Welcome to the All-Day Fat Burning Workouts!

Transcription

1 Welcome to the All-Day Fat Burning Workouts! Hey it s Yuri. I m excited that you re here. Are you ready to burn fat 24/7 without destroying your body in the process? If so, you re in the right place. On the next few pages, you ll have your 3 months of training plans all laid out for you. The first thing you ll probably notice is the number of days. Don t worry, that s not a typo. You need those days off to allow your body to recover fully and bounce back stronger. My challenge to you is to NOT overdo it and just have faith in the 3-day per week proven process. Deal? A Few Helpful Fat Burning Tips I cover these tips extensively in my best-selling book, The All-Day Fat Burning Diet (which coincides with these workouts), however I ll give them to you here in quick bullets so you can implement for faster fat loss results. 1. Do your best to workout in a fasted state. This means no food for at least 4 hours before you workout. You don t have to do this but it will greatly assist your body to rely on fat as a fuel (instead of carbs) during your workout. 2. After your workouts, remain in a fasted state for 1-2 hours. Not mandatory but extremely helpful for allowing your body to tap into stored fat that was released during your workout to be used as a primary fuel in your post-workout recovery phase. If you do this, only

2 do so after your workouts. After your other workouts, feel free to have a post-workout smoothie or normal meal to help your body recover fully. 3. Lift heavy and with excellent form For workouts that require the use of weights ( and ) be sure to use a weight that truly challenges you for the required time or number of repetitions. This is VERY important for recruiting more muscle fibers that will increase your strength and help you burn more fat. 4. Follow the Fast/Slow tempo guidelines Each workout will provide specific recommendations for lifting tempo. For best results, please follow these. Doing so, along with using challenging weights, is what allows the All-Day Burn (ie. 24/7 fat loss) to kick in with only 3 short workouts per week. 5. Challenge yourself You have 3 levels of difficulty for each workout. When any of them become easy, move up to the next level (ie. intermediate advanced). Also, you can increase the challenge within any given workout by lifting heavier weights where applicable. Don t worry, you won t bulk up using these workout protocols, but you will get lean and really strong.

3 6. Warm-up properly before each workout and use cardio wisely Please follow the dynamic warm-up/foam rolling protocol before you workout. Doing so, will reduce injuries and help you get more out of your workouts. The only cardio in the program are your Interval Speed Burst workouts, which take 5-10 minutes and can be done at the end of any of your workouts. Remember, just because you re not on a cardio machine, doesn t mean you re not getting a cardio workout within your All-Day Fat Burning Workouts. If your heart is racing, you re huffing and puffing, your body temperature is increasing, and/or you re sweating, then these are 4 hallmark signs of a cardiovascular workout even if you re strength training. Got it? Now, you re all set. Just follow the training plan and follow my lead during the workouts and you ll have a blast. I have no doubt that you ll be burning off those stubborn pounds in a matter of weeks! See you in the workouts Yuri

4 MONTH 1 Training Plan All-Day Fat Burning Workouts DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 s s For any given workout, choose the beginner, intermediate, or advanced version based on your fitness level and level of challenge desired. Feel free to use your Interval Speed Workouts at the end of any of main workouts for an added fat loss boost.

5 MONTH 2 Training Plan All-Day Fat Burning Workouts DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 s s s For any given workout, choose the beginner, intermediate, or advanced version based on your fitness level and level of challenge desired. Feel free to use your Interval Speed Workouts at the end of any of main workouts for an added fat loss boost.

6 MONTH 3 Training Plan All-Day Fat Burning Workouts DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 s s For any given workout, choose the beginner, intermediate, or advanced version based on your fitness level and level of challenge desired. Feel free to use your Interval Speed Workouts at the end of any of main workouts for added fat loss boost.