fast start fat loss 1

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Fast Start Fat Loss

by Michael Morelli Jr

Consult and get your physician’s permission before starting any exercise

program or altering your diet. The programs and information expressed within

this book are not medical advice, but for educational purposes only. This

program is designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before

starting any exercise program, including BodyBurn. If you experience any

lightheadedness, dizziness, or shortness of breath while exercising, stop the

movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or health

condition that may occur through following the programs and opinions

expressed herein. Dietary information is presented for informational purposes

only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their

safety and know their limits. The ideas represent the author’s opinions and are

solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in

articles and reviews.


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Copyright ©2013 moreFIT Media LLC. All rights reserved.

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Table Of Contents

About

5 Introduction 7

moreFIT Philosophy 9

Diet & Supplements 101 12

moreFIT Training 19

The Workout

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ThrustR 23

Squat 24

Lateral PushUp 25

Wall Sit 26

Russian Twist 27

Mountain Climber 28

SitUp V 29

Plank 30

Let’s Get Fit Together!

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About

Based on the nature of the Internet, I wanted to take a

minute to answer a question you are probably asking...“Who is Michael Morelli?”

I am a pretty normal guy whoreached a point where I had to figureout how to get the health andphysique I always dreamed of (afteryears of below average results).

Without going into all the details, Ilost 30 pounds of fat, and reducedmy body fat from 24% to 10% in just

under 120 days.

Like many people, I dabbled with fitness programs, dietsand health regimes for many years without much success. Iwould lose weight over a 30-day period, but then gain it

back shortly afterwards.

Like a lot of people, I was frustrated by the lack of results. Iwas ready to give up.

In one last attempt I implemented something muchdi! erent than anything I had tried before. I had done thecardio thing and I had lifted weights before, but never

together at the same time.I began what some people call high intensity training, butwith my own twist based on years of personal experience. Ifyou knew me, you'd know I love to take things and makethem better. And that's exactly what I did.

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It worked!

I knew if I could do it then I could show others how to do italso. And that's exactly what happened.

This is what led me into the fitness industry. I got certifiedand starting taking on clients. Coaching other people is apassion and my mission is to help a million people get intothe best shape of their life.

My goal is to coach and pass my knowledge and passion forhealth on to my clients and readers. Health and wellnessare my life. The methods I share are the very same methods

I use every day to train, eat, and stay fit the natural way.

I have extremely high standards, and think my programsare the best in the world. I believe you will get tons of valuefrom them.

Put this information into action and please keep meupdated. I always enjoy hearing from clients and readers.

To your success,

Michael

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Introduction

Thank you for signing up to read this workout and diet

program.For whatever reason, at this point in your life you decidedto give ME a try. I think this will prove to be a turning pointin your health and fitness journey.

I know that you just want to get started, so I haven’tcreated a long introduction. There are a few ideas that I’dlike you to keep in mind.

What you are about to read are the exact type of workoutsand diet principles I used tolose 30 pounds of fat in under120 days. I didn’t starve myselfor go to extremes.

You should know somethingelse: I don’t have exceptionalgenetics. I did’t have anutritionist helping me, and atthe time I didn’t have great will power either.

BUT I can follow a plan. And that’s all you need to do too.

This Is Not A “FAD” Diet

There are tons of “lose fat fast” programs on the Internet,and most of them require you to starve yourself, completely

cut out carbs and/or take a magic potion or pill in order tosee results.

Those are dangerous diets and unsustainable. Trust me,I’ve been there and done that.

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If you follow those diets it’s likely you will gain all theweight back, and more. It’s usually because the dietprograms aren’t centered around real health and nutrition.Your goal should be, to take the diet and turn it into an

eating lifestyle.

Any program that claims major fat loss can happenovernight will advise a diet that is simply NOT sustainable.

The program I present here is based on REAL HEALTH. Thisis a basic principle in everything I create and I ALWAYS holdtrue to this.

Real Health Is The Number One GoalWithout health, you have nothing. And more often than not,our health only becomes valuable once we begin to lose it.

You might be muscular or you might be lean, but withoutreal health, life becomes tough, age comes quickly, oftenwith, sickness and disease.

If you follow my Fast Start Fat Loss program you will begin

to realize what I mean by REAL HEALTH, and in doing soyou are going to lose weight. You are going to put togethera physique that you can be proud of.

You will gain lean muscle, strength, and endurance whichwill translate into fat loss and optimal health.

If you follow my program, I guarantee you the results I havepromised.

Are you ready?

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moreFIT Philosophy

My feeling for e! ective training is simple, “Keep the body

guessing, keep the body changing”. This is also known asmuscle confusion. This approach works for fat loss as well.

This is the key to unlocking your body’s full fat losspotential.

My approach focuses on 5 key elements. I believe these arethe critical elements that make all the di! erence in burningfat, as well as building and sustaining lean muscle tissue.

Initially I’d like you to work on perfecting the first three.

FormForm is non-negotiable and a prerequisite before beingable to attack the next element. Without correct form wecannot be e"cient and we open ourselves up to injury.

ConsistencyConsistency and form are like brother and sister. Once youhave the form down for a particular exercise, consistencysays your first rep should look as good as your last.

Consistency means nothing if your form is consistentlyincorrect.

I certainly realize fatigue sets in after a number of reps andtherefore muscles may begin to compensate for othermuscles, however, it’s crucial to make every attempt, tocorrect course.

Before you increase intensity it’s important that you areperforming the exercises with good form on a consistent

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basis.

IntensityIntensity refers to how hard you are working during a given

period of time. There are two basic ways to measureexercise intensity; how you feel and your heart rate.

Studies indicate that your perceived exertion correlates withyour heart rate. In other words, it’s likely that if you thinkyou’re working hard, chances are your heart rate iselevated.

However, before you are ready to increase intensity, Iabsolutely need consistent form from you first. Once youhave these two pieces in line, every round and every repshould be performed at maximum intensity.

Every time you push yourself, complete another workout,you force your body to adapt.

As your mind and body adapt, you will be able to perform

more reps, faster, with more focus, better form andconsistency.

This is the intensity element.

ProgressionProgression means you’re increasing the di"culty of yourworkout by manipulating one or more of the following:

I. ExerciseII. RepetitionIII. ResistanceIV. Rest

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You can progress through a number of areas. So manypeople workout every day, yet they don’t get the resultsthey want. It’s usually because of this critical progressionpiece.

“Keep the body guessing, keep the body changing”.

I will dive deeper into progression in some upcoming blogposts and exercise programs. For now, focus on the firstthree elements. Your foundation is the primary concern.

You can’t build anything without a strong foundation.

RecoveryRecovery happens when your body is at rest. You absolutelyhave to rest your muscles. The newer you are to strengthand resistance training the more rest you need.

You may think that results take place during training. Butthe reality is that the results take place during recovery,providing you are feeding your body with the proper

macronutrients. Don’t worry, I cover nutrition in anupcoming section.

It’s just as important to keep your body guessing on therecovery side as well. So I strongly suggest a workoutschedule that consists of 2 days on and 1 day o! duringyour first 30 days of strength training.

This will ensure that your rest days never fall on the same

day, week after week.

Now that we have covered the 5 key elements for e"cienttraining, let’s go over, diet and supplementation strategy.

For more free no-BS fitness tips that work; visit my blogwww.MorelliFit.com

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Diet & Supplements 101

You cannot overlook diet and supplementation. It is

di! erent for everyone because each of our needs aredi! erent.

What is a diet?Diet is referred to as the sum of food consumed by another

person or other organism. We are essentially all on a diet.

What that consists of either moves you toward your goal of

optimum health or away.

We all hate the word “DIET”, even me! Unfortunately, when

we take the first step toward a healthier approach to eating

that’s what it’s called. Chances are your friends and family

will always call it a diet.

My best recommendation is that you gradually transition

from old destructive eating habits to new healthy ones.Each and every new day is an opportunity to improve your

eating habits, and progress is progress, no matter how

large or small it is.

How Often Should I Eat?While there is great controversy surrounding this topic,

research suggests 5-6 meals a day for those who train

regularly. That means you need to eat every 3 hours on

average beginning in the morning with breakfast.

This doesn’t mean eat garbage every 3 hours; it means eat

a combination of quality fats and proteins along with some

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low glycemic carbs (fruits and vegetables). This is the recipe

for success.

BREAK-FAST is just as it sounds, you’re breaking the

overnight fast. It’s important to make sure you are eating a

well-balanced meal, heavier on the lean proteins and

quality fats within 30 minutes of waking.

The earlier you fire up your metabolism, the earlier it starts

to recognize this process and constantly utilizes the food

you consume for fuel rather than storing it.

What Should I Eat?Now that we have set the stage for how often (every 3 hrs)

you should eat, let’s quickly cover good food vs bad food.

It’s a must to stay away from processed foods, refined

sugars, and most grains. If you consume a lot of alcohol,

now is a good time to cut back.

Eat This Not That

Fruits Grain

Vegetables Processed Food & Sugars

Lean Meats Legumes

Seafood Alcohol

Nuts & Seeds Dairy

Healthy Fats Starches

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Let’s assume you wake up around 6:30am and you go to

bed around 10:30pm. We are also going to assume that you

get 8 hours of sleep on average every night and that you

train around 5:30pm.

Table 1-1

Sample Eating Schedule

7am 3 eggs, turkey bacon, fruit or leafy greens.

10am protein shake/bar or beef jerky and green juice.

1pm tuna or chicken salad w/ celery, egg and veggies

4pm hardboiled eggs, handful of almonds, jerky.

5pm half a banana or apple w/ almond butter.

530pm training time.

7pm protein shake.

8pm lean meat and vegetables.

* This is a sample eating schedule. Your individual goals as

well as your BMR will determine a more accurate eating

strategy.

3 Hour RuleAfter looking at the chart above you’ll notice the meals get

cleaner and smaller the closer it gets to bedtime, takinginto account the “3 hour rule”.

In other words, every time you get ready to eat , ask

yourself; “What will I be doing for the next 3 hours”?

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It’s these next few hours that should ultimately determine

what’s on your plate. For more details on timing subscribe

to my YouTube channel and watch How To Diet &

Supplement.

How Much Protein Should I Consume?Daily protein consumption is and always will be a highly

debatable topic. While there really is no right or wrong

answer, recommendations can be made based on the

overall fitness goals, training intensity as well as weight.

Yes ladies, you need protein too!

Table 2-1

Weekly Training Hours Protein (g) Weight Inte sity

< 20 .8 - 1.2 x L H

> 20 1.2 - 2 x L H

Generally speaking most people train 20 hours per week or

less. It’s my recommendation to follow the workouts in this

guide, which means you won’t exceed 20 hours of training.

With that in mind, in order to arrive at the suggested

number of daily protein (g) intake you simply do the

following calculation.

Protein (g) * Body Weight (x) = Y = Daily Intake (g)

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It’s my recommendation that you use .8 (g) as the number

for daily protein consumption to begin with. As your

training intensity increases so will your protein intake.

I’ll explain this correlation and go into more detail in an

upcoming post.

When Should I Take Supplements?I am a strong believer in supplementation, however, it

MUST be done with caution. You must learn if you haven’t

already, to read labels. Never put something into your body

without first understanding its ingredients - very important!

The timing of supplementation is also important to

consider, especially if you want to maximize the

e! ectiveness and results proper supplementation can o! er.

Based on my experience with nearly every type of

supplement on the market, here is what I recommend in

order of importance.

Table 3-1

Supplement am pm

Multivitamin X

Protein X X

Fish Oil X

Glutamine X X

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Recommended Water IntakeLast, but certainly not least important, we get to daily water

requirements. I cannot tell you how many times I get askedthe question “how much water should I drink”?

Most fitness professionals respond with the same answer -

“drink 8 glasses”.

The truth is water consumption varies based on a number

of factors and can actually change for the same person one

day to the next based on physical activity, the weather, andeven current health conditions.

Did you know adequate water consumption has been linked

to the prevention of a number of diseases; not to mention

weight loss?

What does ADEQUATE mean for you?

Take a look at table 4-1. I encourage you to read over it

carefully.

Table 4-1

Need Factor Recommended Water Intake

0.5 Sedentary, no sports or training

0.6 Walk/Jog or light fitness training

0.7 Sports or moderate training 3 times per week

0.8 Moderate daily weight or aerobic training

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Need Factor Recommended Water Intake

0.9 Heavy weight training daily

1 Heavy weight training daily + sports, or “2-a-days”

* Multiply your weight (in pounds) by the appropriate need

factor above to calculate the recommended daily water

intake (in ounces).

It’s important that you consume the recommended amount

of water spread out over the course of the day. Do not force

it.

Now that we have discussed the nutrition component, let’s

take a look at the exercise piece.

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moreFIT Training

My approach to training is fast, focused and extremely

e! ective. By implementing my training methods you willbecome stronger, more flexible, faster, all while increasingyour level of endurance.

I have yet to find a method that’s more e! ective for burningfat and maintaining lean body tissue.

You see, with my approach we will recruit more musclefibers at any given time, attacking both aerobic and

anaerobic capacity. The more muscle fibers that are calledinto action the more progress we can make in a shorteramount of time.

Without going into too much detail, there are two types ofmuscle fibers; slow and fast twitch. More often than not, weonly train one of them at a time. Not anymore!

A good comparison to this type of training is CrossFit,

however, the degree of di"culty isn’t even close.For more training information please visit my blog.

On any given day the workout can be as little as onecompound movement or multiple. The exercises willtypically be broken up into circuits.

One time through a circuit is referred to as a “round”

The beauty of these workouts is that you can take andperform them in addition to strength training and cardio ifyou want to. Trust me when I tell you they will kick yourbutt all by themselves.

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Initially I used these very same workouts by themselves. Ayear later I am still using them in conjunction with someother strength training exercises.

Why?Simple, because they work!

Subscribe to my YouTube channel before you forget, andnever miss another workout. I will continue to postworkouts that address form, consistency, intensity, andprogression.

I may even decide to put together a 90 day program! We

shall see... ;)

Let’s take a look at this workout:

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The Workout

• Start with Circuit A.

• You’re going to perform this circuit 3 times, immediatelymoving on to Circuit B for 3 times.

• Keep track of your time. It’s your goal to improve yourtime with each consecutive workout, without sacrificingform of course.

• Rest for 60s ONLY at the end of each round. Because youare trying to improve your time, REST should continue to

decrease.

Increase Difficulty

• If you’d like to increase the di"culty you can do so byincreasing the isometric holds from 30 to as much as60/90 seconds.

• Or decrease rest time at the end of the rounds to 45s.

• Advanced athletes can also increase the number ofrounds from 3 to 4.

Goal

• Your GOAL is to progress to the most di"cult progressionof each exercise. Decrease rest time to 30 seconds perround without sacrificing form.

• Perform 4 rounds per circuit without sacrificing form,consistency, or intensity.

• You will e! ectively be making progress. This is the goal ofall goals.

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Circuit AExercise Reps/Time

ThrustR | BurPee 10

Squat | Roman Chair 20

Lateral PushUp 10

Wall Sit 30s

Circuit B

Exercise Reps/Time

Russian Twist 30

Mountain Climber 30

SitUp | SitUp V 15

Plank 30s

For more result driven workouts visit my YouTube channel.

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ThrustR

Description:

This exercise works almost every muscle in your body. Itchallenges your cardiovascular system while buildingmuscle and it’s great for conditioning your core.

• Stand straight, feet about shoulder width apart.• Squat down and touch the floor with your hands (A).

• Jump backward into PushUp position; only your hands and toes

are touching the floor (B).

• Now return to the crouch position by jumping forward so that yourknees are just outside your arms (A).

• Lastly jump up with your hands above your head.

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A B


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Lateral PushUp

Description:

• Position your hands together as if you’re ready to perform a close-grip pushup (A).

• Bring your right hand out so that your hands are now just widerthan shoulder width apart (B).

• Perform a pushup by lowering your body until your chest justtouches the floor (B). Your elbows should bend towards your feet.

• Pause at the bottom (B). Pushup. As you get to the top of themovement move your right hand back to center starting position(C).

• Repeat with the left side. Return to the starting position.

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A B C


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Wall Sit

Description:

This is a great exercise for strengthening the quadricepsmuscles. It looks very basic, but it is very demanding. This

is an isometric exercise that you can adapt to any level offitness simply by extending the duration of the hold.

• Place your back against a wall with your feet slightly wider than

shoulder width.

• Your feet should be a little ways away from the wall.

• Lower your hips until your quads are parallel with the floor, or

your knees form right angles (A).

• Your hands should be out in front of you, not on the wall or yourquads (A).

• Hold this position for the entire duration.

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Russian Twist

Description:

This exercise works your entire core. The twisting of thetrunk allows you to target the obliques as well as upper and

lower abdominals.• Sit on the floor. Lift your feet about 6 inches o! of the floor (A).

• Your body should almost form a “V”.

• Next rotate your trunk from side to side. Use a medicine ball, a

kettle-bell, a dumbbell or even a bottle of water. Lightly touch the

floor.

• Remember, keep your core tight and engaged throughout the

exercise.

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A B


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Mountain Climber

Description:

This exercise is a compound aerobic movement that notonly works the core, but also helps increase aerobiccapacity. You will quickly feel your body working whenperforming this exercise.

• Start in pushup position; hands shoulder width apart with your feettogether.

• Next drive your right knee up to your elbow (B).

• Bring your leg back and switch now driving your left knee up to

your left elbow (A).

• Keep your abdominals tight and your butt down as you performthe movement.

• Switch back and forth between legs, making sure to drive yourknees all of the way up to the corresponding elbow on eachrepetition.

• Continue to repeat for the desired number of reps.

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A B


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SitUp V

Description:

This is very e! ective for developing the abdominal muscles.This can often be a challenging exercise, as it requirescoordination. It works the lower abs and the obliquemuscles.

• Lie down, back flat on the floor with your arms fully extended

above your head (A).

• Slowly and simultaneously raise your upper and lower together (B).

• Bring your fingers to your feet to form what looks like a “V” with

your body.

• Contract your abdominals while keeping your legs as straight aspossible.

• On the way down, your shoulders nor your feet should ever touchthe ground.

• That’s one repetition.

• Continue to repeat for the desired number of reps.

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A

B


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Plank

Description:

This is an isometric exercise. It is great for buildingstrength and endurance in the abs, back and buttocks. Italso helps to strengthen the stabilizer muscles in the body.

• Lie down, stomach flat on the floor.

• Next rise up, using your forearms and elbows as a base with yourfeet together (A).

• Make sure your body forms a straight line, you should be parallel

to the floor.

• Contract the abdominals while keeping your quads and glutestight.

• Lastly, make sure to dig your toes into the floor for maximum

e! ectiveness.

• Hold this position for the entire duration. Extended (B) - bringyour hands as far out past your head as possible and hold.

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Real health is critical. We absolutely cannot ever sacrificeour health for our appearance, that is a recipe for miseryand disaster.

PLEASE stay in touch with me as you start and endure your journey. I absolutely want to hear how you’re doing.

I am serious!

I can easily be reached through any one of the socialplatforms and I encourage you to drop me a message fromtime to time.

I welcome your questions--or heck, if you just want to sayhi, I’d love that too!

God Bless & Let’s Get Fit Together!

Your PT,

Michael

https://www.facebook.com/MorelliFit

https://twitter.com/MMorelliJr

http://www.youtube.com/user/MorelliFit

http://instagram.com/michaelmorellijr

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