© Jack D Coulson 2019 ​https://www.jackdcoulson.

com/
Disclaimer

All forms of exercise pose some inherent risks. The author advises readers
to take full responsibility for their safety and know their limits. Before
practicing the exercises in this book, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience,
aptitude, training, and fitness.

The exercise programs in this book are not intended as a substitute for any
exercise routine that may have been prescribed by your doctor. As with all
exercise, you should get your doctor’s approval before beginning.

All rights reserved. No part of this publication may be reproduced or

transmitted in any form or by any means, electronic or mechanical,
including photography, recording, or any other information storage and
retrieval system, without the written permission of the author.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 Why Rapid Fat Loss
Rapid fat loss gets a bad wrap from some corners of the fitness industry.
You’ll hear how it’s “not sustainable” and that it isn’t “safe”.

One of those is right. The other is dead wrong.

Rapid fat loss, when done the way I’m going out to lay out for you, is not
only safe, but extremely effective. A combination of a smart dieting
approach and an intelligently designed training program make it impossible
to fail. Providing you follow it.

Rapid fat loss isn’t meant to be sustainable. It’s designed to be something

that you for a short period of time (10 weeks) to rapidly change your body
and kick start your progress. After the 10 weeks, you transition into a more
moderate approach - more on this later.

If you’ve got a lot of fat to lose, rapid fat loss is a great way of boosting your
motivation and getting your mindset in the right space to attack your goals.
Imagine losing 30 pounds in 10 weeks. I’m pretty sure that would spur you
on to continue.

Used carefully and sparingly, rapid fat loss protocols work ​ very​ well,
especially for people who thrive on short bursts of strict dieting to see faster
results with minimal time investment.

To the point, 10 Weeks To Rapid Fat Loss is a beautifully simple and smart
approach, that, when executed, will change your life.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 What Results To Expect

I don’t know.

There are many variables that will dictate the kind of results you get
following this program. The first one being whether you actually do it. I
cannot control that for you.

That said, depending on how much fat you have to lose, most people drop
between 10-25 pounds during these 10 weeks. That’s a significant amount
of weight.

And, what I can tell you for sure, is that there will be several positive side
effects as a result of said weight loss:

● Increased confidence
● Better moods
● Higher sex drive
● Increased strength
● More energy
● Better mindset
● Healthier blood profiles
● Increased longevity
● Better bone density
● Faster metabolism

The above reasons are all fantastic example of how reclaiming your
physicality and working on your body can change your whole life.

Losing fat is just the start. It’s what takes you down the rabbit hole of self
improvement. You will never regret putting in the work to change the way
your body looks. Ever.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

By purchasing this guide you are taking the first steps to changing your life
for good. And for that, you have my respect.

Now, read the rest of this guide, follow the instructions and start
implementing what I recommend. Your body and mind will change.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 The 10 Weeks To Rapid Fat Loss Formula

10 Weeks To Fat Loss has been designed in such a way that following it
should be a simple process.

Note I said simple, not easy.

Whilst the processes behind this program are simple in nature, the biggest
thing people struggle with is consistency. This program won’t work if you
don’t stick with it - that’s the hard part.

BUT if you do, and you commit, you’ll also find it highly rewarding.

10 Weeks To Fat Loss works by combining the following:

● Intermittent fasting
● Calorie controlled diet
● Full body weight training
● Cardio

That’s the formula you will be using. Simple and effective.

People have a tendency to massively overcomplicate fat loss and thus they
make it impossible for themselves to stick to you.

By sticking to a few basic principles (that work), you remove the confusion
and can just do. That’s the secret. Just doing it.

As such, there are no deviations from this plan. You either do it as is, or
you don’t.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 Why Use This Formula

Intermittent Fasting

Intermittent fasting is by far the most accessible and easy way I’ve known
to lose body fat. It’s not a quick fix nor is it magic. It still requires you to eat
less calories BUT it’s a great way of:

● Controlling calories
● Managing hunger
● Saving money
● Saving time
● Managing social situations

The key with intermittent fasting is not to overcomplicate it. Will come to
that more in the diet section.

Calorie Controlled Diet

The key to losing fat is to eat less calories than your body needs. That rule
will NEVER change. It’s the basic law of thermodynamics. No matter what
diet you follow, your calories must be controlled for fat loss to occur.

When we get to the diet section, I’ll show you a very basic formula to work
out how many calories per day you need to aim for during the 10 weeks.

Full Body Training

The goal of your time in the gym during these 10 weeks is maximum
efficiency. As such, it makes sense to follow a whole body approach to
lifting weights. That means you’ll be training your whole body every single
training session. The higher frequency will increase overall training volume
and aid in helping you build/retain lean muscle throughout the process.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

This will help improve your metabolism, and thus, in time, allow you to eat
more food.

Cardio

I want you to perform cardio 2 sessions per week. I’ve included cardio in
this program because most people just don’t move enough. This is a rapid
fat loss program. So, it stands to reason, the more you move whilst
following the diet plan, the better your results will be. Also, cardio will
improve your conditioning and aid your recovery.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 The Diet Strategy

Intermittent Fasting

Intermittent fasting is essentially any period you go without eating.

Sleeping? Your fasting. That period between breakfast and lunch? Fasting.

Make sense?

In any case, I am going to make this fasting malarkey super simple for you
to follow.

You are simply going to:

● Skip breakfast
● Eat lunch
● Eat dinner

That’s it.

I don’t care what time you eat your meals. Just do what works for you.

Here's what I advise you start with: 16 hours of fasting with an 8 hour
eating window.

So you'll have nothing but water, black coffee or tea (a little milk is okay)
and diet drinks during the fasting period. The idea is to consume zero
calories during the fasted window.

During the eating window you eat 2 meals, and if you really need to, and I
mean REALLY, you can have a high protein, low calorie snack in between.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

Just remember, total calories matter most for fat loss. So keep those in
check.

A Sample Day

6:00am: Wake-up

6:00am – 12:00pm: zero-calorie drinks (water, tea, coffee, diet soda, etc)

12:00pm: 1st meal

7:00pm: 2nd meal

That is literally it. Simple, effective and if you follow the calorie and protein
guidelines I am going to lay out for you, you can’t go wrong.

How Much To Eat

I’m going to make this as simple as possible for you to understand using
effective calculations.

For the sake of this, we are going to use a 180 pound man.

Daily Calories

Take your body weight in pounds and multiply it by 11.

So, in this instance, 180 x 11 = 1980 calories per day

6 days a week you will eat whatever amount your calculation comes to. On
day 7, you take your body weight in pounds and multiply it by 14.

So, in this instance, 180 x 14 = 2520

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

Day 7 is your refeed day and a chance to replenish your glycogen stores.
Feel free to loosen the reigns a little on day 7 - just make sure it fits the
calories required.

Protein Intake

Take your body weight in pounds. You are going to eat 1g of protein for
every pound.

So, in this instance, at 180 pounds, protein intake would be 180g.

Carbohydrate Intake

Take your body weight in pounds and divide it by 2. Eat this many grams of
carbs per day.

So, in this instance, at 180 pounds, carb intake would be 90g.

Fat Intake

Take your body weight in pounds and divide it by 2. Eat this many grams of
fat per day.

So, in this instance, at 180 pounds, fat intake would be 90g.

Don’t worry about hitting these numbers perfectly but focus on getting
consistently close each day.

On day 7, do not worry about any specific targets other than total calories.
Eat whatever you want.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

If you find it hard to eat that much protein in 2 meals, feel free to add a
protein rich snack/meal between the 2 main meals to make it easier.

How To Build Up Your Meals

When you fill up your plate, try doing it in this order:

● Add protein first - chicken, beef, turkey, fish, eggs or whatever protein
source you prefer
● Veggies - Any veggies go here. Full of fibre, vitamins and minerals. Do
not skimp on these. Load up half of your plate and go to town.
● Everything else - Add your carbs and fats as required.

How To Manage Hunger

● In the morning, drink black coffee and water. The fasting will get
MUCH easier as you get into the program.
● Load up on vegetables at every meal (except potatoes). Vegetables
are filling and low in calories.
● Make sure you hit your protein goal every day - protein helps keep
you full hence why you need so much.
● Except that you are going to be a little hungry throughout the process.
If you aren’t you aren’t losing fat. Simple as that.
● Commit. This is a mindset battle as much as anything. How badly do
you want to lose fat?

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 The Training Plan

For the duration of the 10 weeks, you will complete 4 weights sessions per
week and perform 2 cardio sessions per week. These will be full body in
nature and are designed to help you stronger and leaner whilst also
building muscle.

Train whatever days in the week you want. Just make sure you get all 6
sessions in.

You will work on a weekly rota basis. You will have a Week A and Week B
and will rotate through each of the weeks 5 times as you go through the
program.

I highly recommend you keep a training diary so you can track your
progress and log your improvements.

Workout Notes

Exercises are numbered like so 1a) and 1b). This means you do 1a, rest,
do 1b, rest do 1a etc until you’ve completed the desired sets of each.

Rest 45-60 seconds between every set.

For the purpose of this program, and because our calories are limited, don’t
push each exercise to failure. Instead, leave select a weight that allows you
to leave 1-2 reps in the tank every set.

Week A

Workout 1

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

1a) Goblet Squats - 5 sets of 10-15
1b) Push Ups or Kneeling Push Ups - 5 sets of max reps

2a) Seated Rows - 4 sets of 12-15

2b) Dumbbell Bench Press - 4 sets of 10-15 reps

3a) Dumbbell Hammer Curls - 3 sets of 8-12

3b) Tricep Pushdowns - 3 sets of 8-12

4a) Lying Leg Raises - 3 sets of 10-20

4b) Straight Arm Plank - 3 sets of 30-60 seconds

Workout 2

1a) Romanian Deadlifts - 5 sets of 8-10

1b) Bodyweight Rows - 5 sets of 8-12

2a) Face Pulls - 4 sets of 8-12 each side

2b) Incline Dumbbell Bench Press - 4 sets of 5-8

3a) Lat Pulldowns - 3 sets of 8-12

3b) Bicep Curls - 3 sets of 10-15

4) Reverse Crunches - 3 sets of 10-15

Workout 3

1a) Dumbbell Push Press - 5 sets of 8-12

1b) Lying Bench Rows - 5 sets of 8-12

2a) Dumbbell Reverse Lunges - 4 sets of 10-15 each leg

2b) Bent Over Lateral Raises - 4 sets of 10-15

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

3a) Glute Bridges - 4 sets of 15-20 (weighted if necessary)
3b) Russian Twists - 4 sets of 8-12 each side

4a) Barbell Curls - 3 sets of 15-20

4b) Overhead Rope Extensions - 3 sets of 15-20

Workout 4

1a) Leg Extensions - 5 sets of 10-12

1b) Leg Curls - 5 sets of 10-12

2a) Dumbbell Chest Flys - 4 sets of 12-15

2b) 1 Arm Dumbbell Rows - 4 sets of 12-15 each arm

3a) EZ bar tricep extensions - 3 sets of 8-10 reps

3b) Cable Curls - 3 sets of 8-10 reps

4a) Bicycle Crunches - 3 sets of 12-15 each side

4b) Plank Walkouts - 3 sets of 5-10

Week B

Workout 1

1) Back Squats - 5 sets of 5-8 reps

2a) Machine Rows - 4 sets of 8-10

2b) Push Ups or Kneeling Push Ups- 4 sets of max reps

3a) Dumbbell Curls - 3 sets of 10-15

3b) Dumbbell Floor Press - 3 sets of 8-12

4a) Machine Ab Crunches - 3 sets of 10-20

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

4b) Side Planks - 3 sets of 30-60 seconds each side

Workout 2

1a) Single Leg Glute Bridges - 5 sets of 12-15

1b) Face Pulls - 5 sets of 8-12

2a) Bent Over Rows - 4 sets of 8-12

2b) Flat Dumbbell Bench Press - 4 sets of 8-10

3a) Pull Ups - 3 sets of max reps (assisted if necessary)

3b) Dips - 3 sets of max reps (assisted if necessary)

4) Hollow Dish Hold - 3 sets of 30-60s

Workout 3

1a) Dumbbell Lateral Raise - 5 sets of 10-15

1b) Lying Bench Rows - 5 sets of 10-15

2a) Dumbbell Bulgarian Split Squats - 4 sets of 10-15 each leg

2b) Bent Over Lateral Raises - 4 sets of 10-15

3a) Cable Row - 3 sets of 8-12

3b) Incline Dumbbell Press- 3 sets of 8-12 each side

4a) Barbell Reverse Curls - 3 sets of 8-10

4b) Overhead Rope Extensions - 3 sets of 8-10

Workout 4

1a) Dumbbell Walking Lunges - 5 sets of 10-12 each leg

1b) Dumbbell Farmers Walks - 5 sets of 30-45s

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

2a) Cable Flys - 4 sets of 8-10
2b) 1 Arm Cable Rows - 4 sets of 8-10 each arm

3a) Lat Pulldowns - 3 sets of 8-10 reps

3b) Close Grip Push Ups (or kneeling) - 3 sets of max

4a) Hanging Knee Raises - 3 sets of 8-10 each side

4b) Mountain Climbers - 3 sets of 30-60s

Cardio

I’m going to keep this very simple. Since you are only doing 2 sessions per
week, we are going to keep them short, brief and intense.

The sessions will last 25 minutes (including warm up)

You can choose whatever equipment or method you like from the following:

● Hill sprints (my preference)

● Stationary bike
● Assault bike
● Skipping
● Treadmill
● Running
● Rowing

Here’s what you are going to do:

Warm up at a nice steady pace for 5 minutes

Then for 20 minutes, you are going to go all out for 15 seconds and then
slow and easy for 45 seconds.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

You repeat that 20 times and then you’re done.
Do not complicate this more than necessary. Just get it done. Twice per
week.

Cardio Considerations

I would prefer you do your cardio on your non-lifting days. HOWEVER, if

time is a push for you, you can perform your cardio sessions after 2 of your
weights workouts if you’d like.

Walking

Every single day, no matter what, get out and walk for at least 30 minutes a
day.

It will clear your head and aid with your recovery. Plus we spend so much
time sitting now that just getting up and moving is an added bonus.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

 Training Guidelines

1) Work within your current limits. You don't need to push yourself to the
edge when you train. If you work within your current limits they will expand
over time. Adaptation is a process that cannot be stopped. Pay attention to
what your body is telling you and progress will be inevitable.

2) Be consistent. If you want to get results at anything you do in life

consistency is key. Stick with things. See them out. Put all your effort into
being consistent with your training. Rome wasn't built in a day, and your
body won’t be either.

3) Avoid pain and excess effort. Pain is a signal. A signal from your body
telling you to stop. You aren't making yourself better by putting your body in
pain. All you're doing is slowing down your progress.

4) Progress every time you train. There are many in which you can
progress. Lifting more weight is progress. Lifting the same weight for more
reps is progress. Lifting the same weight with the same number of reps but
doing it in less time is also progress. Increasing the ways in which you track
your progress will allow you to set personal records every time you train.

5) Track your training. If you aren't tracking your training you’re wasting
your time. This is a very simple trick but one that most people neglect to do.
Being able to physically see your improvements is a great motivator. Start
tracking all of your training either on paper or online using an app on your
phone.

How To Stay Motivated On The Program

One word: Momentum.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

Motivation is a by product of momentum.

How do you build momentum? You do one thing after another.

You wake up, you slam down a glass of cold water. Boom, the day is
moving in the right direction.

You put a pot of coffee on to brew. Whilst it’s brewing you decide to bust
out some squats and push ups to get the blood flowing.

This is momentum.

You can’t be bothered training. You put your gym shoes on. You get in the
car. You arrive. You warm up. Now you’re in a flow.

Momentum. Momentum. Momentum.

You are going to have days where you can’t be bothered. It’s natural. But
you just have to do one thing.

Do not focus on the 10 weeks. Don’t even focus on the week. Focus on
today. The now. What one thing CAN you do now? That’s how you create
motivation.

That’s how you create discipline and consistency. That’s how you make it
through the next 10 weeks.

Momentum.
What To Do After The Program

10 Weeks To Rapid Fat Loss is not meant to be a sustainable lifestyle plan.

It’s an aggressive approach to losing fat and getting in better shape quickly.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

DO NOT attempt to run this program for more than 10 weeks at a time.

Upon completion of this plan, ​

take a 1-3 months diet break to maintain your
new weight. Raise calories slowly over this period. The longer you dieted,
the more weight lost, the longer the maintenance period needs to be. This
ensures you don’t damage your metabolism.

I suggest slowing bumping our calories up to your body weight in pounds

times by 14 on a daily basis. This should see you maintain your weight and
is a decent amount of food to consume.

Hopefully, your experience with tracking calories will now make it easier for
you to understand how your body, food and dieting works.

Continue you to exercise on a regular basis. Eat wholesome food and then,
after a break, if you’ve got more fat to lose, you can dive in again.

Conclusion

You now have everything you need to lose as much fat as possible and
transform your body over the next 10 weeks.

This is the entire plan. Do not be fooled by its simplicity. Just execute it and
you’ll be amazed at the results.

No one can do this for you. I can support you and you can email me
questions (​
jack@jackdcoulson.com​ ) but you are the one who must do it.

You must be disciplined, commit and get your mind right. This program isn’t
easy. They’ll be times you want to quit.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/

Those are the days you need to carry on ploughing through and get it done.

I believe in you. It’s time for you to believe in yourself.

© Jack D Coulson 2019 ​https://www.jackdcoulson.com/