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THE 7 DAY SPOT

REDUCTION
SOLUTION
BY SHAUN HADSALL and DAN LONG

Copyright Notice
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storage or retrieval system without expressed written, dated and signed permission
from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices


This information provided in this guide is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information provided in
this guide is based upon my experiences as well as my 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.

Spot Reduction - "Really??"


So what the heck is "spot reduction" anyway? Spot reduction is the concept that fat
can be removed from a SPECIFIC body part through very strategic exercise. For
decades many fitness experts have held the view that this training style is a complete
myth. The consensus has been that you can only burn off fat in a specific area by
losing it around your entire body at the same time.
One of the few groups of people who whole-heartedly DID believe in spot reduction and
used it religiously in the gym were "old school" bodybuilders.
These lean, mountains of muscle would whittle away at their mid-sections doing 100's
of sit-ups every single week workin' for their chiseled 6 packs. Most fitness experts
today would say these guys were completely "wasting their time" because it's
impossible to spot reduce fat.
So who's right? Is spot reduction legit or complete bunk?
Well.... contrary to what decades of fitness experts have told us, new scientific studies
are proving that the old school bodybuilders were actually right and NOT wasting their
time at all, but instead accelerating their results.
Now before we get to the studies, it's very important to note that yes, overall calorie
balance and "total body" exercise are a critical part of the fat-burning process. We
definitely wouldn't deny this hard truth.
But, if it were possible, wouldn't you like to have complete CONTROL over the specific
fat area you're burning during a cardio session? We know we would.
And as crazy as it may sound, science is now proving it IS possible.
Recent studies have shown that you can spot reduce fat by strategically combining
cardio routines with specific exercises that target the "trouble area" where you want to
burn fat.
Here's a snippet from one of the studies:
"In conclusion, an acute bout of exercise can induce spot lipolysis and increased blood
flow in adipose tissue adjacent to contracting skeletal muscle."
In layman's terms, you have just a small window of opportunity to burn off fat in areas of
your body that you just specifically targeted in your workouts. It's what you DO with this
opportunity that makes all the difference.
And for your reading enjoyment, here's just 2 out of a long list of recent studies
showing how spot reduction does work (a complete list of references is provided at the
bottom of this document):

STUDY ONE
A study was designed where the muscles of one leg were trained while the muscles of
the other leg remained at rest. The amount of subcutaneous fatty adipose tissue (or fat)
was measured on both sides before exercising.
The healthy subjects then exercised one leg for a period of 30 minutes; the other leg
remained at rest.
The conclusion: After 6 weeks, there was less fatty tissue in the exercising leg than in
the rested leg.
This means that LOCALIZED areas of fat can be regulated.

STUDY TWO
Ten healthy middle-aged females exercised one leg for 5 weeks while the other leg
rested. Ultrasound measurements revealed that the thickness of the femoral (upper leg)
fat of the trained leg was significantly decreased, whereas the thickness of the fat of the
sedentary leg was unchanged.
The conclusions from this study showed that blood flow was higher in adipose tissue
next to working muscle as compared to adipose tissue adjacent to RESTING muscle.
The conclusion?
Lipolysis (FAT-Burning) is higher in fatty tissues that are on top of contracting
muscles as compared to fat that is on top of resting muscles.
So HOW does spot reduction actually work (in very simple terms)?
Circulating hormones influence all fat in your body and not just fat on top of muscles
you just exercised (as talked about above). However, because of the increased blood
flow in the fat tissue on top of these recently-exercised muscles, a larger amount of
your fat-burning hormones (epinephrine and norepinephrine) will be delivered to this
specific fat tissue area (or "spot").
One of these hormones, Norepinephrine, is not only a hormone but also a
neurotransmitter in the sympathetic nervous system. When fat tissue (that is on top of
contracting muscles) is stimulated through sympathetic nerves, more fat is burned off.
In addition, this spot reduction solution is possible due to the difference in the number
of capillaries in muscle vs. fat. The number of capillaries in fat tissues are much
greater than the number in muscle. This means that more
blood flow, hormones, etc, can travel to fat tissue.
This is important because when fat is burned off the
"products" of lipolysis (fat-burning) have to be carried off
(by capillaries) or there could be "re-esterification", which
would re-store these "products" into fat again on your
body (more on that later).
In the image to the left, catecholamines (in purple) also
circulate in capillaries near fat tissues. These

catecholamines are neurotransmitters like Norepinephrine that uses the sympathetic


nervous system to stimulate lipolysis (or fat-burning).
How does exercise fit into this equation?
There are specific exercises that can induce lipolysis. These studies show that blood
flow and fat burning are higher in fatty tissue that is on top of contracting muscle.
During exercise, body temperatures go up in contracting muscle; this allows for more
blood flow to enter the area. More blood flow brings more fat-burning hormones
(epinephrine and norepinephrine) to the fatty tissues leading to lipolysis and the
burning off of your most stubborn fat areas. BOOM! :)

So now that we've covered the sciencey gobbledy-gook, let's get to the meat of
potatoes....how to actually spot reduce.

The Spot Reduction Solution:


Your 3 step protocol to target and tone
your most stubborn fat areas
Step 1: Heat Up Your Trouble Spots With
Strategically Targeted Exercise (create strategic blood
flow)
Picture the fattest part of your body right now. If you physically touch this area, youll
probably notice that its most likely ICE cold. Thats because stubborn fat is different
than normal fat. It LACKS blood flow and as we discussed in the previous section, if
you increase blood flow you can extract and burn more fat from your problem
areas.
So by contracting muscles that are right next to your most stubborn fat (with
strategic exercise), you instantly create blood flow to your hard-to-get-rid-of areas,
which allows you to induce "spot reduction".
But heating up your trouble spots with exercise is only half the equation. Without
activating your fat burning hormones, creating blood flow will just be a complete waste
of your time. Which leads us to Step #2 of the Spot Reduction Solution...

Step 2: Naturally Release Fat Burning Hormones With


High Intensity Bursting Exercises
(break apart stubborn fat)

In order to burn fat directly from your problem areas, after youve created strategic
blood flow, you need hormones. Otherwise your fat cells wont be released properly
and theyll continue to stay trapped inside your body.
Enter: Catecholamines
In case you havent noticed, training techniques like high intensity intervals (HIIT), has
become very trendy over the last few years because they typically help you get much
faster fat loss results than traditional cardio. But there is one BIG problem with
intervals. They do NOT adequately stimulate the hormones necessary to release
stubborn fat into the blood stream.
But when you perform a very hard, short burst of exercise (sprinting, jumping, cycling,
bodyweight exercises, even your favorite cardio machine) similar to intervals, but
shorter in duration, (only 10 to 30 seconds max) and harder in effortyour body will
release unique fat burning hormones, called Catecholamines.
These hormones are very powerful for several reasons, and they can help you make
dramatic changes in the way your body looks, moves, and feels.
Catecholamines are "fight-or-flight" hormones released by the adrenal glands in
response to stress like the high intensity exercise bursts mentioned above. They are
part of the sympathetic nervous system and they naturally force your body to
release Growth Hormones and free fatty acids (i.e. body fat) into the bloodstream.
Simply put, these hormones are scientifically proven to break apart stubborn
pockets of body fat in the areas where you have created blood flow. Thats why this
type of exercise approach gives you a strategic advantage that goes WAY beyond the
scope of traditional cardio exercise or even interval training.

Short, high intensity exercise bursts set up your hormonal environment for legitimately
targeting trouble spots and allows these fight or flight fat burning hormones work their
magic. Now you just have to make sure youre following Step 3 of the spot reduction
solution to make sure your body doesnt re-store the fat you just worked so hard to
release.
Sound weird?
Let me explain:

Step 3: STOP Your Body From Restoring Fat (avoid


re-esterification)
Immediately after you finish the Spot Reduction Solution Protocol, free fatty acids will
literally pour or "dump" into your bloodstream.
This is where you can incorporate a sneaky strategy to burn them off, which can mean
MORE fat loss.
But if youre not careful, research shows these fatty acids float around and can literally
move from your upper body to your lower body (or some other trouble spot) and just be
RESTORED as body fat again.
Weird and wacky I know, but the human body is designed to be a survivor. So your
body will do whatever necessary to protect itself by HOLDING ON to the stubborn
fat you just worked so hard to release.
This is a process called re-esterification and in order to stop this process you simply
need to invest in the old-school stand by:
Steady State Cardio
I know it gets a bad rap nowadays but when performed strategically, at the right times,
old school aerobic exercise can burn off all the free fatty acids that have been released
in steps 1 and 2.
Thats why weve name it the Free Fatty Acid Finisher. It literally finishes off your
most stubborn fat.
Now lets get down to bizness The workouts.
First, youll see your 7 day exercise schedule if you decide to follow the Fastest Week
of Fat Loss Ever. Next, youll see a 5 day exercise SRS schedule you can use with your
XFLD system. Then, after that, youll see your 2 different SRS protocols along with
exercises you can use to target your trouble spots.

Your 7 Day Spot Reduction Solution


Exercise Schedule
Monday
Cheat
Day

Tuesday Wednesday
Fast Day Higher Carb
Day

Cheat
Day
Workout

Fast Day Cheat


Fast Day
Workout Day/Moderate Training
Carb day
Workout

SRS
SRS
SRS
(Steady (Bursting (Bursting
State
Protocol) Protocol)
Cardio
Protocol)

Thursday Friday
Fast Day Shake
Day

SRS
(Bursting
Protocol)

Shake
Day
Workout

Saturday
Moderate
Carb Day

Sunday
Fast Day

Cheat
Fast Day
Day/Moderate Workout
Carb Day
Workout

SRS
SRS (Steady
(Bursting State Cardio
Protocol) Protocol)

SRS
(Bursting
Protocol)

After you finish your Fastest Fat Loss Week


Ever, you can move to the SRS 5-day XFLD
cycle below

Diet

Cheat Day

Fast Day

Shake
Day

Moderate
Carbohydrate

Cheat
Day/
Moderate
Carb Day
Workout
(morning
or
afternoon)

Fast Day
Workout

Shake Day
Workout

Cheat Day/
Moderate
Carb Day
Workout
(morning or
afternoon)

(optional)
SRS
(Bursting
Protocol)
(afternoon
or
evening)

(optional)
SRS
(Bursting
Protocol)
(afternoon
or
evening)

(optional)
SRS
(Steady
State
Cardio
Protocol)
session in
the
evening

(optional) SRS
(Steady State
Cardio
Protocol)
session in the
evening

Proteinonly
Depletion
Protein
Depletion
Day
Workout

(optional)
SRS
(Bursting
Protocol)
(afternoon
or
evening)

Here are your 2 SRS protocols:


1. SRS Bursting Protocol
2. SRS Steady State Cardio Protocol

SRS Bursting Protocol


3 Step Protocol

Goal

Directions

1. Warm Up
Exercise of your choice
(walk briskly, jog, bike,
cardio, jumping jacks, etc)

Lower Insulin
&
Warm Up
Muscles

Move immediately to Step 2

Light
exercise
for 5
minutes
straight
No Rest

2. Targeted Exercise
Pick 1-2 exercises of your
choice targeting the area
closest to your trouble spot

Create Blood
Flow to
Target
Stubborn Fat
Area

As many
reps as you
can
perform in
60 sec
No Rest

Naturally
Release
Fat Burning
Hormones

Hard as
you can go
for 20-30
seconds
Rest 30
seconds

Move immediately to Step 3


3. High Intensity Bursts
Sprint, Bike, Cardio,
Bodyweight exercise etc.
Move back to Step 2
(Repeat superset 5 to 8x)

Free Fatty Acid Finisher


Aerobic Phase:
Steady State Cardio of
your choice (running,
biking, elliptical, or any
cardio exercise)

Walk for 5 minutes at the


end to cool down

Burn Off Free


Fatty Acids
Released
During Part 1
Prevent
Reesterification

15 to 30
minutes of
aerobic
exercise
performed
at 70-75%
HRM
(see below)

Free Fatty Acid Finisher Directions and Guidelines


Intensity Level Guidelines*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max
(220 age + 10 beats x .72 to .75)
2) Make sure to stay at same pace during 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 a little too hard.
3) Total duration should be around 15-30 minutes.
4) Type of exercise is optional; just follow the intensity guidelines at a steady pace
for the time indicated.

SRS Steady State Cardio Protocol


3 Step Protocol

Goal

Directions

1. Targeted Exercise
Pick 1 exercise of your
choice targeting the area
closest to your trouble spot
Move immediately to Step 2

Create Blood
Flow Target
Stubborn Fat
Area

Perform 5 sets
of 15-20 reps
each
(75-100 reps)
No Rest

2. Aerobic Phase:
Steady State Cardio of your
choice (running, biking,
elliptical, or any cardio
exercise)

Liberate and
oxidize
(i.e. release
and burn) fat
from localized
area targeted
in
Step 1

15 minutes of
aerobic
exercise
performed at
70-75% HRM
(see
guidelines
above)
No Rest

Create Blood
Flow Target
Stubborn Fat
Area
See Step 2

Perform 5 sets
of 15-20 reps
each
(75-100 reps)
No Rest

Move immediately to Step 3


3. Targeted Exercise
Pick 1 exercise of your
choice targeting the area
closest to your trouble spot
4. Move back to Step 2 and
repeat Aerobic Phase

Aerobic Phase Directions and Guidelines


Intensity Level Guidelines*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max
(220 age + 10 beats x .72 to .75)
2) Make sure to stay at same pace during 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 a little too
hard.
3) Type of exercise is optional; just follow the intensity guidelines at a steady
pace for the time indicated.

Stomach Exercises
Lower Abs:

Single Leg V Touch Ups - Alternating

1. Lying flat on the ground, with right arm extended straight above head, raise right arm
and left leg, touching your toes, and return to floor. Repeat with left arm straight
above head, lifting both left arm and right leg and touch toes, and return to floor.
2. Repeat for desired number of reps.

Star Reverse Crunch

1. Lying on back, feet together, arms straight out to sides, lift legs straight up,
and lift hips off ground. Thats one rep.
2. Return to start position and repeat for desired amount of reps.

Stomach Exercises
Upper Abs:
Raised Elbow to Knee Crunches

1. Starting in Reverse Plank Position, lift left knee up while bringing your right
elbow into your knee and back to start. Immediately lift your right knee up
while bringing your left elbow into your knee and return to start. Thats
one rep.
2. Continue for desired amount of reps.

Stability Ball Jackknifes

1. Lying on ground on back with stability ball under knees, with your arms on
ground above head, palms up, lift upper torso off ground quickly, bringing
your arms up and toward ground.
2. When in full sit-up position, slam hands on ground and immediately return
to start position, hitting back of hands on ground. Thats one rep.
3. This exercise is a fast tempo exercises. Make sure to keep knees on ball
at all times centered, and be sure to hit ground when in start position and
when in sitting position for desired number of reps.

Stomach Exercises
Obliques:
Dumbbell Weighted Side Oblique Crunches

1. Sitting on ground holding a dumbbell on ends with both hands, feet


together and knees bent up, sit back, keeping head and shoulders off
ground. Lift body back up again, performing a sit up, and then
immediately crunch to your left. Return to start position. Thats one rep.
2. Repeat for desired number of reps continuing to crunch on left side, and
then repeat exercise, this time performing crunches to the Right side for
desired number of reps.

Dumbbell Oblique Sit Ups (Toe to Heel) w/Shoulder Raise

Alternate view of toe to heel position:

1. Lying on Right side, on Right elbow, 1 dumbbell* in Left hand, and feet in an offset
Toe to Heel position as shown above, raise feet and Left arm/shoulder as high as
you can, and then lower to start position. Repeat for desired number of reps, and
repeat lying on Left side, on Left elbow, with a dumbbell in your Right hand.
2. Repeat for desired number of reps.

*This workout can be done without a dumbbell. Adding the dumbbell adds more
resistance.

Glutes/Butt Exercises
Plyo Bench Jumps

1. Standing in front of bench, bend knees slightly and jump on bench. Step down and
repeat.
2. Repeat for desired number of reps

Straight Leg Bent Overs w/Dumbbell

1. Stand with feet shoulder width apart, legs straight, and a dumbbell in each
hand, held in front of thighs.
2. Bend at your hips, without moving your knees, and lower torso until its almost
parallel to floor. Pause, and raise torso to starting position, squeezing your
glutes.
3. Repeat for the desired number of reps.

Static Low 90 Squat Dumbbell Hold w/Hop

1. Standing with feet shoulder width apart, dumbbell held horizontal in both hands in
front of you, as shown, squat down with knees 90 parallel to floor. Hop up in that
position, landing in the low 90 position.
2. Repeat for desired number of reps.

Walking Forward/Reverse Lunge w/Dumbbells

1. Standing with feet together, holding a dumbbell in each hand, step forward
with your right leg, lunge forward with your right foot until your thigh is parallel
with the floor, keeping your back straight and chin up, and then stand.
2. Immediately step forward with your left leg into a lunge and return to standing
position, and then push off with your left foot and step back with your left leg,
being sure not to touch ground until you land in a reverse lunge position and
stand.
3. Finally, take a step back immediately with your Right leg, being sure not to
touch the ground until you land in a reverse lunge position and stand.
4. Thats one rep. Be sure to keep your core engaged at all times during this
exercise to maintain balance.
5. Return to the starting position and repeat exercise, lunging forward with your
Left Leg first. Repeat for the desired number of reps.

Arms/Triceps
Battle Ropes

1. Starting in a wide foot stance, holding tsunami ropes in your hands (with ropes pulled as far
back as you can go so theres minimal slack), get a good tight grip, and start to force the rope up
and down powerfully and quickly. This will start to create the wave action or Tsunami effect,
which will make the rope start to flow. With enough force, you will be able to create a wave all the
way through to the end of the rope.
2. Continue the up and down movement for desired amount of time. Your goal is to keep the
Tsunami rolling nonstop all the way to the end of the rope for the desired amount of time/reps.

Inverted Bench Dips

1. Holding onto bench with hands, facing away from bench, with feet pointed
upward, and balanced on your heels, lower your body down and then back
up. Thats one rep.
2. Repeat for desired number of reps.

Triceps Kickbacks w/Dumbbell

1. Standing with feet in an offset foot position (one in front of the other),
holding a dumbbell in each hand by your chest, with body bent forward,
extend arms straight back behind you and at full extension, turn wrists out
so that palms are up. Immediately return to start position. Thats one rep.
2. Continue for desired number of reps, keeping a steady tempo.