lose the beer gut in less than 20 minutes per day

THE ULTIMATE GUIDE TO
TIME-SAVING WORKOUTS
LOSE THE BEER GUT IN LESS
THAN 20 MINUTES PER DAY
JOSIAHNOVAK
JOSIAHNOVAK
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THE TRUE TRANSFORMATION
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LEGAL DISCLOSURE:
The True Transformation and Josiah Novak are not medical professionals. Please get full medical clearance from a trained doctor before attempting the workouts written in this manual. The True Transformation and Josiah Novak are not liable for any injury, illness or death that occurs from exercise or following
the advice in this manual
INTRO
I DON’T HAVE
ENOUGH TIME!!!
AHHH….THE ULTIMATE EXCUSE RIGHT? The one excuse that we all can grab onto and say “Yes,
I agree…I don’t have enough time”. It’s the universal problem that we all share. Our jobs, businesses, spouse, kids, friends, events, parties, and whatever else fills our schedule puts a hold on finding
time for things like health and fitness.
Maybe we make it to the gym here and there. Some weeks are better than others.
Then the “busy season” hits and next thing you know it’s been a week or two and no gym.
Yikes !
So what do we do?
WELL I HAVE A SOLUTION TO YOUR PROBLEM.
I’ve been in your shoes.
In fact, I’m in your shoes right now!
I juggle 2 kids under the age of 2, 3 businesses, a wonderful and patient wife, my competitive friends
who at times enjoy hanging out with a jerk like me (LOL), maybe some sleep here and there, my love
of sports, and time spent on trying to learn more about LIFE and being a MAN.
Where’s the time for the gym??
Well, let me be honest. Some days I don’t make it out of the house.
I’ve had to adopt another strategy.
JOSIAHNOVAK
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THE TRUE TRANSFORMATION
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That’s the strategy I’m handing over to you in this manual.
Specifically I want to address cardio and how to get it done without having to
walk on the treadmill for an hour that we just don’t have in our calendars.
HERE’S THE GOOD NEWS…the cardio I’m going to show you
takes 20 minutes MAX. Usually less. Plus it burns the same amount of calories as the hour on the treadmill, plus it keeps the metabolism humming like
a sports car for hours after you’re done.
DID I MENTION IT AIN’T BORING EITHER?
And you can do it while you’re watching the game….
SOLD YET?
THE CARDIO I’M TALKING ABOUT
IS CALLED TABATA.
Write that word down. Get familiar with it because it’s the future of fitness.
Tabata simply means doing an activity as fast as possible that gets your heart
rate jumping for 20 seconds – taking a quick rest for 10 seconds and repeating
for 20 seconds – rest 10 – repeat…until you’re drenched in sweat and you’re
begging for mommy.
The best part is that saves a boatload of time and gets major results.
It helps torch bodyfat and it’s going to help you look good naked around your
spouse –which is what I know we all want….don’t say you don’t!
Tabata is diverse in the fact that you can basically turn anything into Tabata. I’m
going to outline some popular Tabata workouts here for you to try. Feel free to
add things as you get used to the set up and routine.
Personally I like to start most of my clients off on 2 days a week of 20 minutes.
Burning roughly 300 calories per session – that’s 600 calories burned per week and
2400 calories burned per month. Not bad eh?
You can always bump up to 3 or 4 sessions a week if you have the energy!
JOSIAHNOVAK
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THE TRUE TRANSFORMATION
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THE WORKOUTS
PICK 2 OR 3 EXERCISES
6-8 ROUNDS OF 20 SECONDS AS FAST AS POSSIBLE
REST 10 SECONDS AND REPEAT. 20 MINUTES MAX
n Push-ups
n Battle Ropes
n Burpees
n Superman Push Ups
n Squat Jumps
n Agility Ladders
n Bicycle Crunches
n Wall Balls
n Jumping Knee Tucks
n Tire Flips
n Box Jumps
n Ball Slams
n Ice skaters
n Thrusters
n Sprints in Place
n Renegade Rows
n Lunge Jumps
n Jumping Jacks
n Mountain Climbers
n Seal Jacks
n Kettleball Swings
n Frog Leaps
n Battle Axes
n V-Ups
PRO TIP
You can also alternate exercises
to change things up.
SQUAT JUMPS 20 SECONDS
REST 10
EXAMPLE
For example – let’s say I picked Squat Jumps
and Bicycle Crunches. Here’s how I could
structure my Tabata.
BICYCLE CRUNCHES 20 SECONDS
REST 10
SQUAT JUMPS 20 SECONDS
REST 10
BICYCLE CRUNCHES 20 SECONDS
ETC.
ETC.
JOSIAHNOVAK
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THE TRUE TRANSFORMATION
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The Key here is to go all out during the 20 seconds. You
will feel the intensity and you might need to rest more than
10 seconds. Do your best! It’s much harder than it seems.
However, the payoff is huge.
Listen to your body – if you need to rest longer – do
it….but push yourself!
By the way, all my VIP clients get Videos of the
exercises in their cardio plans as part of the new
and exciting mobile True Transformation Trainer
App.
Cheers to getting rid of the beer belly in less
time than it takes to drink a beer!
Yours in Health,
Josiah Novak
JOSIAHNOVAK
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THE TRUE TRANSFORMATION
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