BW3 Workout System Manual

Bodyweight Burn BW3 Workout System Manual by Ryan Murdock and Adam Steer The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that despite all precautions on the part of Shapeshifter Media Inc., there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Shapeshifter Media Inc. and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it. Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Shapeshifter Media Inc. Copyright © 2012 Shapeshifter Media Inc. All rights reserved.

Table of Contents Welcome To Bodyweight Burn......................................... vii Quick Start Advice................................................................................................vii

The Death of Conventional Workouts...............................1 Traditional Cardio Is Broken!.............................................................................. 2 Don’t Ignore Lean Muscle................................................................................... 4 Skip The Long Workout Trap..............................................................................5 Ditch the Gym.........................................................................................................6 Train “Anytime, Anywhere” Instead!................................................................ 7 Interval Cardio Stokes The Furnace.................................................................8 Skill-Based Cardio.................................................................................................9 Show Me The Muscle!........................................................................................ 10

The Bodyweight Burn Solution........................................12 But What About Diet?.........................................................................................13

Bodyweight Burn Program Roadmap............................15 PHASE 1: Metabolic Base (6 weeks)...............................19 Bodyweight Burn (Phase 1): .............................................................................20

Monday...................................................................................21 Measure................................................................................................................. 21 Exercise..................................................................................................................22 Metabolic-Muscle Workouts.............................................................................23 Nutrition—Moderate Carb.................................................................................26

Tuesday................................................................................. 28 Exercise..................................................................................................................28 Afterburner A Workout......................................................................................28 Nutrition—Low Carb Day...................................................................................29

Wednesday ...........................................................................31 Exercise...................................................................................................................31 Nutrition—Low Carb Day...................................................................................33

Thursday................................................................................ 34 Exercise..................................................................................................................34 Metabolic-Muscle Workouts.............................................................................35 Nutrition—Moderate Carb.................................................................................39

Friday......................................................................................40 Exercise..................................................................................................................40 Afterburner B Workout.......................................................................................40 Nutrition — 24 Hour Fast................................................................................... 41

Saturday................................................................................ 43 Exercise..................................................................................................................43 Nutrition—Low Carb Day...................................................................................45

Sunday................................................................................... 46 Exercise..................................................................................................................46 Nutrition—Good Carb Day................................................................................46

Phase 2: Metabolic Explosion (6 weeks)...................... 48 Bodyweight Burn (Phase 2): ............................................................................49

Monday..................................................................................50 Exercise................................................................................................................. 50 Afterburner C Workout..................................................................................... 50 Nutrition — 24 Hour Fast................................................................................... 51

Tuesday................................................................................. 53 Exercise..................................................................................................................53 Afterburner D Workout......................................................................................53 Nutrition—Low Carb Day...................................................................................54

Wednesday ..........................................................................56 Exercise..................................................................................................................56 Metabolic-Muscle 2.0.........................................................................................56 Nutrition—Back Load Day.................................................................................58

Thursday.................................................................................61 Exercise.................................................................................................................. 61 Afterburner C Workout...................................................................................... 61 Nutrition — 24 Hour Fast...................................................................................62

Friday...................................................................................... 64 Exercise..................................................................................................................64 Afterburner D Workout......................................................................................64 Nutrition—Low Carb Day...................................................................................65

Saturday................................................................................ 67 Exercise..................................................................................................................67 Metabolic-Muscle 2.0.........................................................................................67 Nutrition—Back Load Day.................................................................................69

Sunday................................................................................... 72 Exercise..................................................................................................................72 Nutrition—Good Carb Day................................................................................72

Tracking Progress............................................................... 76 Equipment Needed.............................................................................................78

FAQ......................................................................................... 79 A Final Word From Ryan and Adam.............................. 82

Welcome To Bodyweight Burn Welcome to Bodyweight Burn! Are you ready to finally get the body you’ve been dreaming of? Then let’s get started!

Quick Start Advice If you have no interest in the theory behind Bodyweight Burn, just flip to “Part 2: The Bodyweight Burn Workout” and get started. You’ll find clear and simple directions listed out for each day. Videos for every exercise and circuit can be found in—and downloaded from— your Bodyweight Burn online portal. If you are interested in knowing how and why things work, and if you want to arm yourself with the greatest chance of success, read through this entire manual and follow it up with the Carb-Synch Diet System manual. It may be the most important health and fitness information you’ve ever studied.

vii Adam Steer & Ryan Murdock

Part 1

THE DEATH OF CONVENTIONAL WORKOUTS

Traditional Cardio Is Broken! T

here’s no sense pulling punches, so we’re gonna start this off by laying to rest a very tired sacred cow.

“Long slow cardio” is broken. That’s right, it’s finished. If you’re looking for the most efficient way to burn fat or change your shape, that isn’t it. Sure, “long slow cardio” is a tried and true fat burning staple. But spinning your wheels on treadmills, stationary bikes and elliptical machines isn’t just boring, it can also increase your risk of injury. Doing the exact same movement over and over again puts you at risk for something called “repetitive stress” or “overuse” injuries. These injuries happen as a result of chronic stress, when you overuse a body part. They can affect your muscles, tendons or bones. And they’re completely avoidable. Think of all the runners you know whose knees just “wear out”. That’s a perfect example of a repetitive stress injury. But what the heck did they expect to happen after pounding the pavement every day for a decade? Know what else too much “long slow cardio” does to your body? It increases cortisol. And that actually increases flab. Yes, you read that right. The very exercise you’re doing to lose weight could actually be sabotaging your efforts. Here’s why... Cortisol is called the “stress” hormone because the levels in your body increase when you’re stressed, and they fall back down to baseline when you get back to a normal state. Cortisol also ebbs and flows naturally throughout the day. It starts to increase during the night, it helps to wake you in the morning, and it usually hits a peak sometime

2 Adam Steer & Ryan Murdock

Traditional Cardio Is Broken!

before noon, dropping throughout the rest of the day. At that point melatonin takes over and you fall asleep. Cortisol is a good thing when all systems are running well. It gives you the energy to function and train during the day. The problem is the chronic stresses of modern life. If you’re always in a state of low grade stress, your cortisol levels will remain abnormally elevated all the time. Chronically elevated cortisol leads, through various mechanisms, to extra fat on your belly. Even worse, it can cause more fat to be stored as “visceral” fat around your organs. And that can put you at risk for an entire range of diseases. We obviously don’t want any of that! And those reasons alone were enough to make us search for a better alternative to “long slow cardio.” But there were a couple more things we hated about it... Cardio is boring, and our clients never stuck to it for long. I mean, c’mon... Who could endure session after session of repetitive plodding while staring at a television or listlessly turning the pages of a sweatstained magazine? If your training program bores the life out of you, you aren’t going to stick to it no matter how good your intentions are. And that means you won’t get the results you’re after. The other thing that really insults us about “long slow cardio” is that it’s inefficient. Your calorie burn stops the minute you step off the treadmill. Think about it... That’s like investing $10, letting it sit for a month, and getting exactly $10 back. What kind of an investment is that? “Long slow cardio” is the same sort of investment when it comes to your time. Put in X number of minutes and you’ll always get the same amount of calories burned. But what if you could compound it, just like you do with a financial investment? What if you could gain interest on the work you put in? What if the fat just kept burning even after you finished your workout?

3

Traditional Cardio Is Broken!

THAT’s the sort of training program we’re after. And that’s what our clients deserve. Of course, a fat burning replacement for “long slow cardio” is only one part of a complete, well-rounded approach.

Don’t Ignore Lean Muscle The other side of a complete approach to fat loss involves lean muscle. Now hold on a second... Don’t run away because we just said the “M” word. We’re not talking about bulking up like a bodybuilder. And we’re not talking about staring at yourself in the mirror and cranking out “curls for the girls.” Think more along the lines of toning and changing your shape. That’s what happens on the surface. But some even more important changes are going on behind the scenes... You should care about building lean mass for a couple reasons. For years the rote response was that muscle is highly active metabolically and helps you burn more calories during the day. This is only partly true—and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much difference. But that’s only part of the equation. Muscle mass provides a number of other important benefits, foremost of which is better management of insulin. Insulin is your “storage” hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue, the less sensitive your lean tissue becomes to insulin. Basically, when your body fat percentage creeps too high and insulin comes knocking, your lean mass stops answering the door. If you see a vicious cycle in this, you’re right!

4

Traditional Cardio Is Broken!

One way to encourage your muscles to start answering the door again is through resistance exercise aimed at growth. We want to improve insulin sensitivity because if your muscles don’t answer the door to insulin, guess who will? Yep, your fat cells are always ready with a warm welcome. The other reason you want to add lean muscle to your frame is because that’s what forms your “shape” or physique. Putting on just the right amount of muscle in exactly the right places will change your physical appearance in a very noticeable way. And the great thing is, you really don’t have to add very much muscle to make a difference. It’s all in how you target it. Neglect that calorie-burning lean muscle and your weight loss will result in an ugly sagging shape—not exactly what you had in mind! Your fat burning potential also takes a very big downshift, which means it takes you longer to reach your goal (if you get there at all). But if you include some workouts that focus on building a little lean muscle, your fat loss will kick into serious high gear. That’s the winning combination: intense fat burning sessions paired with workouts designed to add lean muscle. But it’s not enough just to know this. There are a few specific things you should avoid, even with the best workout combination under your belt.

Skip The Long Workout Trap The first thing you want to avoid is long workout sessions. For one thing, they aren’t realistic. Unless you’re a professional athlete and working out is your full time job, you aren’t going to stick to it. And if you want to make serious changes to your physique, you need a method you can realistically stick with over the long term. The other reason you want to avoid long workouts is because you really can get too much of a good thing.

5

Traditional Cardio Is Broken!

You want to maximize testosterone while minimizing cortisol for the best lean muscle growth. Drag your workout on too long and your body starts releasing cortisol in response to the stress. And you already know what that means... Belly fat and sagging muscles. So yeah, skip the long workouts and aim for short intense bursts of exercise instead. That’s probably the biggest thing to remember when it comes to stacking the deck in your favour. But there are a few other variables you can manipulate when it comes to creating a realistic exercise plan to fit your hectic lifestyle. Let’s start by choosing where you’re going to train. If the very act of getting yourself to your training area is an enormous pain, you’ll sink your workout before you’ve even started. There’s an obvious solution, but few people seem to think of it.

Ditch the Gym Why does a gym membership hurt so many people’s fitness success rather than help it? It all has to do with “Time, gentlemen, time”. Modern life is increasingly mobile and time-compressed. We work from laptops, carry our data in iphones or PDA’s, and jet back and forth across the country to attend meetings and conferences. We carry portable tools for portable times. Everything essential must fit on our laptops or in our pockets. There’s no room to spare, because we’ve got to act fast and move quickly. It’s the motto of our times. Maintaining a gym membership becomes an added burden, simply because it ties you to a fixed location. In addition to being highly mobile, we’re constantly forced to shave away the superfluous, and to accomplish more with less time. Who can afford a twenty minute commute to the gym, time to change and shower, and then having to spend most of a one-hour session

6

Traditional Cardio Is Broken!

waiting around for equipment to free up? It simply isn’t a good return on your time investment. And jeez, most of that equipment is useless anyway. You don’t need it, and we certainly don’t recommend that you train with it. So what should you do?

Train “Anytime, Anywhere” Instead! The solution is bodyweight exercise. With bodyweight training, your system travels with you. Workouts and video clips can fit in your laptop, tablet or mobile device. Equipment? You don’t need it. The only resistance you need is gravity, and you’re already carrying your body around with you. Bodyweight training makes that burden of “showing up” redundant. You can do it anywhere, with a minimal amount of space, and with no equipment. And when you train our way, your sessions are compressed and intense. You can nail off your training in 21 intense minutes, rather than an hour of train/loaf around/train. But you don’t tap that intensity with an endless series of pushups and situps. You’ve gotta hit it with something more intense. Something designed to work you to your limits as quickly and as efficiently as possible. Welcome to the new evolution in bodyweight training.

7

Traditional Cardio Is Broken!

Interval Cardio Stokes The Furnace Okay, now that we’re clear on the problems that have sabotaged your previous efforts, let’s look at the unique solution we came up with for our clients. We already talked about the winning workout combination: intense fat burning sessions paired with workouts designed to add lean muscle. But what’s so special about them? Let’s start with fat loss. In a study done to compare the fat burning benefits of traditional “long slow cardio” training and high intensity intervals, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high intensity interval training routine for 15 weeks. The results of each group were recorded. Group B lost nine times more fat than Group A — and in 5 weeks less! When you step off a treadmill you’re done for the day. There’s no extended fat burning in the hours that follow. But when you finish a high intensity interval cardio session you’ll continue using up energy stores for as much as 36 HOURS after your workout! Yeah, even if you’re just sitting on the sofa. Why does high intensity interval training burn more fat than moderate intensity “cardio”? Simply put, after you finish your high intensity training session your metabolism explodes and burns a pile of calories. Those calories are being burned because your body must recover from the intense workout you just exposed it to. Contrary to what you might expect, you burn the most fat after your workout—not during your workout. With interval training your body will continue to burn fat at an accelerated rate for up to 36 hrs after your training session! And these interval cardio sessions also happens to be fast! One of the best things about them is you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill.

8

Traditional Cardio Is Broken!

High intensity cardio interval training is a part of the Bodyweight Burn program. We call these circuits Afterburners. And we’ll have more to say about them in the Program Roadmap section. But for now let’s keep going with theory. We were just bashing “long slow cardio.” There IS still a place in your schedule for longer duration cardio. But we don’t suggest you do it the traditional way...

Skill-Based Cardio Skill-based cardio workouts actually tap directly into the power of your nervous system for faster and better results. Here’s why... Conventional slow cardio training is two dimensional and flat. It doesn’t require your nervous system to do a heck of a lot of work. But three dimensional skill-based cardio training is complex. It requires your central nervous system (CNS) to work double time. The more efficiently your CNS is working, the more muscle you’ll be able to recruit with every repetition of an exercise. And that means better muscle toning, faster fat burning, and a better, sexier and more attractive body SHAPE. Because skill-based cardio training takes your body through the entire spectrum of human movement potential, you also avoid that risk of overuse injuries which plagues “long slow cardio” enthusiasts. Using exercises which move your body through every range that it’s capable of reaching ensures that your body remains balanced. You won’t waste time dealing with overuse injuries created by doing the same repetitive movements in the same planes day after day. Instead, your workouts will open up entirely new realms of movement possibility. You’ll also develop greater poise and physical presence,

9

Traditional Cardio Is Broken!

and that completely changes the way people look at you every time you walk into a room. Those are the movement and health benefits of skill-based cardio training. But what will it do for your physique? Fat burning, baybee! This type of cardio puts you squarely in the “fat burning zone.” When you work out at a lower intensity, your body preferentially burns fat for fuel. High intensity intervals may burn more fat in the long run, but you can only do so many sessions per week before you burn your body out too. And that’s where lower intensity cardio steps in and fills the gap. It lets you to keep burning fat while still allowing for 100% recovery. We call these workouts Cardioflow. And we’ll have more to say about them in the Program Roadmap section of this manual. But we have one more workout style to talk about first. We can’t forget the importance of lean muscle. How you build it will make a profound difference to your results.

Show Me The Muscle! The final pillar in the fat loss pyramid involves adding calorie-burning lean muscle in exactly the right places. We talked about why this is important in an earlier section. But how you do it is important too... You need a workout method that adds the sort of lean muscle that improves your shape, helps normalize your insulin levels, and increases your metabolism, which translates to a higher level of calories burned while at rest. You also want to keep those sessions short, so you’re maximizing testosterone while minimizing cortisol. And yeah, that’s just as true for the ladies as it is for the guys. People tend to think of testosterone

10

Traditional Cardio Is Broken!

as a “male hormone.” But we ALL have both testosterone and estrogen in our bodies, and we need both in the proper balance. The answer is a style of training called Metabolic-Muscle workouts. And yeah, we’ll tell you how to do it in the Program Roadmap section of this manual. The thing to remember is that you’re going for the burn. That burning you feel in your muscles when you’re in the middle of a workout is caused by the buildup of lactic acid. It’s the “misery” that keeps non-exercisers from working out, and it’s the rite of passage hardcore trainers push for simply as a matter of masochism. But there’s much more to it than that. The lactic acid burn is also your body’s trigger to start the secretion process of human growth hormone. Why should you care? GH is your friend when it comes to lean muscle development. Studies have proven a direct link between lactic acid (the burn), Growth Hormone (GH), and fat loss. It’s not a magic bullet, but it does play a powerful role in our quest to change your physique and improve your health. Growth hormone acts both to build lean mass and to reduce fat. The “workout density” of these sessions also means you’ll be burning more calories in a very short amount of time. Metabolic-Muscle training is the final piece of the puzzle when it comes to accelerated fat loss training. We’ve included all three in Bodyweight Burn. And we’ll tell you how it all fits together in the next section.

11

The Bodyweight Burn Solution T

he Bodyweight Burn fat loss system seamlessly integrates all the stuff we just talked about in the theory section.

Your workouts are limited to 21 minutes. We’re using workout intensity to get superior results, rather than asking you to spend unrealistic hours in a gym. You’ll find it very easy to make this time commitment, and you’ll be able to stick to it long term. You’ll also find that you have more energy rather than less. We believe that your workouts should enhance your lifestyle, not grind you down. You’ll also find that training the Bodyweight Burn way is fun! Our BW3 Workout System strategically integrates all 3 of the training secrets for rapid fat loss that we talked about in the theory section of this manual. We’re using intense interval cardio circuits to keep your fat burning furnace stoked even when you’re not exercising. We’re using skill-based cardio workouts that burn more fat while teaching you how to move with poise and natural grace. And we’re building calorie-eating lean muscle that will dramatically change the way you look in the mirror—and the way everyone else looks at you.

12 Adam Steer & Ryan Murdock

The Bodyweight Burn Solution

But What About Diet? Good question. Ever hear that saying, “You can’t train your way out of a bad diet?” It’s absolutely true. But don’t worry, we’ve got that covered too. The Bodyweight Burn Carb-Synch Diet System was specifically designed for rapid fat loss. In fact, it’s so revolutionary that we’ve given you a complete nutrition manual to explain the details. We want you to understand the “how and why” so you can apply this system on your own, without the need for us or anyone else. We want you to be free. Of course, if you don’t want to know and would rather be told what to do, we’ll give you that too. We’ve broken the entire program and diet down into clear daily directions, so you just have to follow along. But more on that in the program section of the manual. Let’s get back to what Bodyweight Burn will do for you... When you combine our carefully targeted Carb-Synch Diet System nutrition plan with the workouts we just discussed, you can expect massive body reshaping. We’re talking visible results, not some vague number on a scale. Your clothes will feel looser within the first week. By the end of week two, you’ll be getting a steady stream of compliments from your friends and family. It’ll be impossible for them not to notice the changes that are happening to your physique. By the time you complete Phase 1 of Bodyweight Burn, the mirror will reveal firmer arms and a much smaller belly. Those results will continue to accelerate in Phase 2. By the time you stride triumphantly past the finish line you’ll be planning a shopping spree to buy new clothes. You’ll have more energy than you ever had before. You’ll be up to 30lbs lighter. And you’ll be motivated, ready and raring to go with the next phase of your fitness challenge (we highly recommend that you

13

The Bodyweight Burn Solution

continue to deepen your knowledge and progress by following the cycle we outline in Shapeshifter Monthly . If you’ve done “diet” programs in the past, you’re probably wondering if these gains will last. Guess what? Rebound dieting is a thing of the past. Our Carb-Synch Diet System is easy to stick to long term, and because of the time limits our BW3 Workout sessions are a snap to integrate into any lifestyle. What good is it to work hard and make dramatic changes if they vanish within a few months? We won’t settle for that, and neither should you. You deserve change that lasts. You deserve a method that teaches you how to make lasting changes and form new healthy habits. That’s what we’re offering. And on that note, let’s get right into the Roadmap we’re going to follow together.

14

Bodyweight Burn Program Roadmap Y

our 12 week Bodyweight Burn program uses these 3 strategically chosen workout styles for optimal rapid fat loss.

We call it the BW3 Workout System™: ➠➠

BW Cardioflow Workouts

➠➠

BW Afterburner Workouts

➠➠

BW Metabolic-Muscle Workouts

BW Cardioflow Workouts are unlike any workout you’ve ever done before. It’s a bodyweight routine that places a series of exercises into one long flowing chain that fits together seamlessly. Performed for time rather than reps, the goal is continuous, flowing movement with no breaks or rest pauses in between. It’s an excellent tool that burns extra calories while still allowing you to recover from your other intense training sessions. And the faster you recover, the more you can train—which means faster results. A Cardioflow session is also strangely soothing. You’ll find yourself getting caught up in the flow of the movements. You’ll start to focus on the process—transitioning seamlessly from one position to the next. The movements will become their own reward, and you’ll finish your session refreshed and energetic and ready for more. That’s why many of our clients describe Cardioflow as a kata or a dance. It’s almost like a moving meditation. Finally, because Cardioflow takes you through the full spectrum of your movement potential, you’ll find that it opens up entirely new realms of movement possibilities and improved coordination. You’ll get better at the activities you do as part of your daily life, whether that involves work or sports.

15 Adam Steer & Ryan Murdock

Bodyweight Burn Program Roadmap

Next up is a unique form of high intensity circuit training called BW Afterburner Workouts. We love them because they give you so much bang for your buck. Afterburner sessions are an excellent way to maximize your workout when you have minimal time—we know you have a life, and your training should support that life rather than take it over. We’re using bodyweight exercises to burn fat for 24-38 hours after you’ve finished your training session. When you’ve completed an Afterburner session, your metabolism explodes and burns a pile of calories. Those calories are being burned because your body must recover from the intense workout you just exposed it to. It’s called Excess Post-Exercise Oxygen Consumption (EPOC). Simply put, Afterburner Workouts melt fat like a blowtorch. The third pillar of BW3 is called BW Metabolic-Muscle Workouts. We’re using bodyweight workouts designed to build or maintain lean muscle tissue. That lean muscle will improve your appearance, help moderate your insulin levels (thus changing the way you store fat), and help eat more calories and burn more fat even while at rest. We’re using two types of circuits in these workouts. The first is a Mechanical Advantage set that takes you through a series of exercises for the same body part. You start with the position of least mechanical advantage and work towards the position of most mechanical advantage, so you can squeeze out more reps and fully deplete those muscle tissues. The other circuit type is called Iso-Dynamic sets. This killer combo puts an isometric and a dynamic exercise back to back for total muscle depletion. We talked earlier about the benefits of increasing lactic acid to prompt the body to release Growth Hormone. In this circuit we’re doing it through isometric (static) contractions. A 2006 study from Brazil which measured four different repetition protocols determined that what they called Functional Isometrics was the most potent metabolic stimulator. Hold a static position under enough of a load and you’ll generate an enormous amount of lactic acid. Follow it immediately with a dynamic exercise for that very same body part and you’re talking maximal muscle growth. THAT’s the way to get the greatest results in the least amount of time.

16

Bodyweight Burn Program Roadmap

Each of these workout days is strategically paired with an eating plan from our Carb-Synch Diet System to ensure maximal results. You can read more about that in the Carb-Synch Diet System manual. And you’ll have specific day-by-day directions to follow in the next section of this book. But the basic outline is that you’ll be including specific types of carbs on your muscle building days, to take advantage of the increased insulin sensitivity generated by your workouts. The carbs you’re ingesting will be taken up to fuel your muscles rather than piled on your belly. And you’ll be severely limiting carbs on your fat burning days, so you can deplete your stores of muscle glycogen and force your body to burn fat for fuel. That’s the Bodyweight Burn system in a nutshell. Ready to get started? Then turn the page and let’s begin!

17

Part 2

THE BODYWEIGHT BURN WORKOUT

PHASE 1: Metabolic Base (6 weeks) In Phase 1 we’re ramping up your metabolic engine and shifting you into fat burning mode. Your goal is to add some calorie-burning lean muscle, which will begin to turn your body into a more efficient fat burning machine even as it improves the attractiveness of your physique. You’re also revving up your metabolism and increasing your work capacity with Afterburner Workouts and Cardioflow. Work capacity is an important attribute. It forms the foundation of your fitness, and is a prime necessity regardless of your sport, occupation or lifestyle. Increasing your overall work capacity increases your baseline of fitness, which is the platform upon which specialized skills are developed. The skills and attributes you’re building in Phase 1 will give you the ability to make even faster progress in Phase 2 of Bodyweight Burn.

19 Adam Steer & Ryan Murdock

PHASE 1: Metabolic Base (6 weeks)

Bodyweight Burn (Phase 1): You can begin training whenever you like. Just adjust the schedule to match the day you’d like to start. Repeat this 7-day pattern for 6 weeks:

Bodyweight Burn (Phase 1) Overview Workout Nutrition Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Metabolic-Muscle Workout (legs / back / chest) Afterburner A Cardioflow Metabolic-Muscle Workout (legs / shoulders / arms) Afterburner B Cardioflow Recovery

Moderate Carb Low Carb Low Carb Moderate Carb 24-hour Fast Low Carb Good Carb

The diet “days” have been carefully coordinated with the workouts. Follow them to the letter if you want to reap maximum results from this program. Be sure to consult each “day” of the program for the detailed workout breakdown and diet.

20

Monday Measure You’ve got one task to do before you get started. Take your before and after pictures on the day you begin Bodyweight Burn, and record your measurements. Remember: what gets measured gets done! You’ll also want a visual record of this because you’ll be absolutely floored by the results.

Scale Weight Using a reliable and properly calibrated scale, take your starting weight. This is not the most important measure, but it provides important insight nonetheless. Note the time of day that you weigh yourself so you can be consistent with future weigh-ins. 

Before Photos You can use a mirror or get a friend to help you with this. You’ll need three photos. Take a shot straight on, a shot from the side, and one from the back. Stand as naturally as possible. Not only will your after photos reveal your amazing fat loss progress, they’ll also highlight the postural changes you will make on your Shapeshifter journey.

Guide to Taking Girth Measurements At minimum, take the measurements highlighted in black. If at all possible, get someone to help you with your Shoulder and Chest measurements. They can be very telling in relation to the other measures.

21 Adam Steer & Ryan Murdock

Monday

You can take your measurements with a standard “tailor’s tape” that you’ll find in any sewing store, or you may want to invest in a MyoTape device. It won’t set you back too much, and it gives consistent and accurate readings. You can use a mirror or ask a friend to help you with this. 1.

Neck: Right below the Adam’s apple

2.

Shoulder: Allow a natural exhale and measure around both shoulders at the widest point.

3.

Chest: Allow a natural exhale and measure at the level of the nipples with the tape going under the arms and over the shoulder blades in the back.

4.

Waist: Allow a natural exhale and measure at the level of the belly button.

5.

Hip: Measure around the butt at the widest circumference.

6.

Thigh: Measure at the mid-point between the knee and the hip.

Exercise Start the week by hitting your legs, back and chest with a MetabolicMuscle Workout. If you have extra time, the Core Block is optional on any Metabolic-Muscle Workout day. If you decide not to invest in a set of resistance bands, replace the Arm block with the Core block. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

22

Monday

3 Minute Warm Up (Optional) Overhead Eggbeater Doorway Squat Back Bend

30 seconds each direction 1 minute 1 minute

Metabolic-Muscle Workouts Start with the first chart and work your way down.

Chest Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Time

Push Ups - Narrow hands Rest Push Ups - Mid-width hands Rest Push Ups - Wide hands Rest

40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Push Up Hold Quad Press Rest Push Up Hold Quad Press Rest

23

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

Monday

Legs Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage

More Advantage Most Advantage

Single Bound Squat (or supported) alternating Rest Front Lunge Alternating Rest Rear Lunge Alternating Rest

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Wall Squat Squat Jump Rest Wall Squat Squat Jump Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

Back Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Bands Row (Far) Rest Bands Row (Mid-Distance) Rest Bands Row (Close) Rest

24

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Monday

Iso-Dynamic Set

Exercise Iso Dynamic

Iso Dynamic

Bands Reverse Fly Isometric Hold (in end position) Bands Reverse Fly Rest Bands Reverse Fly Isometric Hold (in end position) Bands Reverse Fly Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

OPTIONAL If you have extra time, you can add the Core Block to any of your Metabolic-Muscle Workout days.

Core Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage

Most Advantage

Lying Leg Raise Rest Lying Leg Raise Knees Bent Rest Lying Leg Raise Knees Bent Alternating Rest

25

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Monday

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Plank V-Up Rest Plank V-Up Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Wall Chest Stretch Clasped Hand Forward Fold Rabbit

30 seconds each side 1 minute 1 minute

Nutrition—Moderate Carb On Moderate Carb days you’ll include some faster acting carbs such as fruits (especially bananas), yogurt, squash, beets and cooked carrots. You can eat raw carrots as a “free” veggie. Moderate Carb Days allow you to kick up the replenishment of your muscle energy stores without breaking the bank on calories or sparking a huge surge in insulin. The base for ALL your Shapeshifter meals should be generous amounts of veggies accompanied by a portion of at least 20 grams of protein. Add some moderate carbs to this.

26

Monday

Sample Meals: A great way to start a Moderate Carb day is with a bowl of reduced fat plain Greek yogurt topped with fresh blueberries. You can also stir in a dash of stevia if you want a little extra sweetness. Add some broiled butternut squash to your steak and asparagus dinner. Or simply add a handful of grapes to your salad to turn it into a Moderate Carb meal.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

27

Tuesday Exercise Today’s training is focused on fat loss. Hit it hard with an Afterburner Workout. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner A Workout Afterburner A uses the 8:12 protocol. That means 8 seconds of maximum intensity work, followed by 12 seconds of rest. Repeat this pattern over and over for the entire session. Your goal is to go as fast as you can while maintaining good form in the exercise. You have a choice of 4 different movements for today’s workout. Choose an exercise that challenges you, and stick to that movement for the entire workout (you can change them up from week to week).

28 Adam Steer & Ryan Murdock

Tuesday

As always, your total workout time is 21 minutes.

Afterburner A

The 8:12 Protocol Total time: 21 minutes 8 seconds of maximum intensity work 12 seconds rest Repeat for total of 21 minutes Choice of exercise: Climbers, Jump Squat, Jump Lunge, Breakers (use the same exercise for the entire session once it is chosen) You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition—Low Carb Day You’re going Low Carb today for maximum fat loss. Carbs on Low Carb Days are limited to “free” veggies only. Most of the calories you consume will come from fats and protein. Start with a palm sized portion of protein and add fats until you reach your daily caloric needs. Don’t count the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Use your free FitDay.com account to figure out your overall needs.

29

Tuesday

Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground black pepper.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

30

Wednesday

Wednesday Exercise The focus of today’s workout is fat burning.

15-30 minutes of Cardioflow. There’s no need for a warm up or cool down today, because Cardioflow takes you through every range of your movement potential. Just take the first couple rounds slow and smooth, until your joints are warmed up. Remember: Concentrate on technique in each movement, and ramp up the pace as you get better—but only go as fast as you can while maintaining good form. See the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual.

31

Wednesday

Here’s a reference chart for the movements in this flow.

BWB Cardioflow 1. Overhead Straight Leg Deadlift on both sides 2. Yoga Squat (with foot across opposite knee) on both sides Transition: Bodyweight Squat to Push Up Position 3. T-Push Up on both sides Transition: Bring left knee to chest 4. Stinger Swing Through Left (bring rear leg to same side, continue past each arm and finish in stinger position) Transition: Bring left leg back through to neutral and stretch right leg to rear 4. Stinger Swing Through Right 5. Cobra Swoop Transition: Hop to kneeling, cross feet and roll back through to seated position 6. Curl Down (seated with legs straight, curl down to supine position) 7. Shoulder Bridge 1-Leg on both sides 8. Bicycle Crunch on both sides Transition: 1/2 spinal rock to seated, cross feet in front and roll through to kneeling, bodyweight squat to return to standing position It might take you a few sessions to get the sequence down. Take your time, and don’t get frustrated. The learning curve is short, and the rewards are worth it.

32

Wednesday

Nutrition—Low Carb Day You’re going Low Carb today for maximum fat loss. Carbs on Low Carb Days are limited to “free” veggies only. Most of the calories you consume will come from fats and protein. Start with a palm sized portion of protein and add fats until you reach your daily caloric needs. Don’t count the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Use your free FitDay.com account to figure out your overall needs. Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground black pepper.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

33

Thursday Exercise You’re building muscle again today, but this time the focus is on legs, shoulders and arms. As before, the Core Block is optional on any Metabolic-Muscle Workout day. If you decide not to invest in a set of resistance bands, replace the Arm block with the Core block. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Shoulder Breather Floating Elbow Circles Side Shift Lunges

30 seconds each direction 30 seconds each direction 1 minute

34 Adam Steer & Ryan Murdock

Thursday

Metabolic-Muscle Workouts Start with the first chart and work your way down.

Shoulders Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Rocca Feet Elevated* Rest Rocca Standard* Rest Rocca Hands Elevated* Rest

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

*If you need to decrease difficulty, start with Standard and then hands slightly elevated, finishing with hands further elevated.

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Isometric Shoulder Spread Screw Press Rest Isometric Shoulder Spread Screw Press Rest

35

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

Thursday

Legs Block—7 minutes Mechanical Advantage Set

Exercise Single Bound Squat (or supported) alternating Rest More Advantage Front Lunge Alternating Rest Most Advantage Rear Lunge Alternating Rest Least Advantage

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Wall Squat Squat Jump Rest Wall Squat Squat Jump Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

36

Thursday

Arms Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage

More Advantage

Most Advantage

Scoop Curl (Standing far from anchor)* Rest Scoop Curl (Standing mid-distance from anchor)* Rest Scoop Curl (Standing close to anchor)* Rest

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

*The further you stand from the anchor point of your bands the more difficult it will be.

Iso-Dynamic Set

Exercise Bent Over Triceps Kickback (Far from anchor)* Rest Bent Over Triceps Kickback More Advantage (Mid from anchor)* Rest Bent Over Triceps Kickback Most Advantage (Close to anchor)* Rest Least Advantage

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

OPTIONAL If you have extra time, you can add the Core Block to any of your Metabolic-Muscle Workout days.

37

Thursday

Core Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Lying Leg Raise Rest Lying Leg Raise Knees Bent Rest Lying Leg Raise Knees Bent Alternating Rest

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Plank V-Up Rest Plank V-Up Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Shoulder Stretch on Ball Seal Stretch Hurdler Side Bend

1 minute 1 minute 30 seconds each side

38

Thursday

Nutrition—Moderate Carb On Moderate Carb days you’ll include some faster acting carbs such as fruits (especially bananas), yogurt, squash, beets and cooked carrots. You can eat raw carrots as a “free” veggie. Moderate Carb Days allow you to kick up the replenishment of your muscle energy stores without breaking the bank on calories or sparking a huge surge in insulin. The base for ALL your Shapeshifter meals should be generous amounts of veggies accompanied by a portion of at least 20 grams of protein. Add some moderate carbs to this. Sample Meals: A great way to start a Moderate Carb day is with a bowl of reduced fat plain Greek yogurt topped with fresh blueberries. You can also stir in a dash of stevia if you want a little extra sweetness. Add some broiled butternut squash to your steak and asparagus dinner. Or simply add a handful of grapes to your salad to turn it into a Moderate Carb meal.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back. NOTE: Remember to stop eating today after supper. You’re doing a 24-hour fast tomorrow. See tomorrow’s nutrition section for details.

39

Friday Exercise You’re hitting it hard again today with an Afterburner Workout for accelerated fat loss. It’s a different circuit than the one you performed on Tuesday. Gotta keep you on your toes! Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner B Workout Afterburner B uses the 60:75 protocol. That means 60 seconds of work at 85-90% of your capacity, followed by 75 seconds of the Recovery Flow. That’s right—you’re recovering your breathing and heart rate while in motion in today’s program. There’s no passive rest. Repeat this pattern over and over for the entire session. Your exercise for the 60 second periods is Sprinter Burpees. The movements of the Recovery Flow are listed in the chart below. As always, your total workout time is 21 minutes.

40 Adam Steer & Ryan Murdock

Friday

Afterburner B

The 60:75 Protocol Total time: 21 minutes 60 seconds of work at 85-90% capacity 75 seconds rest doing the Recovery Flow Repeat for total of 21 minutes Exercise: Sprinter Burpees

BWB Recovery Flow Shinbox Left / Right Shoulder Bridge Shoulder Roll Left (Threading Bridge) Shoulder Roll Right You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition — 24 Hour Fast If you’ve never used intermittent fasting before, this may be one of the most psychologically challenging days of your Bodyweight Burn program. But it will accelerate fat loss like nothing else, and it provides a host of other health benefits. So stick it out and reap the rewards!   The fasting protocol is simple. Stop eating after supper on the previous day. Then—24 hours later—start eating again by having supper as

41

Friday

your first meal of that day. So you should have stopped eating after your supper last night. And you’ll start eating again at supper tonight. During the fast you can drink as much water and non-caloric beverages as you like, including coffee and tea—but don’t add milk or sugar. These tips will make it much easier to stick to your fast: ➠➠

Drink lots of water

➠➠

Coffee and tea are fine

➠➠

Do not consume any sugary drinks—obviously!

➠➠

Stay busy

➠➠

Know that hunger will come and go throughout the day

➠➠

Finish your fast with a normal meal

To end your fast, stick to normal portions of a Low Carb meal. And have a Low Carb snack before bed. As a reminder, Low Carb Days are limited to “free” veggies only. Most of the calories that you consume will come from fats and protein. In fact, you won’t even be counting the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground back pepper. That’s it. And don’t worry, it’ll be over before you know it!

42

Saturday Exercise You’re ending off the week with some more fat burning. Today’s focus is Cardioflow.

15-30 minutes of Cardioflow. There’s no need for a warm up or cool down today, because Cardioflow takes you through every range of your movement potential. Just take the first couple rounds slow and smooth, until your joints are warmed up. Remember: Concentrate on technique in each movement, and ramp up the pace as you get better—but only go as fast as you can while maintaining good form. See the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual.

43 Adam Steer & Ryan Murdock

Saturday

Here’s a reference chart for the movements in this flow.

BWB Cardioflow 1. Overhead Straight Leg Deadlift on both sides 2. Yoga Squat (with foot across opposite knee) on both sides Transition: Bodyweight Squat to Push Up Position 3. T-Push Up on both sides Transition: Bring left knee to chest 4. Stinger Swing Through Left (bring rear leg to same side, continue past each arm and finish in stinger position) Transition: Bring left leg back through to neutral and stretch right leg to rear 4. Stinger Swing Through Right 5. Cobra Swoop Transition: Hop to kneeling, cross feet and roll back through to seated position 6. Curl Down (seated with legs straight, curl down to supine position) 7. Shoulder Bridge 1-Leg on both sides 8. Bicycle Crunch on both sides Transition: 1/2 spinal rock to seated, cross feet in front and roll through to kneeling, bodyweight squat to return to standing position It might take you a few sessions to get the sequence down. Take your time, and don’t get frustrated. The learning curve is short, and the rewards are worth it.

44

Saturday

Nutrition—Low Carb Day You’re going Low Carb today for maximum fat loss. Carbs on Low Carb Days are limited to “free” veggies only. Most of the calories you consume will come from fats and protein. Start with a palm sized portion of protein and add fats until you reach your daily caloric needs. Don’t count the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Use your free FitDay.com account to figure out your overall needs. Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground black pepper.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

45

Sunday Exercise You’ve reached the end of the week, and you’ve earned a reprieve. There’s no programmed workout today. Kick back, relax and enjoy some time outdoors with your family, or with your favourite hobby. OPTIONAL: If you find yourself itching for something active, today’s the perfect day to add a low intensity “recovery” activity like stretching. Alternatively, you could invest in Shapeshifter Yoga. This sciencebased yoga program is an excellent way to compensate for the work you’re doing in Bodyweight Burn. http://www.yogafitnessflow.com You’ll really feel amazing after completing this movement series!

Nutrition—Good Carb Day Good carb days are the Bodyweight Burn Carb-Synch diet system answer to the infamous “cheat day.” This is your day to loosen the reigns a bit without destroying your progress or sending your efforts into the fatal tailspin of cravings, bloating and depression which often accompanies an all out feast on processed carbs. Many “diet” programs recommend a periodic “cheat” day or “free” day. This can be extremely valuable from a mental and emotional perspective because it gives you a break from the grind of nutritional discipline. But it’s also beneficial from a physiological perspective because it pumps your muscles full of fuel for the days to come. There’s even some evidence that cheat days can bolster levels of the hormone leptin, which tends to plummet along with calorie restriction and fat loss. Leptin controls hunger (the lower it gets the hungrier you are), so manipulating this hormone can help your fat loss.

46 Adam Steer & Ryan Murdock

Sunday

We include this with one important caveat: In our experience, most people take their “cheat” days too far and they eat enormous amounts of refined carbohydrates. Your muscles can only store about 400 grams of glycogen. That means a good portion of those empty cheat day calories will be stored as fat. You worked hard all week to get rid of fat! That temporary satisfaction just isn’t worth it. The other problem with consuming huge amounts of processed carbs in one day is the inflammatory response that will accompany it. Studies have shown that just ONE high carb meal increases systemic inflammation for as many as three hours! And we’ve already seen that inflammation is associated with stalled fat loss and muscular development. So we’ve taken a different approach—the Good Carb Day. You’ll still get a psychological break, and you’ll still load up on muscle glycogen. But you’ll do it by eating your fill of sprouted grain products (like Ezekiel bread), rice, potatoes, quinoa and couscous. There’s no hard limit to the amount you can eat. Just make sure you stop at 90% full (so you don’t feel like you are “stuffed”). And don’t eat again until you start to feel hungry. Finally, be sure you add protein and good fats to each of your meals. Sample Good Carb Day Meals: Eat a bowl of steel cut oatmeal for breakfast. Stir in some Plain greek yogurt, a little stevia if you need more sweetness, and a handful of raisins for variety. Accompany it with a protein shake to round things out. Keep your protein intake up, even on a “Good Carb” day. For lunch, have your favorite sandwich on a couple slices of Ezekiel bread. And at supper, cook up a pot of quinoa pasta and whip up a nice meat and veggie sauce to go with it. Check this blog post out for Adam’s idea of a perfect “Good Carb” day... The Perfect “Good Carb” Day That’s the run down on Bodyweight Burn Phase 1. Repeat this sequence for a full 6 weeks before moving on to Phase 2.

47

Phase 2: Metabolic Explosion (6 weeks) In Phase 2 we’re raising the stakes. It’s time to shift your body into 24/7 fat burning mode. We’re really hammering the Afterburner workouts in this part of the program, so you can take advantage of the EPOC effect we discussed earlier. When you hit those Afterburner sessions hard, your body will continue to burn fat for 24 - 38 hours as you recover. But you’ll only be able to take it to this level if you use every ounce of the firepower you built up in Phase 1 of Bodyweight Burn. Without that work capacity you simply wouldn’t have enough gas in your tank. This is it! You’re halfway through. Give it all you’ve got over the next 6 weeks and you’ll be amazed at the changes in your body—and your life.

48 Adam Steer & Ryan Murdock

Phase 2: Metabolic Explosion (6 weeks)

Bodyweight Burn (Phase 2): When you’ve completed Phase 1, move straight into Phase 2. Repeat this 7-day pattern for 6 weeks:

Bodyweight Burn (Phase 2) Overview Workout Nutrition Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Afterburner C Afterburner D Metabolic-Muscle 2.0 Afterburner C Afterburner D Metabolic-Muscle 2.0 Recovery

24-hour Fast Low Carb Back Load 24-hour Fast Low Carb Back Load Good Carb

The diet “days” have been carefully coordinated with the workouts. Follow them to the letter if you want to reap maximum results from this program. Be sure to consult each “day” of the program for the detailed workout breakdown and diet.

49

Monday Exercise In Phase 2 we’re hitting the Afterburner Workouts hard and heavy. You’ve got two different circuits in this section of the program. Today you’ll do the first one. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner C Workout Afterburner C uses “descending sets” to take you through a sequence of 3 movements, followed by a 60 second rest. There’s no rest between exercises, only at the end of each round. The workout is 8 rounds total. Your goal is to move as fast as you can while maintaining good form. As always, your total workout time is 21 minutes.

50 Adam Steer & Ryan Murdock

Monday

Afterburner C

Descending Sets Total time: 21 minutes 8 Rounds of the following circuit: 45 sec Bodyweight Jump Squat 30 sec Jump Lunge 15 sec Climber or Breaker 60 seconds rest You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition — 24 Hour Fast Intermittent fasting accelerates fat loss like nothing else, and it provides a host of other health benefits. So stick it out and reap the rewards!   The fasting protocol is simple. Stop eating after supper on the previous day. Then—24 hours later—start eating again by having supper as your first meal of that day. So you should have stopped eating after your supper last night. And you’ll start eating again at supper tonight. During the fast you can drink as much water and non-caloric beverages as you like, including coffee and tea—but don’t add milk or sugar. These tips will make it much easier to stick to your fast:

51

Monday

➠➠

Drink lots of water

➠➠

Coffee and tea are fine

➠➠

Do not consume any sugary drinks—obviously!

➠➠

Stay busy

➠➠

Know that hunger will come and go throughout the day

➠➠

Finish your fast with a normal meal

To end your fast, stick to normal portions of a Low Carb meal. And have a Low Carb snack before bed. As a reminder, Low Carb Days are limited to “free” veggies only. Most of the calories that you consume will come from fats and protein. In fact, you won’t even be counting the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground back pepper. That’s it. And don’t worry, it’ll be over before you know it!

52

Tuesday Exercise You’re doing another Afterburner Workout today, but it’s a different circuit than you used yesterday. Don’t worry, it’s gonna be fun! Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner D Workout Afterburner D uses “ascending sets” to take you through a sequence of 3 movements, followed by a 60 second rest. There’s no rest between exercises, only at the end of each round. The workout is 8 rounds total. Your goal is to move as fast as you can while maintaining good form. As always, your total workout time is 21 minutes.

53 Adam Steer & Ryan Murdock

Tuesday

Afterburner D

Ascending Sets Total time: 21 minutes 8 Rounds of the following circuit: 15 sec Tuck Jumps 30 sec Burpees 45 sec Bodyweight Squat 60 seconds rest You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition—Low Carb Day You’re going Low Carb today for maximum fat loss. Carbs on Low Carb Days are limited to “free” veggies only. Most of the calories you consume will come from fats and protein. Start with a palm sized portion of protein and add fats until you reach your daily caloric needs. Don’t count the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Use your free FitDay.com account to figure out your overall needs.

54

Tuesday

Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground black pepper.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

55

Wednesday Exercise The focus of Phase 2 is fat burning, but we still want to address lean muscle gain because that “metabolically expensive” tissue is your ace in the hole. We’re using a different Metabolic-Muscle Workout in this phase of the program. It’s a Lactic Circuit of 8 movements that cover the entire body. As before, the Core Block is optional on any Metabolic-Muscle Workout day. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Overhead Eggbeater Doorway Squat Back Bend

30 seconds each direction 1 minute 1 minute

Metabolic-Muscle 2.0 Do 3 rounds of this circuit. Rest for 90 seconds at the end of each round. If you choose not to invest in resistance bands, replace the back movement with the leg exercise indicated below.

56 Adam Steer & Ryan Murdock

Wednesday

Lactic Circuit

Exercise Legs Chest Core Legs Shoulders Core Back (extra legs option to replace back)

Time

Front Lunge (explosive) Rest Push Ups Rest V-up Rest Wall Sit Rest Rocca Rest Plank Rest Row

50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds

Jump Squat

50 seconds

Rest

90 seconds

OPTIONAL If you have extra time, you can add the Core Block to any of your Metabolic-Muscle Workout days.

Core Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Lying Leg Raise Rest Lying Leg Raise Knees Bent Rest Lying Leg Raise Knees Bent Alternating Rest

57

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Wednesday

Iso-Dynamic Set

Exercise Iso Dynamic Iso Dynamic

Plank V-Up Rest Plank V-Up Rest

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Wall Chest Stretch Clasped Hand Forward Fold Rabbit

30 seconds each side 1 minute 1 minute

Nutrition—Back Load Day You’ve been going low carb for a few days now, and you’re burning fat like a smelter. But you’ve gotta “carb up” and replenish those tired muscles so you have enough energy to keep going with the program. “Carb Backloading” is an innovative nutritional approach we learned from John Kiefer. It involves doing your strength training late in the day and then concentrating all your “carbs”—rice, sweet potatoes, sprouted grain bread, etc—in the evening hours. This approach is based on the fact that insulin sensitivity—the ability of your cells to respond to insulin and absorb nutrients—is highest in the morning and diminishes throughout the day. This is true for BOTH fat and muscle cells.

58

Wednesday

However, exercise increases the insulin sensitivity of your muscles regardless of what time of day you train. If you consume your carbs in the evening while also scheduling your workouts for later in the day, you’ll be able to “play the system.” Your fat cells are still in their late state of relative insulin resistance. But your workout has kicked your muscle cells into a highly insulin sensitive state, so ingested carbs are shot straight into the muscle for growth and recovery! Sample Back Load Day: Immediately upon waking, have a coffee with a teaspoon to a tablespoon of whipping cream, or tea with a teaspoon to a tablespoon of extra virgin cold pressed coconut oil. The fat will give you energy without interfering with fat burning. Don’t eat breakfast until at least 10:00 am, or preferably until noon. Break your fast with protein and loads of free veggies. High quality meat, poultry or seafood are all great choices. Add moderate amounts of good fat if you’ve chosen a lean protein source. Need examples? Have a large salad tossed in olive oil and a splash of vinegar, topped with grilled salmon. Or cook some broccoli, toss it in coconut oil and serve it with steak or a piece of chicken. If you’re feeling hungry by mid-afternoon, you can eat a handful of nuts or some cottage cheese. Free veggies are great too, and they can be eaten throughout the day. Work out in the late afternoon or early evening today. Take some Prograde Workout immediately after your training session: 1 scoop if you’re under 140 pounds, or 2 scoops if you’re over 140 pounds. You need the combination of fast acting carbs and protein contained in Prograde Workout to make Back Loading as effective as possible. If you want to speed your results even more, add 5 grams of leucine and 5 grams of creatine to your post workout shake. Wait an hour or two, and then eat dinner. Start with a palm sized portion of lean protein. Add loads of free veggies, and round out your plate with a fist sized portion of carbs, such as potato, sweet potato, rice, gluten-free pasta or sprouted grain bread.

59

Wednesday

If you’re hungry again in the evening, you can have a snack that includes protein and carbs. A good trick is to mix a scoop of protein powder with just enough water to create a “pudding”. Add half a cup of rice and you have a good approximation of rice pudding. Don’t count calories on your Back Load days. Stick to the portion pattern described above and never eat until full. NOTE: Remember to stop eating today after supper. You’re doing another 24-hour fast tomorrow. See tomorrow’s nutrition section for details.

60

Thursday Exercise It’s time for another run through Afterburner C. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner C Workout Afterburner C uses “descending sets” to take you through a sequence of 3 movements, followed by a 60 second rest. There’s no rest between exercises, only at the end of each round. The workout is 8 rounds total. Your goal is to move as fast as you can while maintaining good form. As always, your total workout time is 21 minutes.

61 Adam Steer & Ryan Murdock

Thursday

Afterburner C

Descending Sets Total time: 21 minutes 8 Rounds of the following circuit: 45 sec Bodyweight Jump Squat 30 sec Jump Lunge 15 sec Climber or Breaker 60 seconds rest You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition — 24 Hour Fast Intermittent fasting accelerates fat loss like nothing else, and it provides a host of other health benefits. So stick it out and reap the rewards!   The fasting protocol is simple. Stop eating after supper on the previous day. Then—24 hours later—start eating again by having supper as your first meal of that day. So you should have stopped eating after your supper last night. And you’ll start eating again at supper tonight. During the fast you can drink as much water and non-caloric beverages as you like, including coffee and tea—but don’t add milk or sugar. These tips will make it much easier to stick to your fast:

62

Thursday

➠➠

Drink lots of water

➠➠

Coffee and tea are fine

➠➠

Do not consume any sugary drinks—obviously!

➠➠

Stay busy

➠➠

Know that hunger will come and go throughout the day

➠➠

Finish your fast with a normal meal

To end your fast, stick to normal portions of a Low Carb meal. And have a Low Carb snack before bed. As a reminder, Low Carb Days are limited to “free” veggies only. Most of the calories that you consume will come from fats and protein. In fact, you won’t even be counting the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground back pepper. That’s it. And don’t worry, it’ll be over before you know it!

63

Friday Exercise It’s another Afterburner day. You’re right in the fat loss groove now— keep it going! Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Invisible Rope Jump Robot Chop Running on the Spot

1 minute 1 minute 1 minute

Afterburner D Workout Afterburner D uses “ascending sets” to take you through a sequence of 3 movements, followed by a 60 second rest. There’s no rest between exercises, only at the end of each round. The workout is 8 rounds total. Your goal is to move as fast as you can while maintaining good form. As always, your total workout time is 21 minutes.

64 Adam Steer & Ryan Murdock

Friday

Afterburner D

Ascending Sets Total time: 21 minutes 8 Rounds of the following circuit: 15 sec Tuck Jumps 30 sec Burpees 45 sec Bodyweight Squat 60 seconds rest You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Lunge Piriformis Stretch Reaching Table

30 seconds each side 30 seconds each side 30 seconds each side

Nutrition—Low Carb Day You’re going Low Carb today for maximum fat loss. Carbs on Low Carb Days are limited to “free” veggies only. Most of the calories you consume will come from fats and protein. Start with a palm sized portion of protein and add fats until you reach your daily caloric needs. Don’t count the calories from veggies on Low Carb Days. Eat as much as you want of things like leafy green salad veggies, asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, mushrooms, onions, spinach, tomato, and zucchini. Use your free FitDay.com account to figure out your overall needs.

65

Friday

Sample Meals: Spinach salad with olive oil and balsamic vinegar dressing. Add tomatoes and cucumbers for variety, and top it off with slices of grilled chicken. Or cook a steak on the barbecue. At the same time, grill some asparagus and finish it off by drizzling with grilled sesame oil and sprinkling with sea salt and ground black pepper.

How many calories? Counting calories is a very imprecise thing. Use this as a guide only. Watch your body and adjust your calories up or down depending on your results. You should aim for around 13 calories per pound of bodyweight. Make sure you count EVERYTHING you put in your mouth. Alternatively, you can forget about calories. Just eat until satisfied, track what you’re eating, and keep a close eye on your results. If your performance decreases, you may need more calories. If you feel softer, you may need to cut back.

66

Saturday Exercise You’ve got one more muscle building workout to round out the week. The diet will be easier today and tomorrow, so enjoy it while it lasts! As before, the Core Block is optional on any Metabolic-Muscle Workout day. Refer to the videos in the online Bodyweight Burn web portal for detailed instructions covering all the exercises in this manual. You can begin your session with an optional 3 minute warm up. If you choose to skip the warm up, make sure you ramp up your intensity gradually in your work sets.

3 Minute Warm Up (Optional) Shoulder Breather Floating Elbow Circles Side Shift Lunges

30 seconds each direction 30 seconds each direction 1 minute

Metabolic-Muscle 2.0 Do 3 rounds of this circuit. Rest for 90 seconds at the end of each round. If you choose not to invest in resistance bands, replace the back movement with the leg exercise indicated below.

67 Adam Steer & Ryan Murdock

Saturday

Lactic Circuit

Exercise Legs

Front Lunge (explosive) Rest Chest Push Ups Rest Core V-up Rest Legs Wall Sit Rest Shoulders Rocca Rest Core Plank Rest Back Row (extra legs option to replace back) Jump Squat Rest

Time 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 10 seconds 50 seconds 50 seconds 90 seconds

OPTIONAL If you have extra time, you can add the Core Block to any of your Metabolic-Muscle Workout days.

Core Block—7 minutes Mechanical Advantage Set

Exercise Least Advantage More Advantage Most Advantage

Lying Leg Raise Rest Lying Leg Raise Knees Bent Rest Lying Leg Raise Knees Bent Alternating Rest

68

Time 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds 50 seconds

Saturday

Iso-Dynamic Set

Exercise Iso Dynamic

Plank V-Up Rest Plank V-Up Rest

Iso Dynamic

Time 30 seconds 45 seconds 30 seconds 30 seconds 45 seconds 30 seconds

You can end your session with an optional 3 minute cool down. This simple sequence of movements will speed your recovery and increase your flexibility and overall wellness.

3 Minute Cool Down (Optional) Shoulder Stretch on Ball Seal Stretch Hurdler Side Bend

1 minute 1 minute 30 seconds each side

Nutrition—Back Load Day You’ve been going low carb for a few days now, and you’re burning fat like a smelter. But you’ve gotta “carb up” and replenish those tired muscles so you have enough energy to keep going with the program. “Carb Backloading” is an innovative nutritional approach we learned from John Kiefer. It involves doing your strength training late in the day and then concentrating all your “carbs”—rice, sweet potatoes, sprouted grain bread, etc—in the evening hours. This approach is based on the fact that insulin sensitivity—the ability of your cells to respond to insulin and absorb nutrients—is highest in the morning and diminishes throughout the day. This is true for BOTH fat and muscle cells.

69

Saturday

However, exercise increases the insulin sensitivity of your muscles regardless of what time of day you train. If you consume your carbs in the evening while also scheduling your workouts for later in the day, you’ll be able to “play the system.” Your fat cells are still in their late state of relative insulin resistance. But your workout has kicked your muscle cells into a highly insulin sensitive state, so ingested carbs are shot straight into the muscle for growth and recovery! Sample Back Load Day: Immediately upon waking, have a coffee with a teaspoon to a tablespoon of whipping cream, or tea with a teaspoon to a tablespoon of extra virgin cold pressed coconut oil. The fat will give you energy without interfering with fat burning. Don’t eat breakfast until at least 10:00 am, or preferably until noon. Break your fast with protein and loads of free veggies. High quality meat, poultry or seafood are all great choices. Add moderate amounts of good fat if you’ve chosen a lean protein source. Need examples? Have a large salad tossed in olive oil and a splash of vinegar, topped with grilled salmon. Or cook some broccoli, toss it in coconut oil and serve it with steak or a piece of chicken. If you’re feeling hungry by mid-afternoon, you can eat a handful of nuts or some cottage cheese. Free veggies are great too, and they can be eaten throughout the day. Work out in the late afternoon or early evening today. Take some Prograde Workout immediately after your training session: 1 scoop if you’re under 140 pounds, or 2 scoops if you’re over 140 pounds. You need the combination of fast acting carbs and protein contained in Prograde Workout to make Back Loading as effective as possible. If you want to speed your results even more, add 5 grams of leucine and 5 grams of creatine to your post workout shake. Wait an hour or two, and then eat dinner. Start with a palm sized portion of lean protein. Add loads of free veggies, and round out your plate with a fist sized portion of carbs, such as potato, sweet potato, rice, gluten-free pasta or sprouted grain bread.

70

Saturday

If you’re hungry again in the evening, you can have a snack that includes protein and carbs. A good trick is to mix a scoop of protein powder with just enough water to create a “pudding”. Add half a cup of rice and you have a good approximation of rice pudding. Don’t count calories on your Back Load days. Stick to the portion pattern described above and never eat until full.

71

Sunday Exercise You’ve reached the end of the week, and you’ve earned a reprieve. There’s no programmed workout today. Kick back, relax and enjoy some time outdoors with your family, or with your favourite hobby. OPTIONAL: If you find yourself itching for something active, today’s the perfect day to add a low intensity “recovery” activity like stretching. Alternatively, you could invest in Shapeshifter Yoga. This sciencebased yoga program is an excellent way to compensate for the work you’re doing in Bodyweight Burn. http://www.yogafitnessflow.com You’ll really feel amazing after completing this movement series!

Nutrition—Good Carb Day Good carb days are the Bodyweight Burn Carb-Synch diet system answer to the infamous “cheat day.” This is your day to loosen the reigns a bit without destroying your progress or sending your efforts into the fatal tailspin of cravings, bloating and depression which often accompanies an all out feast on processed carbs. Many “diet” programs recommend a periodic “cheat” day or “free” day. This can be extremely valuable from a mental and emotional perspective because it gives you a break from the grind of nutritional discipline. But it’s also beneficial from a physiological perspective because it pumps your muscles full of fuel for the days to come. There’s even some evidence that cheat days can bolster levels of the hormone leptin, which tends to plummet along with calorie restriction

72 Adam Steer & Ryan Murdock

Sunday

and fat loss. Leptin controls hunger (the lower it gets the hungrier you are), so manipulating this hormone can help your fat loss. We include this with one important caveat: In our experience, most people take their “cheat” days too far and they eat enormous amounts of refined carbohydrates. Your muscles can only store about 400 grams of glycogen. That means a good portion of those empty cheat day calories will be stored as fat. You worked hard all week to get rid of fat! That temporary satisfaction just isn’t worth it. The other problem with consuming huge amounts of processed carbs in one day is the inflammatory response that will accompany it. Studies have shown that just ONE high carb meal increases systemic inflammation for as many as three hours! And we’ve already seen that inflammation is associated with stalled fat loss and muscular development. So we’ve taken a different approach—the Good Carb Day. You’ll still get a psychological break, and you’ll still load up on muscle glycogen. But you’ll do it by eating your fill of sprouted grain products (like Ezekiel bread), rice, potatoes, quinoa and couscous. There’s no hard limit to the amount you can eat. Just make sure you stop at 90% full (so you don’t feel like you are “stuffed”). And don’t eat again until you start to feel hungry. Finally, be sure you add protein and good fats to each of your meals. Sample Good Carb Day Meals: Eat a bowl of steel cut oatmeal for breakfast. Stir in some Plain greek yogurt, a little stevia if you need more sweetness, and a handful of raisins for variety. Accompany it with a protein shake to round things out. Keep your protein intake up, even on a “Good Carb” day. For lunch, have your favorite sandwich on a couple slices of Ezekiel bread. And at supper, cook up a pot of quinoa pasta and whip up a nice meat and veggie sauce to go with it. Check this blog post out for Adam’s idea of a perfect “Good Carb” day... The Perfect “Good Carb” Day

73

Sunday

NOTE: Remember to stop eating today after supper. You’re doing another 24-hour fast tomorrow. See tomorrow’s nutrition section for details. That’s the run down on Bodyweight Burn Phase 2. Repeat this sequence for a full 6 weeks to complete the Bodyweight Burn program.

74

Part 3

LAST WORDS

Tracking Progress We hope you enjoyed reading about the how’s and why’s of effective fat loss. And we hope you found the instructions in the Bodyweight Burn Workout section easy to follow. Simply plug in the day-by-day workout pattern and follow it to the letter, and you’ll be well on your way to feeling better, slimmer and more attractive than you have since your “glory days.” We know you’re itching to set this plan in motion, and we’ll stop talking so you can do exactly that. We just have a couple final things to add. The first is a reminder about the importance of tracking your progress. Don’t neglect this, because it really is the key to your success. Buy yourself a journal. Choose something you enjoy writing in. Something you can build a daily ritual around. Get a nice pen too, while you’re at it. Go on, treat yourself! Why a journal? Can’t you just use your iphone? Sorry folks, not for this. There’s something about putting pen to paper that makes things concrete, and that brings high minded ideals down to reality. Recording your progress in a training journal is an excellent way to make sure you stick to the plan. It keeps you accountable, and it helps you remember what to do next. When you fall off track or experience a setback, your journal provides a record so you can go back and analyze your habits to learn why you aren’t achieving the results you want. You come away from this process with a better understanding of your body, your strengths and weaknesses, your relationship with food, how things like sleep affect your physique, and more. Knowledge is power, and your journal provides you with a unique lens on the small daily habits that make up the sum total of your results.

76 Adam Steer & Ryan Murdock

Tracking Progress

We also want you to use your journal to prepare for the week ahead. Plan your meals in advance to avoid being tempted by the “fast food” solution. And plan your training time in advance to avoid being tempted to put off a session until “tomorrow.” Make a habit of opening your journal each night before bed. Write out the workout you’ll be doing the next day, including the exercises, times, sets, reps and any other information you can find. Read the exercise descriptions and practice the exercises to make sure you’re clear on how they’re done. Write down any nutrition details for the day ahead, and make sure you have the proper ingredients on hand so you can eat according to the Carb-Synch guidelines. This will be especially important, because we’ve included specific dietary recommendations that change as you move through the program. Prepping your journal does a few things: ➠➠

It prepares you mentally for the next day’s workout

➠➠

It allows you to do a “pre-flight” of the workout, making the session go more smoothly

➠➠

It’s a form of “promise” that you make to yourself—it increases the odds that you’ll follow through

➠➠

It’s a placeholder and memory aid you can use during your workout

After each exercise session, record as many details as possible. You can also scribble down any other reflections you had on your day, your energy levels, etc. This will help guide you the next time that particular training session rolls around. This process also serves as a powerful motivator when you look back and realize just how far you’ve come! And don’t forget to take your measurements at the end of Phase 1, and again at the end of Phase 2 (the end of the program). For a reminder of how to do this, see the “Measurement” section on Day 1 of the program. Remember: what gets measured and recorded gets done. Nothing empowers your fat loss journey like concrete measurements of success. And nothing is more destructive to a body transformation program than being caught unprepared.

77

Tracking Progress

By the end of this program you’ll have made journalling your habit. And it’s a habit that transforms one-time success into skills that last a lifetime.

Equipment Needed Most of this program uses bodyweight exercises. You don’t need anything to complete those, except perhaps a small mat. Any yogastyle mat will do. Or you could train right on the floor—your choice. Some circuits include movements done with resistance bands. Bands add versatility to your program while keeping it portable. They’re easy to roll up in a suitcase when you travel, and you can even tuck them into the pockets of your cargo pants. When it comes to choosing resistance bands, we recommend My Gym in a Bag. We like the quality, the design, and the fact that they’re fast to set up and adjust. That’s the equipment we use ourselves, but you can also find resistance bands in just about any sports store if you’d rather pick up something locally.

78

FAQ Q: What happens if I miss a training session? A: If you miss a single training session or two, just pick right back up where you left off. Don’t skip a day, as each day of the program builds on the one that came before. If you miss 3 or 4 training sessions or more, drop back 1 week in the program and restart from there. Q: Can I switch the Carb-Synch days around? A: No, each day of the program has been carefully designed to tap into your greatest fat loss potential. The workouts have also been synchronized with the diet days in a very specific way. Please follow our program to the letter, and put your trust in our coaching. We know our stuff, and we’ll get you to your goals. Q: Can I omit the 24 hour fast days? A: Yes, you can substitute them with Low Carb days. But progress will be quicker if you use the fast days as indicated. Q: Do I need to use the recommended supplements? A: Sticking to the minimum plan of protein, BCAAs and fish oil is highly recommended. Following the entire supplement plan will provide faster results and improved health if you are following the Bodyweight Burn program to the letter. But you will still get good results without using any supplements. Q: Do I take the recommended supplements on 24 hour fasting days? A: The post-workout supplementation plan is highly recommended for BW Metabolic-Muscle workouts. It is useful for BW Afterburners, but not as crucial. And it’s not necessary for BW Cardioflow sessions. As far as diet days goes, follow the supplementation routine for Low Carb days (it’s your only exception on those days). But only BCAAs are allowed on 24 Hour Fasting days. Q: When is it better to work out on 24 hour fasting days? Before or after the meal? A: If possible, do your workout while in the fasted state.

79 Adam Steer & Ryan Murdock

FAQ

Q: What if I can’t do the exact number of rounds or reps of a workout? Should I keep repeating that day until I can match the numbers in the manual? Or should I just move on to the next day? A: Just move on. It’s part of the process. Each type of workout will show up again in the program, and your performance will progress each time. Record your numbers in your journal, and try to do a little more each workout. As long as you’re making progress, you’re on track. Q: Am I too old to do Bodyweight Burn? A: Age is not a barrier. The exercises in Bodyweight Burn are scalable to wherever you’re starting out. And any movement can be broken down into accessible steps. It’s one of our specialties. Q: What pre-existing level of fitness do I need to start the program? I’m out of shape and worried this will be beyond my ability. A: Everything in the program is completely scalable. We all started out somewhere—including Adam and Ryan. Test out each of the exercises. When you feel comfortable with your technique technique, try the workouts. But don’t go “full out” with them. Reduce the round times and/or number of rounds. Take the exercises slowly and deliberately, and build up to the full workout over time. You’ll be doing the full Bodyweight Burn workouts before you know it! Q: I hurt X body part and I’m in pain when I train. What do you recommend? A: Please see a doctor and get cleared for exercise. A recent injury is nothing to mess around with. Get those preconditions cleared, ask your doc about specific exercises that should be avoided with your condition, and let us know. We can help you create workarounds, but we can’t offer medical advice. Q: I’m vegetarian. Can I still follow Bodyweight Burn and the Carb-Synch diet system? A: Most of our vegetarian and vegan clients have had good success simply by swapping our suggested meat-based protein sources for whatever works for them. If you follow the meal structures laid out in the program, you’ll get the desired results.

80

FAQ

Q: I just finished my first workout and I’m very sore. Is that normal? A: It’s normal to be a little sore for the first few days when you’re starting a new program. Do some extra movements of the warm up exercises throughout your day, and spend a little more time with the cool down movements—they’ll help you release your tissues between sessions and the soreness will diminish much faster. Before long you won’t get sore at all from your training sessions.

81

A Final Word From Ryan and Adam Congratulations! You’ve reached the end of the Bodyweight Burn program! But did you notice one important thing? There’s no fanfare and no trumpets. The end of Phase 2 is just another day. And that’s how you should treat it. Yes, sticking to the plan for the full 12 weeks is a serious accomplishment, and we’re willing to bet that you see it every time you look in the mirror. But in the big picture, it’s just another day in the new lifestyle you’ve committed to. The last day was no big deal because you’ve adapted to this new, healthy way of living. It’s not a “program” anymore, or a chore, or a plan, or something you have to force yourself to follow. Healthy living is now a part of who you are. We wish you the strength to succeed at whatever you set your mind to. The vibrant energy that comes from embracing BW3 and the Carb-Synch eating style. The radiant confidence that comes from reshaping your body into the form you always knew was in there. You’re an inspiration to everyone around you. And with that comes great responsibility. Go out there and inspire others with your personal transformation. And most of all, live up to your own potential. We believe in you.

82 Adam Steer & Ryan Murdock

A Final Word From Ryan and Adam

About Adam Steer NCSA-CPT, NCCP 3, CSIA Lvl 4 Course Conductor, CSCF 3 Biosignature Certified, MAT Lower Body Specialist CST Certified, AKC Certified Coach My grandfather sparked my lifelong fascination with health and fitness. He simply wanted to “keep me out of trouble” – instead he shaped the person and the coach that I am today. Sport became the lodestone of my life. I went on to compete in Laser Class sailing at an international level, and to compete in skiing, football and hockey, among a myriad of other sports and recreational activities. Coaching is a natural outgrowth of athletics, and I discovered that I had a talent for it. My first coaching passion, alpine skiing, granted me the privilege of working with young elite athletes like current Canadian Alpine Ski Team member Frank Bourque, and now allows me to form the minds of other coaches across Canada as a Level 4 Course Conductor for the Canadian Ski Instructors Alliance. With a background in hockey and skiing, I soon rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline Skating Association. I’ve traveled the world in that role, “coaching the coaches” in Canada, the United States, Germany, Holland, Slovenia and Singapore. Through devoted study and intense personal practice I’ve explored the world of health, fitness and nutrition through a myriad of certifications, books, courses, dvds and seminars. I’m never happy with the rote answer or the status quo. I’m always looking for a better answer, and I’ll always be willing to share what I find.

83

A Final Word From Ryan and Adam

About Ryan Murdock Travel Writer, Adventurer, Man of Mystery Editor-at-Large (Europe) for Outpost Magazine Author of “Vagabond Dreams: Road Wisdom from Central America” I’ve been involved in fitness all my life. It started in 6th grade when I got a paper route so I could save up money for a universal gym set. Since that time, I don’t think I’ve ever not been on some kind of training program. I got involved with martial arts at age 15, later earning black belts in Bujinkan Budo Taijutsu, and for a couple decades my fitness training was focused on performance enhancement for my martial arts. That culminated in a DVD series called RMAX Powered Bujinkan. I was inducted into the International Martial Arts Hall of Fame in 2006. On the fitness side, I’ve taught seminars across North America and Europe, presented my stuff nationwide on prime time TV, and worked with international rock stars like Jim Gillette of Nitro, guitar diva Lita Ford, and Steve Kilbey of The Church. There’s nothing I like better than testing new ideas, researching new programs, and keeping the pulse of what’s new and exciting in the industry so I can share it all with you. When I’m not creating fitness programs, I like to put my training to the test in some of the world’s most unforgiving places. My work as a writer has taken me to some pretty cool parts of the world, including Mongolia, Tibet, Nicaragua, and North Korea, by Russian jeep, motorcycle, dugout canoe, horse and camel. My Outpost magazine feature “Taklamakan: The Worst Desert in the World” was nominated for a National Magazine Award in Canada. You’d think all this work would keep me out of trouble, but somehow it doesn’t. From run-ins with communist militaries to physical altercations with the secret police of a certain Asian country, to survival situations on the Mongolian steppe with two Swedish girls and a very small tent, mischief continues to stalk me despite publishing deadlines and a rather dull day-to-day life. I’m thankful for that, because if it wasn’t for the online world I’d be unemployable.

84