2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com.

Xtreme Fat Loss Diet TRAINING MANUAL

By JOHN ROMANIELLO, CPT

2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 2

Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the care of your physician. Consult your physician before beginning this program as you would with

recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Joel Marion Fitness Solutions, LLC, there are risks of injury or illness which can occur because of your and release any claim which you may have against Joel Marion Fitness Solutions, LLC, or its result of, the use or misuse of the program. use of the aforementioned information and you expressly assume such risks and waive, relinquish affiliates as a result of any future physical injury or illness incurred in connection with, or as a

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Greetings, Salutations to you!

Welcome to the Training Manual for the Xtreme Fat Loss Diet! This document contains all of the information for all 8 individual training sessions that accompany the Xtreme Fat Loss Diet. As mentioned in the Diet Manual, each specific day of XFLD is strategically paired with a corresponding workout. Or, more accurately, each type of diet day is paired with a specific type of training.

Before we get into the specifics, a bit of introduction on how that came to be.
My name is John Romaniello, and outside of being Joels best friend, and I have also been working alongside him as a colleague for nearly ten years. A lot of people reading this document will recognize my name from either my blog (www.RomanFitnessSystems.com) or from my well-known fat loss program, Final Phase Fat Loss. That program has helped thousands of people shed fat while building or maintaining muscle; the workouts in FPFL are, quite simply, some of the best fat loss workouts ever written. Not necessarily because of the specific exercises therein, but more so because the fact that those workouts were created following a series of rules that all 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 4

work together to help pull fat from your body whether the fat wants to go or not. In many ways, its the training equivalent of the Xtreme Fat Loss Diet. And so, when Joel decided to make this program available, he and I decided that the ONLY POSSIBLE way to make it MORE effective was to add in the workout styles from my system. Initially, Joel asked if he could use some pre-existing workouts that Id had written. After trying XFLD with a number of our clients (both shared and respective), we decided to create new ones that fit in even more in effectively. These two things work synergistically together to make the diet even more effective, and facilitate the process for the most radical fat loss possible.

How do I know all of this?

Well, you see, as I mentioned Ive known Joel for ten years, and over that time weve had the obvious opportunity to test out each others programs. In fact, Im Joels Number Three guinea pig. Joel, of course, is his own Number One guinea pig. Guinea pig Number Two, by the way, was an actually guinea pig. His name was Stephan (pronounced SteffON because Joel named him and Joel is a bit strange), and unfortunately, he is no longer with us. To be clear, Stephan is not dead. However, for reasons I cant get into here 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 5

Stephan on his Moderate Carb Day

because they are a bit beyond the scope of this document, were just not working with him any longer. Suffice it to say that it had something to do with the Animal Rights and Lactic Acid workout number 2. But all of that is neither here nor there. That is not what were here to discuss. Although he is quite cute. Were here, of course, to give you an overview of the training methods. Im going to tell you a little bit about them, how and why they work, and of course how to perform each specific one. So, without further delay, lets get into it.

Lactic Acid Training

This is the training style I tend to get the most questions about, so it makes sense to start with Lactic Acid training. Of course, this merits some discussion on what lactic acid is. Without getting overly scientific about it, lactic acid is a waste byproduct that occurs when you perform exercise (specifically the concentric or lifting phase, which well touch on below). On overly scientific discussion of the production of lactic acid is a bit past where we need to be to explain how to do it, so Ill skip ahead to WHY we do it. One of the cool things that happens when you product lactic acid is a corresponding increase in Growth Hormonein fact, you can think of it as a direct relationship: as lactic acid is created, the production and release of Growth Hormone increases. This is important because Growth Hormone is THE single most powerful substance your body can naturally produce to directly increase the 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 6

rate of fat burning and muscle gain. Which basically means that the sole reason to create lactic acid training is to produce GH. Interestingly, that is NOT the only reason to perform lactic acid training. Of course the increased production and production and release of growth hormone is, obviously, of great benefit; however, its also extremely important to not that lactic acid training in and of itself great for fat loss and depletion of muscle glycogen because it is so demanding. So, how do we do it? Remember when I said that more lactic acid is produced during the concentric (lifting) phase of exercise? Well, thats a very important facet of how we set up the lactic acid training workouts in both Final Phase Fat Loss and the Xtreme Fat Loss Diet. Because we know that more LA is produced when we lift and not so much when we lower, the idea is to EXTEND the amount of time it takes to LIFT a weight, and DECREASE the amount of time it takes to LOWER a weight. So, for most exercises, youll be lifting the weight(s) over a period of 3 or 4 seconds, and lowering quickly but safelyusually about 1 second. By doing this, we extend the concentric time under tension and drastically increase the production of lactic acid. Not to mention making the workout extremely hard. An important thing remember when performing lactic acid workouts is that because you are lifting slowly, you MUST reduce the weight quite a bit below 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 7

what you are normally accustomed to. Generally, I recommend a decrease of 20-25% below your normal lifting weight. That is, if you normally use 100 pounds for an overhead press, drop it down to about 75-80 pounds, at least for the first few workouts. As you get the hang of it and your body adapts, youll be able to bump it up as you go. Lactic acid isnt easy, but it is one of the most effective fat loss training methods around, from both an immediate physiological and a long-term hormonal perspective. During the Xtreme Fat Loss Diet, youll be performing Lactic Acid Training on your Depletion Day before your Cheat Day, and on the Fast Day immediately following the Cheat Day.

Density Training
Speaking of Cheat Days, thats a great segue for a discussion about the training modality youll be using on those days: Density Training. Originally developed for hypertrophy (building muscle) density training is the perfect modality to utilize when you have a caloric surplus on Cheat Days. Training Density refers to the amount of work you do in a given time frame, or over the course of your training session. The idea of increasing the density of a training session is not new, but Ive put my own spin on it to make it more effective for fat loss as well as muscle gain. Traditionally, you were able to increase density in one of two ways: either do more work in the same time period, or do the same amount of work in the same 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 8

amount of time. With the version of density training in XFLD, we take it a step further and have you do MORE work with MORE weight in the same time before. Thats where the muscle gain comes in. To help facilitate fat loss, we set things up with fast paced circuits. To be more specific, youll have a circuit of 3-5 exercises, each of which is to be performed for a predetermined period of time. Instead of having a predetermined number of reps, you're going to be performing each of these exercises for timeyou simply have to do as many as you can in a given time period. That's where general density comes in. The idea is to perform more reps on each exercise, and that's where the increase in density becomes a factor. Now, here's where it gets kooky: for your second circuit, you'll be using heavier weightsubstantially heavier weight. Rather than just create density circuits, I also took advantage of some other cool things that happen when your body adapts and seems to get instantly stronger. Not only are we seeking to increase reps, but also increase weight before we repeat a given exercise. Again, this is applied to all exercises within a circuit. Here's an example to illustrate: Let's say you did each of the following exercises for 30 seconds* each: overhead press, bent-over row, squat.

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In performing such a circuit, my personal results might look like this: Barbell Overhead Press: 100 pounds for 12 reps Barbell Bent-over Row: 165 pounds for 15 reps Barbell Squat: 185 pounds for 11 reps

Your second attempt at that circuit might look like this: Barbell Overhead Press: 110 pounds for 15 reps Barbell Bent-over Row: 190 pounds for 18 reps Barbell Squat: 200 pounds for 14 reps How is this possible? Simple: your nervous system is firing like crazy. You see the first set serves as what we might call a neurological primer; that is, while it is certainly hard and helps you burn fat, that set is really preparing your body to move more weight your second set. As is probably obvious, lifting heavier weights requires a lot more effort, and providing that effort a greater expense of energy. Lucky for you, that energy is in the form of calories, and so density training is also a great fat burning routine, particularly the second set of any circuit. You may be wondering why it would be necessaryor even beneficialto perform a fat-burning type workout on a Cheat Day, when youll probably be in a caloric surplus. The answer, my friends, is Excess Post Exercise Oxygen Consumption, or EPOC. EPOC is what is responsible for extended calorie expenditure, or what 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 10

we like to call the afterburn effect. That is, youll continue burning calories long after youre done working outfor up to 36 hours. That means that performing density training on your Cheat Days will not only help you build a bit of Lean Body Mass, it will ALSO keep your metabolic rate elevated during your FAST Day, while youre already in an extreme caloric deficitits not hard to see how that leads to Xtreme Fat Loss! Overall, Id say Density Training ranks very high on the Scale of Awesome. In fact, as a frame reference, Ive provided a Scale of Awesome for those of you who dont have it. 10 Unbelievably Awesome: Flying cars, time travel, sarcasm 9 Awesomely Awesome: Rocky 4, the Internet, Arnold Schwarzenegger 8 Very Awesome: Fight Club, my abs, first kisses, Density Training <===== 7 Quite Awesome: Graduating college, 1st edition books, Craig Ballantyne 6 Pretty Awesome: Rocky 3, puppies, the iPhone, ice cream, the NY Jets 5 Standardly Awesome: When cute girls ask for my number, motorcycles 4 Almost Awesome: Winning your fantasy football league, my facebook 3 Not Awesome: Blackberrys, blow-out haircuts, over-cooked steak 2 Un-Awesome: Getting dumped, swine flu, Denzel Washington 1 Awesoment Computer crashes, Rocky 5, being too lame to have a sense of humor and appreciate my list.

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Heavy Strength Training

Training with heavy weights is, to my view, an extremely essential and unfortunately frequently overlooked aspect of fat loss programming. To begin with, as weve already discussed, lifting heavy weights is extremely calorically expensive, and therefore great for burning fat. Further to that, training with heavy loads is THE single most effective way to MAINTAIN lean body mass while on a fat loss program. The last thing anyone should seek to do is lose strength during the leaning out period. Youve spent a lot of time and effort building up both fat-burning lean body mass, and to sacrifice it while getting leaner isnt just shameful, its downright counterproductive. In addition to losing your precious LBMwhich will have a negative effect on your metabolic rate (and therefore your fat loss)youll also lose strength if you dont train with heavy weight from time to time. Which means youll be playing catch-up as you transition away from a fat loss phase. And, as I ALWAYS say: there is simply NO drawback to being stronger, at all. Finally, as if all of that wasnt that wasnt enough to convince you, lifting heavy weights makes you LOOK better. Huh? Hows that? Muscle tone, my friends; you see, lifting heavy weight helps to increase both neurogenic and myogenic muscle tone. Neurogenic muscle tone is the amount of tension in a muscle while its working, or in a flexed state. 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 12

For you guys out there, that means when you make a muscle, it will be harder and denser to the touch, helping you to impress the girls at the beach (Vince Del Monte), bar (Jon Benson) or Barnes and Noble (Joel). Ive heard. If youre into that. Probably of greater interest is myogenic muscle tone is what we can describe as residual tension in a resting muscle. Which means, not only will that muscle FEEL a little firmer without flexing, it will also LOOK firmer.

So, say, for example, youre sitting around randomly on the floor of a gym, not flexing, and someone decides to snap a photo of you. probably come your arms will come out pretty nice in that photo if you have a high level of myogenic muscle tone. 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 13

Of course, its not as simple as picking up weights you can barely lift. Not only is that unsafe, its just not effective. You need to have some sort of plan. At the same time, the old standby of static sets and reps isnt really ideal, because if you can lift a heavy weight for the same number of reps on your last set as your first set, then chances are that weight really wasnt heavy enough to challenge you on that first set, and youre losing out on some benefit. So what to do? There is a solution. In the Heavy Strength Workouts in XFLD, youre going to ignore the sets, and instead just focus on the total number of reps; as Ive been known to say, let the sets take care of themselves. If youre assigned to do 40 each of push-ups, squats, and pull-ups, you just rotate through the exercises. Lets say on your first round, you get 13 push-ups, 9 squats, and 8 pull-ups. In that instance, you have 27 push-ups, 31 squats, and 32 pull-ups to go. Your next set, you get 13 push-ups, 10 squats, and 8 pull-ups. Now youre got 14 push-ups, 21 squats, and 24 pull-ups left. Next you bang out 10 push-ups, 10 squats, and 7 pull-ups. So far, youve done 4 sets of each exercise, but youre way ahead on one of them. You now have 4 push-ups, 11 squats, and 17 pull-ups to go. You do another set, get 4 push-ups, 8 squats, and 9 pull-ups (theres that neurological efficiency again). Now youre done with push-ups (5 total sets) and 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 14

just have 3 squats and 8 pull-ups to go. This time, you go right into squats and get all 3 (6 total sets), then only get 5 pullups. Now youre done with 2 exercises, so your next set, you just do pull-ups. You get all 3 that you have left. Circuit done. It took you 5 sets to do the push-ups, 6 sets to get the squats, and 7 for the pullups. And thats IDEAL. You see, you were using heavy weight, and had a high workload. Overall, you were working hard enough each set that you were able to maintain both strength and mass. After all that, youd move on to another circuit curse my name, and enjoy the rest of your Shake Daywhich is when youll be training in this way.

Dynamic Training
This training modality my bread and butter, so to speak. Dynamic Training is my name for what I assume youll recognize as metabolic circuits or fast-paced circuits or whatever you want to call that. While its certainly not a groundbreaking protocol, its incredibly effective. For my part, Ive put my own spin on circuits when it comes to exercise selection. You see, I am a huge believing that youre going to get the best fat loss result by moving your body through as much space as possible as often as possibleso when it comes to training back, its better to use a pull-up or an inverted row over a pull down.

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Even when it comes to exercises that are traditionally the best exercises like lunges, there are ways to modify them to make them even better; like using multidirectional training (a 3-way lunge) or even combining a lunge with another movement like a Romanian deadlift. Its good stuff. And so the thrust of dynamic training is to move fast, work hard, and get as much out of each exercise as possibleits using movement to get better at moving. Outside of being a great fat loss training modality, its also going to help you increase flexibility, mobility, and endurance. Youll be performing Dynamic Training on your Moderate Carb Days.

The Dynamic Interrupt

For both the Lactic Acid workouts and the Strength workouts, you will something between each of the prescribed circuits called a Dynamic Interrupt. This is a little invention of mine that was born out of training multiple athletes in a crowded facility, and needing to keep them moving when equipment wasnt available. I wasnt prepared for the results when I first developed this. In the beginning, it was intended as a way to increase conditioning. And then the fat started dropping off. Since then, Ive incorporated it into workouts with so many different kinds of clients, and all of them have enhanced their results.

This is how its done. After your last set of a prescribed circuit, the Dynamic Interrupt takes place. Usually a series of bodyweight exercises, the Dynamic Interrupt gets your heart 2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet.com. 16

rate going and helps you to burn more calories and fat. The generally low reps of the strength training are offset by the activity of the Dynamic Interrupt, and the fat burning workout effect becomes even more profound. In the case of the Lactic Acid workouts, performing the Dynamic Interrupt is intended to help clear the lactic acid from the limbs between circuits. Keep in mind it is not the lactic acid that burns fat, its the lactic acid that encourages the production of growth hormone, and THAT helps to burn fat. Clearing lactic acid from the limbs allows you to be more productive on the subsequent circuit, and have a more effective workout overall.

The XFLD Workouts

All of the Extreme Fat Loss Diet Workouts can be found in the Workout Log file. Demonstration videos for all exercises prescribed in those workouts are provided below.

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The XFLD Exercise Library

Below, youll find a list of nearly all of the exercises included in the above workouts. This list also serves as an entry point to a video database at my YouTube Channel. Simply click on any of the links, and youll be taken to a video of me, one of my athletes, or another fitness professional performing these exercises in good form. Now, I say nearly very intentionally, because some of them were not included. Im sorry, but I dont feel it necessary to demonstrate a push-up or jumping jacks. Its not necessary. When I released FPFL, 98% of people were absolutely thrilled with having access to videos for references to various exercises. About 2% emailed me and pointed out that they found pictures to be more convenient to print out and bring to the gym. While that point is certainly not without merit or validity, clearly I have to cater to such a vast majority. Further to that, its my personal belief that you can learn about 100 times more from watching an expert on video ONE time than looking at an exercise model on paper 100 times. Its really just better. So, if you fall within the 2%, I urge you to watch the videos a few times, learn the exercises, and please know that this is ultimately the way things are going from a socio-technological perspective.

Upper Body Exercise

Alternating DB Chest Press Arnold Punch Bent Over Dumbbell

Notes (If needed)

Hold one arm locked out while the other works Push Explosively

Lower Body Exercise

Alternating 3-way Lunge Alternating Rev.Lunge Bulgarian Jump

Notes (if needed)

Hold DB Goblet Style. One lunge to the front, side, and back.

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Row Bent Over Lateral Raise Dive Bomber Push-up Dumbbell Curl-toPress Dumbbell Fly-Away

Squat Bulgarian Split Squat Obviously not me in this video. Barbell Front Squat Depth Jump to Jump Squat Dumbbell Romanian Deadlift/Reverse Lunge Combo Garhammer Raise Goblet Squat Use Dumbbells Goblet Stationary Lunge Mountain Jumpers Overhead Bulgarian Split Squat Prisoner Squat Reverse Lunge with Javelin Press Single Weight Dumbbell Squat Side Plank Single Leg Calf Raise Use DBs if you need to Start on a low platform and work up Perform one RDL. Then, perform a lunge with each leg. Thats one rep

Dumbbell Swing Facedown DB Row Floor Press Inverted Row Push-up Position Plank Push-up Walks Rotational Push-Up

You may also use a kettlebell

Performed lactic acid style in the video Traditional video shown. Hold DB goblet style Stabilize a weight over your head; use a plate if possible Hands behind head with fingers clasped Press the Barbell overhead as you lunge back. You may also use a dumbbell. Perform all reps with one side, then switch

Side-to-Side Walks Upright Row Y-Press

Single Leg RDL Explosive Switch Rows

Swing Lunge Swiss Ball Leg Curl Traveling Hand Walkout Walking Lateral Lunges

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Closing Thoughts
With the above workouts paired on the corresponding diet days of the Xtreme Fat Loss Diet System, you are going to go through the next 25 days in a blur of fat loss and intensity. I cannot wait to hear about your results. If you enjoy the workouts in this program, keep in mind they are based on those that make up my 6-week fat blasting program, Final Phase Fat Loss. If you dont already have it, you can pick it up HERE an Xtreme discount (Normal price 137!)

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About The Author

John Romaniello is one of New Yorks most highly respected trainers, and one of the industrys most sought after fitness authorities. Working with professional athletes, actors, and models in the gym Roman also runs an online coaching program through which he helps people all over the works achieve incredible results. He is the author of Final Phase Fat Loss, on of the best selling fat loss programs available on the Internet, as well as countless articles for Mens Health, Mens Fitness, Oxygen, SHAPE, TMuscle.com, LiveStrong.com, and others. For more information on Roman or any of his articles, you can check him out at his website over at www.RomanFitnessSystems.com

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