BellyProof 2.0 /EXERCISE PLAN Disclaimer The authors and publishers of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too demanding or dangerous for some people and the reader should consult a physician before engaging in them. The authors and publishers do not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this content. The program provided below is meant for healthy adults only. You should consult your physician to insure the information given in this program is appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course.
Table of contents: 1. 2. 3. 4. 5.
Key principles used in the designing of this program___________________________Page 2 How to use the program, videos and nutrition________________________________Page 2-3 Understanding water manipulation and precautions___________________________Page 4 General setup for the next 5 weeks_________________________________________Page 5 The 7 Workouts:________________________________________________________Page 6-12 Workout 1 FREE
6.
Workout 2 PAID ONLY Workout 3 PAID ONLY Workout 4 PAID ONLY Workout 5 PAID ONLY Workout 6 PAID ONLY Workout 7 / X PAID ONLY
What to do next________________________________________________________Page 13
Note: Workouts 1-7 have nothing to do with level of difficulty. Each workout is designed to target different kinetic chains and metabolic functions. For example: workout 1 is heavily focused on bilateral symmetry and core anti-rotation, other workouts do other things to make sure we work your strength within a well-balanced structure. The full 5 weeks BellyProof 2.0 program consists of all 7 workouts as detailed in the setup.
1. KEY PRINCIPLES USED TO DESIGN THIS PROGRAM: If you wish to understand more, there are extra reading materials included. Mobility based warm-up for safer, more effective movement Preconditioning for “Burning fat”: Lowering of glycogen levels via carb-depletion, water manipulation and training protocols. Preconditioning for “Breaking fat”: Lowering of Insulin levels through fasted states and by relying on nutritional set-up. Waking up the nervous system (high neural load via isometrics) and increasing glucose absorption (GLUT4 expression on muscle tissue). Functional challenges are used to engage more muscle tissue via RNT (reactive neuromuscular training) Going into “breaking” and “burning” modes multiple times within every workout. Stability challenges are used in logical order to release protective tension, allowing greater movement and mobility by pairing them with specific exercises.
Carb-Cycling, Fasted states, Water & Sodium manipulation and balancing of hormones is built in deep into various principles in this program to improve results.
2. HOW TO USE THE PROGRAM, VIDEOS AND NUTRITION PLEASE SPEND 5 MINUTES AND READ THE INFORMATION BELOW. MOST OF THE QUESTIONS I’M GETTING HAVE ALREADY BEEN ANSWERED BELOW .
HOW MANY DAYS Below you will see 7 full workouts. These are meant to be alternated over however many days you are willing and can exercise. I do recommend you try and go 5 times a week. It’s not to say 4 or even 3 times a week aren’t going to produce a result but I’m committed to giving you the best advice I can so when I say 5 times a week, it’s for a reason.
ORDER OF EXERCISES (EXAMPLE): X3 sets
Exercise 1 5 reps
Exercise 2 8 reps
Exercise 3 30 seconds per side
That means that before moving to the next part of the program you’re in, I expect you to do: Exercise 1 for 5 repetitions then exercise 2 for 8 repetitions, then exercise 3 for 30 seconds on the left and another 30 seconds on the right. – That would be one set, repeat that sequence 3 times (i.e. 3 sets as described on top of the black background) and then moving on to the next part
CHOOSING YOUR INTENSITY: The first time you experience each program, it might take you longer as you will need to assess your strength in different exercises and whether you can do the basic or intermediate progressions. Choose weights that you can handle for the amount of reps prescribed. At the same time, don’t make your life too easy. If you aren’t sure of you strength, start a bit lighter and assess how harder you can confidently work. For most exercises that involve weight or levers, you can start on weights that you are more confident with, and slowly progress either from basic to intermediate, or simply by using harder levers or heavier weights as you develop strength.
IT’S OK IF THE FIRST FEW TIMES EXAHUST YOU HALF WAY THROUGH THE SESSION, YOUR NERVOUS SYSTEM IS ADAPTING TO A DIFFERENT WAY OF WORKING, KEEP GOING. Please try and avoid failure. We are trying to STOP A LIFT BEFORE FAILING as it may have a negative impact on your nervous system and fatigue you prematurely.
TRAIN FASTED – Full details in protocol 5. Training time – Some of us are desperate to keep our training under an hour, some of us like to spend a little bit longer. You will note that some parts of the program are optional. If you are short on time, skip the optional bits. If you have the time, doing more of what I tell you is going to work in your benefit. If you can spend the time, don’t settle for the bare minimum.
Exercise videos – A full video library is available online (Click here if you can’t find the link) The warm-up sequence can be found here If you have purchased the full version, you simply need to log-in with the username and password emailed to you after you completed the order in order to get full access. You should also be able to access it from any smart device if you need a quick reminder on how to do something whilst training.
Nutrition – you must eat well, plan your meals and your water intake as required below. Check the dedicated PDF for the nutrition (read last page for details how to get the rest of the PDFs).
AIM HIGH IT’S BETTER TO AIM FOR THE SKY AND LAND ON THE ROCK THAN TO AIM FOR THE MUD AND MAKE IT.
BE 90% GOOD! I WAS 70% GOOD WHEN I DID THIS PROGRAM AND I DID WELL DIDN’T I? IT’S NOT IMPOSSIBLE TO DO BETTER THAN ME … DO IT.
You can email me (within reason please), if you have any more questions. MAKE SURE YOU READ AND APPLY THE PROTOCOLS (DAILY PROTOCOLS.PDF)
3. WATER MANIPULATION STRATEGY – PLEASE READ Manipulating water is a brilliant tool but it’s a tool you must use correctly. (Please consult your physician on water intake if you have abnormal blood pressure or other medical conditions that may be affected by changing water intake).
The more water you take in -> the more your body downregulate aldosterone (a hormone that conserve sodium), and so the less sodium and water retention you get. At the beginning we manipulate to significantly reduce glycogen levels and prime you for weight loss. Towards week 4 we take it up a notch by reducing carbs (carbs are the primary restoration mechanism for muscle glycogen as glycogen binds 3 times its own mass in water). Lastly, by the end of week 5, we have restored base level glycogen and will decrease water one more time while increasing sodium. This would increase vasodilation (and vascularity) and pull water from around the muscles (“extra cellular water”) into the muscle (“intracellular water”) where we want them. It’s a little way to make you look really nice as well as balancing everything back to base levels. Water intoxication is a real thing and could lead to serious problems including death. Most cases happen in extreme cases, such as drinking 6 litres in only 3 hours, or drinking 18 litres a day. We are really far from that, but please keep reading to understand the guidelines.
Danger zone (drinking too much too fast): Headache, confusion, nausea. STOP! WHEN YOU FEEL BETTER YOU CAN TRY AND PACE IT SLOWER. The water load will also help with cleansing and detoxing. It’s rare but possible to have a slightly upset stomach for the first 1-2 days. How often should you drink the water? On days that you are required to consume a lot of water, start your day with 700ml of water, it will wake you up as well. You can safely drink 800ml and even more every hour without risk. I would advise you have a big 2 litres bottle of water, and make sure you drink a full bottle every 3 hours (roughly) until you hit your water target. Experiment with this and see how you can fit it in. People in hot climates need to drink more, especially on the exercise day – aim towards the higher end (8 litres), it’s not unheard of to drink even 3 gallons a day and it’s common practice for many athletes. Women (and men well below the average height) needs less water, reduce it by up to 1 litre.
Lastly, the mobility components and water protocol works together. I have had many people with non-happy body parts that they managed to improve significantly (as well as the belly) I want you to be healthy, not just ripped.
4. GENERAL SET-UP FOR THE NEXT 5 WEEKS:
Unless stated otherwise: Water intake of 1 – 2 gallons a day (4-8litres). Info on the next page. Unless stated otherwise: Sodium intake of around 2,100mg a day *If you are on a meal plan, this is already taken care of GREY background – this is an assumed rest day, you can change it to fit your schedule. On a rest a day, please do the warm-up to stay mobile, it’s only 5-10 minutes a day. BLUE Background – Assumed day to do intermittent fasting (must be a training day). This can be changed to another training day to fit your schedule. 18H Fasting. (i.e. stop eating after lunch at 2pm Wednesday, Train at 8am Thursday and resume eating at lunch time)
Beige Background – Optional Epsom Salt Bath
Day 0 (the day before you start), Drink 7L of water and make sure to take a before photo. Make sure you got your nutrition and calendar set for the next week. Monday
Week 1
Tuesday L
WORKOUT
WORKOUT
1
2
Week 2
WORKOUT
WORKOUT
5
6
Week 3
WORKOUT
WORKOUT
4
5
Wednesday
Thursday
Friday
Saturday
Rest
WORKOUT
WORKOUT
3
4
WORKOUT
WORKOUT
WORKOUT
1
2
3
WORKOUT
WORKOUT
WORKOUT
6
1
2
WORKOUT X
Rest
Rest
Sunday
Rest Take a photo & Track Rest Take a photo & Track Rest Take a photo & Track
Rest (optional) For an extra push, Rest WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT consider doing up to 45 Take a photo & 3 X 4 5 6 minute “regular” cardio Track running / swimming… On week 4, try and keep your Carbohydrates intake under 50g per day. You will have less energy so make sure you still get enough sodium, potassium (if you’ve got a meal plan, it’s already been taken care of for you). Week 4 Low Carb
WORKOUT
Week 5 *
WORKOUT
1
Rest
WORKOUT
WORKOUT
2
3
Rest
4
Be very good with your water intake here. Aim for the higher end.
WORKOUT
5
Last photo, smile!
*Week 5 – If you’ve been taking Yohimbine (optional but I don’t like it), cycle it off for this week. **Do not mess up with sodium on the last day if you have abnormal blood pressure.
Well done you, you smashed it! Share your before and after to show the world the results you’ve accomplished in 5 weeks (35 days). Those who share their results will receive a fantastic gift from me (email me), a little but very handy guide to tighten the skin and create a very ripped look that can last for a few good months. It’s a strategy being used a lot in Hollywood to get actors in a lean frame for a whole filming season.
WORKOUT 1
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
X2 SETS Minimal to no rest
Plank Plate Switch
Half Kneeling Press
Neo Abs Roll
3 Reps
3 Reps
2 Reps per Side
PART 3: EXTRA NEURAL GROOVING / BODY-TEMPRATURE Cardio (Treadmill / Cross-Trainer) Squat Prep 60 seconds X1 SET 1:30-2:00 Minutes
SECRET SAUCE *optional
PART 4: BREAK - PRIMARILY TARGETING UNAEROBIC TYPE 2B
X5 SETS Up to 1 min rest between sets
Box / High Jumps
4-8 reps
Double Goblet Front Squat
Negative Pull-ups / Aussie Rows
5-6 Reps with 1 second hold on the bottom
3-4 Reps
PART 5: BURN / FAT OXIDATION - PRIMAIRILY TARGETING AEROBIC TYPE 1 / 2A
X3 SETS Up to 1 min rest between sets.
Half kneeling rotation
Slow but Rapid pace.
3-4 Reps
Offset Lunge + Knee Slide
8 Steps per holding side
PART 6: ADDITIONAL BREAK + BURN CYCLE (Optional if time allows)
X2 SETS 1 min between sets
Half Kneeling Halos
Surprised Kitty
Clap Push-Ups
4 Reps (OPTIONAL If your time allows) Continuous steady state cardio 10-15 (easy level) MINS Heart rate of 50-70%
8 Reps per side (4 to each direction)
PART 7: COOL DOWN
As many as possible
Easy
Brettzel 1.0
FIND THE FULL WARM-UP SEQUENCE IN HERE (VIDEOS)
Swimming / Cycling / Jogging / Skip-Rope / Turkish get-ups.
WORKOUT 2
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
PART 7: COOL DOWN
Brettzel 1.0
WORKOUT 3
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
PART 7: COOL DOWN
Brettzel 1.0
WORKOUT 4
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
PART 7: COOL DOWN
Brettzel 1.0
WORKOUT 5
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
PART 7: COOL DOWN
Brettzel 1.0
WORKOUT 6
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
PART 2: ACTIVATION, GLUT 4 EXPRESSION, REDUCING PROTECTIVE TENSION
PART 7: COOL DOWN
Brettzel 1.0
When to use Workout X? Workout X is used for rapid glycogen depletion. This is done either to prepare the body to use alternative fuels (i.e. fat) or to compliment a carb-loading cycle. You will have to use 50% lighter weight than usual to complete the sets as prescribed.
WORKOUT X
PART 1: WARM-UP SEQUENCE (8-10 minutes) + 2 minutes steady cardio
Good luck, keep going and please consider yourself more than welcomed to share your progress with me. Or in our Facebook group: https://www.facebook.com/MovementFirstLondon My private email is
[email protected]
IF YOU GOT THIS FAR YOU HOPEFULLY REALIZE HOW AWESOME THIS PROGRAM IS Start with the free program and the mobility warm-up… it’s completely free, including the videos. You will learn new stuff as well as feel better from the very first workout – GUARANTEED. to access the 5 other files. There’s a TON of useful information for free (click here).
Let’s get real for a second: This program is the new gold standard for fat loss. There is serious knowledge involved, ease of use, great application and above all – results! Can you do it? ABSOLUTELY. Will you? Probably not. Why? Because “The only thing standing between you and your goal…” (google the rest)
Good stuff cost a bit of money. I’ve made every effort to make sure it’s well worth it. Get it here! The only questions you need to ask are: 1. How much value do you put on your health and your results? 2. Where do you see yourself in 5 weeks?
