The Fat Extinction Primer System will get your body ready to get

the absolute best fat loss results possible when you start using

the Fat Extinction Program. This routine is designed to get the

metabolic momentum needed to make dramatic fat loss in no

time from the Fat Extinction Program.

The main purpose of the Fat Extinction Primer System is to

create metabolic momentum. In other words, with this Primer

System you will jump start all of the body fat loss systems that

may have been lying dormant for years; such as the thyroid

system, the hypothalamus/pituitary axis system, and other

energy production systems. By doing this routine you will be

manipulating your body’s hormonal scenario in such a way that

fat will start to be used for energy. This, in conjunction with the

fact that the routine is designed to get your joints and your

muscles conditioned to benefit the most from the Fat Extinction

Program, makes this routine an invaluable tool to getting the best

results possible from Fat Extinction.

This routine is to be used for four weeks as that is the time it will take to get these systems

moving again optimally. After these four weeks, you need to up the intensity and get on the Fat

Extinction Program that pertains to you (there is a Fat Extinction Program for Males and one

specifically designed for the needs of Females) in order to continue losing body fat at an

accelerated rate without the dreaded weight loss or sculpting plateaus that plague 99% of the

people.

 

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!

PRECAUTIONS

• You should always consult a physician before starting any fat reduction and training program.

• If you are unfamiliar with any of the exercises, consult an experienced trainer to instruct you on the proper form and execution of the unfamiliar exercise.

• The instructions and advice presented herein are not intended as a substitute for medical or other personal professional counseling.

• The editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein.

• These precautions should be taken under consideration with all Fat

Extinction products and recommendations, whether implicitly or explicitly stated.

Copyright © 2009 Anthony Alayon All Rights Reserved 

W

Let’s Get Started…  Let’s Get Started…

Why Weight Training? 

Believe it or not, while cardiovascular exercise is a good tool to burn some extra calories and get in great cardiovascular shape, it does nothing to increase your body’s metabolism permanently or to help you tone your physique! If you want to create a state of metabolic momentum, weight training needs to be your main exercise along with some aerobics used as a supplementary exercise that enhances your cardiovascular system, your recovery from your weight training workouts and also increases your caloric expenditure.

It has been scientifically proven that subjects who embark on programs of this nature lose much more weight than those who just  embark in an aerobics only program.  DO YOU WANT TO KNOW  HOW MUCH?  As much as three times more body  fat is actually lost during a program  that combines weight training  with aerobics!  And on top of  that lean muscle, which serves  to give your body shape and also to  increase your metabolism, is gained at the  same time!!!! 

People who only diet and do aerobics end up as a skinnier fat version of themselves. Because no weight training was done, muscle is lost and as a result the metabolism slows down. Thus, when people who fall in this category increase their calories a bit, they start to regain the weight. And as I mentioned earlier, their body never looks hard and fit. However, consider the people that do embark on a program composed of weight training with some aerobics at the end. Performing the aerobics after the weight training will dramatically increase fat loss since the weight training will burn off most of the glycogen (stored carbohydrates) and thus, the only fuel source available to the body will be fat. In addition, as the weight gets lost, muscle is gained, which in turn not only increases the metabolism permanently, but also tones up the body. As you gain more muscle, your body shape gets better and fat loss becomes even easier since your metabolism is getting faster. When you reach your weight loss goal, maintaining the shape is easy since the metabolism will be operating in high efficiency! So as you can see, muscles are your best fat fighting allies and they are the key to permanent weight loss (Fat Extinction!). In addition, you will sport the hard looking and lean physique you have always been dreaming off.

________________________________________________________

Won’t Weight Training Make Me

Gain Weight? “Now, this is all fine and well, but won’t weight training make me gain weight?” you may ask. I think it is important that I discuss the difference between the sorts of weight that one can lose. Our main interest is losing fat weight. However, your body weight is also made up from organ weight, bone weight, water weight, etc. It is of utmost importance that the weight we lose only comes from fat and any excess water and glycogen. And please notice that I said: “EXCESS”. You do need some water weight, some glycogen and even some fat weight, believe it or not! Muscle weight needs to be maximized. Why? Because muscle is your biggest Fat Extinction Ally! Muscle is the biggest fat fighting machine as this tissue requires calories in order to exist. Because of its high metabolic activity, muscle helps you in the fight against fat as at the same time they provide you with the pleasing body shape that will give guys a strong and hard look and women a lean and sexy look! Muscle Weight Should Be Maximized At All Times as

Fat Weight Should Be Minimized! If you only diet and perform cardiovascular exercise without weight training, most of the weight lost (about as much as 40% of the weight loss) may come from sources other than fat! The weight loss may be in the form of muscle tissue (which in turn lowers your metabolism!), bone loss, and water. In order to maximize fat loss, weight training is ESSENTIAL! So if you see that once you embark in a weight training program you are not losing scale weight but you see your clothes feeling much looser after a week, you know for sure that you are gaining muscle weight while losing fat weight at the same time! After a couple of weeks at the most, the scale weight will start to come down as the more lean muscle you gain, the easier it is to lose fat weight!

Common Terminology 

Before I move forward, I would now like to discuss some common exercise terminology that you will need to understand in order to make the most use of the information in this chapter. Sets: A collection of repetitions that you perform on a particular exercise that you do until you reach failure without having to break perfect form. There are many different types of sets you can perform which will help you to reach your desired goals. Depending upon your goal will determine the number of sets you perform but typically 2-5 sets per exercise will be just fine (and don’t worry because I have spelled out the routines for you). Also when performing each set always make sure that you are using perfect form. I am a living proof that perfect form is best. I used to cheat and bend my back on flat bench press and I got some results, but when I practiced perfect form I got some of the best results I have ever seen. Repetitions: The definition of a repetition is the number of times that you do a particular exercise. For instance, if you were to grab a dumbbell and lift it up to nearly your chin and then go down to your starting position that would be considered one repetition. It is safe to stay between 6 to 15 repetitions, as this is an amount of weight in which you can stabilize and do not have to strain or worry about pulling anything. One thing to take note of is that you can train your forearms, calves, and abdominal muscles with higher repetitions as they are used more often in everyday life than most other body parts.

 

The Fat Extinction Primer System 

  

Without further ado, here is the Fat Extinction Primer System workout that will jolt your metabolism into high gear by giving you the metabolic momentum that you need. If you follow this system in conjunction with the nutrition information I have provided you with, I GUARANTEE YOU that you will be well on your way to FAT EXTINCTION!

(4 Days/Week Workout Routines)

4 Week Schedule Summary

   Monday    Chest/Traps/Calves/Abs & Cardio   Tuesday    Biceps/Hamstrings/Abs & Cardio   Wednesday   REST   Thursday     Back/Triceps/Abs & Cardio   Friday    Shoulders/Quadriceps/Abs   Saturday     REST   Sunday     REST 

Week 1: Monday Monday: Chest/Traps/Calves/Abs

Exercises Repetitions Sets Rest

Dumbbell Bench Press

15-20 1 1.5 minutes

Dumbbell Incline Press

15-20 1 1.5 minutes

Dumbbell Flyes

15-20 1 1.5 minutes

Shoulder Shrugs w/dumbbells

15-20 1 1.5 minutes

Dumbbell Calf Raises

15-20 1 1.5 minutes

Seated Calf Raises

15-20 1 1.5 minutes

Crunches

As many as you can with good

form 1 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 1: Tuesday Tuesday: Biceps/Hamstrings/Abs

Exercises Repetitions Sets Rest

Dumbbell Curls

15-20 1 1.5 minutes

Seated Concentrated Curls

15-20 1 1.5 minutes

Hammer Curls

15-20 1 1.5 minutes

Lying Leg Curls

15-20 1 1.5 minutes

Seated Leg Curls

15-20 1 1.5 minutes

Wide Stance Leg Press Pressing w/ Heel

15-20 1 1.5 minutes

Knee-Ins

As many as you can with good

form 1 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 1: Thursday

Thursday: Back/Triceps/Abs Exercises Repetitions Sets Rest

Wide-Grip Lat Pull Downs to Front

15-20 1 1.5 minutes

Low Pulley Rows

15-20 1 1.5 minutes

Closed Grip Pull Downs

15-20 1 1.5 minutes

Seated Over The Head Dumbbell Triceps Extensions

15-20 1 1.5 minutes

Triceps Push Downs with a V-Bar

15-20 1 1.5 minutes

Reverse Triceps Push-Downs 15-20 1 1.5 minutes

Crunches

As many as you can with good

form 1 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 1: Friday

Friday: Shoulders/Quadriceps/Abs Exercises Repetitions Sets Rest

Dumbbell Shoulder Presses

15-20 1 1.5 minutes

Rear Delt Machine

15-20 1 1.5 minutes

Seated Side Lateral Raises

15-20 1 1.5 minutes

Leg Extensions

15-20 1 1.5 minutes

Leg Presses

15-20 1 1.5 minutes

Squats (either Dumbbell or Barbell)

 Dumbbell Barbell

15-20 1 1.5 minutes

Knee-Ins

As many as you can with good

form 1 1.5 minutes

Wednesday, Saturday & Sunday Week 1

Rest & Relax

Week 2: Monday Monday: Chest/Traps/Abs

Exercises Repetitions Sets Rest

Dumbbell Bench Press

15-20 2 1.5 minutes

Dumbbell Incline Press

15-20 1 1.5 minutes

Dumbbell Flyes

15-20 1 1.5 minutes

Shoulder Shrugs w/dumbbells

15-20 1 1.5 minutes

Dumbbell Calf Raises

15-20 2 1.5 minutes

Seated Calf Raises

15-20 1 1.5 minutes

Crunches

As many as you can with good

form

2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 2: Tuesday 

Tuesday: Biceps/Hamstrings/Abs Exercises Repetitions Sets Rest

Dumbbell Curls

15-20 2 1.5 minutes

Seated Concentrated Curls

15-20 1 1.5 minutes

Hammer Curls

15-20 1 1.5 minutes

Lying Leg Curls

15-20 2 1.5 minutes

Seated Leg Curls

15-20 1 1.5 minutes

Wide Stance Leg Press Pressing w/ Heel

15-20 1 1.5 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 2: Thursday Thursday: Back/Triceps/Abs

Exercises Repetitions Sets Rest

Wide-Grip Lat Pull Downs to Front

15-20 2 1.5 minutes

Low Pulley Rows

15-20 1 1.5 minutes

Closed Grip Pull Downs

15-20 1 1.5 minutes

Seated Over The Head Dumbbell Triceps Extensions

15-20 2 1.5 minutes

Triceps Push Downs with a V-Bar

15-20 1 1.5 minutes

Reverse Triceps Push-Downs

15-20 1 1.5 minutes

Crunches

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 2: Friday Friday: Quadriceps/Abs

Exercises Repetitions Sets Rest

Dumbbell Shoulder Presses

15-20 1 1.5 minutes

Rear Delt Machine

15-20 1 1.5 minutes

Seated Side Lateral Raises

15-20 2 1.5 minutes

Leg Extensions

15-20 1 1.5 minutes

Leg Presses

15-20 1 1.5 minutes

Squats (either Dumbbell or Barbell)

 Dumbbell Barbell

15-20 2 1.5 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Wednesday, Saturday & Sunday Week 2

Rest & Relax

Week 3:Monday Monday: Chest/Traps/Calves/Abs

Exercises Repetitions Sets Rest

Dumbbell Bench Press

13-15 2 1.5 minutes

Dumbbell Incline Press

13-15 1 1.5 minutes

Dumbbell Flyes

13-15 1 1.5 minutes

Shoulder Shrugs w/dumbbells

13-15 1 1.5 minutes

Dumbbell Calf Raises

13-15 2 1.5 minutes

Seated Calf Raises

13-15 1 1.5 minutes

Crunches

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 3: Tuesday Tuesday: Biceps/Hamstrings/Abs

Exercises Repetitions Sets Rest

Dumbbell Curls

13-15 2 1.5 minutes

Seated Concentrated Curls

13-15 1 1.5 minutes

Hammer Curls

13-15 1 1.5 minutes

Lying Leg Curls

13-15 2 1.5 minutes

Seated Leg Curls

13-15 1 1.5 minutes

Wide Stance Leg Press Pressing w/ Heel

13-15 2 2 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 3: Thursday Thursday: Back/Triceps/Abs

Exercises Repetitions Sets Rest

Wide-Grip Lat Pull Downs to Front

13-15 2 1.5 minutes

Low Pulley Rows

13-15 1 1.5 minutes

Closed Grip Pull Downs

13-15 1 1.5 minutes

Seated Over The Head Dumbbell Triceps Extensions

13-15 2 1.5 minutes

Triceps Push Downs with a V-Bar

13-15 1 1.5 minutes

Reverse Triceps Push-Downs

13-15 1 1.5 minutes

Crunches

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 3: Friday Friday: Shoulders/Quadriceps/Abs

Exercises Repetitions Sets Rest

Dumbbell Shoulder Presses

13-15 1 1.5 minutes

Rear Delt Machine

13-15 1 1.5 minutes

Seated Side Lateral Raises

13-15 2 1.5 minutes

Leg Extensions

13-15 1 1.5 minutes

Leg Presses

13-15 1 1.5 minutes

Squats (either Dumbbell or Barbell)

 Dumbbell Barbell

13-15 2 1.5 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Wednesday, Saturday & Sunday

Week 3

Rest & Relax

Week 4: Monday Monday: Chest/Traps/Abs

Exercises Repetitions Sets Rest

Dumbbell Bench Press

13-15 2 1.5 minutes

Dumbbell Incline Press

13-15 2 1.5 minutes

Dumbbell Flyes

13-15 1 1.5 minutes

Shoulder Shrugs w/dumbbells

13-15 2 1.5 minutes

Dumbbell Calf Raises

13-15 2 1.5 minutes

Seated Calf Raises

13-15 1 1.5 minutes

Crunches

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 4: Tuesday Tuesday: Biceps/Hamstrings/Abs

Exercises Repetitions Sets Rest

Dumbbell Curls

13-15 2 1.5 minutes

Seated Concentrated Curls

13-15 2 1.5 minutes

Hammer Curls

13-15 1 1.5 minutes

Lying Leg Curls

13-15 2 1.5 minutes

Seated Leg Curls

13-15 1 1.5 minutes

Wide Stance Leg Press Pressing w/ Heel

13-15 2 2 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 4: Thursday Friday: Shoulders/Calves

Exercises Repetitions Sets Rest

Wide-Grip Lat Pull Downs to Front

13-15 2 1.5 minutes

Low Pulley Rows

13-15 1 1.5 minutes

Closed Grip Pull Downs

13-15 2 1.5 minutes

Seated Over The Head Dumbbell Triceps Extensions

13-15 2 1.5 minutes

Triceps Push Downs with a V-Bar

13-15 2 1.5 minutes

Reverse Triceps Push-Downs

13-15 1 1.5 minutes

Crunches

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Week 4: Friday Thursday: Back/Triceps/Abs

Exercises Repetitions Sets Rest

Dumbbell Shoulder Presses

13-15 2 1.5 minutes

Rear Delt Machine

13-15 1 1.5 minutes

Seated Side Lateral Raises

13-15 2 1.5 minutes

Leg Extensions

13-15 2 1.5 minutes

Leg Presses

13-15 1 1.5 minutes

Squats (either Dumbbell or Barbell)

 Dumbbell Barbell

13-15 2 1.5 minutes

Knee-Ins

As many as you can with good

form 2 1.5 minutes

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Wednesday, Saturday & Sunday Week 4

Rest & Relax

Week 5: BEGIN