Fat Loss Plan - Overview

PROGRAM OVERVIEW:

The following is a 6-week program designed specifically to help athletes lose fat through training. For the best results we recommend you pair this training plan with a
disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.

As a general rule of thumb, fat-loss is approximately 80% diet and 20% exercise. This training plan covers 6-weeks of fat-loss exercise progressions and can be repeated
or used as preparation for more intense training programs. However, since a good portion of the overall success of any fat-loss plan is diet this plan will also provide you
with tips and resources to assist with your diet.

Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.

***************** CAUTION ****************

The following plan is a suggested training program. We do not guarantee that if you complete the training program, you will reach your fat-loss goals.

This plan can be very intense at times and may not be suitable for unfit athletes.

*******************************************

PROGRAM DESCRIPTION:

General Description:

Training is designed in a Monday - Saturday format (6 days on, 1 day off). Each week you will have five prescribed training sessions (three strength based, one interval
based run and one endurance run). You also have four 30-minute jog or walk sessions in the evenings. That makes nine total training sessions per week. Don’t be
overwhelmed by the schedule - take the training sessions one at a time. Most sessions take between 40-50 minutes and can be combined with the 30-minute jog or walk
sessions if that works best for your schedule.

This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the
workouts on the available days of the week without skipping workouts.

Monday AM: Assessments or Work Capacity, Core Training

PM: 30 minute Jog or Walk at Easy Pace

Tuesdays AM: Work Capacity, Shuttle Runs, Core Training

PM: 30 minute Jog or Walk at Easy Pace

Wednesdays AM: Running Intervals (800m Repeats)

PM: Off

Thursdays AM: Off

PM: 30 minute Jog or Walk at Easy Pace

Fridays AM: Work Capacity, Core Training

PM: 30 minute Jog or Walk at Easy Pace

Saturdays AM: Endurance Run

PM: Off

Programming Approach to Fat-Loss:

While the overall mechanisms of fat-loss can be extremely complicated, our approach is simple. This training plan and dietary recommendations are based mostly on the
simple concept of Energy Balance.

Basically, we want you to burn more calories than you consume. The morning training sessions, interval runs, and endurance runs are the backbone of the plan. These
higher intensity sessions burn lots of energy (250-600+ calories) while helping to build the muscle and metabolic systems which contribute to long-term fat-loss.

The additional evening sessions are designed as active recovery and provide an additional metabolic demand. Even though the evening sessions are not the primary
training focus of the program they are still extremely important. They will help you recovery between higher intensity sessions while burning an additional 150-400+
calories (walking or jogging). For these sessions walking is just as good as jogging - the key is to do them.

Calisthenics Progressions:

This program uses work to rest intervals to progressively make the exercises more difficult. Nearly all exercises are time based - For example: 20sec of Squats, 30 sec of
Thrusters, etc. As you become more fit and begin to lose fat, the exercise circuits will be progressed by (1) increasing the time you are doing an exercise, (2) decreasing
the rest between exercises or (3) both. Overall the workouts will get a little longer, but mostly they will become more dense.

Work Interval Rest Interval

Long, Moderate Intensity Circuits: 1 min 20 sec 40 sec

Work Interval Rest Interval

Week 3 & 4: Short, High Intensity Circuits: 30 sec 30 sec

Long, Moderate Intensity Circuits: 2 mins 30-50 sec

Work Interval Rest Interval

Week 5 & 6: Short, High Intensity Circuits: 40 sec 20 sec

Long, Moderate Intensity Circuits: 2 mins 40 sec 20-50 sec

Running Progressions:

Throughout this program you will complete three types of runs.

On Monday, Tuesday, Thursday and Friday you will complete a “30 minute Jog/Walk.” There is no prescribed pace for these events. You will complete them at whatever
pace you are comfortable running/walking.

On Wednesday you will complete 800m repeats with 3 minutes rest between efforts. The pace for these runs is dictated by your 1.5 mile assessment. This way the runs
are “scaled” to the individual athlete. You’ll find these paces using our Run Calculator here: Running Calculator. For the 800m runs your goal is the “Fast - 800m” time

On Saturday you will complete an endurance run for 40-65 minutes. The pace for these runs is also dictated by your 1.5 mile assessment (Running Calculator) For the
“endurance runs” your goal pace is the “Easy - per mile” time. This should roughly equal a pace which allows you to speak comfortably while you run.

* The calculator is self explanatory. Enter your assessment distance, and finish time, and it spits out your interval, and longer run paces. Email
[email protected] if you have any questions and I’ll lead you through it.

Training Distances:

During this training plan distances are measured and reported in yards, meters, and miles. To help synchronize distances, here are the appropriate conversions:

Required Equipment:

In order to complete this program, you’ll need the following equipment:

Timepiece or stopwatch

2x Dumbbells of either 15# or 25#

Foam Roller

17-20” Step

Course or track of known distances (40ft, 800m and 1.5 miles)

Required Exercises:

For unfamiliar exercises go to http://mtntactical.com/category/exercises/ link to see unfamiliar exercises.

PROGRAM DIETARY RECOMMENDATIONS:

As previously mentioned, fat-loss is approximately 80% diet. This means that your success and the success of this training plan is 80% determined by what you do
outside of your training. Obviously, from a strength and conditioning stand-point this creates a number of issues. However here are some tips and resources to help you
get the most from this training plan:

Calorie Math:

As you will see below, we recommend you utilize an internet based program to track your daily calorie intake. However, since this training plan is built around the idea of
Energy Balance it is also important that you understand the basics of caloric energy and how it will effect your fat-loss training goals.

The idea of Energy Balance is based on matching the amount of calories going into your body (diet) and the ones being burned (training, resting metabolic rate and daily
activity). To lose weight you need to be burning more calories than you are consuming - this is called “caloric deficit.”

The old rule of thumb is that there are roughly 3500 Kilocalories (Kcals) (or “calories” as we know them) in 1 pound of fat. While there is academic debate about this
number, it is a good, short-term place to start (if you want a more detailed explanation you can go to the NIH Body Weight Simulator).

Lets say you want to lose 1 pound of fat, then using the old, rough estimate, you need to have a caloric deficit of 3500 calories. The general recommendation for healthy
fat-loss is 1-2 pounds per week. This works out to a daily caloric deficit of 500 calories for 1 pound per week and 1000 calories for 2 pounds per week.

Luckily for us the internet based programs we recommend do all the math for you, but it is still important to understand the basics.

Lastly it is important for you to know the major sources of calories in your diet and how they each contribute to your daily calorie intake. There are three major
macronutrient categories: Carbohydrates, Proteins and Fats - which are all required for survival. The forth source of calories is: Alcohol. Here is how they contribute to
your calorie intake:

1g of Carbohydrate: 4 Calories (Kcal)

1g of Protein: 4 Calories (Kcal)

1g of Alcohol: 7 Calories (Kcal)

1g of Fat: 9 Calories (Kcal)

Each of these caloric sources (except alcohol) can be further broken down and divided. They are certainly not all created equally. For those who are looking for more
information on nutrition please see the list of suggested books and resources.

Diet Tracking Tools:

One of the easiest and most effective ways to track your diet is by utilizing an online program. Nowadays most programs are free and come with mobile apps so you can
track your diet anywhere. This may seem like a tedious task to some (in reality it is not), but those who are truly committed to fat-loss should be willing to sacrifice a few
minutes each day to input their foods.

And, in reality, it is not something that you will need to do forever. 60% of people eat the same seven regular meals each week. So, after a few weeks you should be
familiar with your diet and better able to make healthy choices. The simple act of inputing your dietary data can sometimes be the best way to educate yourself on what is
really going into your body.

As far as the actual programs go, there are countless ones available and, in reality, the best program is the one you will use. However, one of the simplest and most
accurate is My Fitness Pal. We highly recommend you use this program or one like it to track your diet while using this training plan.

We selected My Fitness Pal because it is easy to use. You simply register and enter your basic information - height, weight, activity level, diet and goals. From there the
program will literally coach you through your data.

Entering information is simple and you can use your phone, tablet or computer. The program offers a huge database of exercises and foods - you can enter recipes,
grocery items, restaurant meals, scan bar codes or even make your own entries. My Fitness Pal stores all your information so once you enter an item it is saved to your
file and easier to re-enter.

Why are we pushing these programs so much? It’s not because we receive compensation from them - we don’t. It is because they work and for you to get the most from
this fat-loss training plan you have to be committed and disciplined with your diet.

Quick Tips for Eating Smart and A Few Other Recommendations:

Proper nutrition is intuitive, it isn’t rocket science. You know when you’re eating junk.

Get in the habit of reading labels. You check the octane of the gas you put in your car, right? But do you check the make-up (octane) of the food you put into your
body? Well, you should be.

You can’t out train a bad diet. Most people who train do so for 60-90 minutes a day. This accounts for only about 4-6% of your entire day. It is what you do during the
other 22.5 hours that really determines your success. This especially means staying active throughout the day and making good dietary choices.

Drink lots of water. It fills you up. It has no calories. Your body needs it. Enough said.

Sleep. People who slept less than 7 hours a night had a higher Body Mass Index (BMI) than those who slept more than 9 hours. Plus, people who sleep more
(approximately 8.5 hours per night) burn fat calories at a higher percentage and lose less muscle mass than those who sleep less (approximately 5.5 hours per night).

Generally the less proceeded the food the better. Proceed foods are usually the ones with the most added sugar, salt and fats. They also tend to have less fiber and
nutrients. A good rule of thumb is to stick to the outer lanes in the grocery store. Avoid the inside lanes and their proceeded boxes, cans, and frozen temptations.

Avoid Fad Diets. Make choices and changes that are sustainable. Fad diets come and go for a reason. Eating healthy foods in moderate portions and only as you need
them to sustain your energy demands is usually the best way to go.

Be very strict - most of the time. A good rule of thumb is to eat healthy 80% of the time. This means roughly six days of being healthy (80%) and one day to satisfy the
other stuff (20%). For us, eating healthy means eating lean meat, vegetables, fruit, nuts and seeds, plus drinking water. Don’t eat processed carbs or sugar. For your 20%
“cheats” you can have beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to
this diet, the less you’ll “cheat” on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.

You can also divide the 20% across days (Example: 18 strict meals a week and 3 small “cheat” meals).

Or you can divide the 20% across calories (Example: 1600 strict calories and 400 “cheat” calories a day).

* But don’t go overboard these “cheat” items add up really quickly and they can sabotage your fat-loss very quickly.*

Don’t reward your training with bad food. Your morning training doesn’t earn you a doughnut. It is exactly the opposite - you need to reward your workout with a
healthy recovery meal. Why waste your time training if you are going to sabotage it with a bad choice? Training hard means you need to eat healthier, not the other way
around.

Suggested Books, Movies and Resources:

The National Weight Control Registry: http://www.nwcr.ws/default.htm

The American College of Sports Medicine: http://www.acsm.org/

CDC Nurition: http://www.cdc.gov/nutrition/

USDA: http://www.choosemyplate.gov/

Good Calories, Bad Calories by Gary Taubes

Why we get Fat by Gary Taubes

Food Inc.: A Participant Guide: How Industrial Food is Making Us Sicker, Fatter, and Poorer-And What You Can Do About It by Karl Weber

The Abs Diet by Ted Spiker and David Kinczenko

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz

Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, and Upgrade Your Life by Dave Asprey

The Perfect Human Diet (Documentary)

Fed Up (Documentary)

Hungry for Change: Your Health is in Your Hands (Documentary)

COMMON QUESTIONS:

How long will sessions take?

40-65 minutes.

How should I count Lunges?

Lunges: 1 rep = lunge with each leg (Ex: 5x Lunges is 10 total, 5 each leg)

Questions/Feedback?

Email [email protected].

Good Luck!

Rob Shaul

Adam Scott

Strong. Swift. Durable.