Fast Start Fat Loss

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Fast Start Fat Loss!
by Michael Morelli Jr
Consult and get your physician’s permission before starting any exercise program or altering your
diet. The programs and information expressed within this book are not medical advice, but for
educational purposes only. This program is designed for healthy individuals over the age of 18.
If you are taking any medications, you must talk to your physician before starting any exercise
program, including BodyBurn. If you experience any lightheadedness, dizziness, or shortness of
breath while exercising, stop the movement and consult a physician.
The author is not responsible in any manner whatsoever for any injury or health condition that may
occur through following the programs and opinions expressed herein. Dietary information is
presented for informational purposes only and may not be appropriate for all individuals.
The editors and publishers advise readers to take full responsibility for their safety and know their
limits. The ideas represent the author’s opinions and are solely for informational and educational
purposes.
No part of this book may be used or reproduced in any manner whatsoever without written
permission except in the case of brief quotations utilized in articles and reviews.
Copyright ©2013 morellifit LLC. All rights reserved.
Table Of Contents!
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Introduction
Most Diet Programs are FADS
Most Diet Programs Ignore Health
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How I Lost 27lbs of Fat in 113 Days
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Weight Loss Philosophy
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Form
Consistency
Intensity
Progression
Recovery
Diet & Supplements 101
What is a diet?
How Often Should I Eat?
What Should I Eat?
3 Hour Rule
How Much Protein Should I Consume?
When Should I Take Supplements?
Recommended Water Intake
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Training For Fat Loss
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The Workout
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ThrustR
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Squat
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Lateral PushUp
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Wall Sit
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Russian Twist
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Mountain Climber
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SitUp V
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Plank
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Let’s Get Fit Together
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Introduction!
Thank you for signing up to read this workout and diet program.
If you follow my Fast Start Fat Loss program you will lose weight and gain
REAL HEALTH. You will feel energetic all day, and finally get a physique
that you can be proud of.
You will gain lean muscle, strength, and endurance. You will reduce your
waist line, gain a flat, toned stomach and burn fat all over your body.
Your friends and family will be shocked at your transformation and you
will never be shy about showing off your new body.
If you follow my program, I guarantee you the results I have promised.
For whatever reason, at this point in your life you decided to give ME a try.
I think this will prove to be a turning point in your health and fitness
journey.
I know that you just want to get started, so I haven’t created a long
introduction. There are a few ideas that I’d like you to keep in mind.
What you are about to read are the exact type of workouts and diet
principles I used to lose 27 pounds of fat in 113 days. I didn’t starve myself
or go to extremes.
You should know something else: I don’t have exceptional genetics. I
didn’t have a nutritionist helping me, and at the time I didn’t have great
will power either.
BUT I can follow a plan. And that’s all you need to do too.
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When speaking to clients and people on social media, I find that there are
some core myths that prevent them from losing weight. These are some of
the roadblocks that you need to overcome.
Most Diet Programs are FADS!
!There are tons of “lose fat fast” programs on the Internet, and most of
them require you to starve yourself, completely cut out carbs and/or take
a magic potion or pill in order to see results.
You have probably tried some of these diets and failed?
Those are dangerous diets and unsustainable. Trust me, I’ve been there and
done that.
If you follow those diets it’s likely you will gain all the weight back, and
more. It’s usually because the diet programs aren’t centered around real
health and nutrition. Your goal should be, to take the diet and turn it into
an eating lifestyle.
Any program that claims major fat loss can happen overnight will advise a
diet that is simply NOT sustainable.
The program I present here is based on REAL HEALTH. This is a basic
principle in everything I create and I ALWAYS hold true to this.
Most Diet Programs Ignore Health!
!Without health, you have nothing. And more often than not, our health
only becomes valuable once we begin to lose it. Many diet programs only
focus on short-term weight loss, but this brings long-term health risks.
You might be muscular or you might be lean, but without real health, life
becomes tough, age comes quickly, often with, sickness and disease.
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If you follow my Fast Start Fat Loss program you will begin to realize what
I mean by REAL HEALTH, and in doing so you are going to lose weight. You
are going to put together a physique that you can be proud of.
Let me share a little of my own struggle with weight loss and how I finally
overcame it.
How I Lost 27lbs of Fat in 113 Days!
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I am a pretty normal guy who reached a point where I had to figure out
how to get the health and physique I always dreamed of (after years of
below average results).
Like many people, I dabbled with fitness programs, diets and health
regimes for many years without much success. I would lose weight over a
30-day period, but then gain it back shortly afterwards.
Like a lot of people, I was frustrated by the lack of results. I was ready to
give up.
In one last attempt I implemented something much different than
anything I had tried before. I had done the cardio thing and I had lifted
weights before, but never together at the same time.
I began what some people call high intensity training, but with my own
twist based on years of personal experience. If you knew me, you'd know I
love to take things and make them better. And that's exactly what I did.
It worked!
I lost 27 pounds of fat, and reduced my body fat from 24% to 10% in 113
days.
I knew if I could do it then I could show others how to do it also. And
that's exactly what happened.
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This is what led me into the fitness industry. I got certified and starting
taking on clients. Coaching other people is a passion and my mission is to
help a million people get into the best shape of their life.
My goal is to coach and pass my knowledge and passion for health on to
my clients and readers. Health and wellness are my life. The methods I
share are the very same methods I use every day to train, eat, and stay fit
the natural way.
I have extremely high standards, and think my programs are the best in
the world. I believe you will get tons of value from them.
Put this information into action and please keep me updated. I always
enjoy hearing from clients and readers.
To your success,
Michael
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Weight Loss Philosophy!
My feeling on effective training is simple, “Keep the body guessing, keep
the body changing”. This is also known as muscle confusion. This
approach works for fat loss as well.
This is the key to unlocking your body’s full fat loss potential.
My approach focuses on 5 key elements. I believe these are the critical
elements that make all the difference in burning fat, as well as building
and sustaining lean muscle tissue.
Initially I’d like you to work on perfecting the first three.
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Form!
Form is non-negotiable and a prerequisite before being able to attack the
next element. Without correct form we cannot be efficient and we open
ourselves up to injury.
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Consistency!
Consistency and form are like brother and sister. Once you have the form
down for a particular exercise, consistency says your first rep should look
as good as your last.
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Consistency means nothing if your form is consistently incorrect.
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I certainly realize fatigue sets in after a number of reps and therefore
muscles may begin to compensate for other muscles, however, it’s crucial
to make every attempt, to correct course.
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Before you increase intensity it’s important that you are performing the
exercises with good form on a consistent basis.
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Intensity!
Intensity refers to how hard you are working during a given period of time.
There are two basic ways to measure exercise intensity; how you feel and
your heart rate.
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Studies indicate that your perceived exertion correlates with your heart
rate. In other words, it’s likely that if you think you’re working hard,
chances are your heart rate is elevated.
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However, before you are ready to increase intensity, I absolutely need
consistent form from you first. Once you have these two pieces in line,
every round and every rep should be performed at maximum intensity.
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Every time you push yourself, complete another workout, you force your
body to adapt.
As your mind and body adapt, you will be able to perform more reps,
faster, with more focus, better form and consistency.
This is the intensity element.
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Progression!
Progression means you’re increasing the difficulty of your workout by
manipulating one or more of the following:
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I.
II.
III.
IV.
Exercise
Repetition
Resistance
Rest
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You can progress through a number of areas. So many people workout
every day, yet they don’t get the results they want. It’s usually because of
this critical progression piece.
“Keep the body guessing, keep the body changing”.
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I will dive deeper into progression in some upcoming blog posts and
exercise programs. For now, focus on the first three elements. Your
foundation is the primary concern.
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You can’t build anything without a strong foundation.
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Recovery!
Recovery happens when your body is at rest. You absolutely have to rest
your muscles. The newer you are to strength and resistance training the
more rest you need.
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You may think that results take place during training. But the reality is
that the results take place during recovery, providing you are feeding your
body with the proper macronutrients. Don’t worry, I cover nutrition in an
upcoming section.
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It’s just as important to keep your body guessing on the recovery side as
well. So I strongly suggest a workout schedule that consists of 2 days on
and 1 day off during your first 30 days of strength training.
This will ensure that your rest days never fall on the same day, week after
week.
Now that we have covered the 5 key elements for efficient training, let’s
go over, diet and supplementation strategy.
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Diet & Supplements 101!
You cannot overlook diet and supplementation. It is different for everyone
because each of our needs are different.
What is a diet? !
Diet is referred to as the sum of food consumed by another person or
other organism. We are essentially all on a diet. What that consists of
either moves you toward your goal of optimum health or away.
We all hate the word “DIET”, even me! Unfortunately, when we take the
first step toward a healthier approach to eating that’s what it’s called.
Chances are your friends and family will always call it a diet.
My best recommendation is that you gradually transition from old
destructive eating habits to new healthy ones. Each and every new day is
an opportunity to improve your eating habits, and progress is progress, no
matter how large or small it is.
How Often Should I Eat?!
While there is great controversy surrounding this topic, research suggests
5-6 meals a day for those who train regularly. That means you need to
eat every 3 hours on average beginning in the morning with breakfast.
This doesn’t mean eat garbage every 3 hours; it means eat a combination
of quality fats and proteins along with some low glycemic carbs (fruits
and vegetables). This is the recipe for success.
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BREAK-FAST is just as it sounds, you’re breaking the overnight fast. It’s
important to make sure you are eating a well-balanced meal, heavier on
the lean proteins and quality fats within 30 minutes of waking.
The earlier you fire up your metabolism, the earlier it starts to recognize
this process and constantly utilizes the food you consume for fuel rather
than storing it.
What Should I Eat?!
Now that we have set the stage for how often (every 3 hrs) you should
eat, let’s quickly cover good food vs bad food.
It’s a must to stay away from processed foods, refined sugars, and most
grains. If you consume a lot of alcohol, now is a good time to cut back.
Eat This
Not That
Fruits
Grain
Vegetables
Processed Food & Sugars
Lean Meats
Legumes
Seafood
Alcohol
Nuts & Seeds
Dairy
Healthy Fats
Starches
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Let’s assume you wake up around 6:30am and you go to bed around
10:30pm. We are also going to assume that you get 8 hours of sleep on
average every night and that you train around 5:30pm.
Table 1-1
Sample Eating Schedule
7am
3 eggs, turkey bacon, fruit or leafy greens.
10am
protein shake/bar or beef jerky and green juice.
1pm
tuna or chicken salad w/ celery, egg and veggies
4pm
hardboiled eggs, handful of almonds, jerky.
5pm
half a banana or apple w/ almond butter.
530pm
training time.
7pm
protein shake.
8pm
lean meat and vegetables.
* This is a sample eating schedule. Your individual goals as well as your
BMR will determine a more accurate eating strategy.
3 Hour Rule!
After looking at the chart above you’ll notice the meals get cleaner and
smaller the closer it gets to bedtime, taking into account the “3 hour rule”.
In other words, every time you get ready to eat , ask yourself; “What will I
be doing for the next 3 hours”?
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It’s these next few hours that should ultimately determine what’s on your
plate. For more details on timing subscribe to my YouTube channel and
watch How To Diet & Supplement.
How Much Protein Should I Consume?!
Daily protein consumption is and always will be a highly debatable topic.
While there really is no right or wrong answer, recommendations can be
made based on the overall fitness goals, training intensity as well as
weight. Yes ladies, you need protein too!
Table 2-1
Weekly Training Hours
Protein (g)
Weight
Intensity
< 20
.8 - 1.2
x
L
H
> 20
1.2 - 2
x
L
H
Generally speaking most people train 20 hours per week or less. It’s my
recommendation to follow the workouts in this guide, which means you
won’t exceed 20 hours of training.
With that in mind, in order to arrive at the suggested number of daily
protein (g) intake you simply do the following calculation.
Protein (g) * Body Weight (x) = Y = Daily Intake (g)
It’s my recommendation that you use .8 (g) as the number for daily protein
consumption to begin with. As your training intensity increases so will
your protein intake.
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I’ll explain this correlation and go into more detail in an upcoming post.
When Should I Take Supplements?!
I am a strong believer in supplementation, however, it MUST be done with
caution. You must learn if you haven’t already, to read labels. Never put
something into your body without first understanding its ingredients very important!
The timing of supplementation is also important to consider, especially if
you want to maximize the effectiveness and results proper
supplementation can offer.
Based on my experience with nearly every type of supplement on the
market, here is what I recommend in order of importance.
Table 3-1
Supplement
am
Multivitamin
X
Protein
X
Fish Oil
X
Glutamine
X
pm
X
X
Recommended Water Intake!
Last, but certainly not least important, we get to daily water requirements.
I cannot tell you how many times I get asked the question “how much
water should I drink”?
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Most fitness professionals respond with the same answer - “drink 8
glasses”.
The truth is water consumption varies based on a number of factors and
can actually change for the same person one day to the next based on
physical activity, the weather, and even current health conditions.
Did you know adequate water consumption has been linked to the
prevention of a number of diseases; not to mention weight loss?
What does ADEQUATE mean for you?
Take a look at table 4-1. I encourage you to read over it carefully.
Table 4-1
Need Factor
Recommended Water Intake
0.5
Sedentary, no sports or training
0.6
Walk/Jog or light fitness training
0.7
Sports or moderate training 3 times per week
0.8
Moderate daily weight or aerobic training
0.9
Heavy weight training daily
1
Heavy weight training daily + sports, or “2-a-days”
* Multiply your weight (in pounds) by the appropriate need factor above to
calculate the recommended daily water intake (in ounces).
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It’s important that you consume the recommended amount of water
spread out over the course of the day. Do not force it.
Now that we have discussed the nutrition component, let’s take a look at
the exercise piece.
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Training For Fat Loss!
My approach to training is fast, focused and extremely effective. By
implementing my training methods you will become stronger, more
flexible, faster, all while increasing your level of endurance.
I have yet to find a method that’s more effective for burning fat and
maintaining lean body tissue.
You see, with my approach we will recruit more muscle fibers at any given
time, attacking both aerobic and anaerobic capacity. The more muscle
fibers that are called into action the more progress we can make in a
shorter amount of time.
Without going into too much detail, there are two types of muscle fibers;
slow and fast twitch. More often than not, we only train one of them at a
time. Not anymore!
A good comparison to this type of training is CrossFit, however, the degree
of difficulty isn’t even close.
For more training information please visit my blog.
On any given day the workout can be as little as one compound movement
or multiple. The exercises will typically be broken up into circuits.
One time through a circuit is referred to as a “round”
The beauty of these workouts is that you can take and perform them in
addition to strength training and cardio if you want to. Trust me when I
tell you they will kick your butt all by themselves.
Initially I used these very same workouts by themselves. A year later I am
still using them in conjunction with some other strength training
exercises.
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Why?
Simple, because they work!
Subscribe to my YouTube channel before you forget, and never miss
another workout. I will continue to post workouts that address form,
consistency, intensity, and progression.
I may even decide to put together a 90 day program! We shall see... ;)
Let’s take a look at this workout:
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The Workout!
• Start with Circuit A.
• You’re going to perform this circuit 3 times, immediately moving on to
Circuit B for 3 times.
• Keep track of your time. It’s your goal to improve your time with each
consecutive workout, without sacrificing form of course.
• Rest for 60s ONLY at the end of each round. Because you are trying to
improve your time, REST should continue to decrease.
Increase Difficulty!
• If you’d like to increase the difficulty you can do so by increasing the
isometric holds from 30 to as much as 60/90 seconds.
• Or decrease rest time at the end of the rounds to 45s.
• Advanced athletes can also increase the number of rounds from 3 to 4.
Goal!
• Your GOAL is to progress to the most difficult progression of each
exercise. Decrease rest time to 30 seconds per round without sacrificing
form.
• Perform 4 rounds per circuit without sacrificing form, consistency, or
intensity.
• You will effectively be making progress. This is the goal of all goals.
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Circuit A!
Exercise
Reps/Time
ThrustR | BurPee
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Squat | Roman Chair
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Lateral PushUp
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Wall Sit
30s
Exercise
Reps/Time
Russian Twist
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Mountain Climber
30
SitUp | SitUp V
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Plank
30s
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Circuit B!
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For more result driven workouts visit my YouTube channel.
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ThrustR
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Description:
[Step-by-Step Video Instruction]
!This exercise works almost every muscle in your body. It challenges your
cardiovascular system while building muscle and it’s great for conditioning
your core.
• Stand straight, feet about shoulder width apart.
!• Squat down and touch the floor with your hands (A).
!• Jump backward into PushUp position; only your hands and toes are touching the
floor (B).
!• Now return to the crouch position by jumping forward so that your knees are just
outside your arms (A).
• Lastly jump up with your hands above your head.
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Squat !
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Description:
[Step-by-Step Video Instruction]
!This exercise works the hamstrings, glutes, thighs and hips, and is good for
the entire body.
• Stand straight, feet slightly wider than shoulder width apart (A).
!• Lower yourself by bending at the knees (B).
!• Chest stays tall. Your back should stay as flat as possible throughout the entire
movement.
!• Lower yourself until your thighs are just below parallel to the ground (B).
!• Pause for one second and then drive upwards at the heels (B).
• Your knees should never pass the front of your toes during the exercise.
!• Return to starting position (A).
!• That’s one complete repetition.
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Lateral PushUp
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Description:
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[Step-by-Step Video Instruction]
• Position your hands together as if you’re ready to perform a close-grip pushup (A).
!• Bring your right hand out so that your hands are now just wider than shoulder
width apart (B).
!• Perform a pushup by lowering your body until your chest just touches the floor (B).
Your elbows should bend towards your feet.
!• Pause at the bottom (B). Pushup. As you get to the top of the movement move your
right hand back to center starting position (C).
!• Repeat with the left side. Return to the starting position.
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Wall Sit
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Description: [Step-by-Step Video Instruction]
!This is a great exercise for strengthening the quadriceps muscles. It looks
very basic, but it is very demanding. This is an isometric exercise that you
can adapt to any level of fitness simply by extending the duration of the
hold.
• Place your back against a wall with your feet slightly wider than shoulder width.
!• Your feet should be a little ways away from the wall.
!• Lower your hips until your quads are parallel with the floor, or your knees form
right angles (A).
!• Your hands should be out in front of you, not on the wall or your quads (A).
!• Hold this position for the entire duration.
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Russian Twist
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Description: [Step-by-Step Video Instruction]
!This exercise works your entire core. The twisting of the trunk allows you
to target the obliques as well as upper and lower abdominals.
• Sit on the floor. Lift your feet about 6 inches off of the floor (A).
!• Your body should almost form a “V”.
!• Next rotate your trunk from side to side. Use a medicine ball, a kettle-bell, a
dumbbell or even a bottle of water. Lightly touch the floor.
!• Remember, keep your core tight and engaged throughout the exercise.
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Mountain Climber
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Description: [Step-by-Step Video Instruction]
!This exercise is a compound aerobic movement that not only works the
core, but also helps increase aerobic capacity. You will quickly feel your
body working when performing this exercise.
• Start in pushup position; hands shoulder width apart with your feet together.
!• Next drive your left knee up to your elbow (A).
!• Bring your leg back, switch now driving your right knee up to your left elbow (B).
!• Keep your abdominals tight and your butt down as you perform the movement.
!• Switch back and forth between legs, making sure to drive your knees all of the way
up to the corresponding elbow on each repetition.
• Continue to repeat for the desired number of reps.
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SitUp V
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Description:
[Step-by-Step Video Instruction]
!This is very effective for developing the abdominal muscles. This can often
be a challenging exercise, as it requires coordination. It works the lower
abs and the oblique muscles.
• Lie down, back flat on the floor with your arms fully extended above your head (A).
!• Slowly and simultaneously raise your upper and lower together (B).
!• Bring your fingers to your feet to form what looks like a “V” with your body.
!• Contract your abdominals while keeping your legs as straight as possible.
!• On the way down, your shoulders nor your feet should ever touch the ground.
• That’s one repetition.
!• Continue to repeat for the desired number of reps.
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Plank
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Description: [Step-by-Step Video Instruction]
!This is an isometric exercise. It is great for building strength and
endurance in the abs, back and buttocks. It also helps to strengthen the
stabilizer muscles in the body.
• Lie down, stomach flat on the floor.
!• Next rise up, using your forearms and elbows as a base with your feet together (A).
!• Make sure your body forms a straight line, you should be parallel to the floor.
!• Contract the abdominals while keeping your quads and glutes tight.
!• Lastly, make sure to dig your toes into the floor for maximum effectiveness.
• Hold this position for the entire duration.
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Let’s Get Fit Together
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In conclusion, I’d like to take a moment to thank you for reading my book.
It’s my sincere hope that you not only learned some fundamentals for a fit
and happy lifestyle, but that you also decide to apply the knowledge in
this book.
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I know that the information in this book will change your life. All you have
to do is take it and apply it in your life.
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Please understand nothing happens overnight. You sure as heck didn't
create all of the bad habits overnight, so you can’t expect to overcome
them that fast.
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Do This First
!It is my recommendation that you find a pace, a pace that works for you
and your lifestyle. All I ask is that you stay consistent.
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Let’s work in 30 day increments. Set a new goal every 30 days; remember
it should be difficult but attainable.
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If you draw a line in the sand and completely rearrange your diet and
exercise to mimic everything in this book all at once, you are only setting
yourself up for failure.
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It took me 8 months to make all of the changes and substitutions.
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Remember, change takes time and patience. Your success is right around
the corner. The only difference is now you are equipped with the right
information and tools to get there faster without jeopardizing your health.
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Real health is critical. We absolutely cannot ever sacrifice our health for
our appearance, that is a recipe for misery and disaster.
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PLEASE stay in touch with me as you start and endure your journey. I
absolutely want to hear how you’re doing.
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I am serious!
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I can easily be reached through any one of the social platforms and I
encourage you to drop me a message from time to time.
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I welcome your questions--or heck, if you just want to say hi, I’d love that
too!
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Stay the course, be patient, and let’s get fit together!
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Your coach,
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Michael
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https://www.facebook.com/morellifit
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https://twitter.com/morellifit
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http://www.youtube.com/user/morellifit
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http://instagram.com/morellifit
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