(25-Day Fast Weight Loss Diet) Training & Exercises

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1 (25-Day Fast Weight Loss Diet) Training & Exercises At Last! Discover How You Can Lose Up To 5-11 Kg Of Fat In 25 Days With The Most Strategic, FASTEST Weight Loss Program EVER Developed and Literally Burn Fat EVERY Minute Of Every Day -- All The While Eating WHATEVER You Want Every Fifth Day By Dr. ELA MARIS (Nutrition Biochemist) WeightLossNigeria.com

2 Medical Disclaimer This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is a not a medical doctor, registered dietitian, or clinical nutritionist; the author is a biochemist, a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD, or CCN) for your special nutrition program. Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physician s clearance before beginning an exercise program. The American College of Sports Medicine (ACSM) recommend that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. The author, publisher (Dr. Ela Maris) and TLN Fitness Services and its affiliates shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

3 Copyright 2012 and Beyond. TLN Fitness Services All Rights Reserved Retail Price: N5,500. This is NOT a free e-book. This report is for TLN Fitness clients only You do NOT have resale rights to this product. No unauthorized reproduction or distribution is permitted. Copyright violation and illegal distribution will be prosecuted

4 Greetings, Salutations to you! Welcome to the Training Manual for the 25-Day FAST Weight Loss Diet! This document contains all of the information for all exercise training sessions that accompany the FWLD. As mentioned in the Diet Manual, each specific day of the FWLD is strategically paired with a corresponding type of exercise. Before we start I just wanted to ease your mind on these exercises and give you some guidelines: 1. Both men and women can do these exercises 2. The exercises are simple to do but not so easy. Meaning that some of the exercises would be strange to you but try as much as possible to mimic the exercises 3. Do not do the exercises if you feel dizzy and do deliberate breathing when performing the exercises because many people tend to hold their breaths when performing exercises 4. Always keep 1-2 bottles of water with you and drink while exercising 5. You may experience some body pains after 1-2 days of performing the exercises, its normal and bearable. The best way to kill the pains is to CONTINUE the exercises the next day and the day after, otherwise the pains may increase and that may reduce your desire to continue the program = ZERO results Hope its clear? In this manual, I would give you the exercise plans per day in two formats: 1. Exercise description with pictures 2. Video links for each exercise ( you can watch online or download to your computer)

5 You can do all the exercises at home and from a gym. Most times I do them at home but when on holidays I sometimes use a gym for additional motivation. You would need dumbbells to do all the exercises in this program, without which you won t get the super-fast weight loss result. Dumbbells: For women you need to get a set of 3kg and 4kg dumbbells for a start and for men, you need to get a set of 4kg and 5kg dumbbells This is what dumbbells look like: So, without further delay, let s get into it. Dr. Ela Maris Nutrition Biochemist Author 101 Flat Belly and Fat Loss Cooking Nigerian Recipes (Calls from 3pm 6pm Weekdays ONLY& SMS 24 hours) support@weightlossnigeria.com

6 Lactic Acid Training So, for most exercises, you ll be lifting the weight(s) in form of dumbbells and also lowering the dumbbells. Here s the tempo on how to do it. Lift the weight over a period of 3 or 4 seconds, and lowering quickly but safely usually about 1 second. During the 25-Day FAST Weight Loss Diet, you ll be performing Lactic Acid Training on your Protein-only Day and the Fast Day. Density Training You will perform this exercise on your Cheat day but you would increase the dumbbell weight for the second session of exercises. For example if you started by using the 3kg dumbbell for the first of exercises, you will use the 4 kg dumbbell for the second set of exercises. Strength Training You will be performing this type of exercise on your Shake Day. Training with heavy weights is an extremely essential and unfortunately frequently overlooked aspect of fat loss programming. This will help you build some lean muscle and give you a fit and toned look. Have you ever seen someone who lost weight having a flabby body or shaky shaky body? Its because they did not use weights during their exercise program. So you get the best benefits using our program, you lose weight and get toned by replacing your fat cells with lean muscle. By the way muscle tissue occupies less space than fat. NOTE: Do not use weights you can barely lift. E.g do not use dumbbells you cannot lift more than 12 times at a go.

7 Dynamic Training You will perform this exercise on your Moderate Carb day. On this day you will be using a bigger space to perform your exercises. The Dynamic Interrupt and Finishers These types of exercise are something you will perform in between two circuits of exercises. High Intensity Interval Training (HIIT) and Cardio Guidelines To recap, additional cardio sessions are recommended on the following days: Fast Days: Afternoon HIIT and Evening Lower-Intensity Cardio Shake Days: Afternoon or Evening Lower-Intensity Cardio Protein-only Days: Afternoon or Evening Lower-Intensity Cardio Examples of the longer-duration slower cardio session are the aerobic exercises such as going on the treadmill, dancing, jogging, skipping, playing football, lawn tennis, swimming or any other low heart rate exercises done for only 30 minutes. For the HIIT Workouts, being that there are 5 Fast Days on the program, I have provided 5 different HIIT parameters below. You can choose anyone of them that best suits you: HIIT Workout 1 Work to Rest Ratio 1:1 Run hard for 2 minutes; walk for 2 minutes; repeat 5 times*

8 HIIT Workout 2 Work to Rest Ration 1:2 Run for 30 seconds; walk for 60 seconds; repeat times* HIIT Workout 3 Work to Rest Ratio- 1:2 Run 20 seconds; walk 40 seconds; repeat times* HIIT Workout 4 Work to Rest Ratio- 1:1 Run 20 seconds; walk 20 seconds, repeat times* HIIT Workout 5 Work to Rest Ratio- 1:1/2 Run 20 seconds; walk 10 seconds, repeat times* *You can choose other exercise options apart from running, including running on the stairs, cycling, swimming, etc, as your mode of exercise for the HIIT workouts. Just make sure to alternate between doing them for the long (20 seconds) and short durations (10 seconds). Here are a few definitions of some terms: DB means dumbbell Reps means repetitions Secs means seconds in time

9 Density Workout Workout Set A: Set-Up: Perform A1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform A2 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit, INCREASE the weight of dumbbells by 1 kg. Meaning if you used 3 kg dumbbells the first circuit, perform the next set of exercises of the same circuit using 4 kg dumbbells. After your second circuit, rest 120s and proceed to Workout B. Name of exercise Repetition/Time Rest Repeat Rest Notes/Variations A1- Arnold Punch 30 per arm No rest between arms Rest 25 sec 40 per arm 10 secs Hold the non working arm locked out in position A2- Goblet Stationary Lunges Men: Use 4kg the first circuit and 5kg on the next 10 per leg 5 sec between legs Rest 35 sec. 15 per leg 10 secs Women use 3kg dumbbells the first circuit and increase to 4 kg the next one. A3- Lying Hip Raise (single leg) A4- Traveling Hand Walkouts 10 per leg No rest between 10 reps Rest 60 secs and repeat 12 per leg Rest 120 secs No dumbbells used No dumbbells used Workout Set B: Set-Up: Perform B1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform B2 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit, INCREASE the weight by 1 kg and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. After your second circuit, rest 120s and proceed to Workout C

10 Name of exercise Repetition/Time Rest Repeat Rest Notes/Variations B1- Dive Bomber Push-Up 10 reps or 40 secs Rest 40 secs. 12 reps or 50 secs Rest 40 secs. No weights used 10 per leg or 20 secs per leg B2- Bulgarian Split Jump Men: Use 4kg the first circuit and 5kg on the next 5 sec between legs Rest 20 sec. 15 per leg or 30 secs per leg 5 sec betwee n legs Rest 20 sec. Women use 3kg dumbbells the first circuit and increase to 4 kg the next one. B3- Bicep Curls 20 reps or 45 secs. Rest 60 secs and repeat. 30 reps or 60 secs. Rest 120 secs 3kg dumbbells for women and 4 kg for men and both increased by 1kg in the second circuit Workout Set C: Set-Up: Perform C1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform C2 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 60s and repeat. For your SECOND circuit, INCREASE the weight by 1 kg and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. Name of exercise Repetition/Time Rest Repeat Rest Repeat Notes/Variations C1- DB Squat Tempo: 3 seconds up, 1 seconds down 10 reps 30 secs reps 10 secs. 3kg dumbbells for women and 4 kg for men and both increased by 1kg C2- Floor Press reps 20 secs. in the second circuit 15 reps 20secs Same as above

11 Lactic Acid Workout Workout Set A: Set-Up: Perform workout set A1, A2, A3 in order, resting 10 seconds between exercises and repeat sets A1-3 until you have done it 3 times. After your last circuit, rest 90 seconds and proceed to Dynamic Interrupt and finally to Workout Set B. Name of exercise Repetition/Time Rest Repeat Rest Repeat Notes/Variations A1- Alternating DB Press Tempo: 3 seconds up, 1 seconds down 12 per arm 10 secs 10 secs Hold the non working arm locked out in position A2- Overhead Bulgarian Split Squats Tempo: 3 seconds up, 1 seconds down A3- Bent-over Lateral Raises 15 per side 10 secs 8 reps Repeat A1-A3 Dynamic Interrupt Name of exercise Depth Jumps to Jump Squats Reps/Time 5 reps (repetition) Rest Rest 10 secs Side Plank 25 secs per side Rest 90 secs 10 secs Can use one 4kg dumbbell as the weight. Exercise both sides 90 secs Tempo: 3 seconds up, 1 seconds down Workout Set B: Set-Up: Perform B1, B2, B3 in order, resting 20 seconds between exercises and repeat sets B1-3 until you have done it 3 times. After your last circuit, rest 60 seconds and proceed to Dynamic Finisher and finally to Workout Set C. Name of exercise Repetition/Time Rest Repeat Rest Repeat Notes/Variations B1- Facedown DB Row Tempo: 3 seconds up, 1 seconds down 12 reps 20 secs. 20 secs. Use a bench B2- DB Romanian lifts Tempo: 4 seconds up, 1 seconds down B3- Y-Press Tempo: 3 seconds up, 1 seconds down 15 reps 20 secs. 10 reps Repeat B1-B3 20secs - Rest 60 secs. -

12 Dynamic Finisher Name of exercise Reps/Time Rest Push-up position plank Hold 20 secs. Rest 20 secs Mountain Jumpers 10 reps Rest 20 secs

13 Strength Workout Workout Set A: Set-Up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Repeat this 3 times with no rest in between exercises. After your last circuit, rest 30 seconds and proceed to Dynamic Interrupt. And then proceed to workout B with no rest in between exercises. Repeat 3-5 times and finally proceed to Dynamic Finisher Name of exercise Repetition/Time Reps Set 1 A1- DB Romanian Deadlift 35 reps Tempo: Begin with a weight you think you can lift 10 times and then finish your reps with an increase of 1 kg weight. Reps Set 2 Reps Set 3 A2- Dumbbell Fly Away Tempo: Begin with a weight you think you can lift 10 times and then finish your reps with an increase of 1 kg weight. A3- Floor Press Tempo: Begin with a weight you think you can lift 10 times and then finish your reps with an increase of 1 kg weight. 30 reps 25 reps Dynamic Interrupt Name of exercise Reps/Time Rest Alternating 3-way lunges (bodyweight) 5 reps per side or 90 secs. No weights used Bulgarian Split Jump 10 per leg or 20 secs per leg No weights used

14 Workout Set B: Set-Up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1 and repeat 3 5 times until you have completed the prescribed number of reps for each exercise with no rest in between exercises. After your last circuit, rest 30 seconds and proceed to Dynamic Finisher. Name of exercise Repetition/Time Reps Set 1 B1- Goblet Stationary Lunge 25 reps per leg Reps Set 2 Reps Set 3 Reps Set 4 Tempo: Begin with a weight you think you can lift 10 times and increase it by 1 Kg to complete the reps. B2- Arnold Punch Tempo: Begin with a weight you think you can lift 10 times and increase it by 1 Kg to complete the reps B3- Upright Row Tempo: Begin with a weight you think you can lift 10 times and increase it by 1 Kg to complete the reps 40 reps per arm 30 reps Dynamic Finisher Name of exercise Push-ups Mountain Jumping Jacks Reps/Time As many reps as possible 200 reps

15 Dynamic Workout Workout Set A: Set-Up: Perform A1, A2, A3, A4 and A5 sequentially, resting 15 seconds between exercises, and 60 seconds before repeating it again. Perform this circuit three times. After the third circuit, rest 180 seconds, and proceed to Workout Set B. Name of exercise Repetition/Time Reps Set 1 A1-3-way lung 4 per leg Reps Set 2 Reps Set 3 A2- Alternating Chest Press 10 per arm A3- Explosive Switch Row 10 per arm A4- Single Leg Romanian Deadlift A5- Elevated Tip-Toe Walk out each leg 5 Workout Set B: Set-Up: Perform B1, B2, B3, B3 and B4 sequentially, resting 40 seconds between each exercise and 75 seconds between circuits. Repeat circuit B1-B4 three times. After the third circuit, rest 120 seconds, and proceed to workout set C. Name of exercise Repetition/Time Reps Set 1 B1- Deep Bend DB Row 8 per arm Reps Set 2 Reps Set 3 B2- Depth Jump to Squat Jump. Note: Can be done on the floor 6 B3- Side Press 8 per arm B4- Lying Hip Raise 10 per leg

16 Workout Set C: Set-Up: Perform C1 and C2 alternately, with no rest in between. Perform this circuit twice. Name of exercise Reps/Time Set 1 Set 2 C1 - Jumping Jacks 40 C2 - Side Plank 35 secs per leg 25-Day Diet Tracking Progress Log Starting Date (Day 1): 2 nd Weigh in Date (Day 12): 3 rd Weigh in Date (Day 25): My weight loss measurements Starting Day 1 (in inches) 2 nd Weigh in Day Day 12 (in inches) Difference (in inches) Bust/Chest Waist Hips Right Arm Right Thigh Right Calf Total Lost = Weight in Kg on Day 1: Weight in Kg on Day 12: Total weight lost in Kg:

17 My weight loss measurements Starting Day 1 (in inches) 3rd Weigh in Day Day 25 (in inches) Difference (in inches) Bust/Chest Waist Hips Right Arm Right Thigh Right Calf Total Lost = Weight in Kg on Day 1: Weight in Kg on Day 25: Total weight lost in Kg: Here is a sample girth measurement: Starting Date (Day 1 First Cycle day): Sunday, June 3 rd, nd Weigh in Date (Day 12): Thursday, June 14 th, rd Weigh in Date (Day 25): Wednesday, June 27 th, 2012 My weight loss measurements Starting Day 1 (in inches) 2 nd Weigh in Day Day 12 (in inches) Difference (in inches) Bust Waist Hips Right Arm x 2 = 1 Right Thigh x 2 = 3 Right Calf x 2 = -1 Total Lost = 13 inches LOST

18 If You Can Give Me Just Minutes, 3 Days A Week Then I Will Give You a Proven Weight Loss Program... In Less Than 24 Hours That Shows You How To Easily Get Rid of Stubborn Body Fat in Only 10 Short Weeks "WITHOUT Going Hungry" Ever Again! To crown it all, This Amazing Formula is PERFECTLY suited for our "Peculiar" Nigerian environment & shows you How to keep the Weight Off...Effortlessly whether you've Struggled With Fat Your Entire Life or it Just Piled Up Suddenly! Get FULL details & How to get The TOTAL Fat Loss Plan at Thank you for reading this Exercise Training manual of the 25-Day FAST Weight Loss program. If you have any questions or comments, kindly send an to me at support@weightlossnigeria.com. Or give me a call on (3pm 6pm Weekdays ONLY).

19 Visit our various products range like our Pregnancy Without Weights, Post- Pregnancy Fat Loss aka Lose the Baby Fat at and our 101 Flat Belly and Fat Loss Nigerian Cooking Recipes, Belly Fat Loss Bible, Weight Loss One-on-One Coaching etc at You can get the latest tips and weight loss advice particularly suited for the Nigerian environment on my blog at To your Amazing NEW Body, Dr. Ela Maris Nutrition Biochemist Author Total Fat Loss Plan (Calls from 3pm 6pm Weekdays ONLY) (SMS 24 hours)

Mt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10

Mt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10 WORKOUT # week 10 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes