ULTIMATE FAT LOSS MACHINE

We’re going to use ALL the tools in our toolbox to train and develop EVERY aspect of strength and human movement to create the ultimate athlete - and help you look, feel and perform better than ever!

ULTIMATE FAT LOSS MACHINE

4 Weeks To Your Best Body

By Ryan Munsey

Copyright 2015 © by House Of Strength LLC. All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any

form or by any means, electronic or mechanical, including fax, photocopy,

recording or any information storage and retrieval system by anyone but the

purchaser for their own personal use. This manual may not be reproduced in

any form without the express written permission of Ryan Munsey, except in the case of a reviewer who

wishes to quote brief passages for the sake of a

review written for inclusions in a magazine, newspaper, or journal – and

these cases require written approval from Ryan Munsey prior to publication.

For more information, please contact:

House Of Strength LLC

6840 Woodcreeper Dr

Roanoke, Virginia 24019

Email: ryan@houseofstrengthgym.com

Website: http://ryanmunsey.com

http://houseofstrengthgym.com

Disclaimer:

The information in this book is offered for educational purposes only; the

reader should be cautioned that there is an inherent risk assumed by the

participant with any form of physical activity and diet. With that in mind,

those participating in strength and conditioning programs should check with

their physician prior to initiating such activities. Anyone participating in

these activities should understand that such training initiatives might be

dangerous if performed incorrectly, and may not be appropriate for

everyone. The author assumes no liability for injury; this is purely an

educational manual to guide those already proficient with the demands of

such programming.

ULTIMATE BEFORE/AFTERS!

Directions: - Take BEFORE photos the day you start Ultimate Fat Loss Machine. - Take AFTER photos at the end of the program. - ALL photos should be taken in

bathing suits, on a plain wall, and with lighting that prevents shadows. The better quality your photos, the higher the chance we use them!

Claim YOUR Spot on our WALL OF FAME!

Document your transformation with Before/After photos & I’ll

share them on social media outlets and you can even be

featured on the website!

SUBMIT PICS to ryan@houseofstrengthgym.com

WHAT WILL YOUR STORY SAY?

ULTIMATE FAT LOSS MACHINE

••

GET READY TO…

• Focus on CORE lifts that burn MASSIVE amounts of calories so you can truly become the ultimate fat burning machine.

• Move BIG loads so you can add slabs of muscle that people whisper about what you’re using!

• Build CRAZY strength that allows you to impress friends (and enemies) with amazing feats of strength AND enables you to continue to use heavier and heavier loads…which means CONTINUED muscle growth, perpetuating the cycle and preventing those frustrating plateaus.

ULTIMATE FAT LOSS MACHINE

Do this warmup before EVERY workout in this program.Counting this warmup, each workout should last no longer than 60 minutes.

THE WARMUP

Dynamic Warmup:

• Arm Circles: forward & backward x 10

• Jumping Jacks x 10

• Seal Jacks x 10

• Squats x 10

• Leg Swings x 10/leg

• Prayer Squat to Stand x 5

• Striders x 10

• Groiners x 5

• Scorpions x 5/side

• Iron Crosses x 5/side

• 1-leg Bridges x 10/side

• Rollover to sit & reach x 10

LINK to YouTube Video

Then…

• Band Pullaparts x 25

• SLOW Bear Crawls x 20’ forward & 20’ backward

• KB Swings x 20

• KB Goblet Squats x 5

**DO 4 ROUNDS OF THIS BEFORE MOVING INTO

DAILY WORKOUT**

ULTIMATE FAT LOSS MACHINE

Bodyweight day: The “B” pairing is an inverse ladder. You’ll

start with 10 reps of B1 + 1 rep of B2, then do 9 + 2 and continue this pattern until you

get to 1 rep of B1 and 10 reps of B2.(Rest as little as possible. Don’t rush - quality

reps and high performance is top priority, but complete as quickly as possible.)

WEEK1: Day 1

Monday:

A. Pullups x 50 (Complete as fast as possible. Record your time. Each week, try to beat previous best time.)

B1. DB Walking Lunges x 10, 9, 8…1/legB2. Dips (add weight if possible) x 1,2,3…10

C1. Ab Rollouts 3 x 6-10C2. Hip/Back Extensions 3 x 20-25

ULTIMATE FAT LOSS MACHINE

Toughen Up Tuesday! We’re developing work capacity with this high volume strength session and

then torching body fat with a high intensity finisher - the likes of which are scientifically proven to burn 6X

the fat!

WEEK 1: Day 2

EACH WEEK, You’ll add 1 round to the “A” portion of this

session. (So week 4 will be 8 rounds and you’ll be a

machine!)

Tuesday:

A1. Barbell Clean & Press x 5A2. Goblet Squat x 10 (DB should be about 30%-50% of your 1RM for the Squat. For example, if you have a 225 max squat, use a 75-100# DB)A3. Pushup x submax (1-2 reps shy of failure)

Do 5 rounds in Week 1.Week 2 = 6 RoundsWeek 3 = 7 RoundsWeek 4 = 8 Rounds

B. Use an Airdyne bicycle or Rowing Machine: During each WORK interval, try to cover as much distance or burn as many “calories” as possible.

• 2 min work• 2 min REST• 90 seconds work• 90 sec REST• 60 sec work• 60 sec REST• 30 sec work• DONE!

Record your TOTAL distance or calories and try to beat that number each week.

ULTIMATE FAT LOSS MACHINE

OFF/REST

FOCUS ON RECOVERY!!

Go for a light walk, foam roll, take a nap…just because you’re hitting the weights, doesn’t mean you can’t get better today.

WEEK 1: Day 3

For OPTIMAL RESULTS, go for a 30-60 minute WALK on your days OFF from the weight room. For the best FAT LOSS results, do this walk first thing in the morning, on an empty stomach (no food or calories beforehand). If you’re unable to fit this into your schedule, you can do the walk ANYTIME - it will help with FAT LOSS, boost blood flow to enhance recovery, and stretch sore muscles to help reduce soreness.

If possible, perform this walk on an incline or in a hilly area and shoot for an elevated heart rate of 110-130 for as much of the walk as possible. This will also boost work capacity IN the weight room and in any other athletic endeavor.

REST DAY - NO LIFTING

ULTIMATE FAT LOSS MACHINE

BIG BOY (or GIRL!) Barbell BASICS

The “money” moves on this day are the squat and the press. In Week 1 choose your load carefully. Be sure

you can get 5 reps for all 4 sets, preferably with 1 rep left “in the tank”

on each set.

WEEK 1: Day 4

EACH WEEK, you’ll add a rep to the Front Squat and the Bench Press. So what starts as 4 x 5,

will be 4 x 6, 4 x 7, then 4 x 8 in week #4. PROGRESS!

Thursday:

A1. Barbell Front Squat 4 x 5 (REST 30 seconds)A2. Suspended or Inverted Bodyweight Rows 4 x 10 (REST 90 seconds)

B1. Incline BB Bench Press 4 x 5 (REST 30 seconds)B2. KB Swings 4 x 25 (REST 90 seconds)

Each week, add 1 rep to the main movement (squats & presses). See below for details.

Finisher: 100 KB Snatches (50/arm) as fast as possible.

Record weight used and time to complete. For the finisher, strive to add weight or complete in less time each week.

ULTIMATE FAT LOSS MACHINE

OFF/REST

FOCUS ON RECOVERY!!

Go for a light walk, foam roll, take a nap…just because you’re hitting the weights, doesn’t mean you can’t get better today.

WEEK 1: Day 5

Study Session for tomorrow’s Strongman workout…

If you’ve never done Turkish Get-Ups, DB Snatches or Tire Flips, here are some images from our Men’s Fitness feature & a tutorial on tire flips (link on next

page)

ULTIMATE FAT LOSS MACHINE

STRONGMAN SATURDAY!

Move BIG loads, odd objects, burn major amounts of fat & flat out - do cool shit!

WEEK 1: Day 6

HOW TO FLIP A TIRE

(Click here for a tutorial)

Saturday:

30 Minutes. Max Rounds.

Farmer’s Walks x 100’Tire Flips x 3Prowler Push x 100’Turkish Get Ups x 2/sideLog/Keg/or Sandbag Press x 5

ALTERNATIVE FOR THOSE WITHOUT STRONGMAN IMPLEMENTS:

DB Farmer’s Walks x 100’1-arm DB Snatch x 3/sidePlate Push x 100’ (this can be substitute for ANY prowler push)Turkish Get Ups x 2/sideDB Push Press x 5

ULTIMATE FAT LOSS MACHINE

OFF/REST

FOCUS ON RECOVERY!!

Go for a light walk, foam roll, take a nap…just because you’re hitting the weights, doesn’t mean you can’t get better today.

WEEK 1: Day 7

Another 30-60 Minute walk is IDEAL today.

Remember, recovery isn’t “extra”, it’s PART of the process. The more emphasis you put on recovery, the better and faster progress you’ll make.

With that in mind, today can also include yoga instead of a walk, or mobility drills and foam rolling or other soft tissue restoration on top of your walk.

REST DAY - NO LIFTING

ULTIMATE FAT LOSS MACHINE

WHAT’S NEXT? First…CONGRATULATIONS for completing something! Please email at ryan@houseofstrengthgym.com to let me know about your results. Then CLICK ON http://ryanmunsey.com/coaching/ for the next step in your journey.

Weeks 2, 3 & 4: Repeat these workouts following

the progressions listed on that day’s workout.

Stay focused on your goal (getting leaner!), eat right,

recover (sleep), and KICK ASS!

FOCUS ON

PROGRESS - NOT

PERFECTION.

Time to experience

ULTIMATE FAT

LOSS FOR

YOURSELF!