7 steps to fat loss96bda424cfcc34d9dd1a-0a7f10f87519dba22d2dbc6233a731e5.r41.… · exercises to...

The 7 Steps to Fat Loss

7 Steps toFat loss

4902 Golden Quail Suite 102San Antonio, TX 78240

Jason Benavides Octane Athletic Performance4902 Golden Quail, 78240. www.octaneap.com 2107811888

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Disclaimers / Legal Information

All rights reserved. No part of this book may be reproduced, stored in a retrieval system or ortransmitted in any form or by any means, without the prior written permission of theauthor/publisher, except in the case of brief quotations for the purpose of writing critical articlesor reviews.

Notice of Liability

The author and publisher have made every effort to ensure the accuracy of the informationherein. However, the information contained in this book is presented without warranty, eitherexpress or implied.

Copyright Information

Copyright 2013 Octane Performance Training, LLCwww.octaneathleticperformance.com




About Octane Athletic PerformanceWe are a sports performance gym dedicated to creating better athletes through speeddevelopment. We use an integrative approach of strength, power, mobility, core and energysystems development to create our exercise programs.

And all that is just a long winded way of saying: we are very good at what we do.

We have used our expertise to create fat loss programs because we understand the importancenot only to our athletes but to the majority of people today.

Visit the website below to about some weight loss and other success stories of some of ourindividuals who have trained here.

http://www.octaneathleticperformance.com/pages/successstories

The goal of this book is to educate and motivate you, the reader, to take action in their fat lossjourney.

About the authorJason Benavides is the owner and a coach at Octane Athletic Performance. He has hisundergraduate degree in biology and is a graduate student at UTSA in the field of ExerciseScience. He started training athletes in 2000 as a volunteer at a sports performance facility. Acombination of an interest in athletics along with a family history of health related deaths anddisease led Jason to focus his energy on helping others in the exercise field.

Jason is certified through the National Strength and Conditioning Association (NSCACSCS). Hewas one of the strength and conditioning coaches for the UTSA roadrunner athletics the summerof 2012.

He uses his expertise to help develop effective training programs for the clients of Octane AP.




His interests are in competing someday in the 200m sprint nationally. He also enjoys helping hisclients excel in whatever goals they choose. His specialty certifications are through USA Trackand Field, has attended Athletes Performance mentorship program, and is continually trying toimprove his craft by attending continuing education seminars.

1. Goal settingBecoming clear on your goal is the first step you want to take on any major undertaking. yespeople have achieved high level goals without doing this but they are the exception rather thanthe norm.

Once you know where you want to go, lose 100 lbs versus become a heavyweight WWFwrestler, we can now start moving towards your goals.

2. Current assessment.Where are you right now? Do you have strong legs or strong upper body? Are you flexible orrigid? What are your natural strengths and weaknesses? We want to use our strengths to ouradvantage and minimize your weaknesses.

For example. if your weaknesses are a bad right shoulder from playing year round volleyballthen we probably don’t want you starting with sets of 20 pushups.

If you have strong legs. Then lets use that to our advantage. Let’s focus on lower body




exercises to create a caloric deficit. Bodyweight squats may be your best friend.

Now that you know where you want to go and where you are, you can create a plan to reach yourgoal!!

3. Get a coach!!A coach is someone with more experience that can help you reach higher levels of success.From the youth athlete, to Michael Jordan to the President of the United States, they all have ateam of coaches and advisors in their corner to lift them up and guide them to their goals.

One of my favorite coaching stories is of the boxer “Iron” Mike Tyson and his coach. We allknow Tyson as a very unstable character. Well that wasn’t the case when he had coach CusD’Amato in his corner

D’Amato took Tyson out of reform school as a young teenager, taught him his boxing style andfocused Tyson’s energy to becoming a world champion. This led to Tyson becomingundefeated and later a world champion.

Soon after Tyson accomplished the world champion title in 1986 D’Amato died and Tyson’sstruggles elevated. Tyson admitted “After he [D’Amato] died I started drinking and doing drugs. Ilost the desire to fight.”

Find someone who is where you want to be. Either they have travelled the journey that youwant to take or they are already there. They can give you insight into mindset and/or actions




steps to take you there right now.

Can you get there without a coach? Possibly. If you do get there, you will probably waste a lot oftime and money.

Who can you think of that can help you?

We have a dedicated team of experts at Octane Athletic Performance who have spent yearsstudying and applying fat loss strategies to help people improve their lives.

Finding a coach is an art. What is important in a coach for you? Personally, I want someonewho I can easily communicate with and understands me. I don’t want anyone who is bossy butrather knowledgeable. So for me rapport is essential. Find what works for you.

Achieving your goals is not an overnight issue, so you want someone who you can see yourselfspending an excess amount of time with. You also want someone who will put in the work to getyou results. Yes, this may not be the cheapest coach, but it should be the most effective foryour money.

One essential part of your coach evaluation should be asking how he will assess you and trackyour results.

4. NutritionIn fat loss if strength training is king, nutrition is queen and the queen rules the house! Below areguidelines that have been proven to increase fat mobilization and fat loss.

Some guidelines are listed below: Drinking one ounce of water per pound of body weight Eating every 23 hours Supplements should included multivitamins and omega3 fish oil Stay away from sodas, even if they say they have 0 calories. Sleep at least 67 hours per night Eat breakfast → Breakfast is the foundation for your day, so start it right!

Now the fun part. Lets start moving!!




“Whether you think you can or you think you can’t, you’re probably right.”

Henry Ford

5. Frequency

After working in a big box gym for almost 5 years, I would see very common mistakes on newmembers. The most painful to watch was the beginner fired up on their first week membershipready lose fat they gained over 5 years in one week! While their heart was in the right place,they didn’t heed the advice to start slow.

One instance I met 2 women, who had over 40% BF spent 2.5 + hours their first 2 days in thegym. I approached them and gave them advice on how they could more effectively achieve theirgoals but they dismissed me. After day 2 they were never seen again.

Your body and schedule need time to adapt. Personally, I love to workout and could spend 2+hours easy most days but it hasn’t always been this way.

My body is now at a point where I can handle these high intensity workouts. When I get back onmarathon or half marathon programs, I start with 2 mile runs.

My suggestion to you is to alternate high and low intensity days. One day workout for 2030minutes, followed by a 4050 minute workout.

The shorter workout can be at a higher intensity while the longer can be focused more onvolume. For fat loss, you want a to include a combination of strength, interval and slow training.Total you want to train for 56 days per week.

As you can understand now, you will be training a lot so forget about a 3hour workout day one.

6. Exercise selectionThis is the meat of this book and if you follow this section in your workouts, you will see greatresults.Strength trainingThis should be your number 1 focus. Study after study show weight training to be more effectivefor fat loss over the course of 48 hours (and more) versus cardiovascular training.

Practical Evidence

If you look at the body of a sprinter versus a long distance runner, there is a slight difference inthe body fat. While I enjoy some running for recreation, it isn’t my primary or secondary focusfor fat loss. I have a collegiate distance running background at University of Texas at San




Antonio (Go Runners) so I understand the training distance runners put in to keep their body inshape.

Elite runners are completing 70 100+ miles per week, on long distance plus interval runs tomaintain their body composition. On the opposite end of the spectrum, sprinters can run lessthan 15 miles per week and have a lower body fat percentages.

Which workouts would you rather do?

Spend 23 hours per week doing strength training. Focus on getting larger muscles involved likequadriceps. Sprints, squats, deadlifts, push ups and pull ups are some great compoundexercises to get involved. Boost your resting metabolism and enjoy the results!

“The difference between a successful person and others is not a lack of strength,

not a lack of knowledge, but rather a lack of will” Vince Lombardi

Strength training techniques of combinations and complexes are two great ways burn caloriesfast!!

Combinations are two exercises paired together in one continuous movement.

A squat and shoulder press can be combined for a squat press. The benefit of using two




separate muscle groups is you will slow the time that it takes to go anaerobic in one specificarea. The total body will get tired first, you will burn a lot of calories and still build your strengthlevels.

Two suggestions for these types of sets are

Timed sets Sets and Repetitions

Specifics:610 min for timed sets35 sets each with 610 repsrest 3090 secondsuse medium to heavy loadsprogress by increasing load, increasing reps or reducing rest time.

Complexes use the same piece of equipment done back to back. ie. 5 deadlifts, 4 Bentover row,5 lunges.

Specifics315 exercises within a given complex36 sets x 38 reps per exerciserest 3090 secondsuse light to moderate weightperform less reps of harder movements more reps of easier movementsprogress by adding load, reps or reducing rest

Interval trainingIf strength training is king in losing fat, interval training is a noble bishop. So what is intervaltraining? It is alternating high intensity exercise with low intensity exercise, such as walking andjogging. This increases the immediate caloric burn and also add a power component to yourexercise.Power work burns the highest amount of calories per second. Yes, there is a price to pay forthose calories burned but as is with everything worth doing.

Research showsOne study from the journal METABOLISM shows:

•20 weeks aerobic training vs 15 weeks Interval training




•Energy cost of aerobic training = 28,661 calories.

Interval Training = 13,614 calories (less than half)

•The interval training group showed a NINE TIMES greater loss in subcutaneous fat than theendurance group (when corrected for energy cost)

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.

Metabolism. 1994 Jul;43(7):8148.Endurance trainingThis should be your last focus when it comes to fat loss. In regards to immediate caloriesburned, we do see the highest calories burned over the course of an hour. However, after yourhour of training, how many calories are burned? The answer is NOT MUCH. Your body burnscalories for an average of 435 minutes after you finish doing slow cardio exercise.

This is compared to strength training that burns calories 4872 hours after. When it comes tototal calories burned, endurance falls very short.If you truly enjoy endurance workouts. Go for it! As a past runner, I understand endurancetraining can be fun. There is nothing like the feeling of endorphins released after a greatendurance workout. However, we do want to debunk the myth that endurance training leads tofat loss.

7. Tracking and ProgressYou know that you’ve been working hard, the sweat on the ground is proof! But how muchstronger are you since last month? How has your rest periods decreased since day one of yourcurrent training program.

Tracking and good program design have many benefits including: Decrease risk of injury

Planning increases and decreases in exercises intensities will minimize thechance of injury

Increased motivation It’s great to see your strength go up and fitness improve. I’m not the only who thinks this, I had a 62 year old grandmother recently flex her

biceps at me then ask me to “Look at her guns”. Woohoo! RESULTS!!!

With improvements in strength, power along with a balanced diet you will seeyour body looking and feeling better!!

A simple excel file or piece of paper with notes, can help you track and get better each day!

8. Putting it togetherNow that you are an expert in the various exercises methods, we will show simple ways to set


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up your workout routine. Start with strength training 2 3 days per week for at least 30 min perday, then focus on interval training another 2 days per week at least 20 min each day and thenyou can focus on cardiovascular training at lower intensities.

Great job in completing this guide.

How will you get started losing fat?

Post on our facebook page, tweet us or email [email protected] your fatloss actions steps and we’ll send you for FREE your first month of workouts!

Jason Benavides, NSCACSCSOwner/Performance Coach

[email protected]7811888


mailto:[email protected]

mailto:[email protected]


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