By Fredo CylentroBodyx90™ Fitness Advisor

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Bodyx90 Team AthleteFredo Cylentro

Incredible Results.“Walking Testimonial”

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Walking Testimonial

Fredo Cylentro

Bodyx90™ Athlete

MY SECRET TOWORKOUT SUCCESS

T

BODYX90STRONGERQUICKERHARDERBETTER

EATINGBEHAVIOR

FOR THE FITMENAND

WOMAN

THE HUMAN FORM

The 21 Ways to fire up your MIND and BODY

Page 30

Think smart.Eat right.

Train valiantly.Rest daily.

Grow exponentially.

By and With Fredo Cylentro, CPT-NS

BURN10CALORIES FAST

LOSE 2 LBS. OF FAT

00A WEEK

3XMORE MUSCLE Get bigger by putting your equipment – barbells,

dumbbells and machines – in the right order. page 50

12 MONTHS BODY TRANSFORMATION

TOOLS AND TRAINING YOU NEED TO LEAP INTO A HOT NEW BODY

Your healthis greaterthan anymaterial wealth.

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Yes, I realize you already know how to work out.

Once in a while though, it’s nice to let someone else do all the thinking andcall the shots when it comes to the weights. By working with a good trainer,you may learn new exercises, and discover new ways to perform familiarmoves, routines, advanced training techniques and methods to improve yourform.

And you’ll have someone to rack the weights for you! Find anexperienced trainer in your area and sign up for a few sessions.

Chances are… you’ll take a few new ideas that you can apply to your ownworkouts to get new results.

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COMBINE YOUR CARDIO AND AB ROUTINE INTO FAST FAT BLAZING SESSION USING THIS UNIQUE SUPER-EFFECTIVE PROGRAM

Light Your Abs Development with this Blend of Cardio and Midsection Moves

ULTIMATECARDI0 ABS-LAM CIRCUIT

ABSLA

MCARDIO

& Work

out In

struc

tions

FIRE-HOT ABS WORKOUT

EXERCISE TIME INTENSITY

Warm-Up 10 Minutes on a treadmill Light to moderate (50%- B560%MHR

Incline-Board Reverse Crunch

Steady-State Cardio

3 Sets*** of 15 reps

10 minutes

Moderate 70%-75 MHR

Straight-Leg Crunch

Sprint Intervals

3 sets*** of 15 reps

10 Minutes

Moderate 80%-100 MHR

Woodschopper 3 set*** per side 15 reps *45 seconds between each set

This program is simple: Start with a jaunt on a treadmill (or another piece of cardio equipment) at a warm-up intensitythen hit your lower abs. Jump into the cardio for 10 minutes at medium intensity, then blast your upper abs. finally go all-out with 10 minutes of sprint intervals, then tweak those obliques. Throw five-minutes cool down and light stretch forgood measure. BOOM! In less than 45 minutes you will have taking a huge stride toward owning a harder, more rippedmidsection.

This combo method of training cardio and abs relies on a commonsense approach to midsection development: Since yourabs are already working hard to stabilize your torso and hips during cardio, they’ll be warmed up and ready to rumblethrough some serious ab-strengthening exercises. Pretty soon, you’ll be burning fat like a pro bodybuilder in pre-contestmode.

Cardio A: To set the stage for a massive fat-burning blaze, you’ll need some kindling to get things started.1) A 10 minutes warm-up of light-to moderate-intensity (50%-60% MHR). Work hard enough to raiseyour heart rate and break a light sweat. This will help your body shift gears without revving into the redzone. By easing into the high- intensity work with a lower-intensity lead-in, you’ll pro your body torelease more fatty acids into your bloodstream for use as fuel. Your warm-up will also help you avoidpremature fatigue by reducing your reliance on store glycogen and, subsequently, lowering yourlactic-acid production during the initial stages of the workout.

50% Target HR for Cardio A

2) Lower ABS: Nail your lower abdominal region right off the bat. It’s always best to place reverse-crunching moves early in the workout because they require a high degree of strength to pull them off withcorrect form. If you wait until midway through the workout or place them at the end, you’ll be hip-flexingyour way through the movement. Advanced athletes can increase the difficulty factor here by doinghanging leg raises instead. In either case, use your own bodyweight or add a light dumbbell for resistance.Do three sets of 15 reps, resting 45 seconds after each set

3) Cardio B: With the reverse crunches, it’s time to get on the treadmill. In this phase, you’ll step up the intensity a notch, moving into a quick but steady pace you can maintain for 10 minutes.Your intensity should be approximately 70%-75% of your MHR; resist the urge to run faster, even if you feel great; you’re still trying to keep your lactic-acid production at a level that doesn’t exceedyour muscles’ ability to clear it. Also, think steady: Your heart rate should stay at a constant level through the second five minutes of your run.4) Upper Abs: Blast your upper abdominal region with three sets of straight-leg crunches. Complete 15 reps per set, resting for 45 seconds between sets.5) Cardio C: For the next 10 minutes you’ll up the intensity with some sprint intervals, creating an oxygen deficit that’ll require your metabolism to rev high for some time after you finish theworkout, burning more calories long after you’ve toweled off and headed home. Run each sprint interval at a speed you can maintain for 60 seconds. Run hard. At the end of 60 seconds, gear down thetreadmill speed so you can recover from the sprint. (The speed of the treadmill here will be about the same as during warm-up at the beginning of this workout.) During the last 10 seconds of your 60-second recovery jog, crank up the speed of your next sprint. Sprint hard for another 60-second interval. Then, slow back down to your recovery jog speed for 60 seconds. Continue this pattern for 5times total so that you complete 10 minutes of cardio during this phase of the workout.Obliques: after your sprint intervals, jump off the treadmill and grab a medicine ball or a light dumbbell for three sets of woodchoppers – a dynamic, twisting move that’ll really generate some powerin your midsection

This workout was design with the beginner/intermediate and advanced athlete in mind. For an advanced workout, perform sprint intervals during both cardio B and cardio C, and increase the length ofeach interval to 90 seconds of recovery jog. This will stretch each cardio segment to 15 minutes (from 10 minutes in beginner/inter mediate version), thus adding an extra 10 minutes of high intensitywork.You’ll also notice that I’ve included some alternative ab moves in the exercise description. Feel free to swap these movements into the program, to keep it new and fresh. Now that you’re armed witha little kerosene, drop this fat-burning into your routine – one day each week should be enough, but you could do it twice a week if you wish to – and you will be on your way to a middle you won’twant to hide behind a lifting belt.

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70% Target HR for Cardio B

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