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LEGAL STUFF © 2019 & Beyond, Critical Bench, Inc. All Rights Reserved. International Copyright www.CriticalBench.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of CriticalBench.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.

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DISCLAIMER Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health. This report is written and produced for informational purposes only. Statements within this report have not been evaluated or approved by the Food and Drug Administration. This report is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. The writer(s) and publisher(s) of this report are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter. This report offers nutritional information for recipes and recommended dosages contained in this report. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of research, experience, assumptions, and opinions. Although the publishers attempts to provide accurate nutritional information, this information should be considered an opinion. Varying factors such as product types or brands purchased, benefits, adverse reactions, and the way ingredients and information is processed change the effective nutritional information given in this report. Under no circumstances will the publishers be responsible for any loss or damage resulting for your reliance on nutritional information. To obtain the most accurate representation of the nutritional information given, consult with a trained medical professional or an expert in the field of holistic care and herbal medicine. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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By Ryan Faehnle, CSCS

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TABLE OF CONTENTS Introduction............................................................................................................6 Why It Works.........................................................................................................8 What It Is.............................................................................................................12 How To Do It........................................................................................................13 About the Author..................................................................................................18 Fat Releaser Notes.............................................................................................20

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INTRODUCTION THE “MAGIC PILL” ERA The FLA Fat Releaser is a holistic program that you should do in conjunction with your main Fat Loss Activation workouts, and it can be as short as just 10 minutes per day. Will this program alone get you the results you’re after? Nope, not a chance. What it will do, however, is accelerate the results you’re already going to get with the main Fat Loss Activation programs. The Fat Loss Activation Workouts combined with the Morning Fat Releaser Routine will work synergistically. This simply means they will work together for maximum results. The short morning routine will help you move better and help your body begin to breakdown stored fat in a fasted state. During the workouts, you will find you’re moving better with each exercise and making some real progress with that mindmuscle connection for better neuromuscular activation.

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The workouts will also help you build some lean muscle which helps you metabolize fat faster. Remember, muscle tissue forces your body to consume more calories for energy in order to support and sustain that muscle tissue. Think of a high-end race car engine, it burns through fuel much faster than a little 3-cylinder hatchback. So, your body will have no other choice than to use stored fat for energy that you’ve released from following this FLA Fat Releaser Routine. As long as you adhere to the 5 steps below and stay committed to the FLA Workouts, a physical transformation will occur in the coming weeks and this is very exciting. I hope you’re as excited as I am! Now, before I dig into the details of the FLA Fat Releaser program, I’m going to provide you with a little bit of the science behind this super-simple system.

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WHY IT WORKS Your body is constantly fluctuating between states of lipolysis and lipogenesis. Lipo- is a medical prefix for “fat,” and it is used to describe a variety of processes. I’m sure you’ve heard of liposuction, where surgeons “suck” the fat from your body with little more than a fancy vacuum cleaner. Don’t worry, no vacuum needed with this program! Lipolysis is the release of fat from your fat cells, while lipogenesis is the storage of body fat in your cells. These two processes happen constantly during the day. Your body releases fat from its cells and that fat can either be burned for energy during your day or turned back into stored bodyfat if it flows freely through the bloodstream and doesn’t get used for fuel. When you’re trying to get lean you want to accelerate lipolysis (fat release from your cells) and then burn that fat for fuel (fat oxidation). Make sense?

In other words, you want to skew the balance in favor of fatrelease instead of fat-storage. www.FatLossActivation.com

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Science has shown us ways to maximize fat-release and fat-burning so that you can naturally skew the balance in favor of a leaner, healthier body. First, the hormones responsible for releasing fat from your body are optimized first thing in the morning after an overnight fast. Your body is metabolically ready first thing in the morning to burn loads of body fat. From a hormonal standpoint, there is no greater time to initiate a fat-burning effect. These hormones are also active when you are hungry. Our body’s hunger hormone ghrelin signals hunger and the hormone cortisol is also high when you are hungry. Cortisol is one of your body’s steroid hormones made in the adrenal glands and helps to control blood sugar levels, regulate metabolism along with several other functions. More about cortisol in a moment.

Think of it this way…. Hunger is your body’s way of telling you that it’s READY to burn fat! When you eat, your body secretes insulin, which basically stops the fat-releasing process dead in its tracks. Carbs create the biggest insulin spike, followed by proteins, and then fats (although some fats don’t cause any insulin secretion at all). Except for a few VERY specific situations which most likely don’t apply to www.FatLossActivation.com

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you, avoiding carbs (and food in general) up to 2 hours’ pre-workout is a good idea if fat loss is your goal to minimize the insulin response so that you don’t shut off the fat-burning switch. Cortisol is also a ‘stress hormone’ that activates the fat burning process, but it can also cause problems if it runs too high for too long. From a body fat standpoint, high circulating cortisol levels over the long-term lead to abdominal fat storage. What we want is not a “fire-hose” of cortisol pumping all day, but properly timed cortisol bursts to release stored fat from your cells to be burned for energy. Cortisol should be high in the morning and gradually decrease throughout the day. The supplements and the workout components of the FLA Fat Releaser Program will actually help get your cortisol curve in check if it is out of balance. So if your body is primed for fat release first thing in the morning, that would be a great time for intense exercise, right? Not so fast! The problem with intense exercise first thing in the morning is that cortisol levels could climb too high and decrease your lean body mass. Decreasing your www.FatLossActivation.com

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lean body mass is a recipe for disaster as it will lower your metabolism and make losing body fat even harder. So how can you take advantage of the body’s prime fat-burning state without sacrificing your lean body mass or making your cortisol pump high all through the day? Low intensity exercise! It pains me to say it as I am a sucker for hard training sessions, but the only type of training you should do in a fasted state is easy training that helps you burn the fat that you’ve just released overnight. My FLA Fat Releaser Program is your best option.

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WHAT IT IS The FLA Fat Releaser Program is a movement-based routine that utilizes low intensity exercise (optimal for fasted workouts) along with total-body, large range of motion movements that will keep your joints healthy and keep you feeling good. I’ve also included a scientific supplement protocol to help you prime your fat-releasing mechanisms even better! I call it the FLA Snooze protocol and it’s loaded with supplement options that have been shown in science to accelerate the release of fat from your bodyfat stores. Not only will the FLA Fat Releaser Program burn the fat you’ve just released with the FLA Snooze supplement protocol, it will also keep your joints mobile and can serve as a great pre-training warm up for your main FLA workouts. Most people stretch their muscles when they feel tight, but most of the available range of motion in a given joint is dictated by the tightness of the joint capsule itself. These exercises are designed specifically to target problem joint capsules, along with strengthening weak muscles and stretching tight muscles to keep you flexible and feeling good.

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HOW TO DO IT Okay, enough chit chat! It’s time to get down to business. I’ve made following the FLA Fat Releaser Program simpler than ever. Just follow the 5 steps I’ve outlined below every day you want to kick your fat burning up a notch. Do this program 3-6 days per week, whatever best fits into your schedule. Step #1: Start Your Morning with the FLA Fat Releaser Snooze Set your alarm clock for 20 minutes before you intend to get up. When your alarm goes off, take your FLA Fat Releaser Snooze supplement protocol (listed below) to kick-start the fat releasing process. Then go back to sleep for 20 more minutes. This will allow the fatreleasing ingredients in the supplement stack to “go to work” before your mini-workout to further maximize your fat release. Here is the protocol: • Caffeine - 200-400mg • Green tea extract - (standardized to 250-500mg ECGC) • Licorice root - 600mg (standardized to 150mg glycyrrhizic acid) #2: Burn the Fat You’ve Just Released Into Your Blood Stream with the Fat Releaser Bodyweight Program After your FLA Snooze supplements have had time to release fat in your bloodstream, wake up, find an open space in your house and perform this FLA www.FatLossActivation.com

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Fat Releaser Program for 10-30 minutes (but no longer). Simply start a timer for the desired time you want to burn your released fat, and perform the exercises below in order for 10 repetitions each. Keep rotating continuously between exercises until your timer goes off. You want to keep a pace that allows a slightly elevated heart rate and light sweat (if at all), but you do not want to be panting by any means. Remember, this should be easy. If your heart right climbs too rapidly, simply complete the repetitions at a slower pace. If you find that the program is too easy for you, then complete the repetitions at a faster pace and with a greater sense of urgency. You’ll find that the more frequently you perform this routine, when combined with your main FLA program workouts that you’ll get in better and better shape and will be able to easily complete more “rounds” through the FLA Fat Releaser Program in the same amount of time, but you must resist the urge to make this a super-challenging workout!

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FLA FAT RELEASER PROGRAM EXERCISES (complete 10 repetitions each before moving to the next exercise)

Exercise Kneeling 4-Point Hip Circles T-Spine Rotations Facedown “T” Cat-Camel Facedown “W” Glute Bridge Facedown “Y” Split Squat Hindu Push Up Bodyweight Squat Bird Dog Front Plank Lateral Squat

Reps 10 each 10 each 10 10 each 10 10 10 10 each 10 10 each 10 each 15 secs 10 each

REMINDER... To see a FULL Demonstration of all 13 Exercises be sure to DOWNLOAD the Video File for the FLA Fat Releaser Program Exercises www.FatLossActivation.com

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#3: Eat a low-carb breakfast Once you’ve completed your FLA Fat Releaser Program, it’s time to fuel your day. Opt for a high-protein, low-carb, moderate-to-high-fat breakfast to give your body the energy it needs to start the day without huge insulin spikes from a highcarb breakfast. A high-protein, moderate-to-high-fat breakfast will keep you full for longer, keeping your hand out of the mid-morning cookie jar! Here are a few options: -Eggs and bacon -Bison and macadamia nuts -Steak and Eggs -Ham and almonds -Pea protein shake with coconut oil #4: Have an apple later in the day Apples contain a compound called ursolic acid that accelerates lipolysis and releases fatty acids from your fat cells. The key is to time your apple intake so that it’s not eaten for at least 2 hours before any of your workout sessions. A lot of people mistakenly eat lots of carbs to fuel their workouts, but if you remember, insulin stops fat-release dead in its tracks, so it’s best to avoid lots of carbs in the pre-workout period if you want to burn fat. I like to save my apple for dinner time, after all of my training is done for the day.

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#5: Perform the FLA Fat Releaser Program as a Pre-Workout Warm-Up or When You’re Feeling Tight Because of the low-intensity of the FLA Fat Releaser Program, you can perform it multiple times per day to increase your overall calorie burn or as a means to stretch out when you’re feeling stiff. I personally like to do it when I’ve been sitting at my computer for too long as it helps me restore my posture and feel better. This simple 5-step protocol will have you looking better, moving better, and feeling better in no time! When combined with a good nutrition and training plan, this FLA Fat Releaser Program will accelerate your results and get you more mileage out of your hard efforts. It’s also a great way to start the day! I hope you enjoy your results with this program. Coach Ryan

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ABOUT THE AUTHOR Coach Ryan Faehnle is a highly regarded industry leader as a former NCAA Division I Assistant Director of Strength and Conditioning who was responsible for the fitness and physical performance of hundreds of athletes competing at the highest levels in the collegiate ranks. Throughout his diverse career, Coach Ryan has coached, mentored, and consulted athletes in 21 different sports at the high school, collegiate, and professional levels, with athlete successes ranging from NCAA All-American to NFL Super Bowl Champion. In addition to training athletes for sports performance, Coach Ryan has consulted with top-level physique competitors who have sought him out for fat loss and muscle building advice. Known as a coach that doesn’t compromise on results, Coach Ryan has traveled the globe in search of the best training, nutrition, motivation, and recovery modalities that lead to success. His abilities were acknowledged at a high level when famed international Olympic strength coach Charles Poliquin welcomed Ryan to his staff, where Ryan lectured internationally on fat loss, training athletes, hypertrophy, nutrition, energy systems, and supplementation. Unlike many “keyboard warriors,” Coach Ryan’s reputation lies solely in his ability to achieve results with his athletes and clients. On top of his “in the trenches” www.FatLossActivation.com

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experience training himself and others, as well as his years of research and study, Coach Ryan holds a Bachelor’s Degree in Exercise Science, and multiple industry standard certifications. Ryan currently owns a private consulting business where he has authored a comprehensive fat loss e-book and has consulted with and coached both athletes and coaches in the professional ranks and the Olympic games.

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FAT RELEASER NOTES

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