Roman

Fitness Systems

Thank you!
Hi there! I just want to take a minute to thank you, and introduce myself. Ill keep this brief, since logic dictates that if youre reading this, you downloaded this report from my site and therefore know who I am. Ill try not to bore you. On the other hand, if you dont know me, that means you were sent to my site by someone elseperhaps a magazine or website I write for, or one of the other bloggers Im networked with. If you fall into that category, then Ill do you a quick solid an intro myself. My name is John Romaniello, but everyone calls me Roman. For more than 10 years now, I have been working in the tness industry as a coach, model and writer. Ive worked with clients of all kinds, been published in every magazine and website you can think of, been interviewed on TV, appeared on a billboard in Times Square, and even a wriMen a few books. Thats about the most Ill talk about myself during this document. I hope you thought that stu was coolits what marketers call demonstraPng value and by reading my achievements, youre instantly supposed to trust me. If none of that impresses you, then we are screwed here, because thats the best stu I got. I kid, I kid. The best is what I do with my clients help them lose fat in the fastest way possible. Which is what this is all about radical fat loss. And today, you are going to learn more than you bargained for about that very thing. That brings us to the report itself. Firstly, thank you for downloading it it means a lot to me. I hope youre excited for what youre about to read, because, if I do say so myself, it is en legit. You see, In addiPon to some kick ass workouts and a number of precise and immediately acPonable Pps, youre going to get something far more valuable: knowledge. I dont mean that only in the general sense of the word; I mean it both in the broadest and most specic senses possible. In the broad sense, youre going to come to an understanding of fat loss that goes far beyond what you have read in magazines and on blogs. This alone would be valuable; however, were going to go much, much deeper. In the specic sense, Im not just going to give you not just the steps, but also the thought behind the steps. You see, this report isnt just about radical fat lossits about radical fat loss programming. Im not content to merely give you a program. I want you to understand what its designed that way. Im going to give you a complete breakdown and understanding of the rules I use to design
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fat loss programs, which in turn gives insight into the way I gauge the value of programs designed by others. If youre a trainer, youll be able to take these rules and apply them to your own stu, perhaps allowing you to write beMer workouts and help your clients get beMer results. If youre not a trainer and are instead interested in this informaPon purely for personal use, the informaPon is just as valuableperhaps even more so. Once youve read this report, your enPre perspecPve will be changed. Im going to give you the breakdown necessary to assess and evaluate any program that you come across; anything thats being oered, pitched, or sold will now be stripped bare before you. Youll be able to apply these principles to those programs, and, if they dont measure up, youll know theyre not worth your Pme (or your money). Im giving you an abridged version of my enPre philosophy, disPlled and presented for you in 15 pages. In other words, Im not just giving you some run of the mill reportIm giving you the keys to the kingdom. Get ready to learn.

Roman Fitness Systems

Understanding Programming
I have a lot of rules or principles for fat loss programmingwhich I will share with you belowand some of them can seem a bit out there; however, the over-arching theory of how I go about designing plans for extreme fat loss is exceedingly simple. In fact, I could break it down for you into just one sentence: ALL Facets of the Program Must be Geared Towards Fat Loss. This is hugely important; its the Big Idea, if you will. Looking at things this way certainly requires you to put them in the broadest terms, but forces you t see things in the simplest termsand THAT prevents you from making mistakes many of my readers make. I know they are making these mistakes, because theyre evident in the quesPons theyre asking, which display a complete misunderstanding of the facets of programming that actually help you lost fat. Now, its true that there are no stupid quesPonsbut that doesnt mean that some quesPons arent based on stupid faulty reasoning. In the tness industry, its hard not to get a lot of thoseespecially when it comes to fat loss. I do my best to answer each and every quesPons I get as directly and completely as possible, the fact is that a lot of the Pme, I dont understand the quesPon. Or rather, I dont understand the reason theyre asking it. Several Pmes a month, I get emails asking about how to modify programs. Most of these are logical: I dont have access to a pull up bar, what should I do? (Resistance band pull downs, or rows.) Or, Is it okay to use dumbbells instead of a barbell? (Yes.) Stu like that. But then there are others where are asking for advice on how to use my programs intended for fat loss into muscle building programsor how to turn muscle building programs into ones for fat loss. QuesPons like this: Hey Roman, I want to get cut up, and I know thats your department. Im doing 5/3/1 and seeing pre^y decent strength gains. I want to drop about 25 pounds in about 6-8 weeks though. How can I modify the program and what diet should I use? Now of course, the truth is that if you do nearly everything right and get your diet perfect, as well as do cardio both frequently and intensely, you can lose fat on nearly any sensible weight training plan. The keyword in my half-serious response there is CAN, not WILL. Youll lose fat, but how much? And at what rate? My above avowal begs the quesPon: why on earth would you do it this way? Its possible, but not opImaldoable, just not ideal. And that, predictably, brings us to the focus of this arPcle, which is to espouse my theories on fat loss programming, and give you an idea of to design your own such programs.

First Things First: Covering the Basics

Extreme fat loss is what I deal with every day. My clients and athletes want to get lean in the shortest Pme possible, and so my programs are designed to do just that. For this to be possible, a complete approach is of absolutely integral importance. In keeping with the Big Idea I menPoned above, this means all aspects of programming need to be geared toward that specic goal: diet, cardiovascular training, supplementaPon, and yes weight training. Were talking radical fat lossand for rapid results, it just isnt enough to modify your diet and throw in some extra cardio. If it were that simple, there would be a lot more people walking around with appreciable muscle and visible abs. As Ive menPoned several Pmes throughout this piece so far, you have to have excepPonal programming. However, before you can worry about excepPonal programming, you have to the basics covered. I would like to believe that more people do, but I wouldnt be doing my job if I didnt give you everything you need to get started and put all the pieces in place. To that end, we need to give some recommendaPons for aspects of your programming beyond just training. Lets start with the obvious ones. Diet Finding the exact balance of macronutrients that will help a person be successful is tricky. Not only are things highly individual, but its important to recognize that no Calorie formula is perfect, but at best is a good place to start. Now, that being said, in order to achieve radical fat loss with my clients, I need to start somewhere, of course. To that end, I give general recommendaPons to set Calories below maintenance. To determine maintenance Caloric intake, I use the following formula: Current Body Fat 6%-12% 12.%-15% 15.1%-19% 19.1%-22% 22.1% or above Caloric Intake 17Kcal per pound of LBM 16Kcal per pound of LBM 15Kcal per pound of LBM 14Kcal per pound of LBM 13Kcal per pound of LBM

The obvious reason for the structure is rate of fat loss.The more fat you have on your body, the faster you can lose itand the more of it you can losewithoutsacrificing LBM, all in that shortened timeframe. Therefore, you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and even muscle gain. Roman Fitness Systems 5

As for macronutrients, protein is set at between 1.15 and 1.5 grams of protein per pound of lean body mass. There really is no magic numberas long as youre gebng a liMle bit above 1 gram per pound of LBM, youll be ne from a physiological standpoint of actual fat loss. The purpose of having a range is to allow for some individual customizaPon, the determining factor for which will be saPety. Simply put, if you start low and nd that youre sPll hungry, increase protein intake up to as high as 1.5g per lb/LBM. This allows you exibility with meal size and food choices. In terms of carbs, limit intake to .5 per pound of LBM, if you are carb intolerant or insulin resistant, meaning that you gain fat easily when you eat carbs. On the other hand, you can go as high as .75 grams per pound of LBM if you handle carbs well. The dierence in your total Caloric intake is to be made up by fat. Of that fat, I recommend that you take one gram of sh oil per bodyfat percentage point. That is, if you are 10% body fat, take 10 grams. The main thing here is that you dont need a radical reducPon of Calories to allow for radical reducPon of body fat. While starPng 400 Calories in the hole is not unno6ceable as far as saPety and energy levels, neither is it extreme. For fat loss without sacricing muscle, it is by far more ecacious to create (or expand) a decit via increased acPvity level. Cardio High Intensity Interval Training (preferably sprints or jump rope work) OR complexes at least once per week. In most cases, I have clients do one HIIT session and one complex session. I consider complexes cardio, not weight training. (more info on that below) SupplementaIon: The aforemenPoned faMy acid supplements (Flameout and FA3) and in many cases HOT ROX. That would depend on need, Pme frame for goal, and tolerance to sPmulants. As to the weight training; thatll preMy much comprise the remainder of this wriPng, but lets just quickly go over a secPon from weight training 101 and touch on why weight training is essenPal for fat loss: Greater Caloric expenditure than most cardio over the same Pmeframe Longer elevaPon of metabolic processes involved with fat loss BeMer for retenPon of lean body mass, which keeps basal metabolic rate higher

With the basics covered, lets get more specic.

It is Pme, now, to delve into the rules that govern programming.

1) Training Sessions Must be Frequent

If you want to lose fat fast, you need to do workand you need to do it oken. In almost all cases, it is by far more eecPve to spread your acPvity over a greater period of Pme (while sPll allowing for rest), and so for fat loss I am highly in favor of training twice per day. And so between weight training and cardio, I like my clients to train in something that most closely resembles a bastardized version of a 2 on/1 o double split rouPne. Of course, training twice per day is not possible for some people, in which case I allow them to do weight training and cardio back to back, as long as they ensure that the weight training comes rst. The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC (Excess Post-exercise Oxygen ConsumpPon) and the resultant boost in rate of rate energy expenditure that accompanies those things. For the sake of demonstraPon, here is an actual 3-week schedule for one of my online coaching clients, whose goal was to lose 18 pounds of fat in 8 weeks (it wound up taking 6 weeks.) Day Training Week A Monday Tuesday Wednesday Thursday Friday
AM Sprint HIIT Workout AM AM 20 min Complexes steady Jump Rope OFF from weights AM Sleepytime

Saturday

(OFF)

PM Weight PM Workout 1 Weight followed by Workout 15 Min Jump 2 followed Rope by 10 Min Treadmill Walk

PM Weight Workout 3

AM Anytime Weight Bodyweight Workout 1 Training, lots of followed by overall activity 15 Min Jump Rope PM

Sunday OFF

OFF

Roman Fitness Systems

Week B Day Monday Tuesday Wednesday Thursday AM AM AM Training OFF

Weight Workout 2

Friday
AM Weight Workout 1 IMMEDIATELY followed by HIIT Sprint Workout

Saturday OFF

Sunday
Anytime Bodyweight Training followed by 15 Min Treadmill Walk

OFF

Weight Workout 3

PM PM PM 20 Min HIIT Complexes OMG Gossip Jump Rope Girl! Watch it Work on the treadmill.

Week C Day Monday Tuesday Wednesday Thursday AM AM AM Training OFF

Any style of HIIT Cardio PM Weight Workout 3 Complexes

Friday
AM

Saturday

OFF

PM Weight Workout 1

PM 20 Minutes Steady Jump Rope Work

AM Bodyweight Weight Training Workout 2 followed by 10 min PM Jump Rope HIIT Sprint Work Workout PM OFF

Sunday OFF

All told, this client is training 23 Pmes in 21 days, or an average of 7.6 Pmes per week (1.09 Pmes per day, for those of you who think math is neato.) In fact, my client is working out as oken as 5 Pmes in a 60 hour periodthat sounds crazy, but when you look closely at the schedule, youll see that stretches of back to back training are followed up by adequate rest Pme. If that sPll seems like too much, in the following paragraphs you will see that each training session was very short, and the overall volume relaPvely low.

2) Training Sessions must be Short

When designing weight training programs for fat loss, its important to remember that youll be starPng each workout while already in a what we can call a moderate energy decit (of at least 398 Calories, remember?) created via dietand that each workout is intended to increase that decit to the greatest degree possible without killing you.
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Long training sessions (anything over 45 minutes) are unsuitable to radical fat loss programs; given the reduced calories, the structure of the workouts, youre creaPng a recipe for overtraining, injury, and stagnaPon. Im certainly a proponent of pushing hard, but theres a ne line between well-intenPoned intensity and stupidity, and that line can be dened by how long your train while on a fat loss program. In addiPon, based on what Ive seen with hundreds of clients, the level of performance drop-o is high enough towards the end of 45 minute sessions that adding in extra Pme is essenPally pointless anyway. Unless you have an extraordinarily high work capacity (in which case, why the hell are you fat and in need of radical programming?), 35-40 minutes is enough. In most cases, 45 is pushing it. Dont believe me? Wait Pll you try the workout I designed for ya. As previously menPoned, the frequency is high, and so such short training sessions sPll provide enough sPmulus to elicit great caloric expenditure metabolic increase.

3) Training Sessions Must be Fast-paced

The pacing of each training session is also of vital importance. One of the least talked about aspects of training is workout density; which is the amount of work you do in a given Pme frame. Training density could certainly the topic of an enPre training arPcle unto itself, but for our purposes here it is enough to say that the greater your density, the greater your Caloric expenditure. To that end, the simplest way to increase density is to shorten rest periods. I generally dislike rest periods, and certainly dont ever prescribe long ones even for most of my hypertrophy programs; but for fat loss is absolutely necessary to keep rest periods short and sweetwhich in turn will make the session itself short and miserable. Here is how to set them up: Exercise Types Between CompePng Upper Body Muscle Groups Examples Chest and Shoulders Rest Period 20 seconds or less 15 seconds or less 5 seconds or less

Between Non-CompePng Large Upper Body Chest and Back Muscle Groups Between Non-CompePng Small Upper Body Biceps and Triceps Muscle Groups Between Non-CompePng Mixed-Size Upper Body Chest and Biceps 10 seconds or Muscle Groups less Between Straight Sets of Squats or Deadliks Squats, Deadlik (bilateral 45-60 seconds only)

Roman Fitness Systems

Between Squats or Deadliks Alternated w/Lower Body Exercise Between Squats or Deadliks Alternated w/Upper Body Exercise Between Non-CompePng Lower Body Exercises

Squat and Reverse Lunges30 seconds or less Deadlik and Bench Press 25 seconds or less Lunges and Calf Raises 20 seconds or less Between Lower Body Exercise Alternated w/Small Lunges and Biceps 10 seconds or Upper Body Muscle Groups less Between Lower Body Exercise Alternated w/Large Romanian Deadlik and 25 seconds or Upper Body Muscle Groups Chest less Between Straight Sets of Explosive Exercises Cleans, Jump Squats, 35-45 seconds Push Press Between Explosive Exercises Alternated w/Small Cleans and Curls 15 seconds or Movements less Between Explosive Exercises Alternated w/Large Push Press and Lunge 25 Seconds or Movements less Those guidelines are both broad and advanced. Use them as a starPng point and try to cut down where you can. If your condiPoning sucks, youll probably have to add some Pme to all of the above. It also goes without saying youll need to drop the weight in a lot of your exercises. AddiPonally, Ill say that even for my advanced clients, these numbers are really only applicable for the rst half of the workout. Aker that, we generally need to add a few seconds in a few spots.

4) Workouts Must UIlize the BEST Fat Loss Exercises

Not all exercises are created equalsome are simply beMer than others. Just as a deadlik is beMer than a leg curl for building overall mass in the hamstrings, so too are some exercises wholly superior for fat loss. In my programs, we base all of our fat loss workouts around certain A-list exercises, and then add on to those. Speaking generally, my fat loss workouts are constructed of 2-4 circuits, with each one of those circuits being comprised of 4-6 exercises. At least 2 of those exercises will be from the A-list.

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The A-List Without quesPon, the top exercises for fat loss are: lunges (all variaPons), step-ups, push presses, cleans, single-leg squat variaPons, and full body pulling (pull-ups, chin-ups, inverted rows), and push-ups.
Those exercises serve as the foundaPon of each circuit, with two or more A-list exercises making an appearance. The remaining exercises are ancillary compound movements, the occasional isolaPon movement, and usually at least one anterior or posterior core exercise. On the next page, youll nd an example of one of a single day of training in one of my fat loss programs:
NOTE: In keeping with the above schedule, this would consPtute Weight Workout 1. There would be two other unique sessions in a given training week.

Circuit A Set Up Perform A1, A2, A3, A4 and A5 sequentially, resting as prescribed between exercises and 30 seconds between circuits. Perform this circuit twice. After your second circuit, rest 60 seconds and proceed to Circuit B
Exercise A1) Push Press A2) AlternaPng Forward Lunges A3) Narrow Grip Pull-up A3) Side Plank A4) Swiss Ball Rollouts Reps/Time 12 15 per leg 10-12 25s per side 15 Rest 25 seconds or less 15 seconds or less 25 seconds or less 5 seconds or less N/A

Roman Fitness Systems

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Circuit B Set Up Perform B1, B2, B3 and B4 sequentially, resting as prescribed between exercise and 60 seconds between circuits. Perform this circuit once. After your second circuit, rest 90 seconds, and proceed to Circuit C.
Exercise B1) Bent-over Barbell Row B2) SP Legged Deadlik B3) Jumping Lunges B4) Bulgarian Split Squat Reps/Time 8-10 6-10 15 per side 10-12per leg Rest 25 seconds or less 15 seconds or less 5 seconds or less N/A

Circuit C Set Up Perform C1, C2, C3, C4 and C5 sequentially, resting as prescribed between exercises and 45 seconds rest between circuits. Perform this circuit 3 times.
Exercise C1) Step-up onto Bench C2) Push-ups C3) Jumping Jacks C4) Bent-over Lateral Raises C5) Superman Hold Reps/Time 12 per leg 10-12 15 per side 10-12per leg 20-30s Rest 15 seconds or less 10 seconds or less 5 seconds or less 10 seconds or less N/A

Now, what youll see is that each circuit is short, fast-paced and intense. The key is to move through it as quickly as possible with good form, all while using weight that youd nd challenging in terms of both strength and strength endurance.

5) Training Must Manipulate MulIple Variables

This is the twist which makes my programs for radical fat loss a bit more fun than any others Ive tried. And, to be honest, I think it makes them more eecPve. The reason for the dierence is a long view of training, from the perspecPve of someone who has preMy much done it all ways. Most fat loss gurus will say that the goal or the programming isnt to increase strength, or endurance, or how many pushups you can do. Thats all minor. And I agree. The primary goal is to lose fat FAST. However, nearly as important to me is that trainees nish the program beMer than they started, not worse. Gebng leaner is primary, and I insist that all thoughts of strength gain and hypertrophy be placed rmly on the back burner.

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However, I make damn sure I dont send anyone away weaker than they came to me, or with less lean body mass. RotaPng training stylesassuming theyre all designed with the same ideas about overall programming kept in mind therefore, has two purposes. Firstly, it allows you to lose fat faster because youre just gebng hit with mulPple types of sPmulus all the Pme; its hard to really adapt to that. The lack of adaptaPon is what increases the rate of fat loss over other programs. I hate to call on training clichs and bodybuilding colloquialisms like keep the body guessing, but the reality of the situaPon is truly that staying ahead of the adaptaPon curve is beMer for progress. For that reason, I usually add in a secondary liking protocol into the clients program. In the above example, it was bodyweight training. By doing this, we keep the training fresh and the client moPvated, while concurrently speeding up progress. Secondly, I like rotaPng styles during a week because it allows me the opportunity to keep an eye on factors that will be important at the conclusion of the program. ConvenPonal fat loss programs are usually a bit in line with what Ive listed above; at least in theory if not in actual style and execuPon. The problem with such programs is that they fail to address strength in any real way. More specically, the fast-paced training inherent in fat loss workouts typically dictates use of lighter weight in order to be eecPve. Do you know what liking only lighter weights while in a caloric decit for six weeks does? It makes you really good at liking light weightand preMy bad at liking heavy. And to me, thats unacceptable. Given that, with all of my fat loss programs, one day per week (minimum, but somePmes more) is dedicated to liking heavy (85-95% of 5RM) loads. This workout will sPll be fast-paced, intense and horrendously miserable, but it will keep you strong. As just about every gym rat worth his salt knows, heavy training is also vastly superior for holding on to lean body mass while diePng. Ive had discussions about this with a few other coaches who specialize in fat loss, and one argument I hear is that taking Pme o from the heavy weight during a the programs they design is actually good. They give me the same speech about how taking Pme away from low reps/ heavy weight de-condiPons you, and when you return to it youll experience growth. They dress this nonsense up with terms like super-compensaPon and over-reaching (usually used incorrectly). Bullshit. There is no benet to gebng weak, ever. To stay strong while on a fat loss plan, lik heavy one day per week. Acceptable programs would include an abbreviated 5x5 workout or something with low reps and heavy weight uPlizing the Perfect Rep method.
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Closing Thoughts
Forgive me for repeaPng myself, but this bears need for reinforcement:

ALL Facets of the Program Must be Geared Towards Fat Loss

I honestly begin each and every day hoping that this message has goMen through to the world. Evidently, it hasntand I have 54 e-mails to drive that point home. So lets just get your head right. If youre going to go on a fat loss program, really go on a fat loss program. That means for the next 6 weeks, youre going to stop worrying about gaining muscle. Youre going to stop caring about the amount of weight you lik. Youre going to stop trying to convince yourself that youre going to gain crazy amounts of muscle and get extremely lean while youre doing it. Youre going to focus on fat loss, but with the most comprehensive aMenPon to your ulPmate goal possible. Will you gain muscle? Probably not. Will you get stronger? Its very possibly. However, youll get extremely lean, extremely quickly. On top of that, youll walk away with excepPon condiPoning, strength endurance and some increased work capacity. When you resume training for size and strength, those increases will be of inesPmable value for bringing your trainingand your physiqueto the next level. If you follow my lead, I promise youll get leanwithout losing any muscle, and without turning into a weakened shadow of your former self. Those things are taken care of in the programming. So at this point, you're probably wondering what program I recommend for fat loss. WELL, I'm glad you asked. Fat loss, is of course, my specialty, and I believe I have proven myself as one of the foremost experts in gebng people as lean as possible as fast as possible. Just take a look at some of the results my clients have had (TesPmonial Screenshots). My "Magnum Opus" of fat loss is called Final Phase Fat Loss. It is far and away the MOST eecPve program out there for nally gebng rid of those stubborn pounds of fat - and showing the world the real, legiPmately hot body that you have. I cover and annihilate many of the tness industry LIES that have been holding you back from fat loss, and show you how to break through them to achieve the body you want. I'll ll you in on:
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The number one reason why your current training program is NOT opPmized for fat loss and how you can literally DOUBLE the amount of fat you lose in half the Pme by making a few simple adjustments to the way you order your exercises The most eecPve fat annihilaPng exercises including one in parPcular that WILL have you kicking yourself for not harnessing its fat-burning power earlier A training method so powerful that one client lost 2.5 pounds of pure body fat as the result of just two workouts How to use strategic movement-based workouts to double or even triple the eecPveness of each and every minute you spend in the gym How a unique challenge-based training method will have you progressing workout aker workout, ensuring that the fat conPnues to melt away while you get stronger Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a tradiPonal cardio workout again My secret 4-pronged training approach that will have you losing more fat than ever before, all while increasing strength, mobility, exibility and your overall tness level The ulPmate way to gear your training towards the producPon and manipulaPon of hormones that will force your body to shed of fat and build muscleFAST! The truth about marathon workouts and why you MUST dramaPcally shorten your training sessions for the fastest fat loss results And that's just the Pp of the iceberg....

It is truly the ulPmate fat loss program - and I highly recommend you check it out.

Grab your copy here. About the Author

John Romaniello is a veteran in the business of making people preMy. From models to not-so model ciPzens, he delivers the requested results and unrequested self-aggrandizing stories of his video game heroics. In addiPon to his nerdery, John runs Roman Fitness Systems, LLC, a personal training and online coaching business thats helping people all over the world get into good enough shape to feel comfortable posPng naughty pictures on the internet.

Roman Fitness Systems

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