7 day fat loss inferno

8/12/2019 7 Day Fat Loss Inferno

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The 7 Day Fat Loss Inferno

Disclaimer

Strenuous physi#al e'er#ise #an be a dangerous a#ti ity& There are inherent

risks in any physi#al a#ti ity, intense (itness training is no e'#eption& Theuse o( pro(essional instru#tion is re#o))ended be(ore entering into anytype o( sport or physi#al e'er#ise& You should be#o)e kno*ledgeable aboutthe risks in ol ed and assu)e personal responsibility (or your a#tions& The in(or)ation #ontained *ithin this )anual )ay or )ay not be a##urate andis open to interpretation&

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net+
http://kettlebellbasics.net/http://kettlebellbasics.net/


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Introduction

Slo*, one1to1t*o1pound1per1*eek, 2politi#ally #orre#t3 (at loss is (ine (or

so)e (olks 4In (a#t, losing *eight in a 2sa(e3, #ontrolled, and )ethodi#al (ashion is *hat)ost (itness e'perts *ould lead you to belie e is the 2best *ay3&

I whole-heartedly disagree.

$y na)e is Forest "an#e& I5) a personal trainer and boot #a)p instru#torbased out o( Sa#ra)ento, C6& I ha e a )aster5s degree in Hu)an$o e)ent, )ultiple industry #erti(i#ations, and nearly a de#ade o(e'perien#e in the (itness industry& $ost i)portantly though, I lost a ton o((at in a short period o( ti)e myself 7 and I8 e gone on to help hundreds o(training #lients do the sa)e& (You can read more about my personal story,if you're interested, at ForestVance raining.com!

The 7 Day Fat Loss Inferno is a progra) I designed to help you do onething, and one thing only/ lose )u#h (at as hu)anly possible in 9 days&

It8s not so)ething that you8ll *ant to (ollo* 6LL the ti)e 4 but it8s a great*ay to ki#k1start your (at loss e((orts 7 *hether you8re getting ba#k into it,or you8re stu#k at a (at loss plateau& 6nd done (or a short period, in the*ay I outline in this )anual 7 you8ll see that rapid (at loss #an be totally

sa(e 7 and totally a*eso)e:

You8ll use kettlebell and body *eight 7 based )etaboli# #onditioning*orkouts, high intensity #ardio sessions, and super #lean eating to shedbody (at (aster than you e er thought possible&

Let8s get started& 6nd good lu#k: You8ll need it ;uat Db* only or *ith kb< 7 to - reps push1up 7 )a' reps 1+

0erform e1ercises bac%-to-bac% without rest2 rest 3 seconds and repeatse)uence total of three times.

(e)uence # pull1up 7 )a' reps 1+ s>uat ?u)p 7 to - reps


+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net
http://kettlebellbasics.net/2012/06/16/kettlebell-warm-up/http://kettlebellbasics.net/http://kettlebellbasics.net/http://kettlebellbasics.net/2012/06/16/kettlebell-warm-up/


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*onditioning finisher body *eight s>uat 7 + reps plank 7 . to G se#ond hold

b* Dor kb< SL L 7 to - reps ea#h leg run in pla#e 7 se#onds


#& (trength day %to &e "erformed one time' kettlebell press 1 1 reps kettlebell s>uat 1 1 reps pull up or body ro* 1 1 reps

0erform e1ercises as a circuit, but rest 3 to 4 seconds between eache1ercise2 rest / seconds and repeat sequence total of ten times .

+ *onditioning work, -cardio. !er(or) two days "er week of high intensity interval training

For both inter al days, you8ll start *ith a (i e )inute *ar)1up atan easy intensity& hen you'll rotate between two differentinter#al wor%outs on alternating days /

Inter al *orkout - 1 / high intensity, / lo* intensity,(i e rounds total

Inter al *orkout + 1 /. high intensity, /. at lo* intensity,ten rounds total Finish ea#h inter al #ardio *orkout *ith a (i e )inute easy #ool1

do*n period !er(or) one day "er week of long/slow/distance -recovery.

cardio Deasy heart rate, J . )ins&, so)ething you en5oy < In total, you8ll do three dayso( 8#ardio8& o these sessions on your

non1strength training days& You8ll *ork out a total o( si' ti)e this*eek&

0 Post workout Finish ea#h *orkout *ith a stati# stret#h o( tight )us#le groups&



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2ercise Descri"tions

Plank

Lay (lat and li(t the hips along *ith the sto)a#h and #hest o(( o( the (loor 7you5ll end up in a !ush =p 7 type body position, but you5ll be resting onyour (orear)s& %e)e)ber, your abs should be bra#ed like you5re bra#ing(or a pun#h in the sto)a#h, your upper and lo*er body should be tight5,and you should be able to breathe nor)ally at the sa)e ti)e&

Push 3"

The basi# ersion o( the !ush1=p is per(or)ed (ro) the toes& Starting (ro)the ground, the body is ni#e and straight, our #hest, hip and thighs allshould be in the sa)e plane& @ur shoulders are pushed do*n and ba#k, ourabs are engaged, and our glutes s>uee ed&

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net9


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Pull 3",$ody 4ow

The !ull1=p is your basi# upper body pull& You #an per(or) this e'er#ise*ith your pal)s (a#ing a*ay or pal)s (a#ing to*ards you& Start *ith ar)s(ully e'tended; dri e the elbo*s to*ards the ground, lead *ith the #hest,and keep the shoulders do*n and ba#k through the top o( the )o e)ent&



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()uat

To per(or) the S>uat, start *ith your (eet bet*een hip and shoulder *idth

apart, and your toes pointed straight ahead or slightly out& Weight is ba#kthrough the heels, #hest is tall, and shoulder blades are pushed do*n andba#k& Sit ba#k as i( you5re sitting on a #hair& The lo*er legs should stay#o)pletely erti#al& I)agine that you are stu#k in #e)ent up to yourknees& Hold a *eight in (ront o( you i( you5d like Das I a) in the photosbelo*< to in#rease the di((i#ulty o( the e'er#ise& You #ould use a *eightplate, a kettlebell, e en a bag o( dog (ood or potting soil 7 ?ust so)ethingto add di((i#ulty to the e'er#ise&

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&netG


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("lit ()uat

The easiest *ay to learn this e'er#ise is by doing it in pla#e *ithout )o ing

the (eet& You #an then progress to alternating (eet, and then a *alkinglunge& To per(or) the Lunge, take a giant step out, *eight should still bethrough the heel, and the knee should be tra#king o er the toe& $ake surethe knee doesn5t #o)e out o er the toe& The lo*er leg position is erysi)ilar to that o( a S>uat&

5$,D$ Press

Start this e'er#ise *ith either a barbell, t*o du)bbells, or t*o kettlebells

at shoulder height& In a true $ilitary !ress, the heels are together, legs arestraight, abs are engaged, glutes are tight and shoulders are pushed do*nand ba#k& !ush the *eight straight up o er your head so that you (inish*ith your ar)s dire#tly by your ears at the top&

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net-


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()uat 6um" %not "ictured'

This e'er#ise is ?ust like a body *eight s>uat 7 you8ll ?ust add a ?u)p:

(LDL %(ingle Leg Deadlift'

The )e#hani#s o( a SL L are ?ust like a regular deadli(t 7 the e'er#ise issi)ply per(or)ed on one leg&

Begin the e'er#ise by balan#ing on one leg& Keeping the ba#k (lat, theshoulders lo#ked ba#k and the abs bra#ed, des#end into a deadli(t position&Think about leading *ith the ba#k leg& !ause (or a )o)ent at the botto)o( the )o e and then s>uee e the glute o( the do*n leg to return to thestarting position o( the e'er#ise&

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net--


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""If you find the info in this manual helpful, I'#e listed some additionalresources I'#e created to help you reach your ultimate fitness goals at the

end. $a%e sure to chec% 'em out.""

eal Planning

This is a super )uic% start plan ; it8s not intended to be long1ter), but(ollo*ed #losely, it will hel" you lose tons of fat in the ne2t 7 days

$reakfast

-1+ *hole eggDsues and li es 7 *eight loss o( pounds or )ore, (or e'a)ple 7 allha e had their (itness goals #rystal #lear to the) and as one o( their li(e8s

top priorities&

Sit do*n and de#ide e'a#tly *here you *ant to be 7 *hat are you *orkingto*ardsM Fat lossM $us#le gainM What areas o( your body do you *ant to(o#us onM o you *ant to run a k or - kM o a triathlonM

Be spe#i(i#& !aint a pi#ture in your )ind& !ut your goals up in your house,your #ar 7 e ery*here you #an see the) and kno* you8ll stop at nothing toa#hie e the)&

On Intensity

Intensity and results are dire#tly proportional& That is, i( you *ant results,you ha e to *ork hard& !lain and si)ple&

For these ne't se en days, get laser (o#used, (ollo* the instru#tions in thisguide to a 8T8, gi e the *orkouts all you8 e got, and you8re guaranteed to)ake so)e a*eso)e progress&

Let8s be honest 7 hard *orkouts are going to be un#o)(ortable& Ho*e er,i( you #an learn to link the short1ter) pain o( dis#o)(ort *ith the long1ter)pleasure o( rea#hing your goals, you8re in the )oney& This is )any ti)esthe (inal pie#e o( the pu le that8s )issing and keeping you (ro) gettingthe results you should be&



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Taking 8ction

This is, >uite ob iously, the most important part *! !lanning out *hatyou8re going to do is #riti#al 7 but you gotta go out and get )o ing to )akeso)e progress: So go and get started asap:



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*onclusion

So)e (olks >uestion i( rapid (at loss is really possible& It is: 6nd the si)pleplan outlined in this )anual is your ans*er&

Thanks (or reading, and look (or*ard to hearing your su##ess story 1

Forest "an#e, $S, %KC II



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8dditional 4esources

I( you (ound this progra) help(ul, here is a list o( so)e additional

resour#es I ha e #reated that #an help you rea#h your ulti)ate (itnessgoals/

The . ay %apid Fat Loss Kettlebell Solution 1 The . ay %apid Fat LossKettlebell Solution is the ulti)ate guide to losing *eight, leaning do*n and

2getting it ba#k3 7 *ith kettlebells: Net a tough, (un, e((i#ient, e((e#ti e,and #o)plete . day *orkout based on )y spe#ial kettlebell #o)bo)ethod&

OP Http/00. daykettlebell(atlosso)

The - Q- Kettlebell Solution 1 - *eeks& - e'er#ises& - *orkouts totrans(or) your body, blast body (at, gain lean )us#le and get your oldbody ba#k 7 using ?ust kettlebells and your o*n body *eight&

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Ao Ny)M Ao E'#use: 1 This #o)plete body *eight 7 based *orkout syste)details -+ *eeks *orth o( *orkouts, detailed des#riptions o( (le'ibilitye'er#ises, #ore strengthening )o es, body*eight, du)bell, and kettlebelle'er#ises, #ardio progra))ing, )eal planning basi#s, and )u#h )ore:

OP Http/00nogy)noe'#useo)

+- Fat Burning Kettlebell Cardio Workouts 1 Aot (or the (aint o( heart 7 buti( rapid (at loss and e'tre)e #ardio #onditioning are *hat you5re a(ter, you5llove this one 4 in#ludes )ain )anual, ideo series, bonus #ontent and)u#h )ore&

OP Http/00kettlebell1#ir#uitso)

+ -. Forest "an#e Training, In#& http/00kettlebellbasi#s&net-9
http://30daykettlebellfatloss.com/http://30daykettlebellfatloss.com/http://30daykettlebellfatloss.com/http://10x10kettlebells.com/homehttp://10x10kettlebells.com/homehttp://10x10kettlebells.com/http://nogymnoexcuse.com/http://nogymnoexcuse.com/http://kettlebell-circuits.com/http://kettlebell-circuits.com/http://kettlebellbasics.net/http://30daykettlebellfatloss.com/http://10x10kettlebells.com/homehttp://nogymnoexcuse.com/http://kettlebell-circuits.com/http://30daykettlebellfatloss.com/http://10x10kettlebells.com/http://nogymnoexcuse.com/http://kettlebell-circuits.com/http://kettlebellbasics.net/


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The Kettlebell Basi#s !re)iu) Workout Series 1 The Kettlebell Basi#s!re)iu) Workout Series is designed to help you take your kettlebelltraining to the ne't le el; it5s the progressi e plan you need to )ake#ontinued progress *ith your training&

OP Http/00kettlebells*ings(or(atloss&net0pre)iu)*orkoutsO

The . ay %apid Fat Loss Challenge Ho)e Study !rogra) 1 6t a re#ent .ay %apid Fat Loss Challenge at )y Sa#ra)ento personal training studio,our a erage #hallenger ended up losing & pounds, &+ total in#hes and+&.R body (at 4 in just 30 days. The *inner o( our #hallenge lost over 17lbs.!! So 7 no* I5 e pa#kaged up the *orkout and )eal plan (ro) the#hallenge, added so)e bonus *ritten0 ideo0audio )aterials, and )ade it

a ailable (or ho)e study, *here er in the *orld you are&OP Http/00rapid1(at1loss1se#retso)

The F"T Coa#hing Club 7 Net 6LL o( these progra)s, and )u#h )ore, at agreat dis#ount&

OP Http/00( t#oa#hing#lubo)

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7 day fat loss inferno

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