Narrator – Jeff Anderson · Module 8 Page 2 of 24 Narrator – Jeff Anderson Page 2 of 24 they...

Module 8 of 24 Narrator – Jeff Anderson

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Okay, hello everyone and welcome to the Combat the Fat Training Module No. 8. This

is your fat burning commander Jeff Anderson. And this is the Module that so many of

you have been patiently and some of you impatiently waiting for. I know everybody just

likes to get right to the workout schedules and that’s what we’re going to be going over

tonight. It’s been quite a few Modules leading up to now, but I think you’ll agree that

we’ve had some very, very important information to cover ahead of time before we

actually get into what we actually do in the gym.

The main reason being it’s the other 23 hours where you really, really start burning some

serious body fat. But, tonight we’re all about the workouts which are going to help you

with those other 23 hours and I’m going to show you what’s going to work best in the

gym or at home when you’re working in order to burn body fat. And it’s easy to

understand why this was really the most anticipated Module I think. Arguably, not

necessarily the most significant Module because there’s so many other factors, but there’s

a lot of misinformation out there about what actually works at burning body fat.

There’s a veritable war going on among fitness experts about how you should be training

in the gym in order to burn body fat. And that’s what we’re going to try and do today, is

that’s what we are going to do today. We are going to show you exactly what works,

what doesn’t work and exactly why, so that you understand it. Okay.

And the truth is that any physical activity is going to help you burn body fat. Remember,

your body’s burning fat all day long. So, even just sitting there you’re burning body fat.

So, anything you do over and above sitting there, watching reruns of “The Simpsons” in

your underwear eating bags of chips is going to help you burn more body fat. So, it’s not

necessarily that everybody, like all the other experts are wrong. It’s just that there are

optimum ways for you to maximize your time in the gym or working out at home or

whatever you’re doing so that you can get the most, fat burned per your effort. And

that’s what we’re going to talk about.

Now, some people will tell you that weight training works best. Other people will tell

you that walking works very well or jogging does. And the latest thing nowadays is

something called “high intensity interval training.” And there’s a lot of experts are

saying that’s the optimum solution for burning body fat all day long.

Well, it’s that confusion that I want to clear up and we’ll explain what each of those are

and how they all fit into your program. And then I’m going to show you how the military

has already been practicing the optimum ways to burn body fat and more than just

burning body fat. And we’re going to talk about that a little bit as well. Because I am

going to share with you, I’m going to bring you deep, deep, inside the military’s training

program and then some key things you can do to even optimize for the civilian life here.

Some of the things the military is doing and make that training work even better for you,

all right.

So, the first thing I want to do is look at what some of these different exercise modes that

are being touted out there as being optimum for fat burning are. And let’s explain what



they are because they each have a place, but I know a lot of people have been training

already. A lot of you that are listening right now have been training in the gym. You’ve

been trying to lose weight. You’ve been following different people’s advice over what

works.

I’m going to do more for you than just tell you here’s what works. I’m going to share

with you some scientific studies that have been done specifically on some of these

comparisons and show you what science has had to say about it. And how, it’s been

incorporated into the military’s programs as well, all right. So, let’s look at each of these

that I’ve already kind of gone over already. But the first one is strength training. And,

one second, had to get some coffee because I’m going to get really wired for this one.

I’m so excited about this session because I’m really, I think you’re going to be really

surprised with the workouts, just how exciting they can be, just how quickly you can burn

body fat with them. You’re just going to love the workouts. But, anyway, I’ll try and

stop babbling about workouts.

Let’s talk about strength training first. I want to tell you about what the theories are for

each of these and how they burn body fat. Then we’re going to lay these all side-by-side

so that we can show them in comparison about how they actually work. When I’m

talking about strength training, other people know it as “resistance training” or “weight

training.” And this is where you’re using like load bearing exercises. Things like, you’re

doing the bench press, barbell squats, cable pull downs, things like that, even your body

weight workouts like push-ups and sit-ups and things like that.

Those are all considered like resistant training or strength training. And they primarily

focus on stimulating your muscles to be able to grow bigger, bigger, stronger, and really

train those muscle fibers. It does damage to the muscle fibers. It makes micro tears in

the muscle fibers themselves by overstimulating them through that contraction of lifting

up something that’s much heavier than what you’re used to causes those micro tears in

the muscle fibers. And then your body sensing that wow, we better get everything

together here because we’re going to have to start lifting more, heavier weights. So, we’d

better start building up this muscle tissue more to be able to handle those bigger weights.

Now, how is this helps with fat burning, is because lifting weights is actually like a high

intensity exercise. When you lift weights, when you’re really going, you’re maxing out

in your weights your body is actually increasing your heart rate very, very high. So, it’s

short-term very high intensive exercise. But, the main benefit it’s being touted for

strength training is what we call the “after burn.” And this is the recovery process that

your body goes through when it’s trying to repair that damaged muscle tissue and build it

up bigger and bigger. Okay.

So, as we know already that muscle is your body’s fat burning engine. So the more

muscle you have, the more body fat you’re going to burn. And even that process of

building more muscle is part of what we call the “after burn.” So, after a strength

training workout your body will burn, continue to burn calories after your workout in the

recovery process. And then it’s just maintaining that new muscle tissue that you have.



Remember your body burns over 300% more calories per pound of muscle than it does

over body fat. Okay.

Let’s talk about the, actually it’s probably the favorite way to burn body fat nowadays

and that is through high intensity interval training. What is high intensity interval

training? High intensity interval training is a mixture of like low to moderate level

cardiovascular training, which is really kind of where you’re, you’ve got a good pace

going.

Let’s say you’re on the treadmill. You’ve got a good pace going. Your breathing is

labored but you’re not all out sprinting. So, you do this for about a minute, two minutes,

three minutes. And then you sprint or you really up the pace for about a minute. And

then you come back down and you jog at that lower pace again for like another five

minutes or so. And then you kick it up again for another minute. You could do this in

cycles of every three minutes or whatever it may be, but there’s short-term bursts of

sprinting or high intensity intervals, where the name came from, mixed in with a

moderate level.

And the reason why this has been brought to such a head with being the most effective fat

burner really happened out of the days when Body-for-LIFE and Bill Phillips were really

big. So, this has been around for quite a while. This has been around for quite some

time. I would say since like the ‘80s, early ‘90s is when it really started getting popular

in the last, oh, like the last six, seven years I would say, maybe even longer than that.

And by, here’s the theory behind it is that by inserting these short periods of this high

intensity cardio you’re working your muscles more. The intensity level is jacked up.

You’re using your muscles more and then you’re going to take advantage of that body’s

after burn ability to burn calories long after your actual exercise session, as your body

again recovers from that training. Just like, we talked about with strength training.

Okay.

So, you burn more overall calories because you’re working out at a higher intensity rate.

And you can understand the difference between if you were to just walk down, walk

around a track at a low intensity level, just walking around for 30 minutes verus sprinting

around the track. You can see those are two extremes. But you know you’re going to

burn more overall calories in the sprinting. So, the higher intensity level the more

calories you’re burning. And this has always been what’s been marketed for high

intensity interval training is that they understand that less of your calories are going to

come from body fat during your workout, but because you’re working your muscles at a

higher intensity level all of your fat burning is going to come after your workout.

So, let’s compare that with the other extreme that I just talked about. And that is your

low intensity training or often referred to as your like, “fat burning training.” Now this is

where you’re burning, you’re not burning as many calories over all. This is like the, what

we call the “fat burning zone,” so you’re breathing is labored, okay. But you’re not

really, like you can still carry on a conversation, all right. That’s the level. It’s a lower

intensity one.



That’s what’s always been touted all the way through the late ‘70s and throughout the

‘80s as the “fat burning zone,” where it’s just kind of low intensity exercise training

program. And the theory behind it has always been, based upon scientific research

because we know now that your body burns fat as your primary fuel source at low

intensity levels. We’ve already discussed that several times now. So, if you do extended

fat burning training at this low level, fat burning zone you burn more fat calories during

your training than in higher intensity cardio activities. Okay. We know that.

The fat burning zone does exist. That is when your body is burning body fat. That’s

never been disputed by the high intensity interval folks. It never has been. They’ve

always said that the fat burning zone does tap into body fat more. And we’re going to

talk about that here in just a second. But high intensity interval training has always said

that it burns more body fat in a shorter period of time and long after your workout. So,

you’re taking advantage of that “after burn.”

So, now the question is, which of these methods really work best at burning fat? Because

I know that most of you have tried training for fat loss in the past are probably really

confused by now with all the expert information that’s thrown out there. And high

intensity interval training or HIIT, H-I-I-T as it’s called, has really gained the most

popularity in the last several years. And we also know that any muscle heads out there

and I know I have muscle heads that are taking Combat the Fat because they want to get

down to those six-pack abs. Muscle heads just hate cardio. As a rule they just pretty

much just hate cardio and don’t, it’s kind of an old school notion for getting down the

body fat. Everybody just wants to lift weights and burn body fat.

So, let’s talk about these by going through a practical comparison of each of these three

methods of training. Okay. So, you can better understand when I get into how the

military has developed a powerful program that it has, you can understand why this all

comes together. So, what I want to do is I want to take a look at a really, really important

study that took all that confusion of these three different types of exercise or between low

intensity and higher intensity exercise training and compare them to find out once and for

all specifically, in a very controlled study which one works best, which one of these

works best.

And the main focus behind this really focuses on two primary factors. And if you’re

looking at your cheat sheet there, it’s between time and intensity levels. Now time is an

obvious factor because most people realize that the longer you exercise the more calories

you’re going to burn and the more fat that you’re likely to use. So, that’s never been

disputed. But, where experts get all riled up is over where the intensity levels actually

come into the equation as we discussed, okay.

Now remember, we’ve already established that your body is designed to use body fat as

your primary fuel source for low intensity activity, as much as about 80% of your fuel

source throughout the day. Okay. But we’ve also established in the previous Module

that there are different types of fat that your body draws from for fuel. Remember those,



we had the subcutaneous fat, you have the visceral fat, and you have the intramuscular

fat. And they all have different reasons for being on your body. The subcutaneous fat is

the fat that we’re really trying to get rid of as far as to look good because that’s the fat

that’s really kind of stuck to your waist and your hips and your thighs and your butt.

That’s the ugly looking fat.

The visceral fat is the one that is actually inside your body, in and around your gut. And

that’s the one that causes heart disease and it’s behind the abdominal wall, all right. So,

besides fat we’ve also talked about how your body uses for fuel sugars that are stored in

your blood. We call this glucose. And sugar that’s stored in your muscles, we call that

glycogen. And glucose is a very readily available fuel source and glycogen is what takes

over at higher intensity levels. So, if you look at that graph there on the second page of

your handout, as intensity of your exercise increases you can see that fat being used for

fuel starts to drastically reduce.

So, the higher intensity level you have the less your body’s going to tap into fat for fuel

and the more it’s going to tap into your muscle glycogen and your glucose. Okay.

Again, this has never been disputed by fitness experts. This is not the catching point, yet.

Okay. It’s whether or not high intensity exercise is able to burn more overall calories at

the end of the day and do it in less time. Okay. And this has gone on for several years.

This has gone on for several years. So, this is nothing new.

In fact, I mean I’ve always been one of the biggest supporters of high intensity interval

training. If you’ve taken the Optimum Anabolics Program, and I know I have people that

have taken by body building program called “Optimum Anabolics” and you’re on here,

you know that I do have high intensity interval training in there as an option for your off-

days for being able to burn more body fat. Okay. But there are recent studies and I’ll

come around to this in a little bit with the high intensity interval training, but there again,

there’s been studies have bene conducted that really put these theories to test and that’s

what we’re going to go into now.

The study I’m going to take you into took six trained athletes and used them in a very

controlled atmosphere to gauge exactly how much, exactly where their fuel is coming

from when they were performing exercise. Okay. And then it monitored these same fat

burning levels or fuel levels, where fuel is coming from on the body long after the

exercise as well. Because remember H-I-I-T training, HIIT training has always touted

that it’s the after burn, it’s not the actual exercise in what’s happening here.

So, they took these, group of six trained athletes and they performed exercise at three

different levels. And the levels that they did were at what we call “VO2 max,” is how

they determine what their actual training levels or intensity was. And let me go over

what those are now. The three levels that they trained at were 25% of your VO2 max,

this is volume of oxygen, basically that you’re, I mean VO2 max is very, quite simply it’s

a fancy way of describing how much oxygen your body is consuming and sending to

your body for use. Because we know that the consumption of oxygen and the burning of



fat have a very, they’re very closely coordinated. So, that’s how we measure fat burning,

all right, and its intensity.

So, 25% of your VO2 max, which is basically, I’ll talk about this a little more, actually

inside your, actually right on your handouts there’s a link there over to an Excel

spreadsheet where you can figure out your VO2 max. In other words, and this goes by

your heart rate. Okay. This goes by your heart rate, which is why a lot of people use a

heart rate monitor when they run, to gauge their heartbeat. Because that tells them at

what percentage of their max heart rate, what their VO2 max is, determining what zone

they’re in, whether it’s fat burning zone, something like that. So, at 25% VO2 max is

considered very low intensity exercise. Okay.

So, this is like a very light jog or a brisk walk. And what I’m talking about here is your

perceived exertion. You’ll see that on your handout as well, perceived exertion. Because

I do recommend that, you get a heart rate monitor. I strongly recommend it because it’s a

very, very powerful tool for the kind of training that we’re going to be talking about. Is it

necessary? No, it’s not necessary. You can do this just by your perception of how your

body is work. So, that’s why I want to give you these two things. If you have a heart rate

monitor, you can figure out what 25% VO2 max is for you, okay, by your heart rate. But,

perceived exertion of 25% VO2 max is if you’re, it’s basically just, it’s like a light jog or

a very brisk walk where your breathing is labored but it’s not really labored. You’re not

huffing and puffing. You’re still able to carry on a conversation completely, like you’re

not really that winded. All right, so that’s not that high.

The next level they trained people at was 65% of your VO2 max. And this is what I call,

I still call this “low intensity exercise.” But it’s kind of a low to medium intensity

exercise. And this is what’s often been called, labeled as the fat burning zone. Okay.

And this is if you were running and you’re able to keep your mouth shut, I don’t mean

like that, not talking at the gym. I mean, like you can run, and you don’t have to breathe

through your mouth. You can breathe through your nose. You can still carry on a

conversation if you had to with somebody. So, that’s the perception of that, of about

65% VO2 max, all right.

And the last one was 85% VO2 max they trained people at. And this is often what’s

being used in high intensity interval training, up to about 85% VO2 max. And this is

where you’re really huffing and puffing. This is like when you’re sprinting, when you’re

doing a very fast-paced run. This is when you bring your heart rate up to about 85%

VO2 max. Okay. So, it’s a really, it’s a fast paced run, all right.

So, let’s take a look at the study that we went through here and you can follow along with

this with the pie graphs on the handout that you have. So, go ahead and turn to that page.

Okay. Let’s talk about the results of this controlled study here.

What the study found was at low intensity exercise levels, at very, low intensity exercise

levels, we’re talking about 25% of your VO2 max. You can see, from the first pie graph

there, 85% of the fuel used by the body came from subcutaneous fat. That’s the fat that is



hiding your six-pack abs. That’s the fat that’s caked on to your waist and your butt and

your thighs. Okay. Eighty-five percent came from subcutaneous fat.

Seven-point-five percent came from visceral fat, okay. So, this is all, this is the fat that’s

inside of your body. And that’s a readily available fuel source, okay. As you start

picking up the intensity levels, you start using more visceral fat. It mobilizes very, very

easily. But you can see here, subcutaneous fat is very, very easily tapped into for the

purposes of low intensity exercise. Because remember you’re already doing it. You’re

already doing it. And then 7.5%, you can see how, just how detailed they got with this,

7.5% came almost entirely from blood sugar.

So, we haven’t even really tapped into the muscles yet. Again, this is very low intensity.

You’re not really stressing your muscles very much. You’re not, you’re just talking

about a brisk walk, okay. So, you’re using up that blood sugar for a good part of that, but

you’re mostly, vastly using, you’re using 92.5%, is being used from body fat.

So, let’s kick up the training a little bit. Let’s kick it up to the 65% when they train these

people at 65% of the VO2 max. And this is often again referred to as the “fat burning

zone.” Okay. When you do that there is quite a bit of changes that start to happen in

your body. So, at these medium, at these low to medium intensity levels your body starts

to tap into your glycogen storage more because you’re using your muscles more. You’re

increasing your muscular demand.

So, in effect, if you look at the pie graph there, your fat consumption still remains high at

about 50% of the fuel. And that’s split evenly between subcutaneous fat and visceral fat.

And muscle glycogen has dramatically increased to 40% of the fuel that’s used along

with blood glucose at about 10%. So, now we’re evenly split. Now, half of your fat, half

of your fuel is coming from body fat, total body fat. And the loss of visceral fat is still

very, very important here because as you start to reduce visceral fat as well, and this is

that fat inside of your body, as you start reducing that you’re going to have more

subcutaneous fat that’s also going to be used. Okay.

So, this is, especially those people that the leaner you get, the more you’re going to start

to burn body fat. Now, this is one of the reasons why it may be frustrating to you if you

are taking your body fat readings and it looks like it’s not changing very much but it

looks like you’re also increasing or your waistline is decreasing. You’re also losing

visceral fat. Now what you want to do is you want to reduce all of this. You don’t want

visceral fat inside you. You don’t want subcutaneous fat, right. So, anyway at 65% VO2

max, 50% of the fuel burned was from there, 50% was from a combination of the muscle

glycogen and glucose. So, you can see how there’s a drastic change now.

But let’s see what happens when we up the intensity to the high intensity interval level

training at about 85% of your VO2 max. And what researchers found was that with the

high level of muscle you needed to power the body through the increased physical

demands of high intensity training, the body starts really tapping in the muscle glycogen,

dramatically more. Glycogen use skyrockets up to about 67.5% of overall energy



expenditure. And body fat being used for fuel actually dwindles down to only about

25%, split between visceral and subcutaneous fat. That’s it. Okay. But, we’re getting to

what’s being marketed for HIIT, here.

But, let’s talk about what that means overall, so far. So, because which method of this

training is going to allow you to burn more fat in less time? Well, let’s take a look at this

by taking you through a 30-minute training session at each of these intensity levels.

Okay. Let’s take a look at how many calories are burned during these sessions. And if

you’ll look at the chart that you have on the next page of your handouts, you can lay

these side-by-side now. And we can really start to add some real solid numbers to what

we know now.

If you were to train 30 minutes at a low intensity level, at a very low intensity, 25% VO2

max, you’d burn about 150 calories. If you were to do that same 30-minute session at a

medium intensity exercise and I still call this low intensity. I still, 25% to me is very low

intensity. And I say low to medium is the higher one. It’s probably closer to medium.

It’s probably a better description, but anyway. At 65% of VO2 max you’re burning about

375 calories, so more than double what you are with the low intensity exercise. High

intensity exercise is a little bit more than that. So, if you were to train at 85% of your

VO2 max, you do a really well, based upon, this is what’s really touted as cardio exercise

because you’re really working the heart. It’s really pumping pretty hard during this.

You’re going to burn about 450 calories.

So, for the purposes of comparing fat versus carbohydrate fuel we’re going to do a couple

of things. We’re going to combine visceral and subcutaneous fat as the calories burned

from fat. And we’re going to join glycogen and glucose as calories burned from sugar.

Okay. Because what we’re trying to do is drop down both, different types of fat for

overall body fat and the use of glucose and glycogen and these carbohydrates that we’re

still going to, those are very closely joined also.

So, let’s take a look at these percentages again in this chart that’s right below there.

What you can do now is just basically, and I won’t, I’ll go through this kind of with you,

but the numbers, you can see the math is right there. We know what the percentages are,

total overall calories burned from each of these fuel sources. Okay. So, at low intensity

levels, ultimately what it comes down to is the calories burned from sugar are only 11

calories, remember most of this is coming from body fat. So, 139 of those calories are

coming from body fat.

Let’s take a look at the medium intensity, the 65% VO2 max. You burn 375 calories and

of that coming from sugar was 187.5 calories and remember, half of it was from fat, half

of it was from glycogen and glucose. So, the other half was the other 187.5.

Let’s talk a look at high intensity exercise. Four hundred fifty calories total burned in the

30 minutes. And of that, most of it was from glucose and glycogen, 337.5 calories. So,

let’s apply now, we know that only a fraction of that was coming from body fat during

the workout. That was only 112.5 calories.



So, now you can look at the bar graph and you can see the total calories burned from

body fat, which one dramatically made a difference. And that was the medium intensity

level, the 65% of VO2 max. It’s much higher than the high intensity interval training.

And this is only for a 30-minute session. Now think about that as you continue through

this session. The longer it is the more that’s going to even kick in. Okay. So, it’s going

to dramatically increase the longer you do, you do the exercise.

But, I also want to point something else out to you that was kind of surprising here.

Because remember the very low intensity exercise, that low intensity, that 139 overall

calories is not that far off from the medium intensity. It’s not that far off. So, this is why

walking, although it’s seen as kind of a wussy exercise, it really can help you lose body

fat if that’s all you can do, but only if you walk at a brisk pace. It’s not going to do much

for you if you’re just you know stopping to smell the flowers, just walking around and I

see a bunch of people just walking around the track at my gym. I see a lot of people

walking out on the roads. This is not the kind of walking that you need to do if you want

to burn body fat.

So, I’m not suggesting that you take up walking in place of high intensity, higher

intensity, like the medium intensity exercise, but I just want you to know that for those

people that are older and you have been looking at walking, taking up walking as a way

that you can train and burn more body fat, that it does still do it. But you still, you have

to increase your intensity level by walking at a brisker pace. Okay.

But you can see from this experiment now that exercising at a medium intensity level,

65% VO2 max burns more total body fat calories than any other method of exercise

during your training. But, there’s a big but there. We can’t overlook the argument for

proponents of the H-I-I-T training that say that that’s fine. We never disputed that more

fat was burned in the fat burning mode, but we burn more fat later on, after exercise

because of the body’s after burn and that you’ll burn more body fat throughout the day

because you’re replenishing glycogen. And all these processes are happening in the

body. And you’re raising your resting metabolism because we’ve worked the muscles

harder.

Well, guess what? The research that I just took you through tested that exact argument.

It tested that exact argument to find out if that was true that the amount of calories burned

after training from high intensity interval training, if it did in fact create an after burn

effect that would catapult your fat burning. Well, unfortunately, the measured caloric

output resulting from that exercise during the four hours after training, at the 85% VO2

max, was get this, 75 total calories in the entire four hours. And we’re talking about at

the end of four hours it dramatically dropped down.

Now I want to share with you just what 75 calories means. If you were to take in an extra

third cup of orange juice, guess what? You just wiped away all that after burn effect

quoted by proponents of high intensity interval training, right. Now me saying this,

alone, is going to already get me in a lot of hot water. I mean, I have friends in this



business who they’ve built their careers on high intensity interval training and all the

things that we just talked about here. But, unfortunately, the numbers just do not add up

for high intensity interval training. Okay.

And of that, extra calories, of those extra 75 total calories that are burned after the fact,

some of this is comprised of residual glycogen used as well. But you have to remember

that even with medium intensity exercise you’re still getting a post-exercise calorie burn.

You’re still working the muscles a little bit harder, so you’re still going to get some of

that miniscule after burn effect that you, that we’re talking about here. Okay.

But we’re not done yet. Because high intensity interval training has been marketed as a

fat burning inferno for another reason, because it says that it increases your overall

resting metabolism because it helps to build muscle. Well, I hate to say it again, but

while you are working your muscles to a higher degree somewhat during high intensity

interval training, it’s not enough to really target muscle growth, not to the level that it’s

going to dramatically increase your body’s resting metabolism.

It’s not to say that it doesn’t build muscle, it does somewhat. And I’m being very, very

liberal with saying somewhat. But, let me put it this way. High intensity interval training

is kind of the, it’s the in between. It’s the in between the low intensity exercise of the fat

burning mode and the strength training workout that you get that really does build

muscle. And unfortunately, in my humble opinion, high intensity interval training does

neither one optimally.

This is one of those areas where you’re better off focusing on each of the each of the

extremes to accomplish what HIIT is trying to do all in one package because it doesn’t do

either one optimally. You already know now that it doesn’t burn body fat during your

training or even after your training optimally. So, it’s not an effective fat burning

exercise. And it doesn’t work the muscles hard enough, like strength training does to

really build muscle. So, it’s not accomplishing, it’s trying to ride the fence and it doesn’t

do either one very well. So that’s why I don’t like to use HIIT training when I’m trying

to burn body fat.

Now, it does have a place for people that are trying to, specifically, trying to build

muscle, right. And that’s your only focus. Okay. So, I do use it in the Optimum

Anabolics Training Program, specifically because it does work at a little bit higher

intensity level. And have it factored in with, I don’t want to confuse everybody out there

that doesn’t know my bodybuilding program, but that’s all factored in. So, for those of

you that are taking it just know that you can use it as I lay it out in Optimum Anabolics.

It’ll still work for you. But the Combat the Fat training they’re going to be going into,

this is for fat burning. This is so you can see the results of the natural bodybuilding that

Optimum Anabolics puts you through, okay.

But despite all of this training that we’ve just gone through, what if I told you that the

military has already uncovered a way to actually use the best attributes of each of these

types of exercise programs and intensity levels and compile it into a fat burning battle



plan that works better than anything else you’ve seen. Well, it has. And I have because

I’ve even boosted it up even more.

And what I’m going to do now is I’m going to explain to you this process by taking you

deep, deep inside of the covert records of the military. I say that tongue-in-cheek. These

aren’t the top secret files, okay. These are classified ways that they’re doing this. And I

will touch on some of the ways that the military uses this type of training. But I’m not

going to tell you the exact one. I’m going to show you some of the ways that we did it

informally in the military to make even the basic training, the basic physical training

better. But, I’m going to also share with you some ways that I’ve pumped it up even

more. Okay.

So, let’s talk about military PT. And I’m going to call it PT from now on because that’s

what we call it in the Army. PT stands for physical training. And that’s what we’re

going to call it. So, from now on, when I say PT, I’m talking about your exercise, plain

and simple, okay.

So, let’s talk about the military’s PT program. Okay. What I want to do is I want to take

you through exactly how the military structures PT, to look at some of the characteristics.

And some of these things we’ve already touched upon, that are already built into the CTF

Program that I’m taking you through. But I want you to understand just why the military

program works the best. Okay.

So, let’s talk about training duration first. One of the things we went over when we

talked about hormones is that growth hormone increases the longer you exercise. Okay.

Growth hormone increases with the longer the duration of exercise. And this is another

reason why long cardio, as boring as it may have been for people that were trying to do

just the get on the treadmill and jog for an hour, which I’m going to tell you is not the

way to do it. So, for those of you that think is going to be, Jeff’s going to get into the

long boring cardio speech here, no, I’m not talking about that at all. Okay.

But, this is another reason why that does still work. Because you are increasing your

growth hormone levels, as you exercise longer. This is another reason why high intensity

interval training is not as optimal as that long cardio because you’re not increasing the

growth hormone with the duration of exercise. You are with the intensity. You are with

the intensity because the higher the, the short/high intensity does increase growth

hormone. But I just want you to know that HIIT is meant to only go for a short period of

time.

So, growth hormone increases with the duration of exercise. Testosterone levels in both

men and women decrease after about one hour of intense exercise. Okay. Now, take a

guess. How long do you think the military’s training program is? How long do you think

the PT session in the morning is after we first get up? That’s right. It’s for one hour. We

do one hour of exercise first thing in the morning, okay.



So, let’s talk about the next one which is glycogen levels. And your glycogen levels,

we’ve already talked about how your body has to bypass that glycogen barrier in order to

really start burning body fat for fuel. And one of the ways that the military does this is

we train first thing in the morning on an empty stomach. Okay. The reason for this as

we said before, you have less glycogen in the morning, a little bit, little bit less blood

sugar as well. You’re already burning body fat, so you’re going to tap into that body fat

even more, even faster when you do it on an empty stomach. Remember you can also

train about three hours after a meal if you’re training during the day. So, you can take

advantage of that. Okay. You can still take advantage of that.

Now, there are some things that the military did wrong with this and we’ll talk about this

because when you’re doing, I already mentioned this in a previous Module. But when

you’re doing strength training then and you’re solely focused on strength training then

you don’t want to do it on an empty stomach first thing in the morning. You’re fine

doing it during the day on an empty stomach because you have stored up glycogen levels.

You have stored up blood sugar. You’re going to be fine then. But, first thing in the

morning, you don’t want to do strength training type workouts. Okay, not as a sole focus

of your program because that’ll actually overtax your muscles. Okay.

All right, let’s talk about the metabolism shift and how the military’s done this. Again,

training first thing in the morning, what does that do? It helps to stimulate your

metabolism, helps to stimulate your metabolism. You’re getting up in the morning.

Your hormones are low. You need to start getting them jacked up. Your metabolism is

low because it shut down overnight in order to help recover. So, exercising in the

morning helps you to stimulate your metabolism.

Let’s talk about exercise selection. When you think of the military’s exercise program,

what do you think about? You think about push-ups, sit-ups, running, pull-ups, dips.

These are all things that we did in the military. Now, why do we have so much of a focus

on body weight exercises? Well for a number of reasons. One of them being we’re not

going to, there are one and a half million, approximately, active duty soldiers in the

military in the United States. Well, that’s a whole lot of Bow-Flexes to buy to be able to

run people through this type of training you know a type of training for the military. So,

for one thing, body weight being used for exercising is handy because everybody can be

out there on the parade field. And you’ve got a couple hundred guys out there. You can

call exercise at the same time. Everybody can do push-ups at the same time. So, that’s

one thing.

Another reason is that your body actually stimulates muscle better through body weight

exercises. Because there’s a difference in how your body perceives your motion from

pushing your body through space or pushing a weight through space. And we’ll take,

let’s take the push-up versus a bench press. A bench press is where you’re lying on a

bench on your back and you’re lifting the barbell up and down. They’re the same

movement, okay. Your arms are still going through the same thing. You’re still working

your chest.



But there’s a very big difference in the level of activation of the muscle fibers. And the

reason for that is very simple. When you’re moving your body through space, your body

senses that as a mini danger. So, if you were to close your eyes and trip over something

or trip over something in the dark, you feel that adrenaline shot there. And your body

senses you’re moving through space and it’s kind of an unknown factor. You have to get

your balance. You have to, it calls upon all of your muscles to be able to “save you”

from catastrophe.

Well, when you’re doing body weight exercises like the push-up, you’re moving your

body through space and your body senses it on a small level as a mini crisis. Like you

have to balance yourself out more than lifting up a barbell where your body, the rest of

your body is stable. The only thing you’re really moving are your arms and that weight.

So, what it does is when you’re doing a push-up your body stimulates all of your

supporting muscles as well. And it increases the neural activity of all of your muscles to

be able to intensify the actual activation of those fibers, in order to keep your body

balanced, in order to send signals to your brain about where your position is relative to

the ground, to keep your balance. So, the bottom line is body weight exercises stimulate

muscle fibers better than other types of exercise. Okay.

Another reason why body weight exercises are important are because they’re a natural

function of your body. They’re a natural function. So, you’re moving your body in a

way that it was designed to work as opposed to some other kind of funky exercises that

are out there that you see people doing at the gym that are actually quite unnatural

movements. So, this helps you by avoiding injury, especially for people that are older

that are looking to take on weight training and things like that.

Oftentimes they’ll be advised to do things like using machines, like pressing machines

and things like that instead of using free weights. Because you’re, again, that’s an even

lower intensity than using free weights like barbells on the pressing machine because

your body doesn’t have to worry about stabilizing anything. The machine works the

weight in a very, very programmed movement pattern so you don’t have to worry about

balancing anything. Well, the same thing for your body weight. It’s a natural function

for you. It’s natural for you to push your body up. It’s natural for you to squat down and

squat back up. Because of that, it’s safer for your overall joints, tendons and ligaments

and you’ll avoid injury better. Okay.

So, these are some of the reasons why body weight exercises are better and why we use

them in the military. Let’s talk about your “cardio training.” Okay. If you can picture, I

want you to picture what you see when you think of a bunch of soldiers running.

Because I know, you’ve seen this in movies before with a bunch of soldiers running in

formation. What are they doing? They’re singing cadence. We call it “cadence.”

Basically, it’s a song that we sing where you have the person that is, like when I used to

hold PT, everybody would be running, and I would be running on the outside of the big

group of guys, big square formation of guys. And I would be singing to them. And I

would sing to them and they’d repeat it back to me. So, I would say like “here we go



again.” And then they would repeat back to me “here we go again.” And then I sing the

next verse. And there are a whole bunch of different cadences. So, whenever you run in

the military you’re always singing the cadence. There’s a reason for that.

One thing it helps keep everybody in step because you’ve got a big group of guys there.

Everybody needs to stay in line with one another both in front, with the people in front of

you and the people to the side of you. So, everybody has to be running on the same foot.

Everybody’s left foot hits the ground at the same time. And cadence allows that to

happen. So, that’s how everybody keeps from tripping over one another in such a tightly

formed group because, so when you sing you say certain syllables on the left foot.

But the other reason is this helps the person that’s providing the PT to gauge what the

exercise intensity level is. Because remember what I said this moderate level intensity

level, this 65, this low to moderate level, the 65% of your VO2 max, you should be able

to carry on a conversation. You’re not supposed to be huffing and puffing and really

running at a brisk pace. So, if I can sing cadence and if the people, if the majority of the

soldiers in my formation can sing back to me then I know that I’ve got them at the right

exercise intensity level to be able to burn body fat, in order to keep them lean, in order to

battle all the beer they had the night before and the pizza. Okay. So, that was how I

gauged that they were at the right intensity level to be able to stay the leanest. See, there

was a thought process there. The military really did know what they were doing.

Okay the last thing I want to go over is exercise variation. Now, variation was absolutely

key to the military’s exercise program, because in the military, PT is not about getting

six-pack abs. We don’t want six-pack abs in the military. PT is about function. PT is

about function. And you can’t function properly in the military with all the different

things you’re expected to do if you’re not strong, if you’re not lean, and if you’re not

healthy.

So, there were times where we did cardio exercise, where we jogged in formation. There

were times that we did solely body weight workouts. There were different things that we

did. Exercise was different practically every day. And that was so that we could train

our bodies to be functional and be strong in several different areas, not just about burning

off body fat.

Now, I want you to understand how important this is to the fat burning process in general,

as well. Because remember, the way our bodies are designed to burn body fat from fuel

is based upon our function. It was designed based upon our function. So, you have to

use your body and exercise your body at higher intensity levels based upon the body’s

function. And to do that, you can’t do that with one type of exercise. You have to do

that with a variety of exercise.

Okay, everything was different in the military. This also helps keep you motivated. Not

just the same old boring exercise program. Okay. It keeps your body guessing. It helps

keep you from plateauing because your body’s going to get used to doing the same thing

if you do it over and over again. It’s going to become efficient at doing that. You don’t



want that to happen. You want to keep your body guessing because that’s going to keep

your body burning. Okay.

All right, that is a snapshot of how the military trains it’s soldiers overall. So, now guess

what. It’s time for the Combat the Fat, PT Program. Let’s get into it now. And I’m

going to take some more coffee. Okay.

The CTF PT Program actually incorporates some advanced training strategies that I put

together that’s going to really help you maximize your time. It’s going to take those

factors from the military’s PT Program and I’m going to show you some ways that you

can jack this training up to accomplish more in less time. And there are basically, three

advanced method trainings I’m going to take you through.

Now this doesn’t mean that you have to be advanced. This is not just for young studs

that can do military training. I don’t mean that you need to be advanced. The programs

that I’m going to take you through are advanced. They’re advanced at burning fat.

They’re advanced at burning muscle for the purposes of burning fat. They’re advanced at

developing a strong core for your body’s functions. Okay.

So, I’m going to use some exercises from the military but I’m also going to include some

additional exercises that aren’t used in the military. Basically, they’re not used because

of equipment needs. Because you just, you can’t have that much equipment for that

many people. So, I’m going to add to what the military’s done in way for those people

that like to work out in the gym and have exercise equipment at home as well, you’re

going to be able to do that, don’t worry. Okay.

This is not just about push-ups and sit-ups. But, I do want you to know that is the core of

the program, are these body weight exercises, okay. But the ones that I’ve added are very

effective. The other exercises that I’ve added outside of the military’s training are very,

very effective and that’s why I’ve added them, all right.

Let’s look at the first type of training that we’re going to go over are these three advanced

training methods. The first one we’re going to talk about is your strength training, your

strength training. And these are done through what I call “body weight pyramid

training,” body weight pyramid training. This is the first strategy. And this is what

forms the core of the CTF strength-training portion. Okay. Because one of the things

we’re going to talk about, well the thing that we’ve been talking about is how muscle,

how important muscle is to this whole fat burning equation. So, it’s very, very important.

So you have to incorporate strength training as part of your fat loss program. You have

to incorporate strength training as part of your fat loss program. Okay.

And this is how we do it with body weight pyramid. I want you to look at the exercise,

the training diagram that’s on there. There’s a pyramid there and there’s the numbers 1

through 6 at the top and then it goes, so it’s 1 through 6 and then 5, 4, 3, 2, 1 on the other

side of the pyramid.



Now, this was an advanced training program that we did in the military when we were

gearing up for our PT test because every six months we had to take a PT test to see that

we were, see what shape we were in. You had to pass this test, otherwise you were sent

over to me where I had to get you back into shape. Okay.

But this is, what you’re looking at there with 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1, is a traditional

military pyramid that was used in the military. And this is how it works. It was done for

one exercise. And typically, it was done with a partner. So you, we’re going to take

push-ups as an example. So, myself and my partner would be facing each other, head-to-

head. I’d be down on the ground in push-up position. They’d be facing me in push-up

position. And then what we would do is we would go and do one push-up. So, I would

do one push-up. Then my partner in front of me, when I got done would do one push-up.

Then I would do two push-ups. I would stop and he would do two push-ups. Then I

would do three push-ups. Then when I’m done, he does three push-ups.

We would go back and forth like this until we hit, I would do six push-ups, and he would

do six push-ups. And then, well typically we did this up to about 10 to 12. And then we

would come back down the other way. But using this as an example of six, when I got

done doing six and he got done doing six, then I would do five. And then he would do

five. We work all the way back down to till you get down to one.

Now by the time you got back down to that one push-up, you were really burning. You

were doing some, you did an extensive strength training workout. You’re using body

weight which is stimulating your muscle fibers better. And you’re doing it at a high

intensity and you’re giving your body a chance to replenish muscle glycogen and creatine

phosphate, remember these are the fuel sources that we talked about before in one of the

earlier sessions.

That when you take those mini rest periods in between each of those cycles it allows your

body to regenerate your fuel sources that you use for higher intensity exercise like this to

be able to go to the next level. Okay. Because if you just went to muscular failure your

body stops. But then when you take a short break you can do more push-ups, right.

Well, that’s because your body regenerated the creatine phosphate fuel source in your

body and helps you move on. So, that was the purpose of these pyramids. Okay.

So, what I want to do is take you through my own version of pyramids, what I call the

CTF Pyramids. These are the Combat the Fat Pyramids. And this is based upon some

really advanced training and how, in fact Navy SEALS use this type of training. And so

this is how it works. What I’ve done is I’ve incorporated either three exercises together

or four exercises for you, depending upon the, your fitness level. If you were able to

print out or at least get a look at the sample, the Combat the Fat Workout Guide then

you’ll understand what I’m talking about here.

But basically, what we’re going to do is we’re going to take, I’m going to use as an

example three exercises. And these are for three different areas of your body. So, the

one that I’m going to go through as an example is going to be, if you’re looking at the



diagram now it says like at the bottom row it says “1, 2, 3.” The next row above it says

“2, 4, 6.” Then it says “3, 6, 9, 4, 8, 12.” You can see that those are all factors of 2 and

3. So, for example 5, 10, 15, 10 is a factor of 2 to 5. Fifteen is a factor of 3 to 5. There’s

a reason for this.

What we’re going to do is, I’m going to pick three exercises. Now what we’re going to

talk about, we’re using three exercises I’m going to use as an example here. One is going

to be a pretty strenuous exercise. In the case of, and there are exercise tables that are

included in the workout guide that this all follows along with. And we’ll go through a

few of those at the end of here, but let’s just take, No. 1 is going to be the pull-up.

And No. 2 is going to be let’s say a shoulder exercise, so like a dumbbell, like you’re

standing up and you’re doing a dumbbell press, where you have the dumbbells in your

hands at shoulder level and you’re pressing them above your head, up and down, up and

down. Okay, so shoulder, military press when you’re standing.

The third one we’re going to talk about is going to be a leg exercise. It’s going to be a

body weight squat. And this is very simply where you’re standing there with your feet

spread apart. You have your hands on your hips and then you squat down, you touch

your ankles and then you come back up and touch your hips, down and up, down and up,

down and up, which is relatively easy for you to do, right.

So, it’s harder to do a pull-up. It’s not as hard to do your military press. And it’s even

less hard to do your body weight squat. So, that’s why there are factors of two and

factors of three built in here.

So, your first exercise, so the pyramid is going to work the same way as we did before

only now we’re adding in additional exercises. So, let me take you through an example

here. Let’s say we’re going to use these three different exercises we talked about, pull-

up, military press, and the body weight squat. So, this is how it looks. Actually, yeah,

okay. This is how it looks. And actually, I didn’t realize it, but I do have a chart here on

the page so you can look at this.

So, set No. 1 you’re going to do one pull-up. I guess, I’ll use dips here because I used

dips on this section right here. So, we’re going to use pull-ups, dips, and body squats.

Okay. First set, here’s what you do. You get up and you do one pull up. Then you

immediately go to the dip bars. This is where you’re holding onto two handles and

you’re situated between two handles and you lower your body down using your arms and

then you come back up. Those are dips. So, anyway, you’re going to do one pull up and

then you’re going to go immediately go to the dip machine. You’re going to do two dips.

And then as soon as you get done with those two dips, you’re going to go and you’re

going to do three body weight squats. And then you’re going to stop and you’re going to

do one, you’re going to rest for one minute.

Now that first set, that’s not going to wear you out. Okay. You’re not, you’re building

up the intensity levels here during this pyramid. Okay. So, you’re going to wait that one



minute of rest time. And then you’re going to go and two pull-ups. And as soon as

you’re done with those two pull-ups, you’re going to go to the dip bar again and you’re

going to do four dips. And as soon as you’re done with those four dips, you’re going to

jump off the machine and you’re going to stand there and you’re going to do six body

weight squats. You’re going to do all of those back-to-back. And then you’re going to

wait one minute. Then you’re going to get back to the pull-ups and you’re going to do

three pull-ups. As soon as you’re done, you’re going to do six dips. And as soon as

you’re done with that, you’re going to do nine body weight squats.

And you’re going to continue in this fashion, doing all three of these exercises back-to-

back and then waiting one minute until you start again and then you go up to the next

level of the pyramid. You’re going to do this all the way up to, in this example, up to 6

pull-ups, 12 dips and 18 body squats. And then you’re going to start coming down the

other side, all right. And by then, by the time you hit 6, 5 and 4, that’s when you’re

going to really start hitting muscular exhaustion. And you’ve done your duty then. So,

the three, the last three levels, your 3, your 2, your 1, should be pretty much cool down

exercises for you. You should be able to get those done relatively easily. You might still

hit muscular failure before that, that’s fine.

But, I have different intensity levels, I’m sorry. I have different workout levels available

to you in the workout guide for every possible exercise level. So, it doesn’t matter if

you’re older. It doesn’t matter if you’re not as fit or if you’re carrying a lot more weight.

I have beginner levels. There are three beginner levels. There are three what I call

“novice” levels and then there are three advance levels. Okay.

But this is how a pyramid is structured. This is how the CTF Pyramid is structured.

Now, as you build up in your fitness level and as you reach higher and higher levels,

you’re going to be actually adding in additional exercises in here. So, there’ll actually be

four exercises that you’re doing back-to-back instead of three in some of your exercise

levels. And that’s not necessarily the advanced levels. It’s also at the beginner and at the

intermediate levels. But you’ll see that it changes your overall total reps. So, you’ll see

it once you get into the workout guide and really take a good hard look at it. But, you’ll

incorporate different levels of exercise.

Now, you’re gong to do these CTF Pyramids twice a week, on Day One of your exercise

routine and on what I call “Day Five.” So, your, the course CTF Program is a three-day

training week. You’re going to do pyramids on Day One. Day Two is an off day. Day

Three is a different type of exercise we’re going to talk about. Day Four is an off day.

And then Day Five is your last CTF Pyramid which focuses on different muscle groups.

So, you’re going to do CTF Pyramids twice a week, twice a week. Okay.

Now, strength training at this next level here, the other type of training that we’re going

to talk about is, or the next one we’re going to talk about is what I call, it’s similar to high

intensity interval training, but it’s called “low intensity interval training.” And it’s the

same type of a structure where you’re doing intervals of different exercises. And you’re

going to do low intensity interval training three days out of the week. You’re going to do



them immediately after your pyramid training because you’re going to do three 5-minute

sessions of low intensity interval training immediately after your pyramid training.

Now, don’t worry about taking notes on all this stuff because I spell it out step-by-step in

the workout guide that you can download from the page that you’re looking at here or

with this program, all right. So it’s all laid out. I even have sample training sessions in

there for you. But here’s another benefit of the body weight training. Because when you

do strength training, you’re actually mobilizing fat from the strength training. Strength

training is actually very, very effective at burning body fat in the way that, here’s what

happens. When you start lifting weights, remember you’re tapping into mostly muscle

glycogen.

But I want you to think about the conversation that happens inside your body. So,

basically you’re burning body fat throughout the day. It’s kind of trickling here and

there. But then you start really doing like your push-ups, your sit-ups and these types of

exercises. And what happens is your body starts, really starts using up that glycogen. So,

think about the conversation that happens. So, glycogen is basically saying, hey, you

know what I’m not going to be able to last all that long here as we’re doing this, you

know with all these push-ups and stuff. So, I’m going to need some additional fuel

source here when I start running out of fuel here.

So, fat, it takes fat, it takes body fat, remember it takes body fat longer to metabolize at

higher intensity levels. But, your exercise basically tells your body, hey you better start

mobilizing fat now. You might, you better start breaking it down now because it takes

longer to use it for body fat, I mean, I’m sorry, to use it for fuel. So, start the process of

melting away the fat now because I’m going to need to use it once my muscle glycogen is

all used up, all right. That’s kind of a simplified approach, but that’s what happens.

So, as you start doing your pyramid training and your strength training, you’re going to

start to mobilize that body fat. But here’s where things go wrong for the bodybuilder

types. Because when you’re doing the strength training, your muscles are going to get all

pumped up. And bodybuilders love that pumped up feeling. Okay. That pump is really

just, it’s the contraction of your muscle fibers have basically put up a dam in your

muscles and all the blood gets backed up and the water and the lactic acid and it all starts

getting filled up in the belly of your muscles. And it gives you that filling like your

muscles are going to pop right through your skin. That’s a great feeling, great feeling.

But it’s short lived.

But here’s what happens is that when your body metabolizes that fat for fuel that’s

getting released into your body but it gets blocked up in your muscles in this pump. So,

because you’re all pumped up your body’s going to re-assimilate all of that fat. Okay.

So, you’re not going to be able to flush that through your system and get rid of it because

of the strength training that you did. So, your low intensity interval training and by that I

mean, you’re doing it at 65% of your VO2 max. Remember that’s what burns the body

fat the best, so that low to medium intensity level.



And then you’re going to do different exercises instead of just doing 15 minutes of

jogging for example. You’re going to do five minutes each of three different types of

exercises. And I have exercise tables in the workout guide. So, you don’t need to worry

about that. You can choose from those tables. It’s all laid out for you there. But let’s

say that we do five minutes of jogging on a treadmill or just jogging around the block and

then we do five minutes of jumping rope and then we do five minutes on a stationary

cycle, for example, before I come back and do five more minutes of jogging, either way.

It doesn’t matter.

But because you’re changing up what you’re doing, your body is going to get more of a

full body fat burning. It’s going to mobilize the fat release throughout your body. It’s

going to allow you whatever exercise you did, it’s going to allow you to flush that blood

back through. It’s going to help increase your heart rate, which is going to flush away

that really solid pump that you had. It’s going to help un-release the dam so to speak, so

you can get that circulation going in your body again and start getting rid of that great fat

burning that you did when you were doing your strength training. Okay, so that’s one

time you’re going to use low intensity interval training is immediately after your pyramid

training.

The other time that you’re going to do it, is during, well, actually, as part of what we’re

going to go into here which is the next one, which is circuit training. Okay. So, we can

go ahead, we can go ahead and get into that now because that’s the next one.

One day out of the week what I call “circuit training.” And we did this in the military.

And how we did this in the military was we would have different stations set up around

the base. So, let’s say it was about two to three miles long in the military and there

would be a different instructor at a different station about every, let’s just say every

quarter of a mile. And you would start out. You would go in teams usually of about two

to four people. And you would start out. The first team would go and you would jog to

the first station. So, quarter mile down the road you’d stop and that person there would

say, okay, its push-ups. And you would do as many push-ups as you could until you hit

muscular failure.

And then when your group was done you left that station and you went to the next

station. When you got to the next one, it might be sit-ups. And you knock out as many

sit-ups as you can and then when your group is done, you jog to the next station. And

everybody kind of goes in these small teams and you go from station-to-station and you

do a low intensity exercise in between there by jogging from station-to-station.

Well, that’s similar to what we’re going to do in the Combat the Fat Program. And what

I call “CTF Circuit Training,” okay. And it works like this. It works like this. Basically,

what you’re going to do is you’re going to start out with a warmup because I want you to

get a little bit warmed up. You’re going to do a low intensity exercise of a warmup. And

then you’re going to do five minutes of a cardio type exercise at a 65% VO2 max.

You’re going to let’s say job around a track or job on a treadmill for five minutes. Okay.



So you’re going to do this for five minutes. And then you’re going to stop and you’re

going to do a certain exercise. Now, we’re going to take the first one, let’s say the first

one is push-ups. So, you’re going to knock out as many push-ups as you can at the end

of those five minutes. You’re going to go until you hit failure, until you can’t do any

more push-ups. And then you’re going to get up and you’re going to go back to another

five-minute session of your exercise.

Now you can do this all using the same type of exercise. You can do this on the treadmill

or jogging if you want to. You can also mix it up if you want to as far as what you want

that exercise to be. You can use the exercise tables that are in there. And this is, again, I

go over this in the workout guide as well.

So, you did five minutes of, you did five minutes of 65% of your VO2 max. You stopped

at the end of the five minutes. You did as many push-ups as you possible could, until you

couldn’t do any more. Then you get up. You jog another five minutes. Now, when you

get done doing those push-ups your heart rate is going to be pretty high. It’s going to be

up there pretty high. So, when you’re doing your jogging, you want to get your breathing

down to that 65% of VO2 max as quickly as possible.

So, when you start jogging again, you’re actually, probably going to be going at a

walking pace. I still want you to job, but you’re going to do it at a very, very slow pace

until you bring down your heart rate to where it was before, where you can keep your

mouth closed. You can just breathe through your nose with no problem whatsoever.

You can carry on a conversation. But you want to get your heart rate back down to 65%

of VO2 max.

Then at the end of that next five-minute session you’re going through, you’re going to

immediately go into your next exercise based upon the one that you choose in the

exercise tables in the workout guide. Now, we’re going to say that it’s going to be a

chin-up this time. Okay. So, you’re gong to knock out as many chin-ups as you can until

you reach muscular exhaustion.

Now, I don’t want everybody out there to get to afraid of doing chin-ups or pull-ups.

Because even though I have people, I know I have people in their 50’s and 60’s here, I

have clients who do assisted pull-ups and some that even do regular dead-hang pull-ups I

call them, where you’re using your full body weight. They can do pull-ups. Well, you’re

going to be doing, I have several options for assisted pull-ups, and assisted chin-ups in

the workout guide.

Now, in this workout guide that you downloaded it has exercise descriptions for

everything on there with pictures. So, you’re not going to have to guess at how to do

these things. Including, how to, if you can’t do pull-ups, some other alternatives for you,

how to use self-assisted pull-ups. How you can actually do pull-ups, get the benefit of

pull-ups even though you may not be able to do one pull-up yourself. So, I don’t want

you to worry too much about that. Okay.



So, if you’re doing this and you’re doing the assisted pull-ups you’re going to, if you’re

doing them assisted wise, you want to be able to knock out like you know five, six,

seven, eight, nine, ten if you can do that, all right. But don’t get too hung up on it. The

important thing here is that you focus on just doing the pull-ups or the sit-ups. I mean,

I’m sorry, the pull-ups or the chin-ups. You just want, you want to get your muscles to

where they’re working, where you reach muscular exhaustion. Okay. And as soon as

you’re done with that, again, you’re going to go back into your next five-minute session

again. You’re going to keep doing this for anywhere from 45 minutes to about 60

minutes. Okay. You’re going to do as much as you can out of the workout guide that’s

there.

But this is the CTF Circuit Program and there’s examples of these workouts in your

workout guide. You can follow that. Okay. The last type of training that I’m going to

take you through is just, it’s actually optional training. So, you’re going to do that, CTF

Circuit is actually going to be on Day Three of your workout. So, Day One is your CTF

Pyramid No. 1. Day Two is, can be an off day. Day Three is going to be your Circuit

Training. Day Four can be your off Day. And then Day five is your second Pyramid

using different sets of exercises. And then Day Six and Day Seven can be your off days.

And what I’m going to offer here, if you really want to maximize your fat burning is that

on your off days, on your Day Two, Four and Six, I still recommend you take at least one

day off during the week. But I still recommend that you do that. But if you can on Day

Two, Day Four and Day Six, I want you to do just the low intensity interval training,

okay, just low intensity interval training and I have sample workouts for this as well, but

very basically, all you’re going to do are, you can choose either five-minute sessions or

ten-minute sessions. And you’re going to do different types of aerobic exercise at 65% of

VO2 max. It’s going to be a straight up, fat burning session. You’re not going to try and

work your muscles. Now, remember, you’ve done strength training basically three days

out of the week. You’ve done a full body workout three days out of the week.

And what we’re talking about here is that is going to really maximize your strength

training for the purposes of building, of burning body fat. Okay, the way that it’s

programmed here. That might be different than other bodybuilding type programs. It’s

different than my bodybuilding program. But this is how you strategically use muscle to

maintain it, build it and use it optimally to burn body fat. You have to use it the right

way. Okay.

Now, let’s take a look at the low, level intensity interval training. So, for example, let’s

just say that you’re doing it as a beginner. You’re doing it in five-minute sessions, which

is good. Okay. Let’s say that you get on the stationary cycle for five minutes. You’re

going to do that at 65% of VO2 max. Then as soon as you’re done with that, no rest in

between, let’s say that you do, I have in the workout tables for example, shadow boxing

or light bag work. And this is where let’s just say, that you, you’re basically just

pretending you’re a boxer. But it’s mostly upper body. So, you’re going to alternate

between lower body aerobic exercise and upper body aerobic exercise.



So the first one we did on the stationary cycle is mainly using your legs. So, you’re

going to do that for five minutes. Then you’re going to do something that uses your

upper body. Now, I’m also a fighter. I do martial arts and self-defense. So, I have for

example a punching bag. And all I do, I don’t hit it hard at all because that’s not the,

excuse me, that’s not the purpose. But basically, all I do is I reach out and I keep hitting,

lightly tapping the bag in succession. I do it very, very rapidly, but I don’t do it very

heavily. Now, no you don’t need a bag for this. You can just do this just standing there

pretending you’re a boxer, jab, jab, jab; jab, jab, punch, punch, punch, jab, jab, jab,

punch. You can do this and again you want to watch your breathing pattern because

that’s going to be your determination of how, of what VO2 max that you’re actually at.

Okay.

So, I’ll do the shadow boxing there for another five minutes. Then I may get on the

treadmill immediately after that. And I’ll do another five minutes on the treadmill, which

is a lower, mainly a lower body exercise. You’re mainly using your legs. Then I may

use the jump rope and I’ll do that for five minutes. That’s using my upper body again.

Now, you’re still, with all of these you’re using upper body, and lower body, but you’re

primarily using one over the other, right. Okay. So, then after five minutes of jumping

rope, I may get back on recumbent bicycle which is one where you’re seated. You’re

kind of reclining a little bit and using that. Not the greatest one, but it’s okay.

And then from there let’s say I do what we call in the military “side straddle hop,” which

you might know as “jumping jacks”. And I’ll do that for another five minutes. So, what

I did was, I’ve focused on burning whole body fat around my body, mobilizing body fat

from all around my body by alternating between lower body and upper body. And I

don’t give my body a chance to become efficient at either one of them by switching up

between upper and lower body you allow your body to keep guessing. And it’s because

of that, because you’re switching back and forth you’re going to mobilize more overall

body fat for fuel, very, very powerful, very powerful.

So, if you’re really serious about burning body fat you would do this workout as often as

you can on your off days. I mean, what I mean by that is if you can do, if you can add

one of these to your training week, say you’re working out four days instead of three,

you’re going to do better, if you can add it to two days, great. If you can do this for three

days to give you a full six day training program, that’s what is going to be your optimum

training package for burning body fat in the gym. Okay.

Still again, I want you to take a seventh day off. You have to take a day off, all right. So,

give yourself that rest and recuperation. It’s going to actually help you burn body fat

more by giving yourself that recovery time. But these, this session is going to be killer.

You’re going to love this, all right. So, that is the CTF Program. That is the CTF

Program. Okay.

Now I did get quite a few questions in from the session, but we’ve gone over a lot tonight

and I don’t want to, I know you’ve got to digest this stuff. You’ve got to digest this stuff.

So, what I want you to do, you’re, actually your assignment is to download the workout



guide. Again, I have different exercise levels in there for every single level of fitness and

for people with different levels of abilities whether you have a lot more weight on your

body or whether you were older, you can start at these bigger levels. And I’ve laid it all

out for you in there. It’s written step-by-step.

So, I don’t want to go into too much here because I’m afraid I’ve already kind of hosed

you down with a fire hydrant. And I want to make sure that you have time to digest this.

So, I think what I’m going to do is I’m going to hold onto these other questions and I’m

either going to do them tomorrow night or include them in the last session that we do.

Okay.

So, I apologize for those of you that were listening tonight and you were getting these

questions, but I think it’s going to be more of a marathon session if I do that and I’ve

already gone over so much already. So, I want to give you time to digest the workout

because I know it’s a huge part of what people were looking for and I want you to really

go through this, okay.

So, that’s going to be all for tonight’s session.

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