20 day reboot stubborn fat reduction protocols · 20-day hollywood rebootstubborn fat reduction...

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2 0 - DAY H O L LY WO O D R E B O OT ST U B B O R N FAT R E D U C T I O N P R OTO C O L S

If you’re here, you want to drop some weight; but, most importantly, you want to drop body fat.

Chances are though, it hasn’t been an easy road so far. Even if you’ve managed to drop a few pounds, much of that body fat loss came from areas you aren’t concerned with. Instead, you’re still le� with stubborn and unsightly body fat around your mid section, legs and maybe even somewhere else.

To be totally honest, I’ve had many of these same issues myself in the past. There are just areas on my body that seem to hold on to body fat for dear life and, while that may be nice and all, it doesn’t help my self-esteem or how I feel without a shirt on.

That’s why I began trying to figure out how best to cope with this reality and then, how I could overcome it. I knew that there must be some method, some technique that could help me finally get rid of that unsightly, stubborn body fat so that I could finally feel comfortable in my own skin.

Eventually, a�er years of researching the latest fat loss techniques, I came across di�erent studies and devised a protocol to help me specifically target stubborn fat and ensure that it would be gone for good.

A�er experimenting on myself, as well trialing it on others, it’s my delight to tell you that it works and I’m going to share this specific, yet simple technique with you so that you, too, can finally rid yourself of that stubborn body fat, just as I have.

Without spending any more time, let’s dive into why this process works, how to use it in your own routine as well as a few examples for you to build o� of.



HIIT Is Great For Releasing Body Fat From Cells

HIIT, otherwise known as high intensity interval training is a really hot tech-nique for losing body fat. It’s become so popular in the last few years, mostly because it works and it provides benefit with as little as a minute or two of total work.

HIIT is comprised of performing certain exercises at a very high intensity. For example, attempting to bike up a steep hill as fast as possible is a relatively accurate example of HIIT on a cycle. Otherwise, you can think of running as fast as possible for a short duration as an acceptable HIIT option for running.

Any way you spin it, HIIT includes an exercise completed at a very high inten-sity for short duration. To be clear, this is much di�erent from intervals. Whereas intervals are o�en a high intensity (yet, not maximum), but done repeatedly. HIIT di�ers from this because a�er only one HIIT sprint, you should feel like you’re exhausted.

When you exercise at such a high intensity, something fascinating happens in the body. This high intensity places extremely high energy demands on the body, but the body simply cannot keep up.

When I say this, I mean regeneration of the energy that is lost. When you exer-cise at a normal intensity, the body is really good at replenishing the energy that you use, almost as fast as you use it. But with HIIT, you’re demanding so much energy that the body simply cannot keep up.



Even many hours a�er you exercise with HIIT, the body is still making an attempt to regenerate lost energy, which means that you also use energy (read fat) at the same time. In essence, HIIT allows you to burn fat for hours a�er you stop exercising.

What’s also so fascinating about HIIT is that the intense nature of this type of exercise is stressful. That means that your body also releases stress hormones known as catecholamines, which help to improve your energy status but also encourage the process of lipolysis, or the release of fatty acids from fat cells, into the bloodstream for metabolism.

The fortunate thing about this happening is that catecholamines like epinephrine specifically target what are known as beta-2 adrenergic receptors. While that might sound confusing, what you need to know about them is that they are widely found on stubborn fat, making them attractive targets if you want to lose stubborn fat.

Essentially, HIIT increases stress hormones, which then target stubborn fat cells, allowing them to release contents into the bloodstream for metabolism.

The problem in this situation, despite thinking that there couldn’t possibly be one, is that while HIIT can release fat into the blood, HIIT isn’t very good at using that fat. Unfortunately, the process of breaking down fatty acids for energy is too complex and the high intensity nature of HIIT demands something faster.

But… all is not lost.



LISS is Great For Burning Fat For Energy

LISS, or low intensity steady state cardio is the other type of cardio most o�en used. It’s likely that most of your favorite Instagram models regularly use this type of cardio and that’s because it’s a great option for burning body fat during the session itself. For instance, HIIT is not great for burning fat during the session, whereas LISS is.

You need to understand that the body changes which organs/tissues it derives energy from, based on the intensity of exercise and how rapidly energy is needed. That’s why HIIT’s e�ect is much di�erent from that of LISS.

HIIT, for example is so high intensity that your muscles require an immediate source of high energy that can be produced rapidly. That means your body is primarily running on fuel sources like creatine phosphate and glucose when you’re doing HIIT sprints.

LISS, on the other hand, relies heavily on fat for fuel purposes. Fatty acid me-tabolism is a bit slow and complex, but when fat is used, this yields more energy per gram, as opposed to other forms of energy like glucose.

Essentially LISS provides an environment where intensity is low but duration is long to allow for proper conversion of fatty acids to a usable form of energy.



Tying It All Together

If you haven’t noticed, both HIIT and LISS cardio have their own unique prop-erties that warrant their use regardless of your goal. Mostly, if you want to lose body fat, finding ways to use both of these techniques is advised.

What you might have also noticed is that while HIIT is great at releasing fat from fat cells, it’s not the best technique for ensuring that your body metabo-lizes those fatty acids. LISS, on the other hand, is really good at burning fat for energy, but isn’t entirely adept at releasing fat from fat cells.

However, together, HIIT and LISS combine to make the absolute best method for selectively burning stubborn body fat in an e�ective manner.

Essentially, the process looks like this.

First, you complete a HIIT workout. Since HIIT is so intense, this causes a release of catecholamines (stress hormones) that dock onto fat cell receptors. This causes fat cells to release their content into the blood for metabolism.

Once you’re done with HIIT, you spend some time resting for two specific rea-sons. First, HIIT is very intense. And when I say intense, I mean it. In my experi-ence, HIIT sessions like those done in my lab are so intense - it’s one of the more di�icult things I’ve ever done physically.

If you finish your HIIT session and feel like you can do more, you’ve not worked hard enough. Go back and repeat your session. But, I digress, the high intensity nature of HIIT demands that you recover a�erwards.



Second, you need to give the body time for catecholamines to respond to the workout and begin to release fat into the bloodstream. Most of us like to think of the body as doing what we want when we want, but the reality is that hormone output and function takes time. We want to ensure that these hormones have already done their job before even moving on to part two of this routine.

A�er resting for 10-20 minutes, it’s time to start LISS. LISS cardio at this point will put you in a position where you are deriving more of your energy from the fat that was released from fat cells. This, in my opinion, is the best route possible for selectively burning fat, using a simple and straightforward technique.



The Workouts

In this section, I’ll provide you with 12 di�erent Stubborn Fat Burning protocols that you can use exactly as well as build o� of. I realize that everyone has di�erent preferences of which exercises to use for HIIT, so I wanted to provide you with a few examples.

Keep in mind, you’re more than welcome to adjust these workouts and you should according to your ability. I actually recommend that to start, cut volume in half. That means if you see recommended sets as 4, try completing 2 sets and reassess how you feel. If you’re able to continue, then do so. If not, simply move on to the rest part of the workout and try to improve next time.

Exercise

HIIT - Cycle 4 x 15 sec 120

Rest 10 min. N/A

LISS - Cycle 20 min. N/A

Sets & Reps Rest (sec)

WORKOUT 1

Exercise

HIIT - Treadmill Sprints 4 x 20 sec 120

Rest 15 min. N/A

LISS - Treadmill Walk 20 min. N/A


WORKOUT 2



Exercise

HIIT - Prowler / Manual Tread Push 4 x 20 sec 120

Rest 15 min. N/A

LISS - Cycle 5 miles N/A


WORKOUT 3

Exercise

HIIT - Row (Concept 2) 4 x 250m 120

Rest 15 min. N/A

LISS - Row (Concept 2) 2000 m N/A


WORKOUT 4

Exercise


Rest 10 min. N/A

LISS - Treadmill Walk / Jog 25 min. N/A


WORKOUT 5



Exercise


Rest 10 min. N/A

LISS - Row (Concept 2) 2000 m N/A


WORKOUT 6

Exercise

HIIT - Hill Climb Sprints 4 x HILL 120

Rest 15 min. N/A

LISS - Walk 30 min. N/A


WORKOUT 7

Exercise

HIIT - Eliptical Sprint 6 x 20 sec 120

Rest 20 min. N/A

LISS - Row (Concept 2) 3000m N/A


WORKOUT 8



Exercise

HIIT - Battle Ropes 4 x 25 sec 120

Rest 10 min N/A

LISS - Cycle 5 miles N/A


WORKOUT 9

Exercise

HIIT - Medicine Ball Thrusters 4 x 1 min AMRAP 120

Rest 10 min. N/A

LISS - Stair Stepper 50 floors N/A


WORKOUT 10

Exercise

HIIT - DB Squat Thrusters 4 x 1 min AMRAP 120

Rest 10 min. N/A

LISS - Walk 2 miles N/A


WORKOUT 11

When To Use These Workouts

Mostly, I recommend that you use these workouts as you can, a�er each workout or on days that you don’t exercise.

The high intensity nature and the demands that this program will put on your body will be very high. This means that you should never complete these workouts before your other workouts (resistance-focused).

If you do, you will drastically reduce performance and thus e�ectiveness of your workouts. Further, being so fatigued before using resistance could put you at an increased risk of injuring yourself.

Do make an attempt to carefully monitor your recovery too. As mentioned multiple times, these techniques are intense and can cause fatigue. Make sure to pay attention to how you feel to ensure that you’re properly recovering.



Exercise

HIIT - Sprint 4 x 50 yds. 120

Rest 15 min. N/A

LISS - Jog As Far AsPossible N/A


WORKOUT 12



Disclaimer: You Still Need To Change Your Eating Habits

One major issue with programs like this is that I’m promoting them specifically for fat loss, which gives people the impression that the exercises alone will provide results. While they will provide results, you still need to adjust your eating habits if you want to reach your full potential.

Regardless of how you go about it, being able to reduce stubborn fat relies on your ability to limit calorie intake relative to calorie expenditure. That means that if you still overeat calories, all the HIIT in the world won’t help you burn fat.

Not to mention, I’m o�en ba�led by the amount of people that reduce the e�ectiveness of their e�orts because they only change part of the equation (exercise). Yes, making changes to your diet is di�icult, but by not adjusting your eating, you’re making the process much more di�icult than it needs to be. Further, you’re making the process much slower.

I recommend biting the bullet and adjusting both your exercise nutrition for the most e�ective and time e�icient fat burning possible.

STUBBORN FAT REDUCTION PROTOCOLS

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20 day reboot stubborn fat reduction protocols · 20-day hollywood rebootstubborn fat reduction...

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