Priming Your Body For Permanent Fat Extinction?

The Fat Extinction Primer System will get your body ready to get
the absolute best fat loss results possible when you start using
the Fat Extinction Program. This routine is designed to get the
metabolic momentum needed to make dramatic fat loss in no
time from the Fat Extinction Program.

The main purpose of the Fat Extinction Primer System is to
create metabolic momentum. In other words, with this Primer
System you will jump start all of the body fat loss systems that
may have been lying dormant for years; such as the thyroid
system, the hypothalamus/pituitary axis system, and other
energy production systems. By doing this routine you will be
manipulating your body’s hormonal scenario in such a way that
fat will start to be used for energy. This, in conjunction with the
fact that the routine is designed to get your joints and your
muscles conditioned to benefit the most from the Fat Extinction
Program, makes this routine an invaluable tool to getting the best
results possible from Fat Extinction.

This routine is to be used for four weeks as that is the time it will take to get these systems
moving again optimally. After these four weeks, you need to up the intensity and get on the Fat
Extinction Program that pertains to you (there is a Fat Extinction Program for Males and one
specifically designed for the needs of Females) in order to continue losing body fat at an
accelerated rate without the dreaded weight loss or sculpting plateaus that plague 99% of the
people.

READ THIS SECTION THOROUGHLY BEFORE GOING
ANY FURTHER!

PRECAUTIONS
• You should always consult a physician before starting any fat reduction and
training program.

• If you are unfamiliar with any of the exercises, consult an experienced
trainer to instruct you on the proper form and execution of the unfamiliar
exercise.

• The instructions and advice presented herein are not intended as a
substitute for medical or other personal professional counseling.

• The editors and authors disclaim any liability or loss in connection with the
use of this system, its programs and advice herein.

• These precautions should be taken under consideration with all Fat
Extinction products and recommendations, whether implicitly or explicitly
stated.

Copyright © 2009 Anthony Alayon
All Rights Reserved

W

Let’s Get Started…
Let’s Get Started…

Why Weight
Training?

Believe it or not, while cardiovascular exercise is a good tool to burn some
extra calories and get in great cardiovascular shape, it does nothing to
increase your body’s metabolism permanently or to help you tone your
physique! If you want to create a state of metabolic momentum, weight
training needs to be your main exercise along with some aerobics used as
a supplementary exercise that enhances your cardiovascular system, your
recovery from your weight training workouts and also increases your caloric
expenditure.

It has been scientifically proven that subjects
who embark on programs of this nature lose
much more weight than those who just
embark in an aerobics only program.

DO YOU WANT TO KNOW
HOW MUCH?

As much as three times more body
fat is actually lost during a program
that combines weight training
with aerobics!  And on top of
that lean muscle, which serves
to give your body shape and also to
increase your metabolism, is gained at the
same time!!!!

People who only diet and do aerobics end up as a skinnier fat version of
themselves. Because no weight training was done, muscle is lost and as a
result the metabolism slows down. Thus, when people who fall in this
category increase their calories a bit, they start to regain the weight. And
as I mentioned earlier, their body never looks hard and fit.

However, consider the people that do embark on a program composed of
weight training with some aerobics at the end. Performing the aerobics
after the weight training will dramatically increase fat loss since the weight
training will burn off most of the glycogen (stored carbohydrates) and thus,
the only fuel source available to the body will be fat. In addition, as the
weight gets lost, muscle is gained, which in turn not only increases the
metabolism permanently, but also tones up the body. As you gain more
muscle, your body shape gets better and fat loss becomes even easier
since your metabolism is getting faster. When you reach your weight loss
goal, maintaining the shape is easy since the metabolism will be operating
in high efficiency! So as you can see, muscles are your best fat
fighting allies and they are the key to permanent weight loss (Fat
Extinction!). In addition, you will sport the hard looking and lean physique
you have always been dreaming off.

________________________________________________________

Won’t Weight
Training Make Me
Gain Weight?
“Now, this is all fine and well, but won’t weight training make me gain weight?” you may
ask.

I think it is important that I discuss the difference between the sorts of weight that one
can lose.

Our main interest is losing fat weight. However, your body weight is also made up from
organ weight, bone weight, water weight, etc. It is of utmost importance that the weight
we lose only comes from fat and any excess water and glycogen. And please notice
that I said: “EXCESS”. You do need some water weight, some glycogen and even
some fat weight, believe it or not!

Muscle weight needs to be maximized. Why? Because muscle is your biggest Fat
Extinction Ally! Muscle is the biggest fat fighting machine as this tissue requires
calories in order to exist. Because of its high metabolic activity, muscle helps you in the
fight against fat as at the same time they provide you with the pleasing body shape
that will give guys a strong and hard look and women a lean and sexy look!

Muscle Weight Should Be Maximized At All Times as
Fat Weight Should Be Minimized!

If you only diet and perform cardiovascular exercise without weight training, most of the
weight lost (about as much as 40% of the weight loss) may come from sources other
than fat! The weight loss may be in the form of muscle tissue (which in turn
lowers your metabolism!), bone loss, and water. In order to maximize fat loss,
weight training is ESSENTIAL!

So if you see that once you embark in a weight training program you are not losing
scale weight but you see your clothes feeling much looser after a week, you know for
sure that you are gaining muscle weight while losing fat weight at the same time! After
a couple of weeks at the most, the scale weight will start to come down as the more
lean muscle you gain, the easier it is to lose fat weight!

Common
Terminology

Before I move forward, I would now like to discuss some common exercise
terminology that you will need to understand in order to make the most use
of the information in this chapter.

Sets: A collection of repetitions that you perform on a particular exercise that you do
until you reach failure without having to break perfect form. There are many different
types of sets you can perform which will help you to reach your desired goals.
Depending upon your goal will determine the number of sets you perform but typically
2-5 sets per exercise will be just fine (and don’t worry because I have spelled out the
routines for you).

Also when performing each set always make sure that you are using perfect form. I
am a living proof that perfect form is best. I used to cheat and bend my back on flat
bench press and I got some results, but when I practiced perfect form I got some of
the best results I have ever seen.

Repetitions: The definition of a repetition is the number of times that you do a
particular exercise. For instance, if you were to grab a dumbbell and lift it up to nearly
your chin and then go down to your starting position that would be considered one
repetition. It is safe to stay between 6 to 15 repetitions, as this is an amount of weight
in which you can stabilize and do not have to strain or worry about pulling anything.
One thing to take note of is that you can train your forearms, calves, and abdominal
muscles with higher repetitions as they are used more often in everyday life than most
other body parts.

The Fat Extinction
Primer System

Without further ado, here is the Fat Extinction Primer System workout that
will jolt your metabolism into high gear by giving you the metabolic
momentum that you need. If you follow this system in conjunction with
the nutrition information I have provided you with, I GUARANTEE YOU that
you will be well on your way to FAT EXTINCTION!

(4 Days/Week Workout Routines)

4 Week Schedule Summary

Monday Chest/Traps/Calves/Abs & Cardio
Tuesday Biceps/Hamstrings/Abs & Cardio
Wednesday   REST
Thursday    Back/Triceps/Abs & Cardio
Friday Shoulders/Quadriceps/Abs
Saturday    REST
Sunday    REST

Week 1: Monday
Monday: Chest/Traps/Calves/Abs
Exercises Repetitions Sets Rest
Dumbbell Bench Press 15-20 1 1.5 minutes

Dumbbell Incline Press 15-20 1 1.5 minutes

Dumbbell Flyes 15-20 1 1.5 minutes

Shoulder Shrugs w/dumbbells 15-20 1 1.5 minutes

Dumbbell Calf Raises 15-20 1 1.5 minutes

Seated Calf Raises 15-20 1 1.5 minutes

As many as you 1 1.5 minutes
Crunches can with good
form

Cardio
Exercise(s) Time
Choose cardiovascular activity of choice: 15 minutes
Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

Week 1: Tuesday
Tuesday: Biceps/Hamstrings/Abs
15-20 1 1.5 minutes
Dumbbell Curls

15-20 1 1.5 minutes
Seated Concentrated Curls

Hammer Curls 15-20 1 1.5 minutes

Lying Leg Curls 15-20 1 1.5 minutes

Seated Leg Curls 15-20 1 1.5 minutes

Wide Stance Leg Press Pressing w/ Heel 15-20 1 1.5 minutes

Knee-Ins can with good
form

Cardio
Exercise(s) Time


Week 1: Thursday
Thursday: Back/Triceps/Abs
Wide-Grip Lat Pull Downs to Front 15-20 1 1.5 minutes

Low Pulley Rows 15-20 1 1.5 minutes

Closed Grip Pull Downs 15-20 1 1.5 minutes

Seated Over The Head Dumbbell Triceps Extensions 15-20 1 1.5 minutes

Triceps Push Downs with a V-Bar 15-20 1 1.5 minutes

Reverse Triceps Push-Downs 15-20 1 1.5 minutes

form

Cardio
Exercise(s) Time


Week 1: Friday
Friday: Shoulders/Quadriceps/Abs
Dumbbell Shoulder Presses 15-20 1 1.5 minutes

Rear Delt Machine 15-20 1 1.5 minutes

Seated Side Lateral Raises 15-20 1 1.5 minutes

Leg Extensions 15-20 1 1.5 minutes

Leg Presses 15-20 1 1.5 minutes

Squats (either Dumbbell or Barbell) 15-20 1 1.5 minutes

Dumbbell Barbell
form

Wednesday, Saturday & Sunday
Week 1
Rest & Relax

Week 2: Monday
Monday: Chest/Traps/Abs






form

Cardio
Exercise(s) Time


Week 2: Tuesday
Dumbbell Curls 15-20 2 1.5 minutes

Seated Concentrated Curls 15-20 1 1.5 minutes




Wide Stance Leg Press Pressing w/ Heel 15-20 1 1.5 minutes

form

Cardio
Exercise(s) Time


Week 2: Thursday






form

Cardio
Exercise(s) Time


Week 2: Friday
Friday: Quadriceps/Abs






Dumbbell Barbell
form

Week 2
Rest & Relax

Week 3:Monday
Monday: Chest/Traps/Calves/Abs






form

Cardio
Exercise(s) Time


Week 3: Tuesday





Wide Stance Leg Press Pressing w/ Heel 13-15 2 2 minutes

form

Cardio
Exercise(s) Time


Week 3: Thursday






form

Cardio
Exercise(s) Time


Week 3: Friday
Friday: Shoulders/Quadriceps/Abs






Dumbbell Barbell
form

Week 3
Rest & Relax

Week 4: Monday
Monday: Chest/Traps/Abs






form

Cardio
Exercise(s) Time


Week 4: Tuesday





Wide Stance Leg Press Pressing w/ Heel 13-15 2 2 minutes

form

Cardio
Exercise(s) Time


Week 4: Thursday
Friday: Shoulders/Calves






form

Cardio
Exercise(s) Time


Week 4: Friday






Dumbbell Barbell
form

Cardio
Exercise(s) Time


Week 4
Rest & Relax

Priming Your Body For Permanent Fat Extinction?

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Priming Your Body For Permanent Fat Extinction?