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 DISCLAIMER
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 By Ryan Faehnle, CSCS

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 TABLE OF CONTENTS
Introduction............................................................................................................6

Why It Works.........................................................................................................8

What It Is.............................................................................................................12

How To Do It........................................................................................................13

About the Author..................................................................................................18

Fat Releaser Notes.............................................................................................20

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 INTRODUCTION
THE “MAGIC PILL” ERA
The FLA Fat Releaser is a holistic
program that you should do in
conjunction with your main Fat Loss
Activation workouts, and it can be as
short as just 10 minutes per day.

Will this program alone get you the

results you’re after?

Nope, not a chance.

What it will do, however, is accelerate

the results you’re already going to
get with the main Fat Loss Activation
programs.

The Fat Loss Activation Workouts combined with the Morning Fat Releaser
Routine will work synergistically. This simply means they will work together for
maximum results.

The short morning routine will help you move better and help your body begin to
breakdown stored fat in a fasted state. During the workouts, you will find you’re
moving better with each exercise and making some real progress with that mind-
muscle connection for better neuromuscular activation.

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The workouts will also help you build some lean muscle which
helps you metabolize fat faster.

Remember, muscle tissue forces your body to consume more calories for energy
in order to support and sustain that muscle tissue. Think of a high-end race car
engine, it burns through fuel much faster than a little 3-cylinder hatchback.

So, your body will have no other choice than to use stored fat for energy that
you’ve released from following this FLA Fat Releaser Routine.

As long as you adhere to the 5 steps below and stay committed to the FLA
Workouts, a physical transformation will occur in the coming weeks and this is
very exciting.

I hope you’re as excited as I am!

Now, before I dig into the details of the

FLA Fat Releaser program, I’m going to
provide you with a little bit of the science
behind this super-simple system.

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 WHY IT WORKS
Your body is constantly fluctuating between states of lipolysis and lipogenesis.
Lipo- is a medical prefix for “fat,” and it is used to describe a variety of processes.
I’m sure you’ve heard of liposuction, where surgeons “suck” the fat from your
body with little more than a fancy vacuum cleaner.

Don’t worry, no vacuum needed with this program!

Lipolysis is the release of fat from your fat cells, while lipogenesis is the storage
of body fat in your cells.

These two processes happen constantly

during the day. Your body releases fat from
its cells and that fat can either be burned
for energy during your day or turned back
into stored bodyfat if it flows freely through
the bloodstream and doesn’t get used for
fuel.

When you’re trying to get lean you want to

accelerate lipolysis (fat release from your
cells) and then burn that fat for fuel (fat
oxidation). Make sense?

In other words, you want to

skew the balance in favor of fat-
release instead of fat-storage.

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Science has shown us ways to maximize fat-release
and fat-burning so that you can naturally skew the
balance in favor of a leaner, healthier body.

First, the hormones responsible for releasing fat

from your body are optimized first thing in the
morning after an overnight fast. Your body is
metabolically ready first thing in the morning to burn
loads of body fat. From a hormonal standpoint,
there is no greater time to initiate a fat-burning
effect.

These hormones are also active when you are

hungry. Our body’s hunger hormone ghrelin signals
hunger and the hormone cortisol is also high when
you are hungry. Cortisol is one of your body’s
steroid hormones made in the adrenal glands
and helps to control blood sugar levels, regulate
metabolism along with several other functions. More
about cortisol in a moment.

Think of it this way…. Hunger is your body’s way of telling you

that it’s READY to burn fat!

When you eat, your body secretes insulin, which basically stops the fat-releasing
process dead in its tracks. Carbs create the biggest insulin spike, followed by
proteins, and then fats (although some fats don’t cause any insulin secretion at
all).
Except for a few VERY specific situations which most likely don’t apply to

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you, avoiding carbs (and food in general) up to 2 hours’ pre-workout is a
good idea if fat loss is your goal to minimize the insulin response so that
you don’t shut off the fat-burning switch.

Cortisol is also a ‘stress hormone’ that activates the fat burning process, but
it can also cause problems if it runs too high for too long. From a body fat
standpoint, high circulating cortisol levels over the long-term lead to abdominal
fat storage.

What we want is not a “fire-hose” of cortisol pumping all day, but properly timed
cortisol bursts to release stored fat from your cells to be burned for energy.

Cortisol should be high in the morning and gradually decrease throughout the
day. The supplements and the workout components of the FLA Fat Releaser
Program will actually help get your cortisol curve in check if it is out of balance.

So if your body is primed for fat release first thing in the morning, that would be a
great time for intense exercise, right?

Not so fast!

The problem with

intense exercise first
thing in the morning
is that cortisol levels
could climb too high
and decrease your
lean body mass.

Decreasing your

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lean body mass is a recipe for disaster as it will lower your metabolism and make
losing body fat even harder.

So how can you take advantage of the body’s prime fat-burning state without
sacrificing your lean body mass or making your cortisol pump high all through the
day?

Low intensity exercise!

It pains me to say it as I am a sucker for hard training sessions, but the only type
of training you should do in a fasted state is easy training that helps you burn the
fat that you’ve just released overnight.

My FLA Fat Releaser Program is your best option.

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 WHAT IT IS
The FLA Fat Releaser Program is a
movement-based routine that utilizes
low intensity exercise (optimal for fasted
workouts) along with total-body, large range
of motion movements that will keep your
joints healthy and keep you feeling good.

I’ve also included a scientific supplement

protocol to help you prime your fat-releasing
mechanisms even better! I call it the FLA
Snooze protocol and it’s loaded with
supplement options that have been shown
in science to accelerate the release of fat
from your bodyfat stores.

Not only will the FLA Fat Releaser Program

burn the fat you’ve just released with the
FLA Snooze supplement protocol, it will also keep your joints mobile and can
serve as a great pre-training warm up for your main FLA workouts.

Most people stretch their muscles when they feel tight, but most of the available
range of motion in a given joint is dictated by the tightness of the joint capsule
itself. These exercises are designed specifically to target problem joint capsules,
along with strengthening weak muscles and stretching tight muscles to keep you
flexible and feeling good.

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 HOW TO DO IT
Okay, enough chit chat! It’s time to get down to business. I’ve made following the
FLA Fat Releaser Program simpler than ever. Just follow the 5 steps I’ve outlined
below every day you want to kick your fat burning up a notch. Do this program
3-6 days per week, whatever best fits into your schedule.

Step #1: Start Your Morning with the FLA Fat Releaser Snooze

Set your alarm clock for 20 minutes before you intend

to get up. When your alarm goes off, take your FLA Fat
Releaser Snooze supplement protocol (listed below)
to kick-start the fat releasing process. Then go back
to sleep for 20 more minutes. This will allow the fat-
releasing ingredients in the supplement stack to “go to
work” before your mini-workout to further maximize your
fat release.

Here is the protocol:

• Caffeine - 200-400mg
• Green tea extract - (standardized to 250-500mg ECGC)
• Licorice root - 600mg (standardized to 150mg glycyrrhizic acid)

#2: Burn the Fat You’ve Just Released Into Your Blood Stream with the Fat
Releaser Bodyweight Program

After your FLA Snooze supplements have had time to release fat in your
bloodstream, wake up, find an open space in your house and perform this FLA

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Fat Releaser Program for 10-30 minutes (but no longer).

Simply start a timer for the desired time you want to burn your released fat,
and perform the exercises below in order for 10 repetitions each. Keep rotating
continuously between exercises until your timer goes off.

You want to keep a pace that allows a slightly elevated heart rate and light sweat
(if at all), but you do not want to be panting by any means. Remember, this
should be easy.

If your heart right climbs too rapidly, simply complete the repetitions at a
slower pace. If you find that the program is too easy for you, then complete the
repetitions at a faster pace and with a greater sense of urgency.

You’ll find that the more frequently you perform this routine, when combined
with your main FLA program workouts that you’ll get in better and better shape
and will be able to easily complete more “rounds” through the FLA Fat Releaser
Program in the same amount of time, but you must resist the urge to make
this a super-challenging workout!

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 FLA FAT RELEASER PROGRAM
EXERCISES
(complete 10 repetitions each before moving to the next exercise)
Exercise Reps
Kneeling 4-Point Hip Circles 10 each
T-Spine Rotations 10 each
Facedown “T” 10
Cat-Camel 10 each
Facedown “W” 10
Glute Bridge 10
Facedown “Y” 10
Split Squat 10 each
Hindu Push Up 10
Bodyweight Squat 10 each
Bird Dog 10 each
Front Plank 15 secs
Lateral Squat 10 each

REMINDER...
To see a FULL Demonstration of all
13 Exercises be sure to DOWNLOAD
the Video File for the
FLA Fat Releaser Program Exercises

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#3: Eat a low-carb breakfast

Once you’ve completed your FLA Fat Releaser Program, it’s time to fuel your
day. Opt for a high-protein, low-carb, moderate-to-high-fat breakfast to give your
body the energy it needs to start the day without huge insulin spikes from a high-
carb breakfast.

A high-protein, moderate-to-high-fat breakfast will keep you full for longer,

keeping your hand out of the mid-morning cookie jar! Here are a few options:

-Eggs and bacon

-Bison and macadamia nuts
-Steak and Eggs
-Ham and almonds
-Pea protein shake with coconut oil

#4: Have an apple later in the day

Apples contain a compound called ursolic acid that

accelerates lipolysis and releases fatty acids from
your fat cells. The key is to time your apple intake
so that it’s not eaten for at least 2 hours before any
of your workout sessions. A lot of people mistakenly
eat lots of carbs to fuel their workouts, but if you
remember, insulin stops fat-release dead in its
tracks, so it’s best to avoid lots of carbs in the pre-workout period if you want to
burn fat. I like to save my apple for dinner time, after all of my training is done for
the day.

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#5: Perform the FLA Fat Releaser Program as a Pre-Workout Warm-Up or
When You’re Feeling Tight

Because of the low-intensity of the

FLA Fat Releaser Program, you can
perform it multiple times per day to
increase your overall calorie burn or
as a means to stretch out when you’re
feeling stiff. I personally like to do it
when I’ve been sitting at my computer
for too long as it helps me restore my
posture and feel better.

This simple 5-step protocol will have

you looking better, moving better,
and feeling better in no time! When
combined with a good nutrition and
training plan, this FLA Fat Releaser Program will accelerate your results and get
you more mileage out of your hard efforts. It’s also a great way to start the day!

I hope you enjoy your results with this program.

Coach Ryan

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 ABOUT THE AUTHOR
Coach Ryan Faehnle is a highly regarded
industry leader as a former NCAA Division
I Assistant Director of Strength and
Conditioning who was responsible for the
fitness and physical performance of hundreds
of athletes competing at the highest levels in
the collegiate ranks.

Throughout his diverse career, Coach Ryan

has coached, mentored, and consulted
athletes in 21 different sports at the high
school, collegiate, and professional levels,
with athlete successes ranging from NCAA
All-American to NFL Super Bowl Champion.

In addition to training athletes for sports performance, Coach Ryan has consulted
with top-level physique competitors who have sought him out for fat loss and
muscle building advice.

Known as a coach that doesn’t compromise on results, Coach Ryan has traveled
the globe in search of the best training, nutrition, motivation, and recovery
modalities that lead to success. His abilities were acknowledged at a high level
when famed international Olympic strength coach Charles Poliquin welcomed
Ryan to his staff, where Ryan lectured internationally on fat loss, training
athletes, hypertrophy, nutrition, energy systems, and supplementation.

Unlike many “keyboard warriors,” Coach Ryan’s reputation lies solely in his ability
to achieve results with his athletes and clients. On top of his “in the trenches”

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experience training himself and others, as
well as his years of research and study,
Coach Ryan holds a Bachelor’s Degree
in Exercise Science, and multiple industry
standard certifications.

Ryan currently owns a private consulting

business where he has authored a
comprehensive fat loss e-book and has
consulted with and coached both athletes
and coaches in the professional ranks and
the Olympic games.

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 FAT RELEASER NOTES

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