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Fat Loss The Morning Fat Releaser Routine - 6 2019 - PROOF
Fat Loss The Morning Fat Releaser Routine - 6 2019 - PROOF
Fat Loss The Morning Fat Releaser Routine - 6 2019 - PROOF
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The information presented is not intended for the treatment or prevention of disease, nor a
substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should not
be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must get your
physician’s approval before beginning this or any other exercise program.
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By Ryan Faehnle, CSCS
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TABLE OF CONTENTS
Introduction............................................................................................................6
Why It Works.........................................................................................................8
What It Is.............................................................................................................12
How To Do It........................................................................................................13
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INTRODUCTION
THE “MAGIC PILL” ERA
The FLA Fat Releaser is a holistic
program that you should do in
conjunction with your main Fat Loss
Activation workouts, and it can be as
short as just 10 minutes per day.
The Fat Loss Activation Workouts combined with the Morning Fat Releaser
Routine will work synergistically. This simply means they will work together for
maximum results.
The short morning routine will help you move better and help your body begin to
breakdown stored fat in a fasted state. During the workouts, you will find you’re
moving better with each exercise and making some real progress with that mind-
muscle connection for better neuromuscular activation.
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The workouts will also help you build some lean muscle which
helps you metabolize fat faster.
Remember, muscle tissue forces your body to consume more calories for energy
in order to support and sustain that muscle tissue. Think of a high-end race car
engine, it burns through fuel much faster than a little 3-cylinder hatchback.
So, your body will have no other choice than to use stored fat for energy that
you’ve released from following this FLA Fat Releaser Routine.
As long as you adhere to the 5 steps below and stay committed to the FLA
Workouts, a physical transformation will occur in the coming weeks and this is
very exciting.
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WHY IT WORKS
Your body is constantly fluctuating between states of lipolysis and lipogenesis.
Lipo- is a medical prefix for “fat,” and it is used to describe a variety of processes.
I’m sure you’ve heard of liposuction, where surgeons “suck” the fat from your
body with little more than a fancy vacuum cleaner.
Lipolysis is the release of fat from your fat cells, while lipogenesis is the storage
of body fat in your cells.
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Science has shown us ways to maximize fat-release
and fat-burning so that you can naturally skew the
balance in favor of a leaner, healthier body.
When you eat, your body secretes insulin, which basically stops the fat-releasing
process dead in its tracks. Carbs create the biggest insulin spike, followed by
proteins, and then fats (although some fats don’t cause any insulin secretion at
all).
Except for a few VERY specific situations which most likely don’t apply to
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you, avoiding carbs (and food in general) up to 2 hours’ pre-workout is a
good idea if fat loss is your goal to minimize the insulin response so that
you don’t shut off the fat-burning switch.
Cortisol is also a ‘stress hormone’ that activates the fat burning process, but
it can also cause problems if it runs too high for too long. From a body fat
standpoint, high circulating cortisol levels over the long-term lead to abdominal
fat storage.
What we want is not a “fire-hose” of cortisol pumping all day, but properly timed
cortisol bursts to release stored fat from your cells to be burned for energy.
Cortisol should be high in the morning and gradually decrease throughout the
day. The supplements and the workout components of the FLA Fat Releaser
Program will actually help get your cortisol curve in check if it is out of balance.
So if your body is primed for fat release first thing in the morning, that would be a
great time for intense exercise, right?
Not so fast!
Decreasing your
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lean body mass is a recipe for disaster as it will lower your metabolism and make
losing body fat even harder.
So how can you take advantage of the body’s prime fat-burning state without
sacrificing your lean body mass or making your cortisol pump high all through the
day?
It pains me to say it as I am a sucker for hard training sessions, but the only type
of training you should do in a fasted state is easy training that helps you burn the
fat that you’ve just released overnight.
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WHAT IT IS
The FLA Fat Releaser Program is a
movement-based routine that utilizes
low intensity exercise (optimal for fasted
workouts) along with total-body, large range
of motion movements that will keep your
joints healthy and keep you feeling good.
Most people stretch their muscles when they feel tight, but most of the available
range of motion in a given joint is dictated by the tightness of the joint capsule
itself. These exercises are designed specifically to target problem joint capsules,
along with strengthening weak muscles and stretching tight muscles to keep you
flexible and feeling good.
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HOW TO DO IT
Okay, enough chit chat! It’s time to get down to business. I’ve made following the
FLA Fat Releaser Program simpler than ever. Just follow the 5 steps I’ve outlined
below every day you want to kick your fat burning up a notch. Do this program
3-6 days per week, whatever best fits into your schedule.
Step #1: Start Your Morning with the FLA Fat Releaser Snooze
• Caffeine - 200-400mg
• Green tea extract - (standardized to 250-500mg ECGC)
• Licorice root - 600mg (standardized to 150mg glycyrrhizic acid)
#2: Burn the Fat You’ve Just Released Into Your Blood Stream with the Fat
Releaser Bodyweight Program
After your FLA Snooze supplements have had time to release fat in your
bloodstream, wake up, find an open space in your house and perform this FLA
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Fat Releaser Program for 10-30 minutes (but no longer).
Simply start a timer for the desired time you want to burn your released fat,
and perform the exercises below in order for 10 repetitions each. Keep rotating
continuously between exercises until your timer goes off.
You want to keep a pace that allows a slightly elevated heart rate and light sweat
(if at all), but you do not want to be panting by any means. Remember, this
should be easy.
If your heart right climbs too rapidly, simply complete the repetitions at a
slower pace. If you find that the program is too easy for you, then complete the
repetitions at a faster pace and with a greater sense of urgency.
You’ll find that the more frequently you perform this routine, when combined
with your main FLA program workouts that you’ll get in better and better shape
and will be able to easily complete more “rounds” through the FLA Fat Releaser
Program in the same amount of time, but you must resist the urge to make
this a super-challenging workout!
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FLA FAT RELEASER PROGRAM
EXERCISES
(complete 10 repetitions each before moving to the next exercise)
Exercise Reps
Kneeling 4-Point Hip Circles 10 each
T-Spine Rotations 10 each
Facedown “T” 10
Cat-Camel 10 each
Facedown “W” 10
Glute Bridge 10
Facedown “Y” 10
Split Squat 10 each
Hindu Push Up 10
Bodyweight Squat 10 each
Bird Dog 10 each
Front Plank 15 secs
Lateral Squat 10 each
REMINDER...
To see a FULL Demonstration of all
13 Exercises be sure to DOWNLOAD
the Video File for the
FLA Fat Releaser Program Exercises
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#3: Eat a low-carb breakfast
Once you’ve completed your FLA Fat Releaser Program, it’s time to fuel your
day. Opt for a high-protein, low-carb, moderate-to-high-fat breakfast to give your
body the energy it needs to start the day without huge insulin spikes from a high-
carb breakfast.
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#5: Perform the FLA Fat Releaser Program as a Pre-Workout Warm-Up or
When You’re Feeling Tight
Coach Ryan
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ABOUT THE AUTHOR
Coach Ryan Faehnle is a highly regarded
industry leader as a former NCAA Division
I Assistant Director of Strength and
Conditioning who was responsible for the
fitness and physical performance of hundreds
of athletes competing at the highest levels in
the collegiate ranks.
In addition to training athletes for sports performance, Coach Ryan has consulted
with top-level physique competitors who have sought him out for fat loss and
muscle building advice.
Known as a coach that doesn’t compromise on results, Coach Ryan has traveled
the globe in search of the best training, nutrition, motivation, and recovery
modalities that lead to success. His abilities were acknowledged at a high level
when famed international Olympic strength coach Charles Poliquin welcomed
Ryan to his staff, where Ryan lectured internationally on fat loss, training
athletes, hypertrophy, nutrition, energy systems, and supplementation.
Unlike many “keyboard warriors,” Coach Ryan’s reputation lies solely in his ability
to achieve results with his athletes and clients. On top of his “in the trenches”
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experience training himself and others, as
well as his years of research and study,
Coach Ryan holds a Bachelor’s Degree
in Exercise Science, and multiple industry
standard certifications.
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FAT RELEASER NOTES
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