The University of Abs 5 Day Fat-Blasting Accelerator Abs Plan

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

The main purpose of The University of Abs 5 Day Fat-Blasting

Accelerator Abs Plan 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
Upgraded Success Program, makes this routine an invaluable
tool to getting the best results possible from the University of
Abs.

This routine is to be used for five days as that is the time it will take to get these systems moving
again optimally. After these five days, you need to up the intensity and get on the Upgraded
Success Program that pertains to you (there is a Success 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 University

of Abs products and recommendations, whether implicitly or explicitly
stated.

Copyright © 2012 University of Abs

All Rights Reserved
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 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
Let’s GetStarted…
increase your metabolism, is gained at the
same time!!!! Let’s Get Started…
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 we 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 and
getting abs!). In addition, you will sport the hard looking and lean
physique you have always been dreaming off.

________________________________________________________

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 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.

We think it is important to 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 we 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!
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 Common
Terminology

Before we move forward, we 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 we have spelled out
the routines for you).

Also when performing each set always make sure that you are using perfect form. We
are living proof that perfect form is best. We used to cheat and bend our backs on flat
bench press and we got some results, but when we practiced perfect form we got
some of the best results we 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.
 5 Day Fat Blasting
Accelerator Abs Plan

Without further ado, here is the 5 Day Fat Blasting Accelerator Abs Plan
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 We have provided you with, We
GUARANTEE YOU that you will be well on your way to GETTING ABS!

5 Day Schedule Summary

Monday Day 1 - Chest/Traps/Calves/Abs & Cardio

Tuesday Day 2 - Biceps/Hamstrings/Abs & Cardio
Wednesday Day 3 - REST
Thursday Day 4 - Back/Triceps/Abs & Cardio
Friday Day 5 - Shoulders/Quadriceps/Abs
Saturday REST
Sunday REST
Monday Start University of Abs Program (Week 1)
Fat Blasting Plan Day 1 - Exercise Program

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
Fat Blasting Plan Day 1 - Cardio Program

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

Elliptical Machine Walking Outside, Etc.

Fat Blasting Plan Day 2 - Exercise Program
Tuesday: Biceps/Hamstrings/Abs
Exercises Repetitions Sets Rest
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

As many as you 1 1.5 minutes

Knee-Ins can with good
form
Fat Blasting Plan Day 2 - Cardio Program
Cardio
Exercise(s) Time
Choose cardiovascular activity of choice: 15 minutes
Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

Fat Blasting Plan Day 3 - Rest and Relax. No

Exercises Should Be Performed on This Day
 Fat Blasting Plan Day 4 - Exercise Program
Thursday: Back/Triceps/Abs
Exercises Repetitions Sets Rest
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

As many as you 1 1.5 minutes

Crunches can with good
form
Fat Blasting Plan Day 4 - Cardio Program
Cardio
Exercise(s) Time
Choose cardiovascular activity of choice: 15 minutes
Treadmill Stationary Recumbent Bike

Elliptical Machine Walking Outside, Etc.

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Fat Blasting Plan Day 5 - Exercise Program
Friday: Shoulders/Quadriceps/Abs
Exercises Repetitions Sets Rest
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
As many as you 1 1.5 minutes
Knee-Ins can with good
form

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WHAT SHOULD YOU DO NEXT?
BEGIN UNIVERSITY OF ABS

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INSTANTLY WITH THE UPGRADED
SUCCESS PROGRAM!