READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! PRECAUTIONS You should always consult a physician before starting any fat reduction and training program. If you are unfamiliar with any of the exercises, consult an experienced trainer to instruct you on the proper form and execution of the unfamiliar exercise. The instructions and advice presented herein are not intended as a substitute for medical or other personal professional counseling. The editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein. These precautions should be taken under consideration with all Fat Extinction products and recommendations, whether implicitly or explicitly stated. Copyright 2013 Anthony Alayon All Rights Reserved 2
Table of Contents The Fat Extinction Primer System 4 Why Weight Training? 6 Won t Weight Training Make Me Gain Weight? 8 Common Terminology 10 The Fat Extinction Primer System 4 Days/Week Workout Routines 11 Week 1 12 Week 2 15 Week 3 18 Week 4 21 3
The Fat Extinction Primer System The Fat Extinction Primer System will get your body ready to get the absolute best fat loss results possible when you start using the Fat Extinction System. This routine is designed to get the metabolic momentum needed to make dramatic fat loss in no time from the Fat Extinction System. The main purpose of the Fat Extinction Primer System is to create metabolic momentum. In other words, with this Primer System you will jump start all of the body fat loss systems that may have been lying dormant for years; such as the thyroid system, the hypothalamus/ pituitary axis system, and other energy production systems. By doing this routine you will be manipulating your body s hormonal scenario in such a way that fat will start to be used for energy. This, in conjunction with the fact that the routine is designed to get your joints and your muscles conditioned to benefit the most from the Fat Extinction System, makes this routine an invaluable tool to getting the best results possible from Fat Extinction. This routine is to be used for four weeks as that is the time it will take to get these systems moving again optimally. After these four weeks, you need to up the intensity and get on the Fat Extinction System that pertains to you (there is a Fat Extinction System for Males and one specifically designed for the needs of Females) in order to continue losing body fat at an accelerated rate without the dreaded weight loss or sculpting plateaus that plague 99% of the people. 4
Let s Get Started 5
Why Weight Training? Believe it or not, while cardiovascular exercise is a good tool to burn some extra calories and get in great cardiovascular shape, it does nothing to increase your body s metabolism permanently or to help you tone your physique! If you want to create a state of metabolic momentum, weight training needs to be your main exercise along with some aerobics used as a supplementary exercise that enhances your cardiovascular system, your recovery from your weight training workouts and also increases your caloric expenditure. It has been scientifically proven that subjects who embark on Systems of this nature lose much more weight than those who just embark in an aerobics only System. DO YOU WANT TO KNOW HOW MUCH? As much as three times more body fat is actually lost during a System that combines weight training with aerobics! And on top of that lean muscle, which serves to give your body shape and also to increase your metabolism, is gained at the same time!!!! People who only diet and do aerobics end up as a skinnier fat version of themselves. Because no weight training was done, 6
muscle is lost and as a result the metabolism slows down. Thus, when people who fall in this category increase their calories a bit, they start to regain the weight. And as I mentioned earlier, their body never looks hard and fit. However, consider the people that do embark on a System composed of weight training with some aerobics at the end. Performing the aerobics after the weight training will dramatically increase fat loss since the weight training will burn off most of the glycogen (stored carbohydrates) and thus, the only fuel source available to the body will be fat. In addition, as the weight gets lost, muscle is gained, which in turn not only increases the metabolism permanently, but also tones up the body. As you gain more muscle, your body shape gets better and fat loss becomes even easier since your metabolism is getting faster. When you reach your weight loss goal, maintaining the shape is easy since the metabolism will be operating in high efficiency! So as you can see, muscles are your best fat fighting allies and they are the key to permanent weight loss (Fat Extinction!). In addition, you will sport the hard looking and lean physique you have always been dreaming off. Follow Me On: www.fatextinction.com 7
Won t Weight Training Make Me Gain Weight? Now, this is all fine and well, but won t weight training make me gain weight? you may ask. I think it is important that I discuss the difference between the sorts of weight that one can lose. Our main interest is losing fat weight. However, your body weight is also made up from organ weight, bone weight, water weight, etc. It is of utmost importance that the weight we lose only comes from fat and any excess water and glycogen. And please notice that I said: EXCESS. You do need some water weight, some glycogen and even some fat weight, believe it or not! Muscle weight needs to be maximized. Why? Because muscle is your biggest Fat Extinction Ally! Muscle is the biggest fat fighting machine as this tissue requires calories in order to exist. Because of its high metabolic activity, muscle helps you in the fight against fat as at the same time they provide you with the pleasing body shape that will give guys a strong and hard look and women a lean and sexy look! Muscle Weight Should Be Maximized At All Times as Fat Weight Should Be Minimized! If you only diet and perform cardiovascular exercise without weight training, most of the weight lost (about as much as 40% of the weight loss) may come from 8
sources other than fat! The weight loss may be in the form of muscle tissue (which in turn lowers your metabolism!), bone loss, and water. In order to maximize fat loss, weight training is ESSENTIAL! So if you see that once you embark in a weight training System you are not losing scale weight but you see your clothes feeling much looser after a week, you know for sure that you are gaining muscle weight while losing fat weight at the same time! After a couple of weeks at the most, the scale weight will start to come down as the more lean muscle you gain, the easier it is to lose fat weight! Follow Me On: www.fatextinction.com 9
Common Terminology Before I move forward, I would now like to discuss some common exercise terminology that you will need to understand in order to make the most use of the information in this chapter. Sets: A collection of repetitions that you perform on a particular exercise that you do until you reach failure without having to break perfect form. There are many different types of sets you can perform which will help you to reach your desired goals. Depending upon your goal will determine the number of sets you perform but typically 2-5 sets per exercise will be just fine (and don t worry because I have spelled out the routines for you). Also when performing each set always make sure that you are using perfect form. I am a living proof that perfect form is best. I used to cheat and bend my back on flat bench press and I got some results, but when I practiced perfect form I got some of the best results I have ever seen. Repetitions: The definition of a repetition is the number of times that you do a particular exercise. For instance, if you were to grab a dumbbell and lift it up to nearly your chin and then go down to your starting position that would be considered one repetition. It is safe to stay between 6 to 15 repetitions, as this is an amount of weight in which you can stabilize and do not have to strain or worry about pulling anything. One thing to take note of is that you can train your forearms, calves, and abdominal muscles with higher repetitions as they are used more often in everyday life than most other body parts. 10
The Fat Extinction Primer System Without further ado, here is the Fat Extinction Primer System workout that will jolt your metabolism into high gear by giving you the metabolic momentum that you need. If you follow this system in conjunction with the nutrition information I have provided you with, I GUARANTEE YOU that you will be well on your way to FAT EXTINCTION! Monday Tuesday Wednesday Thursday Friday Saturday Sunday 4 Week Schedule Summary (4 Days/Week Workout Routines) Chest/Traps/Calves/ & Cardio Biceps/Hamstrings/ & Cardio REST Back/Triceps/ & Cardio Shoulders/Quadriceps/ REST REST Click Here to Get Access to The Fat Extinction Exercise Library 11
Weeks 1 Monday: Chest/Traps/Calves/ Chest Dumbbell Bench Press 15-20 1 1.5 min Dumbbell Incline Press 15-20 1 1.5 min Dumbbell Flyes 15-20 1 1.5 min Traps Shoulder Shrugs w/dumbbells 15-20 1 1.5 min Calves Dumbbell Calf Raises 15-20 1 1.5 min Seated Calf Raises 15-20 1 1.5 min Crunches As many as you can with good form 1 1.5 min Tuesday: Biceps/Hamstrings/ Biceps Dumbbell Curls 15-20 1 1.5 min Seated Concentrated Curls 15-20 1 1.5 min Hammer Curls 15-20 1 1.5 min Hamstrings Lying Leg Curls 15-20 1 1.5 min Seated Leg Curls 15-20 1 1.5 min Wide Stance Leg Press Pressing w/ Heel 15-20 1 1.5 min 12
Weeks 1 Tuesday: Biceps/Hamstrings/ cont. Knee-Ins As many as you can with good form 1 1.5 min Thursday: Back/Triceps/ Back Wide-Grip Lat Pull Downs to Front 15-20 1 1.5 min Low Pulley Rows 15-20 1 1.5 min Closed Grip Pull Downs 15-20 1 1.5 min Triceps Seated Over The Head Dumbbell Triceps Extensions 15-20 1 1.5 min Triceps Push Downs with a V-Bar 15-20 1 1.5 min Reverse Triceps Push-Downs 15-20 1 1.5 min Crunches As many as you can with good form 1 1.5 min 13
Weeks 1 Friday: Shoulders/Quadriceps/ Shoulders Dumbbell Shoulder Presses 15-20 1 1.5 min Rear Delt Machine 15-20 1 1.5 min Seated Side Lateral Raises 15-20 1 1.5 min Quadriceps Leg Extensions 15-20 1 1.5 min Leg Presses 15-20 1 1.5 min Squats (either Dumbbell or Barbell) 15-20 1 1.5 min Knee-Ins As many as you can with good form 1 1.5 min Wednesday, Saturday & Sunday Rest & Relax 14
Weeks 2 Monday: Chest/Traps/Calves/ Chest Dumbbell Bench Press 15-20 2 1.5 min Dumbbell Incline Press 15-20 1 1.5 min Dumbbell Flyes 15-20 1 1.5 min Traps Shoulder Shrugs w/dumbbells 15-20 1 1.5 min Calves Dumbbell Calf Raises 15-20 1 1.5 min Seated Calf Raises 15-20 1 1.5 min Crunches As many as you can with good form 2 1.5 min Tuesday: Biceps/Hamstrings/ Biceps Dumbbell Curls 15-20 2 1.5 min Seated Concentrated Curls 15-20 1 1.5 min Hammer Curls 15-20 1 1.5 min Hamstrings Lying Leg Curls 15-20 1 1.5 min Seated Leg Curls 15-20 1 1.5 min Wide Stance Leg Press Pressing w/ Heel 15-20 1 1.5 min 15
Weeks 2 Tuesday: Biceps/Hamstrings/ cont. Knee-Ins As many as you can with good form 2 1.5 min Thursday: Back/Triceps/ Back Wide-Grip Lat Pull Downs to Front 15-20 2 1.5 min Low Pulley Rows 15-20 1 1.5 min Closed Grip Pull Downs 15-20 1 1.5 min Triceps Seated Over The Head Dumbbell Triceps Extensions 15-20 1 1.5 min Triceps Push Downs with a V-Bar 15-20 1 1.5 min Reverse Triceps Push-Downs 15-20 1 1.5 min Crunches As many as you can with good form 2 1.5 min 16
Weeks 2 Friday: Shoulders/Quadriceps/ Shoulders Dumbbell Shoulder Presses 15-20 1 1.5 min Rear Delt Machine 15-20 1 1.5 min Seated Side Lateral Raises 15-20 1 1.5 min Quadriceps Leg Extensions 15-20 1 1.5 min Leg Presses 15-20 1 1.5 min Squats (either Dumbbell or Barbell) 15-20 2 1.5 min Knee-Ins As many as you can with good form 2 1.5 min Wednesday, Saturday & Sunday Rest & Relax Follow Me On: www.fatextinction.com 17
Weeks 3 Monday: Chest/Traps/Calves/ Chest Dumbbell Bench Press 13-15 2 1.5 min Dumbbell Incline Press 13-15 1 1.5 min Dumbbell Flyes 13-15 1 1.5 min Traps Shoulder Shrugs w/dumbbells 13-15 1 1.5 min Calves Dumbbell Calf Raises 13-15 2 1.5 min Seated Calf Raises 13-15 1 1.5 min Crunches As many as you can with good form 2 1.5 min Tuesday: Biceps/Hamstrings/ Biceps Dumbbell Curls 13-15 2 1.5 min Seated Concentrated Curls 13-15 1 1.5 min Hammer Curls 13-15 1 1.5 min Hamstrings Lying Leg Curls 13-15 1 1.5 min Seated Leg Curls 13-15 1 1.5 min Wide Stance Leg Press Pressing w/ Heel 13-15 2 1.5 min 18
Weeks 3 Tuesday: Biceps/Hamstrings/ cont. Knee-Ins As many as you can with good form 2 1.5 min Thursday: Back/Triceps/ Back Wide-Grip Lat Pull Downs to Front 13-15 2 1.5 min Low Pulley Rows 13-15 1 1.5 min Closed Grip Pull Downs 13-15 1 1.5 min Triceps Seated Over The Head Dumbbell Triceps Extensions 13-15 2 1.5 min Triceps Push Downs with a V-Bar 13-15 1 1.5 min Reverse Triceps Push-Downs 13-15 1 1.5 min Crunches As many as you can with good form 2 1.5 min 19
Weeks 3 Friday: Shoulders/Quadriceps/ Shoulders Dumbbell Shoulder Presses 13-15 1 1.5 min Rear Delt Machine 13-15 1 1.5 min Seated Side Lateral Raises 13-15 2 1.5 min Quadriceps Leg Extensions 13-15 1 1.5 min Leg Presses 13-15 1 1.5 min Squats (either Dumbbell or Barbell) 13-15 2 1.5 min Knee-Ins As many as you can with good form 2 1.5 min Wednesday, Saturday & Sunday Rest & Relax Follow Me On: www.fatextinction.com 20
Weeks 4 Monday: Chest/Traps/Calves/ Chest Dumbbell Bench Press 13-15 2 1.5 min Dumbbell Incline Press 13-15 2 1.5 min Dumbbell Flyes 13-15 1 1.5 min Traps Shoulder Shrugs w/dumbbells 13-15 2 1.5 min Calves Dumbbell Calf Raises 13-15 2 1.5 min Seated Calf Raises 13-15 1 1.5 min Crunches As many as you can with good form 2 1.5 min Tuesday: Biceps/Hamstrings/ Biceps Dumbbell Curls 13-15 2 1.5 min Seated Concentrated Curls 13-15 2 1.5 min Hammer Curls 13-15 1 1.5 min Hamstrings Lying Leg Curls 13-15 2 1.5 min Seated Leg Curls 13-15 1 1.5 min Wide Stance Leg Press Pressing w/ Heel 13-15 2 1.5 min 21
Weeks 4 Tuesday: Biceps/Hamstrings/ cont. Knee-Ins As many as you can with good form 2 1.5 min Thursday: Back/Triceps/ Back Wide-Grip Lat Pull Downs to Front 13-15 2 1.5 min Low Pulley Rows 13-15 1 1.5 min Closed Grip Pull Downs 13-15 2 1.5 min Triceps Seated Over The Head Dumbbell Triceps Extensions 13-15 2 1.5 min Triceps Push Downs with a V-Bar 13-15 2 1.5 min Reverse Triceps Push-Downs 13-15 1 1.5 min Crunches As many as you can with good form 2 1.5 min 22
Weeks 4 Friday: Shoulders/Quadriceps/ Shoulders Dumbbell Shoulder Presses 13-15 2 1.5 min Rear Delt Machine 13-15 1 1.5 min Seated Side Lateral Raises 13-15 2 1.5 min Quadriceps Leg Extensions 13-15 2 1.5 min Leg Presses 13-15 1 1.5 min Squats (either Dumbbell or Barbell) 13-15 2 1.5 min Knee-Ins As many as you can with good form 2 1.5 min Wednesday, Saturday & Sunday Rest & Relax Weeks 5 BEGIN FAT EXTINCTION 23
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