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The University of Abs 5 Day Fat-Blasting Accelerator Abs Planwill get your body ready to get the absolute best fat loss resultspossible when you start using the Upgraded Success Program.This routine is designed to get the metabolic momentum neededto make dramatic fat loss in no time from the Upgraded SuccessProgram.The main purpose of The University of Abs 5 Day Fat-BlastingAccelerator Abs Plan is to create metabolic momentum. In otherwords, with this Primer System you will jump start all of the bodyfat loss systems that may have been lying dormant for years;such as the thyroid system, the hypothalamus/pituitary axissystem, and other energy production systems.By doing thisroutine you will be manipulating your body’s hormonal scenarioin such a way that fat will start to be used for energy. This, inconjunction with the fact that the routine is designed to get yourjoints and your muscles conditioned to benefit the most from theUpgraded Success Program, makes this routine an invaluabletool to getting the best results possible from the University ofAbs.This routine is to be used for five days as that is the time it will take to get these systems movingagain optimally. After these five days, you need to up the intensity and get on the UpgradedSuccess Program that pertains to you (there is a Success Program for Males and onespecifically designed for the needs of Females) in order to continue losing body fat at anaccelerated rate without the dreaded weight loss or sculpting plateaus that plague 99% of thepeople.
READ THIS SECTION THOROUGHLY BEFORE GOINGANY FURTHER!PRECAUTIONS You should always consult a physician before starting any fat reduction andtraining program. If you are unfamiliar with any of the exercises, consult an experiencedtrainer to instruct you on the proper form and execution of the unfamiliarexercise. The instructions and advice presented herein are not intended as asubstitute for medical or other personal professional counseling. The editors and authors disclaim any liability or loss in connection with theuse of this system, its programs and advice herein. These precautions should be taken under consideration with all Universityof Abs products and recommendations, whether implicitly or explicitlystated.Copyright 2012 University of AbsAll Rights Reservedwww.UniversityofAbs.com
Why WeightTraining?Believe it or not, while cardiovascular exercise is a good tool to burn someextra calories and get in great cardiovascular shape, it does nothing toincrease your body’s metabolism permanently or to help you tone yourphysique! If you want to create a state of metabolic momentum, weighttraining needs to be your main exercise along with some aerobics used asa supplementary exercise that enhances your cardiovascular system, yourrecovery from your weight training workouts and also increases your caloricexpenditure.It has been scientifically proven that subjectswho embark on programs of this nature losemuch more weight than those who justembark in an aerobics only program.DO YOU WANT TO KNOWHOW MUCH?As much as three times more bodyfat is actually lost during a programthat combines weight trainingwith aerobics! And on top ofthat lean muscle, which servesto give your body shape and also toincrease your metabolism, is gained at theLet’s Getsame time!!!!Let’s GetStarted Started
People who only diet and do aerobics end up as a skinnier fat version ofthemselves. Because no weight training was done, muscle is lost and as aresult the metabolism slows down. Thus, when people who fall in thiscategory increase their calories a bit, they start to regain the weight. Andas we mentioned earlier, their body never looks hard and fit.However, consider the people that do embark on a program composed ofweight training with some aerobics at the end. Performing the aerobicsafter the weight training will dramatically increase fat loss since the weighttraining will burn off most of the glycogen (stored carbohydrates) and thus,the only fuel source available to the body will be fat. In addition, as theweight gets lost, muscle is gained, which in turn not only increases themetabolism permanently, but also tones up the body. As you gain moremuscle, your body shape gets better and fat loss becomes even easiersince your metabolism is getting faster. When you reach your weight lossgoal, maintaining the shape is easy since the metabolism will be operatingin high efficiency! So as you can see, muscles are your best fatfighting allies and they are the key to permanent weight loss andgetting abs!). In addition, you will sport the hard looking and leanphysique you have always been dreaming off.www.UniversityofAbs.com
Won’t WeightTraining Make MeGain Weight?“Now, this is all fine and well, but won’t weight training make me gain weight?” you mayask.We think it is important to discuss the difference between the sorts of weight that onecan lose.Our main interest is losing fat weight. However, your body weight is also made up fromorgan weight, bone weight, water weight, etc. It is of utmost importance that the weightwe lose only comes from fat and any excess water and glycogen. And please noticethat we said: “EXCESS”. You do need some water weight, some glycogen and evensome fat weight, believe it or not!Muscle weight needs to be maximized. Why? Because muscle is your biggest FatExtinction Ally! Muscle is the biggest fat fighting machine as this tissue requirescalories in order to exist. Because of its high metabolic activity, muscle helps you in thefight against fat as at the same time they provide you with the pleasing body shapethat will give guys a strong and hard look and women a lean and sexy look!Muscle Weight Should Be Maximized At All Times asFat Weight Should Be Minimized!If you only diet and perform cardiovascular exercise without weight training, most of theweight lost (about as much as 40% of the weight loss) may come from sources otherthan fat! The weight loss may be in the form of muscle tissue (which in turnlowers your metabolism!), bone loss, and water. In order to maximize fat loss,weight training is ESSENTIAL!So if you see that once you embark in a weight training program you are not losingscale weight but you see your clothes feeling much looser after a week, you know forsure that you are gaining muscle weight while losing fat weight at the same time! Aftera couple of weeks at the most, the scale weight will start to come down as the morelean muscle you gain, the easier it is to lose fat weight!www.UniversityofAbs.com
CommonTerminologyBefore we move forward, we would now like to discuss some commonexercise terminology that you will need to understand in order to make themost use of the information in this chapter.Sets: A collection of repetitions that you perform on a particular exercise that you dountil you reach failure without having to break perfect form. There are many differenttypes of sets you can perform which will help you to reach your desired goals.Depending upon your goal will determine the number of sets you perform but typically2-5 sets per exercise will be just fine (and don’t worry because we have spelled outthe routines for you).Also when performing each set always make sure that you are using perfect form. Weare living proof that perfect form is best. We used to cheat and bend our backs on flatbench press and we got some results, but when we practiced perfect form we gotsome of the best results we have ever seen.Repetitions: The definition of a repetition is the number of times that you do aparticular exercise. For instance, if you were to grab a dumbbell and lift it up to nearlyyour chin and then go down to your starting position that would be considered onerepetition. It is safe to stay between 6 to 15 repetitions, as this is an amount of weightin which you can stabilize and do not have to strain or worry about pulling anything.One thing to take note of is that you can train your forearms, calves, and abdominalmuscles with higher repetitions as they are used more often in everyday life than mostother body parts.
5 Day Fat BlastingAccelerator Abs PlanWithout further ado, here is the 5 Day Fat Blasting Accelerator Abs Planworkout that will jolt your metabolism into high gear by giving you themetabolic momentum that you need. If you follow this system inconjunction with the nutrition information We have provided you with, WeGUARANTEE YOU that you will be well on your way to GETTING ABS!5 Day Schedule ySundayMondayDay 1 - Chest/Traps/Calves/Abs & CardioDay 2 - Biceps/Hamstrings/Abs & CardioDay 3 - RESTDay 4 - Back/Triceps/Abs & CardioDay 5 - Shoulders/Quadriceps/AbsRESTRESTStart University of Abs Program (Week 1)
Fat Blasting Plan Day 1 - Exercise ProgramMonday: Chest/Traps/Calves/AbsExercisesRepetitions SetsRest15-2011.5 minutesDumbbell Bench PressDumbbell Incline Press15-2011.5 minutesDumbbell Flyes15-2011.5 minutesShoulder Shrugs w/dumbbells15-2011.5 minutesDumbbell Calf Raises15-2011.5 minutesSeated Calf Raises15-2011.5 minutesAs many as youcan with goodform11.5 minutesCrunches
Fat Blasting Plan Day 1 - Cardio ProgramCardioExercise(s)Choose cardiovascular activity of choice:TreadmillElliptical MachineStationary Recumbent BikeWalking Outside, Etc.Time15 minutes
Fat Blasting Plan Day 2 - Exercise ProgramTuesday: Biceps/Hamstrings/AbsExercisesRepetitions SetsRest15-2011.5 minutesDumbbell Curls15-2011.5 minutesHammer Curls15-2011.5 minutesLying Leg Curls15-2011.5 minutesSeated Leg Curls15-2011.5 minutesWide Stance Leg Press Pressing w/ Heel15-2011.5 minutesAs many as youcan with goodform11.5 minutesSeated Concentrated CurlsKnee-Ins
Fat Blasting Plan Day 2 - Cardio ProgramCardioExercise(s)Choose cardiovascular activity of choice:TreadmillElliptical MachineTime15 minutesStationary Recumbent BikeWalking Outside, Etc.Fat Blasting Plan Day 3 - Rest and Relax. NoExercises Should Be Performed on This Day
Fat Blasting Plan Day 4 - Exercise ProgramThursday: Back/Triceps/AbsExercisesRepetitions SetsRest15-2011.5 minutesWide-Grip Lat Pull Downs to FrontLow Pulley Rows15-2011.5 minutesClosed Grip Pull Downs15-2011.5 minutesSeated Over The Head Dumbbell Triceps Extensions15-2011.5 minutesTriceps Push Downs with a V-Bar15-2011.5 minutesReverse Triceps Push-Downs15-2011.5 minutesAs many as youcan with goodform11.5 minutesCrunches
Fat Blasting Plan Day 4 - Cardio ProgramCardioExercise(s)Choose cardiovascular activity of choice:TreadmillElliptical MachineStationary Recumbent BikeWalking Outside, Etc.www.UniversityofAbs.comTime15 minutes
Fat Blasting Plan Day 5 - Exercise ProgramFriday: Shoulders/Quadriceps/AbsExercisesRepetitions SetsRest15-2011.5 minutesDumbbell Shoulder PressesRear Delt Machine15-2011.5 minutesSeated Side Lateral Raises15-2011.5 minutesLeg Extensions15-2011.5 minutesLeg Presses15-2011.5 minutesSquats (either Dumbbell or Barbell)15-2011.5 minutesAs many as youcan with goodform11.5 com
WHAT SHOULD YOU DO NEXT?BEGIN UNIVERSITY OF ABSCLICK HERE TO START GETTING ABSINSTANTLY WITH THE UPGRADEDSUCCESS PROGRAM!
to make dramatic fat loss in no time from the Upgraded Success Program. The main purpose of The University of Abs 5 Day Fat-Blasting Accelerator Abs Plan is to create metabolic momentum. In other words, with this Primer System you will jump start all of the body fat loss systems that may have been lying dormant for years; such as the thyroid system, the hypothalamus/pituitary axis system, and .
