Welcome to the Challenge Fat Loss Community!

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2 Disclaimer: See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician. These recommendations are not medical guidelines. This book is for educational purposes only. You must consult your physician 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. All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility for their safety and know their limits. 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 physician. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer. Don t perform any exercise without proper instruction. Always do a warm-up prior to your workout session and end with a stretching cool down segment. Safety First You will only get positive results from this program if you are performing the exercises correctly. Here are a few tips for you to maximize your results: 1. Check with your doctor before starting any new exercise or diet program. 2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT do exercises that you don t understand how to do. 3. If something hurts do not do it. You must understand the difference between muscle fatigue and injury. Always error on the side of caution if you feel pain. 4. This program has the potential to be used with those new to fitness as well as those that are very fit. Start off conservatively and increase intensity as you go. 5. We can do it all ; however, we may need an extra day of rest between workouts so feel free to take a day of active rest between workouts if you aren t up to the workout. Active rest is an activity that is low intensity calorie burning in nature such as walking. 6. Use proper exercise form and train conservatively in all workouts. 7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 8. Do NOT do interval training more than 4 times per week. 9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down. 10. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program. Welcome to the Challenge Fat Loss Community!

3 Hi, my name is Shawna Kaminski, and I m a two-time winner of the Toughest Calgarian Alive competition, bodybuilding champion, author and researcher, and I m considered one of the top authorities on fat loss. I also happen to be a 50-year-old mother of two and I m as lean today, with defined abs and all, as I was when I d competed. I m not an anomaly. I ve simply discovered a better and much faster way to burn fat while maintaining a muscular and athletic body. I ll share my #1 metabolism boosting and muscle-sparing secret with you. A little bit about me: I ve spent the last 25 years studying and researching the science of fat loss NOT WEIGHT LOSS, but actual physique enhancing, muscle defining fat loss the kind that turns heads and gets people s attention when they see you coming. The number one reason you're not burning fat is You re not doing the right exercises that really boost your metabolism and put you into Afterburn. All exercises are not created equally. In fact what you probably didn t know is that some exercise and workout programs can literally double and, in fact, triple your fat burning capability for as much as 36 hours straight. If you re still working out the old fashioned away by either going on long jogs several times per week, or maybe you re heading to the gym where you hop on the treadmill, bike, or elliptical machine for 30 to 60 minutes at a time at your target heart rate. You re wasting your time. There s no such thing as a target heart rate or fat burn training zone. There s no hidden mechanism in your body that knows when you re in your target heart rate zone and magically starts burning fat. Jogging biking treadmills are all steady state cardio and a waste of time. And any time that you keep your heart rate steady, even if it s elevated, your body is still going to attempt to adapt to it and ultimately

4 give you diminishing results which is why your workouts have gotten stale and have stopped producing results. Steady state cardio does not work for fat loss. That s a fact and it s been proven by science time and time again. High Intensity Interval Training on the other hand is a whole other animal. Short bursts of intense workouts that spike your heart rate up and down called HITT (high intensity interval training) works to melt fat off your body and fast, but that s only half of it. When you re doing the cardio machines you re ONLY burning calories while you re working out on that treadmill or bike. However, what you want is to burn fat while you re exercising AND even afterwards, when you re not working out. If you blast your body into Afterburn during your workout using HITT style workouts, you can keep burning fat and keep your metabolism on overdrive for up to 36 hours post exercise. New research has proven the science behind Afterburn. The goal with HIIT is to create EPOC or Excess post-exercise oxygen consumption; (informally called Afterburn) and defined by Wikipedia as; a measurably increased rate of oxygen intake following strenuous activity intended to erase the body s oxygen deficit. In other words, the right combination of exercises at the right level intensity = massive fat burn for a PROLONGED period of time up to 36 hours of increased and elevated metabolism. But M²A is more than just Afterburn it s like Afterburn on steroids. The Science Behind Muscle Metabolism Acceleration M²A It s cleverly simple really to build muscle and get an athletic body you ve got to first challenge your muscles and break them down. The soreness that you feel the days following a good resistance-training workout are microscopic tears in your muscle fibers. As your muscles recover and rebuild they become stronger, tighter and more defined thereby giving you a lean and athletic body. Simple.

5 I say it s simple because every single person who works out has a lean athletic body under all of that fat. See, building the lean muscle isn t the problem for most people. Stripping the fat is. Here s the secret you will pair up HIIT with all it s benefits, along with strength training moves to increase lean muscle in workouts that are short and intense (20 minutes or less). My system utilizes exercises with opposing muscle groups with back to back exercises so that there s practically no rest period, which creates a perfect fat burning storm for your cardio system as we re working your upper body, your lower body muscles are resting and then vise versa. Throughout every workout your heart rate is kept elevated with periodic spikes built in to force your body into serious Afterburn. During the entire time you re not just working your cardio system, but you re also taxing your strength and muscular system encouraging your body to build lean, strong, defined muscles. Here s what happens during the actual workout your ANAEROBIC ENERGY system is tapped into to create LACTIC ACID. Stay with me now lactic acid is a pre-cursor to GROWTH HORMONE GH (growth hormone) is paramount to the burning of body fat and building of lean muscle tissue and compelling research shows that during short intense bursts of exercise is when your body releases Growth Hormone the most. However if you continue at that pace past 30 minutes, then your workouts can get counterproductive and you may end up losing muscle because your body begins to produce the stress hormone, cortisol. After 30 minutes of intense and challenging workouts your body begins to produce more cortisol thereby suppressing your growth hormone levels. Not only is cortisol responsible for suppressing growth hormone it s also known to suppress testosterone production and to top things off, cortisol is the king of breaking muscle down. Muscle break down and lowering fat burning hormones are not what you want from your workout. That s why I created an extreme fat burning workout program that covers all the bases The workouts are short but very intense- You re going to increase lactic acid build up, naturally boost growth hormone levels, and you ll increase your testosterone output (your muscle sparing and fat burning hormone) Every follow along workout I put you through will only take 20 minutes or less to make sure that cortisol levels stay low so that you don t waste an ounce of muscle. And last but not least these exercises and workouts are anything but boring.

6 So It s Time To Break The Myths Fat Loss Myth #1: You gotta train in the fat burning zone. Truth is, there isn t one. Like we talked about a moment ago cardio on a treadmill, bike, or elliptical machine is a total waste of time. Study after study has proven that steady state cardio at your target heart rate zone is a total waste of time. Fat Loss Myth #2: Training LONGER means MORE calories are burned. Studies once tried to prove that you use more energy from fat when in the fat burning zone. Theoretically, it takes up to 15 minutes of steady state cardio to get into the zone. In this first 15 minutes you burn mostly carbohydrates for energy. Then you need to stay in the fat burning zone doing mind numbingly boring steady state cardio for an additional minutes to begin to burn fat as an energy source and get maximum benefit. Do you really have that kind of time spare? Fat Loss Myth #3: You can burn calories strictly from fat stores. More recent studies have shown that although you burn LESS calories DIRECTLY from fat when you train at an increased intensity, you BURN MORE CALORIES OVERALL in a SHORTER amount of time. So, you ll use a COMBINATION of carbohydrate and fat as energy sources, but your overall caloric out put will be greater when you do HIIT, or high intensity intervals. Fat Loss Myth #4: You MUST do cardio after your strength training. By now you know that s the biggest myth of all. Sure traditional steady state cardio burns calories, but it s the most inefficient way to burn calories; once you stop your cardio session, the calorie burning stops too. The best and most lasting way to get lean is to build muscle tone metabolically active tissue that burns calories around the clock and to blast your body into Afterburn, which will boost your metabolism and turn up your fat burning furnace for up to 36 hours. Fat Loss Myth #5: Aerobic training is the ONLY way to get lean. In fact, some studies show that aerobic training has been shown to be counter-productive to your ability to get lean. Appetite is increased with aerobic training, but you won t get the benefit of Afterburn if you re in the so-called fat burning zone. Often you ll eat more, but not burn more calories, there by negating the benefit of your aerobic workout. Fat Loss Myth #6: The Treadmill and other cardio machines are the best for fat loss. Wrong. Even if you re doing intervals on these cardio machines, they re boring and it s difficult to maintain any intensity or enthusiasm on them for any length of time. Usually you ll drop down into steady state cardio on cardio machines. In addition, you ll open yourself up to overuse. Fat Loss Myth #7: Anaerobic training can t be used for fat loss. The latest research is showing that fat loss is related to hormones. As we age we produce less growth hormone in our bodies. One of the best ways to fight aging and reduce belly fat is to increase GH (growth hormone).

7 Increased GH production can lead to 1. Increases in muscle tone 2. Increased lipolysis (fat-burning) 3. Increased protein synthesis (i.e. absorption and utilization) 4. Efficient gluconeogenesis in the liver, which increases insulin sensitivity and enhances your body s ability to use glucose (sugar) as fuel 5. Stronger bones by increasing calcium retention 6. Stronger immune system We can increase GH through anaerobic training. You know that burning feeling you get in your muscles when you train with intensity? That s your body switching into the anaerobic energy system and creating a by-product called lactic acid. What s great about lactate, or lactic acid is that it s a precursor to GH. In a nutshell, this is the M2A system and it works. I ve given you one of my favorite Challenge Fat Loss workouts. It s time to get moving! Here s the description of the workout that you ll find in the follow along video: Ab -solutely Body Weight Equipment: None Warm up Set your timer for 30 seconds with a 10 second transition. Repeat this set six times: Bodyweight squats or squat jumps Mountain climber Burpees Wall sit Spider crawl Cool down

8 What Should I Eat? Last but not least, I wanted to share five of my top nutrition tips for you. As you re well aware, eating is more than half the battle once you re exercising. You can sabotage your sweaty efforts with poor nutritional choices. What ever you do, make sure that you re doing these five things: Eat Protein. Protein is key to leanness. Upping your protein intake will help protect your muscles from breakdown when your calories are down. Protein also stimulates glucagon secretion which will help liberate stored energy. I don t mean that you have to sit down to a steak every time you open your mouth, there are plenty of ways to increase protein intake. You can take a look at some of my favorite choices below: -Greek yogurt (this is creamy, low fat, low carb goodness!) -fish, fish, fish (cold water fish!) -egg whites, hard boiled eggs -beans and legumes -quinoa -low fat or no fat dairy, like skim milk -skim or low fat cheese -high quality, low carb protein powder Eat Less than 30g of Sugar per day. The sugars you don t need to worry about which occur naturally in foods include: fresh fruit, frozen fruit, veggies, and low fat milk. The BAD sugars: soda, cereal, candy, ketchup, syrup, juice, and many more. Check Labels. Eat Fat. Fat helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet. Lose the liquid calories. Cut out sodas, diet sodas, and alcohol, fruit drinks. Get your calories from food that is more satisfying and nutritionally dense. Drink water! Dehydration is a killer. It makes you tired mentally and physically. Plus drinking water has a thermogenic effect so you can burn some extra calories while you hydrate. Plan ahead. Plan your meals and carry snacks. Who knows when you re going to be stuck in traffic or running late and need something to eat? If you have a few snacks with you, you won t be tempted to stop and fill up on junk. In Conclusion I look forward to having you as an active member of the Challenge Fat Loss community. Remember that I ll be in touch with you often. My goal is to help you meet your fitness and fat loss goals. Join me on Facebook! Post any questions you have or message me with your concerns and I ll do my best to help you. Stay close to my blog: Comment on my posts and ask questions! This helps me provide the content that YOU need. Sincerely, Shawna K