copyright © 2013 by sexy, strong and fit inc.€¦ · of information, tips, tricks and a few key...

Copyright © 2013 by Sexy, Strong and Fit Inc.

ALL RIGHTS RESERVED

No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic

or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by

anyone but the purchaser for their own personal use. This manual may not be reproduced in any form

without the express written permission of Lauren Jacobsen, except in the case of a reviewer who wishes to

quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and

all of these situations require the written approval of Lauren Jacobsen prior to publication.

DISCLAIMER

This book is written as a course of information only. The information in this book should by no means be

considered a substitute for the advice of a quali!ed medical professional, who should always be consulted

before beginning any new diet, exercise or other health program.

This book is intended to be used by healthy adults, age 18 and over as a means towards incorporating

healthy habits for a !t lifestyle. This book is solely for informational purposes and is not medical advice.

Please consult a medical professional before you begin any new exercise, nutrition or supplementation

program or if you have questions about your health. Please keep in mind that results may di"er for each

individual, even when using the same program.

If you choose not to obtain the consent of a medical professional and/or work with your physician

throughout the duration of your time using the recommendations in the program, you are agreeing to

accept full responsibility for your actions.

Have your abs been hiding under a layer of fat? Have you tried multiple fad diets, workout programs or the latest diet supplement in an e!ort to shed that stubborn body fat with little result? Have you been staring at page after page of "tness model abs, wondering why it’s not working?!

Frustrating!

I’m sure I don’t need to tell you that no

matter what you do, if your body fat

is too high your abs will never see the

light of day. But I’m here to tell you it

is possible to get a tight and sculpted

mid-section! After all just because they

are hiding, doesn’t mean they are not

there! Or that you haven’t been working

hard! Maybe you just haven’t been

going about it the right way!?

So, what’s the key to burning o" that fat

covering your middle?

Well, it’s not about how many crunches

you do, or how many hours you put in

the gym.

It’s about dialling up the intensity,

increasing your metabolic rate to

e#ciently tap into fat burning, while

building more metabolically active

muscle! When this happens the fat begins

to melt o", and those !tness model abs

will come shinning through!

How do I know the key to burning fat and

getting a sexy, six-pack? Because I have

personally tried everything! I spent years

learning, researching, testing what works

– for my own competitions, photo shoots

and on my clients too. I have re!ned all of

the best tricks when it comes to getting a

tighter, $atter waistline, and a coveted set

of !tness model abs! Take it from this self-

proclaimed FIT DIVA! My years of !tness

model experience, dieting for multiple

national and international competitions,

training clients and my stiletto heeled

corporate work in the supplement

industry, comes an immense amount

of information, tips, tricks and a few key

insider !tness model secrets on how you

too can get into your best shape, and get

the Fitness Model Abs you have always

wanted – let’s just say I’m your Fitness

Model Ab guru! Here to guide you through

the next 6-Week Melt-Down to Fitness

Model Abs and ultimately transform that

body into a fat burning machine!

016 Week Melt-Down toFITNESS MODEL ABS!

Through a combination of weight

training, intense cardio drills, along with

the right, perfectly timed nutrition plan

you will skyrocket your metabolism, and

build the SEXY, STRONG AND FIT body

you will be proud to show o", not to

mention that hot set of !tness model abs

that got you here in the !rst place!

Now, I’m sure you are wondering just

how we are going to accomplish this?

Well imagine if you could control what

your body does with the food you eat,

while getting the most metabolism-

revving fuel out of each exercise you

are performing. The result your body

e#ciently uses the fuel you are putting

in to make lean muscle, while burning

o" body fat – that layer of fat hiding your

abs melts away, while the rest of your

!gure !rms and tightens!

The key is to control that pesky hormone

called insulin. This ‘growth’ hormone

turns on when blood sugar is high as a

result of eating carbohydrates. Insulin

is triggered to clear and store sugar in

the form of glycogen in your muscle, or

as fatty acids in your fat cells. But, your

muscles have a limited glycogen storing

capacity. Continue to eat past your limit

and excess carbs spill over, with no other

place to go but be stored in your fat cells!

What’s more, when insulin is turned on

– fat burning is turned o"!! The good

news, lowering glycogen levels, which

you can achieve with the 6-Week Melt-

Down to Fitness Model Abs, will change

your body’s response to insulin so it only

signals your muscles to e#ciently use it

as fuel. The result, the food you put in

is e#ciently used, fat burning remains

turned on, and your body turns to that

stored fat lying on your midsection as

fuel. You $ip the metabolic meltdown

switch, burning fat as you tone, tighten

and build lean muscle!

The 6-Week Ab Melt-Down to Fitness

Model Abs is a complete diet and

workout plan. By following this 6-week

plan, you will get better control over

the hormones that may be preventing

you from tapping into fat burning and

increase those hormones that can help

drive energy levels, stabilize blood sugar,

reduce appetite, dial-up metabolic rate

and of course drive the processes of lean

muscle building.

You’ll learn what to eat with a step-by-

step diet guide that will progress you

through an adaptation phase right into

fat burning to get you into your best

shape ever! The workout will kick-start

your metabolism into high gear, by

utilizing an exercise regime that best

taps into fat burning, while also helping

you build and maintain a lean muscular

physique. But it doesn’t stop there, to

maximize your results, this guide comes

complete with a ramped up cardio

routine, that isn’t your average workout.

You will not be required to do long and

boring cardio sessions that are neither

e"ective nor e#cient for tapping into fat

burning! Instead you will be challenged

with explosive drills and high intensity

intervals. Worried about time? This

workout requires less time than normal

!tness programs. Each session maximizes

your time and e"ectively pushes your

muscles to get quick, awesome results!

And as a bonus, you will also receive

the Sculpted and Sexy Six-Pack Training

Program! Get ready for your next beach

vacation, the summer season, or any

excuse to wear a bikini, a hot body and a

sexy set of !tness model abs are coming

your way! Be sure to read through each

of the program components, and be sure

to pick up all the important items on the

check list before you get going!

On this diet you can expect to burn body fat, melt that middle, uncover your abs and build some sexy muscle!

You will change your shape to a !tter and

!rmer version of you, by shifting your

metabolism from slow and sluggish to

fast and furious, you will burn o" body fat!

You can expect to skyrocket your energy,

have limitless endurance, stellar wonder

woman strength and explosive power!

You will also have better control over the

important hormones that regulate your

metabolic processes including insulin. By

regulating this important hormone, you

will be able to fuel your body for building

lean metabolic muscle, and tap into fat

burning quickly and e#ciently.

TIMING YOUR CARB IN#TAKE

The 6-Week Melt-Down to Fitness Model

Abs diet approach is simple and easy

to follow. It is all about eating the right

foods at the right times. The foundation

of the diet utilizes a low carb, high protein

approach. I have personally found that

this is by far the best way to get a lean

and !rm body! In fact, women tend to fair

much better on low carb diets versus men,

as we tend to tap into fat burning quickly

using this type of approach! For starters,

the body can increase or decrease its use

of glucose in direct proportion to the

amount of dietary carbohydrate we give

it. If carbohydrate consumption increases,

carbohydrate use will go up and vice

versa. Therefore low carbohydrate diets

can maximize the usage of not only the

carbohydrates we are providing it, but it

can also tap into other stores – such as

body fat! The best way to get the body

burning fat is to restrict the amount of

carbohydrates that are available through

diet, and utilize any carbohydrates

storage through exercise. Once you tap

into utilizing carbohydrates e"ectively,

you need to ensure your protein intake

is maximal to ensure you maintain your

hard earned muscle.

This is of bene!t to your body

composition, remember you don’t want

to just lose weight, you want to transition

036 Week Melt-Down toFITNESS MODEL ABS!“THE DIET”

“THE DIET”

yourself from $abby and fatty to lean,

!t and !rm! Any diet can work to make

you lose weight, but providing your

body with the right combination of

carbohydrates, proteins, and fats can

ensure you get the lean, and trim !tness

model body you are after!

When fat and protein make up the bulk of

your diet, you don’t have a large amount

of carbohydrate available for energy.

Therefore a good part of your energy will

come from the breakdown of fat in your

diet or from the fat stored on your body.

As you make the change in your diet,

from your current plan to one loaded in

protein, low in carbohydrates and high

in good for you fats, you will shift from

burning carbs to burning fat! In essence,

fat will become your main energy source

and instead of using carbohydrates or

breaking down protein from your hard

earned muscles; it will burn o" the fat on

your body for energy when needed!

The other key here is to consume

carbohydrates when they are needed

most, after a long night of fasting or after

a tough workout when the body has

completely depleted its glycogen stores.

Therefore, you will be eating speci!c

carbohydrates at speci!c times of the day.

In general when carbohydrates are low,

fat will be high, and when carbohydrates

are high, fat will be low. Timing your

carbohydrate needs will ensure your body

e#ciently uses up this energy to help with

the repair and rebuilding process, helping

form more muscle, and decreasing body

fat. Carbohydrates will make up 10 to 30%

of this diet plan.

LEAN BUILDING PROTEIN

In order to change the way your body

looks, you need to change your body

composition that means you need to be

sure you are taking in enough protein to

build lean muscle and stimulate recovery.

Without a diet adequate in protein, the

muscle building process will not occur

and neither will proper recovery after

your workout! When you work out, you

breakdown muscle tissue and in order to

repair that muscle tissue, gain lean muscle

and become stronger, you must give the

body protein to supply the amino acids

needed for recovery. This DIET is based

on getting 1 to 1.5 gram of protein per

pound of bodyweight, which will equate

to 40% to 50% of the diet plan.

ESSENTIAL FATS

The last part of the diet that will help

drive fat burning is ensuring a moderate

amount of essential fat in the diet. Fats

are necessary for the production of many

important hormones, and providing a diet

adequate in fat can help preserve muscle

tissue and switch on burning fat as fuel

more e#ciently! Fats will make up 30 to

40% of this Diet plan.

FOUR STEP APPROACH

Now that you understand the basics

of this diet, now is the time to put it

into action. To ensure you get the best

results, simply follow the four-steps

outlined below, the total calories and

breakdown of each macronutrient for

each PHASE will be provided for you,

there is no guess work!


SELECT YOUR CALORIE STARTING POINT

To get started, the !rst thing you must do is determine how many calories you should

be taking in each day.

Use the following chart to determine your approximate caloric starting point:

UP TO 5’1

OVER 5’1 - 5’3

OVER 5’3 - 5’4

OVER 5’4 - 5’5

OVER 5’5 - 5’6

OVER 5’6 - 5’7

OVER 5’7

150 lbs plus

155 lbs plus

160 lbs plus

165 lbs plus

170 lbs plus

175 lbs plus

180 lbs plus

149 - 125 lbs

154 - 130 lbs

159 - 135 lbs

164 - 140 lbs

169 - 145 lbs

174 - 150 lbs

180 - 155 lbs

149 - 125 lbs

154 - 130 lbs

159 - 135 lbs

164 - 140 lbs

169 - 145 lbs

174 - 150 lbs

180 - 155 lbs

STEP ONE 1

HEIGHT (feet) CURVY1200 kCal

SLIM1600 kCal

ATHLETIC1400 kCal


DETERMINE YOUR DAILY PROTEIN, CARBSAND FAT INTAKE.

EXAMPLE: CURVY (1200 kCal)

PHASE I

WEEK 1 & 2

“Kick Start”

40%

(0.4 x 1200)/4 = 120 g

30%

(0.3 x 1200)/4 = 90 g

30%

(0.3 x 1200)/9 = 40 g

PHASE II

WEEK 3 & 4

“Metabolic Switch”

50%

(0.5 x 1200)/4 = 150 g

20%

(0.2 x 1200)/4 = 60 g

30%

(0.3 x 1200)/9 = 40 g

PHASE III

WEEK 5 & 6

“Melt Down”

50%

(0.5 x 1200)/4 = 150 g

10%

(0.1 x 1200)/4 = 30 g

40%

(0.4 x 1200)/9 = 53 g

PROTEIN

CARBS

FAT

2STEP TWO


MEAL PLANNING

Now that you know how many calories you need to eat, and how many grams of each

macronutrient you need for each phase the next step is to divide them into real meals

and to start to build a plan!

As mentioned before the important part here is getting the right nutrients at the right

times! Follow the macronutrient breakdowns provided for each 2-Week Phase. Use the

Rules for Meal Planning below to develop a suitable meal plan for each Phase using the

foods provided in the Substitution Lists. For maximum results – stay on the diet for

the entire duration.

STEP THREE3


“KICK START”PHASE I

123456

MEAL TIME PROTEIN CARBS FAT CALORIES

Within 30 minutes of waking

1 scoop of whey isolate

200 kCal

200 kCal

200 kCal

200 kCal

200 kCal

200 kCal

1/2 cup ofoatmeal

20g 30g

20g 13g

13g

13g

20g 30g

20g

20g 30g

20g

2 - 3 hours after MEAL 01

3 oz grilledchicken breast

spinach salad 1 tbsp olive oil,1 tbsp balsamicvinegar


3 oz grilled chicken breast

1/2 cup long grain brown rice, broccoli



3 oz grilled chicken tuna

asparagus 1 tbsp olive oil

24 natural almonds


3 oz grilled chicken breast


1 scoop of whey isolate

120g 90g 40g 1200kCal



“METABOLIC SWITCH”PHASE II



1 1/4 scoop of whey isolate

220 kCal

190 kCal

220 kCal

190 kCal

190 kCal

190 kCal

1/2 cup ofoatmeal

25g 30g

25g 10g

10g

10g

10g

25g 30g

25g

25g

25g


3 1/2 oz grilledchicken breast

spinach salad 3/4 tbsp olive oil, 1 tbsp balsamic vinegar


3 1/2 oz grilled chicken breast


broccoli



asparagus 3/4 tbsp flax oil

3/4 tbsp olive oil

3/4 tbsp flax oil





150g 60g 40g 1200kCal

123456



“MELT DOWN”PHASE III



200 kCal

200 kCal

200 kCal

200 kCal

200 kCal

200 kCal

1/2 cup ofoatmeal

30g

13g

10g

10g

10g

10g


spinach salad 1 tbsp olive oil, 1 tbsp balsamic vinegar


broccoli

broccoli


asparagus 3/4 tbsp flax oil

3/4 tbsp olive oil

3/4 tbsp olive oil

3/4 tbsp flax oil



150g 30g 53g 1200kCal

123456



25g

25g

25g

25g

25g

25g

3 1/2 oz grilledchicken breast






RULES FOR FITNESS MODEL ABS

MEAL PLANNING

Breakfast is the most important meal of the day. It must be eaten within the !rst hour of

waking in order to boost your metabolism e"ectively.

Bulk cook whenever possible, to save time and for convenience.

The timing of your meals are very important, to help regulate insulin levels and tap into

fat burning more e#ciently.

Carbohydrates are eaten mostly in the !rst portion of your day, other than after

your workout; refer to the supplement guide for information on what to take after

your workout!

Eat every 2 - 3 hours after your !rst meal of the day to your last meal of the day. This will

help keep your metabolism elevated throughout the day.

If after 2-weeks you are not losing weight, drop your calories by 250 kCal per day. If

after 1 more week you still have not progressed, drop down by another 250 kCal. Total

drop in calories should not exceed 500 kCal per day!

1 lb of fat loss equals 3500 calories or 500 calorie reduction everyday for 1-week.


At the end of PHASE I, you will have to go

back to STEP ONE. This serves a two-fold

purpose, !rst each PHASE has a di"erent

ratio of carbs and fats, and secondly, as

you lose weight your calorie range may

shift. You may also !nd that you may

need to make further adjustments as

you continue on the plan and begin to

understand what foods and meals work

best for you.elevated throughout the day.

If after 2-weeks you are not losing weight,

drop your calories by 250 kCal per day.

If after 1 more week you still have not

progressed, drop down by another 250

kCal. Total drop in calories should not

exceed 500 kCal per day!

1 lb of fat loss equals 3500 calories or 500

calorie reduction everyday for 1-week.

TURBO#CHARGE YOUR

RESULTS

If you are looking to really kick up your

results, try starting your diet with Phase

III – Melt-Down for the entire 6-week

duration. This route will not be easy, but

following this plan for the entire 6-weeks

will TURBO CHARGE your results!

BACK TO STEP ONE!

STEP FOUR 4

STEP FOUR


SUBSTITUTIONS

FOOD YOU NEED

The above diet is just an example of how to structure your diet plan, but there are

plenty of other foods that can be used to build and structure your personalized plan.

Here are a few charts listing the portion counts for common proteins, carbohydrates,

and fats.

CARBOHYDRATES:E

Source: Health Canada, Nutrient Value of Some Common Foods

CARB SOURCE

Barley

Bulgur

Brown Rice

Chia

Couscous

Oatmeal

Sweet Potato

Squash, Acorn

Turnip

Wild Rice

Quinoa

1/2 cup

1/2 cup

1/2 cup

2 tbsp

1/2 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

SERVING

2.0 g

2.7 g

1.5 g

6 g

1.3 g

2 g

2 g

2.1 g

1.6 g

1.6 g

1.3 g

FIBER

23 g

18 g

24 g

7 g

13 g

55 g

13 g

16 g

4 g

18 g

13 g

CARBS (g)


SUBSTITUTIONS

FOOD YOU NEED

PROTEINS:E


PROTEIN SOURCE

Beef, Sirloin, Grilled

Beef, Eye of Round

Beef, Extra Lean Ground

Chicken Breast, Boneless, Skinless

Chicken, Ground

Eggs, Whites Only

Eggs, Whole

Fish, Char

Fish, Cod

Fish, Haddock

Fish, Halibut

Fish, Salmon

Fish, Snapper

Fish, Sole

Fish, Tuna

Fish, Tilapia

Pork Chop

Turkey

Turkey, Ground

Whey Protein Powder, Isolate

3 oz

3 oz

3 oz

3 oz

3 oz

5 oz

1

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

1 scoop

SERVING

25 g

28 g

23 g

25 g

16 g

15 g

6 g

20 g

17 g

18 g

20 g

17 g

20 g

18 g

19 g

18 g

22 g

21 g

21 g

30 g

PROTEIN (g)

FOOD YOU NEED


SUBSTITUTIONS

FOOD YOU NEED

ALTERNATIVE PROTEIN OPTIONS:

PROTEIN SOURCE

Beans, Black Beans

Beans, Kidney

Chickpeas

Lentils

Soy Protein Powder

Tofu, regular, firm and extra firm

3/4 cup

3/4 cup

3/4 cup

3/4 cup

1 scoop

2/3 cup

SERVING

25 g

28 g

23 g

25 g

16 g

15 g

PROTEIN (g)



SUBSTITUTIONS

FOOD YOU NEED

FATS:E

FAT SOURCE

Almonds

Almond Butter

Avocado

Canola Oil

Cashews

Cashew Butter

Coconut Oil

Flaxseed

Flaxseed Oil

Olive Oil

Pecans

Peanut Butter

Pistachios

Pumpkin Seeds

Sesame Oil

Sunflower Seeds

Sunflower Oil

Walnuts

1/4 cup

2 tbsp

1/2

1 tbsp

1/4 cup

2 tbsp

1 tbsp

1 tbsp

1 tbsp

1 tbsp

1/4 cup

2 tbsp

1/4 cup

1/4 cup

1 tbsp

1/4 cup

1 tbsp

1/4 cup

SERVING

18 g

19 g

15 g

14 g

16 g

16 g

14 g

4 g

14 g

14 g

18 g

16 g

14 g

16 g

14 g

16 g

14 g

17 g

FAT (g)


FOOD YOU NEED


GROCERY STORE SHOP

HOW TOWhether you are new to dieting, or have

been following a healthy, !t lifestyle for

a long time, one of the most challenging

tasks you may have is going grocery

shopping. Sticking to a healthy diet is

challenging enough, and navigating

the grocery store can be overwhelming

when you are super hungry, but if you

plan ahead of time, and go to the grocery

store with a plan of action, you can avoid

making wrong food choices and avoiding

sabotaging your results! If you are

challenged by grocery shopping try these

!ve tips to keep yourself on track over the

next 6-weeks.

TIP #1 # DON’T SHOP HUNGRY

Avoid going anywhere near a grocery

store when you are hungry, which

means do not grocery shop after your

workout. If you are serious about

getting those abs and gaining a lean

and firm body - then there really is

no excuse for not being prepared. It

doesn’t have to be a full meal, but

proper nutrition within the first

hour post workout will make sure

you kick start the recovery process

in that critical time period when

your muscles need it most! For ease

and convenience, bring a protein

shake. Consuming a shake is not only

convenient but it will also blunt hunger

until you get home and are ready to eat

your next meal.

TIP #2 # ALWAYS BRING A LIST

Make sure you are prepared when you

go to the grocery store by bringing your

list of food items on your diet, and don’t

deviate. Use your smartphone, there are

many apps available today, that can help

you develop your list. Consider a wide

range of choices, just in-case you cannot

!nd a particularly item and will require a

substitute. For example, simply bring a list

of Carbohydrate, Protein and Fat choices

that will !t into your diet plan. Refer to

the ‘Food You Need - Substitution List’ for

choices.


GROCERY STORE SHOP

HOW TOTIP #3 # SHOP AROUND THE

PERIMETER

Remember most items that you will

need on a healthy diet will be found

around the perimeter of the store, with

the exception of a few items. Do not

venture into the center aisles, unless

absolutely necessary. For the most part,

the center aisles are home to processed,

sugary and fattening foods! Avoid the

temptation all together!

TIP #4 # LOAD UP ON

VEGETABLES

Most of your cart should be !lled with

whole and natural foods, including

an assortment of vegetables. Keep it

interesting by trying new vegetables

once in a while. Vegetables are generally

low in calories and full of vitamins,

minerals, antioxidants and !ber that are

essential when following a healthy diet

plan.

TIP #5 # CHOOSE YOUR

GROCERY STORE WISELY

Nowadays, there are lots of grocery

stores out there that o"er a better

selection of whole and organic foods

that perfectly !t into a healthy diet

plan. Choose a grocery store that

o"ers a wide range of fresh foods, few

processed foods and a selection of

all-natural food options. You can also

!nd grocery stores with fantastic salad

bars, and even foods that are already

prepared such as plain grilled chicken!

196 Week Melt-Down toFITNESS MODEL ABS!“THE WORKOUT”

It has been shown that high intensity workouts can be more e!ective for burning fat and for that matter maintaining lean muscle.

By using short, maximal intensity bouts

of exercise that include a combination

of weight training, interval cardio and

explosive drills, you can ignite fat burning,

and keep your hard earned muscle!

Research has shown that performing

these types of workouts can increase

metabolic rate and fat usage for hours

after a workout!

Keeping the intensity up, during workouts

can elevate adrenaline which can in turn

increase the release of the important

fat burning hormone, norepinephrine.

What’s more, exercising at a high

intensity, will burn through sugar or

muscle glycogen stores quickly. As sugar

is depleted, the body will switch to fat

for fuel, but also during the recovery

process. This empties out the reserves,

signals rebuilding, along with important

hormones involved in recovery and

repair. All these hormones, along with

your metabolism, can remain elevated for

hours, creating the exercise ‘after-burn’

e"ect. Your body continues to burn fat

even after you have stopped working out!

This is a 3-phase workout; each phase

is 4-weeks in length and will get

progressively more challenging to avoid

plateaus, keep the metabolism elevated,

and to keep burning body fat like never

before! All while maintaining and helping

you build more metabolic lean muscle.

Follow the schedule and workouts exactly

as they are provided for maximum results.

“THE WORKOUT”


WORKOUTPARAMETERSMULTI!JOINT EXERCISES: including compound movements such as Squats, Deadlifts,

Military Press, Push Press and Bench Press are critical exercises to help build muscle.

MAXIMIZING MUSCLE BUILDING: exercise will be performed within the range of 8 to

12 for weight lifting exercises to maximize muscle development!

HIIT: high intensity interval training burns more calories than low intensity workouts,

and can be completed in a shorter amount of time, each cardio workout will have a HIIT

component.

REST PERIODS: follow the guidelines of each workout – weights, explosive drills

and cardio as rest periods or rest intervals will be provided as indicated.

MUSCLE CONFUSION: changing up exercises frequently doesn’t allow muscle to get

to use to an exercise routine, as a muscle gets more accustom to a workout a plateau

can result, to keep muscles from adapting, the workouts will vary each week.

TIME UNDER TENSION: keeping the time under tension to 40 to 60 seconds will

ensure a massive metabolic response while stimulating muscle growth.

DIVA DRILLS: these exercises will help to build your foundation, and most importantly

a solid core – which is key to getting a great set of Fitness Model Abs!

1

2

3

4

5

6

7

WORKOUTPARAMETERS


SCHEDULESUNDAY

DAY 7

SATURDAY

DAY 6

FRIDAY

DAY 5

THURSDAY

DAY 4

WEDNESDAY

DAY 3

TUESDAY

DAY 2

MONDAY

DAY 1

PHASE I“KICK START”Week 1 - 2

Weights

Explosive

Cardio

Abs

xxxxx xx x

x x xx x

PHASE II“METABOLIC SWITCH”

Week 3 - 4

Weights

Explosive

Cardio

Abs

xxxx xx xx x

x x xxx x

PHASE III“MELT DOWN”

Week 5 - 6

Weights

Explosive

Cardio

Abs

xxxx xx xx x

x x xxx

x x


WORKOUTRULESFollow the workout exactly how it is laid out.

Vary up Diva Drills and Cardio routines - avoid performing the same workouts

back to back.

Warm up your muscles with a few light sets before you get to your working sets,

this will ensure your muscles have plenty of blood $owing through them, which

makes them more pliable and less prone to injury. Use less weight than you will

during a working set. Also warm-up for Diva Drills by performing 5 minutes of a

light jog on the treadmill.

Pay attention to your workout plan, that means lift the right number of reps for

a given set, make sure the weight is appropriate and hard enough, and that you

are getting the right amount of rest between each set. This also applies for Diva

Drills and Cardio routines, it shouldn’t feel too easy, if it does you need to kick-up

the intensity.

Use a heart rate monitor for the Cardio sessions to ensure you are reaching the

required maximum heart rates to perform the intervals correctly and tap into fat

burning e#ciently.

12

3

4

5

WORKOUTRULES

23 6 Week Melt-Down toFITNESS MODEL ABS!“THE WORKOUT”

“KICK START”PHASE I

1

1

1

3

5

1

WEEK DAY EXERCISES REST REPS SETS


Push-UpsFlat Press/Flat FlyBarbell Overhead PressLateral Raises/Front RaisesDips/Medicine Ball SmashesRope Extensions

Stability Ball Push-UpsIncline Press/Incline FlyMilitary Overhead PressFront Raise Push Outs/ExtensionsPull OversBent Bar Extensions

60s60s60s60s60s60s

344344

344344

2015, 12, 12, 1012, 12, 10, 812, 12, 10, 1012, 12, 10, 10

20

2012, 12, 10, 812, 12, 10, 8

12, 12, 1012, 12, 10, 10

20

60s60s60s60s60s60s

60s60s60s60s60s

44444

434444

15, 12, 12, 1020

12, 12, 10, 1012, 10, 10, 812, 12, 10, 10

15, 12, 12, 1020

12, 12, 10, 815, 12, 10, 10

1512, 12, 10, 10

60s60s60s60s60s60s

60s60s60s60s60s60s60s

4443443

433344

15, 12, 12, 10202020

15, 12, 10, 1020

15, 12, 10, 10

15, 12, 10, 10202020

15, 15, 12, 1212, 12, 10, 10

60s60s60s60s60s60s

Barbell Bent-Over RowAssisted Pull-UpsSeated Wide Grip RowRenegade RowBarbell Curl

Reverse Grip Barbell RowInverted Pull-UpsStanding Pull Down/Close GripPull-OverChin-UpsStanding Dumbbell Curls

Barbell SquatsHigh Incline Leg Press/Pop SquatsWalking Lunges/Frogs JumpsLeg ExtensionBarbell Deadlift/Glute BridgesDumbbell Reverse LungesLeg Curls

Front Barbell SquatsSplit Squats/Box JumpsLeg ExtensionsDumbbell Deadlift/Lateral LungesSeated Leg Curl/Sumo SquatsStanding Calf Raises

2

2

2

3

5

1


“METABOLIC SWITCH”PHASE II



Pop-Up Push-UpsBarbell Press/PulloversDumbbell Overhead PressLateral Raises/Rear Delt Rope PullsDumbbell Overhead ExtensionsDips

Barbell PressIncline Push-UpsIncline Dumbbell FlyBarbell Overhead PressLateral Raises/Medicine Ball SlamsLaying Overhead ExtensionsRope Extensions

60s60s60s60s60s60s

344343

4434444

2020

12, 12, 10, 815, 12, 10

15, 12, 12, 1020

12, 12, 10, 82020

12, 12, 10, 1012, 12, 10, 1012, 12, 10, 10

20

60s60s60s60s60s60s60s

60s60s60s60s60s60s

434334

434344

12, 10, 10, 820

12, 12, 10, 820

12, 10, 812, 12, 10, 10

12, 12, 10, 812, 12, 10, 1012, 12, 10, 1012, 12, 10, 812, 12, 10, 10

20

60s60s60s60s60s60s

60s60s60s60s60s60s60s

4434444

53434

15, 12, 12, 102020

12, 12, 10, 1015, 15, 12, 10

2012, 12, 10, 10

12, 12, 10, 10, 8202020

12, 12, 10, 10

60s60s60s60s60s

Barbell Bent-Over RowAssisted Pull-UpsWide Grip Pull DownsHyperextensions Dumbbell RowDumbbell Curls

Dumbbell Bent Over RowsReverse Grip Pull Downs/Face PullsSeated Neutral Grip RowPull-OverBarbell CurlAssisted Chin-Ups

Overhead SquatsWalking LungesHack Squats/Pop SquatsLeg ExtensionsBarbell Deadlifts/Diagonal LungesStability Ball Hamstring CurlLeg Curl

Dumbbell Squat JumpsDumbbell LungesBarbell Deadlifts/Lateral LungesReverse Hack Squat/Sumo SquatsStanding Legs Curl

4

4

4

3

5

1

3

3

3

3

5

1


“MELT DOWN”PHASE III



Barbell Press/Pop-Up Push-UpsDumbbell FlyBarbell Overhead PressLateral Raises/Rope PullsWeighted DipsRope Extensions

Incline Barbell Press/Push-UpIncline Dumbbell FlyMilitary Overhead PressFront Barbell RaisesClose Grip Bench PressBent Bar Extensions

60s45s60s45s45s45s

434444

544544

12, 10, 10, 820

12, 10, 10, 812, 10, 10, 8

2020

2012, 12, 10, 812, 12, 10, 8

12, 12, 1012, 12, 10, 10

20

60s45s45s60s45s45s

60s45s45s45s45s45s

433434

444444

12, 12, 10, 82020

12, 10, 10, 820

12, 12, 10, 10

12, 10, 10, 820

12, 12, 10, 812, 12, 10, 10

2012, 12, 10, 10

60s45s45s45s45s45s

60s45s60s60s45s60s

443443

5434344

12, 12, 10, 812, 12, 10, 8

2012, 12, 10, 8

2020

12, 10, 10, 8, 82020

12, 12, 10, 820

12, 12, 10, 1012, 12, 10, 10

60s45s60s60s45s30s30s

Barbell Bent-Over RowAssisted Pull-UpsRenegade RowsSeated Row/Cable Pull OverDumbbell RowBarbell Curl

Reverse Grip Barbell RowInverted Pull-UpsSeated High RowPull-OverAssisted Chin-UpsStanding Dumbbell Curls

Barbell SquatsRear Elevated Split SquatLeg Extensions/Step-UpsSingle Leg Dumbbell DeadliftDumbbell Reverse LungesLeg Curls

Front Barbell SquatsBulgarian Split SquatsLeg Extensions/Box JumpsDumbbell DeadliftHigh Leg PressSeated Leg CurlStanding Calf Raises

5

5

5

3

5

1

6

6

6

3

5

1


WORKOUT PLAN

DIVA DRILLEXERCISE INTERVAL

BOX SHUFFLES

Stand to one side of a low box, place your left foot on the box, and your right foot on the floor about 2 feet to the right of the box. Bend your knees slightly, keep your chest up and bend your arms, keeping your elbows close to your body. Push o! your left foot and jump to your left, landing with your right foot on the box, and your left foot on the floor, knees bent. Push o! your right foot to jump back to starting position. Repeat.

REVERSE CROSS LEG

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side and swing your right arm across your hips. Repeat with opposite side. Continue to hop from side to side without pausing or resetting your feet.

SPLIT LUNGE SWITCH

From a lunge position, hands on hips or behind head, jump and switch legs in mid-air. Fall into next lunge. Repeat.

JUMP SQUAT

Take a squat position, bending your legs until your quads are parallel to the ground. Jump up, repeat.

PUSH-UP SHUFFLE

Press up from a push-up, extend your left arm and leg, bring your right arm and leg to the left. Repeat the opposite way.

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE

EXERCISE INTERVAL

BURPEES

Press up from a push-up, then jump into a squat position. Using your arms, perform a Jump Squat, raising your knees to your chest. Land on your feet, drop back into a squat, then kick your feet back into a press-up position. Repeat.

MOUNTAIN CLIMBERS

Kneel on the ground, your hands placed slightly wider than your shoulders, straighten your left leg and lift your right knee toward your chest, keep on the balls of your feet, like a sprinter in the starting position, now switch legs as many times as possible.

HIGH KNEES

In one spot, drive your knees up to your chest.

LEAP FROGS

Stand with your feet wide apart, jump as far forward as you can, using your arms to propel you forward. Land in a low squat position and immediately jump forward again.

PRESS-UP SIDE PLANK

Complete a push-up then push yourself into a side plank, aligning your head, neck, shoulders, core and legs. Hold for 10 seconds, then repeat on alternate sides.

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE

*BREAK 2 MINUTES

*BREAK 2 MINUTES

REPEAT EXPLOSIVE DRILL CIRCUIT 2x


WORKOUT PLAN

CARDIOBefore you perform your workouts you need to determine your Maximum Heart Rate

ranges. Use the following equation:

Maximum Heart Rate = 220 – (your age) = your maximum heart rate.

Then multiply (MHR) by 35%, 65%, 75%, 80% 85% and 90%

TREADMILL WORKOUTS:

Time: 20 minutes

Warm-Up

Sprint

Jog

35% of your MHR

90% of your MHR

65% of your MHR

RATE

5 minutes

15 seconds

30 seconds, or until

your MHR reaches 65%

TIME

Repeat Sprint/Jog intervals 15 times, then cool down with a 10 minute Run at 35% of your MHR

Time: 30 minutes

Warm-Up

Sprint

Jog

35% of your MHR

85 - 90% of your MHR

65% of your MHR

RATE

5 minutes

30 seconds



TIME



WORKOUT PLAN

CARDIO

Time: 40 minutes

3.6 mph

3.6 mph

5.0 mph

3.7 mph

5.2 mph

3.8 mph

5.5 mph

3.9 mph

5.7 mph

3.6 mph

3.4 mph

0%

2%

2%

4%

4%

6%

6%

8%

8%

2%

0%

INCLINESPEED

5 minutes

5 minutes

2 minutes

5 minutes

2 minutes

5 minutes

2 minutes

5 minutes

2 minutes

5 minutes

2 minutes

TIME

walk

run

run

run

run

walk

walk

20 lateral right shu!es20 lateral left shu!es

20 backward steps


20 backward steps


20 backward steps


20 backward steps

ACTION

Time: 40 minutes

Warm-Up

Jog

Sprint

Jog

35% of your MHR

65% of your MHR


65% of your MHR

RATE

5 minutes

5 minutes

45 seconds



TIME



WORKOUT PLAN

STEPMILLTime: 40 minutes

SPEED

55 spm

65 spm

85 spm

65 spm

95 spm

70 spm

95 spm

70 spm

105 spm

75 spm

110 spm

65 spm

55 spm

5 minutes

5 minutes

+ repeat 5 minutes

2 minutes

5 minutes

+ repeat 5 minutes

2 minutes

5 minutes

+ repeat 5 minutes

2 minutes

5 minutes

+ repeat 5 minutes

2 minutes

5 minutes

+ repeat 5 minutes

2 minutes

5 minutes

2 minutes

TIME

Slow step

Fast step

Fast step

Fast step

Sprint step

Sprint step

Moderate Step

Slow Step

ACTION


20 backward steps


20 backward steps


20 backward steps


20 backward steps


20 backward steps


WORKOUT PLAN

SPIN BIKETime: 20 minutes

Warm-Up

Sprint

Cycle

35% of your MHR

90% of your MHR

65% of your MHR

RATE

5 minutes

15 seconds



TIME


Time: 30 minutes

Warm-Up

Sprint

Cycle

35% of your MHR


65% of your MHR

RATE

5 minutes

30 seconds

3 minutes

TIME


Time: 40 minutes

Warm-Up

Cycle

Jog

Cycle

35% of your MHR

65% of your MHR

75-85% of your MHR

65% of your MHR

RATE

5 minutes

5 minutes

45 seconds



TIME



WORKOUT PLAN

ROWINGTime: 20 minutes

Warm-Up

Sprint

Row

35% of your MHR


65% of your MHR

RATE

5 minutes

15 seconds

30 seconds

TIME


Time: 30 minutes

Warm-Up

Sprint

Row

35% of your MHR


65% of your MHR

RATE

5 minutes

30 seconds

3 minutes

TIME


Time: 40 minutes

Warm-Up

Sprint

Row

Sprint

Row

Sprint

Row

35% of your MHR


65% of your MHR


65% of your MHR


65% of your MHR

RATE

5 minutes

15 seconds

30 seconds

30 seconds

60 seconds

60 seconds

3 minutes

TIME


BONUSSIX PACK AB

TRAINING PROGRAM

31 6 Week Melt-Down toFITNESS MODEL ABS!“SIX PACK ABS”

SIX PACK AB TRAINING PROGRAM

SCULPTEDIf you have been doing crunches non-stop in hopes that your abs will one day make an appearance, let me save you some time, its not going to happen!

The abs are the trickiest area to tone,

tighten and shred the fat o". In fact, even

us !tness divas like myself can struggle

with getting a sculpted six pack! Why is it

so di#cult? Well for one, most of us ladies

hold our fat around your midsection, and

it can be the last place we lose it!

The key to getting a great stomach is to

not just perform exercises over and over,

but to combine it with the right diet,

workout and cardio program! Think about

it - would you repeatedly do the same

exercise over, and over with any other

muscle group on your body and expect

to see results? Probably not! You need

variation in your workout, consistency in

your diet and a plan of action to melt o"

the fat, and get the sculpted sets of abs

you are after. Below is your Ab Plan of

Action! Perform the indicated Ab workout

for the given day within the appropriate

Phase. Complete each exercise one after

another to complete one full circuit.

Complete at least 3 circuits for each

workout. Each workout should take about

15minutes to complete!

PHASE DAY EXERCISES REST REPS SETS

PlankMountain ClimbersRegular CrunchAb Slams with Medicine BallSide Plank

Hanging Leg Lifts Oblique CrunchRegular CrunchGlute BridgeBicycle Crunch

Regular CrunchPlankMountain ClimbersV-Sit PikesLunge with Rotation

60safter

complete circuit

60safter

complete circuit

60safter

complete circuit

Complete 3 circuits

Complete 3 circuits

Complete 3 circuits

60 seconds60 seconds

20 20

60 seconds

2020202020


2020

WEEK 1 & 2

1

1

1

4

6

2


SIX PACK AB TRAINING PROGRAM

SCULPTED


Plank with Arm LiftHanging Leg LiftsBicycle CrunchAb Slams with Medicine BallScissors

Oblique CrunchExercise Ball CrunchMountain ClimbersSide Plank with RotationExercise Ball Roll-Out

Hanging Leg LiftsDecline CrunchesExercise Ball Oblique CrunchAb Slams with Medicine BallRegular Crunch

60safter

complete circuit

60safter

complete circuit

60safter

complete circuit

Complete 3 circuits

Complete 3 circuits

Complete 3 circuits

60 seconds2020 2020

2020


20

2020 202020

WEEK 5 & 6


Plank Hanging Leg LiftsWood ChopAb Slams with Medicine BallDecline Crunch

Side Plank with RotationRegular CrunchScissorsMountain ClimbersGlute Bridge with Leg Lift

Regular CrunchExercise Ball Roll-OutAb Slams with Medicine BallOblique CrunchV-Sit Pikes

60safter

complete circuit

60safter

complete circuit

60safter

complete circuit

Complete 3 circuits

Complete 3 circuits

Complete 3 circuits


20 20

60 seconds

202020


2020 152020

WEEK 3 & 4

3

2

3

2

3

2

4

4

6

6

2

2


FOR TRAINING YOUR SEXY SIX-PACK!

RULES ATTACK YOUR CORE

You may think you don’t need to target

your core muscles, but these muscles

pull in your middle like a corset - the

transverse abdominis, multi!dis and

internal oblique’s are usually weak on

women. To tighten these up, you need

to engage the core using exercises such

as planks. Focus on pulling your belly

button toward your spine, drawing the

belly button toward your spine when

performing these exercises.

MOVE YOUR BUTT

Don’t sit around too much! Sitting causes

your hip $exors the muscle that connect

your hip bones to your legs to become

sti". This tilts your pelvis forward, which

increases the arch in your back, puts stress

on your spine and pushes your abs out!

Not attractive. Don’t let your hip $exors

become too tight! Stretch tight hip $exors.

In a lunge position, lower yourself so your

back knee is resting on the $oor. Push

your hips forward, keeping your back

upright, until you feel a stretch in the front

of your hip. Hold for 10 seconds, relax and

repeat, then switch legs.

FOLLOW THE DIET, WORKOUT & CARDIO PLAN

Getting rid of that fat hiding your abs is

possible if you follow the entire plan! That

means the diet, workout and cardio plan

that are laid out here. To lose weight, and

burn fat you need to be consistent in your

approach, and you need to be dedicated

to all three to achieve maximum results!

DE-STRESS YOUR MIND

If your stress levels are high, you will be

producing cortisol, and this hormone

actually prevents the processes of fat

burning to even turn-on! In fact, it

encourages fat storage, particularly around

the belly! In fact, your midsection is four

times as likely as the rest of the body to

store stress-induced fat. Keep your stress in

check. Take breaks throughout the day, do

yoga, and don’t sweat the small stu"!

DON’T OVERDO IT!

The muscles of the abs are just like every

other muscle group they need a break

sometimes too! Allow your muscles to

recover between workouts. Follow the

program laid out here of 3 sessions per

week, with one day between workouts.

And don’t forget the abs are engaged in

all exercises you do, so even when you

don’t think you are working your abs you

actually are!

1

2

3

4

5


FIVE TRAINING TIPS FOR A SEXY MID SECTION

YOURSEXY ABS!

When performing ab exercises on the $oor, do not pull on your neck.

Support your head by placing !ngers lightly behind your ears, and let your

elbows point out toward the sides.

Don’t forget to breathe out as you contract the muscles of the abs, and inhale on

the relaxation portion of the movement.

A good workout plan will include exercises that build a strong mid-section such

as crunches, moves that improve stability including planks and motions that

target the rotational muscles of the core or your obliques!

Stretch out your abs after your workout, using spinal extension movements such

as the cobra.

12

3

4

5

SEXY ABS!35 6 Week Melt-Down toFITNESS MODEL ABS!“THE PRODUCT”

FITNESS MODEL ABS SUPPLEMENT PLAN

“THE PRODUCT”Workout and Diet are paramount to getting results, but so is the right supplement plan.

Without all three in place, your results will be minimal at best. Combine the 6-Week

Melt-Down to Fitness Model Abs with my recommended supplement plan and you

will be on your way to burning o" excess fat, building lean muscle and revealing that

elusive six-pack in no time!

You can get all these Blue Star Supplements right here:

UPON RISING

BEFORE WORKOUT

BEFORE SLEEP

AFTER WORKOUT

Use one serving of BLADE,

VITALITY and OMEGA BLUE

Take second serving of BLADE

Take one serving of ISO-SMOOTH

and second serving of OMEGA BLUE

Take one serving of BCAA XD

ISO-SMOOTH BLADE OMEGA BLUE VITALITY

https://www.bluestarnutraceuticals.com/link%3Fid%3D5%26aff%3D28












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