MISSION INDIA FIT 2 0 1 3

10 WEEKS FAT LOSS

PROGRAM
Created & Composed by Guru Mann, USA.

Our Mission is starting in 2 1/2 months but before that I am giving you a 10 weeks fat loss program, so that
way your body can adapt this kind of intense program and it will be easy for you when I train you
personally.

Copyright © 2012 Guru Mann, US. All rights reserved

 Fat Loss 10 Weeks Workout Program

Created and Composed by Guru Mann, Certified Personal Trainer (CPT-NASM), Certified
Nutrition Consultant (CNC-ASFA) and a creator of Mission India Fit.

I want you to close your eyes and imagine that you are on the beach. The weather is hot
and the ocean air is ever so soothing. You are lying on your beach towel, oblivious to any
problems you may have at work or school. Bathing in the warm glow of the sun, you open
your eyes for just a second and peak down at yourself, slowly a smile creeps over your lips
as you admire your lean and hard midsection.
Yes, all those hours in the gym have paid off. Simply put, you have arrived. Now I am not
going to lie to you, my program is not going to be easy, but it will produce better results
than you ever thought possible! You might cuss me out a few times in the middle of your
workouts, but you will be thanking me when you are living the scene that you just played
out in your mind! And to me that is what counts.

As you no doubt have realized, bodybuilding is a backwards sport. They say eat three
square meals a day, we say to eat 6 meals a day. What you have to realize is this—muscle
model is a master at creating an aesthetically pleasing appearance. Its what we do. We
know our bodies inside and out, we can almost hear them talking to us throughout the day.
My point is simple, the program I am designing for you is meant to produce several results
from your body, results that I have not only produced in myself, but in many others as well.
Results such as increased metabolism, increased definition, and best of all, a lean hard mid-
section that you can proudly show off at the beach. Without further ado, here is your 12
weeks to a leaner body workout program!

Ingredients:

Aerobics: Aerobics are an extremely important part of any fat loss program. I will
only include cardio twice a week for a total of 30 minutes a session. This will give
you great fat burning effects and rev your metabolic rate in the process instead of
slowing it. If you get stuck in a rut, consider increasing this to 4-5 sessions per
week. But closely monitor your weight room performance, and signs of overtraining.

Weight Training: Too many people exclude weight training from their routines
when trying to burn fat. This is a costly mistake! Weight training spares and
conditions our muscle mass. If you didn't weight train while dieting then you would
end up burning up a lot of your muscle as energy. This is a dieters worst enemy,
muscle needs a lot of calories too maintain itself. Quite simply put, the more muscle
you have, the more fat you will burn. If you don't lift you can kiss your muscle
goodbye, along with your metabolic rate. Not only that, but weight lifting doesn't
stop by burning calories in the weight room. It actually raises our metabolism
significantly for hours following our workouts! Therefore, we are actually still burning
major calories even after we have left the gym! My weight lifting routine will be the
backbone of this fat loss program. It will be fast pace and furious. It's results will be
equally furious, though!

Copyright © 2012 Guru Mann, US. All rights reserved

 Overview of Weekly Routine

Monday Chest, Shoulders and Triceps

Tuesday Cardio and Abs
Wednesday Quads, Hamstrings and Calves
Thursday Cardio and Abs
Friday Back, Biceps and Forearms
Saturday Off
Sunday Off

DAY 1: Chest, Shoulders & Triceps

Chest:

A. Barbell Flat Bench Press 3 sets of 12reps to failure, After three weeks switch
this exercise to Dumbbell Flat Bench Press, then after three weeks of that
switch back to the barbell again.

B. Barbell Incline Bench Press 3 sets of 12reps to failure, just as I wrote above
switch to Dumbbell Incline Bench Press after three weeks.

C. Dumbbell Flys 1 set, Pick a very light weight on this one, don't go to failure just
stretch your chest nice and easily for 15 repetitions

D. Incline Dumbbell Flys 1 set, Pick a very light weight on this one, don't go to failure
just stretch your chest nice and easily for 15 repetitions

Shoulders:

A. Seated Dumbbell Presses: 3 sets of 12 to failure

B. Standing Lateral Raises: 3 sets of 12 to failure After three weeks of

performing seated dumbbell presses and standing lateral raises, I want
you to stop doing these exercises and switch to Upright Rows for 6 sets
to failure at this many repetitions ( 15 ) then after 4 weeks of Upright
Rows switch back to dumbbell presses and laterals.

Triceps:

A. Triceps Cable Press downs: 3 sets to failure 10-8-6 ( after three weeks of
this I want you to switch to Lying Triceps Extensions, then switch back after
three weeks to triceps cable press downs)

B. Dumbbell Kickbacks 3 sets to failure

How to carry out workout:

Notice that I say take the exercises to failure. This means that you are to lift

Copyright © 2012 Guru Mann, US. All rights reserved

the weight all the way up to the point where you cannot get another rep no matter
how hard you try. When I put this ( 10, 8, 6 ) I mean that in your first
set you should pick a weight in which you fail in the 10 rep range, your second
set pick a weight in which you fail in the 8 rep range and your third in the
6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take
one second to lift the weight and one to two seconds to lower it.

Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest Two to three minutes between muscle groups.
Notes: Nothing; and I mean nothing will raise your metabolism more
effectively than the challenging workout that I have laid out above! This face
paced workout is definitely meant to get you cut up and lean!

DAY 2 and 4: Cardio & Abs

Cardio:

30 minutes Fitness Heart zone 140-150 of Maximum Heart Rate using

any type of aerobic machine (i.e. stair master, stationary bike )

Abs:

A. Lying leg raises work your way up to 30 lying leg raises and then hold
your legs for 30 seconds about 6 to 8 inches off of the ground

B. Crunches start with 20 and work your way up to 50

C. Twisting Crunches one set on each side, start with 20 and work your way
up to 50.

D. Crunches again 20 and work your way up to 50

Rest about 30 seconds between sets

Notes: Cardio is a very important aspect of your workout routine. As it burns

fat at an extremely high level. It is vital to always keep your body on its' toes
as it responds at a higher rate this way. You see if your body gets used to
working out a certain way it will burn less calories and your results will come
slower. In order to avoid this I would change the exercise you perform every
workout. Example:
Cardio week one: The Elliptical Cross Trainer exercise machine
Cardio week two: A Stationary bike
Cardio week three: The Stair Master
Cardio week four: Start over

My point is simple, if you change your cardio routine every workout your body
will be on it's toes and will have to adapt and burn fat faster than you ever
though possible! If you can't switch every week, than at least switch every 3
weeks.

Copyright © 2012 Guru Mann, US. All rights reserved

 DAY 3: Quads, Hamstrings & Calves

Quads and Hamstrings

A. Legg Presses or Squats: 3 sets to failure ( 10, 8, 6 )

B. Leg Extensions 3 sets ( 10, 10, 10 ) to failure After three weeks switch to
Sissy Squats for 3 sets of 10 repetitions, then after three weeks of that switch
back.
Stretch completely for about 3 minutes using these exercises:
Basic Groin Stretch
Basic Thighs Stretch

C. Lying Leg Curls: 3 sets ( 10, 10, 8 ) After three weeks switch to Standing
Leg Curls for 3 sets of (10, 8, 6), then after three weeks of that switch back.
Again stretch out using this stretch:
Basic Hamstrings Stretch

Calves

A. 5 sets of Seated Calf Raises ( 10, 10, 10, 8, 6 ) After three weeks switch to
Standing Calf Raises, then after three weeks of that switch back to seated calf
raises.

Notice that I say take the exercises to failure. This means that you are lift the
weight all the way up to the point where you cannot get another rep no matter how hard
you try. When I put this ( 10, 8, 6 ) I mean that your first set you should pick a weight in
which you fail in the 10 rep range, your second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take
one second to lift the weight and one to two seconds to lower it. To read more on lifting
tempo.

Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest two to three minutes between muscle groups.

Notes: Great workout, your legs will look fantastic for the summer time.

DAY 5: Back, Biceps & Forearms

Back:

A. Lat Machine Pull downs to the front 5 sets to failure (10-8-6) After three
weeks switch to close grip lat pull downs, then after three weeks of that switch
back to wide grip.( P.S.) If you prefer Wide Grip Chins to the Front that will
work as well.

B. One Arm Dumbbell Rows 3 sets 10-8-6 reps then after 3 weeks switch to
Seated Cable Rows for (10, 8, 6)

Copyright © 2012 Guru Mann, US. All rights reserved

 C. Bent Over Dumbbell Laterals 3 sets 10-10-10 standing, then after 3 weeks
perform this same exercise seated then again switch back to standing
after 3 weeks.

Biceps:

A. 3 sets Standing Barbell Curls ( using curl bar or normal barbell ) curls to
failure 10-8-6 after 3 weeks switch to Seated Dumbbell Curls.

B. 3 sets Concentration Curls to failure 10-8-6 after 3 weeks switch to seated

Alternate Dumbbell Incline Curls.

Forearms:

A. Barbell Wrist Curls 3 sets to failure ( 10, 8, 6 )

B. Reverse Barbell Wrist Curls 3 sets to failure ( 10, 8, 6 )

How to carry out workout:

Notice that I say take the exercises to failure. This means that you are lift the
weight all the way up to the point where you cannot get another rep no matter how
hard you try. When I put this ( 10, 8, 6 ) I mean that your first set you should pick a
weight in which you fail in the 10 rep range, your second set pick a weight in which
you fail in the 8 rep range and your third in the 6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take
one second to lift the weight and one to two seconds to lower it. To read more on
lifting tempo

Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest Two to three minutes between muscle groups.

Notes: Again great workout for conditioning and strengthening your back and
biceps. Will probably burn more calories than any workout you performed all week.

Alternative Training Splits

I realize that each individual likes to workout at different times and also different
days. Here are two alternative training splits. You will still use the same routines,
just simply adapt them to the following days.

Alternative Split One:

Monday Chest, Shoulders and Triceps
Tuesday Cardio and Abs
Wednesday Quads, Hamstrings and Calves
Thursday Cardio and Abs
Friday Back, Biceps and Forearms
Saturday Off
Sunday Start The Cycle Over

Copyright © 2012 Guru Mann, US. All rights reserved

Alternative Split Two:
Monday Chest, Shoulders and Triceps
Tuesday Cardio and Abs
Wednesday Back, Biceps and Forearms
Thursday Quads, Hamstrings and Calves
Friday Off
Saturday Start The Cycle Over
Sunday Start The Cycle Over

Conclusion:
This is not an easy workout, but it will definitely produce great results if you stick it with.
The key is to ask yourself if having a great body is worth it to you. In fact in my mind part
of getting something is knowing what you will have to give up to get it. If you decide to
follow my program then you feel that showing off at the beach is far better than missing a
workout. I will be here to support you! If you have any questions feel free to ask.
And Good Luck.

Sincerely

Guru Mann
Fitness Trainer & Nutrition Consultant

Copyright © 2012 Guru Mann, US. All rights reserved