The 7 Day Ab Targeted Cardio & Interval Solution

KILL Boring Cardio Target Lower Belly Fat Bust ANY Weight Loss Plateau

Shaun Hadsall

Copyright Notice
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Disclaimer and/or Legal Notices

This information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Welcome to one of the smartest exercise protocols on the planet. If youre reading this you obviously know by now that fat loss pills, endless cardio and infomercial exercise gadgets simply do not work. But today I am going to share a scientifically proven exercise strategy thats specifically designed to help you burn more fat in less time a LOT more. So whether youre really overweight and trying to accelerate your current fat loss, youve hit a plateau, or youre 20% body fat or lower and looking to burn off the last few pounds of stubborn fat Youve just found your solution.

Introducing The 7 Day Ab Targeted Cardio & Interval Solution

Im sure youre no stranger to interval training. If its something youve never tried before, youve landed in the perfect spot. This guide will have you burning fat like youve never experienced. If youre familiar with this type of strategy I have even better news. Theres actually a better way to approach interval training to help your metabolism overcome the adaptive response thats associated with exercise. I call it the Ultimate Cardio Sequence (UCS) 1.0 and 2.0 along with my Ab Targeted Cardio (ATC). These protocols are by far the most efficient and effective way to force the release of fat burning hormones to help you burn off stubborn body fat while simultaneously overcoming exercise plateaus and adaptation.

The NEED for SPEED

For those of you who dont know, intervals (aka metabolic bursting) are simply a very hard, short burst of exercise (sprinting, jumping, cycling, bodyweight exercises, high intensity cardio, etc.) followed by an active recovery period before repeating another interval or burst. This is NOT traditional interval training. Traditional intervals typically last 1 to 2 minutes in length. Bursting intervals are shorter in duration (10 to 30 seconds max) and harder in effort.

Youll see the longer intervals referred to as Threshold Intervals throughout this guide and well show you exactly how to apply them into your exercise schedule to enhance your results below. Threshold and bursting both work, but the short, brief, higher intensity exercise bursts trump old school cardio (and even traditional threshold intervals) everyday of the week. Heres why

5 Amazing Benefits of Metabolic Bursting

1. Metabolic Bursting workouts UNLEASH your fat burning hormones
It all starts with hormones called Catecholamines. Catastrophic HUH? NoCatecholamines NoCatecholamines! Catecholamines are "fight "fight-or-flight" flight" hormones released by the adrenal glands in response to stress like high intensity bursting bursting. They are part of the sympathetic nervous system (SNS) and they force the release of free fatty acids into the bloodstream. Catecholamines eventually convert to dopamine, to norepinephrine, and eventually to epinephrine, e, which ultimately forces the release of these free fatty acids. In other words, these se catecholamines break apart stubborn fat (more on how to burn off this stubborn fat in a second). This is just one of the many reasons why strategic bursts are so much more effective for fat loss than traditional exercise and old old-school cardio. Several key studies also indicate that a series of 20 to 30 second sprints sharply increased HGH (human growth hormone) in the body while exercising and also for roughly y 2 hours after a workout. Speaking of after, lets not forget about t the famous After burn.

Bursting and intervals have the potential to increase your metabolic rate for 38 to 48 hours after doing just one 12 - 20 minute session. Pretty amazing. In the fitness world we call this EPOC or Excess Post-Exercise Oxygen Consumption. EPOC is just a fancy acronym for the amount of fat and calories burned AFTER a workout. IMPORTANT: If you want stellar results from bursting enough to see a dramatic change in how your body looks it doesnt require a lot of timebut it does require the right strategy and proper INTENSITY. In other words, you have to push yourself out of your comfort zone. Trust me, youll know when you get there

After youre done getting a gigglecontinue below. So how do you really know if youre going hard enough to release an arsenal of fat burning hormones while producing the maximum after burn? Here are some guidelines: 1) Lack of oxygen and feeling out of breath. Kind of obvious, but take this one to heart. In fact, grunting, moaning, and crying out to the fat burning Gods are not uncommon. Seriously, you need to bust it if you want results from bursting. Or as Jim Carry says in the movie Liar, Liar, Im kickin my own ass!

2) Muscle burn (lactic acid overload). Sometimes you should notice your chest burning for several minutes after your bursts. This is a good sign. It means youre fight or flight response (SNS) has kicked up big time. 3) Increase in body temp or breaking a serious sweat. In fact, you should continue to sweat for a while afterwards if you push yourself hard enough. This is your bodys way of trying to cool itself down, but its also a sign that youve pushed yourself hard enough to get the hormones going. 4) You must feel the pain. Just remember, when you think you cant do another burst or intervaldo 1 or 2 more. At times you might feel tingles in your arms, legs, or even in your head. This is commonly referred to as the GH tingles and its another key indicator that youre performing your bursts and intervals properly. Caution: The decision to go all out and push yourself to these limits should be cleared by your doctor first. Its a process, NOT an event. If youre just starting out, gradually increase intensity as you condition yourself week by week. But first things first make sure youre healthy enough go all out and apply these strategies.

2. Metabolic Bursting gets you fitter, FASTER

Researchers from 2 published journals found that bursts or sprinting for 20 to 30 seconds performed 3 times a week for 20 minutes or less produced the same results as 3 endurance (the slow boring stuff) cycling sessions, each of which lasted 90 minutes to 2 hours. In other words, just one hour of bursting or sprinting over the course of a week produced what would take up to 6 hours of the normal, boring textbook target heart rate cardio. Also, after just two weeks, or six total bursting/sprinting workouts, subjects increased their endurance by 100% and they began using oxygen more efficiently to burn fuels.

3. Metabolic Bursting will burn more overall calories-especially FAT calories

Although traditional, low-intensity target heart rate exercise gets a lot of the attention and publicitysprint speed bursting type workouts actually deliver superior fat-loss results. Heres why.

Although you can maintain lower intensity workouts for longer periods of time (1 hour or more) and it allows you to supposedly burn a greater percentage of fat calories (as opposed to carbs or stored glycogen)minute for minute the slowstuff burns substantially fewer total calories, therefore fewer fat calories as well. In fact, subjects who engaged in these types of workouts increased the amount of fat they burned 36% more than those who engaged in moderate intensity exercise. Its because the higher intensity workouts produce more mitochondria (your bodys cellular fat-burning powerhouse). All this indicates is that adding bursting and interval workouts to your fitness program also conditions your body to burn more fat during moderate-intensity exercise, as well. I know COOL. :-) SIDE BAR: I have lots of great info on how you can apply this strategy below by sequencing your intervals. Lastly, bursting activates more fast-twitch fibers, which does not happen with the slow-boring cardio workouts. Another bonus side effect of metabolic bursting.

4. Metabolic Bursting fuels your mind and might make you SMARTER
Research indicates that higher intensity workouts are a great catalyst for your brain to produce more dopamine and serotonin. These are brain transmitters that reduce stress during exercise and other activities. There is also the evidence suggesting that bursting can increase the amount of catecholamines your brain produces (discussed above). Remember, these are neurotransmitters found in the amino acid tyrosine which help the body stay sharp during prolonged periods of work, sleep deprivation, and other stressful situationslike everyday life. In other words, when you make time to go fast and burst on a regular basis you wont feel lethargic after lunch anymore. It seems to create the perfect synergy between the brain and the body.

5. Metabolic Bursting will put a spring in your step and make you feel YOUNGER again

Have you ever noticed how kids have non-stop energy, can go all day long without stopping and the last thing they want to do is sleep? Its because they run around with the need for speed in their everyday activities and their natural hormones are cranking. It seems like we all start to lose that drive by the time we hit our late 20s. But bursting workouts 3 to 5 times a week will create new confidence and an appreciation for the spectacular engine that God had given us called our body. Your body is supposed to have its engine revved up on weekly basis. Its the best form of physical and emotional renewal to release more fat burning hormones and bring back some youthful energy. As you can see, the benefits of this approach are very efficient and effective. I know this might sound like its a little advanced, but Ive dissected, researched, and applied this protocol on other people and myself so average people like you dont have to try and figure out all the scientific jargon. When you get to the exercise schedule below, youll use a combination of Metabolic Bursting, Threshold Intervals, and even some Steady State Cardio workouts that you can use in conjunction with Macro-Patterning. But first

Lets Get Jiggy With It

First, make sure you always warm up for at least 5 minutes. Its important for 2 reasons 1. It lowers and stabilizes insulin. This is vital because its nearly impossible to burn fat in the presence of high insulin levels. 2. It warms up the muscles, which will prevent injury, and creates more blood flow. Research indicates more blood flow equals more free fatty acids being released and burned off (more fat loss potential). Secondly, after the warm up, youll typically begin your Metabolic Bursting Protocol (unless youre doing sequence #1 - steady state).

Remember, bursts or sprints will typically last anywhere between 10 and 30 seconds at max or near max effort, while high gh intensity intervals (aka Threshold) Threshold will last anywhere between 45 se seconds all the way up to 2 minutes at 75 to 85% of max effort.

Time To Get SNEAKY

Immediately after you finish these high intensity bursts or even higher intensity body weight circuits using this protocol protocol, free fatty acids literally pour or dump into the bloodstream. This is where we can incorporate a sneaky strategy to burn them off. If you dont, research shows these fatty acids float around and can literally move from your upper body to your lower body (or somewhere else) and just be re-stored as body fat again. Weird and wacky I know, but God designed the human body to survive, so thats what comes natural to the body. Survival. This is where the 20 - 40 minute steady state cardio comes in a the end of the workout. It will help you burn off the extra Free Fatty atty Acids that are floating around in the bloodstream. This is yet another metabolic trick to help you prevent the fatty acids from re-storing. This process is called re-esterification esterification and if you want to avoid it, the strategic protocol at the end is crucial crucial. You can also replace the bursts with body weight training like burpees, thrusters (both shown below), or even stuff like jumping lunges or other bodyweight type circuits.

Burpees Shown Above

Thruster also called Squat Press

A quick warning before we dive into your Interval Sequencing Schedule. Many people think that more is better and theyll go overboard and try to do this 5 or 6 times a week. If you decide to be an over-achiever, this technique WILL backfire on you I promise. On the other hand, follow the schedule below consistently for 8 weeks and you just might magically get rid of the stubborn stuff your body has been holding onto like a retirement plan. Here are the 3 sequencing protocols along with the pros and cons of each.

Sequencing Protocol #1: Aerobic/Endurance - A/E (Steady State Cardio)

When you use the aerobic sequence, oxygen is used to break down fatty acids and glucose to release energy. In other words, oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happen during the workout itself. Just remember: Aerobic means with oxygen (easier) and anaerobic means without oxygen (harder). Youll typically perform this type of workout only 1 time per week for 30 to 60 minutes. No more, no less. *Youll also use this approach a little more when you incorporate my UCS and ATC strategies below. Pros:

Easier to use and apply immediately because of lower intensity. Great conditioning for heart and cardiovascular system. A strategic primer for your body to respond to other sequences properly.

Cons:

Consumes more time than intervals like Threshold or Bursting workouts (The other 2 sequences). Only burns fat and calories DURING the workout. Again, this type of cardio only elevates your metabolism for about an hour afterwards. In other words, this type of old-school type of exercise has the least impact on your post workout calorie burn (The other 2 sequences will elevate your metabolism for 4 to 48 hours afterwards).

Your body adapts VERY quickly to this type of exercise so its only effective if you use it synergistically with the other 2 sequences.

Sequencing Protocol #2: Threshold Intervals

This is the sequence just above Aerobic training. You can typically stay in this anaerobic pillar for 1 to 3 minutes at a time before letting your heart rate come back down and recovering. This pillar has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit the dreaded weight loss plateau when they get stuck in the aerobic sequence. Threshold intervals will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it. In other words, all three sequences FEED each other to prevent plateaus so you can maintain continuous progress. Just another magical benefit of sequencing your intervals. Youll perform at least 1 threshold sequence per week for 30 to 60 minutes. Pros:

Generally fun to do because its constantly changing. Moderately efficient so it can save you some time. Intense enough to produce results even though more recovery time is required between intervals or bursts. Conditions and primes your cardiovascular system to burn more calories (especially fat calories) when applying the other 2 sequences.

Cons:

Sometimes difficult to gauge intensity because the intervals are longer and last 1 to 3 minutes. Only elevates your metabolism for somewhere around 4 hours afterwards (this is still a more effective post workout metabolic burst than the aerobic sequence, but not nearly as efficient as sequence system #3 see below).

Must pay close attention to this interval protocol for it to have the proper effect. In other words, you must plan your work and work your plan when doing this type of training.

We obviously gotcha covered. Just keep reading.

Sequencing Protocol #3: Creatine Phosphate

(Metabolic Bursts or High Intensity Intervals: H.I.I.T.)
Lastly is creatine phosphate. This sequence can only support high intensity effort for 10 to 30 seconds at a time. Although bursting or HIIT workouts are shorter in duration, they will increase the capacity of both your aerobic AND anaerobic systems at the same exact time. This is typically unheard of in almost all scientific research and its the only protocol proven to have this effect. Also, study after study shows your metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout (EPOC effect discussed previously). Again, just remember that more is not better. Doing a bunch of sequence 3 workouts every week is not the answer, but it definitely yields the most results for the time invested. Youll perform this sequence 1 to 2 times a week for 12 to 30 minutes. Pros:

The laundry list of stuff thats been previously discussed above at the beginning of this guide (hormones, EPOC, brain chemicals, etc.) Saves you a ton of time. This pillar is what allowed me to cut my exercise time in half over 12 years ago and Ive never looked back.

Cons:

Difficult to perform if you have limitations or heart challenges (but can still be applied by anybody whos healthy enough to exercise). FACT: Most people dont have the guts to push themselves hard enough and reach the intensity levels necessary to actually activate the metabolic triggers that this system can unleash. I know Ive beaten this drum to death, but it is THAT important.

More potential to cause an injury if not approached safely (always need a thorough warm-up and cool down) Not a quick fix or cure-all (but definitely gives you the most bang for your buck), so it needs to be combined with the other 2 sequences in order to work effectively and efficiently.

Now its time to introduce you to the actual sequencing protocols that force the release of fat burning hormones (like catecholamines). This becomes the catalyst for free fatty acids to dump into the bloodstream at a steady rate. Next, youll discover my Ultimate Cardio Sequence (UCS 1.0 and 2.0) and my Ab Targeted Cardio (ATC 1.0 and 2.0). Remember, these workouts use a scientifically proven strategy that will DOUBLE your results by burning off residual free fatty acids. This is also a great way to target stubborn fat. In order to consistently push through a weight loss plateau, you must continuously use all 3 systems in the proper sequence. THIS is the stubborn fat solution. Warning: The protocols below are NOT for beginners. Do not try this technique if you havent conditioned yourself previously with normal exercise on a consistent basis or been cleared by your doctor for higher intensity exercise.

Intensity Level Guidelines for Sequence 2 and 3 (Threshold and Creatine Phosphate)*
Level 1 = Warm-Up or Slow Pace Level 2 = Medium Level 3 = Medium-High Level 4 = High Level 5 = Hard as you can go. BUST IT! (based on your current level of personal condition)

*Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where youre at right now personally.

Intensity Level Guidelines for the Aerobic Sequence (All steady state cardio)*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max for longer duration sessions between 30 to 60 minutes. Maximum Fat-Burning Zone is 80-85% of Heart Rate Max for shorter duration sessions between 15 to 30 minutes. How to calculate: 220 age + 10 beats x .72 to .85 2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use the talk test; if you can have a normal conversation you are not going hard enough, but if you feel you have to slow down youre probably going too hard. 3) Duration should be 30 to 60 minutes performed at least 1 time weekly on its own. Youll also be using shorter versions of this to strategically burn off free fatty acids after intervals and bursting. 4) Type of exercise is optional. You can run or use any cardio of your choice. You can also use bodyweight exercises if you get stuck working out when you travel or at home. Level 1 = Warm-Up or Slow Pace Level 2 = Medium Level 3 = Medium-High Level 4 = High Level 5 = Hard as you can go (based on your current level of personal condition)

*Intensity levels going to vary from person to person and are based on your current condition, age, gender, or other limitations. Please gauge your intensity level based on where youre at right now personally.

Important Exercise Notes and Guidelines

*IMPORTANT: If youre following the 7 Day Carb Depletion Exercise Guide youll be taking Friday off (or do some brisk walking for 20 to 30 minutes) on week one ONLY and moving Fridays workout to Sunday. Make sure to perform this workout 2 to 3 hours before your Cheat Meal/Re-feed on Sunday of week one ONLY. Refer to your week one schedule below and the 7 Day Carb Depletion Diet Exercise Guide for your training guidelines and log sheet.

The 7 Day Plateau Busting Ab Targeted Cardio & Interval Schedule Week 1 ONLY
The Workouts
MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAY

Chest, Back, & Legs

Bursting / HIIT

Shoulders, Arms, Abs, & Calves

Threshold

OFF or walk for 20 to 30 minutes

A/E Steady State Cardio 45 to 60 minutes Low intensity steady state cardio

Chest, Back, & Legs

(1 to 2 hours before Cheat Meal and/or Refeed)

Exercise Type

Rep Range Lactic Acid combined with Volume Depletion

*See 7 Day Depletion Exercise Guide

High intensity cardio

Rep Range Lactic Acid combined with Volume Depletion

*See 7 Day Depletion Exercise Guide

High intensity cardio

VolumeDepletion ONLY
(no rep range lactic acid training on this day) *See 7 Day Depletion Exercise Guide

Weeks 2 thru 8
Your 8 Week Exercise Schedule MONDAY High Intensity Weight Training Or Metabolic Resistance Training (MRT) aka bodyweight training TUESDAY Sequence 3 HIIT or Bursting WEDNESDAY High Intensity Weight Training Or Metabolic Resistance Training (MRT) aka bodyweight training THURSDAY Sequence 2 Threshold *FRIDAY High Intensity Weight Training Or Metabolic Resistance Training (MRT) aka bodyweight training SATURDAY Sequence 1 Aerobic Endurance (A/E) Steady State Cardio SUNDAY Off or Optional Recreatio n Activity *NOTE: You can always swap Saturday for Sunday

If youd like an 8 week completely done-for-you exercise and training package with over 50 exercise video tutorials, you can access it at this link:

==> 4CS Exercise and Training Accelerator Pack <==

Week 1: Sequence 3 Bursts or HIIT Tuesdays

Week 1: Sequence 2 Threshold Thursdays

Week 1:
Sequence 1 - Aerobic/Endurance Saturday ONLY

*NOTE: After week one (The 7 Day Carb Depletion Cycle) this cardio session can be done on Saturday or Sunday.

Week 2: Sequence 3 Bursts or HIIT Tuesdays

Week 2: Sequence 2 Threshold Thursdays

Week 2:
Sequence 1 - Aerobic/Endurance Saturday or Sunday

Week 3: Sequence 3 Bursts or HIIT Tuesdays

Week 3: Sequence 2 Threshold Thursdays

Week 3:
Sequence 1 - Aerobic/Endurance Saturday or Sunday

Week 4: Sequence 3 Bursts or HIIT Tuesdays

Week 4: Sequence 2 Threshold Thursdays

Week 4:
Sequence 1 - Aerobic/Endurance Saturday or Sundays

Week 5: Sequence 3 Bursts or HIIT Tuesdays

Week 5: Sequence 2 Threshold Thursdays

Week 5:
Sequence 1 - Aerobic/Endurance Saturday or Sundays

Week 6: Tuesdays
Ultimate Cardio Sequence 1.0 (UCS)

Week 6: Sequence 2 Threshold Thursdays

Week 6:
Sequence 1 - Aerobic/Endurance Saturday or Sundays

Week 7: Tuesdays
Ultimate Cardio Sequence 1.0 (UCS)

Week 7:
Triple Play: 3 Sequence Combo

Thursdays
Ultimate Cardio Sequence 2.0 (UCS)

Week 7:
Hybrid Sequence Combo

Saturday or Sunday
AB Targeted Cardio (ATC)

AB CIRCUIT
Pick 1 exercise for upper abs, 1 for lower, 1 oblique, and 1 core
Perform 10 to 15 reps for each exercise. Do all 4 exercises back to back with no rest. Rest 60 seconds between circuits. Repeat circuit 3 to 5 times.

Minutes

Intensity Level

17 - 27

4-5

Week 8: Tuesdays
Ultimate Cardio Sequence 1.0 (UCS)

Week 8:
Triple Play: 3 Sequence Combo

Thursdays
Ultimate Cardio Sequence 2.0 (UCS)

Week 8:
Hybrid Sequence Combo

Saturday or Sunday
AB Targeted Cardio (ATC)

AB CIRCUIT
Pick 1 exercise for upper abs, 1 for lower, 1 oblique, and 1 core
Perform 10 to 15 reps for each exercise. Do all 4 exercises back to back with no rest. Rest 60 seconds between circuits. Repeat circuit 3 to 5 times.

Minutes

Intensity Level

17 - 27

4-5

So there you have it, a complete crash course on the latest cutting edge fat burning exercise techniques known to man. Its really logical if you think about it. If you act like a marathon runner, youll end up looking like one. But, if you act more like a sprinter or a trained athlete, youll look more like a sprinter or a trained athlete. I didnt say it was easybut it is super simple process.

As you can see here, the choice is obvious. High intensity is where its at.

Make sure you take at least one or even a two week break from exercise after finishing this 8 week cycle. This intensive program should have you looking much leaner and tighter, but the physical demand will require 7 to 14 days off for a full body recovery and a system reset. Remember, HALF the battle of achieving ANY goal in life, is realizing what you have to give up to get it. If getting your stomach flat or creating the lean-toned celebrity fitness model look was easyEVERYBODY would look this way. You have the strategy. Now its time to take action.