Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever,

electronic, or mechanical, including photocopying, recording, or by any
informational storage or retrieval system without expressed written, dated and
signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices

The information provided in this guide is for educational purposes only. We are
not doctors and this is not meant to be taken as medical advice. The information
provided in this guide is based upon our experiences as well as our
interpretations of the current research available.

The advice and tips given in this download are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided below.

This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.

©2016 Over40AbSolution.com All rights reserved. 2

 Table of Contents:
Chapter 1: How to achieve Rapid Fat Loss for the Long Haul (p.4)

Introduction to Over 40 Ab Solution (p.7)

5 Amazing Benefits of Metabolic Zone Training (p.11)

Chapter 2: The 3 Proven Systems of Metabolic Zone Training (p.16)

Chapter 3: The OVER 40 Ab Solution Exercises and Workouts (p.31)

Chapter 4: The Best and Worst Cardio Machines (p.50)

Chapter 5: The Truth About Carbohydrates and Your Belly Fat (p.57)

Chapter 6: OVER 40 Ab Solution Continuation Plan (p.65)

©2016 Over40AbSolution.com All rights reserved. 3

Welcome to the Over 40 Ab Solution.

One of the smartest exercise protocols on the planet.

Ok, we’re biased. :)

But we truly believe it is. And once you apply this approach consistently we’re
sure you’ll agree.

We’ve had countless amounts of emails from men and women between the ages
of 25 and 65 over the last few years validating the efficacy of this approach for
shrinking belly fat.

And if you’re reading this, I’m sure you’re smart enough to know that diet pills,
endless long duration cardio and infomercial gadgets that supposedly target
stomach fat, do not work.

So whether you’re really overweight and trying to accelerate your current fat loss,
you’ve hit a plateau, or you’re looking to burn off that last few pounds of stubborn
fat…

You’ve just found your solution.

The strategies we’ll share with you inside this guide will ensure that you’ll NEVER
hit a plateau and you’ll always know EXACTLY what to do so that your body is
always burning fat when you eat and exercise.

This means every time you do any type of cardio, you’ll be targeting stubborn fat
by using the proper metabolic system. In fact, these workouts can even help you
quickly break apart and “burn off” pockets of ugly cellulite.

And believe it or not, there are also tremendous benefits to combining lower
intensity cardio with intervals…but you have to use the right strategy.

But first, a little reality check.

©2016 Over40AbSolution.com All rights reserved. 4

 Chapter 1:

How to Achieve Rapid Fat Loss

for the Long Haul

©2016 Over40AbSolution.com All rights reserved. 5

 Do You Have Realistic Expectations?

When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.

Before we get to our proven strategies, here are a few quick tips and insights that
will set you up for both immediate and long-term, sustained weight loss.

Although these strategies work fast – no matter what your age, gender, or current
condition – in order to achieve success you must have the following two things
working in your favor.

Component #1:

See the Big Picture

Although you can get a VERY fast start with just using interval training, it won’t
last unless you see the big picture if you’re over 40 years old.

You’ll no doubt get rapid results applying these techniques, but you must be
patient enough to stay the course down the road a few weeks when your old
habits want to sneak back into your life.

Additionally, we all have different genetics.

A young man between 20 and 40 is going to get fat burning results a heck
of a lot faster than an aging female who has dieted for years, damaged her
metabolism and has hormones that are all out of whack.

If you’re a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.

Keep going even if you feel stuck. You’ll get your breakthrough if you apply this
stuff and stick it out.

Component #2:

Consistency
Just like anything in life, the longest way is a short cut. You’re never going to
be perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.

©2016 Over40AbSolution.com All rights reserved. 6

Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.

I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those “peak”
moments shown in photographs for a few hours at a time, a day or two at
most.

Unfortunately, after photographers “capture” these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.

Not true, OR realistic.

Think about how many times you’ve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.

Then a day or two later while you’re buying groceries you see them
“caught on hidden camera” with all their physical flaws exposed by some
gossip magazine or publication.

Whether it’s a peak moment caught on camera or airbrushing, remember to

compare yourself with yourself -- and your past results, so that your
expectations are realistic and progressive at the same time.

This is the only way, in our opinion, to make this type of approach a rewarding
experience. Rapid fat loss is an opportunity for life changing breakthroughs along
with physical and personal growth.

This is an important anchor in your life that needs to be a priority.

If you’re like most of the world, you’re busy. You spend most of your time and
energy committing to other people and responsibilities beside yourself.

Make sure you block off time to plan ahead and make time for YOU.

Schedule your nutrition and exercise first…so you can give everybody else
your very best.

This is not a selfish thing to do. You’ll find the reward will carry over into other
areas of your life in a very positive way.

Additionally, your confidence will soar because you’ll end up looking great too.

©2016 Over40AbSolution.com All rights reserved. 7

 Introduction:
The Over 40 Ab Solution
First let’s review the 3 “Zones” you’ll be using to attack your “Over 40” stubborn
fat cells and start seeing your belly get flatter in less than 7 days from now.

ZONE #1: PRIME

The entire purpose of Zone #1 is to stabilize blood sugar and flat line your body’s
#1 fat storage hormone—insulin, before using Zone #2.

This allows fat to be used much quicker as an energy source, while putting your
body in the perfect hormonal state to release fat burning and youth hormones
stimulated by Zone #2 workouts.

You’ll see a few different “primers” below, which require very little time and effort.

ZONE #2: RELEASE

Now that your body is “primed” to burn off stubborn fat it’s time to enter Zone #2,
which is comprised of two different types of exercise protocols specifically
designed to release MASSIVE amounts of fat burning and youth hormones into
your bloodstream.

The first one is called Metabolic Bursting (20-30 second bursts of high intensity
exercise) and the second is called Threshold Intervals (60 second bursts of
high intensity exercise).

Both of these protocols will release the hormones that “break apart” stubborn fat
cells and keep your body looking younger.

Everything is laid out for you step by step inside this guide.

ZONE #3: BURN

The third and final step is to “burn off” and permanently remove stubborn fat cells
you’ve just released from using Zone 2.

We call this the Free Fatty Acid Finisher, and although it’s completely optional it’s
highly recommended to use if and when time permits.

Let’s review all 3 Zones in detail…

©2016 Over40AbSolution.com All rights reserved. 8

 Zone #1:
“PRIME”

Goal: Flat line insulin and keep blood sugar levels stable so your body can use
fat as its FIRST source of energy

Primer #1: Walk 5 to 10 minutes or do some other type of low intensity

exercise. This will help lower insulin before you use the Zone #2 12-minute
workouts.

If you eat before you start using the exercise protocols found in Zone #2 you’ll
spike insulin, which BLOCKS your body’s ability to release the hormones that are
responsible for burning stubborn fat.

Primer #2: Exercise in the morning (or after waking up) in a completely
“fasted” state OR if you exercise later in the day try to wait 3 to 5 hours
AFTER eating until you exercise.

Whenever you fast, your body’s blood sugar stabilizes and your insulin levels
remain low causing your body to release more “youth hormones” (Growth
Hormone).

This also puts your body in the perfect hormonal state to release fat burning
hormones when using the Zone #2 protocols.

BONUS Primer: Try to wait 60-90 minutes after each 12 minute workout
before you consume ANY calories.

The Over 40 Ab Solution 12 minute workouts will force your body to release more
Growth Hormone and adrenaline by ramping up your sympathetic nervous
system.

This helps create a fat burning hormonal environment inside your body both
during AND after exercise. If you decide to eat directly after exercise there’s no

©2016 Over40AbSolution.com All rights reserved. 9

doubt this is a “healthy” choice, but always remember this:

The minute you consume ANY calories after exercise, you’ll spike your
body’s #1 storage hormone – insulin.

And although insulin helps shuttle nutrients to muscles quickly, it’s the
antagonist of growth hormone so it can potentially STOP your body from
burning fat altogether.

But if you wait 60-90 minutes after exercise before eating, the absence of
insulin—along with the presence of growth hormone and adrenaline will spare
muscle and help you burn a lot more stubborn fat.

That’s why I recommend you ride the fat burning wave for 60-90 minutes after
exercise by NOT eating right away.

NOTE: This doesn’t mean you can’t get great results eating directly after
exercise if you want to.

But I recommend that you “ride the fat burning wave” to accelerate the burning of
belly fat after your 12 minute routines.

*NOTE: These primers are only intended for healthy people who have been
cleared by their doctor for exercise. If you have pre-diabetes or diabetes of any
kind, consult your physician before attempting any of these recommendations.

©2016 Over40AbSolution.com All rights reserved. 10

 Zone #2:
“RELEASE”

Zone #2 uses 2 scientifically proven exercise protocols that will “release” your
body’s MOST stubborn fat cells so they can be burned off.

I’m sure you’re no stranger to interval training. If it’s something you’ve never tried
before, you’ve landed on the perfect spot. This guide will have you burning fat
like you’ve never experienced.

For those of you who don’t know, intervals are simply a very hard, short burst of
exercise (sprinting, jumping, cycling, bodyweight exercises, high intensity cardio,
etc.) followed by an active recovery period before repeating another interval or
burst.

If you’re familiar with this type of strategy I have even better news.

There’s actually a better way to approach interval training to help your

metabolism overcome the adaptive response that’s associated with exercise.

You’ll learn all about it below.

The 2 protocols below are by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn belly fat while
simultaneously overcoming exercise plateaus and adaptation.

Traditional intervals typically last 1 to 2 minutes in length. The Metabolic Bursting

intervals you’ll be using below are shorter in duration (10 to 30 seconds max) and
harder in effort.

You’ll have to adjust your level of effort based on your current condition,
but age does NOT matter.

Even if you’re well into your 50s (like Karen), 60s, or even 70s, you can apply
Metabolic Zone Training. Just make sure you’ve been cleared by your doctor for
exercise and apply the intensity levels to your current level of fitness.

©2016 Over40AbSolution.com All rights reserved. 11

And once you discover the amazing benefits of using the Metabolic
Bursting protocols after using your “primer” you’ll never look back.

Five Amazing Benefits of Zone #2

Metabolic Bursting

1. UNLEASHES your fat burning hormones

It all starts with hormones called Catecholamines.

Catastrophic HUH? No…Catecholamines!

Catecholamines are “fight-or-flight” hormones released by the adrenal glands in

response to stress like high intensity bursting. They are part of the sympathetic
nervous system (SNS) and they force the release of free fatty acids into the
bloodstream.

Catecholamines eventually convert to dopamine, norepinephrine, and eventually

to epinephrine, which ultimately forces the release of these free fatty acids.

In other words, these catecholamines break apart stubborn fat (more on

how to “burn off” this stubborn fat in a second).

This is just one of the many reasons why strategic bursts are so much more
effective for fat loss than traditional exercise and old-school cardio.

Several key studies also indicate that a series of 20 to 30 second sprints sharply
increased HGH (Human Growth Hormone) in the body while exercising – and
also for roughly 2 hours after a workout.

Speaking of after, let’s not forget about the famous “After burn.”

Bursting and intervals have the potential to increase your metabolic rate for 38 to
48 hours after doing just one 12 minute session.

Pretty amazing.

In the fitness world we call this EPOC or Excess Post-Exercise Oxygen

Consumption. EPOC is just a fancy acronym for the amount of fat and calories
burned AFTER a workout.

©2016 Over40AbSolution.com All rights reserved. 12

IMPORTANT: If you want stellar results from bursting – enough to see a
dramatic change in how your body looks – it doesn’t require a lot of time…but it
does require the right strategy and proper INTENSITY.

In other words, you have to push yourself out of your comfort zone even if you’re
a little older.

Trust me, you’ll know when you get there…

So how do you really know if you’re going hard enough to release an arsenal of
fat burning hormones while producing the maximum after burn?

Here are some guidelines:

1. Lack of oxygen and feeling out of breath.

Kind of obvious, but take this one to heart. In fact, grunting,
moaning, and crying out to the fat burning gods are not uncommon.
Seriously, you need to bust it if you want results from bursting. Or
as Jim Carry says in the movie Liar, Liar, “I’m kickin’ my own ass!”

2. Muscle burn (lactic acid overload).

Sometimes you should notice your chest burning for several
minutes after your bursts. This is a good sign. It means your fight or
flight response and (SNS) has kicked up – big time.

3. Increase in body temp or breaking a serious sweat.

In fact, you should continue to sweat for a while afterwards if you
push yourself hard enough. This is your body’s way of trying to cool
itself down, but it’s also a sign that you’ve pushed yourself hard
enough to get the hormones going.

4. You must “feel the pain.”

Just remember, when you think you can’t do another burst or
interval…do 1 or 2 more. At times you might feel tingles in your
arms, legs, or even in your head. This is commonly referred to as
the GH “tingles” and it’s another key indicator that you’re
performing your bursts and intervals properly.

Caution: Do not go all out if you’re not conditioned properly. Again, apply EACH
technique based on your current health.

Remember, this is a process, NOT an event. If you’re just starting out, gradually
increase intensity as you condition yourself week by week. But first things first –
make sure you’re healthy enough to go all out and apply these strategies.

©2016 Over40AbSolution.com All rights reserved. 13

2. Gets you fitter, FASTER than any other type of
exercise
Researchers from 2 published journal articles found that bursts or sprinting for 20
to 30 seconds performed 3 times a week for 20 minutes or less produced the
same results as 3 endurance (the slow boring stuff) cycling sessions, each of
which lasted 90 minutes to 2 hours.

In other words, just one hour of bursting or sprinting over the course of a week
produced what would take up to 6 hours of the normal, boring textbook
target heart rate cardio.

Also, after just two weeks (or six total bursting/sprinting workouts) subjects
increased their endurance by 100% and they began using oxygen more
efficiently to burn fuels.

3. Burns more overall calories--- especially FAT

calories
Although traditional, low-intensity target heart rate exercise gets a lot of the
attention and publicity…sprint – speed bursting type workouts actually deliver
superior fat-loss results.

Here’s why.

Although you can maintain lower intensity workouts for longer periods of time (1
hour or more) and it allows you to supposedly burn a greater percentage of fat
calories (as opposed to carbs or stored glycogen)…minute for minute the slow-
stuff burns substantially fewer total calories, therefore fewer fat calories as well.

In fact, subjects who engaged in these types of workouts increased the amount
of fat they burned 36% more than those who engaged in moderate intensity
exercise. It’s because the higher intensity workouts produce more mitochondria
(your body’s cellular fat-burning powerhouse).

All this indicates is that adding bursting and interval workouts to your fitness
program also conditions your body to burn more fat during moderate-intensity
exercise, as well.

©2016 Over40AbSolution.com All rights reserved. 14

4. Fuels your mind, fights Alzheimer’s, and makes
you SMARTER
Research indicates that higher intensity workouts are a great catalyst for your
brain to produce more dopamine and serotonin. These are brain transmitters
that reduce stress during exercise and other activities.

There is also the evidence suggesting that bursting can increase the amount of
catecholamines your brain produces (discussed above). Remember, these are
neurotransmitters found in the amino acid tyrosine which help the body stay
sharp during prolonged periods of work, sleep deprivation, and other stressful
situations…like everyday life.

In other words, when you make time to go fast and burst on a regular basis you
won’t feel lethargic after lunch anymore.

It seems to create the perfect synergy between the brain and the body.

5. Puts a “spring” in your step and makes you

look and feel YOUNGER again
Have you ever noticed how kids have non-stop energy, can go all day long
without stopping and the last thing they want to do is sleep?

It’s because they run around with the ‘need for speed’ in their everyday activities
and their natural hormones are cranking.

It seems like we all start to lose that drive by the time we hit our late 20s. But
bursting workouts 3 to 5 times a week will create a new confidence and an
appreciation for the spectacular engine that God has given us called our body.

Your body is supposed to have its engine revved up on weekly basis. It’s the best
form of physical and emotional renewal to release more fat burning hormones
and bring back some youthful energy.

As you can see, the benefits of this approach are very efficient and
effective.

Let’s break it down.

©2016 Over40AbSolution.com All rights reserved. 15

 Zone #3:
“BURN”

Zone #3 uses the long forgotten “old school” steady state cardio trick used by
Fitness Models and Professional Bodybuilders to whittle away their last few
pounds of stubborn fat making their skin look tighter in their midsection and love
handles look tighter.

Although Zone #3 is completely optional, it’s the only proven method I know of
that will “burn off” and REMOVE your stubborn fat cells that have been “released”
from Zone #2, preventing your body from “restoring” stubborn fat cells.

Zone #3 is simply 10 to 30 minutes of steady state cardio or brisk walking for 10-
30 minutes AFTER you perform your 12-minute workouts.

When you chronically do steady state cardio it’s hard on your heart,
releases stress hormones, and can actually stop your body from burning
stubborn fat…

UNLESS it’s done sparingly and at the right times like we show you in the
following chapters.

©2016 Over40AbSolution.com All rights reserved. 16

 Chapter 2:

The 3 Proven Systems of

Metabolic Zone Training

There are 3 different Metabolic Protocols that you’ll be using below.

©2016 Over40AbSolution.com All rights reserved. 17

Protocol #1: (ZONE 2) Metabolic Bursting is the most powerful and it was just
discussed in great detail above. It involves a series of short-hard bursts of
exercise lasting between 20 and 30 seconds with recovery time between bursts.

Protocol #2: (ZONE 2) Threshold Intervals involves a series of short-hard

intervals that usually last 60 seconds (sometimes they can be longer) with
recovery time between intervals.

Protocol #3: (ZONE 3) The Old-School Fat Finisher (steady state cardio) is
lower intensity cardio done for longer durations.

By combining all three systems in a strategic “protocol” you’ll maximize your fat
burning potential and prevent your body from hitting exercise adaptation.

Each “protocol” is specifically designed to feed off each other for rapid results
and continuous progress.

Here’s how all 3 protocols work:

©2016 Over40AbSolution.com All rights reserved. 18

 Protocol 1
Metabolic Bursting (creatine-phosphate)
Remember, bursting is by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn body fat and bust
through a plateau.

There’s no need to discuss this in any more detail since we just covered 5 HUGE
benefits of using this approach above.

To recap, metabolic bursts are simply a very hard, short burst of exercise
(cardio, sprinting, jumping, cycling, bodyweight exercises etc.) followed by an
active recovery period to let the heart rate come back down before repeating
another interval or burst.

Again, this is totally different than traditional interval training that you’ve
probably read about on-line or in fitness magazines.

This type of anaerobic (without oxygen) energy system is called the creatine
phosphate system. It fuels maximum and near-maximum efforts of these short-
bursting types of intervals.

Only tiny amounts of creatine phosphate are stored in the muscles, so this
energy system cannot support efforts lasting much longer than 20-30 seconds.

These bursting types of workouts burn more calories per minute than all
workouts of lesser intensity.

Aerobic and threshold interval exercises cause a slight “after burn” effect, but it is
not as pronounced as the 38 to 48 hours you’ll get from bursting. The research
I’ve read and looked at indicates about a 60 minute after-burn from aerobic
activity and about a 3 to 4-hour after-burn window from threshold type of intervals
that you’ll learn about below.

The most popular protocol using these types of “bursts” is called the Tabata
Protocol – named after the scientist who discovered them.

©2016 Over40AbSolution.com All rights reserved. 19

 The Tabata Protocol Breakdown
4 minute warm up

 The warm up is important for a few reasons. First, it lowers and

stabilizes insulin. This is vital because it’s nearly impossible to burn fat
in the presence of insulin.
 Additionally, it warms up the muscles, which will prevent injury, and
begin the process of creating more blood flow preparing the way for
releasing fatty acids.

4 minute Tabata bursting protocol

 The 20/10 - bursting/rest protocol at the beginning will stimulate the

release of hormones and help break apart stubborn fat.
 This facilitates the release of Free Fatty Acids into the blood stream.
 It will also help enhance the after-burn, activate Glut 4 (glucose
transporter), and provide a huge metabolic shock to help you burn off
more stubborn fat.

Here’s an example exercise graph of the Tabata Bursting protocol:

Unlike this graph above, I highly recommend a 4-minute warm up and a 4

minute cool down as well as you’ll see in your Over 40 Ab Solution
workouts in Chapter 3.

©2016 Over40AbSolution.com All rights reserved. 20

  It’s important to let the heart rate come back down to normal levels
before stopping.

 There is also a valid reason for performing 10 to 30 minutes of steady

state cardio after this type of training when you have time.

More on this in a minute.

Another variation of Metabolic Zone Training you’ll see below with your weekly
schedule and exercise charts below is 30/30 HIIT (High Intensity Interval
Training).

It’s simply 30 seconds of bursting hard (using high intensity cardio or resistance
training of any type) followed by 30 seconds of recovery time.

Metabolic Bursting Summary

Goals and Benefits:

 Releases fat burning hormones to force Free Fatty Acids into the blood
stream
 Increases Growth Hormone Production (up to 450% more post workout)
 Enhances “after-burn” (EPOC: Excess Post-Exercise Oxygen
Consumption)
 Enhances post workout nutrient partitioning, which is the up regulation of
your body’s ability to store food inside the muscles and liver
 Elevates hormonal response - release of brain chemicals and fat burning
hormones (catecholamines)

Setup:

 Short, hard high intensity bursting-intervals performed for 20 to 30

seconds, followed immediately by a recovery period
 Repeat cycle between 5 and 10 times

Type of exercise and/or equipment to use (see Chapter 3 for exercise

section):

 You can use cardio machines, sprinting, jumping, jump rope, stairs or any
type of bodyweight movements (burpees, jump squats, mountain climbers)
etc. for this protocol.

If you use the treadmill, be careful. Once you get the belt moving at higher
speeds, you’ll have to straddle the treadmill for the rest during these protocols

©2016 Over40AbSolution.com All rights reserved. 21

because you won’t have the time to slow the belt down and speed it back up
again.

Duration:

 12 minutes with optional Free Fatty Acid Finisher (See Chapter 3)

When to Perform:

 Directly after intense weight training

 In the a.m. in a “fasted” state (or a protein shake and some krill oil is fine
too but try not to eat too much or you’ll suppress fat burning hormones
and raise insulin too much)
 3 to 5 hours after a balanced meal, when insulin is lower, to help maximize
the hormonal effect

Protocol 2:
Threshold (anaerobic glycolysis)
“Threshold” Interval intensity is the first anaerobic system, which is technically
called anaerobic glycolysis. This is the metabolic system just above Aerobic
training.

During the process of anaerobic glycolysis, glucose (sugars and/or our body’s
metabolic fuel) is broken down for energy without the use of oxygen.

This process of breaking down glucose occurs at a much faster rate using
Threshold Intervals than with aerobic metabolism from lower intensity, steady
state – type of cardio exercise.

Simply put, the Threshold system can support higher-intensity efforts.

However, when glycolysis takes place during a Threshold type of workout, it also
produces metabolic waste products that inhibit muscle contractions, which results
in faster exhaustion. The aerobic system can use these same waste products as
fuels, but as soon as exercise intensity crosses a certain threshold, wastes are
produced faster than they can be used.

These waste products then accumulate in the muscles, which begin to “burn”
(from lactate or lactic acid) and feel weak, and pretty soon you’re toast and you
have to recover again.

That’s why it’s so important to incorporate the Threshold system with a series of
intervals.

©2016 Over40AbSolution.com All rights reserved. 22

Performing intervals at this intensity level that is slightly above this aerobic
“threshold” carries significant benefits.

To begin with, Threshold Intervals simply enhance the cardiovascular benefits

that come from aerobic training.

If you do only aerobic-intensity workouts for a prolonged period of time, your

results will level off - FAST. But by adding threshold intervals into your program,
you can continue to make progress WITHOUT plateaus.

Additionally, Threshold Intervals are typically performed at what’s called the

“Lactate Threshold,” which has been shown to rapidly deplete glycogen stores.

So the threshold workout will empty out every last bit of glycogen inside your
muscle tissue and liver to clear the way for an influx of extra carbs and calories
that may happen on a cheat day or a higher carb day.

In other words, it will help create more room in your energy tank by aggressively
depleting both muscle and liver glycogen enhancing fat–loss and/or making room
for a cheat meal.

Ok, I know all this sounds fantastic but keep in mind that Threshold Intervals are
only beneficial when you also build them WITH a base of aerobic training.

In other words, Threshold Intervals will also help you burn more fat and
calories when incorporating a base of steady state aerobic cardio AND
short duration higher intensity bursts along with it.

Remember: all three protocols provided in this guide will “FEED” each other to
prevent plateaus so you can maintain continuous progress and accelerate your
results for the long haul.

How the Threshold System works…

You should typically stay in this anaerobic zone for 1-2 minutes max (we prefer
60 seconds HARD for maximum results) at a time before letting your heart rate
come back down to recover.

Tips and misc notes about the Threshold System:

 Sometimes it is difficult to gauge intensity with Threshold Intervals. Unlike

Metabolic Bursting, which is shorter in duration (20-30 secs) AND you
must go “all out,” Threshold Intervals must be closer to 60 to 180 seconds
in duration and therefore pacing yourself is vital.

 If you go “all out” at the beginning of each interval, you’ll poop out and
never make it all the way through while maintaining the proper intensity.

©2016 Over40AbSolution.com All rights reserved. 23

  You’ll also be tapping into and working the WRONG system. So make
sure you pace yourself by monitoring your intensity levels closely and
follow the detailed interval training charts below in the workout section.

Threshold Summary
Goals and Benefits:

 Rapidly depletes glycogen stores

 Conditions the first anaerobic system (anaerobic glycolysis)
 Primes and programs metabolism to get a faster and better fat burning
response from the other two metabolic systems

Setup:

 Moderate to High Intensity 60 to 180 second hard intervals followed by

one to two minute recovery periods

Duration:

 Usually 12 to 30 minutes

When to Perform:

 Directly after resistance or body weight training

 In the a.m. in a “fasted” state (again, a protein shake and some krill oil is
fine, but try not to eat too much or you’ll suppress fat burning hormones
and raise insulin too much)
 3 to 5 hours after a balanced meal to help maximize the hormonal effect
 A few hours before an influx of extra carbs, calories, or a cheat meal

©2016 Over40AbSolution.com All rights reserved. 24

 Protocol 3:
Steady State Cardio
(Old-School Free Fatty Acid Finisher)
When you perform “old-school” steady state cardio you use the aerobic system.

Within this intensity level, oxygen is primarily present so you can go for longer
durations at a steady pace.

Just remember: Aerobic means with oxygen (easier) and anaerobic means
without oxygen (harder).

Whenever you use the aerobic system, the majority of fat calories burned
happens during the workout itself – as opposed to after compared with higher
intensity protocols.

In aerobic metabolism, oxygen is used to break down fatty acids and glucose to
release energy. The aerobic system produces harmless byproducts (carbon
dioxide, water, and heat).

Since this energy is readily available for use, aerobic-intensity exercise can
continue for relatively long periods of time, especially in well-conditioned people.

But because aerobic metabolism is usually slower, this energy system is

inadequate to support high-intensity efforts.

But there’s still more to the story…

The DEATH of traditional aerobics and cardio?

Regardless of what people are saying on-line or what your local personal trainer
has to say about intervals or low intensity aerobics, the uncontested truth is this:

We need BOTH aerobic (old-school) cardio AND a variety of intervals to be

a real fat burning machine year round.

And regardless of what the masses are saying, exercising at aerobic intensity
results in many positive adaptations. You just have to be “smart” about it and
strategically use it the RIGHT way.

When approached properly, it strengthens the heart and the entire

cardio-respiratory system, which results in general good health and also
enhances performance in all activities.

©2016 Over40AbSolution.com All rights reserved. 25

Aerobic conditioning is the foundation of fitness because it’s the springboard that
prepares the body to handle higher-intensity exercise.

So aerobic intensity (old-school) steady state cardio should remain an integral

part of even the most advanced training regimens.

Aerobic intensity exercise also increases your overall endurance, which allows
you to sustain activity for longer periods of time.

It does this by increasing your body’s fat-burning efficiency and glucose storage
capacity. Aerobic-intensity exercise is also an excellent means of improving body
composition, because the rate of fat burning peaks in the middle of this intensity
range.

Keep in mind this is a much different metabolic process than burning stubborn fat
with bursting or intervals, but a necessary aspect that should not be overlooked.

Even though calories are burned more rapidly in threshold and bursting
intervals workouts than in aerobic workouts, the overall calorie-burning
potential of aerobic exercise is greater.

Again, this is only measuring metabolic activity during the workout, not
afterwards.

Benefits of Limited Amounts of

“Old-School” Cardio…
 Conditions the aerobic system to strengthen the heart and cardiovascular
system differently than higher intensity workouts
 Serves as the foundation for ALL other exercise intensity levels
 Increases performance, capacity, and endurance of higher intensity
exercise
 Burns off residual Free Fatty Acids that are actively released during higher
intensity exercise sessions

©2016 Over40AbSolution.com All rights reserved. 26

 The “Old-School” Sneaky Trick That STOPS
Your Body From Restoring OVER 40
Stubborn Fat Cells…
Whenever you have the extra time, perform “old-school” cardio AFTER any type
of high intensity exercise.

This is a metabolic trick that’s extremely effective for burning “stubborn”

fat and avoiding something called “re-esterification”.

Here’s why:

Immediately after you finish these high intensity bursts or even strategic body
weight circuits (like MRT) using this protocol, free fatty acids literally pour or
“dump” into the bloodstream.

Research shows these fatty acids float around and can literally move from your
upper body to your lower body (or somewhere else) and just be re-stored as
body fat again.

This process is called re-esterification that happens frequently to people trying to

lose stubborn belly fat and even ugly pockets of cellulite.

Weird and wacky – I know, but God designed the human body to be a
survivor. So your body will do whatever necessary to protect itself by
holding on to more fat.

This type of “old-school” steady state cardio session will work like gangbusters
because you’ll “burn off” all the residual Free Fatty Acids that are floating around
in the bloodstream.

We call this a Strategic Steady State Free Fatty Acid Finisher and it’s one of
the best ways to stop your body from ever hitting a weight loss plateau.

©2016 Over40AbSolution.com All rights reserved. 27

 Steady State Cardio
Free Fatty Acid Finisher Summary
Goals and Benefits:

 Conditions aerobic system

 Further accelerates glycogen depletion
 Increases capacity and performance of other high intensity workouts
 Increases body’s ability to store and utilize glycogen (i.e. energy)
 Burns off residual Free Fatty Acids present in the blood stream from
strength training

Setup:

 Perform a steady state cardio session with an intensity range between

72% and 85% of max heart rate.

*See calculations in the next section for your own personal heart rate under
intensity level guidelines, but the easiest way is to use the talk test.

Duration:

 10 to 30 minutes (sometimes as much as 60 minutes is fine during

aggressive periods of calorie burning) but there’s no reason to do steady
state cardio more than a few times per week

When to Perform:

 On weekends when you have more time for longer duration exercise
 Directly after any type of Strength Training Workout
 Directly after any type of high intensity interval or metabolic bursting type
of workout shown below
 Never perform before high intensity exercise or strength training. You’ll
drain the energy stores that are necessary for higher intensity training and
potentially burn up precious muscle tissue

Warning: The protocols in the next section are NOT for beginners. Do not try this
technique if you haven’t conditioned yourself previously with normal exercise on
a consistent basis or been cleared by your doctor for higher intensity exercise.

©2016 Over40AbSolution.com All rights reserved. 28

 Intensity Level Guidelines for
Protocols #2 and #3 (Zone 2)
(Metabolic Bursting and Threshold)*
 Level 1 = Warm-Up or Slow Pace
 Level 2 = Medium
 Level 3 = Medium-High
 Level 4 = High
 Level 5 = Hard as you can go. BUST IT! (based on your current level of
personal condition)

*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where you’re at right now personally.

Intensity Level Guidelines for

Old-School Cardio System #1 (Zone 3)
(All steady state cardio)*

1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max for longer

duration sessions between 10 to 30 minutes (but up to 60 minutes would
be fine also).

Maximum Fat-Burning Zone is 80-85% of Heart Rate Max for shorter

duration sessions between 10 to 30 minutes.

How to calculate: 220 – age + 10 beats x 0.72 to 0.85

Example: (for someone who is 40)

220- 40 +10 = 180+10=190

190 x .72 = 136
190 x .85 = 161
range: 136-161

2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use
the talk test; if you can have a “normal” conversation you are not going hard
enough, but if you feel you have to slow down you’re probably going too hard.

3) Duration should be 10-30 minutes performed AFTER your 12 minute

workouts below or used 1 or 2 times weekly on its own (no more).

4) Type of exercise is optional. You can run or use any cardio of your choice.
You can also use bodyweight exercises if you get stuck working out when
you travel or at home.

©2016 Over40AbSolution.com All rights reserved. 29

  Level 1 = Warm-Up or Slow Pace
 Level 2 = Medium
 Level 3 = Medium-High
 Level 4 = High
 Level 5 = Hard as you can go (based on your current level of personal
condition)

*Intensity levels going to vary from person to person and are based on your
current condition, age, gender, or other limitations. Please gauge your intensity
level based on where you’re at right now personally.

©2016 Over40AbSolution.com All rights reserved. 30

 Chapter 3:

The Over 40 Ab Solution

Exercises & Workouts

©2016 Over40AbSolution.com All rights reserved. 31

 Your OVER 40 Ab Solution Protocols

The 12 MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAY

Minute Threshold Metabolic Metabolic 30 Second 30 Second Optional Optional
Workouts Intervals Bursting Bursting HIIT HIIT Steady Steady
Metabolic Metabolic State / Old- State / Old-
60 sec. 20 seconds 20 seconds Bursting Bursting School School
bursts with burst with 10 bursts with 10 Cardio Cardio
60 sec. seconds rest seconds rest 30 seconds 30 seconds 10-30 min. 10-30 min.
recovery x8 x8 bursts with bursts with
x5 30 seconds 30 seconds (or walk (or walk
rest x 8 rest x 8 briskly) briskly)

Exercise Bodyweight Cardio Bodyweight Cardio Bodyweight Any Cardio Any Cardio
Type exercises or Exercises exercises or Exercises exercises or Exercises Exercises
any of the Only any of the Only any of the listed below listed
cardio cardio cardio below
exercises exercises exercises
below below below

©2016 Over40AbSolution.com All rights reserved. 32

 The Exercises
Acceptable exercises to use on Cardio Exercises Only
Days (T, Th, Sat):

 Sprinting
 Bike
 Stationary or Recumbent Bike (any type)
 Step Mill
 Treadmill
 Stair Climber
 Elliptical
 Cross Trainers
 Jumping Rope
 Rowing
 Battle Ropes
 ANY cardio exercise that will elevate your heart rate fast.

Acceptable exercises to use on Bodyweight Exercise

Days (M, W, F):

Squats
Bodyweight Squats
*Can be turned into a Goblet squat by holding one dumbbell with both hands

©2016 Over40AbSolution.com All rights reserved. 33

 DB or Barbell Squat


Jump Squat

Lunges
Forward and Reverse Lunge (bodyweight or with dumbbells)

©2016 Over40AbSolution.com All rights reserved. 34

 Jumping Lunge

Burpees

©2016 Over40AbSolution.com All rights reserved. 35

 Thruster - also called Squat Press

©2016 Over40AbSolution.com All rights reserved. 36

Body weight exercises are one of the best insurance policies you can use in your
quest to stay lean, healthy, and feeling great.

There are a thousand different ways to skin the exercise cat, so regardless of
what regimen you plan on following for the New Year, the exercises below are
the perfect backup plan when you’re short on time or resources.

Karen and I both love using equipment like dumbbells and barbells, but we
always incorporate bodyweight workouts into our regimen when traveling or
there’s no time for a gym.

No fancy equipment. No fighting traffic. No waiting in lines. No interruptions.

You can use bodyweight exercises to:

- Burn fat and gain muscle at the same time when you limit rest periods.

- Improve heart strength.


- Increase metabolic rate (“after burn” effect) for 38 to 48 hours.


- Reduce joint pain and fight against arthritis.

- Release anti-aging hormones.

- Accelerate full body glycogen depletion.


- Build stability muscles, coordination, balance and core strength (unlike

traditional cardio and weight training machines).

Every exercise below utilizes multiple muscle groups, gets your heart rate
pumping, and burns tons of calories. In fact, a few studies indicate that circuit
training using your bodyweight can burn more calories than interval training or
steady state cardio.

Below is a basic body weight circuit example you can print off and use. Directions
underneath.

Make sure you warm up first to prevent injury. I recommend a few minutes of
foam rolling, along with some low-intensity cardio or active stretching for 5
minutes.

SQUATS

(REGULAR, JUMP SQUATS, PISTOL SQUATS, PRISONER SQUATS)

Weighted or unweighted, the basic squat builds up not only hip and leg strength
but also improves your overall level of fitness. One of the great things about

©2016 Over40AbSolution.com All rights reserved. 37

squats is how versa- tile they are. Once
you’re able to do a fair number of regular
squats with perfect form, you can change
them a bit and do the more advanced
versions below.

Start experimenting with the prisoner squat

first, then once you’ve mastered the form
move onto jump squats and eventually pistol
squats for those who are more experienced.

Prisoner squats

With hands locked behind your head squat till your butt touches a bench beneath
you and then come back up to the standing position.

TIPS: When you’re at the bottom of the movement, make sure you push from the
heels and not the toes. This puts the focus on your hams, glutes, and quads and
takes stress off the knees. When you’re at the top of the movement, make sure
you maintain a slight bend in the knees, which will keep working muscle
stimulated.

Jump Squat

Every program needs some form of explosive training. There’s nothing better for
developing speed and power than jumps. Simply squat down then explode up as
high as you can.

TIPS: Make sure you’re pushing from the heels, not the toes when you jump from
the bottom of the movement and adjust the height (and intensity) of the jump so
that you can maintain proper form and hit your target reps.

Pistol Squats (advanced)
 Pistol squats are one-legged squats that develop
every muscle in the lower body as well as great balance, stabilization,
coordination and athleticism.

TIPS: Try squatting with one leg by holding your hands straight out in front of you
to help you balance. (Place a bench (or chair) under your butt.)

©2016 Over40AbSolution.com All rights reserved. 38

THE PULL UP / CHIN UP

The pull-up is more of a “pure strength move” than most

of the choices on this list, and it’s a favorite on “essential
bodyweight exercise” lists. The pull-up is easily one of
the best ways to strengthen your arms and shoulders.

Chin ups build the lats and biceps better than anything
else. An impressive number of full range, perfect reps is
20. And by perfect reps we mean starting from a dead
hang and pulling up so that your chin clears the bar
without kicking your legs.

TIPS: If you lack the strength to do a bodyweight pull-up

you can wrap an exercise band over the top of the bar and then under your
knees to assist, or you can use a modified version of the inverted row image you
see here:

Lunges
 (Walking Lunges, Reverse Lunges, Jumping

Lunges)

Walking Lunges

Begin standing with your feet shoulder-width apart. Step

forward with one leg, flexing the knees to drop your hips.
Descend until your rear knee nearly touches the ground.
Your posture should remain upright, and your front knee
should stay directly above the front foot at a 90-degree
angle.

Jumping Lunges

Stand with your feet together, elbows bent 90 degrees. Lunge forward with your
right foot. Jump straight up as you thrust your arms forward, elbows still bent.
Switch legs in midair, like a scissor and land in a lunge with your left leg forward.
Modify this exercise by skipping the jump and performing alternating reverse
lunges instead.

©2016 Over40AbSolution.com All rights reserved. 39

Reverse Lunges

To begin, stand tall with your hands at your hips or overhead. Take a large and
controlled step backward with your left foot. Lower your hips so that your right
thigh (front leg) becomes parallel to the floor with your right knee positioned
directly over your ankle at a 90-degree angle.

TIPS: Similar to squats always make sure you’re pushing from your heels at the
bottom of the movement to protect your knees and isolate the leg muscles.
Always maintain a 90 degree angle with your legs at the bottom of the
movement.

Push-ups

The push-up is another obvious choice for a list of fundamental bodyweight

exercises. It doesn’t get more basic than using your arms to push your body up
from the ground. When practiced, the push-up also happens to be one of the
best full-body exercises around because it automatically builds your core and
chest, while elevating your heart rate in a cardio type of fashion.

The pushup is still one of the top five chest builders in existence.

Regular Pushup

Get into a high plank position. Place your hands

firmly on the ground, directly under shoulders. ...

Begin to lower your body—keeping your back flat

and eyes focused about three feet in front of you
to keep a neutral neck—until your chest grazes
the floor. Push back up.

Spiderman Pushups

Start out in a regular pushup position, but as you go down to the bottom of the
movement, lift your right foot and pull your right knee up until it touches your right
elbow. Repeat the movement for the left side
alternating back and forth.

©2016 Over40AbSolution.com All rights reserved. 40

Superman Pushups (advanced core exercise)

Lay down on your stomach with your arms above your head and legs straight.

Next, put your hands close together on the floor and feet together. This is the
starting position.
 Begin exercise by tightening your core and pushing up off the
ground so that your body comes up off the ground (see image).

At this point, only your hands and feet should be touching the floor. Lower back
down to starting position. This completes one rep.

Planks (regular and rotating)

Get in the pushup position with forearms on the ground instead of your hands.
Your elbows should line up directly underneath your shoulders. Toes on the
ground. Create a straight, strong line from head to toes – a plank.

Goal: hold for a minute or more.

TIPS: Once you’ve mastered the

regular plank, you can start
experimenting with different types of
planks, like rotating back and forth
from side to side so that you’re only
using one arm at a time. You can also
experiment with holding one arm
pointed out in front of you for 3 to 5
seconds at a time and rotate back and
forth.

Mountain Climbers

Mountain climbers are a full body workout.

Begin at the top of a pushup position, with your weight supported by your hands
and toes.

Explosively reverse the positions of your legs, extending

the bent leg until the leg is straight and supported by the
toe, and bringing the other foot up with the hip and knee
flexed.

TIPS: This is a great exercise to wedge in-between sets

of weights for 30 seconds to accelerate heart rate and

©2016 Over40AbSolution.com All rights reserved. 41

increase the calorie burn. Make sure you adjust the speed based off your legs,
the reps and time you’re using.

Side Shuffles

Try to take up as much space as you can as you move side to side touching heel
to heel so that your legs never cross over each other.

Bend your knees and keep your head up.

Master the movement by going slowly at first,

then increase speed and intensity as your form
gets better.

TIPS: Use cones, chalk (if you’re outside), or

some other type of
 landmark that you can
touch as you go back and forth. You can use
either time or reps for this exercise.

Bear crawls

This reminds me of football practice back in high school. These were always a
killer.

Kneel on hands and knees facing crawling path. Raise

knees off of the floor, but keep hips low.

Crawl forward while keeping hips low never letting your

knees touch the ground.

TIPS: Start slow and then increase speed and intensity

after you master proper form. This is a fun exercise to
use with a workout partner. You can race each other or
time each other to see who can do it faster.

Broad jumps

Stand behind a line marked on the ground with feet shoulder width apart. Swing
your arms backward, bend your knees, and then thrust/jump forward as far as
you can landing with both feet at the same time. Turn around and repeat using
reps of 10 to 15 or for time. I like using 30 seconds at a time with 30 seconds rest
and repeating 3 to 5 rounds.

TIPS: This exercise can tend to be

very ballistic so using a soft surface
like an exercise mat or a gymnastics
floor can help. You can also cushion
and absorb some of the impact by

©2016 Over40AbSolution.com All rights reserved. 42

bending your knees when you land.

Single Leg Romanian Dead Lift

This exercise is great for balance,

coordination, and core strength.

Keeping that knee slightly bent, perform a

stiff-legged deadlift by bending at the hip,
extending your free leg straight behind you
for balance. Continue lowering your body until
your upper body and rear leg are parallel to
the ground, and then return to the upright
position. Repeat for the desired number of
repetitions and switch sides.

TIPS: After you master proper form using your bodyweight you
 can start adding
resistance by holding onto dumbbells or a kettlebell.

Burpees

I personally think the burpee is one of THE best full body exercises for health and
weight loss.

Begin in a standing position. Your feet should be shoulder-width apart. Lower

your body into a squatting position, while placing your hands on the floor in front
of
 you. Kick your feet back so that you are in planked
 push-up position.

Keep your hands firmly on the ground to support your body.

Lower your chest to perform a full push-up. Kick your feet back to their
original position. Stand up, and then jump into the air before repeating.

TIPS: Beginners who are uncomfortable kicking their feet back can walk back
into the pushup position. You can also start out by doing this movement without a
pushup or a jump to master the form.

©2016 Over40AbSolution.com All rights reserved. 43

Jumping Jacks

This is another great low impact exercise to wedge in between your weight
training sets to elevate heart rate and increase calorie burn.

Stand with your feet together and your hands down by your side.

In one motion jump your feet out to the side and raise your arms above your
head.

Immediately reverse that motion by jumping back to the starting position.

TIPS: This exercise also makes for a great warm-up before moving to more
advanced exercises. There’s really no advanced variation of jumping jacks but
you can increase difficulty and intensity simply by increasing the speed of the
movement.

©2016 Over40AbSolution.com All rights reserved. 44

 Bodyweight Print Off Workout Sheet

• Perform A-1, A-2, and A-3 for 30 seconds each, resting 30 seconds
between each exercise. Complete 3 times each for a total of 3
rounds. After your last (9th) set rest for 2 minutes and move to
Triple-Set #2. 


• Perform B-1, B-2, and B-3 for 30 seconds each, resting 30 seconds
between each exercise. Complete 3 times each for a total of 3
rounds. Rest 2 minute and move to Triple Set #3 


• Rinse and Repeat for C-1, C-2, and C-3. Perform each exercise for
30 seconds with 30 seconds rest in between each exercise.
Repeat 3 rounds. Done. 


• Feel free to substitute other bodyweight exercises based on

condition and/or limitations. 


©2016 Over40AbSolution.com All rights reserved. 45

 The Workouts

©2016 Over40AbSolution.com All rights reserved. 46

 Monday:
Threshold Intervals
PLAN
Directions Minutes Intensity
Level
1. Warm Up 1 1-2
2. Threshold Interval 60
seconds followed by 60 seconds 2 -11 Burst: 5
of walking or slow pace (Repeat Rest: 1
5x)
3. Cool Down 11 - 12 1-2
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Optional 2–3
Briskly for 10 to 30 minutes 12 - 45
End Workout

Intensity Level Guidelines Below

 Level 1 = Warm-Up or Slow Pace
 Level 2 = Medium
 Level 3 = Medium-High
 Level 4 = High
 Level 5 = Hard as you can go (based on your current level
of personal condition)

*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where you’re at right
now personally.

*ZONE #3: BURN (optional) If time permits, and you have the energy, using
your favorite Steady State Cardio or Brisk walking for 10 to 30 minutes after
bursting and threshold workouts will burn off any Fatty Acids present in the blood
stream and prevent re-esterification (restoring of stubborn fat cells).

©2016 Over40AbSolution.com All rights reserved. 47

 Tuesday & Wednesday:
Metabolic Bursting
PLAN
Directions Minutes Intensity
Level
1. Warm Up 1-4 1-2
2. Burst or Sprint for 20 seconds
followed immediately by resting 4-8 Burst: 5
for 10 seconds (Repeat 8xs) Rest: 1
3. Cool Down 8 - 12 1-2
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Optional 2–3
Briskly for 10 to 30 minutes 12 - 45
End Workout

Intensity Level Guidelines Below

 Level 1 = Warm-Up or Slow Pace
 Level 2 = Medium
 Level 3 = Medium-High
 Level 4 = High
 Level 5 = Hard as you can go (based on your current level
of personal condition)

*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where you’re at right
now personally.

*ZONE #3: BURN (optional) If time permits, and you have the energy, using
your favorite Steady State Cardio or Brisk walking for 10 to 30 minutes after
bursting and threshold workouts will burn off any Fatty Acids present in the blood
stream and prevent re-esterification (restoring of stubborn fat cells).

©2016 Over40AbSolution.com All rights reserved. 48

 Thursday & Friday:
30 Second HIIT
PLAN
Directions Minutes Intensity
Level
1. Warm Up 1-2 1-2
2. Burst or Sprint for 30
seconds followed immediately 2 - 10 Burst: 5
by resting for 30 seconds Rest: 1
(Repeat 8xs)
3. Cool Down 10 - 12 1-2
4. Free Fatty Acid Finisher:
Steady State Cardio or Walk
Optional 2–3
Briskly for 10 to 30 minutes 12 - 45
End Workout

Intensity Level Guidelines Below

 Level 1 = Warm-Up or Slow Pace
 Level 2 = Medium
 Level 3 = Medium-High
 Level 4 = High
 Level 5 = Hard as you can go (based on your current level
of personal condition)

*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where you’re at right
now personally.

*ZONE #3: BURN (optional) If time permits, and you have the energy, using
your favorite Steady State Cardio or Brisk walking for 10 to 30 minutes after
bursting and threshold workouts will burn off any Fatty Acids present in the blood
stream and prevent re-esterification (restoring of stubborn fat cells).

©2016 Over40AbSolution.com All rights reserved. 49

 Saturday & Sunday:
Old-School Cardio
(Aerobic/Endurance)

PLAN
Directions Minutes Intensity
Level
1. Warm Up 1-5 1-2
2. Aerobic Phase
70-75% of heart rate max 5 - 40 2-3
(220-age + 10 beats x .75)
3. Cool Down 40 - 45 1-2
End Workout

*OPTIONAL: Day 6 and 7 are totally optional for the OVER 40 Ab

Solution schedule, but highly recommended. You can also walk
briskly for 10 to 30 minutes or engage in your favorite recreational
activity.

©2016 Over40AbSolution.com All rights reserved. 50

 Chapter 4:

The Best and Worst Cardio Machines

©2016 Over40AbSolution.com All rights reserved. 51

Since the main purpose of any cardio machine is to raise your heart rate by
moving large muscles, requiring lots of oxygen to be circulated throughout your
body, we decided to give you the pros and cons of the most popular cardio
machines...and regardless of what your favorite cardio equipment is, we’re going
to look at the actual science.

A study in the Journal of American Medical Association compared several

exercise machines. We’ll look at the results so you can get the most bang for
your buck to help you battle the holiday belly bulge (I’m already feeling it after
Thanksgiving weekend).

I’ll get into more detail about all the health benefits of doing cardio the right way
in the bonus section below on “Cardio-Cycling,” but first let’s take a look at the
best and worst cardio machines for you to use through the holidays and beyond.

Aerobic exercise performed properly prompts the release of endorphins, which

provide an overall sense of well-being. Let’s dive in.

BIKING
Cycling gets your legs moving and your heart pumping without pounding your
joints. "You get the same cardiovascular benefits from cycling that you get from
any other form of aerobic exercise—walking, jogging or dancing," says Lisa
Callahan, MD, medical director of the Women's Sports Medical Center at the
Hospital for Special Surgery in New York City. That is probably one of the best
reasons to hop on your bike at least 3 times per week.

Running has the potential to take its toll on your body’s joints. But biking has far
lower impact; it also engages the muscles in the legs without as much force
coming down on the knees. So long as you keep your legs pumping on your bike,
it ends up being a smoother, lower-risk form of cardio you’ll appreciate,
especially if you're recovering from an injury.

Biking gets your leg muscles working hard depending on how fast and hard you
pedal. It can burn from 500 – 1000 per hour, making it one of the top calorie
burners. You won’t see a lot of benefit if you don’t pick a resistance that would
have you breathing hard.

(Recommendation: Keep it around 90 RPM)

©2016 Over40AbSolution.com All rights reserved. 52

The following are just a few benefits of biking:

• Increased cardiovascular fitness • Improved posture and coordination

• Increased muscle strength and • Strengthened bones 


flexibility 

• Decreased body fat levels 

• Improved joint mobility 

• Prevention or management of
• Decreased stress levels 
 disease

STAIR-CLIMBING
 vs Step Mill

First we have to differentiate between step mills and stair climbers. 
 A

Stairmaster (or stair climber) simulates climbing stairs by having 2 independent
peddles, where a step mill (or stair mill) actually duplicates stair climbing.

STEP MILL 


The motion of a step mill is similar to climbing up steps, but your body weight is
actually pushing the steps down. Step mills or stair mills are like going up an
escalator backwards. It is just like you are climbing up your local stadium steps,
except they are never-ending.

Step mills are not for the beginner. Even at very low settings, Step mills get your
heart rate up very quickly. When you increase the difficulty level, the escalator
goes faster.

Also note that the steps are pretty narrow. If you have feet over size 12, it may be
awkward to exercise on the step mill. This is unfortunate, because the step mill is
definitely one of the best cardio machines to get your heart rate up and keep it
up.

5 Ways To Challenge Yourself On The Step Mill

• Take two steps at a time. 


• Do the whole session without touching the handrails. 


©2016 Over40AbSolution.com All rights reserved. 53

• Turn around and step up backward. (You can hang on for this variation.) 


• Hold a medicine ball any way you can, or wear a weight vest. 


• Do intervals: Try 30 seconds fast, 60 seconds slow and repeat for a set amount
of time.

• Outside the gym, take the stairs as often as possible.

• Climbing just eight flights of stairs a day has been shown to lower average
early mortality risk by 33%. Not only is this a great form of NEPA (non-
exercise physical activity), a study in the journal Neurobiology of Aging
showed that people who take at least one flight of stairs each day have
"younger" brains, defined by having more gray matter, than other people
their age. And people who live in a house with stairs are generally leaner
than those who don't, even if they do no other forms of formal exercise.
This is one of the main reasons we put our master bedroom on the 2nd
floor of our new house. :-) 


STEP MILL TIP: Do not support your entire body weight with the handles. You
should hold them for safety reasons, but they are not meant to support your body
weight. This takes away from the intended effects of the exercise. 


You can also step up sideways both ways on step mills. This is a great way to
help strengthen your legs’ stabilization mechanism, and the inner and outer
thighs. (Do not try this if you have any ligament problems in your knees). It will
give you just as much calorie-burning benefit as running up on an incline on a
treadmill.

The step mill also does a great job of toning your butt and thighs. While using it,
try holding dumbbells or switching to a slow pace and taking 3-4 steps at a time.

STAIR CLIMBER

On a Stair Climber (Stairmaster), you’re working directly against gravity and your
body weight. Any time a cardio exercise has a vertical component it will be more
difficult than horizontal-only activities. 


STAIR CLIMBER TIP: Like most of the best cardio machines, it is better for you
to avoid over-gripping the handles. The handles are for balance only. If you need
to support your body weight with the Stairmaster, you should raise the intensity
level a bit. 
 To get the most effective workout on a Stairmaster, use an interval
program. As with most cardio exercises on machines, the interval programs will
allow you to burn the most calories in a shorter amount of time. This is my least

©2016 Over40AbSolution.com All rights reserved. 54

favorite cardio machine, but I recommend using cardio equipment you enjoy so if
it tickles your fancy... have at it!

JUMPING ROPE

The impact of jumping rope increases bone density, but it isn’t as hard on your
joints as running because the impact of each jump is absorbed by both legs. In
fact, according to Dr. Daniel W. Barry, a researcher who has studied the bones of
the elderly and of athletes, the latest studies show simply jumping is one of the
very best exercises for improving bone density.

Even jumping at a very moderate rate burns 10 to 16 calories a minute. Exercise

for three 10-minute rounds and you're looking at 480 calories in half an hour.
According to Science Daily, 10 minutes of skipping rope is about equivalent to
running an 8-minute-mile.

JUMP ROPE TIP: Want to get "lighter on your feet?" Skip rope every day for a
few minutes. When you jump rope on the balls of your feet, body connects with
mind to make "neural muscular adjustments" to keep you balanced. That’s why
jumping rope is a boxer’s favorite exercise in the world. Skipping rope improves
your balance and quickness/coordination by making your mind focus on your feet
for sustained periods of time, even if you're not conscious of it.

Of all the fitness options out there, rope jumping is still one of the least
expensive. A great jump rope is only about $20.

TREADMILL

Running on a treadmill (obviously) has cardiovascular benefits. The action of

treadmill running requires you to repeatedly move the major muscles in your
legs, hips and arms. As a result to this physical effort, your breathing and heart
rate increase, and blood flow increases between your lungs and muscles.

A good treadmill run could burn anywhere from 600-1200 per hour. And if you
choose to raise the incline you can even burn more after you’re done with your
workout. So if you don’t like running, then get on the treadmill and walk at a very
steep incline. Just remember not to hold on too tight to the handles or your
workout will be ineffective. But if you choose to walk, then you’ll only burn 50-400
cals per hour.

Weight-bearing exercises, such as running or walking on a treadmill, can

increase the density of your bones. Increased bone density strengthens your
skeleton, and reduces the risk of bone-thinning diseases such as osteoporosis. A
2008 study reported in the Journal of Bone and Mineral Metabolism found that

©2016 Over40AbSolution.com All rights reserved. 55

regular endurance training on a treadmill had significant bone density benefits in
rats.

Some studies have found that as far as energy expenditure goes, nothing beats
the treadmill for walking and or running. It is 40% greater energy expenditure
while running on a treadmill compared to cycling.

TREADMILL TIP: Start with a 5 minute warm up: Walk or run for three-minutes
at a comfortable pace at zero incline then change the incline settings so you are
mimicking hill training. Increase the incline by 1% every three minutes to build up
to an incline of 4%. Lower the incline back to 1% and repeat a few more times.
End by walking for three minutes to cool down.

ELLIPTICAL

The Elliptical machine is a product of the mid-90s. It’s become one of the most
popular machines of all time. Why? It’s too easy.

The main problem with using this machine is that it is not challenging enough.
This non-impact exercise is mainly an invention to help those with joint problems.

The elliptical has minimal compressive forces on your bones and joints. Once
you get the elliptical machine moving, momentum then takes over and cuts short
any benefits to your cardio system. But it’s become the main exercise equipment
of many Americans who think they are actually getting a workout while watching
television.

ELLIPTICAL TIP: You’re going to have to use the handrails as little as possible
and challenge yourself with high resistance on the settings.

Do not make the elliptical machine your only source of cardio. If you perform
onlynon-impact exercise, your bone mass and strength could suffer in the long
run.
ROWING MACHINE

Rowing is considered one of the most efficient exercises because with every
stroke almost all the muscles in your body come into play. And get this...you may
be able to stop doing crunches because the rower really works all those abs. So
by comparison, if you’re spinning (cycling) you are using 95% legs and 5% upper
body but with a rower you are using 60% lower body and 40% upper body.

ROWING TIP: A rowing machine can burn over 1,000 calories per
 hour, and
it’s an excellent upper and lower body muscular
 endurance and cardiovascular
workout. But it can be boring. To
 make things more interesting on the rowing

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machine, try to
 intersperse short periods of very hard pulling with easy pulling.
For instance: row for 250 yards as hard as possible, then row 100 yards easy,
and repeat 6-8 times. When rowing, use both your torso and legs — not just your
arms.

RECUMBENT CYCLING

Recumbent cycling is typically considered the lazy way to do aerobics. Because

most people coast the whole time. If you really want this machine to work for you,
you must set it to HILL programs. At the top of some hills you will want to quit
because your legs burn so badly, but just as you are ready to quit, the interval
will be over and you will be coasting again.

RECUMBENT BIKE TIP: If you want to get the best cardio workout on a
recumbent bike, use one of the hill profiles. These are interval programs which
raise and lower the resistance for periods of time, using the principles behind
interval training.

Make sure you set up the distance to the pedals properly. Your legs should come
to almost a full extension, but not locked out. If the pedals are too close you will
most likely burn out your leg muscles more than increase your heart rate.
 The
recumbent bike is probably one of the best aerobic machines for the elderly and
people with back problems.

FINAL THOUGHTS
Aerobic exercise prompts the release of endorphins, which provide an overall
sense of well-being. According to all the scientific research it looks as though 3
machines outperform the rest.

TOP 3 Cardio Machines

#1: The treadmill #2: The step mill #3: The rower

This doesn’t mean you can’t get stellar results using other machines, but you’ll
get the most out of your efforts from these 3 machines.

Over the long term, aerobic exercise will strengthen your heart and lower your
resting heart rate. Your resting circulation will improve and your arteries will be
kept clearer, reducing the risk of a heart attack or stroke.

The best cardio machine is going to be the one you enjoy the most without
causing you injury. For example if you sit all day (a big NO NO) then biking is not
going to be your best choice. Or if you have bad knees, don’t choose the step
mill. Remember that performing the same motion over and over again can cause
muscle imbalances.

©2016 Over40AbSolution.com All rights reserved. 57

 Chapter 5:

The TRUTH About Carbohydrates and Your

Belly Fat

©2016 Over40AbSolution.com All rights reserved. 58

There’s no doubt that if you abuse carbohydrate intake, you can hinder fat loss
results following the Over 40 Ab Solution…

… But most people aren’t even aware of the fact that carb-based starches
provide the purest, most natural source of fuel than any other food.

Glucose.

In fact, glucose is one of the oldest evolutionary fuels on the planet.

And if you exercise consistently you’ll only store ONE out every 120 calories from
glucose as fat.

We use glucose as an internal fuel source and it’s the building block of foods.

But our lifestyles have changed dramatically over the years. Our quality of food
and our food choices are different than they used to be.

Most people wake up nowadays and grab a quick, processed snack like a bowl
of cereal, a bagel, whole-wheat toast, muffins, doughnuts, or even fast food
laden with high fructose corn syrup.

Over time this is what makes you fat because unlike other foods, as soon
as a carbohydrate enters your mouth it’s instantly available for energy
needs.

AND when energy intake is abundant and little or no energy is expended, muscle
and liver stores over fill, and the body starts storing the unused energy from
carbohydrates as fat.

So any and all impact carbs you eat will “spill over” and be stored as fat.

©2016 Over40AbSolution.com All rights reserved. 59

Therefore, if you're completely sedentary you should definitely eat more like a
caveman to stay lean and healthy – and avoid fat “spillover”.

Cut out processed foods, limit impact carb intake and focus on animal and plant
proteins, vegetables, moderate amounts of whole fruits, berries, and friendly fats
(raw nuts and seeds, coconut oil, avocado, etc.).

But if you’re reading this you should already be active and starting to exercise,
which means you should be adding some strategically timed low sugar, gluten-
free starches and fruits to your plan consistently to enhance fat-loss.

AS YOU MOVE MORE, YOUR BODY WILL START PROCESSING AND

USING GLUCOSE AND OTHER SUGARS FROM CARBS MORE
EFFICIENTLY.

So once you start losing some weight and you’re consistently using strength and
interval training, over time you’ll dramatically improve your insulin sensitivity.

This means as you start to lose weight and get leaner, your metabolism
changes.

And when this happens you gotta “get smart,” which means you have to
customize, tweak, and adjust your plan to fight certain diet adaptations.

This is when the pure starches and fresh fruit from nature will help you…

 Build muscle
 Boost metabolism
 Raise thyroid output
 Keep leptin (your body’s #1 fat burning hormone) levels in check
 Improve the free testosterone to estrogen ratio for both men and women
 Burn more lower stomach fat

So even though we’ll strategically be limiting carbs for your first week to
accelerate fat-burning, starches and fruits right from nature should consistently
be a part of your plan a few days of the week.

The best choices are tubers (sweet potatoes, potatoes), squash (acorn and
butternut), different types of rice (yes – even white rice is acceptable), gluten free
oats and all fruits.

©2016 Over40AbSolution.com All rights reserved. 60

 Carb Timing
Carb timing is crucial to understand if you want to avoid your favorite high carb
foods, like potatoes, bread, and pasta, from being stored on your body as fat.

So let’s break down the best time to eat carbs to prevent fat storage and create
faster fat loss.

Good, Better, and BEST Carb Timing Tricks…

First up – Good:
A good time to consume these types of starches or fruits is first thing in the
morning or upon waking up – especially if you work out early in the morning.

This works for a few reasons.

1. You’ve fasted all night while you sleep so glycogen levels have been
depleted and this leaves extra room for carbs to replenish lower glycogen
stores.
2. Your metabolic rate runs highest during the a.m. hours (or after you wake
up from sleeping) than it does later in the day (post workout being the one
exception to this rule) so you’ll more likely use these carbs as energy.
3. Insulin sensitivity is also higher when you wake up than other times of the
day, which allows your body to utilize carbs and limit fat spillover.

Next up – Better:
An even better time to consume starches and fruits is three to four hours
before high intensity exercise.

This will ensure that these carbs are used as energy during and after the workout
to avoid fat-spillover – and provide sustained energy throughout the workout.

More details on how to handle the post-workout window are provided in your
Lean 19 bonus book.

©2016 Over40AbSolution.com All rights reserved. 61

Last up – BEST:
The best time to consume pure glucose based carbs from starches, and sugars
from fruits, is in your post workout anabolic window of opportunity.

This is typically a window that lasts anywhere from 30 minutes all the way to 3
hours after high intensity training.

Make sure you consume your largest impact carb serving of the day within 30 to
60 minutes afterwards.

In fact, if you work out late at night you could actually consume your LARGEST
carb serving of the day right BEFORE bed and not worry about fat spillover.

Remember, when you work out intensely enough you’ll set off several
powerful metabolic triggers no matter what time of day it is:

 Accelerated depletion of muscle glycogen

 Stressing of creatine phosphate stores
 Release of catecholamines (fat burning hormones)

The end result ends up being increased fat loss and something called “super-
compensation” through stimulation of Glut 4 (a glucose transporter).

 See more on how to activate Glut 4 in the Lean 19 bonus book.

This effect simply means storage capacity inside your muscles and liver is well
above normal levels, and this is greatly enhanced during the post workout
window.

Other benefits include increased insulin sensitivity, glucose uptake, and glycogen
synthesis.

Again, under these conditions your body will store carbs (and other macro-
nutrients) at a much faster and higher rate than normal.

This is why we always recommend consuming the majority of your carbs in your
post workout meals.

Regardless of whether your goal is fat loss, strength, performance, energy,

improved health or anything else, it’s still critical for you to understand the
process of nutrient timing.

And even though I always like to focus on rapid fat loss, you can benefit from
comprehending how nutrient timing works for disease prevention and your overall
health as well because it helps fight high blood sugar.

©2016 Over40AbSolution.com All rights reserved. 62

 Carb Preparation
This one is short, sweet, and should be very obvious.

Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of
oil. In fact, the FEWER ingredients you use with these starches, the better.

They can work their magic best when eaten in their most natural form.

Of course, fruits should be eaten as whole fruits with the skin (not skins that you
peel of course..haha). It should go without saying you shouldn’t eat fruit from a
can (nasty.) and you should always try to go organic or buy directly from a local
farm when possible.

Today’s farming has dramatically increased pesticides inside and on the outside
of fruits…and the depleted soil from the years of abuse has dramatically lowered
the nutrient quality as well.

Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler
(yummy) aren’t part of this strategy.

Save them for your cheat day one or two times per week.

©2016 Over40AbSolution.com All rights reserved. 63

 Carb Combining
Food combinations are another HUGE aspect of sustained fat-loss.

Consistently combining your foods the right way is what will help KEEP your
body in a fat burning environment.

There’s a lot of debate about how to combine foods, but I’ve always
focused solely on keeping blood sugar and insulin stable throughout the
day.

This not only enhances your body’s ability to consistently use fat as fuel, but also
promotes overall health and general well-being. If you learn how to keep blood
sugar stable, you’ll potentially avoid cardiovascular disease and even epidemics
like diabetes.

Additionally, your energy will increase in a big way.

There are, however, a few exceptions to this rule.

Here are all the details on food combining for FASTER fat loss:

1. NEVER eat carbs by themselves

Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more
than other foods which creates a fat storing environment inside our body. In fact,
it’s nearly impossible to burn fat in the presence of high insulin.

So always combine your impact carbs with some type of lean protein.

2. ALWAYS have some type of high quality complete

protein in every meal when possible
Consuming protein in every meal will keep your body in a consistent ―anabolic
(muscle preserving) state. Protein also provides muscles with a steady stream of
amino acids to help assist in repair and growth of lean muscle tissue.

This will also help keep blood sugar more stable throughout the day to keep you
in a high energy – fat burning environment.

Also, the thermic effect of protein will help prevent metabolic slow down
and burn more calories (in other words, your body will burn more calories
digesting and breaking down protein than it will digesting and breaking down fat
and carbohydrates).

©2016 Over40AbSolution.com All rights reserved. 64

By consuming protein frequently throughout the day you’ll naturally burn more
calories. I also find protein helps fight off the cravings.

Conclusion:
So if you’re consistently performing high intensity exercise (intervals, bursting,
weight training, bodyweight circuits, etc.), go ahead and tear up those starches
and fruits.

They do the body good.

Just make sure you follow these guidelines and you’ll maintain the perfect
balance of burning fat and fighting adaptation by keeping your hormones and
metabolic rate in check.

Fat loss (and effective fitness) is not just about exercising more and cutting
calories. It’s getting your exercise and nutrition working together synergistically at
the right times based on your goals.

For example, performing bursting or threshold workouts on days when carbs and
calories are lower and using strength training on days where carbs and calories
are higher is going to give you more bang for your buck.

This is an approach that will help you achieve rapid fat loss and gain strength –
all while preserving muscle tissue.

©2016 Over40AbSolution.com All rights reserved. 65

 Chapter 6:

Over 40 Ab Solution Continuation Plan

©2016 Over40AbSolution.com All rights reserved. 66

Now that you’ve gone through a week or two of the OVER 40 Ab Solution 12
minute routines, let’s address the #1 question we receive.

What NOW?

The first thing that we recommend after the Over 40 Ab Solution is to continue
with our long-term [Over 40 Abs Meal Plans and Recipes] along with our [OVER
40 Body Sculpting System].

I’ve also provided some short and long term guidelines below so you can
continue your journey of rapid and sustained fat loss.

So first things first, let’s cover the 3 step formula you must follow to stay lean for
the long haul. If you don’t address all 3 steps of the fat-loss lifestyle you’ll be
dead in the water.

So in order for you to maintain and continue your results from here on out you
have to have a COMPLETE plan.

This is problem #1 with long-term fat loss: an incomplete plan.

For example:

- Some folks will try to eat right, but skip their workouts.
- Other people exercise like a machine, but eat like crap.
- Then there are those who try to eat right and do a boatload of cardio…

But they completely ignore strength training.

All of these are a HUGE no-no.

In other words, cardio/intervals, strength training, or nutrition all by themselves

won’t do diddlysquat.

It’s the SYNERGISTIC approach of using all 3 of these things consistently that
really forces your body to feed on ugly body fat and allows you to get and STAY
lean for the long run.

THIS is the 3-step formula to long-term fat-loss success and a flat belly for life.

©2016 Over40AbSolution.com All rights reserved. 67

Even though nutrition has the biggest impact on fat-loss, you simply can’t ignore
cardio/intervals/metabolic zone training, Over 40 Ab Solution and resistance
training.

So if you’re EVER struggling with your results, this is your reminder to always
analyze whether or not you’re REALLY being consistent with all three
components of your plan.

If just ONE of the pillars above is missing, you’ll most likely fall short of your
goals…or worse yet… just gain the weight right back.

Why You NEED Resistance and Weight Training…

Since the Over 40 Ab Solution has resistance training workouts that are
specifically designed for an aggressive burst of fat-loss, I wanted to quickly
address your long-term approach.

One of the biggest myths about fat loss and fitness is that lifting heavy weights or
using resistance training will make you “bulky”.

So do yourself and favor and burn this in your brain forever: You should be
afraid of not having enough muscle rather than having too much!

More muscle = MORE fat loss and a healthy metabolism.

Remember, muscle burns calories while you’re at rest and gives you the lean-
toned look without the bulk. That’s because it raises your basal metabolism,

©2016 Over40AbSolution.com All rights reserved. 68

which causes you to burn more calories 24 hours a day. You'll even burn more
calories while you're sleeping.

And when you use weights or resistance training, you’ll never have to worry
about the “bulky” look.

Truth be told, it’s impossible to get bulked up like professional bodybuilders

without drugs. And anybody who is afraid of “bulking up” with weight or
strength training has been misinformed.

In fact, it’s one of the only ways you’ll be able to achieve the lean toned
“Hollywood” type of look – WITHOUT all the surgery. ;-)

And – YES, you can add a significant amount of muscle without being a
meathead. In fact, it should be one of your top priorities.

If you’re afraid of lifting “heavy” or getting “bulky” and you just circuit train or
meander around doing 3 sets of 10 to 15 reps, you’re pretty much wasting your
time.

In fact, here’s what happens when you don’t lift heavy enough weight…

If you start out with an apple or pear shaped type of body and all you do is try to
eat healthy and do normal slow-go cardio or aerobics (or even just intervals),
you’ll just burn up muscle and end up looking like a “smaller” apple or
pear.

PLUS, you’ll end up with no muscle tone AND no real lasting change in your
metabolism so you can KEEP the weight off. NOT good.

Additionally, strength and resistance training provides a laundry list of physical

and mental benefits that will improve the quality of your life…

• Reverse the natural decline in your metabolism

• Energizes you
• Strengthens your bones, reducing your risk of developing osteoporosis

©2016 Over40AbSolution.com All rights reserved. 69

• Improves your muscular endurance
• Makes you strong…duh
• Gives you confidence and increases your self-esteem
• Makes daily activities easier
• Makes you less prone to low-back injuries
• Decreases your resting blood pressure
• Decreases your risk of developing adult onset diabetes
• Decreases your gastrointestinal transit time
• Increases your blood level of HDL cholesterol (the good type)
• Improves your posture
• Improves the functioning of your immune system
• Lowers your resting heart rate
• Improves your balance and coordination
• Elevates your mood
• Decreases anxiety and depression
• Helps you sleep better
• Puts you in a better mood
• Increases blood flow in the brain

Additionally, lifting weights (whether it’s your body weight, a dumbbell, a kettle
bell, or heck…even a machine) is also one of the greatest stress relievers on
earth.

And to top it all off, you get a brand new body to boot!

Ok, now let’s get into the structure and set up of your continuation plan.

©2016 Over40AbSolution.com All rights reserved. 70

 Continuation Cheat Sheet
*We recommend the following workout schedule below after you’ve finished 2 – 4
weeks of your Over 40 Ab Solution workouts.

It’s also highly recommended that you start using our OVER 40 Recipe Book
and Meal Plans and our OVER 40 Body Sculpting System which are both
specifically designed to work with your continuation program below.

Weekly Schedule
Your 8 MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAY
Week Off or
Exercise Fast Paced Protocol 1 Fast Paced Protocol 2 Fast Paces Protocol 3 Optional
Schedule Weight Weight Weight Recreation
Training HIIT or Training Threshold Training Aerobic Activity
Metabolic Intervals Endurance
Bursting (A/E) *NOTE:
Steady You can
State always
Cardio swap
Saturday
for
Sunday

*Note: To maximize results, we recommend using our OVER 40

Body Sculpting System.

©2016 Over40AbSolution.com All rights reserved. 71