• Author / Uploaded
• Cynt

• Categories
• Leptina
• Determinantes de la salud
• Sistema endocrino
• Nutrición
• Dietas

Citation preview

!

!

FINAL!Phase!Fat Loss!

! !

Hey! !

!

!

Before!we!start,!let’s!cover!some!boring!legal! stuff!!Won’t!that!be,!like,!the!most!fun!EVER!? (Even&if&it&won’t&be,&legally&we&have&to&do&it&anyway.&&So&pretend&to&read&it,&okay?) !

Disclaimer! ! !

The!information!presented!herein!is!in!no!way!intended!as!medical!advice!or! to!serve!as!a!substitute!for!medical!counseling.!!Rather,!as!with!all!exercise! and!nutrition!programs,!Final&Phase&Fat&Loss!is!intended!only!to!supplement,! not!replace,!medical!care!or!advice!as!part!of!a!healthful!lifestyle.!!As!such,! the!information!should!be!used!in!conjunction!with!the!guidance!and!care!of! your! physician.! ! You! must! consult! your! physician! before! beginning! this! program! as! you! would! with! any! exercise! and! nutrition! program.! If! you! choose! not! to! obtain! the! consent! of! your! physician! and/or! work! with! your! physician! throughout! the! duration! of! your! time! using! Final& Phase& Fat& Loss,! you!are!agreeing!to!accept!full!responsibility!for!your!actions.!By!utilizing!the! exercise! and! nutritional! strategies! contained! herein,! you! recognize! that! despite! all! precautions! on! the! part! of! John! Romaniello! and! Roman! Fitness! Systems,!Inc,!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,!relinquish!and!release!any!claim!which!you!may!have!against! John!Romaniello!and!Roman!Fitness!Systems,!Inc,!or!its!affiliates!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! exercise! and! nutritional! strategies! contained!in,!associated!with,!or!performed!in!conjunction!with!Final&Phase& Fat&Loss.! Basically,!have!fun!out!there,!but!don’t!hurt!yourself.!!

www.RomanFitnessSystems.com!

Page!2! !

FINAL!Phase!Fat Loss!

About&the&Author& !

John!Romaniello!!F!better!known!as!Roman! Hi!&My&name&is&John&Romaniello,!but!everyone!calls!me!Roman;!and!if!you’re!reading!this! document,!it’s!safe!to!assume!you!know!who!I!am.!!However,!because!making!assumptions!is! never!a!good!practice!(and!more!so!because!I!enjoy!talking!about!myself)!I’ll!give!you!a! refresher.! ! As!a!trainer!and!strength!coach,!I’ve!spent!the!better!part!of!a!decade!utilizing!some!of!the! most!effective!strategies!and!methods!in!the!world!to!help!my!clients!get!the!best!results! possible.!!I’ve!spent!more!time!and!money!traveling,!attending!seminars!and!renewing! certifications!than!I!care!to!admit,!but!it’s!been!worth!it.!!Along!the!way!I’ve!learned!a!great! deal!and!formed!incredible!friendships!with!everyone!from!other!fitness!professionals!to!the! kids!I!help!make!faster.! ! Not!to!brag!(that’s&a&lie,&I&am&very&intentionally&bragging),!but!my!hard!work!has!paid!off!in! more!ways!than!I!could’ve!imagined.!!Professionally,!I’ve!worked!with!everyone!from! professional!athletes!who!sought!me!out!to!improve!their!game!to!pick!up!artists!who!sought! me!out!because…well,!because!they!wanted!to!improve!a!completely!different!game.!!And! thankfully,!I’ve!delivered.! ! In!addition!to!working!with!such!a…shall!we!say!varied!clientele,!I’ve!also!been!featured!in!a! number!of!publications!as!both!an!author!and!a!fitness!model.!!My!credits!(because!you!know!I! can’t!help!from!listing!them)!would!include!Men’s&Health,&SHAPE,&TMuscle.com,&Exercise&for& Men&Only,&Men’s&Fitness,&AskMen,!and!a!few!others.!!I’ve!been!fortunate!enough!to!have!been! featured!on!TV!a!few!times!on!programs!like!Good!Morning!America!discussing!the!content!of! this!VERY!book.! !

I've been featured in all these places. Now You KNOW I'm for real!& www.RomanFitnessSystems.com!

Page!3! !

FINAL!Phase!Fat Loss! !

Cool,!huh?!

& Outside&of&the&gym,&I&also&have&a&very&popular&blog&and&website,&Roman&Fitness& Systems.&! ! That!blog!is!one!of!the!main!ways!I!share!free!training!and!nutrition!information,!stories,!and! generally!interact!with!my!readers.!!If!you!haven’t!already!done!so,!check!it!out!at!some!point.! ! My!blog!is!also!the!hub!through!which!I!run!my!online!coaching!program.!!It’s!basically!online! personal!training—I!custom!design!diet!and!training!programs!for!people.!!Working!with! clients!onXline!is!awesome.!In!the!gym,!I!get!to!go!to!work!in!my!pajamas.!!Well,!with!onXline! coaching,!I!get!to!basically!do!it!in!my!underwear.!!Add!to!that!the!fact!that!I!get!to!help!people! all!over!the!world!get!into!shape!instead!of!limiting!it!to!New!York.!! ! It’s!a!lot!of!fun!and!I!enjoy!it!more!than!just!about!anything!else!I!do.! ! But!that’s!all!work!stuff.!!And!while!it’s!important!it’s!not!as!important!as!the!personal!stuff.! & You&see,&despite&all&that&jazz,&I&really&am&just&like&you.!!I!was!overweight!all!the!way!into!my! young!adult!life,!and!I’ve!always!had!to!struggle!to!get!lean.!!Even!when!I!was!modeling,! getting!into!photoXcondition!the!biggest!challenge—losing!those!last!5!pounds!was!murder.!!Of! course,!many!people!struggle!with!that,!even!if!they!don’t!have!the!pictures!to!document!it.!! ! Eventually,!I!ran!into!a!bit!of!deadline!trouble!and!needed!to!get!as!lean!as!possible!as!quickly! as!possible.!!Unable!to!get!lean!in!time!using!my!conventional!training!methods,!I!came!up! with!something!new.!!And!it!worked—pretty!well,!actually.!!That!was!over!4!years!ago.!!And! I’ve!spent!that!time!improving!the!program,!making!it!as!effective!as!possible.!!! ! The!very!words!you!are!now!reading!represent!the!culmination!of!all!of!the!thought,!sweat,! and!dedication!I’ve!put!into!the!program!you!will!now!use.!!My!journey!is!now!your!journey.!! And!at!the!end!of!that!journey,!you’re!going!to!be!a!whole!lot!better!looking.! ! Yeah.!!You’re!welcome.! !

- R oman

www.RomanFitnessSystems.com!

Page!4! !

FINAL!Phase!Fat Loss!

About&the&Program& Final Phase!Fat Loss!F!better!known!as!FPFL! !

As!you!most!certainly!already!know,!the!document!you!are!reading!is!intended!to!take!you! past!whatever!barriers!have!previously!stopped!your!fat!loss!efforts.!!You!see,!“the!Final! Phase”!doesn’t!necessarily!have!to!mean!single!digit!body!fat!or!skin!so!thin!you!can!see!your! organs!through!it—although!for!some!it!might!mean!just!that.! ! Instead,!think!of!it!kinda!like!Star&Trek—this!is!program!is!the!USS!Enterprise.! ! !Only!instead!of!Captain!Kirk,!who!is!mostly!brawn,!or!Captain!Picard,!who!was!mostly!brain,! you!got!me.!!I!like!to!think!I’m!a!nice!mixture!of!both,!with!a!hefty!dose!of!selfXesteem!thrown! in!for!good!measure.!!! ! Unfortunately,!I’m!not!actually!qualified!to!captain!a!Starship.!!On!the!plus!side,!for!the! purposes!of!this!metaphor,!the!Starship!is!actually!a!training!program,!and!I!am!qualified!to! captain!that.!!! ! (I&am&also,&evidently,&qualified&to&write&mildly&confusing&metaphors.&Sorry&about&that.)& ! Anyway,!using!the!information!contained!in!this!book,!I!am!going!to!take!you!to!your!own!final! frontier:!where!you’ve!never!gone!before.!!That!is!your!Final!Phase,!and!that!is!exactly!what! Final Phase!Fat Loss!was!written!to!do.!!! ! And!whether!it’s!losing!5!more!pounds!and!getting!into!some!new!clothes,!or!getting!to!5%! body!fat!so!you!can!take!your!clothes!off!for!applause!and!money!(relax,!I’m!talking!about! bodybuilding,!not!stripping!),!FPFL!is!the!training!program!that’s!going!to!get!you!to!where! you!need!to!go.!This!is!the!program!that!will!help!you!lose!those!last!few!pounds!that!have! always!separated!you!from!the!body!you’ve!been!working!for.! ! I!won’t!lie!and!say!it’s!going!to!be!easy.!!In!fact,!it’ll!be!just!the!opposite.!!Final Phase!Fat Loss!is!one!of!the!most!challenging!training!programs!I’ve!ever!written.!However,!it’s!also!the! most!effective.!!I!should!also!mention!that!it’s!very!scalable,!and!if!you!need!to!tone!down!the! workouts!at!first,!all!of!the!components!allow!you!to!do!that.! !

www.RomanFitnessSystems.com!

Page!5! !

FINAL!Phase!Fat Loss! Putting!whatever!personal!bias!I!have!as!the!author!aside,!I’m!being!completely!blunt!about! the!fact!that!if!you’re!willing!to!put!in!the!work,!you’ll!see!results!you!never!thought!possible.!!! ! So!get!ready.!!! !

It’s time to cross the finish line.

! But!First…!

How to use this book

!

This!book,!first!and!foremost,!is!a!few!things,!because!I,!as!the!author,!am!also!those!things.!! Mainly,!I!tend!to!be!a!bit!longXwinded,!and!so!this!book!is!a!bit!longXwinded.!!I!also!have!a!mind! that!is!torn!between!scientific!explanation!and!severe!pragmatism.!! ! Which!means!this:!!I!KNOW!many!of!you!reading!this!will!enjoy!the!science.!!And!so,!to! whatever!degree!I!think!necessary,!I!have!included!much!of!it.!!However,!I!ALSO!know!that! may!of!you!will!simply!want!me!to!GET!TO!THE!POINT.!!! ! For!all!of!you!skimmers!out!there,!you!may!look!for!TEXT!BOXES!like!this:! !

Summary Boxes • At!the!end!of!every!chapter,!and,!anywhere!else!I!feel!necessary,!you!will!find!a!box!like! this.!! !

!

• In!these!boxes,!you!will!find!the!MOST!IMPORTANT!pieces!of!information!from!that! chapter.!

• Essentially,!these!boxes!serve!to!summarize!each!important!point!from!the!chapter,!and! the!chapter!as!a!whole.!! ! MAIN&POINT&–If&you&are&someone&who&simply&likes&the&meat&and&potatoes&without&any& scientific&explanation,&simply&skip&ahead&to&these&boxes&and&you’ll&find&what&you&need! ! For!the!rest!of!you!readers!who!enjoy!a!bit!more!information,!data,!content,!and!words!in! general,!just!read!this!books!as!you!would!any!other.! ! Now!that!we’ve!established!the!“rules,”!so!to!speak,!let’s!get!on!with!the!knowledge!dropping.! www.RomanFitnessSystems.com!

Page!6! !

FINAL!Phase!Fat Loss!

Chapter!1:!! The!End!of!the!Beginning!! and!the!! Beginning!of!the!End!

! !

“Why Does Fat Loss STOP ?”

! That!might!be!the!question!I!address!most!frequently!in!my!writing,!coaching,!and!my!speaking! engagements.!!It’s!a!question!that’s!taken!me!a!few!years!to!answer;!and!now!that!I!have!the! answer,!I!apply!it!to!nearly!every!aspect!of!fitness!for!both!my!clients!and!myself.! ! Before!we!can!answer,!though,!let’s!look!a!bit!closer!at!the!process—the!chain!of!events!that! leads!us!to!ask!that!question!in!the!first!place.! ! Anyone&who’s&ever&been&successful!on!any!sort!of!diet!or!training!program!can!tell!you!all! about!how!they!did!it.!!The!funny!thing!is,!if!you!ask!a!hundred!different!people,!you’d! probably!come!away!with!a!hundred!different!answers.!!! ! And!that’s!the!beauty!of!training!and!nutrition:!once!you!have!the!basics!covered,!the!details! kind!of!match!themselves!to!you.!!At!least,!that’s!generally!how!it!plays!out!in!the!beginning!of! your!fat!loss!efforts.!

www.RomanFitnessSystems.com!

Page!7! !

FINAL!Phase!Fat Loss! Taking!it!a!step!further,!if!you!asked!those!same!hundred!people!a!series!of!questions,!you’d! begin!to!get!some!similar!answers!and!hear!similar!stories,!even!though!there!were!a!hundred! different!methods!used.!!! ! And&that&is&also&part&of&the&beauty&of&training&and&nutrition:&with&few&exceptions,&you’ll& generally&see&similar&trends,®ardless&of&programming&being&used.& !

Which!brings!to!mind!one!of!my!all!time!favorite!maxims:! &

Success… L e a v e s… CLUES .

!

What!I!mean!is!that!despite!which!method!they!used,!regardless!of!which!diet!they!were!on!or! how!they!trained—it!was!all!different!means!to!the!same!end:!create&a&Caloric&deficit&and& force&the&body&to&utilize&fat&for&energy&.& !

It’s&on&that&principle&which&all&training&and&nutrition&works.& ! Going!back!to!the!earlier!example,!if!you!asked!those!same!hundred!people!enough!questions,!you’d! here!two!facts!over!and!over!again:! ! 1)!Once!I!got!started,!it!was!easy!to!keep!going,!because!I!saw!progress!and!that!was! motivating.! ! 2)!It!was!easy!to!lose!the!first!(30,!40,!50)!pounds—it’s!these!last!(5,!10,!20)!that!are!the! hardest.!

! www.RomanFitnessSystems.com!

Page!8! !

FINAL!Phase!Fat Loss! ! Now,&that&first&part&of&that&is&pretty&selfTexplanatory,&I&think:&you!get!on!a!program,!you!see! results,!you’re!motivated,!and!you!stick!with!it.!!! ! Pretty!easy!stuff,!right?!!Right.! !

The!second!part!is!the!real!problem,!the!real!question.!!! !

! And,!in!fact,!the!real!reason!this!book!was!written.! ! Going!a!bit!deeper,!the!principle!on!which!all!fitness!programs!are!based!around!is!called! energy&balance.!!You’ve!heard!it!before—Calories!in!versus!Calories!out.!!And!mathematically,! things!should!work!out!neatly.!!! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! www.RomanFitnessSystems.com!

Page!9! !

FINAL!Phase!Fat Loss! As&I&said,&that&does&happen&in&the&beginning—for&most&people&trying&to&lose&fat,&especially& when&they&start&out,&the&“energy.balance”&model&seems&to&work&pretty&well.& &

But&what&happens&when&that&takes&you&only&so&far?! !

When!despite!all!the!energy!debt!you! create,!you!simply!cannot!seem!lose! fat?!!Other!than!saying,!“dude.this. sucks,.I.hate.my.life.and.my.diet.and. I’m.so.hungry.I.could.eat.a.penguin,”! where!do!you!go!from!there?! ! !

This guy HATES his diet.

How do you break through the plateau and get to where you’re trying to go? !

So!the!question!isn’t!really!about!why!it’s!hard!to!lose!fat—we!know!the!answer!to!that!one.! The!question!is…! !

Why Is It So Hard to Lose the

Last Few Pounds ? Keep!reading!to!find!out!the!answer…! www.RomanFitnessSystems.com!

Page!10! !

FINAL!Phase!Fat Loss! !

Okay,!so!we’ve!established!that!it’s!easy!to!lose! the! first! few—even! the! first! several—pounds,! as!we’ve!seen.!! ! !Okay,!okay.!!It’s!not!easy,!but!it!is!easiER,& right?!!I!think!we!can!all!agree!that!from!a! relative!perspective,!it’s!definitely!less! challenging.! !

I&suppose&a&better&way&to&say&it&is&this:&&in&the&beginning,&losing&fat&isn’t& easy,&but&it&IS&simple—all&you&have&to&do&is&create&the&aforementioned& energy&deficit.& & Problem!is,!things!just!get!exponentially!more!difficult!as!your!bodyfat!gets!lower!and!you!get! closer!to!your!goal!of!being!all!lean!and!pretty.!!And!that’s!because!things!get!exponentially! more!complicated.! !

But&why?!!Why!do!things!change!so&much?!!Shouldn’t!it!the!same!rules!apply!at! the!end!of!the!race!that!did!at!the!beginning?! !

Sorry, but no. !

The!reality!of!the!situation,!things!DO!change—in!fact,!the!entire&game! changes,!because!YOU!change.!!!(Did!your!mind!just!get!blown?!No?!Oh.!Okay,!keep!reading.)! www.RomanFitnessSystems.com!

Page!11! !

FINAL!Phase!Fat Loss! ! That!is,!because!of!the!physiological!changes!that!occur!in!your!body!as!you!get!leaner,!your! body!is!creating!an!environment!in!which!it!is!hard&to&lose&fat.! ! We’ll!get!to!that.!!But!first,!some!fun!stuff.! ! !

Storing Fat — So Easy a Caveman Could Do It As!you!probably!know,!a!lot!of!the!problem!is!just!simple!genetics;!even!if!your!family!isn’t!an! example!of!fat&loss&hardship,!it’s!important!to!consider!the!longer!view.!!! ! And,!as!you!can!probably!tell!by!my!notXsoXclever!heading,!you’re!not!just!competing!against! your!own!genes—you’re&working&against&the&entire&genetic&makeTup&of&all&of&our& predecessors.&&& &

Essentially,!all!of!our!ancestors!DNA!is!stacked!against!you.! (Don’t!worry!it!gets!worse.!!But!then!it!gets!better.)!

! You!see,!from!an!evolutionary!standpoint,!there!is!simply!NO!real!benefit!to!being!extremely! lean.!!Quite!the!opposite—people!who!stored!fat!efficiently!we!able!to!survive!longer!and!live! to!pass!on!their!efficient!fat!storage!genes.!!Which!means!that!only!the!cave!people!who!were! good!at!storing!fat!tended!to!live!through!famine,!and!passed!the!fatXstoring!genes!on.! ! Generations!later,!we’re!all!walking!around!with!superXhigh!fat!storage!efficiency.!!Which!is! going!to!come!in!really!handy!during!the!next!famine,!I’d!imagine,!but!for!right!now!it!just! contributes!to!chronic!fattitude.! www.RomanFitnessSystems.com!

Page!12! !

FINAL!Phase!Fat Loss! !

“WAAAAAIIIT!A!MINUTE!XXX!BUT!WHY!WEREN’T!CAVE!PEOPLE!FAT,!ROMAN?“! ! I!know,!I!know.!!You!know!all!about!cavemen!and!being!“Paleo”!and!the!truth!of!the!matter!is,! yes,!most!of!our!ancestors!were!kept!in!good!shape!by!both!diet!and!lifestyle.!!Just!because!we! were!adapted!to!be!good!at!storing!fat!doesn’t!mean!that!everyone!walked!around!BEING!fat.! ! Put!another!way,!just!as!we!are!designed!to&hold&onto&a&baseline!level!of!what!Nature! assumes!is!necessary&fat,!we!are!ALSO!designed!to!burn!excess!fat.!!You!see,!if!we!speak!again! about!our!notXso!pretty!cavemen!ancestors,!there!was!obviously!a!benefit!to!holding!onto! some!fat,!but!there!was!never!any!real!benefit!to!storing!a&lot!of!fat.! !

In!fact,!storing!excess!amounts!of!fat! would!have!been!as&detrimental&to&our& ancestors&as&having&NO&fat.&!! !

Rather!than!being!in!danger!of!starving,!they! would!simply!be!inefficient!as!hunterXgatherers.!! Certainly,!those!genes!wouldn’t!have!gotten! passed!on,!either.! !

Indeed,!I!scoured!the!Google!button!on!the! internet!machine,!and!I!only!found!ONE!picture! of!a!fat!cavemen—so!while!caveXdudes!and! caveXladies!held!on!to!the!last!few!pounds,!they! probably!never!looked!like!the!gentleman!to!the! left.! www.RomanFitnessSystems.com!

Page!13! !

FINAL!Phase!Fat Loss! Because!we!all!share!those!genes,!it!explains!why!it’s!relatively!easy!to!lose!the!first!several! pounds—because,!genetically,!our!bodies!were!not!designed!to!carry!that!fat!around.! ! Additionally,&now&we&see&that&it’s&hard&to&lose&those&last&10£s&because&your&entire& genetic&makeTup&is&specifically&designed&to&hold&on&to&them.!Basically,!you!can!thank!your! ancestors!for!screwing!it!up!for!you.! !

Chapter Summary • Energy&Balance!–!calories!in!vs.!calories!out,!will!only!take!you!so!far,!and!then!stop!once! you!get!to!a!certain!point.!!Most!people!decide!to!just!do!even!more!work!and!eat!even! less,!but!this!slows!fat!loss!even!further! • As!you!get!leaner!it!gets!harder!to!lose!fat.!!This!happens!for!a!number!of!reasons.!!! • From!and!evolutionary!perspective,!being!“very!lean”!is!of!no!benefit,!and!so!we!are!all! genetically!wired!to!store!“baseline”!level!of!body!fat.! • You!ancestors!needed!to!store!fat!to!live,!and!“fat!storage”!genes!got!passed!on!to!you.!!! !

MAIN&POINT&–&when&fat&loss&slows,&there&are&DEEPER&reasons&than&just&energy&balance& ! !

! ! ! www.RomanFitnessSystems.com!

Page!14! !

FINAL!Phase!Fat Loss!

Chapter!2:!! It’s!Not!You,!It’s!Me!! Your!Hormones!

! Hormones & General Fat Loss !

Of!course,!all!of!the!preceding!information!begs!the!question:!what!causes!the!SWITCH?!!It’s! not!like!your!body!can!just!decide!“oh,&I’m&down&to&12%&body&fat…this&seems&efficient.&&I&guess& I’ll&stop&losing&fat.”&&& !

Can&it?& !

Actually…yes.!!Well,!sort!of.!!! ! Oh,!not!consciously,!of!course—that’s!just!crazy!talk.!!However,!certain!things!happen!in!your! body!that!slows!fat!loss!considerably!as!you!get!leaner.! ! Of!course,!if!you’re!read!any!of!my!previous!work,!you!know!that!I’m!talking!about!the! hormonal&implications!of!fat!loss,!and!how!hormones!affect!future!fat!burning!efforts.!!With! that!said,!let’s!start!getting!into!some!of!the!specific!hormones!that!affect!fat!loss,!and!how! they!do!so.! www.RomanFitnessSystems.com!

Page!15! !

FINAL!Phase!Fat Loss! !

Leptin ! One&of&the&hormones&we&talk&about&with®ard&to&dieting&is&leptin.!Relatively!“new”!in!terms! of!discovery!(only!about!30!years!ago,!which!is!pretty!young!for!such!an!important!hormone),! leptin!is!known!as!the!“antiXstarvation!hormone.”!!And!for! good!reason.!! ! Leptin!derives!its!name!from!leptos,&which!is!the!Greek!word! meaning!“thin.”!!! ! Leptin! directly! controls! a! number! of! metabolic! processes! in! your! body! and! therefore! indirectly! controls! rate! of! fat! loss.!!! Without!making!a!huge!list,!leptin!controls!feelings!of!both!hunger!and&satiety!(fullness).!!Leptin!is!also! related! to! the! production! of! a! number! of! other! fat! burning! and! metabolic! hormones,! such! as! the! thyroid!hormones!T3!(triiodothyronine)&and!T4!(thyroxine).&

& When&leptin&levels&drop,&production&of&those&hormones&drop&as&well.!!And!so,!to!put!it!simply,! the!more!leptin!you!have,!the!faster!you!lose!fat.!! ! Going!a!bit!further,!leptin!is!produced!in!the!fat!cells;!which!means!that!the!less!fat!you!have,! the!less!leptin!you’ll!produce—in!turn!which!means!that!you!lose!fat!at!a!slower!rate.!!! ! (IMPORTANT&POINT&T&his&is&one&reason&people&trying&to&lose&the&last&5£s&have&a&harder& time&than&the&first&5).! ! www.RomanFitnessSystems.com!

Page!16! !

FINAL!Phase!Fat Loss! Sucks,!right?!!Oh,!don’t!worry,!it!gets!worse.! ! Consider!this:!if!you’ve!been!training!and!you’ve!lost!some!fat,!your!baseline!levels!of!leptin! are!lower.! ! If!that!wasn’t!enough,!consider!also!that!when!you!restrict!Calories!(as!you!do!when!you’re! trying!to!lose!the!last!bit!of!fat),!leptin!levels!drop!even!lower,!slowing!fat!loss!even!further.!! ! The!logical!question,!of!course,!becomes:!!

!

“How Do We Combat Low Leptin Levels?” !

The!answer!to!that!question!is!actually!very!simple,!and!at!the!same!time!very!complicated.!! It’s!complicated!because!there!are!really!two!answers—thankfully,!both!of!them!are!really! rather!simple.!!! ! When!you!are!trying!to!break!through!a!fat!loss!plateau!or!get!rid!of!the!last!few!pounds,!you! need!to!either!work!within!the!parameters!that!your!body!and!your!hormones!set!forth,!or! overcome!them.! !

In!this!case,!we!can!do!either&one.! ! With!leptin,!the!key!is!to!work!with!your!body!and!keep&leptin&levels&high.!!! ! One!way!to!do!this!is!to!not!drastically!restrict!Calories.!!Which!DOES!NOT!mean!don’t!diet!at! all.!!Obviously!you!have!to!diet—this&is&a&fat&loss&program,&after&all!! www.RomanFitnessSystems.com!

Page!17! !

FINAL!Phase!Fat Loss! ! !Of!course,!earlier!I!mentioned!that!the!single!principle!on!which!all!programs!are!founded!is! energy!balance.!!Which!of!course!begs!the!question,!“Roman,!ya!crazy!bastard,!how!do!you! expect!to!create!energy!deficit!and!lose!body!fat!if!you!don’t!cut!Calories?! !!

Rather!than!a!severe!diet,!I!have!seen!with!my!clients!that!it’s!far!better!to!impose!only!a! modest!Calorie!restriction.! ! From!there,!the!way!we!seek!to!lose!fat!is!by!burning!more!calories.!!This!is!known!as!“gXflux”! or!“energy!flux.”!!(You!may!be!wondering,!‘if!this!is!Enegy!flux,!why!isn’t!it!EXflux!instead!of!GX flux?!!I!dunno,!beats!the!flux!outta!me.)! ! Dr.!John!Berardi,!a!PhD!in!Nutrition!and!an!all!around!font!of!knowledge,!is!credited!largely! with!this!idea.!!It’s!a!bit!beyond!the!scope!of!this!discussion,!BUT!suffice!it!to!say!that!keeping! your!calorie!intake!high!and!burning!more!calories!though!exercise!is!called!having!a!“high!gX flux.”!! ! So!it’s!better!to!eat!2700!calories!and!BURN!700!through!training!than!to!eat!2500!and!burn! 500,!or!eat!2000!and!burn!none!at!all!through!exercise.! ! Due!to!the!high!gXflux,!you’re!fuller,!you’ll!hold!on!to!muscle!more!easily!AND!your!leptin!levels! won’t!plummet!and!slow!your!fat!loss!efforts.!!! !

That’s&one&way&to&lose&fat&without&hating&life&and&being&hungry&all&of&the& time.&&& !

But!there!is!another…one!that!is!a!bit!more!fun.! ! www.RomanFitnessSystems.com!

Page!18! !

FINAL!Phase!Fat Loss! The!second!way!to!combat!low!leptin!is!by!constantly!upregulating!leptin!levels.!!This!means! you!occasionally!give!you!body!EXTRA!calories!in!order!to!bump!leptin!levels!and!continue!the! rate!of!fat!loss.! !

This!is!the!principle!of!overfeed!or!“cheating,”!–it’s!an!awesome!concept!that!I’ve!used!with! great!success.! !

Here!is!the!general!principle:!!as!you!diet!(somewhat!severely,!in!this!case),!leptin!levels!will! drop,!as!we’ve!established.!!Once!per!week,!you!have!a!strategic!overfeed!or!“cheat!day”!–! this!will!upregulate!leptin!levels!as!you!take!in!lots!of!carbohydrates!and!calories.!The!cheat! day!is!fun!and!effective,!BUT!it!does!require!you!to!eat!a!lot!of!food!on!a!single!day—which! many!people!feel!is!counterXintuitive!when!it!comes!to!fat!loss.!!However,!the!fact!remains! that!it!works!! !

When!you!purchased!Final Phase!Fat Loss, you!were!offered!an!opportunity!to!pick!up!the! premier!diet!program!that!incorporates!“cheating”!to!lose!fat!–!cleverly,!this!is!called!“Cheat! Your!Way!Thin”!and!is!written!by!my!best!friend,!Joel!Marion.!!! !

Cheat!Your!Way!Thin!normally!retails!for!between!97!and! 127!when!not!on!sale—however,!if!you!are!interested,!you! have!the!option!of!picking!CYWT!for!just!$77—which!is!a! savings!of!$50,!as!a!thank!you!for!picking!up!FPFL.!!This!is!a! special!courtesy!to!my!readers…mainly!because!I!have!so! many!embarrassing!pictures!of!Joel!that!he!has!no!choice! but!to!do!it!for!you.! !

Again,!it’s!a!great!program!at!an!incredible!value,!so!if!you’re! interested,!you!can!pick!that!up!by!clicking!HERE.! www.RomanFitnessSystems.com!

Page!19! !

FINAL!Phase!Fat Loss! Again,!when!it!comes!to!working!with!leptin,!you!have!two!paths!that!you!can!choose! between—either!a!GXFLUX!model,!OR!a!cheating!model.!!Both!are!extremely!effective—it!just! depends!on!the!type!of!person!you!are!and!which!you!think!fits!best!with!your!personality.& !

Chapter Summary • As!you!get!leaner,!fat!loss!slows! • This!is,!in!large!part,!because!of!a!hormone!called!leptin.! • Leptin!controls!a!number!of!metabolic!processes,!such!as! o Feelings!of!hunger!and!satiety! o Production!of!the!thyroid!hormones!T3!and!T4! o Leptin!controls!a!number!of!metabolic!processes,!such!as! • Leptin!is!produced!in!fat!cells—as!you!lose!fat,!you!produce!less!leptin! • The!lower!leptin!levels!drop!(from!dieting)!the!slower!fat!loss!becomes! • To!prevent!this,!you!must!keep!leptin!levels!as!high!as!you!can.!! • There!are!two!ways!to!do!this:! 1. High!GXFlux! o Keep!calories!high!and!create!energy!deficit!through!exercise! 2. Cheating!Protocols! o Keep!calories!lower!throughout!the!week,!and!cheat!once!per!week!with! high!calories!and!carbs,!which!will!upregulate!leptin!levels!

MAIN&POINT&–&when&fat&loss&slows,&it&is&due&in&part&to&low&leptin&levels.&&These&must&be& regulated&if&you&want&to&keep&fat&loss&fast&and&easi(er).& ! ! !

www.RomanFitnessSystems.com!

Page!20! !

FINAL!Phase!Fat Loss!

Chapter!3:! A!Relationship!Only! Slightly!Less!Complicated!! Romeo!and!Juliet& ! !

Hormones & Fat Storage

As!we’ve!seen!with!Leptin,!certain!hormones!can!increase!or!decrease!your!rate!of!fat!loss.!! But!it’s!also!the!case!that!your!hormones!can!not!only!make!sure!that!you!hold!onto!fat,!but! also!heavily!dictate!where&you’re!going!to!hold!it.! ! When!you've!lost!the!first!20!or!30!or!50!pounds!and!are!just!trying!to!lose!the!last!few,!what! you've!really!done!is!stripped!away!the!first!layer—the!easy&fat,!as!we’ve!talked!about—and! now!your!body!looks!pretty!different.!What&you'll&see&is&that&instead&of&holding&fat&in&a&fairly& even&distribution&of&layers&over&your&entire&body,&you're&holding&fat&in&your&"trouble&areas."&!! ! That!is,!the!LAST!places!you!lose!fat!are!the!areas!that!have!always!been!a!problem!for!you— and!when!you're!trying!to!lose!the!last!few!pounds,!it!is!specifically!in!those!areas!that!fat!will! be!held.!!The!reason!you're!holding!fat!in!those!area—and!honestly!the!reason!you’ll!lose!fat! from!there!last—is&largely&hormonal.!!! ! In&fact,&I'd&go&so&far&as&to&say&that&the&entire&process&of&losing&the&last&few£s&is&largely& hormonal.!!! ! As!we!study!this!more!in!the!industry,!we!see!certain!hormonallyXdirected!fat!storage! patterns.!! ! With!regard!to!losing!the!last!few!pounds,!I’m!going!to!focus!on—and!teach!you—the!specific! hormones!that!cause!the!most!common!types!of!regional!fat!storage.!!More!importantly,!I’ll! show!you!how!the!specific!workouts!styles!of!FPFL!will!offset!those!hormonal!issues!and! break!through!your!fat!loss!plateau.! www.RomanFitnessSystems.com!

Page!21! !

FINAL!Phase!Fat Loss!

Hormone!One!F!Insulin!! Love!Handles!are!! Just!Your!Body’s!Way!of!Saying!! “I&hate&You,&Roman.”& ! One!of!the!most!common!forms!of!regional!fat!storage!is!what!I!refer!to!as&“chronic&love& handular&fattitude.”&&As!you!may!have!guessed,!I!personally!suffer!from!this!grave!condition.! ! Once!you’re!down!to!the!last!few!pounds,!if!you!notice!that!the!preponderance!of!your!fat!is! being!stored!in!your!love!handles!and!lower!back…!

!

&&&&&&&&&&&&…then&chances&are&you're&highly&insulin.resistant.& !

Being! insulin! resistant! essentially! means! that! your! body! doesn’t! manage! insulin! in! the! most! efficient! way.! ! Speaking! bluntly! and! from! personal! experience,! my! body! basically! sucks! at! managing!insulin,!and!I!store!nearly!all!of!my!fat!in!my!love!handles!and!lower!back.! !

www.RomanFitnessSystems.com!

Page!22! !

FINAL!Phase!Fat Loss! This!is!an!exceptionally!common!problem;!particularly!among!people!who!were!previously!fat! from! eating! excess! carbohydrates.! ! If! you! were! a! fat! kid! like! me,! this! is! probably! you.! ! I! ate! cereal!for!about!six!meals!a!day.!!! !

It&was&terrible.&&& & And& by& terrible,& I& mean& delicious—but& I& guess& not&good&for&my&physique.&&& &

In& retrospect,! it! probably! also! wasn’t! very! good!for!my!health.!!But!who!cares!about!that?!! We’re! talking! about! getting! lean! here,! damn!it;! we! don’t! have! time! for! that! health! nonsense.!! (Yes,!I’m!kidding.)! ! Anyway,!my!Cap’n!Crunch!feasts—not!to! mention!other!processed!carbs—kept!spiking! my!insulin,!and!eventually!I!became!insulin! resistant.!!And!now,!years!later,!I!store!fat!in!my! love!handles.!!As!I!learned!in!6th!grade!Spanish! class,!this!is!what!we’d!call,!“no&bueno.”& !

Now,!after!years!of!training!experience,!I!now!know!that!it!is!possible!to!combat!insulin! resistance!with!exercise—and!in!fact,!specific!types!of!exercise!are!best.! ! From!what!I!have!seen!with!myself!and!thousands!of!clients!over!the!past!8!years,!insulin! related!fat!storage!is!most!effectively!combated!with!training!styles!that!dynamic!exercises! www.RomanFitnessSystems.com!

Page!23! !

FINAL!Phase!Fat Loss! which!require!a!lot!of!muscles!to!work!at!once.!!Examples!include!lunges,!squats,!and! combination!exercises.! ! This!is!because!these!exercises!help!your!body!to!produce!a!number!of!extremely!important! hormones!such!as!InsulinXlike!Growth!Factor,!also!known!as!IGFX1.!So!named!because!it!is! similar!in!structure!to!insulin,!IGFX1!helps!to!counter!act!its!eponym—which!is!great!for!us.!! !

Frenemies:!IGF01!(lt.)!and!Insulin!(rt.)!!

! Long!story!short,!IGFX1!has!a!very!positive!effect!on!insulin!sensitivity.! ! ! The!take!home!is!that!performing!these!exercises!in!a!specific!way!is!going!drastically!increase! insulin!sensitivity!while!being!extremely!effective!for!overall!fat!burning.!!This!means!that! you’ll!lose!fat!in!generally,!and!from!the!love!handles—particularly!if!that’s!where!you!store!it.! !

www.RomanFitnessSystems.com!

Page!24! !

FINAL!Phase!Fat Loss! Therefore,!in!order!to!combat!insulin!resistance!and!the!related!regional!fat!storage,!increase! insulin!sensitivity,!and!facilitate!overall!fat!burning!with!the!intent!to!break!fat!loss!plateaus! and!get!as!lean!as!possible,!Dynamic Training!has!been!included!as!part!of!the!Final Phase!Fat Loss!training!system.! ! ! !

Section Summary • Insulin!is!largely!responsible!for!love!handle!and!lower!back!fat!storage! • This!is!due!in!large!part!to!being!“insulin!resistant”!or!having!LOW!insulin!sensitivity! o This!basically!means!your!body!doesn’t!manage!insulin!well! ! This!state!results,!for!most!of!us,!from!years!of!insulin!spiking!and!crashing! and!spiking!and!crashing!when!we!eat!lots!and!lots!of!highXglycemic,!fastX digesting!carbohydrates.! • In!order!to!begin!losing!love!handle!fat,!you!must!address!the!insulin!imbalance— increase!insulin!sensitivity!and!reduce!insulin!resistance! • To!do!THIS,!you!must!increase!a!hormone!called!IGFX1,!or!InsulinXLike!Growth!Factor,! which!(over!time)!can!have!a!profound!affect!on!insulin!sensitivity! • All!of!this!can!be!accomplished!by!performing!Dynamic!Training,!which!consist!of!fastX based!circuits!that!a!predominantly!made!up!with!full!body!and!combination! movements.! & MAIN&POINT&–&Manage&insulin,&lose&the&love&handles! !

www.RomanFitnessSystems.com!

Page!25! !

FINAL!Phase!Fat Loss!

Hormone!Two!F!Cortisol!! Stress!Hormones!and!! Big!Bad!Belly!Fat! !

Another!troublesome!hormone!that!causes!regional!fat!storage!is!one!that’s!gotten!a.lot!of! press!in!the!past!few!years.!!As!you!probably!figured!out!(because!I!gave!it!away!in!the! headline),!I’m!talking!about!cortisol.! !

As!you!probably!also!figured!out!from!my!headline—and!as!you’ve!probably!heard!on!late! night!TV!ads!trying!to!sell!you!antiXcortisol!pills—this!particular!hormone!has!a!hand!in! abdominal!fat!storage.!!Which!is!to!say:!if!you’re!holding!a!lot!of!belly!fat,!chances!are!you’re! got!high!cortisol.! Just!so!we’re!on!the!same!page,!I!suppose!a!definition!is!in! order.!Cortisol!is!a!hormone!that!is!produced!by!the! adrenal!cortex!in!the!adrenal!gland!that!plays!a!few! different!roles:!! ! The! primary& function& of! cortisol! is! to! increase! the! amino! acid!supply!to!the!liver!when!there!are!low!levels!present.!!! ! This&act,&however,&serves&to&increase&protein&catabolism&(it&can&eat&away&at&muscle).&&! !

You’ve!probably!also!heard!cortisol!referred!to!as!a!“stress!hormone”!–and!this!is!actually! pretty!accurate.!!Which!is!to!say!that!cortisol!is!produced!in!nearly!any!stressful!environment! www.RomanFitnessSystems.com!

Page!26! !

FINAL!Phase!Fat Loss! or!and!the!production!is!encouraged!by!any!type!of!stress.!!This!includes,!physical!stress,! emotional!stress,!mental!stress,!or!other!metabolic!stress!(dietary!disruptions,!alcohol,!and! other!toxic!habits).! !

!

“Stress Hormones? Of course I’m stressed…look at all this belly fat!”

It’s!also!mentioned!in!the!media!that!high!levels!of!cortisol!are!often!associated!with!fatigue! and!lack!of!sleep.!!While!that&is!true,!please!trust!me!when!I!say!that!you!cannot!sleep!away! the!last!15!pounds—seriously,!I’ve!tried!it.! !

It’s!important!to!note!that!nearly!any!type!of!exercise!also!produces!cortisol—this!is!the! “physical!stress”!that!I!mentioned!just!a!bit!ago.!That!means!that!doing!exercise!not!only! creates!a!hormone!that!eats! away!at!muscle—which!is! pretty!much!the!opposite!of! what!you!want!exercise!to! do—but!that!same!hormone! can&also&be&responsible&for& storing&belly&fat.& & If!you!store!the!majority!of! your!fat!in!your!belly,!and!that! is!the!last!place!you!lose!it!from,! then!chances!are,!you’re!got!high!cortisol,! ! www.RomanFitnessSystems.com!

Page!27! !

FINAL!Phase!Fat Loss! The!good!news!is!that!exercise!also!produces!other!hormones!that!offset!or!counteract!the! effects!of!cortisol.!!Among!those!is!Growth!Hormone!(GH),!which!is!probably!the!single!most! effective!substance!produced!in!the!body!that!helps!to!both!gain!muscle!and!burn!fat.!

! General!fat!loss!benefits!notwithstanding,!GH!is!also!awesomeXtastic!!(yes,!I!made! this!word!up)!for!another!reason.!!! !

You&guessed&it:&&Growth&Hormone&is&exceptionally&successful&at& combating&the&effects&of&cortisol.&& !!

In!fact,!other!than!not!producing!cortisol!in!the!first!place!(which!is!impossible!on!a!training! program),!the!single!most!effective!way!to!counter!the!effects!of!cortisol!is!with!growth! hormone.! !

Here’s&the&interesting&part:!as!I’ve!mentioned,!both!cortisol!and!GH!are!produced!by! exercise;!and!although!it’s!impossible!to!quantify!the!exact!amounts!of!each!that!will!be! produced,!we!know!that!in!order!to!burn!belly!fat,!combat!cortisol,!and!help!offset!regional!fat! storage,!it!is!obviously!beneficial!to!produce!as!much!growth!hormone!as!possible.! ! Taking!this!idea!and!experimenting!a!bit,!I’ve!come!up!with!workouts!that!are!incredibly! efficient!at!producing!growth!hormone.!!These!workouts!fall!into!the!category!of!Lactic Acid Training, and!we’ll!cover!more!of!that!in!a!bit.!

! As!an!aside,!it!should!also!be!mentioned!that!the!production!of!IGFX1,!which!we’ve! discussed,!is!also!heavily!dependent!on!stimulation!by!growth!hormone.!! ! www.RomanFitnessSystems.com!

Page!28! !

FINAL!Phase!Fat Loss! Therefore,!performing!lactic!acid!based!training!routines!will!be!exceptionally!important,! because!such!training!results!in!the!production!of!growth!hormone,!which!in!turn!results!in!the! production!of!IGFX1.!!! !

The!end!result!is!that!you’ll!lose!fat!in!general,!but!also!from!both!your!belly!and!love!handles.!! It’s!a!fat!loss!1X2!punch.!! !

To!take!advantage!of!this,!Final Phase!Fat Loss!utilizes!lactic acid training!the!most! effective!way!possible.! !

Section Summary •

Cortisol!is!the!hormone!most!closely!associated!with!belly!fat!storage!

•

Also!called!a!“stress!hormone”!cortisol!is!produced!from!all!types!of!stress:!emotional,! psychological,!and!physiological! o

Physiological!stress!includes!exercise—most!notably!long!training!sessions!and! steady!state!cardio!

•

To!offset!cortisol!(and!therefore!belly!fat),!one!should!train!in!a!way!that!produces! another!hormone,!called!Growth!Hormone! o

Growth!Hormone!is!one!of!the!most!effective!compounds!in!your!body!for!both! fat!loss!and!muscle!gain!

•

To!produce!Growth!Hormones,!you!perform!lactic!acid!training! !

MAIN&POINT&–&lactic&acid&" &growth&hormone&" &blast&belly&fat! !

! www.RomanFitnessSystems.com!

Page!29! !

FINAL!Phase!Fat Loss!

Hormone!Three!F!Estrogen! OMG!This!Stuff!is!GREAT!!! ! Well…that is, if you like Man-Boobs and fat asses… &

Without&offending&any&women&out&there&(I&hope!),&we&need&to&talk&about& estrogen&as&objectively&as&possible.&& !

!Now,!I’ve!been!known!to!make!some!jokes!about!how!estrogen!is!responsible!for!a!lot!of!not! so!great!things!(like!the!success!of!the!Twilight!Saga)!but!in!reality!I!don’t!hate!estrogen!as!a! hormone—I!just!dislike!its!effects!with!regard!to!fat!gain!and!fat!storage.! ! !You!see,!from!estrogen!is!a!hormone!that!causes!not!

only!regional!fat!storage,!but!also!general!fat!storage.!! It!is!because!of!this!effect!that!many!beef!cattle!are! injected!with!estrogen!compounds;!the!increased!fat! storage!enhances!meat!“marbling,”!supposedly!making! the!meat!taste!better.! !

& (Ummm…I’ll&skip&the&estrogenTmeat,&thank&you&very&much!)& ! www.RomanFitnessSystems.com!

Page!30! !

FINAL!Phase!Fat Loss! In!terms!of!regional!fat!storage,!we!have!only!to! look! at! the! average! fat! storage! patterns! of! the! average!woman!to!see!how!estrogen!comes!into! play.! ! For! those! who! haven’t! figured! it! out! ! yet,! high! estrogen! results! in! fat! storage! in! the! hips,! thighs,!and!chest.! ! Speaking! generally,! because! they! have! such! high! estrogen,! I! think! we! can! agree! that! typically! women! tend! to! store! the! majority! of! fat! in! their! lower!body!(and!breasts!in!many!cases)!and!a!lot! less!everywhere!else.! !

After&years&of&training&hundreds&upon&hundreds& of&women&of&women,!I!can!say!with!certainty! that!the!most!common!request!I!get!is!to!help!with!! hip!and!thigh!fat.!!!! !

As you might well imagine… I very rarely get requests to help rarely get requests to create training programs that reduce breast size.

At&least¬&in&women. &

On&the&other&hand,!many!of!men!have!what!might!call!atypically&high!estrogen!levels,! and!therefore!often!have!corresponding!fat!storage!patterns.!!! www.RomanFitnessSystems.com!

Page!31! !

FINAL!Phase!Fat Loss! ! ! In!a!good!number!of!male!clients,!estrogen!related!fat!storage!manifests!itself!in!the! incredibly!emasculating!phenomenon!of!manXboobs.!

!

Man-boobs make him sad :( (I&should&also¬e&that&this&is&becoming&a&lot&more&common&of&late,&and&that&is&probably& directly&related&to&the&estrogen&and&other&hormones&being&pumped&into&our&food,&which&is& affecting&our&own&hormonal&environments.&&But&that’s&a&rant&for&another&time.)& !

The&take&home!is!that!while!we!certainly!can’t!decrease!the!amount!of!estrogen!in!a! woman’s!body—and!usually!not!in!a!man’s—through!training.!!However,!through!correct!and! targeted!types!of!training,!we!can&work&against&estrogen&related&fat&storage.& & www.RomanFitnessSystems.com!

Page!32! !

FINAL!Phase!Fat Loss! And!of!course,!the!best!way!to!combat!such!fat!storage!is!with!estrogen’s!mortal! nemesis:!Testosterone.! ! Okay,! okay…maybe! testosterone! and! estrogen! aren’t! nemeses! in! the! strictest! sense! of! the! word,! but!you!know!what!I!mean.! ! However,! the! point! I’m! trying! to! make! is! pretty! simple—by! utilizing! certain! specific! training! modalities!that!increase!the!production!and!release! of! testosterone,! you! can! begin! to! turn! the! tides! of! the!war!against!estrogen!related!fat!storage.! ! Again,! to! be! clear,! for! the! most! part! your! actual! estrogen! levels! will! remain! unaffected—it’s! merely! the! fat! distribution! created! or! influenced! by! high! estrogen! that! will! be! affected.! ! So! ladies,! have!no!fear—your!femininity!will!remain!intact,!I!promise.! !

I&need&to&mention&here,!however,!that!while!I!have!seen!this!method!work!with!both!men!and! women!to!blast!lower!body!fat,!and!I!have!the!support!of!the!empirical!evidence!from!5!years! of!utilizing!this!method!for!just!such!a!purpose—the!research!is!a!bit!unclear.!!!! !

With! regard! to! women,! a! few! studies! do! show! that! training! increases! serum! levels! of! testosterone.!!However,!a!good!number!of!studies!show!the!opposite.!!So!I!am!not!willing!to! say!with!100%!certainty!that!these!findings!would!pan!out!in!a!lab!setting.!!However,!again,!

www.RomanFitnessSystems.com!

Page!33! !

FINAL!Phase!Fat Loss! with!years!of!personal!experience!and!firsthand!accounts!of!so!many!of!my!clients,!I!AM!willing! to!say!that!IT!WORKS!! !

In!any!event,!to!produce!the!aforementioned!testosterone!and!regulate!estrogen!related!fat! storage,!Final Phase!Fat Loss!uses!something!called!Density Based Training.!!! !

Training!in!this!way!forces!you!to!do!everXincreasing!amounts!of!work,!and!challenging!your! body!in!that!way!prompts!the!production!and!release!of!a!number!of!hormones!for!recovery.!! Testosterone,!for!starters,!but!ALSO!some!growth!hormone,!IFGX1,!and!a!substance!called! Mechano!Growth!Factor.!! ! While!testosterone!itself!will!help!mitigate!the!effects!of!high!estrogen!with!regard!to!fat! storage,!it’s!the!combination!of!all!of!those!hormones!that!are!exceptional!for!overall!fat!loss.!

Section Summary • Estrogen!is!responsible!in!part!for!lower!body!fat!storage,!as!well!as!chest!fat!storage!(in! men)! • This!can!be!observed!simply!by!looking!at!traditional!fat!storage!patterns!in!women!vs.! men—historically!women!(who!have!much!higher!levels!of!estrogen)!store!a!great! amount!of!fat!in!the!lower!body,!compared!to!men.! • To!combat!estrogen,!the!goal!is!to!produce!more!testosterone! • To!do!this,!perform!Density!Based!Training,!which!encourages!the!production!of! Testosterone! MAIN&POINT&–&Perform&density&training&to&increase&testosterone,&which&in&turn&will&offset&estrogen& related&lower&body&fat&storage.!

! www.RomanFitnessSystems.com!

Page!34! !

FINAL!Phase!Fat Loss!

Putting!! It!! Together ! !

Now!that!we’ve!gone!over!why!it’s!harder!to!lose!the!last!ten!pounds!of!fat!than! the!first!20!or!30,!AND!why!it’s!so!hard!to!break!through!fat!loss!plateaus,!it’s!time! to!take!it!a!step!further.! Thus!far,!I’ve!shared!with!you!primarily!the!problems:!!slowed!metabolic!rate,! evolutionary!fat!storage,!and!most!importantly!how!your!hormones!can!play!into! fat!gain,!fat!storage,!and!even!fat!loss.!! I!have!only!touched!briefly!on!the!particular!methods!and!the!way!in!which!Final Phase!Fat Loss!will!assist!you!in!your!quest!to!lose!the!next!20!or!the!last!5.!!! !

And!that,!I!will!do.!!But!first,!a!quick!word!from!Isabel.! !

www.RomanFitnessSystems.com!

Page!35! !

FINAL!Phase!Fat Loss!

Isabel is taking charge over her problem areas through hormone-stimulating training!! The!workouts!in!Final Phase!Fat Loss! have!challenged!by!body!beyond!what!many!other! exercise!programs!have!before.!!I!love!that!I!can! get!an!incredibly!intense!and!effective!workout!in!a! minimal!amount!of!time.!! ! The!best!changes!I’ve!seen!in!my!body!have! especially!been!in!my!lower!body,!which!has! always!been!a!problem!area!for!me!and!have! always!had!to!pay!special!attention!to.! !!!! John!has!combined!the!best!exercises!to!tone!my! lower!body!without!requiring!a!ton!of!cardio!to!do! so.!!I!really!dislike!cardioXX!which!is!why!John’s!high! intensity!workouts!are!perfect!for!me.!They!get!my! heart!rate!up!without!ever!stepping!on!a!cardio! machine.! !!!! I’ve!already!seen!dramatic!improvements!in!my! body!in!just!3!weeks!on!the!program.!!SO!excited!to! see!what!the!next!several!weeks!will!bring!! !!!

Isabel!De!Los!Rios! Author,!The&Diet&Solution&Program! New&Jersey!

! !

www.RomanFitnessSystems.com!

Page!36! !

FINAL!Phase!Fat Loss!

Chapter!4:! The Final Phase!Fat Loss!! Madness Methodology! Final Phase!Fat Loss!isn’t!just!a!book,!and!it!isn’t!just!a!workout!or!even!series!of! workouts.!!In!fact,!while!the!text!you’re!going!to!read!later!on!certainly!comprises!an!excellent! program,!FPFL!is!more!than!that—it’s&a&complete&training.system.! !

So!far,!I!have!mentioned!multiple!training!styles:!dynamic!training,!density!based!training,!and! lactic!acid!training.!!In!addition,!heavy!strength!based!circuit!training!is!used,!but!we’ll!get!to! that!in!a!bit.! ! Bringing!up!a!variety!of!training!styles!is!usually!a!great!way!to!confuse!people,!because!the! question!will!be,!“well!which!one!do!I!use?”! !

And&the&answer&is&all&of&them.&& !

A!little!over!a!year!ago,!I!actually!sat!down!and!wrote!a!complete!article!where!I!outlined!what! I!considered!the!Essential!Principles!for!Radical!Fat!Loss!Programming.!!! ! That!article!was,!for!all!intents!and!purposes,!a!condensed!version!of!the!principles!in!this! book—and!abridged!version!of!the!very!principles!that!govern!FPFL.!!Of!all!of!the!articles!and!

www.RomanFitnessSystems.com!

Page!37! !

FINAL!Phase!Fat Loss! interviews!I’ve!ever!published!on!any!site!or!in!any!magazine,!that!article!was!by!far!the!most! popular.!!! ! And!with!good!reason—the!information!is!effective.!!Further!to!that,!it!simply!makes.sense.! These!principles!resound!with!people!because!they!are!logical,!understandable,!and!true.!! AND,!if!you!follow!these!principles,!YOU!WILL!GET!RESULTS.!!It’s!that!simple.! ! I’ll!now!share!that!same!information!here!with!you,!both!generally!and!with!specific!regard!to! Final Phase!Fat Loss.! ! To!begin!at!the!beginning,!the!twist!that!makes!my!programs!for!radical!fat!loss!a!bit!more! fun—and!in!my!experience,!a!more!effective—than!others!out!there!is!the&principle&of& rotating&training&styles.& & The!primary!goal!is!to!lose!fat!FAST.!!With!Final Phase!Fat Loss,!not!only!are!we!aiming! for!that,!but!we!also!have!the!added!pressure!of!trying!to!get!leaner!than!ever!before,!or!to! break!through!a!fat!loss!plateau!(or!both).! !

Rotating&training&styles—assuming!they’re!all!designed!with!the!same!ideas!about! overall!programming!kept!in!mind—is!most!effective!way!to!do!that,!period.!!I!first!discovered! this!when!I!had!to!get!ready!for!a!beach!party!that!would!serve!as!a!sort!of!high!school!reunion! for!me.!!I!wanted!to!do!fat!loss!training!and!get!lean,!but&I&wasn’t&willing&to&sacrifice&muscle.!!! ! By!combining!training!methods!over!the!course!of!a!single!training!week,!not!only!did!I!get!to! hold!onto!my!lean!body!mass,!but!I!also!discovered!that!rotation!of!training!styles!is!just! incredibly!effective!for!fat!loss.! ! www.RomanFitnessSystems.com!

Page!38! !

FINAL!Phase!Fat Loss! Firstly,!it!allows!you!to!lose!fat!faster!because!you’re!just!getting!hit!with!multiple!types!of! stimulus!all!the!time;!it’s!hard!to!really!adapt!to!that.!!The!lack!of!adaptation!is!what!increases! the!rate!of!fat!loss!over!other!programs.!! ! I!hate!to!call!on!training!clichés!and!pseudoXscientific!mantra!like!“you!have!to!keep!the!body! guessing”!and!“muscle!confusion,”!but!the!reality!of!the!situation!is!truly!that!staying!ahead!of! the!adaptation!curve!is!better!for!progress.! ! Secondly,!as!we!have!thoroughly!covered!throughout!the!text!thus!far,!there!is!a!tremendous! hormonal!component!to!address,!and!the!needs!that!arise!from!hormonal!fat!storage!can!be! addressed!within!the!context!of!a!single!program—if!it’s!designed!the!right!way.!And!Final Phase!Fat Loss!is.! Final Phase!Fat Loss!is!set!up!to!maximize!results!by!strategically!rotating!the!four! training!modalities!within!the!context!of!a!training!week.! ! Rather!than!having!these!training!styles!interacting!in!an!additive!way,!where!you!compound! the!benefits!of!each,!there!is!actually!synergistic&interplay!between!them.!!By!utilizing!the! specific!modalities!featured!in!the!program,!you!will!train!in!a!way!that!is!calorically!expensive! EVERY!time!you!step!foot!in!the!gym.!!!

IMPORTANT&POINT& And&of&course…you&will&also& address&your&& hormonal&issues.& www.RomanFitnessSystems.com!

Page!39! !

FINAL!Phase!Fat Loss!

! !

And here is the best part: even!if!your!particular!hormonal!issue! ISN’T!addressed!by!that!specific!training!style,!you’ll!still!benefit!from!that! style!because!it!will!be!challenging!your!body!and!creating!everXchanging! stimulus. ! Even if you’re not insulin resistant, dynamic training IS going to help you. ! Even if you’re not suffering from chronically high cortisol, lactic acid training!and!the!GH!produces!IS!going!to!help!you!burn!more!fat.! ! Even if you don’t have high estrogen, density training is!one!of!the!best!fat! loss!training!protocols!on!the!face!of!the!earth,!and!WILL!make!you!leaner!and!fitter.! And even if you “don’t care” about muscle, the strength-based circuit training (discussed!below)!WILL!increase!your!strength!and!help!you!hold!onto!lean!body! mass,!ensuring!that!you!don’t!gain!weight!back!later.! ! That’s!the!beauty!of!Final Phase!Fat Loss!—even!when!you’re!not!addressing!your! specific!regional!fat!loss,!you’re!addressing!your!overall!fat!storage,!overall!fat!loss,!and!overall! RESULTS.!!! ! With!each!and!every!training!session.! www.RomanFitnessSystems.com!

Page!40! !

FINAL!Phase!Fat Loss! In!addition,!these!training!styles!and!the!responses!they!elicit!are!not!haphazardly!chosen.!! They!are!not!thrown!together.!!They!are!not!a!number!of!single!entities!working!towards! different!goals!that!just!happen!to!line!up.!! !

These!training!sessions,!along!with!the!styles!they!represent!are!quite!similar!to!a!team!of!badX ass!super!heroes!(kind&of&like&the&Justice&League,&only&without&Aquaman,&because&he&was&kind& of&lame).&& !

!They!work!together.!!They!complement!one!another.!!The!strength!of!one!cancels!out!the! weakness!of!another.!!Kind!of!like!how!sometimes!Batman!has!to!save!Superman!from! Kryptonite.!!Superman!is!great!on!his!own,!but!Batman’s!there!to!offset!that!Kryptonite! weakness.!!Yeah…like!that.! !

Got it?

And so that’s how it works.

!

Final Phase!Fat Loss!is!a!training!methodology!that!is!made!up!multiples! training!modalities.!! !

So!let’s!meet!look!close!at!the!modalities,!so!that!we!can!put!to!use!this!great!methodology.! !

Section Summary • In!order!to!make!a!fat!loss!program!MOST!effective,!the!one!of!the!best!ways!to!set!up! the!workouts!is!to!rotate!training!styles!or!types.!!!

• This!not!only!keeps!stimulus!new,!but!also!allows!the!strength!of!one!style!to!cancel!out! any!weakness!from!the!others.!

www.RomanFitnessSystems.com!

Page!41! !

FINAL!Phase!Fat Loss!

Training Modality # 1

Dynamic Training ! Dynamic!training!is!probably!the!largest!part!of!what!we!do!for!fat!loss!at!my!facility.!!In!fact,! the!idea!of!Dynamism!is!one!of!the!overXarching!theories!that!governs!the!training!protocols!at! Roman!Fitness!Systems.! ! Because!it’s!a!somewhat!nebulous!term,!I’ll!just!briefly!describe!how!we!use!the!phrase! “dynamic!training”!within!the!context!of!our!fitness!programs;!both!generally,!and!with! specific!regard!to!Final Phase!Fat Loss.! !

For&Roman&Fitness&Systems,&dynamism&is&essentially&the&principle&of& using&movement&to&increase&the&ability&to&move.&&! !

Um…that sounds dumb. !

Yes,!I’m!aware!of!that.!!I!guess!I!should!make!it!a!bit!clearer—the&idea&of&Dynamic&Training&is& really&this:!using!a!combination!of!explosive!exercises,!speed!drills,!and!numerous!varietals!of! traditional!methods,!we!seek!to!improve!explosiveness,!agility,!dexterity,!and!mobility.!!! This!is,!of!course,!all!while!focusing!on!fat!loss,!muscle!gain,!or!both.! www.RomanFitnessSystems.com!

Page!42! !

FINAL!Phase!Fat Loss! With&Dynamic&training,!we!seek!to!use!as!many!compound!exercises,!hybrid!and! combination!movements!and!complexes!as!effectively!possible!to!meet!our!goals.!!Nearly!all!of! the!exercises!were!selected!with!the!idea!of!increased!movement!involved.! !

Suffice&it&to&say&that&my&belief&is&this:&if!your!goal!is!decreased!fat!or!increased! fitness,!you!are!doing!yourself!a!grave!disservice!if!you!are!performing!even!20%!of!lower!body! exercises!with!both!feet!rooted!to!the!ground—in!fact,!you’re!probably!not!getting!half!the! results!you!could!be.! For!that!reason,!nearly!all!training!sessions!are!heavily!dependent!on! variations!of!the!best!exercises!for!fat!loss:!the!lunge,!overhead! press,!single!leg!squat,!and!bodyweight!pulling.!!! !

These!exercises!serve!as!the!foundation!for!all!of!the!dynamic! workouts,!which!are!fast!paced!and!use!the!most!combination!and! hybrid!movements.!!Additionally,!the!idea!of!dynamism!works!its! O verhead Plate W alking

way!into!all!of!the!other!training!styles.!

Lunge

!

Modality Summary • Dynamic!Training!is!fastXpaced!circuit!training! • The!purpose!of!the!modality!is!to!increased!movement!and!mobility! • In!order!to!produce!IGFX1,!many!muscle!groups!must!be!used!AT!THE!SAME!TIME! o To!do!this,!combination!movements!such!as!the!curlXtoXpress!or!overhead! walking!lunge!are!used! • OverXarching!training!theory!that!governs!my!style,!as!well!as!training!at!my!facility! MAIN&POINT&–&Dynamic&Training&increases&IGFT1&which&helps&insulin&sensitivity,&and&therefore& assists&in&losing&insulinTrelated&fat,&in&the&LOVE&HANDLES&

!

!

www.RomanFitnessSystems.com!

Page!43! !

FINAL!Phase!Fat Loss!

Training Modality # 2

Lactic Acid Training ! !

Lactic Acid training!is!a!great!way!to!utilize!weight!training!for!fat!loss!and!hormone! manipulation.!!Unlike!metabolic!resistance!training!or!even!my!own!dynamic!training—both!of! which!essentially!just!focus!on!particular!exercise!order!and!short!rest!periods—lactic!acid! based!programs!are!a!different!beast!altogether.!!!While!lactic!acid!training!isn’t!perfect,!if! you’re!focusing!solely!on!fat!loss!it’s!one!of!the!best!methods!you!can!use.! ! Before!we!get!into!all!the!fun!stuff,!we’ve!obviously!got!to!answer!a!few!of!the!essentials! questions.!!! !

(Or!even!if!we!don’t,!I!like!writing!stuff,!so!here!we!go.)! !

What is Lactic Acid? !

Ah,!I’m!glad!you!asked!!Okay,!technically!you!didn’t.!I!did.!!! But!still.!!You!wanna!know.!!!! www.RomanFitnessSystems.com!

Page!44! !

FINAL!Phase!Fat Loss! Well,!first!let’s!do!a!really!boring!scienceXy!definition!first.!!Being!that!I!don’t!want!to!take!out! my!old!Biology!textbooks!to!give!you!a!word!for!word!definition,!I!talked!to!my!friend! Wikipedia,!and!this!is!what!he!told!me:! Lactic acid (IUPAC systematic name: 2-hydroxypropanoic acid) is a chemical compound that plays a role in several biochemical processes. It was first isolated in 1780 by a Swedish chemist, Carl Wilhelm Scheele, and is a carboxylic acid with a chemical formula of C3H6O3. It has a hydroxyl group adjacent to the carboxyl group, making it an alpha hydroxy acid (AHA). In solution, it can lose a proton from the acidic group, producing −

the lactate ion CH3CH(OH)COO . It is miscible with water or ethanol, and is hygroscopic. Lactic acid is chiral and has two optical isomers. One is known as L-(+)-lactic acid or (S)lactic acid and the other, its mirror image, is D-(−)-lactic acid or (R)-lactic acid. L-(+)-Lactic acid is the biologically important isomer. In animals, L-lactate is constantly produced from pyruvate via the enzyme lactate dehydrogenase (LDH) in a process of fermentation during normal metabolism and exercise. It does not increase in concentration until the rate of lactate production exceeds the rate of lactate removal which is governed by a number of factors including: monocarboxylate transporters, concentration and isoform of LDH and oxidative capacity of tissues. The concentration of blood lactate is usually 1–2 mmol/L at rest, but can rise to over 20 mmol/L during intense exertion.”!

!

What does ANY of that have to do with fat loss MY fat? !

Another!good!question!!Hang!on,!I’m!getting!there.!!With!specific!regard!to!exercise,! it’s!important!to!say!that!ultimately,!lactic!acid!is!a!chemical!waste!byXproduct!that!is!created! during!certain!chemical!reactions!that!exercise!creates.!!! ! www.RomanFitnessSystems.com!

Page!45! !

FINAL!Phase!Fat Loss! Specifically,!your!attempt!to!lift!weights!requires!the!conversion&of&glucose!into!contraction! and!movement!and!oxygen!demands!exceed!your!body’s!ability!to!meet!them.!!As!glycogen! breaks!down!in!the!absence!of!oxygen,!it!creates!both!ATP!and!Pyruvate*,!which!in!turn! creates!hydrogen!ions,!which!ultimately!creates!lactic!acid.! *Fun&little&side¬e.&&Contrary&to&popular&belief,&it&is&Pyruvate,¬&lactic&acid,&which&causes&the¬TsoTpleasant&burning& sensation&that&we&associate&with&the&approach&of&muscular&failure.& ! !

Okay, so that’s where it comes from….

What the heck does it DO? !

No!need!to!get!snippy.!!I’ll!tell!you.!!It!goes!like!this.!!As!lactic!acid!metabolites!begin!to!flood! the!bloodstream,!this!increases&the&overall&acidity!(makes!sense—it’s!called!lactic!ACID!after! all)!of!the!extracellular!tissues,!and!nerve!irritation!occurs.!!! !

Translation:&basically,&some&bad&stuff&happens&and&it&hurts.& &

Now,.here’s.the.good.part.!!When!your!blood!and!nerves!and!other!tissues!are!all! acidXy,!your!body!goes,!“dude,!this!sucks,!I’m!going!to!fix!it.”!!Basically,!because!the!cycle!of! metabolic!waste!removal!is!breaking!down,!certain!processes!begin!to!regulate!acidity.! ! To!which,!you!may!ask…! !

Um…why is that the “Good Part”? www.RomanFitnessSystems.com!

Page!46! !

FINAL!Phase!Fat Loss! Simple:!in&order&to®ulate&that&acidity,!your!body!starts!to!produce!tremendous! amounts!of!Growth!Hormone—and!for!anyone!who!doesn’t!know,!Growth!Hormone!is!the! single!most!effective!biological!compound!your!body!can!produce!to!elicit!fat!loss!or!muscle! gain.!! !

Exactly!how!much!Growth!Hormone!will!be!produced!during!lactic!acid!training?!!Well,&it’s& hard&to&quantify,&but&my&estimates&place&it&somewhere&in&the&area&of&“a&metric&crapTload.”! !

And by that, of course, I mean…

“a lotta freakin’ Growth Hormone.” ! ! www.RomanFitnessSystems.com!

Page!47! !

FINAL!Phase!Fat Loss!

Wait—so basically… I’m producing lactic acid in order to elicit production of Growth Hormone? !

Now!you’ve!got!it!!That’s!exactly!right.! ! Simply!stated,!training!in!a!way!that!produces!a!lot!of!lactic!acid—and!thereby!signals! immense!release!of!Growth&Hormone—is!one!of!the!single!most!effective!ways!to!trigger! overall!fat!loss;!especially!if!you’re!in!a!caloric!deficit.!!! ! As!we!covered!above,!growth!hormone!is!helpful!for!general!fat!loss,!but!is!specifically! beneficial!in!that!this!hormone!can!counteract!the!effects!of!cortisol;!at!least!in!terms!of!the! effect!on!fat!storage.! ! In!addition,!it’s!been!posited!that!production!of!lactic!acid!can!also!create!some!level!of! localized!fat!loss;!you!know—spot!reduction.!!That!is!to!say,!there!is!certain!evidence!to! suggest!that!if!you!structure!leg!training!to!produce!lactic!acid,!you!can!reduce!fat!stores!in!the! legs.!!! ! While!I’m!not!really!convinced!that!this!has!all!that!much!merit,!from!time!to!time!I’ve!been! surprised!at!how!quickly!lower!body!fat!storage!can!be!offset!by!incorporating!this!style!of! training.!!! Of!course,!I’ve!tried!it!on!myself!and!dozens!of!my!clients…but!the!problem!is!that!there’s!no! real!way!to!quantify!whether!it’s!working.!!We!primarily!do!fullXbody!workouts,!and!we!lose!fat! over!the!whole!body.!! www.RomanFitnessSystems.com!

Page!48! !

FINAL!Phase!Fat Loss! ! Despite!seeing!some!cool!things,!I’m!not!ready!to!boldly!say!that!training!lower!body!in!this! was!expressly!leads!to!lower!body!fat.!!It’s!worth!mentioning!because!there’s!some!empirical! evidence!out!there.!!For!what!it’s!worth.! !

Alrighty, Roman, you’ve got me convinced.

So how do I do it? ! The!important!thing!to!note!is!that!lactic!acid!is!produced!predominantly!during!the!concentric! (or!positive)!phase!of!the!movement.&&So,&when&you’re&actually&lifting&the&weight,&you’re& producing&a&lot&more&lactic&acid&than&when&you’re&lowering&it.& & In!order!to!maximize!production!of!lactic!acid,!we!simply!modify!our!lifting!speed!to!take!the! greatest!advantage!of!that!fact.!!With&most&training&modalities,&you’re&using&a&202&cadence.&! This!means!that!you’re!lifting!the!weight!for!two!seconds,!pausing!for!zero!seconds,!and!then! lowering!the!weight!for!2!seconds.!!In!some!cases,!you’ll!use!a!203!cadence,!which!is!just!a! slower!lowering!phase.! & As an aside, although as an industry we’re getting away from tempo prescriptions, most programs still give basic guidelines that will usually include a note to focus on making the lowering phase a bit slower. That’s what we could appropriately term “traditional lifting speed.” !

In&keeping&with&that&line&of&thought,&lactic&acid&training&can,&to&some°ree,&be& thought&of&as&“inverted&tempo&training.”!!To!that,!we!lift!the!weight!over!a!period!of!4!

www.RomanFitnessSystems.com!

Page!49! !

FINAL!Phase!Fat Loss! seconds!(in!most!cases)!and!lower!extremely!quickly,!in!order!to!allow!for!nearly!constant! concentric!tension!and!high!levels!of!lactic!acid!production.! !

To!give!an!example,!if!you!were!doing!a!shoulder!press/overhead!press/military!press,!a!single! rep!would!appear!like!the!following:! !

LIFT!the!weight!over!a!period!of!4!seconds! LOWER!the!weight!as!quickly!as!possible!in!good!form! IMMEDIATELY!begin!lifting!again.! !

To!reiterate,!lifting!in!this!way!produces!a!tremendous!amount!of!lactic!acid,!which!in!turn! forces!your!body!to!produce!exceptionally!high!amounts!of!growth!hormones.!!Not!only!will! such!production!facilitate!in!faster!fat!burning,!it!will!also!have!a!noticeable!impact!on!storage! of!belly!fat.! !

Modality Summary • Lactic!Acid!is!a!wasteXby!product!that!results!from!exercise!(among!other!things)! • When!Lactic!Acid!is!produced,!there!is!a!corresponding!increase!in!the!production!of!growth! hormone! • Lactic!acid!is!primarily!created!during!the!concentric!or!lifting.phase!of!an!exercise! o Therefore,!to!perform!lactic!acid!training,!we!INVERT!traditional!lifting!tempos! ! This!means!we!LIFT!the!weight!slowly!and!lower!it!quickly! o Lifting!this!way!requires!the!use!of!lighter!weight! ! Roughly!30%!LESS!weight!on!any!given!exercise! ! MAIN&POINT&–&Lift&slow,&lower&fast,&produce&lactic&acid,&and&thereby&GH,&and&fight&belly&fat.&

www.RomanFitnessSystems.com!

Page!50! !

FINAL!Phase!Fat Loss!

Training Modality # 3

Density Based Training ! !

Next!up!is!Density!based!training,!which!is!one!of!my!allXtime!favorite!ways!to!train.!!! ! Without!question,!one!of!the!most!overlooked!and!under!discussed!aspects!of!exercise!is!the! concept!of!training&density.!!! ! Although!a!few!programs!have!been!written!about!tweaking!density,!they’re!all!intended!for! muscle!growth.!!Most!notable!among!these!is!Escalating!Density!Training,!an!excellent! program!Charles!Staley!released!a!few!years!back!which!calls!for!the!consistent!increase!of! training!density!in!order!to!increase!muscle.!!! ! Staley’s!program,!and!one!or!two!others!have!made!it!pretty!clear:!density!and!manipulation! thereof!is!exceptional!for!muscleXgrowth,!to!be!sure;!that!much!we’ve!seen.!!! ! What!surprises!me!is!that!no!one!has!yet!utilized!the!manipulation!of!training!density!for!the! purposes!of!extreme!fat!los…(wait!for!it)! &

…Until&now.& & www.RomanFitnessSystems.com!

Page!51! !

FINAL!Phase!Fat Loss!

What is Training Density? Before!we!can!talk!about!density!training,!we!need!a!definition!first,!of!what!density!IS.!! Computing!your!training!density!is!the!result!looking!at!two!very!specific!factors!of!training:! volume!and!duration.! !

Volume,!of!course,!is!your!total!workload—that!is,!how!many!total!sets! and!reps!you!perform!in!a!given!workout.!! !

!

Duration!is!simply!the!length!of!time!your!workout!lasts.!!! !

By!combining!these!two!things,!we!arrive!at!your!training&density.! !

Before!we!get!into!a!discussion!of!why!we!should!increase!training!density,!I!want! to!explain!a!few!of!the!basic!ways!to!do!it.! !

! ! ! ! ! ! ! ! www.RomanFitnessSystems.com!

Page!52! !

FINAL!Phase!Fat Loss!

Basic Methods of Increasing Training Density !

For!the!most!part,!there!are!two!simple!and!relatively!wellXknown!ways!to!increase!training! density,!which!have!been!used!fairly!effectively!in!the!past.! !

Method&1&—&Subtract&Time&from&the&Duration&& As!an!example,!if!you’re!going!10!sets!of!10!reps!on!the!bench!press,!you’re! doing!100!total!reps.! Let’s!say!this!normally!takes!you!40!minutes;!if!I!tell! you!that!you!must!complete!that!workout!in!30!minutes,!then!that!will!call! for! a! drastic! increase! in! training! density—I’m! asking! you! to! complete! an! identical!amount!of!work!in!25%!less!time.! !

Method&2&—&Add&More&Volume&within&the&Same&Durations&& Staying! with! that! same! example,! you! have! another! option.! ! Keep! the! duration!static!at!40!minutes,!and!simply!try!to!do!more!work!within!that! time!period!by!adding!more!sets.!Rather&than&just&doing&10&sets,!you’d!aim! to!complete!as!many&sets&as&possible&and&maybe!you’d!wind!up!with!12!or! even!15!sets.!!! !

!

With!both!of!these!methods,!you!would!have!increase!training!speed!and!decrease!rest! periods!in!order!to!fulfill!the!demands!placed!upon!you!by!the!new!workout!parameters.!!

Speaking&generally,&trainees&seeking&to&increase&density&have&always&focused&on& one&of&the&above.&&It&came&down&to&either&doing&the&same&amount&of&work&in&less& time,&or&doing&more&work&in&the&same&amount&of&time.&In&the&most&extreme& cases,&a&trainee&in&extremely&good&condition&could&potentially&wind&up&doing& more&work&in&less&time,&and&see&phenomenal&results.& www.RomanFitnessSystems.com!

Page!53! !

FINAL!Phase!Fat Loss!

Okay, so why specifically is increasing training density GOOD thing? ! Keeping!in!mind!that!increasing!training!density!essentially!means!to!increase!the!amount!of! work!you’re!doing!in!a!given!time!frame,!it!stands!to!reason!that!over!time!you!will!also! increase!you!ability!to!do&work&over!any!time!period.! !

We!call!this!your!work!capacity—and!this!determines!how!much!you!can!realistically! accomplish!in!the!gym.! !

Performing!densityXbased!training!in!any!form!increases!your!overall!strength! endurance,!work!capacity,!and!is!phenomenally!expensive!from!an!energy! perspective.!!! ! All!of!those!things!mean!that!not!only!is!this!great!for!fat!loss,!but!increasing!work!capacity!and! strength!endurance!has!implications!for!increasing!the!rate!of!muscle!hypertrophy!down!the! line.! ! That!alone!would!make!it!a!pretty!decent!fat!burning!training!modality,!and!as!Staley! discovered!years!back,!one!that’s!excellent!for!muscle!growth.! ! However,&I’ve&come&up&with&a&density&based&protocol&that&takes&fat&burning&to&a&whole& ‘nother&level.& ! ! www.RomanFitnessSystems.com!

Page!54! !

FINAL!Phase!Fat Loss!

Roman’s Advanced Density Protocol for Advanced Fat Loss !

When!I!first!tried!density!training!a!few!years!back,!I!fully!enjoyed!the!style!of!training—it!was! challenged!based,!which!made!it!fun.!!The!idea!was!just!do!more!than!I’d!done!previously.! ! I!made!good!progress,!and!because!my!diet!was!good,!as!I!gained!muscle,!I!also!lost!a!bit!of!fat.!! Now,!that’s!nothing!revolutionary!with!a!good!diet!and!great!training!program,!but!I!knew!it! was!a!bit!different.!!! ! The!more!I!thought!about!it,!the!more!I!reasoned!that!there!had!to!be!a!way!to!make!it!even! better!for!fat!loss.!!It!wasn’t!until!I!was!in!a!crisis!and!needed!to!lose!fat!fast!that!I!revisited.!!! ! I!knew!lactic!acid!training!was!exceptional!for!fat!loss,!and!so!was!dynamic!training.!!However,! since!I!had!just!come!off!a!massXgaining!phase,!I!wasn’t!willing!to!sacrifice!the!muscle!I!had! gained.!!Really,!I!had!intended!to!employ!density!training!as!a!means!of!holding!onto!my!lean! body!mass.! ! After!the!party,!I!decided!to!tinker!around!with!my!newfound!system,!and!came!up!with!a!new! method!of!density!training!that!I!now!include!in!the!program.! ! In!this!case,!we!set!up!a!circuit,!and!conduct!that!circuit!in!a!density!fashion.!!However,!I!also! took!advantage!of!some!cool!things!that!happen!when!your!body!adapts!and!seems!to!get! instantly!stronger.! ! www.RomanFitnessSystems.com!

Page!55! !

FINAL!Phase!Fat Loss! Not!only!are!we!seeking!to!increase!reps,!but!ALSO!increase!weight!before!we!repeat!a!given! exercise.!!And,!again,!this!is!applied!to!all!exercises!within!a!given!circuit.! ! So!here!is!how!we!do!it.!!As!an!example,!let’s!pick!3!exercises:!the!overhead!press,!the! dumbbell!row,!and!the!squat.! !! Setting!these!up!in!a!circuit!fashion,!you!perform!them!one!after!another!with!little!rest!in! between.!!! Sounds!like!just!about!any!circuit!training!protocol,!right?! !!

WRONG. !! Instead!of!having!a!set!number!of!reps,!we’re!going!to!be!forming!each!of!these!exercises!for! TIMEXXyou!simply!have!to!do!as!many!as!you!can!in!a!given!time!period.! ! Now,!in!the!actual!program,!the!amount!of!time!during!a!given!set!will!vary!from!exercise!to! exercise!and!circuit!to!circuit.!!! ! However!for!the!sake,!let’s!say!you!did!each!of!the!following!exercises!for!30!seconds.!! ! !In!performing!such!a!circuit,!your!results!might!look!like!this:! !!

!!

Overhead!Press:!!25!pound!dumbbells!for!20!reps! DB!Row:!40!pound!dumbbells!for!18!reps! Squat:!100!pound!barbell!for!22!reps!

Not too shabby. Now,!HERE!is!where!it!gets!crazy.! www.RomanFitnessSystems.com!

Page!56! !

FINAL!Phase!Fat Loss!

We’re!going!to!take!advantage!of!some!REALLY!cool!things!that!happen!in! the!body;!triggers!that!happen!which!will!make!you!more!efficient!and! more!capable.! !!

To do that, we’re going to INCREASE the weight by 10-20% and try to do MORE reps. !

Does!that!seem!impossible?!!!

It isn’t. Due!phenomenon!such!as!neuromuscular.junction!and!neural.activation,!in!almost!ALL!cases,! you’ll!be!able!to!do!just!that.! ! Your!second!attempt!at!that!circuit!might!look!like!this:! !!

!!

Overhead!Press:!!30!pound!dumbbells!for!23!reps! DB!Row:!50!pound!dumbbells!for!20!reps! Squat:!120!pound!barbell!for!25!reps!

I!know!you’re!having!trouble!believing!that!outcome!is!even!possible,!much!less!common,!but!I! implore!youXXtry!it!for!yourself!!!Density!training!is!incredibly!effective!on!its!own.!!Combine!it! with!circuit&training!and!it!becomes!even!more!effective.!!Combine!that!with!a!mandatory& increase!in!resistance!and!it!becomes!what!I!believe!to!be!one!of!the!most!perfect!fat!loss! protocols!ever!created.! !

www.RomanFitnessSystems.com!

Page!57! !

FINAL!Phase!Fat Loss! In!addition,!density!training!will!increase!work!capacity!and!help!you!get!stronger,!as!well!as! retain!lean!body!mass.!And,!of!course,!produce!some!testosterone!and!combat!estrogen! related!fat!storage.!BLAM!!! ! !

Modality Summary • • •

Training!Density!is!measure!by!how!much!total!work!(volume)!you!complete!in!a!given!duration! Increasing!density!can!lead!to!increases!in!muscular!strength,!size,!force,!and!work!capacity! Traditionally,!o!increase!density,!you!could!either!

o o

Perform!MORE!work!in!the!SAME!duration!

Perform!the!same!amount!of!work!in!LESS!time!

•

With!MY!kind!of!density!training,!the!goal!is!to!perform!MORE!reps!with!MORE!weight,!in!the! same!time!period!

•

To!do!this,!perform!a!first!set!for!every!exercise!in!a!given!circuit!

o •

Sets!are!done!for!TIME,!not!a!goal!number!of!reps.!Simply!perform!as!many!reps! as!you!can!in!the!assigned!time!period,!and!then!record!the!number!of!reps.!

Then,!INCREASE!the!weight!by!10X20%!and!try!to!MEET!or!EXCEED!the!same!number!of!reps!on! every!exercise!

o

This!becomes!possible!because!of!increased!neurological!efficiency!and!neural! activation!that!takes!place!during!the!first!set!

! MAIN&POINT&–&Do&more&work&with&more&weight&in&the&same&(or&less)&time.&&This&increases&fat& burning&overall,&but&ALSO&leads&to&increased&testosterone&production.&&This&in&turn&will&help&to& combat&ESTROGEN&related&fat&storage&in&the&lower&body&and&man&boobs.!

!

www.RomanFitnessSystems.com!

Page!58! !

FINAL!Phase!Fat Loss!

Training Modality # 4

STRENGTH Circuit Training !

In!every!single!fat!loss!program!I!write,!there!is!a!day!based!entirely!around!strength.!!From! the!time!I!first!was!involved!in!the!up!and!down!lifestyle!of!alternating!bodybuilding!style! “bulking”!and!“cutting”!periods,!I’ve!been!aware!that!each!comes!with!its!own!set!of! drawbacks.!!! ! With!bulking!periods,!you!usually!tend!to!put!on!a!fair!amount!of!fat!as!you!seek!to!gain! muscle!size.! ! With!cutting!periods,!you!run!the!risk!of!sacrificing!your!hard!earned!and!valuable!lean!body! mass!in!your!quest!to!reduce!bodyfat.!!This!is!bad!for!a!number!of!reasons.!!Firstly,!it!sets!you! up!for!a!series!of!two!steps!forward,!one!step!situations.!!The!fact!that!it!is!excessively! frustrating!notwithstanding,!it!also!compromises!progress!in!the!long!run.! ! As!I!mentioned!earlier,!when!I!was!first!getting!ready!for!the!beach!house,!I!decided!I!was! going!to!do!everything!that!I!could!to!hold!on!to!my!lean!body!mass.!!! ! Not!only!had!I!just!put!it!on!(and!that!was!HARD,!let!me!tell!you!)!but!as!any!first!year!trainer! can!tell!you,!your!LBM!is!one!of!the!main!things!that!determines!your!metabolic!rate.! www.RomanFitnessSystems.com!

Page!59! !

FINAL!Phase!Fat Loss! ! So!if!you!LOSE!muscle!while!dieting,!your!metabolic!rate!is!much!slower!and!you!can!actually! gain!fat!back!faster—to!me,!that!is!an!unacceptable!tradeoff.!!! !

Counterproductive, much? ! Thankfully,!I’d!been!around!bodybuilding!long!enough!to!know!the!tricks!and!tactics! competitors!use!in!the!preXcontest!period!to!hold!onto!their!muscle!while!dieting!down!to!a! very!low!percentage!of!body!fat.!The!main!thing!these!guys!do!is!train!for!STRENGTH!with! heavy!weight.!!So!that’s!what!I!did.!!And!I!held!onto!ALL!of!my!muscle.! !

To be clear,

you don’t have to train with weights you can’t handle.

You’ll&just&train&with&weight&that&is&too&heavy&to&lift&for&a&high&number&of&reps.! !

When!I!first!developed!the!original!Final Phase!Fat Loss!system,!we!used!a!5x5! protocol,!and!that!was!pretty!effective.!!People! lost!fat!and!held!onto!lean!body!mass!with! ease.!!A!few!years!later,!I’m!incorporating!an! even!more!effective!system!of!strengthXbased! circuit!training!into!the!program,!and!the! results!are!even!more!impressive.! This might be too heavy...

! !

! www.RomanFitnessSystems.com!

Page!60! !

FINAL!Phase!Fat Loss!

NEW RULE!F!Forget “Structure”! Go for Results !

Rather!than!focus!on!a!traditionally!structured!workout!of!sets!and!reps,!the!strength!based! training!in!Final!Phase!Fat!Loss!focuses!ONLY!on!the!total.number.of.reps.! ! That!is,!you,!I!don’t!have!you!doing!a!set!of!8!squats.!!I’ll!have!you!doing!40!TOTAL!squats.!!For! some!people!that!might!take!5!sets,!for!some!it!might!take!7!sets.!!The!idea!is!to!be!pushing! hard!the!whole!time.! ! A!traditional!set!up!has!you!doing!a!predetermined!number!of!sets,!with!each!of!those!having! a!predetermined!number!of!reps—and!as!we’ve!seen,!for!fat!loss!or!muscle!gain.!!It’s!been! used!for!so!many!years!because!it!works.! ! However,!by!setting!things!up!in!the!way!that!I’ve!described,!you!not!only!hang.on!to!your! lean!body!mass,!but!you’ll!also!BUILD!strength.!!This!is!a!style!of!training!I’ve!been!using!for! about!3!years,!and!it’s!recently!been!given!a!lot!of!attention.!!A!very!well!known!(and!very! talented)!strength!coach!named!Chad!Waterbury!actually!makes!this!style!of!training!the!focal! point!of!one!of!his!books.! ! Having!said!that,!like!everything,!I!tweaked!the!entire!method!and!made!it!applicable!to!not! only!muscle!retention!and!strength!gain,!but!also!for!fat!loss.! To!make!it!fitting!for!the!program!and!more!suited!to!busting!through!a!fat!loss!plateau!while! adding!some!strength!and!holding!on!to!your!metabolically!boosting!lean!body!mass,!I’ve!set! up!the!strength!workouts!in!a!circuit.fashion.!! www.RomanFitnessSystems.com!

Page!61! !

FINAL!Phase!Fat Loss! ! Rather!than!give!you!a!dumbedXdown!explanation,!here!is!one!of!the!actual!strength!based! circuits!you’ll!be!doing!during!your!Final Phase!Fat Loss!training.! ! Exercise

Sets

Total Reps

Description

B1)&Bulgarian!Split!Squat!!

Vary!

30! Per!Leg!

Begin!with!a!weight!you!think!you!can!life!709!times.!If!you! can!get!10!or!more!reps!your!first!set,!increase!the!weight! by!10%!

B2)!Bent!Over!Barbell!Row!

Vary!

25!

Begin!with!a!weight!you!think!you!can!lift!305!times.!If!you! can!get!6!or!more!reps!your!first!set,!increase!the!weight! by!20%!

B3)!Explosive!Lateral!Raise!

Vary!

20!

Holding!DBs!at!your!side,!use!your!entire!body!to!lift!the! weights!explosively.!Lower!them!slowly!and!under!control.!

!

In!this!circuit,!you!would!perform!as!many!reps!as!you!could!on!the!Bulgarian!split!squat!with! one!leg,!then!the!other.!!After!that,!perform!as!many!bent!over!rows!as!you!can.!!After!that,! perform!as!many!explosive!lateral!raises!as!you!can.! ! The!goal!of!that!particular!workout!is!to!complete!a!total!of!30!Bulgarian!split!squats!per!leg,! 25!total!bentXover!barbell!rows,!and!20!total!explosive!lateral!raises.!!You!simply!cycle!through! the!exercises!until!you’ve!completed!all!of!the!prescribed!reps.! !

However many sets that takes, it takes. !

I!know,!this!is!a!hard!concept!to!grasp!if!you’re!used!to!more!conventional!training!where! you!know!exactly!how!many!sets!you’re!supposed!to!do.!!But!bear!with!me!here.! ! Keep!in!mind,!the!idea!is!for!this!to!be!STRENGTH!training,!so!as!I!mentioned!the!weight! must!be!heavy;!of!course,!that!requires!us!to!have!some!guidelines!for!selecting!a!workXset! weight!and!knowing!when!to!increase!it.! www.RomanFitnessSystems.com!

Page!62! !

FINAL!Phase!Fat Loss! ! For!example,!in!seeking!to!get!25!total!bent!over!barbell!rows,!you!don’t!just!want!to!do!that! all!in!one!set!or!two!sets—that!would!imply!that!the!weight!is!simply!too!light!to!accomplish! our!goal.! ! Instead,!you!should!only!be!able!to!complete!about!3X5!reps!on!your!first!set.!!If!you!can!do! more!6!or!more!reps!on!any!given!set,!that!weight!isn’t!challenging!enough!to!accomplish!our! goal.!!If!that’s!the!case,!you!are!to!increase!the!weight!by!about!20%!and!continue!on.! ! In&almost&ALL&cases&you’ll&complete&the&total&prescribed&reps&for&one&of&the&exercises&before& the&others.!!! ! That’s!completely!fine.!!Just!alternate!the!remaining!exercises!back!and!forth.! ! Once!you’ve!completed!all!of!the!total!reps!for!each!exercise!in!the!circuit,!move!on!to!the!rest! of!the!workout.! ! Again,!your!sets!will!vary—your!total!sets!might!look!different!than!mine.!!Indeed,!even!if!you! were!to!perform!the!same!workout!twice,!you!might!wind!up!with!a!different!number!of!sets.! !

That’s!fine.!!As!I!said,!don’t!worry!about!the!sets.!!The!goal!is!to!use!heavy!weight!and! complete!the!total!number!of!reps.!! ! Using!this!method!of!strength!based!training,!you!will!be!able!to!hold!onto!ALL!of!your!lean! body!mass!and!gain!some!strength!(and!that’s!never!a!bad!thing).!!In!addition!to!that,!it’s!also! very!possible!that!you’ll!gain!some!muscle!(ALSO!never!a!bad!thing).! ! www.RomanFitnessSystems.com!

Page!63! !

FINAL!Phase!Fat Loss! As!well,!consider!the!implications!of!this!style!of!training!for!fat!loss.!!Lifting!heavy!weight! requires!a!great!deal!of!energy!to!begin!with,!so!strength!training!is!generally!fairly!calorically! expensive.!!In!addition,!because!we’ve!set!things!up!in!a!circuit,!the!pace!of!the!workout!is! much!faster!and!fat!loss!increases.! ! Finally,!to!bring!it!all!together,!let’s!talk!a!bit!about!hormones.!!Like!any!sort!of!challenging! training!modality,!there!is!going!to!be!a!release!of!certain!hormones.!!! ! Training!with!heavy!weight!has!been!shown!to!release!all!of!our!favorites:!growth!hormones,! IGFX1,!Mechano!Growth!Factor,!and!testosterone.! !

Modality Summary • Oftentimes,!training!for!fat!loss!can!result!in!the!loss!of!strength!and/or!muscle!size! • To!prevent!this,!you!need!to!train!with!heavy!weights! • The!most!effective!way!to!do!this!is!by!setting!weights!up!into!strength!circuits! o Rotate!through!3X4!exercises,!resting!minimally!between.!!Move!fast!and! keep!the!weights!heavy.! • Rather!than!use!a!traditionally!structured!set/rep!scheme,!INSTEAD!each!workout!will! have!an!assigned!“goal”!number!of!reps!for!each!exercise! • The!goal!is!to!perform!that!goal!number!of!reps!in!as!few!sets!as!possible—with!the! heaviest!weight!you!can!realistically!lift! • Many!times!you’ll!finish!one!exercise!before!the!others.!Just!keep!rotating!through!until! you’ve!completed!all!reps!for!all!exercises.! MAIN&POINT&–&keeping&the&weight&heavy&and&performing&circuits&will&help&you&build&and& maintain&muscle&strength&AND&size,&which&will&prevent&a&drop&in&metabolic&rate.&&You’ll&burn& fat&AND&build&muscle.& !

www.RomanFitnessSystems.com!

Page!64! !

FINAL!Phase!Fat Loss!

Chapter!5:! Time!to!Play!!Work ! The!Final Phase!Fat Loss!Workouts! (and some other stuff, too)

! !

And!now!we!are!coming,!at!long!last,!to!what!we’ve!all!been!waiting!for—the!workouts.!!The! actual!Final Phase!Fat Loss!training!sessions!themselves,!as!written!by!yours!truly! (including!the!occasional!typo—sorry!about!that!).! ! However,!before!we!get!into!all!of!that,!we!need!to!address!a!few!things!that!you!need!to! understand!in!order!for!the!workouts!to!be!performed!properly—these!are!about!the! structure!of!circuits!and!workouts!themselves.! !

But, like anything else… we need to have a starting point. And,!I!mean,!a!starting!point!for!both!the!program!as!a!whole!AND!each!workout!individually.!! Which&means,&as&you&may&have&surmised,&that&I&want&to&discuss&the&importance&warming&up:&& • Hormonally! • Physiologically! • and!even!What!WarmXup!to!do! www.RomanFitnessSystems.com!

Page!65! !

FINAL!Phase!Fat Loss! On Warming Up

Logic Dictates: We should begin

at the beginning .

! A!good!number!of!people!reading!these!pages!are!guilty!of!a!number!of!things—workout! “crimes”!if!you!will—and!I!am!no!different.!!One!of!these!crimes,!the!most!common,!is! skipping!the!warm!up.! !

Don’t!bother!lying!to!me;!I!know!you’ve!done!it.!!It’s!natural.!!You’re!in!a!rush…you’re!really! busy.!!Or!you’re!just!too!excited!and!want!to!get!to!the!training!session.!!I!get!it.! !

But let me put it to you in terms that you’ll appreciate (or at least make it more fun)—SEX.

If workout out is like sex, then warming up is foreplay. !

Yes,!you!CAN!skip!it!and!have!a!reasonably!good!session,!but!as!ALL!good!lovers!know,! getting!the!equipment!ready!for!use!just!leads!to!a!better!experience.!!If!you!skip!foreplay! ALL!the!time,!chances!are!your!love!life!will!take!a!hit!and!your!lover!may!walk!out!on!you.! !

Well,!skipping!the!warmXup!may!SEEM!like!a!good!idea,!but!if!you!do!it!enough,!your! relationship!with!your!body!will!break!down;!you’ll!save!time,!sure,!but!at!the!expense!of! not!getting!the!results!you!want!AND!being!more!injury!prone?! !

I!don’t!need!to!take!my!metaphor!much!further!than!that,!but!suffice!it!to!say!that!your! workouts!will!be!better,!more!enjoyable,!more!productive!and!SAFER!if!you!do!your!warm! up.! www.RomanFitnessSystems.com!

Page!66! !

FINAL!Phase!Fat Loss!

Here are some things to consider about warming up: ! PHYSIOLOGICALLY!–!Getting!your!body!warm!is!the!purpose!of!the!warm!up,!ostensibly.!!But! really,!it’s!a!byXproduct!of!everything!else.!!Raising!your!core!temperature!is!all!well!and!good,! but!a!good!warmXup!isn’t!just!intended!to!get!you!hot!and!sweaty.!!It’s!intended!to!prepare! you!for!what’s!to!come—which!is!why!your!warmXup!should!look!somewhat!like!your!training! session!(more!on!that!below).! ! HORMONALLY!–!Warming!up!has!benefits!here,!as!well.!!A!warmXup!begins!to!release!IGFX1,! Growth!Hormone,!Testosterone—all!of!the!hormones!we!want!circulating!to!held!fight!off! areaXspecific!fat.!!However,!a!good!warm!up!(mental!as!well!as!physical)!will!help!“set!the! mood”!in!the!body.!!When!physical!activity!is!involved,!you!want!to!create!a!bit!of!that!“fight! or!flight”!sensation—your!body!should!be!ready!to!fight!(NOTE!–!the!Rocky!soundtrack!helps,! here).!!Warming!up!both!mentally!and!physically!begins!to!increase!a!hormone!we!HAVEN’T! talked!about!yet:!adrenaline.!!!Suffice!it!to!say,!when!adrenaline!is!pumping,!you’re!going!to! have!a!MUCH!better!workout.! ! JOINT&HEALTH!–!Yes,!I!worry!about!your!joints,!not!just!your!abs!!!WarmXup!is!all!about!getting! your!body!ready!for!the!workout!to!come.!!In!large!part,!that!means!your!joints!and!connective! tissue.!!A!good!warmXup!will!start!to!get!these!“loose”!and!lubricated.!!As!any!experienced! meathead!can!tell!you,!getting!some!blood!into!the!area!is!a!prime!way!to!prevent!injury.!!If! you!want!to!get!through!life!without!developing!tendonitis,!STOP!skipping!your!warm!up.!

Now, as I said earlier... !

Your warm-up should be in line with your training. ! www.RomanFitnessSystems.com!

Page!67! !

FINAL!Phase!Fat Loss! When!power!lifters!have!entire!days!dedicated!to!training!the!bench!press!movement,!guess! how!they!warm!up?!!YES,!by!bench!pressing.!!Makes!sense,!right?!

! Well,!Final Phase!Fat Loss!is!a!full!body!program!based!around!fastXpaced! circuits.!!So,!how!do!you!think!you!should!warmXup?! !

If!you!said!“fastXpaced,!fullXbody!circuits”!then!you!just!won!a!high five!! !

! YAY! High five for warm ups! !

Of!course,!I!am!going!to!give!you!a!full!warmXup.!!But!before!I!do:!I!just!want!to!clear! something!up:!when!I!say!your!warmXup!should!resemble!your!training!session,!you!can!use! that!a!general!guideline—it!doesn’t!need!to!be!incredibly!exacting.! ! www.RomanFitnessSystems.com!

Page!68! !

FINAL!Phase!Fat Loss! For!example,!a!density!workout!doesn’t!require!a!density!based!warm!up;!a!lactic!acid! training!session!doesn’t!require!lactic!acid!based!warm!up.!!Instead,!a!single,!full!body! warmXup!circuit!will!suffice!for!ALL!of!the!Final Phase!Fat Loss!workouts.!!! !

Simply!perform!this!warmXup!circuit!before!you!begin!any!and!all!of!the!FPFL! workouts,!and!you’ll!be!on!your!way!to!better,!safe,!more!productive!training! sessions!! !

The!Official!Final Phase!Fat Loss

Warm Up! 1) Jump Squat – 8-10 reps 2) Seal Jacks – 15 reps 3) Prisoner Squat – 10 reps 4) Push-up with 2 second Hold at the bottom – 6 reps 5) Leg Swing – 20 reps per side 6) Stick-ups (against wall) – 10 reps 7) No-Money Exercise – 10 reps (can be done with or without band) 8) Psoas Stretch – 20 second hold per side

Now,!SOME!of!these!exercises!may!be!unfamiliar!to!you,!so!here! is!a!quick!rundown!of!those!on!the!following!page:! ! www.RomanFitnessSystems.com!

Page!69! !

FINAL!Phase!Fat Loss! ! !

Seal Jacks –!like!a!jumping!jack,!only!your!arms!come! in!front!and!across!your!chest,!instead!of!over!your!head.! ! ! !

Leg Swing –!Brace!

yourself!against!a!wall!or!chair,!and! swing!one!leg!back!and!forth!across! your!body! ! !

Stick Ups -!Stand!with!your!back!to!the!wall!and!feet!about!4!inches!from! the!wall.!Place!the!back!of!your!arms!against!the!wall!with!upper!arms!parallel!to! floor!and!forearms!at!90!degrees.!Stick!up!your!arms!overhead!while!keeping!your! arm!against!the!wall!at!all!times.!Slowly!return!to!below!the!starting!position! tucking!your!elbows!into!your!sides!and!bringing!shoulder!blades!together.!! ! www.RomanFitnessSystems.com!

Page!70! !

FINAL!Phase!Fat Loss! !

Psoas Stretch!!X!With!a!bench!or! chair!behind!you,!elevate!one!foot!onto!it,!placing! your!knee!on!the!ground.!!Place!your!other!leg!in! front!of!you,!bent!to!90!degrees.!!Keeping!your! spine!straight,!hold!the!stretch!and!occasionally! “rock”!forward,!allowing!a!good!stretch!in!your!hip! flexors.!!Repeat!for!other!leg.! ! The!“NoXMoney”!exercise!is!almost!impossible!to!describe,!so!I’ve!just!given!you!a!link!to!the! video.!!Check!it!out!here,!or!just!do!a!search!on!YouTube.! (http://www.youtube.com/watch?v=IAds7ZVXQ7I)!!#!paste!into!your!browser! ! !

Section Summary •

Warming!up!is!vitally!important!for!a!number!of!reasons,!including!better!workouts!and!injury! prevention!

• •

Warm!ups!should!look!similar!to!workouts!in!make!up! Warming!up!raises!core!temperature,!releases!adrenaline,!and!lubricates!joins!

MAIN&POINT&–&Warming&up&is&like&foreplay—you&can&get&by&with&skipping&it,&but&EVERYTHING&is& just&so&much&better&if&you&don’t!&& & DON’T SKIP THE WARM UP!!

! ! www.RomanFitnessSystems.com!

Page!71! !

FINAL!Phase!Fat Loss!

Almost There…! I!know,!I!know,!you’re!jonesin’!for!the!workouts!already!! ! However,!before!we!get!to!them,!I!just!want!to!cover!two!more!things!quickly…! ! !

General Notes on How the Weight Training Workouts Are Set Up !

The!letter!designations!imply!alternating!sets.!!So,!for!example,!you!perform!all! assigned!sets!for!“A”!(do!A1,!then!A2!then!A3;!rest,!then!repeat!for!prescribed! amount!of!time)!before!moving!onto!“B.”!!You!would!then!alternate!B1!and!B2! until!you’ve!completed!all!sets,!then!move!on!to!the!“C”!sets.!!Pretty!simple.! ! In!most!of!the!individual!workouts,!there!are!prescribed!rest!periods!between!both! individual!exercises!and!the!circuits!as!a!whole.!!In!the!case!of!the!Strength! workouts,!there!is!no!prescribed!rest.!!With!regard!to!that,!don’t!dillyXdally.!!You! don’t!have!to!time!your!rest!periods!between!exercises,!but!move!at!a!good!clip! and!work&as&hard&as&possible.& ! ! ! !

www.RomanFitnessSystems.com!

Page!72! !

FINAL!Phase!Fat Loss!

The!Dynamic Interrupt For!both!the!Lactic!Acid!workouts!and!the!Strength!workouts,!you!will!something!between!

Dynamic Interrupt .”!!This!is!a!little!invention!of!

each!of!the!prescribed!circuits!called!a!“

mine!that!was!born!out!of!training!multiple!athletes!in!a!crowded!facility,!and!needing!to!keep! them!moving!when!equipment!wasn’t!available.!!I!wasn’t!prepared!for!the!results!when!I!first! developed!this.! ! In!the!beginning,!it!was!intended!as!a!way!to!increase!conditioning.!!And!then!the!fat!started! dropping!off.!!Since!then,!I’ve!incorporated!it!into!workouts!with!so!many!different!kinds!of! clients,!and!all!of!them!have!enhanced!their!results.! ! This!is!how!it’s!done.!! ! After!your!last!set!of!a!prescribed!circuit,!the!

Dynamic Interrupt !takes!place.!!Usually!a!

series!of!bodyweight!exercises,!the!Dynamic!Interrupt!gets!your!heart!rate!going!and!helps!you! to!burn!fat!a!LOT!more!easily.!!The!generally!low!reps!of!the!strength!training!are!offset!by!the! activity!of!the!Dynamic!Interrupt,!and!the!fat!burning!workout!effect!becomes!even!more! profound.! !

Dynamic Interrupt !is!intended!to!

In!the!case!of!the!Lactic!Acid!workouts,!performing!the!

help!clear!the!lactic!acid!from!the!limbs!between!circuits.!!Keep!in!mind!it!is!not!the!lactic!acid! that!burns!fat,!it’s!the!lactic!acid!that!encourages!the!production!of!growth!hormone,!and! THAT!helps!to!burn!fat.!!Clearing!lactic!acid!from!the!limbs!allows!you!to!be!more!productive! on!the!subsequent!circuit,!and!have!a!more!effective!workout!overall.!! www.RomanFitnessSystems.com!

Page!73! !

FINAL!Phase!Fat Loss!

Okay!!Not!that!we’ve!covered!warming,!the!set!up!of!the!training!sessions,!AND!the!allX

Dynamic Interrupt ,!lets!move!on!to!the!main!event.!!On!the!following!pages,!

important!

you!will!find!all!of!the!Final Phase!Fat Loss!workouts.!!TwentyXfour!total!workouts—SIX! of!each!of!the!four!different!training!modalities—all!geared!towards!the!specific!goal!of! making!helping!you!bust!through!your!fat!loss!plateau!and!get!leaner!than!you’ve!ever!been! before.!!! ! Below!that,!you’ll!find!your!schedule:!a!completely!detailed!account!of!the!perfect!way!to!set! up!the!next!six!weeks!to!be!as!effective!as!possible.!! ! !

And now…on with the show! ! ! ! ! ! ! ! ! ! ! ! ! www.RomanFitnessSystems.com!

Page!74! !

FINAL!Phase!Fat Loss!

Dynamic!Workouts! Dynamic Workout 1 Workout!Set!A! Set0up:!Perform!A1,!A2,!A3!and!A4!sequentially,!resting!10!seconds!between!exercises!and!30!seconds!between!circuits.!Perform!this!circuit!twice.! After!your!second!circuit,!rest!60!seconds!and!proceed!to!Workout!Set!B!

Sets

Reps/Time

A1)&Y0Press!

Exercise

2!

12!reps!

A2)!Alternating!Forward!Lunges!

2!

15!each!leg!

A3)!Side!Plank!

2!

25!Seconds!each!side!

A4)!Swiss!Ball!Crunch!

2!

15!reps!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!Perform!B1,!B2,!B3!and!B4!sequentially,!resting!20!seconds!between!exercises!and!60!seconds!between!circuits.!Perform!this!circuit!twice.!After!your!second! circuit,!rest!90!seconds,!and!proceed!to!Workout!Set!C.! Sets

Reps/Time

B1)&Bent0over!Barbell!Row!

Exercise

2!

8010!reps!

B2)!Stiff!Legged!Deadlift!

2!

12015!reps!

B3)!Jumping!Lunges!

2!

20!reps!

B4)!Bulgarian!Split!Squat!

2!

608!each!leg!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1,!C2,!C3,!C4!and!C5!sequentially,!with!20!seconds!rest!between!exercises!and!45!seconds!rest!between!circuits.!! Perform!this!circuit!3!times.!

Exercise

Sets

Reps/Time

C1)&StepTUp&onto&Bench!

3!

12!each!leg!

C2)!Dips!on!Bench!

3!

10015!reps!

C3)!Jumping!Jacks!

3!

25!reps!

B4)!Bent!Over!Later!Raises!

3!

10012!reps!

B5)!Superman!Hold!

3!

20030!seconds!

!

www.RomanFitnessSystems.com!

Page!75! !

FINAL!Phase!Fat Loss!

Dynamic Workout 2 Workout!Set!A! Set0up:!!Perform!A1,!A2,!A3,!and!A4!sequentially,!resting!20!seconds!between!exercises!and!60!seconds!between!circuits.!Repeat!this!circuit!3!times.! After!your!third!circuit,!rest!90!seconds!and!proceed!to!Workout!Set!B!

Exercise

Sets

Reps/Time

A1)&Alternating!KettleBell!or!DB!Swing!

3!

15!each!arm!

A2)!KB!or!DB!Push!Press!

3!

20!total!

A3)!Plank!with!Arms!on!Ball!

3!

60!seconds!

A4)!Alternating!Single!KB!or!DB!Reverse!Lunge!

3!

10!each!leg!

Description:!Hold!a!single!KB!or!DB!in!front!of!you!in!hands,!as!in!a!single!DB!squat.!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!!Perform!B1,!B2,!B3!and!B4!sequentially,!resting!15!seconds!between!exercises.!Perform!this!circuit!only!once.!After!the!circuit,!rest!45! seconds,!and!proceed!to!Workout!Set!C!

Exercise B1)&Alternating!DB!Chest!Press!

Sets

Reps/Time

1!

15!reps!

Description:!Press!both!dumbbells!and!lock!your!arms!out.!Lower!your!right!arm!while!keeping!the!left!arm!locked!out.!Pause!at!the!bottom!of!the!movement,!and!then! slowly!press!the!right!arm!back!to!lockout.!Repeat!for!left!arm.!For!the!duration!of!the!set,!one!arm!is!locked!out!and!one!is!working!at!all!times..!

B2)!Chin!Ups!

1!

10015!reps!

B3)!Stationary!Lunges!on!Step!

1!

10!each!leg!

1!

25!

Description:!Place!your!right!foot!on!a!low!step!and!perform!10!Stationary!Lunges.!Repeat!for!your!left!leg.!

B4)!Squat!Thrusts! After!your!last!circuit,!rest!45!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1,!C2!and!C3!sequentially,!resting!20!seconds!between!exercises!and!60!seconds!between!circuits.!Perform!this!circuit!3!times.!

Exercise

Sets

Reps/Time

C1)&Renegade!Pushup/Row!

3!

12!each!leg!

C2)!Alternating!Lateral!Raise!

3!

8010!per!arm!

C3)!Bicycle!abs!

3!

25!reps!

Description:!On!the!edge!of!a!bench,!perform!a!bicycle!motion!with!your!legs!while!keeping!your!abs!tight.!Do!this!for!60!seconds.! !

www.RomanFitnessSystems.com!

Page!76! !

FINAL!Phase!Fat Loss!

Dynamic Workout 3 Workout!Set!A! Set0up:!Perform!exercise!sequentially,!with!5!seconds!of!rest!between!each.!Perform! this!circuit!3!times.!Rest!20!seconds!between!circuits.! Sets

Reps/Time

A1)&Push0ups!

3!

10!reps!

A2)!Side!Plank!

3!

25!sec!per!side!

A3)!Mountain!Climbers!

3!

35!reps!

A4)!Bodyweight!!Squats!

3!

15!reps!

Exercise

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!!Perform!the!exercises!sequentially,!using!the!same!barbell!for!all!exercises.!Resting!5015!seconds!between!exercises.! Perform!this!circuit!only!once.!Rest!45!seconds.! Exercise B1)&Left!Arm!Barbell!Javelin!Press!

Sets

Reps/Time

1!

12!reps!

Description:!Perform!a!set!of!12!Javelin!presses!with!a!barbell;!after!the!last!rep,!immediately!transition!into!a!single!arm!barbell! curl!with!that!same!arm!for!8010!reps.!After!the!last!set!repeat!with!the!other!arm.! B2)!Left!Arm!Barbell!Curl!

1!

8010!reps!

B3)!Right!Arm!Barbell!Javelin!Press!

1!

12!reps!

B4)!Right!Arm!Barbell!Curl!

1!

8010!reps!

B5)!Barbell!Front!Squat!

1!

15020!reps!

B6)!Romanian!Deadlift!

1!

10015!reps!

After!your!last!circuit,!rest!45!seconds!and!proceed!to…!

www.RomanFitnessSystems.com!

Page!77! !

FINAL!Phase!Fat Loss!

Workout!Set!C! Set0up:!Perform!the!exercises!sequentially,!using!the!same!barbell!for!all!exercises.!Rest!5015!seconds!between! exercises.!Perform!this!circuit!only!once.!Rest!45!seconds.!

Exercise

Sets

Reps/Time

C1)&Dumbbell!Curl!to!Press!

1!

12!reps!

C2)!Bodyweight!Squat!to!Squat0Thrust!

1!

10!reps!

Description:!Perform!a!body!weight!Squat.!The!Squat!down!once!more,!place!your!hands!on!the!ground,!and!jump!your! feet!back!into!a!Squat!Thrust.!Jump!forward!into!the!squat!position,!then!stand!up.!That!is!one!rep.! C3)!Dumbbell!Same!Side!Reverse!Lunges!

1!

5!reps!

Description:!Perform!5!lunges!for!your!left!leg,!then!5!for!your!right,!5!more!for!your!left,!and!another!5!for!your!right.!Do!not!rest! between!each.!

C4)!Reverse!Plank!

!

1!

60!seconds!

After!your!last!circuit,!rest!45!seconds!and!proceed!to…!

Workout!Set!D! Set0up:!Perform!exercise!sequentially,!with!5!seconds!of!rest!between!each.!Perform!this!circuit!2!times.!Rest!20! seconds!between!circuits.!

Exercise

Sets

Reps/Time

D1)&Crunches!on!Swiss!Ball!

2!

15!reps!

D2)!Chest!Press!on!Swiss!Ball!

2!

15!reps!

D3)!Laying!Hip!Raise!on!Swiss!Ball!

2!

25!reps!

D4)!Plank!with!Arms!on!Swiss!Ball!

2!

45!seconds!

!

www.RomanFitnessSystems.com!

Page!78! !

FINAL!Phase!Fat Loss! Dynamic Workout 4 Workout!Set!A! Set0up:!!Perform!A1,!A2,!A3,!and!A4!sequentially,!resting!15!seconds!between!exercises,!and!60!seconds!between!circuits.!Perform!this!circuit!four! times.!After!the!last!circuit,!rest!180!seconds,!and!proceed!to!Workout!Set!B!

Exercise

Sets

Reps/Time

A1)&Swing!lunge!

4!

6010!each!leg!

A2)!Push!Press!

4!

60!seconds!

A3)!Plank!with!Feet!on!Ball!

4!

60!reps!

A4)!Alternating!Push0Up!on!Med!Ball!

4!

8010!each!leg!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!!!Perform!B1,!B2,!B3,!and!B3!sequentially,!resting!30!seconds!between!exercises!and!75!seconds!between!circuits.!Perform!this!circuit!this! twice.!After!the!second!circuit,!rest!120!seconds,!and!proceed!to!workout!set!C.!

Exercise

Sets

Reps/Time

B1)!Inverted!Row!with!Pause!at!Top!

2!

10015!reps!

B2)!Forward!Lunges!with!Overhead!Press!

2!

6!lunges!12!presses!

B3)!Plank!

2!

45!seconds!

B4)!Reverse!Lunge!with!Bicep!Curl!

2!

6!lunges,!12!presses!

Sets

Reps/Time

C1)!Garhammer!Raise!

2!

As!many!as!possible!

C2)!Upright!Row!

2!

8012!reps!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!!!Perform!C1!and!C2!alternately,!with!no!rest!in!between.!Perform!this!circuit!twice.!

Exercise

!

! !

! ! ! www.RomanFitnessSystems.com!

Page!79! !

FINAL!Phase!Fat Loss! Dynamic Workout 5 Workout!Set!A! Set0up:!Perform!A1,!A2,!A3,!A4!and!A5!sequentially,!resting!10!seconds!between!exercises!and!30!seconds!between!circuits.!Perform!this!circuit!4! times.!After!your!second!circuit,!rest!60!seconds!and!proceed!to!Workout!Set!B!

Sets

Reps/Time

A1)&Barbell!Back!Squat!

Exercise

4!

10!reps!

A2)!10Arm!DB!push!press!

4!

6!each!side!

A3)!Inverted!Row!

4!

12!reps!

A4)!Sprinters!Crunch!

4!

10!reps!per!side!

A5)!Jumping!Jacks!

4!

30!seconds!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…! !

Workout!Set!B! Set0up:!Perform!B1,!B2,!B3!and!B4!sequentially,!resting!20!seconds!between!exercises!and!60!seconds!between!circuits.!Perform!this!circuit!three!times.!After!your! second!circuit,!rest!90!seconds,!and!proceed!to!Workout!Set!C.! Sets

Reps/Time

B1)&Alternating!Reverse!Lunges!

Exercise

3!

12!per!leg!

B2)!DB!Chest!Press!

3!

10015!reps!

B3)!Single!Leg!Lying!Hip!Raise!

3!

10!reps!per!leg!

B4)!Reverse!Plank!

3!

45!sec!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…! !

Workout!Set!C! Set0up:!Perform!exercise!sequentially,!with!15!seconds!of!rest!between!each.!Perform!this!circuit!ONLY!ONCE.!

Exercise

Sets

Reps/Time

A1)&Garhammer!Raise!

1!

10!Reps!

A2)!Curl0to0Press!

1!

12!reps!

A3)!DB!Upright!Rows!

1!

15!reps!

!

! ! ! ! www.RomanFitnessSystems.com!

Page!80! !

FINAL!Phase!Fat Loss!

! Dynamic Workout 6 Workout!Set!A! Set0up:!Perform!A1,!A2,!A3,!A4!and!A5!sequentially,!resting!10!seconds!between!exercises!and!30!seconds!between!circuits.!Perform!this!circuit!3! times.!After!your!second!circuit,!rest!60!seconds!and!proceed!to!Workout!Set!B!

Sets

Reps/Time

A1)&Barbell!Squat!to!Press!

Exercise

3!

12!reps!

A2)!Alternating!Lateral!Lunges!

3!

6!each!leg!

A3)!Explosive!Switch!Row!

3!

12!per!arm!

A4)!!Rocking!Plank!

3!

10!“rocks”!in!each!direction!

A5)!Jump!Squats!

3!

30!seconds!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

!

Workout!Set!B! Set0up:!Perform!B1,!B2,!B3!and!B4!sequentially,!resting!20!seconds!between!exercises!and!60!seconds!between!circuits.!Perform!this!circuit!three!times.!After!your! second!circuit,!rest!90!seconds,!and!proceed!to!Workout!Set!C.! Sets

Reps/Time

B1)&Deadlift!

Exercise

3!

8010!reps!

B2)!Arnold!Punch!

3!

8010!per!arm!

B3)!Explosive!Push!Ups!

3!

10!reps!

B4)!Mountain!Jumpers!

3!

As!many!as!possible!in!45!seconds!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

!

Workout!Set!C! Set0up:!Perform!exercise!sequentially,!with!15!seconds!of!rest!between!each.!Perform!this!circuit!2!times.!Rest!45!seconds!between!circuits.!

Exercise

Sets

Reps/Time

C1)&Plank!with!arms!on!exercise/swiss!ball!

2!

45!seconds!

C2)!Barbell!Curl!

2!

12!reps!

C3)!Overhead!Triceps!Extension!

2!

8010!

!

! ! ! www.RomanFitnessSystems.com!

Page!81! !

FINAL!Phase!Fat Loss!

Lactic!Acid!Workouts

!

Lactic Acid Workout 1 Workout!Set!A! Set0up:!!Perform!A1,!A2,!A3!in!order,!resting!10!seconds!between!exercises!and!45!seconds!between!circuits.!!Perform!this!circuit!3!times!After!your! last!circuit,!rest!30!seconds!and!proceed!to!workout!set!B.!

Exercise

Sets

Reps

Tempo

A1)&Push!Press!

3!

10!

Explode!up,!4!seconds!down!

A2)!Dumbbell!Squat!

3!

15!

3!seconds!up,!1!second!down!

A3)!Bent!Over!Barbell!Row!

3!

12!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Dynamic!!Interrupt! Exercise

Reps

1)!Jumping!Jacks!

100

2)!Plank!

!

30!second!

Workout!Set!B! Set0up:!!Perform!B1,!B2,!B3!in!order,!resting!20!seconds!between!exercises!and!75!seconds!between!circuits.!!After!your!last!circuit,!rest!30!seconds! and!proceed!to!workout!C!

Exercise

Sets

Reps

Tempo

B1)&Romanian!Deadlift!

3!

15!

3!seconds!up,!1!second!down!

B2)!Negative!Only!Chin0Up!

3!

10!

Jump!up,!6!seconds!down!

B3)!Lateral!Raise!

3!

15!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&Pushups!

As!many!reps!as! possible

!

2)!Squat!Thrusts!

25!

Workout!Set!C! Set0up:!!!Perform!C1!and!C2!alternately,!with!no!rest!in!between.! Exercise

Sets

Reps

C1)&Twisting!Crunch!on!Swiss!Ball!

2!

8!each!side! (alternate)!

C2)!!Bodyweight!Squat!

2!

10!

Tempo 2!seconds!up,!1!second!down!

Drop!down,!4!seconds!up!

!

www.RomanFitnessSystems.com!

Page!82! !

FINAL!Phase!Fat Loss! Lactic Acid Workout 2 Workout!Set!A! Set0up:!Perform!A1,!A2,!A3,!sequentially,!resting!10!seconds!between!exercises,!and!45060!seconds!between!circuits.!Perform!this!circuit!twice.!

Exercise

Sets

Reps

Tempo

A1)&Barbell!Back!Squat!

2!

8010!

3!seconds!up,!1!second!down!

A2)!Single!Leg!Deadlift!

2!

10!each! leg!

4!seconds!up,!1!second!down!

A3)!Inverted!Row!in!Smith!Machine!or!Power!Cage,!High!Incline!

2!

12015!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

Dynamic!!Interrupt! Exercise

Reps

1)!!Jump!rope!

2!minutes!of!rope!work,!or!200!jumps,whichever!comes!first.

2)!!Bodyweight!Jump!Squats&

!

25!seconds!

Workout!Set!B! Set0up:!!!Perform!B1,!B2,!B3!sequentially,!resting!15030!seconds!between!exercises,!&!90!seconds!between!circuits.!Perform!this!circuit!3!times.!

Exercise

Sets

Reps

Tempo

B1)&Alternating!Overhead!Press!

3!

10!per!arm!

3!seconds!up,!1!second!down!

B2)!Walking!Lunges!

3!

12!steps!per!leg!

1!second!down,!3!seconds!up!

B3)!Laying!Hip!Raise!

3!

15!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!!Interrupt! Exercise

Reps

1)!!Squat!Thrusts!

45!Seconds!

2)!!Plank!

30!Seconds!

Workout!Set!C! Set0up:!Perform!C1!and!C2!Sequentially,!with!NO!rest!in!between!exercises!and!15!seconds!of!rest!between!circuits.!Perform!this!circuit!3!times.! Sets

Reps

C1)&Hanging!Leg!Raise!

Exercise

3!

10!

1!second!down,!5!seconds!up!

Tempo

C2)!Push!Ups!

3!

10!

4!seconds!up,!1!second!down!

!

www.RomanFitnessSystems.com!

Page!83! !

FINAL!Phase!Fat Loss! Lactic Acid Workout 3 Workout!Set!A! Set0up:!!!Perform!A1,!A2,!A3!and!A4!sequentially,!resting!10!seconds!between!exercises!,and!45060!seconds!between!circuits.!! Perform!this!circuit!3!times.

Exercise

Sets

Reps

Tempo

A1)&Alternating!Elevated!Push0Ups!

3!

8010!

3!seconds!up,!1!second!down!

A2)!Stationary!Lunges!

3!

12!each!leg!

3!seconds!up,!1!second!down!

A3)!Single!Dumbbell!Squats!

3!

10!

3!seconds!up,!1!second!down!

4)!Alternating!Dumbbell!Front!Raises!

3!

608!Each!arm!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)!Mountain!Climbers!

100

2)!Explosive!Push0Ups&

15!

!

Workout!Set!B! Set0up:!!!Perform!B1,!B2,!B3!&!B4!sequentially,!resting!15030!seconds!between!exercises,!&!90!seconds!between!circuits.!Perform!this!circuit!twice.!

Exercise

Sets

Reps

Tempo

B1)&Single!Arm!DumbBell!Row!

2!

10!per!arm!

3!seconds!up,!1!second!down!

B2)!Dips!or!Bench!Dips!

2!

8012!

4!seconds!up,!1!second!down!

B3)!Bent0Over!Fly!

2!

10!

3!seconds!up,!1!second!down!

B4)!!Barbell!Bicep!Curl!

2!

6010!

4!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Dynamic!!Interrupt! Exercise

Reps

1)&!Speed!Jump!Rope!

60!Seconds

!

Workout!Set!C! Set0up:!Perform!C1!and!C2!Sequentially,!with!10!seconds!of!rest!in!between!exercises!and!15!seconds!of!rest!between!circuits.!! Perform!this!circuit!2!times.! Sets

Reps

C1)&Swiss!Ball!Crunch!

Exercise

Tempo

2!

10!

3!seconds!up,!2!seconds!down!

C2)!Bulgarian!Split!Squats!

2!

8!each!leg!

2!seconds!up,!1!second!down!

!

www.RomanFitnessSystems.com!

Page!84! !

FINAL!Phase!Fat Loss! Lactic Acid Workout 4 Workout!Set!A! Set0up:!Perform!A1,A2,!and!A3!sequentially,!with!20!seconds!of!rest!between!exercises!and!90!seconds!rest!between!circuits.! Perform!this!circuit!4!times.!

Exercise

Sets

Reps

Tempo

A1)&Reverse!Lunge!

4!

8010!each!leg!

A2)!Chin0Up!

3!

As!many!as! possible!

A3)!Dumbbell!Romanian!Deadlift!

3!

10012!

3!seconds!up,!2!second!down! 3!sec!up,!2!sec!down,!!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)!Box!or!Step!Jumps!

20!Seconds

!

2)!Jumping!Jacks&

60!Seconds

!

Workout!Set!B! Set0up:!!!Perform!B1,!B2,!and!B3!sequentially,!resting!15030!seconds!between!exercises,!&!90!seconds!between!circuits.!Perform!this!circuit!twice.!

Exercise

Sets

Reps

Tempo

B1)&High!Incline!Dumbbell!Chest!Press!

3!

6010!

3!seconds!up,!1!second!down!

B2)!Jump!Squat!

3!

10!

5!second!negative,!explode!up!

B3)!Overhead!Plate!Walking!Lunges!

3!

8!Steps!per!leg!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&!Swing!Lunge!

20!Seconds!each!leg

!

Workout!Set!C! Set0up:!Perform!this!exercise!2!times,!with!15!seconds!of!rest!between!sets!

Exercise C1)&Reverse!Crunch!on!Bench!

Sets

Reps

2!

10!

Tempo 3!seconds!up,!2!seconds!down!

!

www.RomanFitnessSystems.com!

Page!85! !

FINAL!Phase!Fat Loss! Lactic!Acid!Workout!#5! Workout!Set!A! Set0up:!!Perform!A1,!A2,!A3!in!order,!resting!10!seconds!between!exercises!and!45!seconds!between!circuits.!!After!your!last!circuit,!rest!30!seconds!and! proceed!to!workout!set!B.!

Exercise

Sets

Reps

Tempo

A1)&Dumbbell&Push!Press!

2!

10!

Explode!up,!4!seconds!down!

A2)!Dumbbell!Squat!

2!

15!

3!seconds!up,!1!second!down!

A3)!Alternating!Bicep!Curls!

2!

10!(per! arm)!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…!

Dynamic!!Interrupt! Exercise

Reps

1)!Jumping!jacks!

As!many!as!possible!in! 60!seconds

!

2)!Plank!

30!second!

!

Workout!Set!B! Set0up:!!Perform!B1,!B2,!B3!in!order,!resting!20!seconds!between!exercises!and!75!seconds!between!circuits.!!After!your!last!circuit,!rest!30! seconds!and!proceed!to!workout!C!

Exercise

Sets

Reps

Tempo

B1)&Deadlift!

3!

12!

3!seconds!up,!1!second!down!

B2)!Inverted!Row!

3!

10!

3!seconds!up,!1!second!down!

B3)!Bent!Over!Fly!(Bent!Over!Later!Raise)!

3!

15!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!60!seconds!and!proceed!to…! !

Dynamic!!Interrupt! Exercise

Reps

1)&Jump!Squats!

As!many!reps!as! possible!in!75!seconds

2)!Explosive!Push!Ups!

!

As!many!reps!as! possible!

!

Workout!Set!C! Set0up:!Perform!C1!and!C2!Sequentially,!with!10!seconds!of!rest!in!between!exercises!and!15!seconds!of!rest!between!circuits.!Perform!3!times.!!

Exercise

Sets

Reps

Tempo

C1)&Swiss!Ball!Crunch!

3!

10!

3!seconds!up,!2!seconds!down!

C2)!Bulgarian!Split!Squats!

3!

8!each!leg!

2!seconds!up,!1!second!down!

!!

www.RomanFitnessSystems.com!

Page!86! !

FINAL!Phase!Fat Loss! Lactic!Acid!Workout!#6!

Workout!Set!A! Set0up:!!!Perform!B1,!B2,!and!B3!sequentially,!resting!15030!seconds!between!exercises,!&!90!seconds!between!circuits.!Perform!this! circuit!twice.!

Exercise

Sets

Reps

Tempo

A1)&Single!Arm!Dumbbell!Row!

2!

10!per!arm!

3!seconds!up,!1!second!down!

A2)!Dumbbell!Squats!

2!

8012!

4!seconds!up,!1!second!down!

A3)!Lateral!Raises!

2!

10!

3!seconds!up,!1!second!down!

A4)!Overhead!Triceps!Extension!

2!

6010!

4!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…! !

Dynamic!!Interrupt! Exercise

Reps

1)!!Jump!rope!

2!minutes!of!rope!work,!or!200!jumps,whichever!comes!first.

2)!Bodyweight!Jump!Lunges&

!

25!seconds!

!

Workout!Set!B! Set0up:!Perform!B1,B2,!and!B3!sequentially,!with!20!seconds!of!rest!between!exercises!and!90!seconds!rest!between!circuits.! Perform!this!circuit!4!times.!

Exercise

Sets

Reps

Tempo

B1)&Reverse!Lunge!

4!

8010!each!leg!

B2)!Chin0Up!

4!

As!many!as! possible!

B3)!DumbBell!Romanian!Deadlift!

4!

10012!

3!seconds!up,!2!second!down! 3!sec!up,!2!sec!down,!!

3!seconds!up,!1!second!down!

After!your!last!circuit,!rest!90!seconds!and!proceed!to…! !

Dynamic!!Interrupt! Exercise

Reps

!

1)!!Squat!Thrusts!

45!Seconds

2)!!Plank!

30!Seconds!

!

Workout!Set!C! Set0up:!Perform!C1!and!C2!Sequentially,!with!NO!rest!in!between!exercises!and!15!seconds!of!rest!between!circuits.!Perform!this!circuit!3! times.!

Exercise

Sets

Reps

Tempo

C1)&Hanging!Leg!Raise!

1!

15!

1!second!down,!5!seconds!up!

C2)!Push!Ups!

1!

15!

4!seconds!up,!1!second!down!

After!your!last!circuit,!rest!60!seconds!!

www.RomanFitnessSystems.com!

Page!87! !

FINAL!Phase!Fat Loss!

Density!Workouts! Density Workout 1 Workout!Set!A! Set0up:! Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!B.!

Exercise

Duration

Rest

A1) Single!Dumbbell!(Goblet)!Squat!

35!seconds!

10!seconds!

A2)!Lumber Jack Press!

30!seconds!

20!seconds!

A3)!Dumbbell Pullover!

45!seconds!

30!seconds!

A4) Abdominal!Rollout!on!Swiss!Ball! !

60!seconds!

Rest!90!seconds!and!repeat!circuit!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!C!

Exercise

Duration

Rest

B1)&Alternating!Reverse!Overhead!Lunges!(with!plate)!

45!seconds!

30!seconds!

B2)!Lying!Garhammer!Raise!

40!seconds!

25!seconds!

20!seconds!per!arm!

5!seconds!between!arms,!! 15!seconds!after!set!

40!seconds!

Rest!90!seconds!and!repeat.!

B3)!Single!Arm!Dumbbell!Row!

B4)!Side0to0Side!Push0Up!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,!perform!C2! for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this!pattern!for!all!exercises.!! Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same! allotted!work!duration.! Duration

Rest

C1)&Alternating!Jump!Lunges!

Exercise

45!seconds!

20!seconds!

C2)!Dumbbell!Push!Press!

30!seconds!

25!seconds!

C3)!Dumbbell!Top0Squat!to!Toe!Raise!

35!seconds!!

25!seconds!!

30!seconds!

Rest!60!seconds!and!repeat.!

C4)!Dumbbell!Bicep!Curl!(simultaneous)!

!

!!

www.RomanFitnessSystems.com!

Page!88! !

FINAL!Phase!Fat Loss!

Density Workout 2 Workout!Set!A! Set0up:!Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,!perform! A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this!pattern!for!all!exercises.!! Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same! allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to!circuit!B.!

Exercise

Duration

Rest

20!seconds!per!leg!

5!seconds!between!legs,!10!after!set!

A2)!Barbell!Upright!Row!

35!seconds!

20!seconds!

A3)!Pike!Push!Up!(increase!difficulty!by!elevating!feet)!

40!seconds!

25!seconds!

A4) Hand!Walk0Outs!! !

50!seconds!

Rest!90!seconds!and!repeat.!

A1) Single!Leg!Squat!to!Bench!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,!perform! B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this!pattern!for!all!exercises.!! Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same! allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to!circuit!C!

Exercise

Duration

Rest

45!seconds!

15!seconds!between!legs,!! 30!seconds!after!set!

20!seconds!per!arm!

5!seconds!between!arms,!! 15!seconds!after!set!

40!seconds!

25!seconds!

40!seconds!

Rest!90!seconds!and!repeat.!

B1)&Pendulum!Step!Over! B2)!Single!Arm!Dumbbell!Row!

B3)!Y0Press! B4)!Bent0Over!Lateral!Raise!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,!perform!C2! for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this!pattern!for!all!exercises.!! Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same! allotted!work!duration.! Duration

Rest

C1)&Alternating!Jump!Lunges!(add!weight!by!holding!DBs!or!a!plate)!

Exercise

45!seconds!

20!seconds!

C2)!Dumbbell!Incline!Press!

30!seconds!

25!seconds!

C3)!Barbell!Stiff!Legged!Deadlift!

45!seconds!!

25!seconds!!

45!seconds!

Rest!60!seconds!and!repeat.!

C4)!Dumbbell!Bicep!Curl!(alternating)!

!

!

www.RomanFitnessSystems.com!

Page!89! !

FINAL!Phase!Fat Loss! Density Workout 3 Workout!Set!A! Set0up:!Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!(where!applicable)! and!REPEAT!the!exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s! and!proceed!to!circuit!B.!

Exercise

Duration

Rest

50!seconds!!

25!seconds!

20!seconds!per!leg!

5!seconds!between!legs,!! 20!seconds!after!set!

A3)!Inverted!Row!in!Smith!Machine!or!Power!Cage!

40!seconds!

20!seconds!

A4) Explosive!Push0ups!!

50!seconds!

Rest!90!seconds!and!repeat.!

A1) Alternating!Javelin!Press!(pass!bar!overhead)! A2)!Single!Leg!DB!Romanian!Deadlift!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!C! Exercise

Duration

Rest

40!seconds!per!leg!

15!seconds!between!legs,!! 30!seconds!after!set!

B2)!Negative!Only!Pull0Ups!(weighted)!

40!seconds!

20!seconds!

B3)!Low!Incline!DB!Bench!with!Neutral!Grip!

40!seconds!

25!seconds!

40!seconds!

Rest!90!seconds!and!repeat.!

B1)&Step0up!(one!leg!at!a!time,!not!alternating)!

B4)!Alternating!Barbell!Forward!Lunges!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!C2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.! Exercise

Duration

Rest

C1)&Squat!to!Press!

45!seconds!

20!seconds!

C2)!Bent0Over!Barbell!Row!

30!seconds!

20!seconds!

As!long!as!possible!

20!seconds!!

50!seconds!

Rest!60!seconds!and!repeat.!

C3)!Plank! C4)!Lateral!Raises!

!

!

www.RomanFitnessSystems.com!

Page!90! !

FINAL!Phase!Fat Loss! Density Workout 4 Workout!Set!A! Set0up:!Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!B!

Exercise

Duration

Rest

A1) Alternating!Reverse!Overhead!Lunges!(with!plate)!

45!seconds!!

30!seconds!

A2)!Lying!Garhammer!Raise!

40!seconds!!

25!seconds!!

20!seconds!per!arm!

5!seconds!between!arms,!! 15!seconds!after!set!

20!seconds!

Rest!90!seconds!and!repeat.!

A3)!Single!Arm!Dumbbell!Row!

A4) Decline!Push0Up!!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!C.!

Exercise

Duration

Rest

20!seconds!per!leg!

5!seconds!between!legs,!! 10!seconds!after!set!

B2)!Barbell!Upright!Row!

35!seconds!

20!seconds!

B3)!Pike!Push!Up!(increase!difficulty!by!elevating!feet)!

40!seconds!

25!seconds!

B4)!Hand!Walk0Outs!

50!seconds!

Rest!90!seconds!and!repeat.!

B1)&Single!Leg!Squat!to!Bench!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!C2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!

Exercise

Duration

Rest

C1)&Alternating!Jump!Lunges!

45!seconds!

20!seconds!

C2)!Dumbbell!Push!Press!

30!seconds!

25!seconds!

C3)!Dumbbell!Top0Squat!to!Toe!Raise!

35!seconds!

25!seconds!!

30!seconds!

Rest!60!seconds!and!repeat.!

C4)!Dumbbell!Bicep!Curl!(simultaneous)!

!

!

www.RomanFitnessSystems.com!

Page!91! !

FINAL!Phase!Fat Loss! Density!Workout!#5! Workout!Set!A! Set0up:! Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!B.!

Exercise

Duration

Rest

A1) Single!Dumbbell!(Goblet)!Squat!

60!seconds!

15!seconds!

A2)!DB Push Press!

30!seconds!

20!seconds!

A3)!Dumbbell Pullover!

45!seconds!

30!seconds!

A4) Abdominal!Rollout!on!Swiss!Ball! !

60!seconds!

Rest!90!seconds!and!repeat.!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to! circuit!C!

Exercise

Duration

Rest

40!seconds!per!leg!

15!seconds!between!legs,!! 30!seconds!after!set!

B2)!Dumbbell!Upright!Rows!

40!seconds!

20!seconds!

B3)!DB!Incline!Press!

40!seconds!

25!seconds!

40!seconds!

Rest!90!seconds!and!repeat.!

B1)&Step0up!(one!leg!at!a!time,!not!alternating)!

B4)!Alternating!Barbell!Forward!Lunges!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.! After!this,!perform!C2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your! reps.!Continue!this!pattern!for!all!exercises.!!Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the! exercises,!trying!to!match!or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!

Exercise

Duration

Rest

C1)&DB&Squat!to!Press!

35!seconds!

20!seconds!

C2)!Explosive!Switch!Row!

45!seconds!

20!seconds!

C3)!Rocking!Plank!

As!many!“rocks”!as!possible!in!30!seconds!

20!seconds!!

C4)!Arnold!Presses!

35!seconds!

Rest!60!seconds!and!repeat.!

!

! www.RomanFitnessSystems.com!

Page!92! !

FINAL!Phase!Fat Loss! Density!Workout!#6! Workout!Set!A! Set0up:!Perform!A1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,! perform!A2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this! pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or! exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to!circuit!B.!

Exercise

Duration

Rest

20!seconds!per!leg!

5!seconds!between!legs,!10!after!set!

A2)!Barbell!Upright!Row!

30!seconds!

20!seconds!

A3)!Pike!Push!Up!(increase!difficulty!by!elevating!feet)!

40!seconds!

25!seconds!

A4) Hand!Walk0Outs!!

50!seconds!

Rest!90!seconds!and!repeat.!

A1) Single!Leg!Squat!to!Bench!

!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After!this,! perform!B2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue!this! pattern!for!all!exercises.!!Rest!90s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match!or! exceed!the!number!of!reps!in!that!same!allotted!work!duration.!After!your!second!circuit,!rest!120s!and!proceed!to!circuit!C!

Exercise

Duration

Rest

B1)&DB!Step!Up!(hold!DB!Goblet!style)!

45!seconds!per!leg!

15!seconds!between!legs,!! 30!seconds!after!set!

B2)!Single!Arm!Dumbbell!Row!

20!seconds!per!arm!

5!seconds!between!arms,!! 15!seconds!after!set!

B3)!DB!Floor!Press!

40!seconds!

25!seconds!

B4)!Bent0Over!Lateral!Raise! !

40!seconds!

Rest!90!seconds!and!repeat.!

After!your!last!circuit,!rest!120!seconds!and!proceed!to…!

!

Workout!Set!C! Set0up:!Perform!C1!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!After! this,!perform!C2!for!as!many!reps!as!possible!during!the!prescribed!work!duration,!then!rest!for!the!prescribed!rest!period,!recording!your!reps.!Continue! this!pattern!for!all!exercises.!!Rest!60s!and!repeat.!For!your!SECOND!circuit,!INCREASE!the!weight!by!10%020%!and!REPEAT!the!exercises,!trying!to!match! or!exceed!the!number!of!reps!in!that!same!allotted!work!duration.!

Exercise

Duration

Rest

C1)&Alternating!Jump!Lunges!(add!weight!by!holding!DBs!or!a!plate)!

45!seconds!

20!seconds!

C2)!Dumbbell!Incline!Press!

30!seconds!

25!seconds!

C3)!Barbell!Stiff!Legged!Deadlift!

45!seconds!!

25!seconds!!

C4)!Dumbbell!Bicep!Curl!(alternating)! !

60!seconds!

Rest!60!seconds!and!repeat.!

A!

! www.RomanFitnessSystems.com!

Page!93! !

FINAL!Phase!Fat Loss!

Strength!Workouts! Strength Workout 1 Workout!Set!A! Set0up:!Perform!A1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!A2.!Perform!A2!for!as!many!reps!as!possible,!then!proceed!to!A3.!! Perform!A3!for!as!many!reps!as!possible.!Return!to!A1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!! exercise.!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

A1)&Stiff!Legged!Deadlift!

Vary!

35!

Begin!with!a!weight!you!think!you!can!lift!507!times.!If!you!get!8!or! more!reps!your!first!set,!increase!the!weight!by!20%!

A2)!Incline!Dumbbell!Bench!Press!

Vary!

30!

Begin!with!a!weight!you!think!you!can!lift!306!times.!If!you!can!get!7! or!more!reps!your!first!set,!increase!the!weight!by!20%!

A3)!Chin0Up!

Vary!

25!

If!you!can!get!more!than!5!consecutive!reps!with!your!bodyweight,! add!weight!with!a!belt.!!If!you!cannot!perform!bodyweight!reps,!use! an!assisted!machine,!or!pull!downs.!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&Squat!Thrusts!

40!Seconds!

2)!Plank!

30!Seconds!

Workout!Set!B! Set0up:!Perform!B1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!B2.!Perform!B2!for!as!many!reps!as!possible,!then!proceed!to!B3.!! Perform!B3!for!as!many!reps!as!possible.!Return!to!B1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!! exercise.!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

B1)&Bulgarian!Split!Squat!!

Vary!

30! Per!Leg!

Begin!with!a!weight!you!think!you!can!life!709!times.!If!you!can!get! 10!or!more!reps!your!first!set,!increase!the!weight!by!10%!

B2)!Bent!Over!Barbell!Row!

Vary!

25!

Begin!with!a!weight!you!think!you!can!lift!305!times.!If!you!can!get!6! or!more!reps!your!first!set,!increase!the!weight!by!20%!

B3)!Explosive!Lateral!Raise!

Vary!

20!

Holding!DBs!at!your!side,!use!your!entire!body!to!lift!the!weights! explosively.!Lower!them!slowly!and!under!control.!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher! Exercise

Reps

1)&Pushups!

As!many!reps!as! possible!

2)!Jumping!Jacks!

200!

5)&Pull0Ups!

As!many!reps!as! possible!

www.RomanFitnessSystems.com!

Page!94! !

FINAL!Phase!Fat Loss!

Strength Workout 2 Workout!Set!A! Set0up:!!Perform!A1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!A2.!Perform!A2!for!as!many!reps!as!possible,!then!proceed!to!A3.!Perform!A3!for!as!many! reps!as!possible.!Return!to!A1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!exercise.!!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

A1)&Deadlift!!

Vary!

25!

Begin!with!a!weight!you!think!you!can!lift!406!times.!!If!you!get!7!or! more!reps!your!first!set,!increase!the!weight!by!15%!

A2)!Standing!Overhead!Press!

Vary!

35!

Begin!with!a!weight!you!think!you!can!lift!507!times.!If!you!can!get!8! or!more!reps!your!first!set,!increase!the!weight!by!20%!

A3)!Dumbbell!Pullover!

Vary!

40!

Begin!with!a!weight!you!think!you!can!lift!609!times.!If!you!can!get! 10!or!more!reps!your!first!set,!increase!the!weight!by!20%!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

!

1)&Alternating!Lateral!Lunges!

75!Seconds

2)!Mountain!Climbers!

45!Seconds!

Workout!Set!B! Set0up:! Perform!B1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!B2.!Perform!B2!for!as!many!reps!as!possible,!then!proceed!to!B3.!Perform!B3!for!as!many! reps!as!possible.!Return!to!B1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!exercise.!!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

B1)&Alternating!Barbell!Lunge!

Vary!

20! Per!Leg!

B2)!Bodyweight!Inverted!Row!

Vary!

40!

If!you!can!get!more!than!10!consecutive!reps!with!your! bodyweight,!decrease!the!height!of!the!bar!to!increase!difficulty.!If! this!is!still!too!easy,!slow!your!tempo.!

B3)!Pike!Push0Up!

Vary!

40!

If!you!can!get!more!than!12!consecutive!reps!with!your! bodyweight,!increase!the!difficulty!by!elevating!your!feet.!!You!can! also!add!resistance!with!a!weight!vest.!

Begin!with!a!weight!you!think!you!can!lift!3F5!times.!If! you!can!get!6!or!more!reps!your!first!set,!increase!the! weight!by!20%!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher! Exercise

Reps

1)&Plank!

90!seconds

2)!Jumping!Lunges!

!

100!(50!each!leg)!

3)&Pull0Ups!

As!many!reps!as!possible

www.RomanFitnessSystems.com!

!

Page!95! !

FINAL!Phase!Fat Loss!

Strength Workout 3 Workout!Set!A! Set0up:!! Perform!A1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!A2.!Perform!A2!for!as!many!reps!as!possible,!then!proceed!to!A3.! Perform!A3!for!as!many!reps!as!possible.!Return!to!A1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each! exercise.!!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

A1)&Barbell!Back!Squat!

Vary!

35!

Begin!with!a!weight!you!think!you!can!lift!507!times.!!If!you! get!8!or!more!reps!your!first!set,!increase!the!weight!by! 20%!

A2)!Low!Incline!Neutral!Grip!Dumbbell!Bench!Press!

Vary!

30!

Begin!with!a!weight!you!think!you!can!lift!306!times.!If!you! can!get!7!or!more!reps!your!first!set,!increase!the!weight! by!20%!

A3)!Chin0Up!

Vary!

25!

If!you!can!get!more!than!5!consecutive!reps!with!your! bodyweight,!add!weight!with!a!belt.!!If!you!cannot!perform! bodyweight!reps,!use!an!assisted!machine,!or!pull!downs.!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&Jump!Rope!

3!minutes!or!300! jumps!

Workout!Set!B! Set0up:! !Perform!B1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!B2.!Perform!B2!for!as!many!reps!as!possible,!then!proceed!to!B3.!Perform!B3!for!as!many! reps!as!possible.!Return!to!B1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!exercise.!!The!number!of!sets!will!vary!each!workout.! Exercise B1)&Barbell!Reverse!Lunge!

Sets

Reps

Tempo

Vary!

30!

Begin!with!a!weight!you!think!you!can!lift!507!times.!If!you!can!get!8! or!more!reps!your!first!set,!increase!the!weight!by!10%!

Per!Leg! B2)!Barbell!Upright!Row!

Vary!

35!

Begin!with!a!weight!you!think!you!can!lift!608!times.!If!you!can!get! 10!or!more!reps!your!first!set,!increase!the!weight!by!20%!

B3)!Explosive!Bent0Over!Fly!

Vary!

25!

Description:!Holding!DBs!at!your!side,!use!your!entire!body!to!lift! the!weights!explosively.!Lower!them!slowly!and!under!control.! Note:!Being!with!a!weight!you!think!you!can!lift!609!times.!If!you! can!get!10!or!more!reps!on!your!first!set,!increase!the!weight!by! 10%!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher! Exercise

Reps

www.RomanFitnessSystems.com!

Page!96! !

FINAL!Phase!Fat Loss! 1)&Pushups!

As!many!reps!as!possible!

2)!Jumping!Jacks!

200!

3)&Inverted!Rows!

As!many!reps!as!possible!

Strength Workout 4 Workout!Set!A! Set0up:!Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.! Exercise

Sets

Reps

A1)&Push Press!

Vary!

25!

Begin with a weight you think you can lift 3-5 times. If you get 6 or more reps your first set, increase the weight by 15%!

A2)!Front Squat!

Vary!

30!

Begin with a weight you think you can lift 3-6 times. If you get 7 or more reps your first set, increase the weight by 20%!

A3)!Bent!Over!DB!Row!

Vary!

30

Begin with a weight you think you can lift 4-6 times. If you get 7 or more reps your first set, increase the weight by 10%!

per arm!

Tempo

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&Side Plank!

30 seconds each side!

2)!Jump Squats!

25!

3)&Push Ups!

10!

4)&Jump Squats!

20!

Workout!Set!B! Set0up:!Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.!

Exercise

Sets

Reps

Tempo

B1)&Romanian Deadlift!

Vary!

35!

Begin with a weight you think you can lift 5-7 times. If you get 8 or more reps your first set, increase the weight by 20%!

B2)!Flat Barbell Bench Press!

Vary!

35!

Begin with a weight you think you can lift 6-8 times. If you can get 10 or more reps your first set, increase the weight by 25%!

B3)!Standing Single Leg Calf Raise!

Vary!

25!

Begin with a weight you think you can lift 8-10 times. If you can get 11 or more reps on your first set, increase the weight by 15%!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher!0!Descending!Pyramid!Circuit! Exercise

Reps

1)&Inverted Row!

Perform!10!reps!for!each!

www.RomanFitnessSystems.com!

Page!97! !

FINAL!Phase!Fat Loss! exercise.!!Rest!5!seconds,!then! perform!9!reps!for!each! exercise.!!Rest!5!seconds,!then! perform!8!reps!for!each! exercise.!!Repeat!this!method! until!you!are!at!1!rep!per! exercise.!!Rest!60!seconds,!and! repeat.

2)&Bodyweight Squat& 3)&Push-Up& 4)&Alternating Forward Lunge&

!

5)&Floor Crunches&

Strength Workout 5 Workout!Set!A! Set0up:!Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.! Exercise

Sets

Reps

A1)&Push Press!

Vary!

25!

Begin with a weight you think you can lift 3-5 times. If you get 6 or more reps your first set, increase the weight by 15%!

A2)!Front Squat!

Vary!

30!

Begin with a weight you think you can lift 3-6 times. If you get 7 or more reps your first set, increase the weight by 20%!

A3)!Bent!Over!DB!Row!

Vary!

30

Begin with a weight you think you can lift 4-6 times. If you get 7 or more reps your first set, increase the weight by 10%!

per arm!

Tempo

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

1)&Squat!Thrusts!

120!Seconds

2)!Plank!

60!Seconds!

!

Workout!Set!B! Set0up:! !Perform!B1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!B2.!Perform!B2!for!as!many!reps!as!possible,!then!proceed!to!B3.!Perform!B3!for!as!many! reps!as!possible.!Return!to!B1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!exercise.!!The!number!of!sets!will!vary!each!workout.! Exercise B1)&Barbell!Reverse!Lunge!

Sets

Reps

Tempo

Vary!

30!

Begin!with!a!weight!you!think!you!can!lift!507!times.!If!you!can!get!8! or!more!reps!your!first!set,!increase!the!weight!by!10%!

Per!Leg! B2)!Barbell!Upright!Row!

Vary!

35!

Begin!with!a!weight!you!think!you!can!lift!608!times.!If!you!can!get! 10!or!more!reps!your!first!set,!increase!the!weight!by!20%!

B3)!Explosive!Bent0Over!Fly!

Vary!

40!

Description:!Holding!DBs!at!your!side,!use!your!entire!body!to!lift! the!weights!explosively.!Lower!them!slowly!and!under!control.! Note:!Being!with!a!weight!you!think!you!can!lift!10012!times.!If!you! can!get!13!or!more!reps!on!your!first!set,!increase!the!weight!by! 10%!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher! Exercise

Reps

1)&Pushups!

As!many!reps!as! possible

!

www.RomanFitnessSystems.com!

Page!98! !

FINAL!Phase!Fat Loss! 2)!Seal!Jacks!

200!

5)&Jump!Squats!

50

!

Strength Workout 6 Workout!Set!A! Set0up:! Perform!A1!for!as!many!reps!as!possible!in!good!form,!then!proceed!to!A2.!Perform!B2!for!as!many!reps!as!possible,!then!proceed!to!A3.!Perform!A3!for!as!many! reps!as!possible.!Return!to!A1!and!repeat!this!until!you!have!completed!the!prescribed!number!of!reps!for!each!exercise.!!The!number!of!sets!will!vary!each!workout.!

Exercise

Sets

Reps

Tempo

A1)&Alternating!Barbell!Lunge!

Vary!

20! Per!Leg!

If!you!can!get!more!than!10!consecutive!reps!with!your! bodyweight,!decrease!the!height!of!the!bar!to!increase!difficulty.!If! this!is!still!too!easy,!slow!your!tempo.!

A2)!Bodyweight!Inverted!Row!

Vary!

40!

Begin!with!a!weight!you!think!you!can!lift!305!times.!If!you!can!get!6! or!more!reps!your!first!set,!increase!the!weight!by!20%!

A3)!Pike!Push0Up!

Vary!

40!

If!you!can!get!more!than!12!consecutive!reps!with!your! bodyweight,!increase!the!difficulty!by!elevating!your!feet.!!You!can! also!add!resistance!with!a!weight!vest.!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Interrupt! Exercise

Reps

!

1)&Side0to0side!Hops!

60!Seconds

2)!Mountain!Jumpers!

60!Seconds!

Workout!Set!B! Set0up:!Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.!

Exercise

Sets

Reps

Tempo

A1)&Barbell!Back!Squat!

Vary!

40!

Begin!with!a!weight!you!think!you!can!lift!709!times.!!If!you! get!8!or!more!reps!your!first!set,!increase!the!weight!by! 10%!

A2)!High!Incline!DB!Bench!Press!

Vary!

25!

Begin!with!a!weight!you!think!you!can!lift!306!times.!If!you! can!get!7!or!more!reps!your!first!set,!increase!the!weight! by!20%!

A3)!Chin0Up!

Vary!

35!

If!you!can!get!more!than!8!consecutive!reps!with!your! bodyweight,!add!weight!with!a!belt.!!If!you!cannot!perform! bodyweight!reps,!use!an!assisted!machine,!or!pull!downs.!

After!your!last!circuit,!rest!30!seconds!and!proceed!to…!

Dynamic!Finisher! www.RomanFitnessSystems.com!

Page!99! !

FINAL!Phase!Fat Loss! Exercise

Reps

1)&Plank!

90!seconds

2)!Jumping!Lunges!

!

100!(50!each!leg)!

3)&Pull0Ups!

As!many!reps!as!possible

!

!

Cardio! Training! ! !

To!make!Final Phase!Fat Loss!complete!as!a!training!system,!we!need!to!address! cardiovascular!training.!!While!I’m!not!a!fan!of!cardio!personally,!I!do!it!to!stay!in!condition!for! athletic!purposes.!!It’s!certainly!true!that!the!workouts!alone!are!going!strip!off!fat,!adding!in! some!extra!intensity!is!going!to!make!sure!you!break!through!your!barriers.! ! Final Phase!Fat Loss!features!to!very!specific!types!of!cardio,!geared!towards!very! specific—and!very!different—goals.! !

High Intensity Interval Training Cardio! ! I!would!like!to!think!that!most!people!in!the!world!know!by!now!what!High!Intensity!Interval! Training!(HIIT)!is,!or!how!to!use!it.!!However!it!never!hurts!to!have!a!bit!of!a!refresher.!!! www.RomanFitnessSystems.com!

Page!100! !

FINAL!Phase!Fat Loss! ! HIIT!is!a!method!of!cardiovascular!exercise!during!which!you’ll!alternate!periods!of!intense! work!with!periods!of!rest.!!Training!in!this!way!is!more!calorically!expensive!than!slow!go! cardio,!and!keeps!your!metabolic!rate!elevated!for!longer!(though!not!quite!as!long!as!weight! training).!! It’s!hard,!but!it’s!fast!an!effective.!!Within!the!context!of!the!Final Phase!Fat Loss!training! system,!it!allows!you!to!expend!some!extra!calories!and!jump!up!the!metabolic!rate!without! adding!in!an!extra!workout.! !

In!the!training!schedule,!it!is!indicated!that!you!perform!HIIT!once!per!week.!!If!you!are!feeling! very!ambitious,!you!can!throw!in!an!extra!session!on!Sundays.!!Up!to!you.! !

Here!are!your!Final Phase!Fat Loss!HIIT!workouts:! HIIT Sprint Workout

Stationary Bike HIIT Workout

Work(sec)

Rest(sec)

!

30!

10!

20!

!

30!

10!

60!

20!

!

15!

15!

90!

30!

!

30!

30!

30!

30!

!

20!

20!

30!

30!

!

20!

10!

120!

45!

!

10!

10!

90!

15!

!

10!

40!

60!

60!

!

15!

15!

30!

10!

!

15!

45!

Work (sec)

Rest(sec)

60!

20!

60!

‘Failure’!

!

www.RomanFitnessSystems.com!

‘Failure’!

Page!101! !

FINAL!Phase!Fat Loss! The!number!on!the!left!indicated!the!amount!of!time!you!are!working!during!a!given!interval;!the! number!on!the!right!is!obviously!the!rest!period!for!the!interval.!!Where!it!says!‘failure,’!just!finish!out! strong!and!peddle!or!sprint!for!as!long!as!you!can.!!Don’t!make!yourself!puke!(or!die),!just!go!hard.! !

I’ve!provided!two!HIIT!workouts!here,!but!there!are!countless!others!you!can!use.!!As!long!as!you!do! some!type!of!structured!HIIT!training!on!the!day!it!is!scheduled,!you’re!all!set.!!It’s!not!indicated!on! the!schedule!which!to!do—it’s!up!to!you.! !!

Active Recovery Cardio!

!

It!is!very!clear!by!now!that!while!the!Final Phase!Fat Loss!training!system!is!incredibly! effective,!it!is!also!demanding!and!taxing.!!Because!of!that,!it’s!necessary!that!we!do!more!to! facility!recovery!than!just!leave!the!gym!and!hit!the!couch.! !

Instead,!FPFL!uses!a!very!mild!form!of!active!recovery.!!! !

Simply, I want you to walk.!!(I

know; this is complicated.)

!

After!EVERY!SINGLE!weight!training!workout,!and!at!some!point!on!EVERY!SINGLE!off!day,!I! want!you!to!walk!for!10!minutes.!Whether!it’s!on!a!treadmill,!or!outside!or!in!circles!around! your!house;!I!really!don’t!care.!!Just!do!it.!!You!can!also!ride!a!bike!or!jump!some!rope.!!Just!10! minutes!of!slow,!easy!movement.! ! The!extra!movement!may!burn!a!few!extra!calories,!but!that’s!not!the!point.!!The!idea!is!blood! flow.!!After!intense!exercise,!the!single!best!thing!you!need!to!do!is!keep!the!body!moving.!!!So! you!must!walk!or!ride!or!whatever,!but!just!move.!!That’s!mandatory.! !

In!addition,!you’re!going!to!wake!up!after!your!first!Final Phase!Fat Loss!workout!and!be! a!bit!sore,!and!when!that!happens,!take!a!walk.!!Do!some!bodyweight!squats.!!The!more!blood! www.RomanFitnessSystems.com!

Page!102! !

FINAL!Phase!Fat Loss! you!get!to!those!muscles!that!are!sore,!the!fast!they’ll!recover.!!So!if!your!arms!are!sore!just! bang!out!a!few!pushXups!or!just!do!some!very!light!weight!bicep!curls.!You!can!even!do!this! weights!free.! !

My!point!is,!be!proXactive!about!your!recovery—help!your!body!heal,!don’t!just!lay!around!and! wait!to!feel!better.!

Chapter!6:! What!to!do!! and!When!! to!do!it!! !

The!Final Phase!Fat Loss

Training!Schedule! !

!

Final Phase!Fat Loss is,!as!you’ve!gathered!by!now,!a!fairly!comprehensive! training!program.!And,!like!most!comprehensive!training!programs,!it!was!written! in!and!meant!to!be!followed!in!a!fairly!specific!way.!!! ! And!that!means!that!the!workouts!should!be!done!in!a!specific!order—not!just! plug!and!play.! www.RomanFitnessSystems.com!

Page!103! !

FINAL!Phase!Fat Loss! ! However,!while!I!understand!that!you!want!ideal!results,!I!also!understand!that!we! don’t!live!in!an!ideal!world.!!In!a!world!that!is!100%!ideal,!I’d!have!you!monitoring! your!recovery!and!training!as!soon!as!you!felt!capable.!!! ! In!a!world!that!is!98%,!I’d!have!you!training!4!days!per!week!according!to!the! EXACT!schedule!that!I!have!provided.!!Now,!of!course,!our!world!is!neither!100%! ideal!nor!is!it!even!98%!ideal.!!! ! And!I!understand!that.! ! Which!is!why!I!have!given!you!a!few!options!for!how!to!set!up!and!follow!the! program.! ! You!see,!I!think!that!training!programs!are!most!effective!when!you!are!able!to! actually!DO!them!without!driving!yourself!completely!insane!–and!I!believe!that! fully.!!If!you’re!not!able!to!follow!the!schedule!I!gave!you,!and!you!worry!and!stress! about!that,!the!program!as!a!whole!will!be!less!effective!than!if!you!had!a!plan!that! worked!for!YOUR!life.! ! To!that!end,!I!have!provided!THREE!different!schedules!for!the!program.! ! THE&FIRST&SCHEDULE,!as!I!have!mentioned,!is!a!4Tday!training!schedule!that!is,!in! my!view!ideal.!!It!rotates!and!no!two!days!or!workouts!are!alike.!Sometimes!you! will!train!on!Monday,!sometimes!on!Saturday—but!not!always.!!While!I!do!feel!this! is!very!manageable!to!most!people,!I!ALSO!understand!that!this!is!not!always! suitable!for!people!who!require!a!lot!structure!and!similarity!from!week!to!week.! The!only!day!you!will!never!train!on!is!SUNDAY.! ! THE&SECOND&SCHEDULE!is!still!4Tdays!per!week,!but!a!bit!more!“static”!in!it’s! structure.!!To!that!end,!if!you!choose!to!follow!this!schedule,!the!workouts!will!still! rotate!throughout!the!week.!!HOWEVER,!the!training!days!themselves!will!NOT! change.!!In!this!schedule,!you!will!be!training!the!same!4!days!per!week,!every! week.!!! ! www.RomanFitnessSystems.com!

Page!104! !

FINAL!Phase!Fat Loss! In!this!schedule,!your!(weight)!training!days!will!be:!!Monday,!Tuesday,!Thursday,! and!Friday.!!You!will!have!weekends!off,!save!for!cardio.! & NOTE&–&should&you&be&able&to&train&on&weekends,&another&option&is& Monday,&Tuesday,&Thursday,&and&Saturday.&&Your&call!& &

Scheduling Option ONE – 4-Days, Rotating Final Phase!Fat Loss!Week ! 1 !

Day! !Training!

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Dynamic! Workout!1!

Lactic!Acid! workout!1!

OFF&

Density! Workout!1&

Strength! Workout!1!

HIIT&Cardio&

OFF&

Final Phase!Fat Loss!Week! 2!

Day! Training!

Mon

Tue

Density! Dynamic! Workout!2! Workout!2&

Wed

Thur

Fri

Sat

OFF&

Lactic!Acid! Workout!2&

HIIT!Cardio!

Strength! Workout!2&

Sun OFF&

Final Phase!Fat Loss!Week! 3 !

Day! !Training!

Mon

Tue

Wed

Thur

Fri

Sat

Dynamic! Workout!3!

OFF&

Lactic!Acid! Workout! 3&

Strength! Workout!3&

OFF!

Density! Workout!3!AND! HIIT!Cardio&

Sun OFF&

Final Phase!Fat Loss!Week! 4 !

Day! Training!

Mon

Tue

Wed

HIIT! Cardio!

Dynamic! Workout! 4&

Density! Workout! 4&

Thur

Fri

Sat

OFF&

Strength! Workout!4!

Lactic!Acid! Workout!4&

Sun OFF&

Final Phase!Fat Loss!Week! 5 !

Day! !Training!

Mon

Tue

Wed

Strength! Workout!5!

OFF&

Dynamic! Workout! 5&

Thur

HIIT!Cardio!&

www.RomanFitnessSystems.com!

Fri

Sat

Density! Workout!5!

Lactic!Acid! Workout!5&

Sun OFF&

Page!105! !

FINAL!Phase!Fat Loss! Final Phase!Fat Loss!Week! 6 !

Day! Training!

Mon

Tue

Wed

Lactic!Acid! Workout!6!

Dynamic! Workout! 6&

HIIT! Cardio&

Thur

Fri

Sat

OFF&

Density! Workout!6!

Strength! Workout!6&

Sun &

Scheduling Option TWO – 4-Days, Static ! Final Phase!Fat Loss!Week ! 1 !

Day! !Training!

Mon

Tue

Dynamic! Workout!1!

Lactic!Acid! workout!1!

Wed

Thur

Fri

Sat

Sun

OFF&

Density! Workout!1&

Strength! Workout!1!

HIIT&Cardio&

OFF&

Final Phase!Fat Loss!Week! 2!

Day! Training!

Mon

Tue

Wed

Thur

Fri

Sat

OFF&

Lactic!Acid! Workout!2&

Strength! Workout!2!

HIIT&Cardip&

Density! Dynamic! Workout!2! Workout!2&

Sun OFF&

Final Phase!Fat Loss!Week! 3 !

Day! !Training!

Mon

Tue

Dynamic!

Lactic!Acid! Workout!3&

Workout!3!

Wed OFF&

Thur

Fri

Sat

Sun

Strength! Workout!3&

Density!Workout!3! AND! HIIT!Cardio!

OFF!

OFF&

Final Phase!Fat Loss!Week! 4 !

Day! Training!

Mon

Tue

Wed

Thur

Fri

Sat

Sun

HIIT!Cardio!AND! Lactic!Acid! Workout!4!

Dynamic! Workout!4&

OFF&

Density! Workout! 4&

Strength! Workout!4!

OFF&

OFF&

Final Phase!Fat Loss!Week! 5 !

Day! !Training!

Mon

Tue

Strength! Dynamic! Workout!5! Workout!5&

Wed

Thur

Fri

Sat

OFF&

Density! Workout!5&

Lactic!Acid! Workout!5!

HIIT&Cardio&

www.RomanFitnessSystems.com!

Sun OFF&

Page!106! !

FINAL!Phase!Fat Loss! Final Phase!Fat Loss!Week! 6 !

Day! Training!

Mon

Tue

Wed

Thur

Fri

Sat

Lactic!Acid! Workout!6!

Dynamic! Workout! 6&

HIIT! Cardio&

Density! Workout!6&

Strength! Workout!6!

OFF&

www.RomanFitnessSystems.com!

Sun &

Page!107! !

FINAL!Phase!Fat Loss!

Scheduling Option THREE – 3-Days, Static Final Phase!Fat Loss!Week ! 1 !

Day! !Training!

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Dynamic! Workout!1!

OFF!

Lactic!Acid! workout!1&

OFF&

Density! Workout!1!

HIIT&Cardio&

OFF&

Final Phase!Fat Loss!Week ! 2 !

Day! !Training!

Mon

Tue

Wed

Strength! Workout!1!

OFF!

Density! Workout!2&

Thur OFF&

Fri

Sat

Sun

Dynamic! Workout!2!

HIIT&Cardio&

OFF&

Final Phase!Fat Loss!Week! 3!

Day! Training!

Mon

Tue

Wed

Thur

Lactic!Acid! Workout!2!

OFF&

Strength! Workout!2&

OFF&

Fri

Sat

Dynamic!

HIIT&Cardip&

Workout!3!

Sun OFF&

Final Phase!Fat Loss!Week! 4 !

Day! Training!

Mon

Tue

Wed

Thur

Lactic!Acid! Workout!3!

OFF&

Strength! Workout!3&

OFF&

Fri

Sat

Density!Workout!3!AND! HIIT!Cardio!

OFF&

Sun OFF&

Final Phase!Fat Loss!Week! 5 !

Day! Training!

Mon

Tue

Wed

HIIT!Cardio!AND!

OFF&

Dynamic! Workout!4&

Lactic!Acid!Workout!4!

Thur

Fri

Sat

OFF&

Density! Workout!4!

HIIT& Cardio&

Sun OFF&

Final Phase!Fat Loss!Week! 6 !

Day! Training!

Mon

Tue

Wed

Strength! Workout!4!

OFF&

Dynamic!

Workout!5&

Thur OFF&

Fri

Sat

Density! Workout!5!

HIIT&Cardio&

Sun &

Final Phase!Fat Loss!Week! 7 !

Day! !Training!

Mon

Tue

Wed

Thur

Fri

Sat

Lactic!Acid! Workout!5!

&

Strength! Workout! 5&

&

!

HIIT&Cardio&

www.RomanFitnessSystems.com!

Sun OFF&

Page!108! !

FINAL!Phase!Fat Loss!

Final Phase!Fat Loss!Week! 8 !

Day! Training!

Mon

Tue

Wed

Lactic!Acid! Workout!6!

OFF&

Density! Workout!6&

Thur

Fri

Sat

Sun

OFF&

Strength! Workout!6!

HIIT&Cardio&

&

! !

www.RomanFitnessSystems.com!

Page!109! !

FINAL!Phase!Fat Loss!

Conclusion! !

You!now!have!the!tools!necessary!to!go!break!you!fat!loss!plateaus!and!go!through!to!the! Final Phase—to!your!own!Final!Frontier.!!Which!brings!to!mind!Kirk,!so!here’s!a!funny! picture!of!him:! !

! But!in!all!seriousness,!just!think!of!everything!we’ve!covered.!!You’ve!got!the!information! about!evolutionary!fat!storage,!hormones!and!fat!storage,!and!how!each!affects!fat!loss.! ! Going!past!that,!you’ve!learned!how!other!hormones!can!counteract!your!hormonally! influenced!regional!fat!storage—and!how!to!produce!those!hormones.! !

www.RomanFitnessSystems.com!

Page!110! !

FINAL!Phase!Fat Loss! You’ve!learned!about!some!incredible!training!modalities,!each!very!effective!on!its!own,!but! synergistically!more!effective!when!blended!together!as!they!are!here.! ! You’ve!gone!over!24!unique!workouts!from!four!different!training!modalities,!so!you!simply! don’t!have!to!repeat!even!ONE!workout!ONE!time.!!!You’ve!got!some!cool!warmXup!and!cardio! routines!to!help!you!burn!fat.! ! In short, you’ve learned just about everything about training for fat loss that I could conceivably teach without actually getting my hands on you in the gym! ! And!I!hope!we’ve!had!some!fun!along!the!way.! !

More!than!anything,!I!hope!you’ve!enjoyed!the!information!presented!in!Final Phase!Fat Loss,!and!I!truly!hope!that!you!put!it!to!use.!Because!I!know!that!when!you!do,!you’ll!break! past!your!fat!loss!plateau.!!! !

Whether!you’ve!lost!20!and!still!have!another!40!to!go,!or!are!finding!your!abs!just!barely!out! of!reach,!I!know!that!if!you!apply!the!information!and!stick!to!the!program,!in!just!six!short! weeks!you’ll!be!where!you!never!thought!you!would.! !

Good!luck!on!your!journey,!and!thank!you!so!very!much!for!letting!me!serve!as!you!your!guide.!!! In!six!weeks,!you’ll!cross!the!finish!line.! !

! I’ll!see!you!on!the!other!side.!

- R oman

www.RomanFitnessSystems.com!

Page!111! !