From: Nick Nilsson
Author of Metabolic Surge - Rapid Fat Loss
http://www.fitness-ebooks.com

So as I promised, I wanted to make sure and get you a day-by-day
rundown of how my Metabolic Surge program works. To me, this is
the best way to show you exactly how powerful this training and
eating approach really is. Nothing like a step-by-step look into
a program to make sure it's something that'll work for you!

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http://www.fitstep.com/metabolic-surge/metabolic-surge-rapid-fat-loss.htm

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The program consists of 3 primary phases that lasts a total of
12 days. You then repeat this cycle 3 times for a grand total of
36 days. Then you have a 10 day recovery period where you'll take
things easier and regain strength and give your body a bit of a
break.

Let's get started:


The Nuts and Bolts of Phase 1:

Phase 1 is based on low-carb eating. Your body will be switching
over to serious fat burning in the first day-and-a-half to two
days. The training is Fat Loss Circuit Training (which I
mentioned preiviously) and it will hasten the departure of carbs
and water due to its demanding nature. It burns a lot of calories
and will help get rid of carbs from your system FAST.

Being in a low-carb state is much more efficient for fat loss,
though you don't want to stay in it too long (about 5 to 7 days
is the most I recommend).

The third day is a complete rest day to help you recover from
the first two days. You'll need the rest for the next two days
(trust me).

On the fourth day, it's Lactic Acid Training. This type of
training is designed to dramatically ramp up lactic acid
production in your muscles and keep it there while training that
specific bodypart. Why is this good? Well, the reduced pH in your
body (more acidic) is an emergency situation and your body
secretes G H in response (the full name of which I can't write
here or this email will get filtered!). This hormone is not
released as much when insulin is present in the blood, therefore
we do this training on the 4th and 5th day of the low-carb
eating, to be sure you have NO insulin floating around.

This maximizes the hormonal effect of the training. Lactic Acid
Training also is not very damaging to the muscles - you start
with one high-rep set (30+ reps), rest 20 seconds, then go again
and try and hit as many reps as you can. Keep going for the
prescribed number of sets.

This is followed by High-Intensity Intervals. The intervals are
done on this day so as not to coincide with the thigh training of
the next day. Lactic Acid Training for the thighs and interval
training don't work as well when done on the same day because
most cardio training uses the legs to a large degree. The legs
will be too fatigued to push really hard on interval training.

You will be following a very basic supplementation program of
multivitamins and protein powder during this phase. You can also
include glutamine after workouts. Take NO creatine during this
phase so that you save it for the transition to Phase 3 where
you'll get the most bang for your buck with it.


The Nuts and Bolts of Phase 2:

Phase 2 uses 2 days of single-nutrient eating to shock your
body.

The first day focuses entirely on protein. Since you've been
eating low carb and teaching your body to preferentially burn fat
for energy, by suddenly depriving it of a fat intake as well,
it's forced to seek out the most convenient fat source: bodyfat.

The interval training done on this day will encourage your body
to use plenty of bodyfat for energy. It's not going to be easy,
working on only protein like this but it's VERY effective. We
only do this for one day.

The second day is designed to create a desperate need for
protein in your body by starving yourself of it for a day. When
you go to Phase 3 and eat plenty of protein, your body will
aggressively store protein in the form of muscle.

Since you will be staying away from protein, don't take any
glutamine on this day. Glutamine is an amino acid, which is a
component of protein. You will be getting plenty of it as you go
into Phase 3.

We will not be doing any training on this day as we are looking
to only deplete the body of free-circulating protein, not to
excessively break down muscle tissue. Just that depletion will
create the desperate need in your body for protein, similar to
what your body experiences on a carb depletion from low-carb
eating and reloading.

An all-fruit day is also very cleansing to the body, which is a
perfect switch from a high-protein, high-meat product diet. Eat
as much fruit as you want. Your body will just be busy absorbing
the carbohydrates from the fruit. Be sure to drink plenty of
water as well. This fruit day also tends to flush out much of the
excess water from your body.


The Nuts and Bolts of Phase 3:

The first few days of Phase 3 are all about building muscle
(what better way to reduce your % bodyfat by increasing your %
muscle mass!). When you come directly off a low-carb diet, your
body is desperate for carbs and very sensitive to them. Your body
will absorb them (as well as other nutrients) very rapidly.

This is also where the zero-protein day comes into play. You
have also created a desperate need for protein in your body with
it.

By combining these two desperate needs and then feeding them,
your body is capable of tremendously fast progress. This is when
you will be performing "Muscle Rounds" - one of the most
effective muscle-building training techniques I've ever come
across.

During these first few days, you will loading up on nutrients
such as protein, glutamine and creatine to maximize the effects
of the previous two phases.

You will also be keeping your fat intake extremely low to
maximize fat burning during this time.

The third day of the phase is a day off weights but has you
doing high intensity interval training for your cardio. Doing
this type of training on it's own day means you can really put a
lot of effort into it.

The fourth day is geared towards higher-volume, higher-rep
training using Supersets. This type of training is excellent for
forcing a lot of nutrient-laden blood into the muscles. The
Supersets will also create plenty of lactic acid, which is
excellent for boosting Growth Hormone levels in the body. You
will also be doing interval training on this day again.

The final day of this Phase is a complete day off. Your body
will need a little rest before you go back into the low-carb diet
and training of Phase 1 again. You may be tempted to do a little
more work - resist this as your body will need the rest!

On this day, you get a planned "cheat" meal...by planning it
into your program, you get the mental benefits of breaking the
strictness and your metabolism gets a nice shot. This planned
cheating is a VERY powerful concept, as is the whole
nutrient-rotation found in the Surge program itself.


Then Repeat Two More Times...

This 12 day cycle makes for one round of the program. In the
NEXT 2 rounds, you're going to be increasing the number of sets
you do, gradually building up the training volume, which forces
your body to work harder to keep up. This is a natural
metabolism-increaser and it's PLANNED right into the program.

Think of how the engine of a car reacts as you hit the gas to
climb a hill...as the hill gets steeper, you have to almost floor
it just to keep moving. But when you keep it floored and come up
and over the top and down the other side, you pick up speed FAST.

This is the core concept of the Surge training program - you
ramp things up then back off and let your metabolism ROAR.



Strength/Recovery Phase:

The Strength/Recovery Phase is not for fat loss but to allow the
body some time to recuperate from the extreme training volume
you've been placing on it. It is the overcompensation phase after
ramping up to overtraining on the first 3 Phases, i.e. the car
coming over the top of the hill and coming down.

The focus here is on building or re-building strength. You will
dramatically reduce your training volume and frequency for a
short period and target your training to strength training (lower
reps and longer rest periods).

This sudden reduction in volume and frequency, while your body
is still cranking and trying to recover from the high volume,
will result in another jump in results. If you lost any strength
during the first 36 days of training, you will get it all back
here (and probably more!)




The Sum of All Parts:

As you can see, the training and nutrition of each Phase builds
onto the next one, making the whole greater than the sum of all
parts. This synergistic effect of the various nutrient and
training regimes will allow you to effectively build muscle and
strength even while training to lose fat!

From Phase to Phase, training volume will increase in order to
push your body a little further and a little harder. Building up
to this higher volume slowly will allow you take advantage of the
body's reaction to temporary overtraining, keeping your results
moving quickly. You will NEVER hit a plateau with this program.

Your body has no choice but to adapt - it's built into the
training program and it's built into the eating program with the
rotation between low-carb, low-fat and single-nutrient eating.

And remember, till Friday at midnight, this program is just
$19.95 - the price will be going back up to $29.95. And when I
put the update out within the next month or so, it'll be going up
even MORE, so jump on this now if you think you might be
interested.

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http://www.fitstep.com/metabolic-surge/metabolic-surge-rapid-fat-loss.htm

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Thanks!

Nick

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