Powerlifting for Fat Loss Challenge 30 Day Challenge

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¿What Is a Jordan Syatt?

A happy-go-lucky nerdy meathead, I love picking heavy things up off the floor and violently throwing gently placing them back down. I have a feeling you can relate ;) Founder of Syatt Fitness, 5x world record powerlifter, and 27th degree black belt in chugging coffee…my name is Jordan Syatt and my job is to help people burn fat, build strength, and boost confidence. Fortunately, I’m really good at what I do. Here are 3 of my online coaching clients (Lisa, Chris, and Carly from left to right), each of whom used powerlifting to completely transform their physique.

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Welcome to The Powerlifting for Fat Loss Challenge What Is It?  30 Days  4 Weeks of Strength Training  1-Month of Rapid Fat Loss & Strength Gain In the Powerlifting for Fat Loss Challenge You Will… 1. Burn Fat and Boost Strength – through a combination of my nutrition guidelines, strength training programs, and various strength-based metabolic conditioning circuits you will rapidly burn fat and gain strength over the next 30-days. 2. Learn how to Squat, Bench Press, and Deadlift Without Wrecking Your Knees, Hips, or Back – if you’ve ever felt your back too much and/or need some reassurance on proper technique, I’ve got you covered. This challenge comes complete with 4 in-depth instructional video tutorials PLUS if you have any questions you can post them in the Facebook group and I’ll get back to you asap. 3. Join an Amazing and Supportive Community – this 30-day program isn’t going to be easy so we’re all in this together. If you need help, motivation, or encouragement…we’re here for you the whole way through. 4. Create Accountability for Yourself and Others – through posting in the facebook group (facebook.com/powerliftingforfatloss), sharing your #1 goal, and being an active member of the community you will hold yourself (and your friends) more accountable to the program and get better results. Plus, as you’ll see later on…the more you post, the more opportunities you’ll have to win free prizes! 3|Page

DON’T MISS THE FREE CONTENT! Complete These 3 Quick Steps Step 1 Head on over to The Powerlifting for Fat Loss Facebook Page and click “like” so you gain instant access to the community.

Step 2 After you “like” the page, hover your mouse over the same button and click “Get Notifications” so you’ll be the first to know when I post free content.

Step 3 Challenge your Facebook friends or lifting partners to take The Challenge with you. Invite them to join The Powerlifting for Fat Loss page so you can go through it together and motivate each other along the way. 4|Page

How Do I Join The Challenge? First… Head on over to The Powerlifting for Fat Loss Facebook Page and click “like” so you gain instant access to the community.

Second… Take “before” pictures (front, back, side – nothing weird, please) and send them to [email protected] with PLing for Fat Loss Challenge in the subject line. At the end of the 30-days, e-mail your “after” photos and tell me how you fared over the last month. I want to see how you did, what you learned, and how you became a leaner, happier, stronger version of yourself.

Third… Post on The Powerlifting for Fat Loss Facebook Page using the hashtag #PowerliftingForFatLoss and write your daily workout. If you’re on Instagram, post your workout vids with the same hashtag and tag me (@SyattFitness) so I can take a look.

Fourth… GET STARTED!!! Warning: This challenge is NOT for the faint of heart, whiners, or those opposed to hard work. Serious folks only.

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Master Your Powerlifting Technique

In this section I have provided you with 4 in-depth instructional tutorials showing you how to squat, bench press, conventional deadlift, and sumo deadlift properly and without hurting yourself.

In each video I outline the most important components to ensure that you lift the most possible weight without putting yourself at risk of pain and/or injury.

Watch each video in its entirety because I cover A LOT of information to increase your strength and reduce your risk of getting hurt.

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The Squat

Click HERE to watch my instructional tutorial (PASSWORD: RSPLSquat)

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The Bench Press

Click HERE to watch my instructional tutorial (PASSWORD: RSPLBench)

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The Conventional Deadlift

Click HERE to watch my instructional tutorial (PASSWORD: RSPLConv)

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The Sumo Deadlift

Click HERE to watch my instructional tutorial (PASSWORD: RSPLSumo)

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The Challenge 4-Week Strength Training Program Over the course of the next 30-days you are going to strength train 3x/week following the program outlined below. This does not mean you can only workout 3x/week. Rather, 3 days will be devoted to strength and 1-2 others will be saved for strength-based conditioning circuits which I’ve written out for you on page 14.

Strength (3x/Week) Mon

Wed

Fri

1) Squat: 4 x 4-6

1) Bench: 4 x 4-6

1) Deadlift: 3 x 4-5

2a) Sumo RDL: 3 x 10 2b) Goblet Reverse Lunge: 3 x 8/leg

2a) DB Bench Press: 3 x 6-8 2b) Bent Over BB Row: 4 x 6-8

2a) Bench Press: 3 x 4-6 2b) SHELC: 3 x 10 2c) Seated Cable Row: 3 x 8

3a) Single-Leg Hip Thrust: 3 x 12/leg 3b) Plank: 3 x 30sec 3c) Pause Goblet Squat: 3 x 12

3a) DB Row: 3 x 10/arm 3b) Pause Push-Up: 3 x 10 3c) Face Pull: 3 x 12 3d) DB Front Shoulder Raise: 3 x 12

3a) Seated Cable Row: 3 x 10 3b) Goblet Squat with Pulse 3x10 3c) DB Shoulder Press: 3 x 10 3d) Plank: 3 x 30sec

Note! BLUE exercises are hyperlinked to instructional tutorials. Click to watch.

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FAQ Q: Do I need to stick to the Mon/Wed/Fri schedule? A: No. As long as you don’t train 3-days in a row you can do them any days you want.

Q: How much weight should I use for the 1st movement of every day? A: Use as much weight as possible while adhering to the prescribed sets/reps and maintaining perfect form. If you can complete all sets with a certain weight while hitting the higher end of the repetition range, increase the weight by 5-10lbs the next time to challenge yourself further.

Q: How much weight should I use for the 2nd grouping of exercises? A: The second group should be heavy but not straining. On a scale of 1-10 (1 being easy as all hell and 10 being brutally hard) the last few reps of these exercises should be a difficulty of 7-8.

Q: How much weight should I use for the 3rd grouping of exercises? A: The third grouping is more focused on conditioning than weight used. Feel free to use very light weight (or even bodyweight if you need to) to make sure you jack your heart rate up and really feel your muscles doing the work. Q: What does groupings like, “2A and 2B” mean? A: These are called supersets. You’re supposed to alternate back and forth between the two exercises from set-to-set. To illustrate, let’s say you have: 2a) Dumbbell Bench Press: 3 x 6 2b) Bent Over Barbell Row: 4 x 6 12 | P a g e

You would do the following: Set 1: Dumbbell Bench Press x 6 Set 1: Bent Over Barbell Row x 6 Rest Set 2: Dumbbell Bench Press x 6 Set 2: Bent Over Barbell Row x 6 Rest Set 3: Dumbbell Bench Press x 6 Set 3: Bent Over Barbell Row x 6 Rest Set 4: Bent Over Barbell Row x 6

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The Challenge Rest Day Conditioning Circuits Over the course of the next 30-days you are going to perform up to 2 conditioning circuits on your rest days. You are NOT required to do these conditioning circuits. These are only here if you want to add a little extra work into your weekly program.

Lower Density Circuit

Upper Density Circuit

1. Goblet Squat x 8 2. KB Swing x 8 3. Single-Leg Hip Thrust x 8/leg 4. Squat Jump x 8

1. Push-Up x 8 2. Inverted Row x 8 3. Single-Leg Hip Thrust x 8/leg 4. Chin-Up/Lat Pull Down x 8

Complete as many rounds as possible in 6-12 minutes.

Complete as many rounds as possible in 6-12 minutes.

FAQ Q: How do I know if I should do it for 6 or 12-minutes? A: Go by feel. If 6-minutes is extremely difficult then stick to that. If it’s too easy and you want to get more work in then feel free to increase the circuit UP TO 12minutes in length. Q: These don’t look very hard…will they really do anything? A: Don’t knock ‘em till you try ‘em. These are BRUTAL. And if you find they’re too easy then you aren’t working hard enough.

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Q: Could you clarify what I’m supposed to do with these circuits? A: Go through each circuit sequentially as quickly as you possibly can in the given time frame. Over the course of the 4-weeks your goal should get more rounds in less time.

Q: How much weight should I use? A: Relatively light weight (for many, body weight will be sufficient). These circuits will be brutal. No need to use heavy weight.

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Powerlifting for Fat Loss Nutrition Guidelines When I first wrote this challenge manual I originally planned on giving you precise calorie and macronutrient guidelines to follow over the 30-days. The more I thought about it, though, the more I realized I would be doing you a massive disservice if I gave them. Why? Creating optimal calorie and macronutrient guidelines is highly individual. Most sleazy fitness “gurus” (who only care about how much $$$ they can rip out of your pocket) are more than happy to charge you for a 1-size fits all program that might not even work. I’m not cool with that. I’m not cool with B.S. dieting gimmicks and I’m not going to give you guidelines that work for some but not others. Individualization is ESSENTIAL and I won’t give you anything less than the best, science-based nutrition information in the world. With that in mind, in 2-weeks (exact date is to be determined – I’ll shoot you an e-mail letting you know) I’m going to host a FREE webinar teaching you exactly how to individualize your nutrition for you. In that webinar I’m going to teach you:

     

How to calculate your optimal calorie and macronutrient requirements How to cycle between periods of rapid fat loss and sustainable fat loss How to rapidly lose fat without sacrificing your strength How to manipulate your carbohydrate intake for fat loss and performance How to stay full while dieting How and what to eat pre and post workout

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4 Time Tested Powerlifting for Fat Loss Nutrition Essentials Between now and the webinar, I want you to follow the 4 nutrition guidelines I’ve given you below. Time-tested and proven nutrition strategies, I’ve used these 4 guidelines with myself and my 1-on-1 clients to rapidly lose fat while gaining strength at the exact same time. Use these strategies in conjunction with the powerlifting program & density circuits and you will see dramatic changes in your strength and muscle definition within the first 14-days.

1) Daily Protein Intake Every day you should eat 1g of protein per pound of your current body weight. To illustrate, if you weigh 150lbs you need to eat 150g of protein every single day.

2) Number of Meals/Plates per Day 175lbs and below: If you weigh 175lbs or below you should have no more than 3 full meals every day. Each meal should comfortably sit on 1 normal sized plate. 176lbs and above: If you weigh 176lbs or above you should have no more than 4 full meals every day. Each meal should comfortably sit on 1 normal sized plate.

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3) Meal/Plate Composition Using the chart on the right as an example, every meal/plate should be composed of: -

~50% vegetables ~30% protein ~10% carbs ~10% fat

When in doubt, use this pie chart as a frame of reference for how your plates should look at every meal.

4) Number of Snacks per Day Throughout the day you should eat no more than 2 palm sized snacks. Snacks can be 1 of these 3 options: - Protein (greek yogurt, cottage cheese, beef jerky, protein shake, etc) - Fruit (apple, orange, watermelon, cantaloupe, strawberries, etc) - Non-Starchy Vegetables (celery, cucumber, broccoli, kale, spinach, lettuce, etc). Feel free to make a salad and top it with a palm sized serving of tuna, grilled chicken, turkey, etc for extra protein. What is “Palm Sized?” My client, Jerry, thought it was funny to send me this picture and say, “it fits in my palm so it counts, right?” Obviously, he was joking. Jerry is ripped, strong as all hell, and has his nutrition down pat. “Palm sized” means your snack fits comfortably in your palm. In other words, your snacks should be no larger than a baseball. 18 | P a g e

3 Free (Must Read) Nutrition Articles 3 of my most popular articles to date, these free resources are your “must reads” before you start the challenge.

5 of the Worlds Healthiest Foods (That are Actually Making You Fat) The Powerlifting Diet: Wait…Really? THAT’S What Powerlifters Eat? Does Calorie Counting Work? The Truth Finally Revealed

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Post Your Workouts to Win A Free Shirt, Bonus Workouts, or Customized Nutrition Guidelines

“You are a product of your surroundings.” Who you choose to surround yourself with will either make or break your success. I truly believe that. That’s why I created The Powerlifting for Fat Loss Facebook Page. To make sure you had a ready-made group of like-minded and supportive training partners to push you when the going gets tough. To motivate you. Inspire you. Help you. And be there for you when you need it most. But the Facebook Page won’t help you (or anyone for that matter) if you don’t regularly post your workouts, training videos, and questions. So, to offer some incentive, every week I’ll randomly choose 1 challenge member who posted something every single day that week and send them 1 of 3 options: -

A free Syatt Fitness t-shirt Customized nutrition guidelines A brand new, never before seen, metabolic conditioning circuit Do You Want to Win?

Post in the group every single day with the hashtag #PowerliftingForFatLoss and you’ll be entered to win. To Kick It All Off Right now head over to The Powerlifting for Fat Loss Facebook Page, introduce yourself, and tell us your #1 goal you want to achieve in the next 30-days. 20 | P a g e

Don’t Forget!

The Powerlifting for Fat Loss Challenge is only meant to be performed for 30days.

No more.

Some people will inevitably try to repeat it over and over again but, based on the way I designed this system, you will do much better following Phase 2, the next progression in my powerlifting for fat loss system. I don’t have an e-book out with that system (yet) but I’m currently running an online powerlifting for fat loss group coaching program in which I only accept 8 new members every month.

If you want to apply to join the group and start using Phase 2 immediately after the first 30-days, e-mail me ([email protected]) with “PLing for Fat Loss Group Coaching” in the subject line and I’ll get back to you within 48-hours.

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Let The Challenge Begin!

The Challenge has now officially begun and you can get started today.

Right now! Don’t forget to post on The Powerlifting for Fat Loss Facebook Page using the hashtag #PowerliftingForFatLoss and write your daily workout if you want to be entered for a chance to win a free t-shirt, customized nutrition guidelines, or a brand new metabolic conditioning circuit.

And, remember, the entire group and I are here for you 24/7 so post any lingering questions, bits of motivation, training videos, and anything else you’d like to talk about directly on the Facebook page.

See ya in the Challenge room!

-J

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Publisher & Editor – Jordan Syatt, Syatt Fitness, LLC. (E) [email protected] Publisher's Notice: Copyright 2015. Syatt Fitness, LLC. All rights reserved. Reproduction of any part of this work beyond that permitted by Section 107 or 108 of the 1976 U.S. Copyright Act without permission of the copyright owner is unlawful. Requests for permission or to obtain a private label rights license should be directed to [email protected]. Neither the author nor the publisher make any express or implied warranties concerning the legal or ethical appropriateness of any of the marketing documents, materials, or instructions in or enclosed with this newsletter and/or your use of the same. If in doubt about the appropriateness or legality of any materials or instructions, you should obtain competent guidance, just as you would with any marketing documents, materials, or marketing plans you have developed or would develop on your own. All rights are reserved by the publisher.

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