5 Principles of Radical Fat Loss
5 Principles of Radical Fat Loss...
Roman Fitness Systems
Thank you! Hi there! I just want to take a minute to thank you, and introduce myself. I’ll keep this brief, since logic dictates that if you’re reading this, you downloaded this report from my site and therefore know who I am. I’ll try not to bore you. On the other hand, if you don’t know me, that means you were sent to my site by someone else—perhaps a magazine or website I write for, or one of the other bloggers I’m networked with. If you fall into that category, then I’ll do you a quick solid an intro myself. My name is John Romaniello, but everyone calls me Roman. For more than 10 years now, I have been working in the ﬁtness industry as a coach, model and writer. I’ve worked with clients of all kinds, been published in every magazine and website you can think of, been interviewed on TV, appeared on a billboard in Times Square, and even a wriMen a few books. That’s about the most I’ll talk about myself during this document. I hope you thought that stuﬀ was cool—it’s what marketers call “demonstraPng value” and by reading my achievements, you’re instantly supposed to trust me. If none of that impresses you, then we are screwed here, because that’s the best stuﬀ I got. I kid, I kid. The best is what I do with my clients – help them lose fat in the fastest way possible. Which is what this is all about – radical fat loss. And today, you are going to learn more than you bargained for about that very thing. That brings us to the report itself. Firstly, thank you for downloading it– it means a lot to me. I hope you’re excited for what you’re about to read, because, if I do say so myself, it is eﬃn’ legit. You see, In addiPon to some kick ass workouts and a number of precise and immediately acPonable Pps, you’re going to get something far more valuable: knowledge. I don’t mean that only in the general sense of the word; I mean it both in the broadest and most speciﬁc senses possible. In the broad sense, you’re going to come to an understanding of fat loss that goes far beyond what you have read in magazines and on blogs. This alone would be valuable; however, we’re going to go much, much deeper. In the speciﬁc sense, I’m not just going to give you not just the steps, but also the thought behind the steps. You see, this report isn’t just about radical fat loss—it’s about radical fat loss programming. I’m not content to merely give you a program. I want you to understand what it’s designed that way. I’m going to give you a complete breakdown and understanding of the rules I use to design 2
fat loss programs, which in turn gives insight into the way I gauge the value of programs designed by others. If you’re a trainer, you’ll be able to take these rules and apply them to your own stuﬀ, perhaps allowing you to write beMer workouts and help your clients get beMer results. If you’re not a trainer and are instead interested in this informaPon purely for personal use, the informaPon is just as valuable—perhaps even more so. Once you’ve read this report, your enPre perspecPve will be changed. I’m going to give you the breakdown necessary to assess and evaluate any program that you come across; anything that’s being oﬀered, pitched, or sold will now be stripped bare before you. You’ll be able to apply these principles to those programs, and, if they don’t measure up, you’ll know they’re not worth your Pme (or your money). I’m giving you an abridged version of my enPre philosophy, disPlled and presented for you in 15 pages. In other words, I’m not just giving you some run of the mill report—I’m giving you the keys to the kingdom. Get ready to learn.
Roman Fitness Systems
Understanding Programming I have a lot of “rules” or principles for fat loss programming—which I will share with you below—and some of them can seem a bit out there; however, the over-‐arching theory of how I go about designing plans for extreme fat loss is exceedingly simple. In fact, I could break it down for you into just one sentence: ALL Facets of the Program Must be Geared Towards Fat Loss. This is hugely important; it’s the Big Idea, if you will. Looking at things this way certainly requires you to put them in the broadest terms, but forces you t see things in the simplest terms—and THAT prevents you from making mistakes many of my readers make. I know they are making these mistakes, because they’re evident in the quesPons they’re asking, which display a complete misunderstanding of the facets of programming that actually help you lost fat. Now, it’s true that there are no stupid quesPons—but that doesn’t mean that some quesPons aren’t based on stupid faulty reasoning. In the ﬁtness industry, it’s hard not to get a lot of those…especially when it comes to fat loss. I do my best to answer each and every quesPons I get as directly and completely as possible, the fact is that a lot of the Pme, I don’t understand the quesPon. Or rather, I don’t understand the reason they’re asking it. Several Pmes a month, I get emails asking about how to modify programs. Most of these are logical: “I don’t have access to a pull up bar, what should I do?” (Resistance band pull downs, or rows.) Or, “Is it okay to use dumbbells instead of a barbell?” (Yes.) Stuﬀ like that. But then there are others where are asking for advice on how to use my programs intended for fat loss into muscle building programs—or how to turn muscle building programs into ones for fat loss. QuesPons like this: “Hey Roman, I want to get cut up, and I know that’s your department. I’m doing 5/3/1 and seeing pre^y decent strength gains. I want to drop about 25 pounds in about 6-‐8 weeks though. How can I modify the program and what diet should I use?” Now of course, the truth is that if you do nearly everything right and get your diet perfect, as well as do cardio both frequently and intensely, you can lose fat on nearly any sensible weight training plan. The keyword in my half-‐serious response there is CAN, not WILL. You’ll lose fat, but how much? And at what rate? My above avowal begs the quesPon: why on earth would you do it this way? It’s possible, but not opImal—doable, just not ideal. And that, predictably, brings us to the focus of this arPcle, which is to espouse my theories on fat loss programming, and give you an idea of to design your own such programs.
First Things First: Covering the Basics Extreme fat loss is what I deal with every day. My clients and athletes want to get lean in the shortest Pme possible, and so my programs are designed to do just that. For this to be possible, a complete approach is of absolutely integral importance. In keeping with the Big Idea I menPoned above, this means all aspects of programming need to be geared toward that speciﬁc goal: diet, cardiovascular training, supplementaPon, and yes weight training. We’re talking radical fat loss—and for rapid results, it just isn’t enough to modify your diet and throw in some extra cardio. If it were that simple, there would be a lot more people walking around with appreciable muscle and visible abs. As I’ve menPoned several Pmes throughout this piece so far, you have to have excepPonal programming. However, before you can worry about excepPonal programming, you have to the basics covered. I would like to believe that more people do, but I wouldn’t be doing my job if I didn’t give you everything you need to get started and put all the pieces in place. To that end, we need to give some recommendaPons for aspects of your programming beyond just training. Let’s start with the obvious ones. Diet – Finding the exact balance of macronutrients that will help a person be successful is tricky. Not only are things highly individual, but it’s important to recognize that no Calorie formula is perfect, but at best is a good place to start. Now, that being said, in order to achieve radical fat loss with my clients, I need to start somewhere, of course. To that end, I give general recommendaPons to set Calories below maintenance. To determine maintenance Caloric intake, I use the following formula: Current Body Fat 6%-12% 12.%-15% 15.1%-19% 19.1%-22% 22.1% or above
Caloric Intake 17Kcal per pound of LBM 16Kcal per pound of LBM 15Kcal per pound of LBM 14Kcal per pound of LBM 13Kcal per pound of LBM
The obvious reason for the structure is rate of fat loss. The more fat you have on your body, the faster you can lose it—and the more of it you can lose without sacrificing LBM, all in that shortened timeframe. Therefore, you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and even muscle gain. Roman Fitness Systems
As for macronutrients, protein is set at between 1.15 and 1.5 grams of protein per pound of lean body mass. There really is no magic number—as long as you’re gebng a liMle bit above 1 gram per pound of LBM, you’ll be ﬁne from a physiological standpoint of actual fat loss. The purpose of having a range is to allow for some individual customizaPon, the determining factor for which will be saPety. Simply put, if you start low and ﬁnd that you’re sPll hungry, increase protein intake up to as high as 1.5g per lb/LBM. This allows you ﬂexibility with meal size and food choices. In terms of carbs, limit intake to .5 per pound of LBM, if you are “carb intolerant” or insulin resistant, meaning that you gain fat easily when you eat carbs. On the other hand, you can go as high as .75 grams per pound of LBM if you handle carbs well. The diﬀerence in your total Caloric intake is to be made up by fat. Of that fat, I recommend that you take one gram of ﬁsh oil per bodyfat percentage point. That is, if you are 10% body fat, take 10 grams. The main thing here is that you don’t need a radical reducPon of Calories to allow for radical reducPon of body fat. While starPng 400 Calories in the hole is not unno6ceable as far as saPety and energy levels, neither is it extreme. For fat loss without sacriﬁcing muscle, it is by far more eﬃcacious to create (or expand) a deﬁcit via increased acPvity level. Cardio – High Intensity Interval Training (preferably sprints or jump rope work) OR complexes at least once per week. In most cases, I have clients do one HIIT session and one complex session. I consider complexes cardio, not weight training. (more info on that below) SupplementaIon: The aforemenPoned faMy acid supplements (Flameout and FA3) and in many cases HOT ROX. That would depend on need, Pme frame for goal, and tolerance to sPmulants. As to the weight training; that’ll preMy much comprise the remainder of this wriPng, but let’s just quickly go over a secPon from weight training 101 and touch on why weight training is essenPal for fat loss: •
Greater Caloric expenditure than most cardio over the same Pmeframe
Longer elevaPon of metabolic processes involved with fat loss
BeMer for retenPon of lean body mass, which keeps basal metabolic rate higher
With the basics covered, let’s get more speciﬁc.
It is Pme, now, to delve into the rules that govern programming.
1) Training Sessions Must be Frequent If you want to lose fat fast, you need to do work—and you need to do it oken. In almost all cases, it is by far more eﬀecPve to spread your acPvity over a greater period of Pme (while sPll allowing for rest), and so for fat loss I am highly in favor of training twice per day. And so between weight training and cardio, I like my clients to train in something that most closely resembles a bastardized version of a 2 on/1 oﬀ double split rouPne. Of course, training twice per day is not possible for some people, in which case I allow them to do weight training and cardio back to back, as long as they ensure that the weight training comes ﬁrst. The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC (Excess Post-‐exercise Oxygen ConsumpPon) and the resultant boost in rate of rate energy expenditure that accompanies those things. For the sake of demonstraPon, here is an actual 3-‐week schedule for one of my online coaching clients, whose goal was to lose 18 pounds of fat in 8 weeks (it wound up taking 6 weeks.) Day Training
Week A Monday Tuesday Wednesday Thursday Friday AM Sprint HIIT Workout
AM AM 20 min Complexes steady Jump Rope
PM Weight PM Workout 1 Weight followed by Workout 15 Min Jump 2 followed Rope by 10 Min
OFF from weights
PM Weight Workout 3
AM Anytime Weight Bodyweight Workout 1 Training, lots of followed by overall activity 15 Min Jump Rope
Roman Fitness Systems
Week B Day Monday Tuesday Wednesday Thursday AM AM AM Training OFF Weight Workout 2
Weight Workout 3
PM PM PM 20 Min HIIT Complexes OMG Gossip Jump Rope Girl! Watch it Work on the treadmill.
Week C Day Monday Tuesday Wednesday Thursday AM AM AM Training OFF Any style of HIIT Cardio
PM Weight Workout 3
PM Weight Workout 1
PM 20 Minutes Steady Jump Rope Work
Friday AM Weight Workout 1 IMMEDIATELY followed by HIIT Sprint Workout
Sunday Anytime Bodyweight Training followed by 15 Min Treadmill Walk
AM Bodyweight Weight Training Workout 2 followed by 10 min PM Jump Rope HIIT Sprint Work Workout
All told, this client is training 23 Pmes in 21 days, or an average of 7.6 Pmes per week (1.09 Pmes per day, for those of you who think math is neato.) In fact, my client is working out as oken as 5 Pmes in a 60 hour period—that sounds crazy, but when you look closely at the schedule, you’ll see that stretches of back to back training are followed up by adequate rest Pme. If that sPll seems like too much, in the following paragraphs you will see that each training session was very short, and the overall volume relaPvely low.
2) Training Sessions must be Short When designing weight training programs for fat loss, it’s important to remember that you’ll be starPng each workout while already in a what we can call a moderate energy deﬁcit (of at least 398 Calories, remember?) created via diet—and that each workout is intended to increase that deﬁcit to the greatest degree possible without killing you. 8
Long training sessions (anything over 45 minutes) are unsuitable to radical fat loss programs; given the reduced calories, the structure of the workouts, you’re creaPng a recipe for overtraining, injury, and stagnaPon. I’m certainly a proponent of pushing hard, but there’s a ﬁne line between well-‐intenPoned intensity and stupidity, and that line can be deﬁned by how long your train while on a fat loss program. In addiPon, based on what I’ve seen with hundreds of clients, the level of performance drop-‐oﬀ is high enough towards the end of 45 minute sessions that adding in extra Pme is essenPally pointless anyway. Unless you have an extraordinarily high work capacity (in which case, why the hell are you fat and in need of radical programming?), 35-‐40 minutes is enough. In most cases, 45 is pushing it. Don’t believe me? Wait Pll you try the workout I designed for ya’. As previously menPoned, the frequency is high, and so such short training sessions sPll provide enough sPmulus to elicit great caloric expenditure metabolic increase.
3) Training Sessions Must be Fast-‐paced The pacing of each training session is also of vital importance. One of the least talked about aspects of training is workout density; which is the amount of work you do in a given Pme frame. Training density could certainly the topic of an enPre training arPcle unto itself, but for our purposes here it is enough to say that the greater your density, the greater your Caloric expenditure. To that end, the simplest way to increase density is to shorten rest periods. I generally dislike rest periods, and certainly don’t ever prescribe long ones even for most of my hypertrophy programs; but for fat loss is absolutely necessary to keep rest periods short and sweet—which in turn will make the session itself short and miserable. Here is how to set them up: Exercise Types Between CompePng Upper Body Muscle Groups–
Examples Chest and Shoulders
Rest Period 20 seconds or less 15 seconds or less 5 seconds or less
Between Non-‐CompePng “Large” Upper Body Chest and Back Muscle Groups Between Non-‐CompePng “Small” Upper Body Biceps and Triceps Muscle Groups Between Non-‐CompePng “Mixed-‐Size” Upper Body Chest and Biceps 10 seconds or Muscle Groups less Between Straight Sets of Squats or Deadliks Squats, Deadlik (bilateral 45-‐60 seconds only)
Roman Fitness Systems
Between Squats or Deadliks Alternated w/Lower Body Exercise Between Squats or Deadliks Alternated w/Upper Body Exercise Between Non-‐CompePng Lower Body Exercises
Squat and Reverse Lunges30 seconds or less Deadlik and Bench Press 25 seconds or less Lunges and Calf Raises 20 seconds or less Between Lower Body Exercise Alternated w/”Small” Lunges and Biceps 10 seconds or Upper Body Muscle Groups less Between Lower Body Exercise Alternated w/”Large” Romanian Deadlik and 25 seconds or Upper Body Muscle Groups Chest less Between Straight Sets of Explosive Exercises Cleans, Jump Squats, 35-‐45 seconds Push Press Between Explosive Exercises Alternated w/”Small” Cleans and Curls 15 seconds or Movements less Between Explosive Exercises Alternated w/”Large” Push Press and Lunge 25 Seconds or Movements less Those guidelines are both broad and advanced. Use them as a starPng point and try to cut down where you can. If your condiPoning sucks, you’ll probably have to add some Pme to all of the above. It also goes without saying you’ll need to drop the weight in a lot of your exercises. AddiPonally, I’ll say that even for my advanced clients, these numbers are really only applicable for the ﬁrst half of the workout. Aker that, we generally need to add a few seconds in a few spots.
4) Workouts Must UIlize the BEST Fat Loss Exercises Not all exercises are created equal—some are simply beMer than others. Just as a deadlik is beMer than a leg curl for building overall mass in the hamstrings, so too are some exercises wholly superior for fat loss. In my programs, we base all of our fat loss workouts around certain A-‐list exercises, and then add on to those. Speaking generally, my fat loss workouts are constructed of 2-‐4 circuits, with each one of those circuits being comprised of 4-‐6 exercises. At least 2 of those exercises will be from the A-‐list.
The A-‐List Without quesPon, the top exercises for fat loss are: lunges (all variaPons), step-‐ups, push presses, cleans, single-‐leg squat variaPons, and full body pulling (pull-‐ups, chin-‐ups, inverted rows), and push-‐ups. Those exercises serve as the foundaPon of each circuit, with two or more A-‐list exercises making an appearance. The remaining exercises are ancillary compound movements, the occasional isolaPon movement, and usually at least one anterior or posterior core exercise. On the next page, you’ll ﬁnd an example of one of a single day of training in one of my fat loss programs: NOTE: In keeping with the above schedule, this would consPtute “Weight Workout 1.” There would be two other unique sessions in a given training week.
Circuit A Set Up – Perform A1, A2, A3, A4 and A5 sequentially, resting as prescribed between exercises and 30 seconds between circuits. Perform this circuit twice. After your second circuit, rest 60 seconds and proceed to Circuit B Exercise A1) Push Press A2) AlternaPng Forward Lunges A3) Narrow Grip Pull-‐up A3) Side Plank A4) Swiss Ball Rollouts
Reps/Time 12 15 per leg 10-‐12 25s per side 15
Roman Fitness Systems
Rest 25 seconds or less 15 seconds or less 25 seconds or less 5 seconds or less N/A
Circuit B Set Up – Perform B1, B2, B3 and B4 sequentially, resting as prescribed between exercise and 60 seconds between circuits. Perform this circuit once. After your second circuit, rest 90 seconds, and proceed to Circuit C. Exercise B1) Bent-‐over Barbell Row B2) SPﬀ Legged Deadlik B3) Jumping Lunges B4) Bulgarian Split Squat
Reps/Time 8-‐10 6-‐10 15 per side 10-‐12per leg
Rest 25 seconds or less 15 seconds or less 5 seconds or less N/A
Circuit C Set Up – Perform C1, C2, C3, C4 and C5 sequentially, resting as prescribed between exercises and 45 seconds rest between circuits. Perform this circuit 3 times. Exercise C1) Step-‐up onto Bench C2) Push-‐ups C3) Jumping Jacks C4) Bent-‐over Lateral Raises C5) Superman Hold
Reps/Time 12 per leg 10-‐12 15 per side 10-‐12per leg 20-‐30s
Rest 15 seconds or less 10 seconds or less 5 seconds or less 10 seconds or less N/A
Now, what you’ll see is that each circuit is short, fast-‐paced and intense. The key is to move through it as quickly as possible with good form, all while using weight that you’d ﬁnd challenging in terms of both strength and strength endurance.
5) Training Must Manipulate MulIple Variables This is the twist which makes my programs for radical fat loss a bit more fun than any others I’ve tried. And, to be honest, I think it makes them more eﬀecPve. The reason for the diﬀerence is a long view of training, from the perspecPve of someone who has preMy much done it all ways. Most fat loss gurus will say that the goal or the programming isn’t to increase strength, or endurance, or how many pushups you can do. That’s all minor. And I agree. The primary goal is to lose fat FAST. However, nearly as important to me is that trainees ﬁnish the program beMer than they started, not worse. Gebng leaner is primary, and I insist that all thoughts of strength gain and hypertrophy be placed ﬁrmly on the back burner.
However, I make damn sure I don’t send anyone away weaker than they came to me, or with less lean body mass. RotaPng training styles—assuming they’re all designed with the same ideas about overall programming kept in mind— therefore, has two purposes. Firstly, it allows you to lose fat faster because you’re just gebng hit with mulPple types of sPmulus all the Pme; it’s hard to really adapt to that. The lack of adaptaPon is what increases the rate of fat loss over other programs. I hate to call on training clichés and bodybuilding colloquialisms like “keep the body guessing,” but the reality of the situaPon is truly that staying ahead of the adaptaPon curve is beMer for progress. For that reason, I usually add in a secondary liking protocol into the clients program. In the above example, it was bodyweight training. By doing this, we keep the training fresh and the client moPvated, while concurrently speeding up progress. Secondly, I like rotaPng styles during a week because it allows me the opportunity to keep an eye on factors that will be important at the conclusion of the program. ConvenPonal fat loss programs are usually a bit in line with what I’ve listed above; at least in theory if not in actual style and execuPon. The problem with such programs is that they fail to address strength in any real way. More speciﬁcally, the fast-‐paced training inherent in fat loss workouts typically dictates use of lighter weight in order to be eﬀecPve. Do you know what liking only lighter weights while in a caloric deﬁcit for six weeks does? It makes you really good at liking light weight…and preMy bad at liking heavy. And to me, that’s unacceptable. Given that, with all of my fat loss programs, one day per week (minimum, but somePmes more) is dedicated to liking heavy (85-‐95% of 5RM) loads. This workout will sPll be fast-‐paced, intense and horrendously miserable, but it will keep you strong. As just about every gym rat worth his salt knows, heavy training is also vastly superior for holding on to lean body mass while diePng. I’ve had discussions about this with a few other coaches who specialize in fat loss, and one argument I hear is that taking Pme oﬀ from the heavy weight during a the programs they design is actually good. They give me the same speech about how taking Pme away from low reps/ heavy weight de-‐condiPons you, and when you return to it you’ll experience growth. They dress this nonsense up with terms like super-‐compensaPon and over-‐reaching (usually used incorrectly). Bullshit. There is no beneﬁt to gebng weak, ever. To stay strong while on a fat loss plan, lik heavy one day per week. Acceptable programs would include an abbreviated 5x5 workout or something with low reps and heavy weight uPlizing the Perfect Rep method. Roman Fitness Systems
Closing Thoughts Forgive me for repeaPng myself, but this bears need for reinforcement:
ALL Facets of the Program Must be Geared Towards Fat Loss I honestly begin each and every day hoping that this message has goMen through to the world. Evidently, it hasn’t—and I have 54 e-‐mails to drive that point home. So let’s just get your head right. If you’re going to go on a fat loss program, really go on a fat loss program. That means for the next 6 weeks, you’re going to stop worrying about gaining muscle. You’re going to stop caring about the amount of weight you lik. You’re going to stop trying to convince yourself that you’re going to gain crazy amounts of muscle and get extremely lean while you’re doing it. You’re going to focus on fat loss, but with the most comprehensive aMenPon to your ulPmate goal possible. Will you gain muscle? Probably not. Will you get stronger? It’s very possibly. However, you’ll get extremely lean, extremely quickly. On top of that, you’ll walk away with excepPon condiPoning, strength endurance and some increased work capacity. When you resume training for size and strength, those increases will be of inesPmable value for bringing your training—and your physique—to the next level. If you follow my lead, I promise you’ll get lean—without losing any muscle, and without turning into a weakened shadow of your former self. Those things are taken care of in the programming. So at this point, you're probably wondering what program I recommend for fat loss. WELL, I'm glad you asked. Fat loss, is of course, my specialty, and I believe I have proven myself as one of the foremost experts in gebng people as lean as possible as fast as possible. Just take a look at some of the results my clients have had (TesPmonial Screenshots). My "Magnum Opus" of fat loss is called Final Phase Fat Loss. It is far and away the MOST eﬀecPve program out there for ﬁnally gebng rid of those stubborn pounds of fat -‐ and showing the world the real, legiPmately hot body that you have. I cover and annihilate many of the ﬁtness industry LIES that have been holding you back from fat loss, and show you how to break through them to achieve the body you want. I'll ﬁll you in on: 14
The number one reason why your current training program is NOT opPmized for fat loss and how you can literally DOUBLE the amount of fat you lose in half the Pme by making a few simple adjustments to the way you order your exercises
The most eﬀecPve fat annihilaPng exercises including one in parPcular that WILL have you kicking yourself for not harnessing its fat-‐burning power earlier
A training method so powerful that one client lost 2.5 pounds of pure body fat as the result of just two workouts
How to use strategic movement-‐based workouts to double or even triple the eﬀecPveness of each and every minute you spend in the gym
How a unique challenge-‐based training method will have you progressing workout aker workout, ensuring that the fat conPnues to melt away while you get stronger
Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a tradiPonal cardio workout again
My secret 4-‐pronged training approach that will have you losing more fat than ever before, all while increasing strength, mobility, ﬂexibility and your overall ﬁtness level
The ulPmate way to gear your training towards the producPon and manipulaPon of hormones that will force your body to shed of fat and build muscle—FAST!
The truth about marathon workouts and why you MUST dramaPcally shorten your training sessions for the fastest fat loss results
And that's just the Pp of the iceberg....
It is truly the ulPmate fat loss program -‐ and I highly recommend you check it out.
Grab your copy here. About the Author John Romaniello is a veteran in the business of making people preMy. From models to not-‐so model ciPzens, he delivers the requested results and unrequested self-‐aggrandizing stories of his video game heroics. In addiPon to his nerdery, John runs Roman Fitness Systems, LLC, a personal training and online coaching business that’s helping people all over the world get into good enough shape to feel comfortable posPng naughty pictures on the internet.
Roman Fitness Systems