7 Day Ab Targeted Solution

The 7 Day
Ab Targeted Solution
Quickly Burn Off Stubborn Fat In

Only 7 Short Days
Shaun & Karen Hadsall
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Disclaimer and/or Legal Notices

The information provided in this guide is for educational purposes only. We are
not doctors and this is not meant to be taken as medical advice. The information
provided in this guide is based upon our experiences as well as our
interpretations of the current research available.
The advice and tips given in this download are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided below.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.
2014 7DayAbs.com All rights reserved.
Table of Contents:
Chapter 1:
How to achieve Rapid Fat Loss for the Long Haul

Introduction to Ab Targeted Solution
5 Amazing Benefits of Metabolic Bursting
Chapter 2:
The 3 Metabolic Systems of the Ab Targeted Solution
Chapter 3:
The Ab Targeted Solution Exercises and Workouts
Welcome to the Ab Targeted Cardio Solution.

One of the smartest exercise protocols on the planet.
Ok, were biased. :)
But we truly believe it is. And once you apply this approach consistently were
sure youll agree.
Weve had countless amounts of emails from men and women between the ages
of 25 and 65 over the last few years validating the efficacy of this approach for
shrinking belly fat.
And if youre reading this, Im sure youre smart enough to know that diet pills,
endless long duration cardio and infomercial gadgets, that supposedly target
stomach fat, do not work.
So whether youre really overweight and trying to accelerate your current fat loss,
youve hit a plateau, or youre looking to burn off that last few pounds of stubborn
fat
Youve just found your solution.
The strategies well share with you inside this guide will ensure that youll NEVER
hit a plateau and youll always know EXACTLY what to do so that youre body is
always burning fat when you eat and exercise.
This means every time you do any type of cardio, youll be targeting stubborn fat
by using the proper metabolic system. In fact, these workouts can even help you
quickly break apart and burn off pockets of ugly cellulite.
And believe it or not, there are also tremendous benefits to combining lower
intensity cardio with intervalsbut you have to use the right strategy.
But first, a little reality check.
Chapter 1:
How to Achieve Rapid Fat Loss
for the Long Haul
Do You Have Realistic Expectations?
When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic
expectations and never follow through.
Before we get to our proven strategies, here are a few quick tips and insights that
will set you up for both immediate and long-term, sustained weight loss.
Although these strategies work fast no matter what your age, gender, or current
condition is in order to achieve success you must have the following two things
working in your favor.
Component #1:
See the Big Picture

Although you can get a VERY fast start with Cycle #1, you still have to see the
big picture.
Youll no doubt get rapid results applying these techniques, but you must be
patient enough to stay the course down the road a few weeks when your old
habits want to sneak back into your life.
Additionally, we all have different genetics.
A young man between 20 and 40 is going to get fat burning results a heck
of lot faster than an aging female who has dieted for years, damaged her
metabolism and has hormones that are all out of whack.
If youre a female and this somewhat describes you, just be patient enough to
understand your metabolism is going to be a little more stubborn because you
have other factors working against you.
Keep going even if you feel stuck. Youll get your breakthrough within if you apply
this stuff and stick it out.
Component #2:
Consistency
Just like anything in life, the longest way is a short cut. Youre never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those peak
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers capture these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times youve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while youre buying groceries you see them
caught on hidden camera with all their physical flaws exposed by some
gossip magazine or publication.
Whether its a peak moment caught on camera or airbrushing, remember to

compare yourself with yourself -- and your past results, so that your
expectations are realistic and progressive at the same time.
This is the only way, in our opinion, to make this type of approach a rewarding
experience. Rapid fat loss is an opportunity for life changing breakthroughs along
with physical and personal growth.
This is an important anchor in your life that needs to be a priority.
If youre like most of the world, youre busy. You spend most of your time and
energy committing to other people and responsibilities beside yourself.
Make sure you block off time to plan ahead and make time for YOU.
Schedule your nutrition and exercise firstso you can give everybody else
your very best.
This is not a selfish thing to do. Youll find the reward will carry over into other
areas of your life in a very positive way.
Additionally, your confidence will soar because youll end up looking great too.
Introduction:
The 7 Day Ab TARGETED Solution
Im sure youre no stranger to interval training. If its something youve never tried
before, youve landed in the perfect spot. This guide will have you burning fat like
youve never experienced.
If youre familiar with this type of strategy I have even better news.
Theres actually a better way to approach interval training to help your
metabolism overcome the adaptive response thats associated with exercise.
Youll learn all about it below.
These protocols are by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn body fat while
simultaneously overcoming exercise plateaus and adaptation.
The NEED for SPEED

For those of you who dont know, intervals (aka metabolic
bursting) are simply a very hard, short burst of exercise
(sprinting, jumping, cycling, bodyweight exercises, high intensity
cardio, etc.) followed by an active recovery period before
repeating another interval or burst.
This is NOT traditional interval training. Traditional intervals
typically last 1 to 2 minutes in length. Bursting intervals are
shorter in duration (10 to 30 seconds max) and harder in effort.
And age does NOT matter.
Even if youre well into your 50s (like Karen), 60s, or even 70s, you can apply
Metabolic Bursting. Just make sure youve been cleared by your doctor for
exercise and apply the intensity levels to your current level of fitness.
5 Amazing Benefits of Metabolic Bursting

1. Metabolic Bursting workouts UNLEASH your fat
burning hormones
It all starts with hormones called Catecholamines.
Catastrophic HUH? NoCatecholamines!
Catecholamines are "fight-or-flight" hormones released by the adrenal glands in
response to stress like high intensity bursting. They are part of the sympathetic
nervous system (SNS) and they force the release of free fatty acids into the
bloodstream.
Catecholamines eventually convert to dopamine, to norepinephrine, and
eventually to epinephrine, which ultimately forces the release of these free fatty
acids.
In other words, these catecholamines break apart
stubborn fat (more on how to burn off this
stubborn fat in a second).
This is just one of the many reasons why strategic
bursts are so much more effective for fat loss than
traditional exercise and old-school cardio.
Several key studies also indicate that a series of 20
to 30 second sprints sharply increased HGH (human
growth hormone) in the body while exercising and
also for roughly 2 hours after a workout.
Speaking of after, lets not forget about the famous After burn.
Bursting and intervals have the potential to increase your metabolic rate for 38 to
48 hours after doing just one 12 minute session.
Pretty amazing.
In the fitness world we call this EPOC or Excess Post-Oxygen Consumption.
EPOC is just a fancy acronym for the amount of fat and calories burned AFTER a
workout.
IMPORTANT: If you want stellar results from bursting enough to see a
dramatic change in how your body looks it doesnt require a lot of timebut it
does require the right strategy and proper INTENSITY.
In other words, you have to push yourself out of your comfort zone even if youre
a little older.
Trust me, youll know when you get there
All kidding aside; after youre done getting a gigglecontinue below.

So how do you really know if youre going hard enough to release an arsenal of
fat burning hormones while producing the maximum after burn?
Here are some guidelines:
1) Lack of oxygen and feeling out of breath. Kind of obvious, but take this one to
heart. In fact, grunting, moaning, and crying out to the fat burning gods are not
uncommon. Seriously, you need to bust it if you want results from bursting. Or as
Jim Carry says in the movie Liar, Liar, Im kickin my own ass!
2) Muscle burn (lactic acid overload). Sometimes you should notice your chest
burning for several minutes after your bursts. This is a good sign. It means youre
fight or flight response (SNS) has kicked up big time.
3) Increase in body temp or breaking a serious sweat. In fact, you should
continue to sweat for a while afterwards if you push yourself hard enough. This is
your bodys way of trying to cool itself down, but its also a sign that youve
pushed yourself hard enough to get the hormones going.
4) You must feel the pain. Just remember, when you think you cant do another
burst or intervaldo 1 or 2 more. At times you might feel tingles in your arms,
legs, or even in your head. This is commonly referred to as the GH tingles and
its another key indicator that youre performing your bursts and intervals
properly.
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Caution: Do not go all out if youre not conditioned properly. Again, apply EACH
technique based on your current health.
Remember, this is a process, NOT an event. If youre just starting out, gradually
increase intensity as you condition yourself week by week. But first things first
make sure youre healthy enough go all out and apply these strategies.
2. Metabolic Bursting gets you fitter, FASTER

Researchers from 2 published journals found that bursts or sprinting for 20 to 30
seconds performed 3 times a week for 20 minutes or less produced the same
results as 3 endurance (the slow boring stuff) cycling sessions, each of which
lasted 90 minutes to 2 hours.
In other words, just one hour of bursting or sprinting over the course of a week
produced what would take up to 6 hours of the normal, boring textbook
target heart rate cardio.
Also, after just two weeks, or six total bursting/sprinting workouts, subjects
increased their endurance by 100% and they began using oxygen more
efficiently to burn fuels.
3. Metabolic Bursting will burn more overall

calories--- especially FAT calories
Although traditional, low-intensity target heart rate exercise gets a lot of the
attention and publicitysprint speed bursting type workouts actually deliver
superior fat-loss results.
Heres why.
Although you can maintain lower intensity workouts for longer periods of time (1
hour or more) and it allows you to supposedly burn a greater percentage of fat
calories (as opposed to carbs or stored glycogen)minute for minute the slowstuff burns substantially fewer total calories, therefore fewer fat calories as well.
In fact, subjects who engaged in these types of workouts increased the amount
of fat they burned 36% more than those who engaged in moderate intensity
exercise. Its because the higher intensity workouts produce more mitochondria
(your bodys cellular fat-burning powerhouse).
All this indicates is that adding bursting and interval workouts to your fitness
program also conditions your body to burn more fat during moderate-intensity
exercise, as well.
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4. Metabolic Bursting fuels your mind and might

make you SMARTER
Research indicates that higher intensity workouts are a great catalyst for your
brain to produce more dopamine and serotonin. These are brain transmitters
that reduce stress during exercise and other activities.
There is also the evidence suggesting that bursting can increase the amount of
catecholamines your brain produces (discussed above). Remember, these are
neurotransmitters found in the amino acid tyrosine which help the body stay
sharp during prolonged periods of work, sleep deprivation, and other stressful
situationslike everyday life.
In other words, when you make time to go fast and burst on a regular basis you
wont feel lethargic after lunch anymore.
It seems to create the perfect synergy between the brain and the body.
5. Metabolic Bursting will put a spring in your step

and make you feel YOUNGER again
Have you ever noticed how kids have non-stop energy, can go all day long
without stopping and the last thing they want to do is sleep?
Its because they run around with the need for speed in their everyday activities
and their natural hormones are cranking.
It seems like we all start to lose that drive by the time we hit our late 20s. But
bursting workouts 3 to 5 times a week will create new confidence and an
appreciation for the spectacular engine that God had given us called our body.
Your body is supposed to have its engine revved up on weekly basis. Its the best
form of physical and emotional renewal to release more fat burning hormones
and bring back some youthful energy.
As you can see, the benefits of this approach are very efficient and
effective.
Lets break it down.
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Chapter 2:
The 3 Metabolic Systems of the
Ab Targeted Solution
There are 3 different Metabolic Systems that youll learn how to access inside
this guide for specific reasons Ill discuss below.
System #1: Metabolic Bursting is the most powerful and it was just discussed
in great detail above. It involves a series of short-hard bursts of exercise lasting
between twenty and thirty seconds with recovery time between bursts.
System #2: Threshold involves a series of short-hard intervals that usually last
60 seconds (sometimes they can be longer) with recovery time between
intervals.
System #3: Steady State (old-school cardio) is lower intensity cardio done for
longer durations.
By combining all three systems in a strategic sequence youll maximize your fat
burning potential and prevent your body from hitting exercise adaptation.
Each sequence is specifically designed to feed off each other for rapid results
and continuous progress.
Heres how all 3 systems work:
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Sequence 3: Metabolic Bursting

(creatine-phosphate)
Remember, bursting is by far the most efficient and effective way to force the
release of fat burning hormones to help you burn off stubborn body fat and bust
through a plateau.
Theres no need to discuss this in any more details since we just covered 5
HUGE benefits of using this approach above.
To recap, metabolic bursts are simply a very hard, short burst of exercise
(cardio, sprinting, jumping, cycling, bodyweight exercises etc.) followed by an
active recovery period to let the heart rate come back down before repeating
another interval or burst.
Again, this is totally different than traditional interval training that youve
probably read about on-line or in fitness magazines.
This type of anaerobic (without oxygen) energy system is called the creatine
phosphate system. It fuels maximum and near-maximum efforts of these shortbursting types of intervals.
Only tiny amounts of creatine phosphate are stored in the muscles, so this
energy system cannot support efforts lasting much longer than 20-30 seconds.
These bursting types of workouts burn more calories per minute than all
workouts of lesser intensity.
Aerobic and threshold exercise cause a slight after burn effect, but it is not as
pronounced as the 38 to 48 hours youll get from bursting. The research Ive read
and looked at indicates about a 60 minute after burn from aerobic activity and
about a 3 to 4 hour after-burn from Threshold type of intervals that youll learn
about below.
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The most popular protocol using these types of bursts is called the Tabata
Protocol named after the scientist who discovered them.
The Tabata Protocol Breakdown

4 minute warm up
The warm up is important for a few reasons. Fist, it lowers and

stabilizes insulin. This is vital because its nearly impossible to burn
fat in the presence of insulin.
Additionally, it warms up the muscles, which will prevent injury, and
begin the process of creating more blood flow preparing the way for
releasing fatty acids.
4 minute Tabata bursting protocol
The 20/10 - bursting/rest protocol at the beginning will stimulate the

release of hormones and help break apart stubborn fat.
This facilitates the releasing of Free Fatty Acids into the blood
stream.
It will also help enhance the after-burn, activate Glut 4 (glucose
transporter), and provide a huge metabolic shock to help you burn
off more stubborn fat.
Heres an example exercise graph of the Tabata Bursting protocol:
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Unlike this graph above, I highly recommend a 4 minute warm up and a 4

minute cool down as well as youll see in your 7 Day Ab Targeted Solution
workouts in Chapter 3.
Its important to let the heart rate come back down to normal levels
before stopping.
There is also a valid reason for performing 15 to 30 minutes of

steady state cardio afterward this type of training when you have
time.
More on this in a minute.
Another variation of Metabolic Bursting youll see below with your weekly
schedule and exercise charts below is 30/30 HIIT (High Intensity Interval
Training).
Its simply 30 seconds of bursting hard (using high intensity cardio or resistance
training of any type) followed by 30 seconds of recovery time.
Metabolic Bursting Summary

Goals and Benefits:
Release fat burning hormones to force Free Fatty Acids into the blood
stream
Increased Growth Hormone Production (up to 450% more post workout)
Enhanced after-burn (EPOC: Excess Post-Exercise Consumption)
Enhanced post workout nutrient partitioning, which is the up regulation of
your bodys ability to store food inside the muscles and liver
Elevated hormonal response - release of brain chemicals and fat burning
hormones (catecholamines)
Setup:
Short, Hard High Intensity Bursting-Intervals performed for 20 to 30

seconds, followed immediately by a recovery period
Repeat cycle between 5 and 10 times
Type of exercise and/or equipment to use (see below in exercise section):
You can use cardio machines, sprinting, jumping, jump rope, stairs or any
type of bodyweight movements (burpees, jump squats, mountain climbers)
etc. for this protocol.
16
If you use the treadmill, be careful. Once you get the belt moving at higher
speeds, youll have to straddle the treadmill for the rest during these protocols
because you wont have the time to slow the belt down and speed it back up
again.
Duration:
12 minutes with optional Free Fatty Acid Finisher (see below)
When to Perform:
Directly after intense weight training

In the a.m. in a fasted state (or a protein shake and some krill oil is fine
too but try not to eat too much or youll suppress fat burning hormones
and raise insulin too much)
3 to 4 hours after a balanced meal, when insulin is lower, to help maximize
the hormonal effect
Sequence 2: Threshold
(anaerobic glycolysis)
Threshold intensity is the first anaerobic system, which is technically called
anaerobic glycolysis. This is the metabolic system just above Aerobic training.
During the process of anaerobic glycolysis, glucose (sugars and/or our bodys
metabolic fuel) is broken down for energy without the use of oxygen.
This process of breaking down glucose occurs at a much faster rate using
Threshold Intervals than with aerobic metabolism from lower intensity, steady
state type of cardio exercise.
Simply put, the Threshold system can support higher-intensity efforts.
However, when glycolysis takes place during a Threshold type of workout, it also
produces metabolic waste products that inhibit muscle contractions, which results
in faster exhaustion. The aerobic system can use these same waste products as
fuels, but as soon as exercise intensity crosses a certain threshold, wastes are
produced faster than they can be used.
These waste products then accumulate in the muscles, which begin to burn
(from lactate or lactic acid) and feel weak, and pretty soon youre toast and you
have to recover again.
Thats why its so important to incorporate the Threshold system with a series of
intervals.
17
Performing intervals at this intensity level that is slightly above this aerobic
threshold carries significant benefits.
To begin with, Threshold Intervals simply enhances the cardiovascular benefits
that come from aerobic training.
If you do only aerobic-intensity workouts for a prolonged period of time, your
results will level off - FAST. But by adding threshold intervals into your program,
you can continue to make progress WITHOUT Plateaus.
Additionally, Threshold Intervals are typically performed at whats called the
Lactate Threshold, which has been shown to rapidly deplete glycogen stores.
So the threshold workout will empty out every last bit of glycogen inside your
muscle tissue and liver to clear the way for an influx of extra carbs and calories
that may happen on a cheat day or a higher carb day.
In other words, it will help create more room in your energy tank by aggressively
depleting both muscle and liver glycogen enhancing fat loss and/or making
room for a cheat.
Ok, I know all this sounds fantastic but keep in mind that Threshold Intervals are
only beneficial when you also build them WITH a base of aerobic training.
In other words, Threshold Intervals will also help you burn more fat and
calories when incorporating a base of steady state aerobic cardio AND
short duration higher intensity bursts along with it.
Remember: all three sequences provided in this guide will FEED each other to
prevent plateaus so you can maintain continuous progress and accelerate your
results for the long haul.
How the Threshold System works
You should typically stay in this anaerobic zone for 1-2 minutes max (we prefer
60 seconds HARD for maximum results) at a time before letting your heart rate
come back down and recovering.
Tips and misc notes about the Threshold System:
Sometimes difficult to gauge intensity with Threshold Intervals because

the bursting intervals are shorter in duration.
If you go all out at the beginning of each interval, youll poop out and
never make it all the way through while maintaining the proper intensity.
18
Youll also be tapping into and working the WRONG system. So make
sure you pace yourself by monitoring your intensity levels closely and
following the detailed interval training charts below in the workout section.
Threshold Summary
Goals and Benefits:
Rapidly Deplete Glycogen Stores

Condition the first anaerobic system (anaerobic glycolysis)
Prime and program metabolism to get a faster and better fat burning
response from the other two metabolic systems
Setup:
Moderate to High Intensity 60 to 180 second hard intervals followed by

one to two minute recovery periods
Duration:
Usually 12 to 30 minutes
When to Perform:
Directly after resistance or body weight training

In the a.m. in a fasted state (again, a protein shake and some krill oil is
fine, but try not to eat too much or youll suppress fat burning hormones
and raise insulin too much)
3 to 4 hours after a balanced meal to help maximize the hormonal effect
A few hours before an influx of extra carbs, calories, or a cheat meal
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Sequence 1: Steady State

(Aerobic/old-school)
When you perform old-school steady state cardio you use the aerobic system.
Within this intensity level oxygen is primarily present so you can go for longer
durations at a steady pace.
Just remember: Aerobic means with oxygen (easier) and anaerobic means
without oxygen (harder).
Whenever you use the aerobic system, the majority of fat calories burned
happens during the workout itself as opposed to after compared with higher
intensity protocols.
In aerobic metabolism, oxygen is used to break down fatty acids and glucose to
release energy. The aerobic system produces harmless byproducts (carbon
dioxide, water, and heat).
Since this energy is readily available for use, aerobic-intensity exercise can
continue for relatively long periods of time, especially in well-conditioned people.
But because aerobic metabolism is usually slower, this energy system is
inadequate to support high-intensity efforts.
But theres still more to the story
The DEATH of traditional aerobics and cardio?
20
Regardless of what people are saying on-line or what your local personal trainer
has to say about intervals or low intensity aerobics, the uncontested truth is this:
We need BOTH aerobic (old-school) cardio AND a variety of intervals to be
a real fat burning machine year round.
And regardless of what the masses are saying, exercising at aerobic intensity
results in many positive adaptations. You just have to be smart about it and
strategically use it the RIGHT way.
When approached properly, it strengthens the heart and the entire
cardio-respiratory system, which results in general good health and also
enhances performance in all activities.
Aerobic conditioning is the foundation of fitness because its the springboard that
prepares the body to handle higher-intensity exercise.
So aerobic intensity (old-school) steady state cardio should remain an integral
part of even the most advanced training regimens.
Aerobic intensity exercise also increases your overall endurance, which allows
you to sustain activity for longer periods of time.
It does this by increasing your bodys fat burning efficiency and glucose storage
capacity. Aerobic-intensity exercise is also an excellent means of improving body
composition, because the rate of fat burning peaks in the middle of this intensity
range.
Keep in mind this is a much different metabolic process than burning stubborn fat
with bursting or intervals, but a necessary aspect that should not be overlooked.
Even though calories are burned more rapidly in threshold and bursting
intervals workouts than in aerobic ones, the overall calorie-burning
potential of aerobic exercise is greater.
Again, this is only measuring metabolic activity during the workout, not
afterwards.
Benefits of Limited Amounts of

Old-School Cardio
Conditions the aerobic system to strengthen the heart and cardiovascular

system differently than higher intensity workouts
Serves as the foundation for ALL other exercise intensity levels
21
Increases performance, capacity, and endurance of higher intensity

exercise
Burns off residual Free Fatty Acids that are actively released during higher
intensity exercise sessions
The Old-School Sneaky Trick

Whenever you have the extra time, perform old-school cardio AFTER any type
of high intensity exercise.
This is a metabolic trick thats extremely effective for burning stubborn
fat and avoiding something called re-esterfication.
Heres why:
Immediately after you finish these high intensity bursts or even strategic body
weight circuits (like MRT) using this protocol, free fatty acids literally pour or
dump into the bloodstream.
Research shows these fatty acids float around and can literally move from your
upper body to your lower body (or somewhere else) and just be re-stored as
body fat again.
This is process called re-esterfication that happens frequently to people trying to
lose stubborn belly fat and even ugly pockets of cellulite.
Weird and wacky I know, but God designed the human body to be a
survivor. So your body will do whatever necessary to protect itself by
holding on to more fat.
This type of old-school steady state cardio session will work like gangbusters
because youll burn off all the residual Free Fatty Acids that are floating around
in the bloodstream.
We call this a Strategic Steady State Free Fatty Acid (FFA) Finisher and its
just another benefit of getting a cardio bonus from yours truly. ;-)
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Old-School Steady State

Cardio Summary
Goals and Benefits:
Condition aerobic system

Further accelerate glycogen depletion
Increase capacity and performance of other high intensity workouts
Increase bodys ability to store and utilize glycogen (i.e. energy)
Burn off residual Free Fatty Acids present in the blood stream from
Strength Training
Setup:
Perform a steady state cardio session with an intensity range between

72% and 85% of max heart rate.
*See calculations below in workout section for your own personal heart rate
under intensity level guidelines, but the easiest way is to use the talk test.
Duration:
10 to 45 minutes (sometimes as much as 60 minutes is fine during

aggressive periods of calorie burning) but theres no reason to do steady
state cardio more than a few times per week
When to Perform:
On weekends when you have more time for longer duration exercise
Directly after any type of Strength Training Workout
Directly after any type of high intensity interval or bursting type of workout
Never perform before high intensity exercise or strength training. Youll
drain the energy stores that are necessary for higher intensity training and
potentially burn up precious muscle tissue
Warning: The protocols below are NOT for beginners. Do not try this technique if
you havent conditioned yourself previously with normal exercise on a consistent
basis or been cleared by your doctor for higher intensity exercise.
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Intensity Level Guidelines for Sequence #2 and #3

(Threshold and Metabolic Bursting)*
Level 1 = Warm-Up or Slow Pace

Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go. BUST IT! (based on your current level of
personal condition)
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.
Intensity Level Guidelines for Old-School Cardio

Sequence #1
(All steady state cardio)*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max for longer
duration sessions between 30 to 60 minutes.
Maximum Fat-Burning Zone is 80-85% of Heart Rate Max for shorter
duration sessions between 15 to 30 minutes.
How to calculate: 220 age + 10 beats x .72 to .85
Example: (for someone who is 40)
220- 40 +10 = 180+10=190
190 x .72 = 136
190 x .85 = 161
range: 136-161
2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use
the talk test; if you can have a normal conversation you are not going hard
enough, but if you feel you have to slow down youre probably going too hard.
3) Duration should be 30 to 60 minutes performed at least 1 time weekly on
its own. Youll also be using shorter versions of this to strategically burn off
free fatty acids after intervals and bursting.
4) Type of exercise is optional. You can run or use any cardio of your choice.
You can also use bodyweight exercises if you get stuck working out when
you travel or at home.
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Level 2 = Medium
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)
*Intensity levels going to vary from person to person and are based on your
current condition, age, gender, or other limitations. Please gauge your intensity
level based on where youre at right now personally.
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Chapter 3:
The Ab Targeted Solution
Exercises & Workouts
Your 7 Day Ab Targeted Solution Protocols To
Quickly Burn Off Lower Belly Fat
The 12
Minute
Workouts
Exercise
Type
MONDAY
Threshold
Intervals
TUESDAY
Metabolic
Bursting
WEDNESDAY
Metabolic
Bursting
60 sec.
bursts with
60 sec.
recovery
x5
20 seconds
burst with 10
seconds rest
x8
20 seconds
bursts with 10
seconds rest
x8
Bodyweight
exercises or
any of the
cardio
exercises
below
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
THURSDAY
30 Second
HIIT
Metabolic
Bursting
*FRIDAY
30 Second
HIIT
Metabolic
Bursting
30 seconds
bursts with
30 seconds
rest x 8
30 seconds
bursts with
30 seconds
rest x 8
Cardio
Exercises
Only
Bodyweight
exercises or
any of the
cardio
exercises
below
SATURDAY
Optional
Steady
State / OldSchool
Cardio
20-45 min.
SUNDAY
Optional
Steady
State / OldSchool
Cardio
20-45 min.
(or walk
briskly)
(or walk
briskly)
Any Cardio
Exercises
listed below
Any Cardio
Exercises
listed
below
26
The Exercises
Acceptable exercises to use on Cardio Exercises Only
Days (T, Th, Sat):
Sprinting, Bike, Stationary or Recumbent Bike (any type), Step Mill,
Treadmill, Stair Climber, Elliptical, Cross Trainers, Jumping Rope,
Rowing, Battle Ropes, or ANY cardio exercise that will elevate your
heart rate fast.
Acceptable exercises to use on Bodyweight Exercise

Days (M, W, Fri):
Squats
Bodyweight Squats
27
DB or Barbell Squat
Jump Squat
28
Goblet squats or Goblet jump squats

(Experienced exercisers can increase difficulty and
explosiveness by using a Goblet Jump Squat)
Lunges
Forward and Reverse Lunge
29
Goblet forward or reverse lunge
Jumping Lunge
30
Burpees
Thruster also called Squat Press
31
The Workouts
Monday: Threshold Intervals

Phases 1 thru 5
1. Warm Up
2. Threshold Interval 60
seconds followed by 60
seconds of walking or slow
pace (Repeat 5x)
PLAN
Minutes
Intensity
Level
1
2 -11
3. Cool Down
11 - 12
4. Free Fatty Acid Finisher:

Steady State Cardio or Walk
Briskly for 10 to 30 minutes
Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
23
End Workout
Intensity Level Guidelines Below

Level 2 = Medium
Level 4 = High
Level 5 = Hard as you can go (based on your current level
of personal condition)
*Intensity levels are different for every person and are based on
your current condition, age, gender, or other limitations, so
please gauge your intensity level based on where youre at right
now personally.
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT
workouts will burn off any Fatty Acids present in the blood stream and prevent reesterfication (restoring of fatty acids).
32
Tuesday & Wednesday:

Metabolic Bursting
Phases 1 thru 5
1. Warm Up
2. Burst or Sprint for 20
seconds followed immediately
by resting for 10 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-4
4-8
3. Cool Down
8 - 12

Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
23
End Workout

Level 2 = Medium
Level 4 = High
now personally.
33
Thursday & Friday:

30 Second HIIT
Phases 1 thru 5
1. Warm Up
2. Burst or Sprint for 30
seconds followed immediately
by resting for 30 seconds
(Repeat 8xs)
PLAN
Minutes
Intensity
Level
1-2
2 - 10
3. Cool Down
10 - 12

Optional
12 - 45
1-2
Burst: 5
Rest: 1
1-2
23
End Workout

Level 2 = Medium
Level 4 = High
now personally.
34
Saturday & Sunday:

Old-School Cardio
(Aerobic/Endurance)
Phases 1 thru 5
1. Warm Up
2. Aerobic Phase
70-75% of heart rate max
(220-age + 10 beats x .75)
3. Cool Down
PLAN
Minutes
Intensity
Level
1-5
5 - 40
1-2
Burst: 5
Rest: 1
40 - 45
1-2
End Workout
*OPTIONAL: Day 6 and 7 are totally optional for the 7 day ATS
schedule, but highly recommended. You can also walk briskly for 20
to 45 minutes.
35

7 Day Ab Targeted Solution

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7 Day Ab Targeted Solution

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The 7 Day

Quickly Burn Off Stubborn Fat In

Shaun & Karen Hadsall

Disclaimer and/or Legal Notices

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How to achieve Rapid Fat Loss for the Long Haul

The 3 Metabolic Systems of the Ab Targeted Solution

The Ab Targeted Solution Exercises and Workouts

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Welcome to the Ab Targeted Cardio Solution.

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See the Big Picture

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Whether its a peak moment caught on camera or airbrushing, remember to

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The NEED for SPEED

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5 Amazing Benefits of Metabolic Bursting

All kidding aside; after youre done getting a gigglecontinue below.

2. Metabolic Bursting gets you fitter, FASTER

3. Metabolic Bursting will burn more overall

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4. Metabolic Bursting fuels your mind and might

5. Metabolic Bursting will put a spring in your step

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Sequence 3: Metabolic Bursting

The Tabata Protocol Breakdown

The warm up is important for a few reasons. Fist, it lowers and

4 minute Tabata bursting protocol

The 20/10 - bursting/rest protocol at the beginning will stimulate the

Heres an example exercise graph of the Tabata Bursting protocol:

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Unlike this graph above, I highly recommend a 4 minute warm up and a 4

There is also a valid reason for performing 15 to 30 minutes of

Metabolic Bursting Summary

Short, Hard High Intensity Bursting-Intervals performed for 20 to 30

Type of exercise and/or equipment to use (see below in exercise section):

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12 minutes with optional Free Fatty Acid Finisher (see below)

Directly after intense weight training

Sometimes difficult to gauge intensity with Threshold Intervals because

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Rapidly Deplete Glycogen Stores

Moderate to High Intensity 60 to 180 second hard intervals followed by

Directly after resistance or body weight training

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Sequence 1: Steady State

The DEATH of traditional aerobics and cardio?

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Benefits of Limited Amounts of

Conditions the aerobic system to strengthen the heart and cardiovascular

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Increases performance, capacity, and endurance of higher intensity

The Old-School Sneaky Trick

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Old-School Steady State

Condition aerobic system

Perform a steady state cardio session with an intensity range between

10 to 45 minutes (sometimes as much as 60 minutes is fine during

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Intensity Level Guidelines for Sequence #2 and #3

Level 1 = Warm-Up or Slow Pace