January's Fat Burn

Throughout the year I work in cycles for workouts, the way I eat and the mentor I use. January I will be reverting back to Jon Benson www.jonbenson.com. The first book I used of Jon's was fit over 40 which I highly recommend along with all of Jon Benson's products. What I admire about Jon is the fact that he is not afraid to disagree with very experienced and qualified professionals in his field because he knows that what he preaches he practices and the results are clearly positive. I have had probably some of the greatest and quickest transformations following his advice. Here a couple of methods I will be using this month.

1. 20/25 or 30 min Fat Burn Slow/medium Cardio before breakfast (have a cup of coffee b4) and I will do this 5 times in the week.
2. Carb Cycling. If you can do this for 3/4 weeks without cheating you will be shocked at your new body fat composition.
   

• Day 1-3 200 grams of protein, 80 grams of fat, 60 grams of carbs
  
• Day 5-5 200 grams of protein, 80 grams of fat, 140 grams of carbs
• Day 6-7 200 grams of protein, 80 grams of fat, 200 grams of carbs

My training this month will change as well, I will stop hitting the real heavy weights, also stop training 3 muscle groups a session. I will now each session hit one compound exercise eg, Back pull ups and chin ups. Squats. Clean and Press with deadlifts. Then a superset core exercise like a weighted ab crunch with the ab roll out. 20 mins on the running machine 75% and 20 mins cycle 65%. I will do 4 workouts in a week each one focusing on a different compound exerc

ise and core exercise.

I will train 4hours of Jiu Jitsu BJJ and 2 hours of bag work for kickboxing over the week.

Over this 4 week period I will stop drinking alcohol and pay close attention not to eat crap, I will probably do a detox just to experiment, this will be new for me so I will let you no how it goes.

The key points for a fat burn cycle.

• Light Cardio session b4 breakfast with a cup of coffee.
  
• Cycle your carbs refer to Jon Benson's fit over 40
  
• change your workouts, you still need to workout with weights but will keep it to 20 mins then 20 mins of fairly hard Cardio and 20 mins of light to medium cardio.
  
• Take 4 weeks off from alcohol, eat no crap junk food and don't cheat on the carb cycling
  

The last time I did this 4 week fat burn I lost 7% body fat. Approx 15lbs of fat

Any question email ianpattullo@gmail.com

Good luck

Ps do not be put off with the amount of exercise I am going to be doing as you do not have to do this much to achieve good results. I would advise 6 hours a week for the best results.

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