-Warning-

Weight training is potentially dangerous; try it at your own risk and practice moderation. ADVANCED PROFITNESS recommends that before you attempt to follow any diet or exercise program that you consult your physician for a check up of your blood sugar, blood pressure, heart rate and general blood chemistry. The author and all other members of this program are not responsible for any injuries incurred while following our training programs, diet and supplement recommendations.

Workout Guidelines

To perform this training program correctly and ensure maximum results, follow these guidelines:

1. Train no less than 4 days and no more then 6 days per week.

2. Use only sub maximum weights; and strive to complete all of the repetitions in each of the sets.

3. Perform all of your repetitions in a dynamic fashion, fast but controlled consecutive repetitions.

4. Rest approximately 1-minute in between sets.

5. Rest approximately 2-minutes in between each body part.

6. We recommend stretching the body part after working that body part, do not stretch cold.

Supplementation Guidelines

A. Take 2 - 6 tablets of HGF-X daily spread throughout the day with meals, prior to, and after workouts. (HGF-X USERS ONLY)

B. Take 2 - 3 capsules of TFP daily with meals and 30 minutes prior to cardiovascular workout. (TFP USERS ONLY)

C. Take 3 - 6 tablets of CRT-3 daily 30 minutes prior to weight training workout. (CRT-3 USERS ONLY)

Nutritional Guidelines

A. Eat a minimum of 4 meals per day, with an approximate intake of 1.5 grams of protein, 1 gram of fat, and 3 to 4 grams of carbohydrates for every 2-pounds of your body weight.

B. Recommended Sources of Protein: Poultry (chicken), eggs, tuna, or fish.

C. Recommended Sources Of Carbohydrates: Oatmeal, pasta, yams, beans, whole wheat bread, carrots, tomatoes and broccoli

D. Recommended Sources Of Fat The only extra fat added to the diet should be from olive oil

A FINAL WORD

I want to extend my best wishes to you for your success in the pursuit of size, power and fitness. In order to ensure your success we would like to recommend a few basic principles that apply to our workouts. These principals, along with your customized workouts, will unleash the potential within your body.

To succeed at anything in life discipline is very important. Follow the workouts fully and down to the smallest detail. Please don't add on to your workouts. Refrain from doing extra sets, repetitions or adding on extra exercises. Over extending your body is counterproductive. Always train with a spotter or partner when working with weights that are above 80% of your maximum. Be sure that any protective gear, such as weightlifting belts, wrist straps etc. are working properly.

I cannot stress enough the importance of patience to our athletes. Nothing in life, worth having, comes without some degree of sacrifice and invested time. You can obtain your goals, be it general fitness, increased muscular definition, muscle mass, power, athletic performance or any combination of these. I can provide you with workouts and help you with nutrition and supplement guidelines. The athlete need only put forth the effort necessary to fulfill their goals.

Still, in the end the decision to succeed is yours, and yours alone. Believe in yourself, disregard the advice of people that push body-enhancing steroids, which are dangerous. Believe in your genetics and your own glands to produce all of the hormones that are necessary for you to train and grow. If you train correctly, these little secrets that you have now are going to release any chemicals that you need to be a champion.

In closing, I am excited about the opportunities I provided many athletes. I can help you, demand and obtain from your body, results you never thought were possible. No one can predict how long it will be before you reach your goal, however with this training you will get there fast. After all, if the champion does not exist in your mind, then the champion does not exist at all.

HGF-X and CRT-3 Workout Program

Day 1: Chest and Triceps (Monday)
Bench Press 5 sets x 15 reps
Incline Press 4 sets x 15 reps
Dips 3 sets x 15 reps
French Curls 5 sets x 15 reps
Push Downs 4 sets x 15 reps
Triceps Kickbacks 3 sets x 15 reps

Day 2: Back and Biceps (Tuesday)
Wide Grip Pull Downs 5 sets x 15 reps
Seated Rows 4 sets x 15 reps
Dumbbell Rows 3 sets x 12 reps
Barbell Curls 5 sets x 15 reps
Hammer Curls 4 sets x 15 reps
Cable Curls 3 sets x 15 reps

Day 3: Cardio (Wednesday)

Day 4: Shoulders and Traps (Thursday)
Military Press 5 sets x 15 reps
Barbell Shrugs 5 sets x 15 reps
Upright Rows 5 sets x 15 reps
Bent Over Lateral Raises 3 sets x 15 reps
Lateral Raises 3 sets x 15 reps
Front Raises 3 sets x 15 reps

Day 5: Legs and Calves (Friday)
Squats 5 sets x 15 reps
Leg Press 4 sets x 15 reps
Stiff Leg Deadlifts 3 sets x 15 reps
Leg Extensions 3 sets x 15 reps
Leg Curls 3 sets x 15 reps
Seated Calf Raises 5 sets x 15 reps

Day 6 and 7: Cardio (Saturday and Sunday)

TFP Workout Program

In order to fully harness the thermogenic efficiency of TFP, you must maintain your heart rate at 65% of your max heart rate for at least 30 minutes a day, each and every day. To determine your target heart rate (THR), use the following equation:

220 - (Your Age) x .65 = THR For Example:

220 - 28 (age) = 192 x .65 = 125 (THR)

The target heart rate is 125 beats per minute.

You can use any cardiovascular exercise you prefer to reach your target heart rate. It is recommended that you use equipment with a heart rate monitors installed as this is vital for extreme fat loss. Most modern stationary bikes, stairmasters, thread mills and elliptical trainers have heart rate monitors. To achieve unbelievable weight loss, aim to train twice a day, for 30 - 60 minutes. At first it may seem overwhelming, but as the pounds start coming off, the workout gets a whole lot easier. Good luck.