fat loss accelerators 2.0 manual · pdf fileonly perform these workouts a max of 4 times ......

Fat Loss Accelerators 2.0 Manual www.FatLossAccelerators.com

© 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1



WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2014 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.



Welcome from Kate Vidulich and Fat Loss Accelerators… Welcome to the second edition of Fat Loss Accelerators! The 2.0 version is finally here and better than ever! Due to popular demand, we’ve created the best follow along videos. These videos take “done-for-you” workouts to a new level, and are perhaps the coolest part of the entire package. You’re going to love the new Fat Loss Accelerator workouts designed to replace your current interval training, to accelerate your results. Each one takes less than 20 minutes, and you only need a pair of dumbbells. I will lead you through each workout and be right there with you, doing every single rep of every exercise. Quitting is not an option when training with me! You will find many unconventional fat exercises in this program that indirectly require strong core stability and strength. But don’t be fooled. Just because it looks easy on paper doesn’t mean you won’t feel it the next day. Warning: These workouts are not for the faint hearted or those brand new to exercise. It’s designed for intermediate to advanced folks, and there is an 8 week done-for-you program to use in conjunction with these Accelerators. Enjoy these new Fat Loss Accelerator workouts, and keep me updated on your progress on our Facebook page. I know you’re going to rock this! Have fun, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: http://www.FatLossAccelerators.com/fatloss-workouts – Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system.



www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us.

Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. 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. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, 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, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Interval training is intense. Only perform these workouts a max of 4 times

per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

5. Never select a weight that is heavier than your 10RM on your weakest

exercise.

6. Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Start Here: Day 1 Assessment Self Assessment: Are you ready to rock this? Take this quick fitness challenge to test your strength and endurance right now. Step 1: Weigh in Step 2: Body fat percentage measurement Step 3: Before photo with Newspaper

STEP 4: DYNAMIC WARM UP CIRCUIT Do the following exercises in order for 2 rounds: A: run in place x 30s B: bird dog x 15s each side hold C: glute bridge x 30s D: prisoner squats x 30s E: jumping jacks x 30s

STEP 5: ASSESSMENT WORKOUT NOTE: Modify the exercise if you need, but make sure you use the same modification when you do the assessment in 4 weeks time. 1. Push ups: Max number of reps - REST 60s 2. Bodyweight Squats: Max number of reps in 2 mins - REST 60s



3. Plank: Max hold - REST 60s 4. Cardio Challenge: The FLA Benchmark Test Perform each of the following exercises in order for AMRAP in 15 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds and try to beat your number the next assessment.

• 3 burpees • 5 total body extension • 7 mountain climbers • 20 jumping jacks

How To Use These Workouts

Where do these Accelerators fit in my workout routine? Category 1 contains the short Fat Loss Accelerators to be added to the beginning of your workout when you are fresh. This will ensure you get the maximum conditioning benefit and definitely warm up before a lifting session. Category 2 contains the bodyweight off-day conditioning workouts Category 3 contains the dumbbell off-day conditioning workouts Where Do I Start? You have two options with the Fat Loss Accelerators 2.0 Program: (A) 8 week FastStart Workout Guide: This program is included in the Fat Loss Accelerators 2.0 package and you can follow the step-by-step workout guide. It shows you EXACTLY what Accelerators you need to do each day, and there’s an intermediate and advanced level. (B) Choose Your Own Adventure: Already have a rocking workout program? No dramas.



You can pick 2-3 Accelerators to use to replace cardio, intervals and for off-day conditioning circuits. Fat Loss Accelerators are not a replacement for your strength training, but an add-on complement to your current program so you don’t have to start all over again.

Important Things to Remember 1. In the first week of this program, be conservative. For example, reduce the number of rounds, lift lighter weights and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

EQUIPMENT REQUIREMENTS For these workouts, you only need dumbbells and workout space. Remember, exercises can be substituted depending on equipment availability. - Dumbbells - Interval Timer

DYNAMIC WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, please warm up. Part One: Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. Part Two: Bodyweight Warm Up Circuit Do this circuit twice, with no rest between exercises: a) Y Squat x 10 b) Reverse Lunge with Alternate reach x 10 c) Push ups x 10 d) Crab Crawl with Alternating reach x 5 each side e) Single leg Glute Bridge x 10 f) Jumping Jacks x 20



WORKOUT GUIDELINES How To Use These Workouts: (I) Choose 2-3 Accelerators to plug into your current strength training program each month, and follow along with the videos! (II) Remain physically active on off-days and do light exercise. (III) Start every workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups. Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Month 1: Category 1 Accelerators ADD TO START OF YOUR WORKOUT

Accelerator 1: Lucky 7’s Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Front Squat x 7 B) DB Push Press x 7 C) DB Alternating Reverse Lunge x 7 D) DB Bent Over Row x 7

Accelerator 2: Movin’ It Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Romanian Deadlift x 6 B) DB Split Squat x 6 C) DB Renegade Row x 6 D) DB Cross Body Mountain Climbers x 12



Accelerator 3: Bodyweight Booster Equipment: Bodyweight Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds:

A) Single leg walkout to curtsy squat x 6 each leg B) Super Prisoner Squats x 1 C) Push Ups x 6 D) Crab crawls x 6

Month 1: Category 2 Accelerators BODYWEIGHT OFF DAY CONDITIONING

BW Accelerator 4: The Classic Accelerator Equipment: Bodyweight Only Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. Repeat for 2 rounds:

A) Walkout to push ups x 45s - Rest 15s

B) Total body extensions x 45s - Rest 15s

C) Rotating Planks x 45s - Rest 15s

D) Jumping Jacks x 45s - Rest 15s

E) Bulgarian Split Squat x 45s (split time) - Rest 15s

F) Mountain Climbers x 45s - Rest 60s



BW Accelerator 5: Hop To It! Equipment: Bodyweight Only Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two.

A) Seal Jacks x 45s - Rest 15s

B) Narrow Stance Squats x 45s - Rest 15s

C) Crab Crawls x 45s - Rest 15s

D) Prisoner alt reverse lunges (low rider) x 45s - Rest 15s

E) Lateral hops x 45s - Rest 15s

F) Cross mountain burpees x 45s - Rest 15s

BW Accelerator 6: Tearing It Up Equipment: Bodyweight Round 1: Do each exercise in order for 3 rounds, resting only as necessary. Please, if your form gets sloppy, take a quick break. Record your time and track your progress.

A) Curtsy Squat Switches x 10 B) Diamond Press Ups x 10 C) Jump Squats x 10

- REST 60s Round 2: Set your timer for 8 rounds of 45s work: 15s rest. Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two.

A) Burpee T rotations B) Lateral hops C) Prisoner push up combo (5x push ups/5x prisoner squats) D) Jumping Jacks



Month 1: Category 3 Accelerators DUMBBELL OFF DAY CONDITIONING

DB Accelerator 7: Up and Down Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Squat Thrust to Deadlift x 6 B) DB Push ups x 6 C) DB Cross Body Mountain Climbers x 6 D) DB Squats x 6 E) DB Lateral Lunges x 6

DB Accelerator 8: The Game Changer Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Squat x 7 B) DB Romanian Deadlift x 7 C) DB High Pull x 7 D) DB Swinging Lunge x 7 E) DB Overhead Press x 7

DB Accelerator 9: Sexy Results Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Bent over row x 8 B) DB Front Squats x 8 C) DB Curtsy Squat x 8 D) DB Squat Thrust to Deadlift x 8 E) DB Push Ups x 8



Month 2: Category 1 Accelerators ADD TO START OF YOUR WORKOUT

Accelerator 10: Just Get Cracking Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Thruster x 8 B) DB Alternating Reverse Lunge x 8 C) DB Renegade Row x 8 D) DB Mountain climbers x 12

Accelerator 11: Heating Up Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Bent over row to overhead press x 7 B) DB Squats x 7 C) DB Push Ups x 7 D) DB Plank Jacks x 14

Accelerator 12: Wacky Fat Burner Equipment: Bodyweight Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds:

A) Sprinting Walk out (left) x 6 B) Sprinting Walk out (right) x 6 C) Total Body Extension x 12 D) T-Push Ups x 6 E) 2 Way Mountain Thruster x 6



Month 2: Category 2 Accelerators BODYWEIGHT OFF DAY CONDITIONING

BW Accelerator 13: AMRAP Sprint Equipment: Bodyweight Perform each of the following exercises in order for AMRAP in 13 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.

A) Burpee x 1 B) Jump Squats x 3 C) Walk out with T-rotations x 5 D) Jumping Jacks x 15

BW Accelerator 14: Rocking Out Equipment: Bodyweight Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.

A) Single Leg RDL w T-Squeeze RIGHT x 45s - Rest 15s

B) Single Leg RDL w T-Squeeze LEFT x 45s - Rest 15s

C) Rotating Planks x 45s - Rest 15s

D) Prisoner Squats x 45s - Rest 15s

E) Burpees x 15 reps - Rest 60s



BW Accelerator 15: The 20:10 Gauntlet Equipment: Bodyweight Do each exercise in order for 20s work, 10s rest. Rest for specified time between circuits. Round 1: Jumping Jacks x 20s work, 10s rest for 8 rounds - Rest 60 seconds Round 2: Mountain climbers x 20s work, 10s rest for 8 rounds - Rest 60 seconds Round 3: Jump Squats/total body extension x 20s work, 10s rest for 8 rounds If you’re advanced, you can repeat this workout for 2 rounds total.

Month 2: Category 3 Accelerators DUMBBELL OFF DAY CONDITIONING

DB Accelerator 16: Don’t Stop Til’ You Sweat Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Deadlifts x 8 B) DB Overhead Press x 8 C) DB Total body Extensions x 8 D) DB Bent Over Row x 8 E) DB Lateral Lunges x 8



Accelerator 17: Ultimate Eights Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds:

A) DB Single leg RDL to curtsy squat x 8 B) DB Push up to renegade row x 8 C) DB Mountain Climbers x 8 D) DB Squats x 8

Accelerator 18: “50 reps Accelerator” Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds:

A) DB Swings x 6 B) DB Split Squat x 6 C) DB Squat thrust to Deadlift x 6 D) DB Front Squats x 6 E) DB Renegade Row x 6 F) Cross Body Mountain climbers x 20

EXERCISE DESCRIPTIONS (See Exercise Library and Videos)

More Resources to Accelerate Fat Loss

Use With Your Favorite Workouts Say No to the Dreadmill



www.Fatlossaccelerators.com/fatloss-workouts – Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

• Burn 3x more fat in HALF the time • Faster fat loss in just minutes with YOUR favorite program • Break any fat loss plateau • Skyrocket your conditioning • Done in just a fraction of the time compared to cardio – with better results

Busy School Teacher Loses 31 Pounds

“I lost over 14kg and kept it off. I feel like I'm in better shape now than I ever was in my twenties.” Pete Andronicos, London, UK

fat loss accelerators 2.0 manual · pdf fileonly perform these workouts a max of 4 times ......

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