The University of Abs 5 Day Fat-Blasting Accelerator Abs Plan

will get your body ready to get the absolute best fat loss results

possible when you start using the Upgraded Success Program.

This routine is designed to get the metabolic momentum needed

to make dramatic fat loss in no time from the Upgraded Success

Program.

The main purpose of The University of Abs 5 Day Fat-Blasting

Accelerator Abs Plan 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

Upgraded Success Program, makes this routine an invaluable

tool to getting the best results possible from the University of

Abs.

This routine is to be used for five days as that is the time it will take to get these systems moving

again optimally. After these five days, you need to up the intensity and get on the Upgraded

Success Program that pertains to you (there is a Success 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 University of Abs products and recommendations, whether implicitly or explicitly stated.

Copyright © 2012 University of Abs All Rights Reserved

www.UniversityofAbs.com

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.

Let’s Get Started…

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!!!! Let’s Get Started…

Why Weight Training?

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 we 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 and getting abs!). In addition, you will sport the hard looking and lean physique you have always been dreaming off.

________________________________________________________

www.UniversityofAbs.com

“Now, this is all fine and well, but won’t weight training make me gain weight?” you may ask.

We think it is important to 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 we 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!

www.UniversityofAbs.com

Won’t Weight Training Make Me

Gain Weight?

Before we move forward, we 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 we have spelled out the routines for you). Also when performing each set always make sure that you are using perfect form. We are living proof that perfect form is best. We used to cheat and bend our backs on flat bench press and we got some results, but when we practiced perfect form we got some of the best results we 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.

Common Terminology

Without further ado, here is the 5 Day Fat Blasting Accelerator Abs Plan 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 We have provided you with, We GUARANTEE YOU that you will be well on your way to GETTING ABS!

5 Day Schedule Summary

Monday Day 1 - Chest/Traps/Calves/Abs & Cardio Tuesday Day 2 - Biceps/Hamstrings/Abs & Cardio Wednesday Day 3 - REST Thursday Day 4 - Back/Triceps/Abs & Cardio Friday Day 5 - Shoulders/Quadriceps/Abs Saturday REST Sunday REST Monday Start University of Abs Program (Week 1)

5 Day Fat Blasting Accelerator Abs Plan

Fat Blasting Plan Day 1 - Exercise Program

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

Fat Blasting Plan Day 1 - Cardio Program

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Fat Blasting Plan Day 2 - Exercise Program

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

Fat Blasting Plan Day 2 - Cardio Program

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

Fat Blasting Plan Day 3 - Rest and Relax. No Exercises Should Be Performed on This Day

Fat Blasting Plan Day 4 - Exercise Program

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

Fat Blasting Plan Day 4 - Cardio Program

Cardio

Exercise(s) Time Choose cardiovascular activity of choice:

Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

15 minutes

www.UniversityofAbs.com

Fat Blasting Plan Day 5 - Exercise Program

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

www.UniversityofAbs.com

WHAT SHOULD YOU DO NEXT?

BEGIN UNIVERSITY OF ABS CLICK HERE TO START GETTING ABS INSTANTLY WITH THE UPGRADED SUCCESS PROGRAM!