21 DAYBELLY FATMELTDOWNCREATED BY MATT CAMA
DisclaimerThis (Book) is written by Total Body Transformation Camp Ltd. These guidelinesare not formulated to suit any nutrient deficiencies, allergies or any other food related health problems.If you are an individual with such problems, you should consult an Accredited Practicing Dietitian orsimilar qualified health professional. The information provided in this Book is provided “as is” and forgeneral health improvement recommendations only to promote healthy eating and lifestyle habits. It isnot intended as medical advice, and should not be used to diagnose, treat, cure or prevent any medicalconditions. You should not use this Book as a substitute for qualified professional health advice, diagnosisor treatment. Each individual will have their own specific needs and the information contained in this Bookis designed as a set of “generic guidelines” only. Total Body Transformation Camp makes no warranties orrepresentations, express or implied, as to the currency, accuracy, completeness, reliability or suitability ofthe information contained or referenced in this Book. The information is subject to professional differencesof opinion, human error in preparing this information and unique differences in individuals’ situations.Total Body Transformation Camp is not liable for any loss resulting from any action taken or reliance madeby you on any of the information or material contained in the Book. If you use, or otherwise rely on, anyof the information in the Book you are responsible for ensuring, by independent verification, its currency,accuracy, completeness, reliability and relevance to your own personal and individual circumstances. Youshould always obtain any appropriate professional health advice relevant to your particular circumstances.Copyright and all other intellectual property rights in materials contained in the Book are owned by, orlicensed to, Total Body Transformation Camp Ltd. No intellectual property rights or other rights in, and to, theinformation and materials in the Book are transferred to any person who acquires, or may use, the Book.Except as permitted under the Copyright Act 1968 (Cth), or any other applicable law in your location, youmay not adapt, reproduce, publish or distribute copies of any materials contained in the Book (including,but not limited to text, logos, graphics, photographs, video clips, trademarks, garment graphics, sounds orimages) in any form (including by e-mail or other electronic means).@matt cama2
IntroductionOn the 21 Day Belly Fat Meltdown program, you'll receive a training plan that isbased around a cardio & high intensity interval training to help you lose weight, toneup and get fitter.You may be wondering "what is High Intensity Interval Training?"High-intensity interval training, also knows as 'HIIT' is when you alternate betweenintense bursts of exercise and fixed periods of less-intense exercise or evencomplete rest.For example, running for 30 seconds and then walking for a minute and repeatingthat process for a fixed period of time.Another example is doing push-ups for 20 seconds, having a 10 seconds rest andrepeating that process for a fixed period of time.Studies have proven again and again that HIIT helps with:Losing body fat & toning up your body.Increasing your fitness levels.Increasing your musclular endurance. and more.I've split this guide into three different phases:The Preparation Phase.The Workout Phase.The Recovery Phase.Going through all three phases during your next workout will ensure you get optimalresults because you're ensuring your body and mind is prepared for the workoutahead.It also helps you recover quicker and prevent injuries because you're taking the timeto stretch out your body.Without further ado. let's get into the first phase.@matt cama4
The PreparationPhaseThe amount of people who never prepare themselves for their workouts is sad.You want to prepare yourself so that you can be effective and get the very best resultsyou can for the workout.Do you think you’ll be able to put more effort into the workout by being tight or loose?The answer is simple, you’ll be able to put more effort into the workout being looseand warm and energized.There are only 3 simple steps you need to follow for the preparation phase.Hydrate Your Body Before ExercisingFuel Your Body with Carbs Before ExercisingWarm Up & Stretch@matt cama6
Hydrate Your BodyBefore ExercisingYou want to super hydrate your body before you work out because if you beginworking out while you’re dehydrated, you are entering a massive danger zone.Working out will cause you to become dehydrated, so being dehydrated before youbegin is asking for trouble.You’ll notice that if you try and work out while you’re dehydrated, you will have lessenergy and your strength will decrease gigantically.But if you super hydrate your body, you'll be able to put in 100% during your trainingsession which will help you lose belly fat.Make sure you drink at least 600ml (20.2 oz) or 1L (33 oz) of water 15 –30 minutesbefore you begin training. Also make sure your urine is clear and not yellow, this willindicate to you that you’re properly hydrated.You also want to make sure you're drinking enough water throughout the day, notjust before exercise.Here's a formula for finding out how much water you should be drinking at aMINIMUM per day:0.033xWEIGHT IN KG MINIMUM DAILYWATER INTAKE GOAL@matt cama8
Fuel Your BodyWith CarbsFirst, it’s important to remember that what you eat before exercise should not act as away to get ALL your energy, it should only act as way to fine tune your body to get alittle bit more energy to be as efficient as possible.What you eat throughout the week, day (or night before if you exercise in the morning)will play a massive role in how you perform while you exercise, it's not just about whatyou eat before working out.Before exercising, you want to ensure you're eating carbohydrates.Why? Because that's what your body predominantly uses while you're working out.When you exercise, your body uses glucose as fuel, the way your body gets glucose isfrom the carbohydrates you eat.A simple reminder is: Carbohydrates Glucose & Glucose Fuel.CARBOHYDRATES GLUCOSE&GLUCOSE FUEL@matt cama10
However, keep in mind that your body will only be able to use the carbs you eat as fuelonce it has become digested and absorbed in the body.So the foods you want to eat before working out should be high in fiber so it can bedigested more efficiently.Fruit is high is fiber and carbohydrates so I highly recommend having that beforeworking out.Examples Of What To Eat In The Morning Before Working Out:(45 Minutes – 90 Minutes Prior To Exercise): 2-3 bananas or Warm oats with fruit or 2-3 apples or Green smoothie full of vegetables and fruit (I usually have this 90minutes prior to exercise in the morning)Examples Of What To Eat In The Afternoon Before Working Out:(90 Minutes – 2hrs Before Exercise) Bowl of rice and vegetables or 2 Sweet potatoes or 2-3 bananas (you can have this 30 mins before training)@matt cama11
Warm Up &StretchThe last part of the preparation phase is to warm your body up for 10 minutes toensure you get the muscles you're going to use ready for the workout.To keep things simple, I recommend going for a 5 minute light jog to lubricate yourjoints and ensure the muscles you're about to work is ready for a workout.This will also help you increase your energy because motion creates emotion. Ifyou're lacking motivation before you train, sometimes just moving your body bygoing for a light jog can get you in the mood because you'll be releasing a 'happyhormone' called endorphins.For the last 5 minutes of the warm up, you want to include dynamic stretching. Thisincludes stretches such as arms swings, leg swings and twisting your back side toside to ensure you're lengthening out all the muscles you're about to work.If you don't do this, your muscles will remain shortened and your body is moresusceptible to injuries.If you're familiar with foam rolling, this is also the place to start rolling out any tightmuscles you may have.@matt cama13
The WorkoutPhaseThis phase is where you do the actual workout. For this guide, you're going to bedoing a workout called Tabata.The AMAZING thing about Tabata is that it's a short workout and one set ony lastsfour minutes. Not only is it highly effective to lose fat and tone up, but it's also timeefficient.Here's the Tabata structure:- Workout hard 20 seconds- Rest for 10 seconds- Complete 8 roundsFor example, you do as many push-ups as you can for 20 seconds and then you'llrest for 10 seconds. This equates to one round. You'll complete eight rounds in total.With the exercise plan you'll recieve, we're not going limit ourselves to one exercisefor the 8 rounds. We're going to do one exercise for one round, then switch it upwith another exercise for the second round.You'll keep alternating back and forth between both exercises (Exercise A & B) untilyou've finished 8 rounds in total.After you've finished 8 rounds, that means you've completed one set. Have a 60second rest and then complete then move on to the next set.After you finished all 6 sets, you're done!I've also included a running program for you to do to help increase your fitnesslevels and lose body fat.Before I give you the plan and show you how to structure your exercise for the week,I want to break down how to lose belly fat.@matt cama16
How ToLose Belly FatThe BIGGEST misconception that people believe is 'doing ab exercises will help melose belly fat'.Here's the truth.You already have those abs you want.You're probably thinking "Umm Matt, if I look down at my stomach, I can assure youyou're wrong!".No really, you already have those abs you want, there's just layers of fat that is in theway of your abs.If you get rid of the fat by lowering your body fat percentage (Not your weight. Yourweight is irrelevant) your abs will be showing.Now that you know that it's fat you need to lose, how do you get rid of it?There's two things:1. Managing what you eat & drink.2. Focusing on compound exercises.It's important to note that if you follow this training program and don't have aneating plan that has been proven to help people lose belly fat, you're either notgoing to get any results or you're going to see very slow progress.Click here to get an eating plan.Managing what you eat & drink is the first priority because 80% of losing belly fat isdiet. I know it's cliche to say that, but it's 100% true and you really need to grasp thatconcept if you want to see results.@matt cama17
The other concept to grasp is focusing on doing compound exercises rather thanisolation exercises.Let me breakdown the difference in a simple way:Compound exercises is when you perform movements that use more than onemuscle.Examples include pushups, burpees, running, squats, lunges etc.Isolation exercises is when you perform movements that use only one muscle.Examples include, sit-sups, bicep curls, leg extensions etc.Keep in mind that losing fat has a formula.If you burn more calories than you consume, you will lose fat over time.There are important exceptions to this formula that I talk about in the 21 DayChallenge.Now that you know that losing fat has got a lot to do with burning more caloriesthan you consume, let me ask you a question.Which one will burn more calories if you did the exercise for 1 minute:A) 1 minute of squats (using several muscle groups).B) 1 minute of sit ups (using one muscle group).The answer is clearly the squats right? Why? Because it will use more than onemuscle group.In summary, you want to focus on big compound movements that use more thanone muscle group to burn as many calories as you can during a session.There are still isolation exercises incorporated in this training plan, but majority ofthe training plan is filled with compound movements@matt cama18
Here's something that may put things intoperspective for you and will get you to focuson compound movements rather thanisolation movements.ISOLATION:60 MINUTES OF SIT UPSBURNS 409 CALORIESCOMPOUND:60 MINUTES OF RUNNINGBURNS 852 CALORIES**Based on an 150 pound (68kg) personrunning at 8 mins per mile (1.6km)Source: http://www.csgnetwork.com/caloriesactburned.html
SampleWorkout PlannerNow that I've covered how to lose belly fat, let's move on to the sample workout plannerto give you an idea on how to plan your exercises for the week.Ensure you're that you're moving your body for 45 minutes minimum 5 times a week.If you can't run, do any other form of cardio such as walking, swimming, rowing,cycling, dancing. anything!TYPE MON TUE WED THU FRI SAT SUNTABATARUNKeep in mind that the frequency is more important than the type of exercise you doif you're just starting out.Focusing on exercising 5 times a week will help you create new neural pathways ofexercise to build strong habits.Once you've got an idea on how you're going to structure your workouts for theweek, it's time to get check out what you're actually going to be doing in yourworkouts.Let me show you your exercise plan for the next 21 days.@matt cama20
ABELLY FT MELTDOWNTabata Structure.Alternate between exercise A & B each 20 second round.Include your own exercises if unable to perform anything below.Have a 60 seconds rest after each set, then move on to the nextset.Workout hard for 20 seconds.Rest for 10 seconds.Complete 8 rounds for each set.SETA.1WORK RESTBURPEES2SETA.ASUPERMWORKN TUCK JUMP00:20 00:10SECONDS.00:20 00:10SECONDSWORK RESTB PLYO LUNGESSECONDS.SET1.A.4-8kgA.A &SQUTWORKPRESS00:20 00:10SECONDSB SQUWORK RESTT JUMPS4-8kg. AB HSETA.ACOMMSETA.WORK REST.B SKIPPINGSECONDSWORKRESTPlank@matt camaSECONDSSECONDSSECONDSWORKREST00:20 00:10.AB RUSSIN TWISTS00:20 00:10SECONDSSECONDS600:20 00:10SECONDSSECONDS00:20 00:10SECONDS5NDOSRESTWORK RESTMSTRING CURLS00:20 00:10SECONDSSECONDS00:20 00:10SECONDSBURPEES. ASECONDS4SETWORK RESTPUSHUPS00:20 00:10SECONDS3SECONDSWORK RESTB BENT OVER ROW00:20 00:10SECONDSRESTSECONDSSECONDSWORKREST00:20 00:104-8kgSECONDS21SECONDS
RUNNINGPROGRAMGuidelinesThis workout is 100% scalable. That means you can scale it to yourfitness levels. If you feel like sprinting for 20 seconds is too longfor you, then sprint for 10 seconds instead. If you feel walking for1 minute is too easy, then walk for 30 seconds instead.LIGHT JOGFAST JOGSPRINTWALK2 MINUTES1 MINUTE20 SECONDS1 MINUTEREPEAT 5 TIMES@matt cama22
TheRecovery PhaseThis is the phase where you take the time after your workout to stretch or foam rollyour body.Look, let's be real here, I know how boring stretching can be.BUT, you don't want to be the type of person who ends up with back pain, knee pain,neck pain and muscle imbalances.You want to feel fresh and loose after a workout. That only happens by taking 10minutes to stretch after you workout.Add pleasure to the process of stretching by listening to music, watching a Youtubevideo or using this time to meditate and clear your mind.The type of stretching you want to do after you workout are static stretches.Basically what you do is hold certain stretches that you've been working for 1 minuteto 3 minutes. I know it's long, but it helps with recovery and flexibility.For example, sitting on the ground, bringing one leg out, reaching forward to try andtouch your toes and holding that stretch for 1 minute to lengthen out yourhamstrings. Ensure you get each muscle that you used during your workout.25@matt cama24
THANK YOU!Thank you so much for downloading a copy of the Belly Fat Meltdown program,Lastly, if you want further help, you can take on our 21 Day Body TransformationChallenge.The difference between this program and the 21 Day Body TransformationChallenge is you'll receive help on the thing that produces 80% of your results, whichis a combination of nutrition and psychology.It's important to realize that having a training plan and following it only contributestowards 20% of losing belly fat! You can train all you want, but if you're not eatingthe right foods and staying consistent long term, then this training plan is useless.If you want to find out more information contact our support team atsupport@mattcama and we will send you more information about the program.All customers who have purchased The 21 Day Belly Fat Meltdown program will getearly access to join the program and won't have to be on the waiting list.Talk soon,- Matt25@matt cama25
SQUAT JUMPSINSTRUCTIONS1. First, begin by placing feet shoulder width apart – point feet slightly outward.2. Bend at both your knees and hips, ensuring that your knees point toward yourtoes.3. Bend your knees to a 90 degree angle.4. Push up through your heels and jump in the air and then return to the neutralstarting position.2525
PUSHUPSINSTRUCTIONS1. Start with both hands on the floor slightly further than shoulder width apart andfeet hip width apart behind you resting on the balls of your feet.2. While keeping a neutral spine and stabilizing through your core, bend your armsand lower your torso to the floor until your arms form a 90 degree angle.3. Push yourself back up into the starting position.2525
BURPEEINSTRUCTIONS1. First, begin by standing up with your feet slightly wider than shoulder width apart.2. Bring both feet backwards into the push up position and keeping a neutralstraight back.3. Transfer your body weight onto your hands and bring your feed back into thestarting position.4. From this position, launch your body upwards and when you land, ensure thatyou land on the balls of your feet first before rolling through the flat and heel.5. Maintain ‘soft’ knees throughout this workout to prevent any injuries fromoccurring.6. Repeat process.2525
SKIPPINGINSTRUCTIONS1. First, begin by standing on the balls of your feet.2. Hold on skipping rope handles in your right hand and the other in your left.3. Step your feet in front of the skipping rope.4. Now, start to swing the rope upwards over your head by performing smallrotations in the wrist.5. As the rope is about the touch the floor, jump in the air to allow the rope toswing under your feet and behind you.6. Repeat process.2525
SUPERMAN TUCK JUMPINSTRUCTIONS1. First, begin by lying flat on your stomach, with your arms extended out in front ofyou and legs straight behind you with your feet slightly apart.2. Bring your arms in and place your hands on the floor beside your chest.3. Position your toes in towards the floor and lift your torso onto the balls of yourfeet.4. Push through your chest and extend your arms to lift your body back into thepushup position.5. Transfer your weight onto your hands, and jump your feet inwards into squatposition.6. From this position, propel your body upwards into the air as high as you can,while simultaneously tucking in both your elbows and knees.7. Release and extend both your elbows and knees, landing in the squat position.When landing, ensure that you land through the balls of your feet first beforerolling through the flat and heel and maintain ‘soft’ knees to prevent injury.8. Repeat.2525
BENT OVER ROWINSTRUCTIONS1. With a dumbbell in each hand, rotate your wrists so your palms are facing eachother.2. Next, bend your knees a little and bring your torso forward by bending at thewaist. This is your starting position.3. While keeping the torso static, focus on bring your elbows up, this will lift thedumbbells to your side). Make sure to keep the elbows close to the body.4. On the top contracted position, squeeze the back muscles.5. Return back into starting position.2525
HAMSTRING CURLINSTRUCTIONS1. First, lay down on your back with your heels on top of the ball. This will be yourstarting position.2. Raise your hips off of the ground, keeping your weight on the shoulder bladesand your feet.3. Bend the knees, pulling the ball as close to you as you can, contracting thehamstrings (back of your legs).4. After a brief pause, return to the starting position.2525
SQUAT & PRESSINSTRUCTIONS1. First, hold dumbbells close to your chin (I recommend 5 to 10 kgs, weight willvary with different strength levels).2. Place feet shoulder width apart – point feet slightly outward.3. Bend at both your knees and hips, ensuring that your knees point toward yourtoes.4. Bend your knees to a 90 degree angle.5. Push up through your heels and at the starting position, extend your arms all theway up.6. Bring your arms down into starting position.7. Repeat process.2525
PLYO LUNGESINSTRUCTIONS1. Place feet hip width apart and bring one leg forward and one leg back.2. Drop back knee down and launch yourself up in the air and bring the leg thatwas in front of you behind you.3. Drop back knee down to the ground and keep repeating process.2525
COMMANDOSINSTRUCTIONS1. Start by placing your forearms (wrist to elbow) on the floor and clasping yourhands together and resting on the balls of your feet. This is the starting position.2. Keeping a neutral and straight spine, bring your right forearm off the ground andplace your right hand firmly on the floor slightly outside of your shoulder andadjusting your body weight accordingly.3. Then push up onto your right hand, followed immediately by your left in thesame motion, and readjust your body weight to the middle.4. Bring yourself back into the starting position by reversing the process you justfollowed.5. Repeat again, starting with the opposite hand.2525
RUSSIAN TWISTSINSTRUCTIONS1. Sit on the floor with your knees bent and your feet flat on the ground.2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep thespine straight and not rounded.3. Place your arms and dumbbell straight out in front of your chest.4. Slowly rotate round to the right as far as you can, pause then reverse thismovement all the way round to the left as far as you can.2525
PLANKINSTRUCTIONS1. Bend your elbows and rest your weight onto your forearms and not on yourhands.2. Engage your core by sucking your belly button into your spine.3. Hold this position.2525
eating plan that has been proven to help people lose belly fat, you're either not going to get any results or you're going to see very slow progress. Click here to get an eating plan. Managing what you eat & drink is the first priority because 80% of losing belly fat is diet.
How to Burn Fat From Belly, Butts & Thighs One of the most common questions we get is how to lose fat from belly, thighs and butts (for sake of convenience, we will call it as belly fat). Belly fat is the most dangerous type of fat - besides aesthetics, large waist lines are indicators of - disease, disease and disease.
Visceral fat is the dangerous type of fat that is stored around the abdomen cavity in and around internal organs. All disease risks are higher with this type of fat. Subcutaneous is the fat that is stored just under the skin and is less of an issue for disease. COPYRIGHT 2019 BEST BODY CO. WHY IS BELLY FAT AN ISSUE? Belly fat is one of the
Bone-in belly. 4. Roll belly and secure with string or roasting bands at regular intervals. 2. Remove rind and excess fat from the belly. Maximum fat thickness not to exceed 10 mm. 5. Belly roast - boneless and rindless. 3. Remove breast bone (sternum) and expose rib cartilage. Remove ribs and cartilage by sheet boning. Belly Roast - boneless
General features of pork belly fat for production in South Korea Pork belly comprises approximately 12 % of chilled pig carcass, but represents approximately 15-17 % of the total carcass's value (Fig. 3) [4, 15, 16], which means pork belly is an economically principal part of the pig. But, it is obvious that pork belly is an extremely fatty cut
Chapter 3. The Simplest Diet for Fighting Belly Fat: Cutting Calories The most straightforward way that anyone can fight belly fat, is to simply eat fewer calories than they burn. This is what is called maintaining a 'caloric deficit' and it basically means that the body needs to burn fat in order to get the energy itneeds.
PORK BELLY BONE IN RIND ON Average weight: 5kg. 23 24 PORK BELLY 021 022 PORK BELLY BONELESS RIND ON Average weight: 3kg PORK BELLY BONELESS RINDLESS Average weight: 3.2kg. 25 26 . NECK/V FAT Average weight: 0.2kg CUTTING FAT (RINDLESS) Average weight: 0.17kg. 33 34 PORK OFFALS 031 032 PORK LIVER Average weight: 1.7kg PORK HEARTS Average .
Feel your belly move out so it touches your hands. Step 3: Breathe out slowly and quietly through your mouth. Feel your belly move away from your hands. 4. Demonstrate belly breathing one or two more times as you say the steps. 5. Have students practice belly breathing. Now it's your turn to practice belly breathing. Have students sit or .
ASTM E 989: 1989Classification for determination of impact VM1 2.0.1 insulation class (IIC) International Standards Organisation ISO 140/VII: 1978 Field measurements of impact sound VM1 2.0.1 insulation of floors Amend 2 Dec 1995 Amend 2 Dec 1995 Amend 2 Dec 1995. 9 AIRBORNE AND IMPACT SOUND DEPARTMENT OF BUILDING AND HOUSING July 1992 Definitions G6/VM1 & AS1 Adequate Adequateto achieve the .