3. Introduction
•Work smarter not harder
•Only way to get great results is to know what your doing
•Perfect your diet in return becomes faster, easier process
•Result driven workouts
•Not paying for failure
•$69.00 certifications
•Hard work pays off
•Am I putting miles on my body or tuning it up
7. 5 rules to diet by
1.Calories
2.Meals per Day
3.Metabolic typing
4.Proper times to eat
5.Healthy lifestyle
8. Rule 1
Calories & BMR
•We have advanced our technology
but our bodies are still primitive
9. Female
Weight 145lbs
Height 5’7’’
Age 50
Body fat 30%
Lean Tissue Mass 101.5lbs
Fat Mass 43.5lbs
•It takes 4086 calories to lose a pound of fat & 1816
calories to lose a pound of muscle.
•The individual above has a total of 362,065 calories
in her body.
•If her diet was negative 500 calories a day it would
take her 724 day lose her total body weight.
10. Case Study
Case A Case B
Male 6’0’’ Male 6’0’’
200lbs 200lbs
20% body fat 20% body fat
Age 45 Age 45
Weight Trains Weight Trains
2x a week 5x per week
Eats -300 per Eats -900 per
day below BMR day below BMR
11. Case Study
•Who will lose more body fat
case A or case B ?
•Why ?
•What if they both were -300
calories below BMR ?
15. Rule 1a
• A sumo wrestler eats 1 meal per day
• Females need a meal every 3hrs or 5 meals per day
• Males need a meal every 2.5hrs or 6 meals per day
• All meals do not need to be equal but the smaller the
meal the less likely any will be stored.
• You can burn up to 10% more calories a day by
increasing amount of meals.
18. Person A
•Consumes right amount of calories
•Eats 6 meals per day
•Eats long lasting energy
•Balance calories earlier in the day
•Eats snack before bed
•Eats healthy food choices
19. Person B
•Consumes too little calories
•Eats 4 meals per day
•Eats long lasting energy
•Balance calories earlier in the day
•Stops eating 3 hours before bed
•Eats healthy food choices
20. Person C
•Consumes too many calories
•Eats 4 meals per day
•Eats short term energy
•Balance calories late in the day
•Eats before bed
•Eats junk food
21. •Person A is doing everything right
and will get the best results
•Person B is missing a meal and is short
on calories because of a faulty belief
that eating before bed is bad and
won’t get their desired results
•Person C is doing everything wrong
and will gain weight
26. Incomplete Labels
•Generally Regarded as Safe
•GRAS Additives not listed
•2,800 food additives
•3,000 chemical additives
•Chemicals from ground to mouth 15,000!
28. Irradiated Foods
•150,000 million x a standard chest X-ray
•The source Co-60 or Cs-137 spent nuclear fuel
•Major micronutrient deficiency A,C,E,B complex
29. Foods Allowed for
Irradiation in US
•Beef
•Pork
•Lamb
•Poultry
•Fruits
•Vegetables
•Wheat/wheat flour
•Eggs
•Herbs And Spices
•Dried vegetable seasoning
31. Food Group A Food Group B
Calories 300 Calories 300
Total fat 16g Total fat 16g
Saturated fat 3g Saturated fat 3g
Total carbohydrates 36 Total carbohydrates 36
Sugars 25g Sugars 25g
Protein 9g Protein 9g
32. Dunkin Doughnuts cinnamon cake doughnut
Calories 300
Total fat 16g
Saturated fat 3g
Total carbohydrates 36
Sugars 25g
Protein 9g
33. Calories 110 Calories 190
Fat 0g Total fat 16g
Total carbohydrates 29g Saturated 3g
Sugar 22 Trans fat 0g
Protein 1g Total Carbohydrates 7g
Sugars 3g
Calories 300 Protein 8g
Total fat 16g
Saturated fat 3g
Total carbohydrates 36
Sugars 25g
Protein 9g
34. Calories 300 Calories 300
Calories from fat 48% Calories from fat 48%
Total fat 16g Total fat 16g
Saturated fat 3g Saturated fat 3g
Total carbohydrates 36 Total carbohydrates 36
Sugars 25g Sugars 25g
Protein 9g Protein 9g
Fiber 5.5 Fiber 1
35. Case study A
Female
Age 50
Weight 150
30% body fat
•Works out 3x per week
•Eats -300 calories
•5 meals per day
•Never skips a meal
•Eats correctly for metabolic type
•Proper percentages
•Eats large breakfast, small dinner
•Healthy snack before bed
•Eats mostly organic unprocessed foods
•Avoids pitfalls of healthy food marketing
36. Case study B
Female
Age 50
Weight 150
30% body fat
•Works out 5x per week
•Eats -900 calories
•3 meals per day
• skips meals
•Eats wrong for metabolic type
•High carb, low fat and protein
•Eats no breakfast, large dinner
•Stops eating 3 hours before
•Eats mostly processed foods
•Believes healthy food marketing
38. Money back Guarantee
We believe so strongly at Commander Fitness that
our programs and advanced techniques will work
for you, that if you don’t get the desired result in
the timeline agreed upon we’ll give you back your
money. Do you know of any supplement company
willing to do that or how about that latest greatest
home exercise equipment or that new diet that
seems to be all the rage.
39. Fast Track
4 x a week @ $ 90 a session
This package is for the individual who wants immediate results.
This package will have you training 4x a week. If you have the time and dedication
for this package you will be on the fast track to success. Only for the most
dedicated of individuals!
Overhaul
3 x a week @ $ 90 a session
This package is designed to get you in shape. Upon completion of this package you
should feel better about yourself , your body, your fitness level and what you’ve
accomplished. This package will leave you feeling like you’ve just had an
overhaul.
Fitness Tune Up
2 x a week @ $ 90 a session
Packages This package is for the individual who is looking to supplement an existing
program or only needs to make the most modest of changes to their
lifestyle. If you only need a little push to get you to the top or your just looking for a
little tune-up this is the package for you.
Non-reoccurring single session rate : $120
