Bodyweight 500 Metabolic Fat Burner Workout Program by Your Fitness University

Copyright, My Fitness Hut, 2012. All rights reserved. No part of this book, except for brief credited quotations, may be reproduced without prior approval from the author or publisher. Published by Mark Dilworth and My Fitness Hut in the United States of America. www.yourfitnessuniversity.com

Bodyweight 500 Metabolic Fat Burner Workout by My Fitness Hut Table of Contents Introduction – Mark Dilworth and Metabolic Workouts 1. Setting Fitness Goals and Getting Started

2. Basic Nutritional Guidelines

3. My Fitness Hut’s Metabolic Workout Guidelines

4. My Fitness Hut’s Bodyweight 200 Metabolic Workout

4. My Fitness Hut’s Bodyweight 300 Metabolic Workout

4. My Fitness Hut’s Bodyweight 500 Metabolic Workout

5. My Fitness Hut’s Metabolic Interval Cardio

6. Exercise Illustrations 7. My Fitness Hut

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About Mark Dilworth and Metabolic Workouts I am a Performance Enhancement Specialist and former NCAA Division I athlete. We all want that body! What body, you ask? That cut, ripped, lean, toned, etc. body. There are many different words for it and we want varying degrees of that body type. Bodybuilders are probably the most extreme when it comes to "getting cut" for competition. Athletes need the lean body type to compete at a high level. Others want the lean body type because it looks good. For everyone, the lean body type will bring good health which is the most important thing! If you want to take your workouts to a higher level and blowtorch body fat, my Bodyweight Metabolic Workouts are what you need. Hereâ&#x20AC;&#x2122;s what the research says: a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods. Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time. b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout! c) Long, traditional 1-2 hour workouts can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods. Forget about weight loss and concentrate on fat loss. Building muscle mass will burn the fat and permanently speed up your metabolism. Don't let fear stop you from reaching your fat loss and fitness goals! The information in this fitness program is for educational purposes only. This information is not intended to diagnose an illness or injury. You must get medical clearance before beginning this exercise and nutrition program. This program is intended for individuals age 18 or older. ÂŠ Bodyweight 500 Metabolic Fat Burner Workout by My Fitness Hut, 2012. All rights reserved.

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About Mark Dilworth and Metabolic Workouts The information in this fitness program is not intended to replace any fitness program that has been prescribed by your physician. If you are taking medications, you must get medical clearance before beginning this program. You are responsible for performing the exercises in this program correctly and safely. Make sure that any equipment used is in safe working condition. Always warm up prior to a strength or cardio workout. You may need a fitness professional to show you correct exercise technique. If you experience dizziness, nausea, shortness of breath or other medical problems, stop exercising immediately and consult your physician. You must get a complete physical exam and medical clearance to use this program if you are sedentary, have hypertension (high blood pressure), high cholesterol, diabetes, osteoporosis, coronary artery disease, peripheral arterial disease, arthritis, pregnant, obese or over 30 years old.

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1. Setting Fitness Goals and Getting Started Here is my top 10 list to get you started on the way to Blasting The Fat and getting the lean and toned body that you want: 1) Make a commitment to fitness training. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way. 2) Be willing to change your eating habits! Sixty to 70% of your fitness goal success or failure will depend on good nutrition. 3) You must change your body composition! You must increase muscle mass to become a “fat-burning machine.” 4) You must do more than cardio exercise to burn body fat and change your body composition! 5) Make a commitment to full-body strength training! Among other things, it burns fat, builds muscle and speeds up your metabolism. You may also need to change the way you workout. If you are used to working out at a slower pace, speed it up! 6) Keep a food journal. This will help you keep track of your eating habits and help you make needed changes. Keeping a food journal is critical for helping you succeed. 7) Find out your basal metabolic rate (BMR) and calorie needs. Your BMR is the amount of daily calories your body needs to maintain itself. You can calculate your BMR and calorie needs at my site: http://www.yourfitnessuniversity.com/medicalissues.html 8) Do the workouts as they are laid out. I have designed these workouts to be very intense and burn major calories. 9) Find an accountability partner such as a friend or personal trainer. This is also a critical step to help you succeed. Don’t try to do this program alone! 10) Get a fitness assessment performed by a certified personal trainer to identify your postural deficiencies, muscle imbalances, etc. The trainer can also tailor this program to your individual needs. Testimonials!!

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2. Basic Nutritional Guidelines Once you find out your BMR, you are on your way! If you consistently eat more calories than you burn (caloric surplus), you will gain weight. Daily exercise can help you burn calories and achieve your caloric deficit! If you only eat 1000 daily calories (starvation mode), your body will store fat to survive (i.e., that is not enough food) . Maintaining a caloric deficit on most days of 400-600 calories will help you burn fat and maintain your energy during the day. Using one day per week to be in caloric surplus will not hurt your fat loss efforts Here are some helpful eating tips: 1) DON'T SKIP BREAKFAST (or any other meal). It keeps your metabolism ramped up. Eat meals every 3-4 hours to keep your energy level during the day. 2) Eat your food on a plate, not in a bag or jar. It helps you eat healthier. 3) Eat with a purpose---the purpose of health and fitness! 4) Eat servings of a fruit or veggie at every meal. 5) Eat protein with every meal. It helps you eat less (fuller for longer). 5) Eat "heart-healthy" unsaturated fats. 6) Eat fast food as little as possible. 7) If it's fried, let it slide! 8) Eat lean meats like skinless chicken breast, white turkey and lean beef. 9) Eat healthy snacks like almonds, walnuts and low-fat yogurt. 10) Eat until you are full, not stuffed. If you need more help, I highly recommend this FREE DOWNLOAD from nutrition expert, Isabel De Los Rios:

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2. Basic Nutritional Guidelines Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise, salad dressings Add these type foods: salad greens, oatmeal, almonds, walnuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea! Try your best to get the nutrition you need from the food you eat! Other Recommendations: --Drink half your weight in water every day. So, if you weigh 140 pounds, drink at least 70 ounces of water every day (Critical)! --Sleep 7-8 hours every night so your body will operate as it should! --eat within 30-45 minutes after a strength workout (meal replacement protein/carb shake works) --Discuss supplements with your doctor. Don't try to lose weight or treat serious medical conditions with supplements. Many people take supplements because their diets are lacking certain nutrients or they are trying to reach some exercise goal. When choosing supplements, always look at the active ingredients on the label. Also, some herbal supplements have side effects. --Look at the GRAS (Generally Regarded As Safe) supplement list published by The U.S. Food and Drug Administration. The supplements that I take and recommend to clients are multivitamins, fish oil and green tea. Notice that these supplements are great for health benefits and have nothing to do with weight loss!

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My Fitness Hut’s Metabolic Fat Loss Workout Guidelines 1) A strength training workout should not exceed 1 hour. An interval cardio workout should not exceed 20 minutes. Always do the prescribed warm up on the workout program. 2) Start at the level you are physically capable of handling. Some are ready for Bodyweight 500 right away. 3) Do strength training workouts 3 days a week such as M-W-F. 4) Do interval cardio workouts 2 days a week such as Tu-Th. 5) Do strength training and interval cardio workouts on separate days. You should have at least 1 day of rest per week. 6) You may do “active rest” on your days off. Walking for 30 minutes is ideal. 7) Follow the exercise programs as they are laid out. This includes taking the prescribed rest periods and doing the repetitions at the prescribed tempo. A 1-1-1 tempo means that you lower the weight or body for 1 second (eccentric contraction or force reduction), hold the weight or body static for 1 second (isometric contraction, or force stabilization) and lift the weight or body for 1 second (concentric contraction or force production). If the prescribed tempo is “FAST” then do the exercise at full speed.

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My Fitness Hutâ&#x20AC;&#x2122;s Metabolic Fat Loss Workout Guidelines

Do static stretches after your workout to return your muscles to their normal length. SMFR means Self Myofascial Release with foam rolls. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR: 1. SMFR releases tension in your muscles due to overuse, tightness and aging. 2. The SMFR process restructures and realigns your skeletal system. 3. The SMFR process improves balance and body awareness. 4. SMFR can be used in the rehabilitation process and massage therapy. 5. SMFR can be used for Pilates exercises. Here is an example of a SMFR hamstring exercise:

1. Place hamstrings on the roll with your hips unsupported. 2. Crossed your feet to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. For more help with flexibility, download your Free ebook from The Stretching Institute:

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4. My Fitness Hut’s Bodyweight 200 Metabolic Fat Burner Workout Workout Dynamic Warm Up – 5 minutes Jump Rope, 3 minutes Run-in-place, 3 sets/15 seconds each Workout – 25 minutes, circuit-style. Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 2 times. 1. 2. 3. 4. 5. 6.

Bodyweight Squats, 1/1/1, 30 repetitions Pushups on Dumbbells, 1/1/1, 20 repetitions Squat Jumps, Fast, 10 repetitions Inverted Rows, 1/1/1, 10 repetitions Walking Lunges, 1/1/1, 10 repetitions each leg Tricep Dips on Bars, 1/1/1, 10 repetitions Cross-Body Mountain Climbers, 1 minute, fast (do this metabolic finisher after 2nd time thru the circuit)

7. Repeat circuit 1 more time.

Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings, quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.

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4. My Fitness Hut’s Bodyweight 300 Metabolic Fat Burner Workout Workout Dynamic Warm Up – 5 minutes Jump Rope, 3 minutes Run-in-place, 3 sets/15 seconds each Workout – 35 minutes, circuit-style. Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 3 times. 1. Prisoner squats, 1/1/1, 30 repetitions 2. Pushups on medicine ball, 1/1/1, 10 repetitions 3. Step Ups (knee high platform), 1/1/1, 10 repetitions each leg 4. Pullups, 1/1/1, 10 repetitions 5. Side Lunges, 1/1/1, 10 repetitions each leg 6. Tricep Dips on bars, 1/1/1, 10 repetitions Thrusters, 1 minute, fast (do this metabolic finisher after the 3rd time thru circuit) 7. Repeat circuit 2 more times.

Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings, quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.

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4. My Fitness Hut’s Bodyweight 500 Metabolic Fat Burner Workout Workout Dynamic Warm Up – 5 minutes Jump Rope, 3 minutes Run-in-place, 3 sets/15 seconds each Workout – 50 minutes, circuit-style. Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 5 times. 1. Bulgarian Split Squats, 1/1/1, 15 repetitions each leg 2. Pushups on Medicine Ball, 1/1/1, 20 repetitions 3. Step Ups with Knee Lift (knee high platform), 1/1/1, 10 repetitions each leg 4. Pullups, 1/1/1, 10 repetitions 5. Clock Lunges, 1/1/1, 5 repetitions each leg 6. Tricep Dips on Bars, 1/1/1, 10 repetitions Squat Jumps, 45 seconds, fast (do this metabolic finisher after the 5th time thru circuit) 7. Repeat circuit 4 more times.

Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings, quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.

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5. My Fitness Hut’s Metabolic Interval Cardio Workout Level 1 Running outside on grass is the most effective for body fat burn. Treadmill would also be a good choice. Your maximum training heart rate is figured by subtracting your age from 220. So, if you are 30 years old, your maximum training heart rate is 190 (220 – 30). Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Speed

Intensity

Warm Up

30%

Warm Up

40%

Warm Up

50%

Warm Up

60%

Warm Up

60%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

30%

Slow

30%

Fast

90%

Slow

50%

Cooldown

30%

Cooldown

30%

Cooldown

30%

Cooldown

30%

Cooldown

30%

6. Exercise Illustrations Bodyweight Squats

Start with feet slightly wider than shoulder width apart and toes slightly pointed out. Squat down as if sitting in a chair. Keep your chest out, looking straight ahead. Keep the natural arch of your back. Contract your glutes and push yourself back up to the starting position. Thatâ&#x20AC;&#x2122;s 1 repetition.

Pushups on Dumbbells

Lie chest-down with your hands at shoulder level, palms on the dumbbells and slightly more than shoulder-width apart, your feet together and parallel to each other look forward. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten out. ÂŠ Bodyweight 500 Metabolic Fat Burner Workout by My Fitness Hut, 2012. All rights reserved.

6. Exercise Illustrations Squat Jumps

Start with feet slightly wider than shoulder width apart and toes slightly pointed out. With hands behind head and elbows out, squat down as if sitting in a chair. Keep your chest out, looking straight ahead. Keep the natural arch of your back. Contract your glutes and explosively jump as high as you can. Repeat immediately.

Pullups

Grip the overhead handles wider than shoulder width apart, with your palms turned away from you and hang with your ankles crossed. Movement: - Exhale as you bend your elbows and pull your shoulder up towards the handles. Inhale as you slowly lower yourself back down to the starting position. Repeat as required. ÂŠ Bodyweight 500 Metabolic Fat Burner Workout by My Fitness Hut, 2012. All rights reserved.

6. Exercise Illustrations Walking Lunges

Inverted Rows

–Hang from the bar (back to the ground but not touching) and pull your chest up to the bar. –Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don’t drop the head or jut it forward.

6. Exercise Illustrations Prisoner Squats

Start with feet slightly wider than shoulder width apart and toes slightly pointed out. Hold your hands behind your head with elbows out. Squat down as if sitting in a chair. Keep your chest out, looking straight ahead. Keep the natural arch of your back. Contract your glutes and push yourself back up to the starting position. Thatâ&#x20AC;&#x2122;s 1 repetition.

Cross-Body Mountain Climbers

--Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. --Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. ÂŠ Bodyweight 500 Metabolic Fat Burner Workout by My Fitness Hut, 2012. All rights reserved.

6. Exercise Illustrations Step Ups With Knee High Platform

Stand with your feet shoulder width apart in front of a flat bench or step. Exhale as you take a large step onto the bench with your right foot. Donâ&#x20AC;&#x2122;t put your left foot on the bench. Inhale as you return back down to the starting position.

Thrusters

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Movement: Bend at your waist to place your palms shoulder width apart on the floor. In one motion extend your legs back to resume a push up position. In one motion pull your feet back in to their original position, and straighten your legs back into a standing position. Repeat as required.

6. Exercise Illustrations Side Lunges

Stand with your arms in front of you. Movement: Inhale as you bend your right knee and lower yourself down until it is at a 90-degree angle. Exhale as you press yourself back up to the starting position. Repeat on other side as required.

6. Exercise Illustrations Bulgarian Split Squats

Start with one foot on a bench and one foot on the floor. Squat down until front leg is about 90 degrees. Keep your chest out, looking straight ahead. Keep the natural arch of your back. Contract your glutes and push yourself back up to the starting position. Thatâ&#x20AC;&#x2122;s 1 repetition for one leg.

Pushups on Medicine Ball

Keep your body straight with your arms extended and hands on medicine ball, your feet parallel to each other. Keep your legs straight and your toes tucked under your feet. Try not to bend or arch your upper or lower back as you lower your body. Pause for a moment and raise your body back up.

6. Exercise Illustrations Clock Lunges

Start by standing with your feet shoulder width apart. Step forward with right foot (12 o’clock) and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. Also lunge at 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Step forward with left foot and lunge at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout.

Tricep Dips on Bars

With your hands at your side, cross your feet, tuck your legs and lower your body while keeping it upright at all times.

7. My Fitness Hut For more help, download your Free Lean Body Secrets Book now! http://www.yourfitnessuniversity.com/lean_body_and_six_pack_abs.html

Mark Dilworth, Performance Enhancement Specialist and Former NCAA Division I Athlete. I have trained several youth, high school and college athletes as well as those who want general or competitive fitness. I can be reached via email at mark@yourfitnessuniversity.com or by phone at 512-289-8879. You can also visit FITNESS HUT CENTRAL at http://www.yourfitnessuniversity.com which has links to sites for my fitness blogs, general fitness and womenâ&#x20AC;&#x2122;s fitness.