity. While in theory this is true, the higher the intensity the more fuel you burn from carbohydrates. However, what these people have failed to realize is that if you work harder you burn way more calories and even though your body will use less fat as fuel the total calories burned from fat will be much higher than that of the slow boring cardio. Lets take an extreme look at this, right now reading this you are burning almost close to 100% fat. That

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The Incinerator, A Fat Loss Miracle is a fact. However, we all know how good sitting on our backside is for fat loss, right?! A study carried out in 1994 (YES, this is how long it takes for people to realize, if only someone would have told you earlier!) measured two groups. One group performed 20 weeks of slow boring cardio and the other performed 15 weeks of high intensity cardio. Guess which group lost the most fat? The high intensity group did, even though when the calories burned were compared it was found that the slow boring cardio group (28661 calories) burned way more than the high intensity group (13614 calories), over double the calories in fact. But what made the results even more impressive was that the high intensity group showed a NINE TIMES greater loss in fat when compared to the slow boring cardio group. Sounds a little strange to you, right? Ill explain their results in a second 2. Metabolic disturbance to turn your body into a fat burning incinerator you need to create a metabolic disturbance. Shock your body into burning more calories than it usually would. Unfortunately slow boring cardio doesnt have this effect. In fact almost as soon as you finish your workout your metabolic rate slows back down to what it was before you started training. For you to maximize fat loss you need to be burning calories when you have finished your workout, when you are in the office and when you are at home. This can explain the results from the study mentioned above. It seems high intensity cardio produces a metabolic disturbance, which is why the Incinerator uses high intensity cardio as part

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The Incinerator, A Fat Loss Miracle of the success program. By performing such cardio you will be able to burn more fat over the long run as your metabolism will stay elevated for hours on end eating those flabby bits up as you sit at home watching TV. 3. Efficiency as with most things, if you keep doing the same thing over and over again you become very good at doing that same thing. This also goes for long slow boring cardio. When you first start exercising you might burn 400 calories, however, after a while your body gets used to this exercise and becomes more efficient now only burning 350 calories. Keep doing the exercise and what once used to be a great workout now only burns 250 calories! Couple this with a constant calorie intake and what happens? You get FATTER. 4. Eats your muscles to maximize fat loss you need to keep your metabolic rate flying high. Unfortunately long boring continuous cardio has a habit (if performed for very long periods) of preventing muscle growth. For instance, take a look at marathon runners, yes they are skinny but they run every day all day. How much muscle have they got? Very little, you need to keep as much muscle and add some if you want to maximize fat loss. 5. Fat marathon runners thousands of overweight individuals run marathons throughout the world every year. Now Im not saying that running a marathon is not a great achievement but it tells us that just by simply running 26 miles and training for those 26 miles beforehand creates a very low fat loss effect, if any. Have a think about that one.

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I hope you now understand the problems associated with slow long continuous cardio. As good as it might be for your health and heart, it does very little to help you lose fat.
So what does this high intensity cardio look like?
As part of the fat loss success system I have designed, you will be performing interval training. The basic outlook starts with a work period followed by a rest period. However, in order for you to burn more fat and reel in the benefits of a supercharged metabolism you need to perform them at high intensity. Dont get scared now. My high intensity is somewhat different to yours. In order for you to measure your intensity you need to ask ONE person. That person is YOU. You will need to speak to yourself, ask yourself how you felt, could you have gone faster? Etc. Think of intensity on a scale. 1 is very easy and 10 is almost impossible. Now lets take your work period (the interval) and for example lets say it should last for a minute. The last 10 seconds of that minute should be an 8 or 9. You should be out of breath and your legs almost fatigued. The pace you set is up to you. For some people it might be walking and for others it might be a FULL on Linford Christie sprint, it really depends on your fitness level. The following rest period should be done at a 4 or 5 out of 10; this is active recovery so you shouldnt need to stop completely, just keep moving. Walk or jog.

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The Incinerator, A Fat Loss Miracle Make sure you are honest with yourself. If you want to maximize your fat loss in minimum time you need to put the effort in, so try stepping out of your comfort zone. The total interval training time will never be no more than 30 minutes and for beginners it will be less than 20 minutes. Yes, I did say no more than 30. If you can do more than 30 minutes at the end then you havent been honest with how hard you have exercised and you will not have created that metabolic disturbance. It is important that you have understood this concept and why it is the superior fat loss tool when compared to long slow boring cardio.
The guidelines for interval training follow in the next chapter.

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The Incinerator Interval Guidelines

For this type of workout any cardio equipment can be used. For example, the cross trainer, the treadmill, rowing machine and even running outside can all be utilized. However, as mentioned I dont want your body to get used to doing the same thing over and over again, so I want you to change the piece of equipment you use for the intervals every third workout. This way you will always keep your body guessing. Something else worth noting is that the more body parts you use and the more rhythmical the exercise the more calories you will be able to burn and for this reason I am not a big fan of the stationary bike. For best results get those upper body parts moving along with your legs. The Routine: Warm up Round 5 mins Perform 1 minute as fast as you can at a subjective 8 or 9 out of 10 intensity Perform 2 minutes as active recovery at a subjective 4 or 5 out of 10 intensity Cool down 5 Mins
The following options are based on how much time you can dedicate to exercising. Each is designed to incinerate as much fat as possible based on the amount of time you have available to train in a week.

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The Incinerator, A Fat Loss Miracle Notice how the Incinerator Interval System changes over the weeks. This is designed to prevent your body from hitting a plateau by becoming accustomed to the exercise. Option 1: Incinerator Level 1 Incinerator Three times per week. This is the bare minimum if you want to incinerate fat. Weeks 1-4: Perform 3 rounds 3 times a week Total time is 19 minutes including warm up and cool down Weeks 5-8: Perform 5 rounds 3 times a week Total time is 25 minutes including warm up and cool down Weeks 9-12: Perform 6 rounds 3 times per week Total Time is 28 minutes including warm up and cool down Option 2: Incinerator Level 2 Up to Four sessions per week. Not quite firing on all cylinders but very close to. Weeks 1-4: Perform 3 rounds 3 times a week Total time is 19 minutes including warm up and cool down Weeks 5-8: Perform 4 rounds 4 times a week Total time is 22 minutes including warm up and cool down Weeks 9-12: Perform 5 rounds 4 times per week Total Time is 25 minutes including warm up and cool down Option 3: Incinerator Level 3 Up to 5 sessions per week. For maximal fat loss but only for those that can dedicate up to 5 sessions a week. By exercising on most days your metabolism will keep on firing for longer allowing you to burn more fat throughout the week.

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The Incinerator, A Fat Loss Miracle Weeks 1-4: Perform 3 rounds 3 times a week Total time is 19 minutes including warm up and cool down Weeks 5-8: Perform 4 rounds 4 times a week Total time is 22 minutes including warm up and cool down Weeks 9-12: Perform 5 rounds 5 times per week Total Time is 25 minutes including warm up and cool down
This type of cardio training along with close attention to your nutrition and weight training usually results in 1-2 lbs of fat loss per week. Therefore over a 12 weeks period you should be looking at losing somewhere in the region of 12-24 lbs, possibly more.

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The Incinerator Resistance System

As a Fitness Expert I see this all the time, every Monday the gym fills up with endless amounts of people on treadmills, ellipticals, bikes, and any other equipment that they can find. Most of these people want to lose weight, but what they dont realize is that they are missing a serious form of exercise that will get them burning calories when theyre not even in the gym! This form of exercise is resistance training. Ive said it before, just by training for an hour in the gym doesnt guarantee you will lose fat in the long run. You need to find ways to burn more calories when youre not in the gym. The first way we can do this has already been outlined, interval training and the second way is resistance training. Resistance training is a major component of your fat loss mission. By toning up your muscles you increase the chances of burning extra calories. Muscle is an active tissue and unlike fat burns calories. As we move throughout the day we use our muscles and thereby burn calories. The more muscle tissue you have the larger the amount of calories you will burn. To get the best results from your resistance training you should be using compound exercises. These are the most beneficial to you; these are exercises that work your muscles over 2 joint movements. Examples are, squats, lunges, chest press, pull ups, etc. Do not bother with isolation exercises such as lateral raises, bicep curls or one arm tricep extensions. If you have been doing any of these exercises youre not using your time

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The Incinerator, A Fat Loss Miracle effectively. You should ONLY perform these exercises if you have some spare time to kill. They are otherwise not good for your fat loss goals. Once you have increased your muscle size you increase your metabolism and therefore even when you sit at home you burn more fat than previously, in fact you start burning more fat 24/7. So whats the best resistance training program for fat loss? Well, its not what you think. Its not the traditional bodybuilding routine of back on one day and then chest on another. Youre not a body builder so why should you train like one? Furthermore you probably dont pump your body full of illegal substances like most bodybuilders. In order to increase your metabolism after your workout we want to hit as many muscle groups as possible during the workout. For this reason the Incinerator system advises you to perform full body workouts. The best format I have found training my own clients is to alternate upper body exercises with lower body exercises. Another benefit you will receive following this success system is that it is periodised. What this means is unlike other programs and articles in magazines, the Incinerator changes your workouts every four weeks. The exercises will change as will the reps, the sets and the tempos. This is to prevent your body from becoming used to the workouts and to make sure you continue to see results. Over the next 12 weeks following the Incinerator fat loss system you will transform your body into a fat burning machine. Along with the interval

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The Incinerator, A Fat Loss Miracle training previously outlined and the 12 week resistance training program you will look and feel better than ever before.

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Resistance Workouts
Below you will find 6 tried and tested resistance training workouts with descriptions and photos designed to incinerate fat fast. You can also check out the video footage of each clip if you are unsure of any exercise by going to http://www.youtube.com/user/gavinwalsh1. I suggest you save this link as one of your favorites for future use.
For each 4 weeks there are two separate workouts (A and B). You should perform three resistance workouts a week with at least one rest day in between. The examples below keep it simple (Mon, Wed and Fri); however, you dont necessarily have to follow this exactly. If you are limited to three workouts a week you should perform the interval training after each resistance workout (not before). During the first week of each four-week block you should perform the workouts in the following sequence ABA and then in the second week, BAB. Week three would then revert back ABA and week four back to BAB. The workouts are performed in this way so that each movement pattern isnt overused and thereby overworking/neglecting other muscle groups.
With regards to repetitions, if for example the prescribed range is 12, then 13 and 14 should be impossible. If you can do more than 13 when aiming for 12 then you have chosen a weight that is too light. A good way to make sure you keep track of the weight lifted for each exercise and not to waste your efforts

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The Incinerator, A Fat Loss Miracle on performing the same weight as previously achieved is to keep a log. This will also make sure you stay focused and continue to move forward with your results.
With regards to the tempo of each exercise, be careful not to select a heavy weight when the tempo is higher than usual. You will more than likely not be able to achieve the prescribed rep range if you have gone too heavy.
As the weeks go on you will notice a change in the rest periods. This is linked to the repetitions prescribed and the intensity of the workout. Use a simple stopwatch so that you dont sit there looking into thin air like most gym members do in between sets! Stay focused. The workouts follow on the next page. Again if you are unsure of any of the workouts or exercises just let me know or visit http://www.youtube.com/user/gavinwalsh1. Note: Some of the exercises might seem a little manly to you ladies but trust me they are far the best exercises to get you toned and help you burn more fat.

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1Weeks 1-4
Perform workout A and B on non consecutive days over the next 4 weeks. If you can only afford to workout three times a week you will need to perform your interval training sessions after your weight sessions. ALWAYS perform your intervals after your weight training for maximum results. E.g.
Week 1 Week 2 Week 3 Week 4
Monday A B A B
Tuesday
Wednesday B A B A
Thursday
Friday A B A B
Workout A (Weeks 1-4)

Order A1 A2 B1 B2 C1 C2 Exercise Squats Press ups Lunges Seated Row Leg Curl Plank Sets 2-3 2-3 2-3 2-3 2-3 2-3 Reps 12 12 20 12 8 45 secs Tempo 221 212 212 222 222 ---Rest 30 45 30 45 30 30
Note:
A1, A2 are what is known as super sets and should be performed together with minimal or rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range you should lower the weight.

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The Incinerator, A Fat Loss Miracle Exercise Explanations: Squat
Place barbell behind the neck, across the traps (not on the neck) (or alternatively use dumbbells, which you can hold by your legs). Hold the bar with a comfortable grip. Your hands should at least shoulder width and no farther out than the collars of the bar. Remove the bar from the rack and take 2 steps back. Position your feet slightly wider than shoulder width apart with your toes slightly turned out. Keep your back straight, abs tight, and chest inflated with air. Squat straight down keeping your feet flat; do not lean forward on the toes. Drop down to a point where the top of your thigh is parallel to the ground. In this position your hips may be slightly lower than your knees. Be sure to keep your back straight, abs tight, and chest upright.

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Drive out of the bottom position keeping the chest upright and the back straight until standing erect with the bar. Exhale and reset for the next repetition being sure to again fill the chest with air.

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The Incinerator, A Fat Loss Miracle Press Ups Beginner Level Advanced Level
Get into press up position - your hands set slightly wider than and in line with your shoulders - with your arms straight.
Keep you knees, hips and shoulders in line all the way through the movement. Keep your back flat, and lower your body until your chest nearly touches the floor. Pause, and then push yourself back up to the starting position.

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The Incinerator, A Fat Loss Miracle Lunges
Grab a pair of dumbbells and hold them at your sides. Stand in a staggered stance with your left foot about 1.3 metres in front of your right. Lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor.
Your left lower leg should be perpendicular to the floor, and your torso should remain upright. Push yourself back up to the starting position as quickly as you can. Finish all of your repetitions, and then repeat the exercise with your right foot in front of your left.
Seated Row
Attach a narrow grip bar to the cable of a cable row machine and position yourself in the machine. Grab the bar with an overhand grip that's just beyond shoulder width. Sit up straight and pull your shoulders back. Pull the bar to your abdomen. Pause, and then slowly return to the starting position.

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The Incinerator, A Fat Loss Miracle Leg Curl
Lie on the floor with your heels on the middle of the ball and arms out to the sides for balance. Lift your hips off the ground so that your body forms a straight line from your shoulders, hips, knees and feet, whilst keeping your balance. Keeping your hips elevated throughout roll the ball in towards you by bending your knees. You should now have a straight line from your shoulders to your knees. Slowly straighten the legs and lower the ball to the starting position.
Plank
o Start by getting into a press up position, but bend your elbows and rest your weight on your forearms instead of your hands. o Your body should form a straight line from your shoulders to your ankles. o Pull in your abdominals - imagine you're trying to move your belly button back to your spine. Hold this for 20 to 30 seconds, breathing steadily. Release, then repeat for another 20 to 30 seconds. That equals two complete sets. As you build endurance, you can do one 60 second set instead of two shorter ones

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The Incinerator, A Fat Loss Miracle Workout B (Weeks 1-4)

Order A1 B1 B2 C1 C2 Exercise Deadlifts DB Row Step ups DB Shoulder Press Leg Curl Sets 3 2-3 2-3 2-3 2-3 Reps 12 12 12 each 12 8 Tempo 202 212 211 212 222 Rest 45 30 45 30 45
Note:
A1, A2 are what is known as super sets and should be performed together with minimal or no rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range you should lower the weight.
Exercise Explanations:
Deadlifts
Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner. Place the bar on the floor. Stand behind the bar with your feet a little wider than shoulder width apart. Bend down and grab the bar with your hands just outside your legs. Keep your lower back flat and your shoulders back.

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Grip the bar with an overhand grip. Begin the movement by extending at your knees and hips and pulling with your arms and upper back. Keep your back neutral (flat). Straighten your torso and stand up. Keep the bar very close to your body and keep your heels on the floor as you lift. Exhale as you near the top of the movement. Pause briefly at the top of the movement and then lower the weight. Keep your back flat and flex the hips and knees. Keep the bar under control and close to the body. Do NOT round your lower back.
DB Bentover Row
Grab two dumbbells with an overhand grip thats as wide as comfortably possible. Stand with your feet apart and knees slightly bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Bend at your hips, lowering your torso about 45 degrees, and let the weights hang straight down from your shoulders. Pull the weights up to your torso, pulling your shoulder blades together and contract your back muscles, then slowly lower them.

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Step ups
Start by holding a pair of dumbbells and putting one foot on a step. Letting the leg thats on the step do all the work, step all the way up, without letting your trailing foot ever touch the step. Go back down to the starting position. Repeat and then switch sides.
DB shoulder press
Grab a pair of dumbbells and sit on a bench, holding the weights at ear height, just outside your shoulders. Your palms should face forward.
Starting by lifting the dumbbells overhead until your arms are straight.

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Lower them back to the start position - that's one repetition.

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5Weeks 5-8
Perform workouts A and B on non consecutive days in the same format outlined below for the next 4 weeks. Monday A B A B Tuesday Wednesday B A B A Thursday Friday A B A B
Notice the exercises have changed as well as the reps and tempo. Workout A (Weeks 5-8)
Order A1 A2 B1 B2 C1 C2 Exercise Squats DB Chest Press Barbell Row Lunges DB Shoulder Press DB Step up Sets 2-3 2-3 2-3 2-3 2-3 2-3 Reps 8 8 8 8 8 8 each Tempo 221 212 122 222 212 ---Rest 15 60 15 60 15 60
Note:

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Squat
Place barbell behind the neck, across the traps (not on the neck) (or alternatively use dumbbells, which you can hold by your legs). Hold the bar with a comfortable grip. Your hands should at least shoulder width and no farther out than the collars of the bar. Remove the bar from the rack and take 2 steps back. Position your feet slightly wider than shoulder width apart with your toes slightly turned out. Keep your back straight, abs tight, and chest inflated with air. Squat straight down keeping your feet flat; do not lean forward on the toes. Drop down to a point where the top of your thigh is parallel to the ground.

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In this position your hips may be slightly lower than your knees. Be sure to keep your back straight, abs tight, and chest upright. Drive out of the bottom position keeping the chest upright and the back straight until standing erect with the bar. Exhale and reset for the next repetition being sure to again fill the chest with air.
DB Chest Press
Lie on your back on a flat bench with your feet on the floor. Grab the dumbbells with an overhand grip, and slowly lower them to your chest.
Keep your bottom on the bench and avoid arching your back beyond its natural position. Keep your feet flat on the floor, with your backside and head touching the bench at all times. Pause, and then push the dumbbells back up. Arching your back to complete a bench press is one of the biggest mistakes you can make in the gym.
It provides the extra leverage to finish the move, but it puts your back at risk and also gives an inaccurate measure of your progress.

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Barbell Bentover Row
Grab a barbell with an overhand grip thats as wide as comfortably possible. Stand with your feet apart and knees slightly bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Bend at your hips, lowering your torso about 45 degrees, and let the bar hang straight down from your shoulders. Pull the bar up to your torso, pulling your shoulder blades together and contract your back muscle, then slowly lower them.
Lunges
Your left lower leg should be perpendicular to the floor, and your torso should remain upright. Push yourself back up to the starting position as quickly as you can.

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Finish all of your repetitions, and then repeat the exercise with your right foot in front of your left.
DB shoulder press
Grab a pair of dumbbells and sit on a bench, holding the weights at ear height, just outside your shoulders. Your palms should face forward.
Starting by lifting the dumbbells overhead until your arms are straight, keeping your back in neutral (if your back arches past neutral you have too much weight)
Lower them back to the start position - that's one repetition.
Step ups
Start by holding a pair of dumbbells and putting one foot on a step. Letting the leg thats on the step do all the work, step all the way up, without letting your trailing foot ever touch the top of the step. Go back down to the starting position. Repeat and then switch sides.

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Workout B (Weeks 5-8)

Order A1 B1 B2 C1 C2 Exercise Deadlifts DB Row Leg Press DB Pullover Lunges (twist) Sets 3 2-3 2-3 2-3 2-3 Reps 8 8 8 each 8 8 Tempo 201 212 211 212 242 Rest 60 15 60 15 60
Note:
A1, A2, are what is known as super sets and should be performed together with minimal or no rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range you should lower the weight.
Deadlifts
Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner. Place the bar on the floor. Stand behind the bar with your feet a little wider than shoulder width apart.

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Bend down and grab the bar with your hands just outside your legs. Keep your lower back flat and your shoulders back. Grip the bar with an overhand grip. Begin the movement by extending at your knees and hips and pulling with your arms and upper back. Keep your back neutral (flat). Straighten your torso and stand up. Keep the bar very close to your body and keep your heels on the floor as you lift. Exhale as you near the top of the movement. Pause briefly at the top of the movement and then lower the weight. Keep your back flat and flex the hips and knees. Keep the bar under control and close to the body. Do NOT round your lower back.
DB Bentover Row
Grab two dumbbells with your palms facing inwards. Stand with your feet apart and knees slightly bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Bend at your hips, lowering your torso about 45 degrees, and let the weights hang straight down from your shoulders level with your knees. Pull the weights up to your torso, pulling your shoulder blades together and contract your back muscles, then slowly lower them.

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The Incinerator, A Fat Loss Miracle Leg Press
Position yourself in a leg press machine with your back against the pad and your feet about four inches apart on the platform.
Unlock the platform and slowly lower the weight until your knees are bent 90 degrees. Pause, and then push the weight back up to the starting position.
DB Pullover
Lie on your back on a flat bench with your feet on the floor. Grab a dumbbell with an overhand grip, placing your thumb and forefinger of each hand around the handle and slowly lower them over your head, bending your elbows slightly
Keep your bottom on the bench and avoid arching your back beyond its natural position. Keep your abs tight throughout the movement Pause, and then pull the dumbbell back to the start point.

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The Incinerator, A Fat Loss Miracle Lunges with MB twist
Grab a medicine ball and hold it next to your chest. Step forward and lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor.
Your right lower leg should be perpendicular to the floor, and your torso should remain upright. Push the medicine ball out at arms length and then twist towards the back leg and pause for a moment.
Twist the medicine ball back to the middle and then bring your arms back into your chest. Return to the start position and then switch legs.

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9Weeks 9-12
Perform in the same format as below. Monday A B A B Tuesday Wednesday B A B A Thursday Friday A B A B
Notice the exercises have changed as well as the reps and tempo. Workout A (Weeks 9-12)
Order A1 A2 B1 B2 C1 C2 Exercise RDL Press up Seated Row Bulgarian Squat Leg Curl Jack knife Sets 3 3 3 3 2-3 2-3 Reps 10 10 10 10 10 10 Tempo 312 132 222 232 223 222 Rest ---45 ---45 ---45
Note:
A1, A2 are what is known as super sets and should be performed together with minimal or no rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range, you should lower the weight.

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Exercise Explanations: Romanian Dead Lift (RDL)
Grip the bar with a clean grip. Place your feet hip width apart and flat on the floor. The knees should be slightly bent and your back should be straight. Keep your eyes focused straight ahead and your shoulder blades pinched together. Lower the bar down your legs until you feel a stretch in the hamstrings by pushing the hips back, keeping your knees slightly bent. This should be somewhere between your knees and the middle of your shin.
Your back should remain straight, chest and shoulders will be ahead of the bar, and arms are straight.
Stand erect by contracting the hamstrings and lower back, pulling the bar upward to the starting position. Once standing tall, shrug the bar with the shoulders and hold. Relax the shrug and reset for the next repetition.

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Press Ups Beginner Level Advanced Level
Get into press up position (beginners with knees on the floor) your hands set slightly wider than and in line with your shoulders - with your arms straight.
Keep you knees, hips and shoulders in line all the way through the movement.
Keep your back flat, abs tight and lower your body until your chest nearly touches the floor.
Pause, and then push yourself back up to the starting position.

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The Incinerator, A Fat Loss Miracle Seated Row
Attach a narrow grip bar to the cable of a cable row machine and position yourself in the machine. Grab the bar with an overhand grip that's just beyond shoulder width. Sit up straight and pull your shoulders back. Pull the bar to your abdomen. Pause, and then slowly return to the starting position.
Bulgarian Squat
Stand about 1 meter in front of a bench holding a pair of dumbbells (if necessary). Place your left foot behind you on the bench so that only your instep is resting on it. Lower your body until your right knee is bent 90 degrees and your left knee nearly touches the floor.
Your right lower leg should be perpendicular to the floor, and your torso should remain upright. Push yourself back to the starting position as quickly as you can.

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Finish all of your repetitions then repeat the lift, this time with your right foot resting on the bench while your left leg does the work.
Leg Curl
Lie on the floor with your heels on the middle of the ball and arms out to the sides for balance. Lift your hips off the ground so that your body forms a straight line from your shoulders, hips, knees and feet, whilst keeping your balance. Keeping your hips elevated throughout roll the ball in towards you by bending your knees. You should now have a straight line from your shoulders to your knees. Slowly straighten the legs and lower the ball to the starting position.
Jack Knife
Get into press up position your hands set slightly wider than and in line with your shoulders but instead of placing your feet on the floor, rest your shins on a Swiss ball.
With your arms straight and your back flat (do not let your back dip!); your body should form a straight line from your shoulders to your ankles.
Roll the Swiss ball toward your chest by raising your hips and rounding your back as you pull the ball forward with your feet.
Pause, and then return the ball to the starting position by lowering your hips and rolling it backward.

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Workout B (Weeks 9-12)

Order A1 A2 B1 B2 C1 C2 Exercise Squats Incline Chest Press Sets 2-3 2-3 Reps 10 10 10 10 each 10 20 Tempo 211 212 212 211 212 slow Rest ---45 ---45 ---45
Pull ups/Lat Pull down 2-3 Lunges 2-3 BB Shoulder Press Russian Twists 2-3 2-3
Note:

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The Incinerator, A Fat Loss Miracle Exercise Explanations: Squat
Place barbell behind the neck, across the traps (not on the neck) (or alternatively use dumbbells, which you can hold by your legs). Hold the bar with a comfortable grip. Your hands should at least shoulder width and no farther out than the collars of the bar. Remove the bar from the rack and take 2 steps back. Position your feet slightly wider than shoulder width apart with your toes slightly turned out. Keep your back straight, abs tight, and chest inflated with air. Squat straight down keeping your feet flat; do not lean forward on the toes. Drop down to a point where the top of your thigh is parallel to the ground. In this position your hips may be slightly lower than your knees. Be sure to keep your back straight, abs tight, and chest upright.

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Drive out of the bottom position keeping the chest upright and the back straight until standing erect with the bar. Exhale and reset for the next repetition being sure to again fill the chest with air.
DB Incline Chest Press
Lie on your back on an incline bench with your feet on the floor. Grab the dumbbells with an overhand grip, and slowly lower them to the sides of your chest.
Keep your butt on the bench and avoid arching your back beyond its natural position. Pause, and then push the dumbbells back up to the start position above the centre of your chest.
Pull Ups
Grab the chin-up bar with an underhand grip, your hands about 15cm (6 inches) apart, and hang with your ankles crossed behind you.
Pull yourself up as high as you can. Pause, and then slowly return to the starting position.

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Lat Pull down
Use a wide bar and hold it with both hands using an overhand grip Keep your back straight and tighten your abs throughout the movement Pull the bar down below your chin whilst leaning back slightly At the bottom of the movement pause for a moment whilst contracting your back muscles and then return to the start position.
Lunges
Your left lower leg should be perpendicular to the floor, and your torso should remain upright. Push yourself back up to the starting position as quickly as you can.

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Finish all of your repetitions, and then repeat the exercise with your right foot in front of your left.
Barbell Shoulder Press
Grab a barbell and lift it to shoulder height with your palms facing forwards. Stand with one foot back and your hips push back slightly. Tighten your abs by pulling then in helping support your lower back. Push the bar over directly over your head (not in front) so that your arms are next to your ears. Slowly lower the bar back to the start position.
Russian Twists
Sit on the floor with your knees bent and your feet flat on the floor. Hold your arms straight out in front of your chest with your palms facing down. Lean back so your torso is at a 45 degree angle to the floor.

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Twist to the left as far as you can, pause, then reverse the movement and twist all the way back to the right as far as you can. As you get stronger, hold a light weight in your hands as you do this.

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Smash through stubborn plateaus

Everything started off so well! You changed the way you eat to a more balanced nutritious diet, you began exercising and the fat started to drop off but then all of a sudden it halted! Dont worry, Dr Maxwell, author of Psycho-Cybernetics, stated that the basis of human achievement is never in a straight line but through zigzagging and course correction. You might remember that this is one of the reasons why I suggest you take your measurements once a week. By seeing the figures each week we are able to correct your course if need be.
One of the most common reasons for course correction is consuming the same amount of calories as you are burning. It is likely that when you initially lowered your calorie intake and increased your exercise level you were burning more calories than your body was taking in, hence the initial fat loss. But now your body is smaller you are burning the same amount of calories that you are taking in and therefore not losing any extra fat, you are just maintaining your weight and size. Are you with me? So what do you do now? The options are:
1. Have you been honest with yourself? What I mean is have you been eating properly? This is usually the case when progress comes to a halt. Be brutally honest with yourself! If you have cheated dont worry, just make sure you eat properly the following week and then progress should be resumed. If you didnt count calories at the beginning of this program

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The Incinerator, A Fat Loss Miracle then now would be a good time to start. The reason I recommend counting now is that even if you think you are controlling your portions and eating healthily sometimes without you knowing you may eat more than you think. Remember if youre not counting youre guessing. I mentioned this previously, you may need to recalculate your maintenance calorie intake every so often and then work out in food terms how many calories you need to keep your body losing weight. Once again you can go to www.calorieking.com to calculate your maintenance calories and you can go to www.calorie-count.com to calculate your calorie intake. Aim to reduce your calorie intake by no more than 20%. Once you have done this you should once again see further progress. 2. Obviously there are only so many times you can lower your calorie intake and I would NOT recommend ANYONE lower their calorie intake below 1400 as anything below this is not enough to sustain your bodily functions and you will make yourself ill if you do so. Everybody needs to eat! And if you lower your calorie intake too much your body will switch to starvation mode preventing you from burning fat. However, you can concentrate on your resistance training and interval training. With the resistance training, you can switch the exercises often. Most people never change the repetition range or the tempo of the exercises. Just by tweaking these elements your body can be shocked into making further changes. This is why the Incinerator has lots of different exercises

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The Incinerator, A Fat Loss Miracle and mixes the reps, tempos and order of the exercises. All these things will help you continue with your results. With the interval training I recommend one minute of work and 2 minutes of rest. However, you dont have to stick to this forever and I dont recommend you stick to it forever. Mix up the times, try 30 seconds work and 30 seconds rest for example. Stick with interval training but mix the time of each interval or rest period. Another example to keep your body progressing is to go faster on the work phase; you can also apply this to the rest phase. 3. Try for a personal best each workout. One of the reasons I want you to write down your workouts is so that you can see what you did last time and try to improve on this. Increase the weight, or go faster on the intervals, what ever it might be you should be trying to improve on your previous workouts. With the above in mind you should be able to keep your body burning excess fat again and say goodbye to any stubborn plateaus. You HAVE to measure your progress on a weekly basis so that you know if you have hit a plateau early otherwise you may waste weeks of effort before you have even realized.

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Final Thought
I really hope this training manual has given you a better understanding of how to train and get better results. I want you to make the most out of your time and your gym. I wanted to drive home the point that you dont need to spend hours working out but just be effective with the time you have. I also wanted you to understand more about fat loss and how your body works. I have outlined the exercises that are most beneficial to you and if you want the body you dream of, go and take action. You now have the key; you simply need to use it. The journey to a healthy and fat free body is a long one and there will be times when you struggle but keep with it. I encourage you to jump back on and keep the momentum going, and if you do get stuck feel free to email me, I will help you as much as I can. Dont just contact me if you are stuck though, I would love to hear success stories. Please let me know about how well you are doing and how much this system has helped you.
To your success,
Gavin Walsh
Gavin Walsh Fat Loss Expert BSc (Hons), Dip PT, Dip ST gavin@gavinwalsh.co.uk

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About The Author Gavin is one of the countries leading fitness experts and runs his personal training company in London. As well as offering one to one training (www.gavinwalsh.co.uk), Gavins company runs outdoor fitness boot camps throughout central London (www.thebootcamp.co.uk).
Gavin has a Sports Science degree from the University of Staffordshire and a personal training diploma from the UKs leading provider Premier Global International. He has a thirst for knowledge and you can often find him scouring the net and flying off to America to find new and exciting ways to help achieve further success for his clients.

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Measurement Sheet
Below you will find a table that will allow you to enter your measurements week by week. This is a great way to measure your progress. If you follow the program consistently over the 12 weeks you will see these figures drop each week. Dont worry if not all the figures drop, as long as the majority of them do you are on the right track. You can measure your circumferences with a tape measure in inches or centimeters. Make sure you double check each measurement and try to measure at the exact same point each week. Date Weight Body Fat Chest % Belly Button Belly (Widest point) Bum (Widest Point) Thighs

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Workout A (Weeks 1-4) Print page x 6

Order A1 A2 B1 B2 C1 C2 Exercise Squats Press ups Lunges Seated Row SB Leg Curl Plank Sets 2-3 2-3 2-3 2-3 2-3 2-3 Reps 12 12 20 12 8 45 secs Tempo 221 212 212 222 222 ---Rest 30 45 30 45 30 30
Note:
Order
Exercise
Set 1 (weight lifted and for how many reps)
A1 A2 B1 B2 C1 C2
Squats Press ups Lunges Seated Row SB Leg Curl Plank

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Workout B (Weeks 1-4) Print Page x 6

Order A1 B1 B2 C1 C2 Exercise Deadlifts DB Row Step ups DB Shoulder Press Leg Curl Sets 3 2-3 2-3 2-3 2-3 Reps 12 12 12 each 12 8 Tempo 202 212 211 212 222 Rest 45 30 45 30 45
Note:
Order
Exercise
A1 B1 B2 C1
Deadlifts DB Row Step Ups DB Shoulder Press SB Leg Curl
C2

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Order A1 A2 B1 B2 C1 C2 Exercise Squats DB Chest Press Barbell Row Lunges DB Shoulder Press DB Step up Sets 2-3 2-3 2-3 2-3 2-3 2-3 Reps 8 8 8 8 8 8 each Tempo 221 212 122 222 212 ---Rest 15 60 15 60 15 60
Note:
Order
Exercise
A1 A2
Squats DB Chest Press Barbell Row Lunges DB Shoulder Press DB Step Ups
B1 B2 C1
C2

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Workout B (Weeks 5-8) Print page x 6

Order A1 B1 B2 C1 C2 Exercise Deadlifts DB Row Leg Press DB Pullover Lunges (twist) Sets 3 2-3 2-3 2-3 2-3 Reps 8 8 8 each 8 8 Tempo 201 212 211 212 242 Rest 60 15 60 15 60
Note:
A1, A2, are what is known as super sets and should be performed together with minimal or no rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range you should lower the weight.
Order
Exercise
A1 B1 B2 C1 C2
Deadlifts DB Row Leg Press DB Pullover Lunges (with a twist)

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Order A1 A2 B1 B2 C1 C2 Exercise RDL Press up Seated Row Bulgarian Squat SB Leg Curl SB Jack knife Sets 3 3 3 3 2-3 2-3 Reps 10 10 10 10 10 10 Tempo 312 132 222 232 223 222 Rest ---45 ---45 ---45
Note:
A1, A2 are what is known as super sets and should be performed together with minimal or no rest in between. Tempo refers to lifting speed. The first number is the lowering phase, the second number is the pausing of the movement and the third number is the lifting phase in the movement. Therefore a 202 would be 2 seconds lowering, 0 seconds pausing and 2 seconds lifting back to the start position. Reps refer to the number of times you should perform the exercise continuously. If you can lift more than the prescribed range you should increase the resistance. Likewise, if you cant perform the prescribed range, you should lower the weight.
Order
Exercise
A1 A2 B1 B2
RDL Press Up Seated Row Bulgarian Squat SB Leg Curl SB Jack Knife (option with press up)
C1 C2

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Workout B (Weeks 9-12) Print page x 6

Order A1 A2 B1 B2 C1 C2 Exercise Squats Incline Chest Press Sets 2-3 2-3 Reps 10 10 10 10 each 10 20 Tempo 211 212 212 211 212 slow Rest ---45 ---45 ---45
Pull ups/Lat Pull down 2-3 Lunges 2-3 BB Shoulder Press Russian Twists 2-3 2-3
Note:
Order
Exercise
A1 A2
Squats Incline Chest press Pulls Ups or Lat Pull Down Lunges BB Shoulder Press Russian Twists
B1
B2 C1
C2

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Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

The Incinerator and how it works

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

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Why diets always fail

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

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Fat loss psychology

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

So, how can you stop sabotaging yourself?

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Can you see the difference between them?

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Fat loss nutrition and Incinerate in 30

Gavin Walsh Personal Training 2008

Lets take a look at some of the essentials

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Gavin Walsh Personal Training 2008

Dairy Eggs Butter Yoghurt

Meat Beef Chicken Turkey Lamb Haddock Sardines Mackerel

Fruit Apple Avocado Lemon Lime Orange Grapefruit

Others Olive Oil Sea Salt Black Pepper

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

Gavin Walsh Personal Training 2008

The Incinerator, A Fat Loss Miracle

The Incinerator Cardio System

The Incinerator, A Fat Loss Miracle