The ultimate kettlebell training &amp: fat loss book

The Ultimate
Kettlebell Training & Fat Loss Book
By
Corey Lewis
Aka Sergeant Slim
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BELLY TONIC

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Contents
Introduction........................ Error! Bookmark not defined.
Chapter 1: Why Do I Gain Weight? .............................6
The Major Causes of Weight Gain............................................... 7
Should I Go On A Diet? ............................................................ 9
How Diets Work.....................................................................14
Industry Secrets ....................................................................16
Chapter 2: What Do I Do Now?.................................19
Stepping Out of Your Comfort Zone...........................................20
Who to Approach When You Want to Lose Weight? ......................21
Persisting Through Failure .......................................................22
Buddy System.......................................................................23
Why Maintaining a Daily Schedule is Critical ...............................23
Chapter 3: Healthy Nutrition and Its Benefits ...........24
Calories In - Calories Out ........................................................25
Clean Eating .........................................................................26
Water Is Your Best Friend........................................................27
Chapter 4: The Importance of Exercise.....................28
Exercising.............................................................................28
Why HIIT is Better Than Running..............................................29
Add Strength Training With Kettlebells to Your Routine .................31
Chapter 5: Living the Healthy Lifestyle .....................64
The Secrets of Staying Healthy.................................................65
The Advantages of Staying Healthy...........................................66

Chapter 6: The Best Diet Supplements......................68
Daily Vitamin Supplements: Why You Need Them........................69
Why? Is There an Answer? ......................................................72
Now, This Is Where The Balance Comes In .................................72
Which Meal Replacement Shake? ..............................................72
Natural Testosterone Supplements............................................73
Nutritional Supplements for Athletes .........................................76
Conclusion: Ready…Set…Go!....................................79
About Corey Lewis:..................................................80

DROP THE FAT ACT AND CHANGE YOURLIFE!
I’msimplyamazedatwhat I see onthe Saturdaymorningandlate nightinfomercials. Theytout
these gadgetsandgimmicksthatpromise easyweightloss. How manyof us have seenthese “ab
gadgets”that we sitin androck andthe fatjustseemsto meltaway?
Have you readthe verysmall printatthe bottomof the screen? Well itessentiallytellsyouthat
youmust implementsome formof dietinorderforit tobe effective.
In thisdayand age itis easyto be temptedbypromisesof rapidweight lossthatare givenby
certainweightlossprograms,orofferedasa resultof “magic dietpills”,orother“miracle weight
lossdiets”.Buthonestly,itisatotal loadof B.S.
There are a fewbasictruthsyou shouldknow before youdecideonhow you will proceed.
First,realize thatthere is NO miracle weightlosstreatment.
While Itispossible tolose significantweightbyadheringtoahighlyrestrictiveorotherpopular
fad diet,inrealitythe biggestproblemwiththatisitis notsustainable long-term.
Besidesthe obviousnegativeside-effectstoyourhealth,I’ve come torealize thatthe word“diet”
conjuresuprestrictionsinmymind. Whenyoulookinthe dictionaryfordiethere’sone of the
definitions:“aregimenof eating anddrinkingsparinglysoasto reduce one’sweight.” Itisno
wonderdietsdon’twork!
Studieshave shownthatthe majorityof people whoare overweightandembarkona crash diet,
that theyregainthe weightlostalmostinstantly.Theyare thenina muchworse state of health
than those whoremainattheiroriginal overweightsize.
Let’sbe candidwitheach other,losingweighthasn’tchangedsincewe’ve walkedthisearthon2
legs. What’schangedisthe marketingof how tolose weight. Inthe end,youmusthave negative
energybalance.

How doyou achieve negativeenergybalance? First,youcandecrease the amountof foodyou
are eatingeachday. Secondly,youcanincrease the intensityof yourworkoutsessions. And
lastly,youcan applya combinationof the firsttwo. That’sit.
Withthat beingsaid...there isnomiracle,onlytriedandtestednutritionalandexerciseadvice,
and thisiswhat thisbookisall about.
The goal of thisbook isto cut throughthe BS thatexistsall overthe Internetandtohelpyou
finallymake alifestylechange andhelpyoufinallyachieve the goal weightyou’ve decidedisbest
for you.
Today isthe day to make the decisiontoLOSE THE FATAND CHANGE
YOUR LIFE…FOREVER
Followalongwithme onmyblogat www.sergeantslim.com/blog fortonsof real weightlosstips.
PLEASE CLICK HERE TO BUY AMAZING ANCIENT JAPANESE
FLAT BELLY TONIC
Chapter 1: Why Do I Gain Weight?
Withthe rushof our everydaylives,the advancementof technology,alongwiththe conveniences
of fastfood,itsure is hard to stayactive and eata healthy,balanceddiet.Butif youknow how to
do it,it can be done,evenwithabusylifestyle.
In thisfirstsectionof the bookwe are goingto lookat:
 The main reasonswhywe gainweight
 The people we needtotalkto whenwe decide we are readytolose the weight
 Why keepingyourselfona schedule actuallyhelpsyoutolose the weight
 Weightlosssecrets
 Plusmany othersubjectsthat will helpyouto learnhow to finallytake the weightoff and
keepitoff once and for all

The Major Causes of Weight Gain
We eat more calories than our body needs in a day, so the excess gets
stored as fat. We all knowthis,butwhy isit that63% of Americansare fator overweight?
Look at the size of the portionswe eattoday,theyare enormous.
Whenwe consume more foodthanwe are burning,we are in positive energybalance. Inessence
we store the excessas fat. This can be a goodthing,if we were cavemenandwe know if we were
not goingto eatfor 7 days,butfor those of us wholive inwesternsociety,thissimplyisn’tthe
case.
• You’re Not Getting Enough Sleep. If youare dietingandexercisingandstill not
losing weight, it might be time to address any sleepissues you may have. Two Canadian Obesity
experts in the Canadian Medical Association Journal report that there is mounting evidence that
suggestsa linkbetweenweightlossandsleep.Infact,the studyfoundthat people whogoto bed
late actuallyconsume 400 to 500 more calories!
• Your metabolic rate. As we age,we lose about10% of our metabolicrate everyten
yearsafter the age of 25. However,thiscanbe stoppedif youdo kettlebell trainingasprescribed
inthisbook. Inessence whenwe have more leanmuscle,ourmetabolicrate isincreasedbecause
our bodieshave to repairthe muscle fromthe workoutcausingmore muscle tobe built. Whereas
whenwe are sedentary,thisdoesn’toccurandwe get fatter!
• You have poor eating habits. In my research for this book, I discovered that
people in the West are 30lbs heavier today than they were 100 years ago. What’s even more
interestingistheyate more fat! Whattheydidn’teatwasprocessedfood. JackLallanesaiditbest,
“If man-made don’teatit.”
You see sugars,starches,andmost anythingwithflouristurningusintoa societyof obesity. In
2009 accordingto F.A.S.T.Foodfacts.comthe fastfoodindustryalone spent4.2billiondollarson
advertising! Nowonderwe are fat. Many folkshave founda meal plannertobe useful tohelp
guide theminthe rightdirection.
• Larger portion sizes. We all know this. I’ll use fastfoodchainsasan example. The
size of the softdrinks,andfrieshasincreasedfromwhenIwasakid. Mostpeople are simplyeating
too much. Asmentionedinthe previousparagraph,this meal plannercanhelpyourealize whata
portionshouldlooklike.
• Exercise or the lack thereof. This is killing us as a western society. According
to designedtomove.org, for the first time today’s kids are the first generation with a shorter life
expectancythantheirparents. The humanbodyisdesignedtomove. Regularexercise isessential

to gettingtoand maintainingahealthyweight-andsoiswhatyoueat,how youeatand how much
youeat. I invite youtofollowalong SergeantSlimashe preparestobecome the fittestmaninthe
world.
Learn portioncontrol.A simple rule of thumbhere withoutweighingormeasuringistouse your
handfor measuring. Men-youneed2portionsof proteinandladiesyouneed1portion. A
portionwouldbe the size of yourpalm.
For carbohydrates,bothmenandwomenshouldselectaportionthat isthe size of your fist.
Lastly,fats,like mixednuts,walnuts,etc,thinkthe size of yourthumb.
For menyoushouldeatproteinthe same size asyour palm.Thisisusuallya huge factorfor most
people,andtheydonotrealize howmuchtheyare actuallyeating.A portionof foodthe size of
your fistisgenerally all thatshouldbe eatenatone time,because thatisthe size of yourstomach
as well.
Stopeatingwhenyouare 80% full. Thisisa technique thatIemploy90% of the time,andit
obviouslywill helpyouconsume lessfood. Thinkportioncontrol here,aswhatbetterwayto
control what youare puttingintoyourmouththan eatinglessfoodeachmeal. Thiswill equal a
lotof weightlossoverthe course of a year.
Try slowingdownyoureatinganddon’teatin the car, standing,orwalking. The onlytime you
shouldeatisat a table. The reasonfor eatingslow isthatyour brainreceivesasignal totell you
whenyouare full.
Whenyouare eatingfast,the signal isnot receivedbythe brainandyoutendto overeat as you
are not“full”. I understandthatyouget busy,whenyouare busya healthy meal replacement
may helpyouachieve ahealthybodyweight.
Anotherthingtowatch of course isyourintake of fatty andsugary foods.We all neednutrients,
includinghealthyfats,tokeepusbalanced,buteatingalotof junkfoodand sugarydrinkswill
attribute greatlytous gainingmore weight.Processedfoodsdon’tgenerallyhave alotof
nutrientsinthem,orany at all,andtheyare highin salt,sugar,and unhealthyfats.
People tendto use theirbusylifestylesasanexcuse togainweight. Thisiswhere youreallyneed
to planaheadto avoidany trapsthat will cause youto make poor nutritionchoices. Asa famous
bodybuilderonce said,“Tupperware isakeypiece of equipmentwhentraining.” Icouldn’tagree
more.

Witha meal plannerlike the one inthe link,youcanprepare yourmealsforthe week,and
receive ashoppinglistforeverythingthatyouneedforall of yourmeals. Thenuse the
Tupperware andprepare those mealsonSunday,freezethem, andtake themouteachmorning
for the day. Nothinkinginvolved,asyoualreadyknow whatyouare eatingforthe day.
Nowbreakfastcan be a tough one to getin,so ratherthan make a poor choice or not eatingat
all,I recommendameal replacementtokeepyouontrack.
Should I Go On A Diet?
The short answerisabsolutelynot. Theydon’tworkforthe long-term. Aswe’ve already
discussed,withheavymarketing of the latest“dietfad”,it’shardto not getcaught up inall of the
hype. ThisisexactlywhatCoreyLewisdiscussesinhisbook SergeantSlim’sWeaponsof Mass
Reduction. Insteadof diet,thinklifestyle change,because thiswill developalifetimeof healthy
eatingandexercise habitsratherthanthe shorttermdietfix.
Do youlike cuttingoutentire foodgroupssuchas carbohydratesor drinkingweightlossshake
afterweightlossshake thatsimplydonottaste verygood anddo not fill youup?
It seemslike mostfolkswill startadietaroundsome life eventslike awedding,ahighschool or
familyreunion,orthe bigone-NewYear’sResolution.
If that is youronlygoal,I wouldencourage youtodo yourhomeworkandconsider Sergeant
Slim’sWeaponsof MassReduction whichismore of a commonsense approachtoachievinga
healthyweight. Atleastwhen youachieve yourshorttermgoal,youunderstandhow to
maintainthe weightlosslong-term.
FLAT BELLY TONIC
Setting Goals…Think SMART
Before embarkingonanykindof change to our normal everydaylives,you’ve gottohave a
reasonwhyyou are doingthem. These wouldbe consideredgoals.
The reasonwhy goalsare importantisthat you will quitwhenthe goinggetshard. Maybe,you
recentlywentfromasize 40 pantsto size 42 and youare tiredof beingheavy. Perhaps,your
doctor has toldyouthat youneedto lose 50 poundsor face the real possibilityof aheartattack.

Your goalshave got to be real. You do thisby writingthemdownsothat youcan displaythem
somewhere andsee themeverysingleday. The formulaIlike toutilize isthe acronymS.M.A.R.T.
Specific: If you onlyhave a general ideaaboutwhere youare headed,isasure way to fail
before youevenbegin. If youwere planningtodrive inNew YorkCity,youwouldn’tjustdrive to
reach a specificlocationwouldyou?
In contrast,youwouldhave detailedinstructionsbeforesettingout,toensure thatyoumade it to
your specificdestination. Inthe same token,a broadstatementlike,“Iwantto getinbetter
shape”simplywon’tcutthe mustard.
It has nopowerbehindit,andyouwon’tevenknow if you’ve reachedyourgoal. How so? If you
simplylostasingle pound,technicallyyouwouldbe inbettershape thanwhenyoustarted!
Clearly,thisisprobablynotwhatyouhad inmind,soget specific,andnail downpreciselywhat
youreallywant. Try a goal like,“Iwantto lose 35 poundsandfitintothe same pantsI wore in
college,bythe endof thisyear.” See the difference? Youwill now know whenyou’ve arrivedat
your destination,if youuse detailslikethis.
Measurable: Thisgoeshandin handwithkeepingyourstatementspecific,asyourgoal needs
to be measurable. Whatdoesthismean?
Make sure your statementanswersadefinitive questionlike,“how much?” Usingthe same
example fromabove,the answerwouldbe 35 pounds.
However,youcantake thisevenfurther,tohelpyoustayontrack. Insteadof onlyincludingyour
overall goal,create smallermilestonesthatyou’dlike tohitalongthe way.
You couldsay somethinglike,“Iwanttolose 35 pounds,meaningIhave toshedat least3 pounds
everymonthforan entire year.”
Thisgivesyoua great wayto track yourprogress,whichwill helpyoutostaymotivated. Afterall,
as the oldChinese proverbsays,ajourneyof a thousandmilesbeginswithasingle step. Inthe
same way,you can’tlose 35 poundsall at once,buyyou can lose 1 poundthisweek!
Attainable: Thisone is self-explanatory,andyouneedtokeepyourgoal withinthe realmof
reason. Don’texpecttoget on the treadmill one time,anddroptwentypoundsinone day!

Instead,youneedtobreakdownyourgoal intobite-sizedpieces,which are aggressiveenoughto
keepyouworkinghard,yetachievable too.
Otherwise,afterafewweeksof failingtohityourexpectations,youmaygive upaltogether. It
wouldbe bettertosetyour goal lower,andthenratchet itup as youexceeditconsistentlyevery
week.
Realistic: An attainable goal isbyitsverynature realistic,butthere isa subtle difference
betweenthe two. Itmaybe possible tohitacertainbenchmark,butyou maynot be willingor
able to doso.
For example,whileloweringyourbodyfatto 7 percentmaybe physicallypossibleintheory,it
may notbe realistic! If youare startingout as a couch potato,or 100 poundsoverweight,then
your goal shouldbe toget inreasonable shape. Tryingtogo fromyour presentconditiontothe
fitnesslevel of atriathlete isn’ttrulyrealistic,andyoumaybe settingyourself upfor
disillusionmentdownthe road.
The fact that it ispossible (attainable),doesn’tmeanyouhave areasonable chance of success
(realistic). So,tryto keepyourgoal somewhere inthe middle,andyouwill be fine!
A goodstatementwouldbe,“Iwantto lowermybodyfat percentage from22 downto only14
percentinsevenmonths.”
However,rememberthata challenginggoal maymake yourtask easier,because itwillkeepyou
motivated. Settingthe bartoolow,can leave youfeelingbored. Onlyyoucandecide where the
rightbalance is,and youcan alwayssetyoursightshighermidwaythrough,if youneedanextra
kickin the pants!
Time Determined: You have probablynoticedthateachexample hasaspecifictime frame
included. Thisisessential,asotherwise youwon’tknow how toplanalongthe way.
If you give yourself 2yearsto lose 50 pounds,thenyou’donlyhave toburn off 2 poundsa month.
However,if youplantodrop the weightinonly1 year instead,thenyou’ll have todouble that
figure.
Therefore,yourdeadline isacritical partof yourgoal,and it shouldbe veryspecific.

Now What?
Okay,nowyou have a targetedgoal inhand,whichyou’ve workedhardtomake compelling!
What’sthe nextstep,andhowcan you use thisto itsfullesteffect? Asalreadymentioned,you
needtoreinforce thisgoal everyday,bydisplayingitsomewhere you willsee itconsistently. This
will remindyouwhatyouare after,and itcan helpyoutobuildnew habitsaswell. Itonlytakes
21 days to start a newhabitor routine,soafterthree weeksof eatingrightandexercising,you
will have amuch easier time of things.
However,if you’ve struggledwithyourweightforyears,youmaybe veryentrenchedinyour
sedentarylifestyle andpatternsof eating. Youmayneedtoget aggressive,andtrysomethinga
bitcrazy to snap yourself outof thisrut!
Is a poor doctor’sreportwhat isfinallypushingyoutolose weight? Thenputupyourclinical
notes,bloodtestsorjusta reminderaboutyourpoorlevel of healthrightnexttoyourwritten
goal.
Why onearth wouldyoudosomethingsomorbid? Yousee,if youare like mostpeople,youwill
wantto forgetabout thisunsettlingnewsassoonas youcan. This isonlynatural,as youdon’t
wantto dwell onthingswhichmake youuncomfortable.
However,itisimportantthatyou doso, as thiscan give youmore motivationthanyou’ve ever
had inyour life. Seeingthose testresultsoryourdoctor’snote everymorning,will drive home
that youcan’t affordto give upthistime.
Or, perhapsyouhave a more positive reasoninstead,likefittingintoasmallerdresssize foran
upcomingevent. Whynotput upa picture of the dressinquestion,oreventhe dressitself?
Thismay sounda bit unorthodox,butseeingyourgoal before youinlivingcoloreveryday,will
make it easiertopasson those donutsat work.
Whenyou’re temptedtobreakyourdietor skipyourtime at the gym, the picture of that dress
will be freshinyourmind. Thismay soundsimplistic,butitreallyworks! So,whynotgive ita try,
as youcould beginseeingresultslike neverbefore.

Get Support:
At thispoint,youmaythinkthat youare finished,asyouhave come up witha SMART goal and
placeditwhere youwill see itdaily. While thisisa greatstart, youstill needone final elementto
succeed!
You see,mostpeople fail because theydon’tputasupportsysteminplace,tohelpthemthrough
the reallytoughtimes. These willinevitablycome,andyouwill be temptedtocall itquitsat least
once alongyour personal roadto weightloss.
You may simplybe havingahard dayat work,be sore from yourlastworkout,or temptedtoeat
a whole chocolate cake because you’re depressed! Whateverthe specificscenario,therewill
come a time whenyouneedsomeone toleanon,tohelpyouthrougha rough patch.
Who shouldyouturnto for yourpersonal supportteam? Obviously,youneedsomeone who
cares foryou,and whois on boardwithyour weightlossefforts. If youcan getyour spouse to
help,thisisideal,astheylikelysee youeveryday.
Also,youprobablyeatat leastone meal togetherdailyaswell,sotheycankeepaneye onyour
dietaryhabitstoo! However,unfortunatelyyourspouse maynotbe willingtochange,andthey
may evenbe resistanttoyourplanto lose weight. Theymay be outof shape too,but aren’t
readyto change themselves,sotheywill onlybe anegative influence instead. If thisisthe case,
youneedevenmore supportfromotherfriendsorrelatives,tooffsetthe supportyouaren’t
receivingathome.
In fact, it isbestto enlistthe helpof a friendwhoisalreadyinshape,astheyknow whatit takes
to keepthe poundsoff. Also,theywon’tbe temptedtoskipworkoutsoreatunhealthymeals,
meaningtheywon’tcave if youpleadthemtoletyou doso.
If you don’tknowanyone like this,thentrytolocate a friendthatyoucan getin shape with,as
youcan partnerto lose the weighttogether. Thiscanbe a powerful motivator,asif youare
meetingsomeone atthe gym,youcan’t skipyourworkout. Also,knowingthatyouwill have to
reportwhat you’ve beeneatingtothem, will give youanextraincentive tosticktoyour diettoo.
Get a Free Personal Trainer: Alongwithhavingafriendorspouse forsupport,youcan
alsotake advantage of myexperience too. Follow exactlywhatIdoeverydayto stay inthe best
shape of my life at www.sergeantslim.com/blog . There youcan see how I plan mymeals, and
whatworkoutsI’musing. Thisis like havingyourveryownpersonal trainer,withouthavingto

pay a dime forthe privilege. Also,remember,youcancontact me if youhave any questions,andI
am here to make sure that yousucceedinlosingthe weight.
Putting it All Together: By nowyouknow how to write a terrificgoal,whichwill keep
youhighlymotivated. Justbe sure to keepitSpecific,Measurable,Attainable,Realistic,andTime
Determined!
Withall of these factorsinplace,youwill know preciselywhereyouare going,andalsowhen
you’ve reachedyourdestination. Then,justlookatit at leastonce a day, to keepyournew goal
firmlyinmind. The nextstepisto enlistyourspouse ora close friendforsupport,tohelpyou
stay ontrack wheneveryouare temptedtotake a detour. Finally,youcantake advantage of my
free blogat http://www.sergeantslim.com/blog,whichislike havingyourownpersonal trainer.
Withall of these workingtogether,youwill be well positionedforasuccessful outcome toyour
weightlossjourney.
How Diets Work
Losingweightissimple;yousimplymustconsume fewercaloriesthanyourbodyrequiresona
dailybasis.
Obviously,we eatbecause itisanecessityinordertokeepourbodyfunctioning. If we consume
more foodthan we require we will gainweight. Thinkaboutthis,if we are consumingjust300
caloriesextraperday,overthe course of the year thiscouldequate toa weightgainof over
20lbs! Thiswouldbe consideredpositiveenergybalance,becausewe are consumingmore
caloriesthanwe require.
“So in essence a diet is supposed to help you lose those extra calories”
Goingforwardthinkof a dietas a feedingplanwhereyouwouldcontrol the amountof calories
eaten.Eatingfewercaloriesisone of the methodsyoucanemploytolosingweight. Don’tbe
lulledintothinkingthatjustbecause fruitsandvegetablesare healthyyoucansnackon themall
day. Thiscouldn’tbe furtherfromthe truth. Remember,total caloriesare whatmattersinthe
end. These foodsstill have calories. My meal plannerenablesyoutodetermine the numberof
caloriesyouneedbaseduponyourweightlossgoalsandletsyoueatthe foodsthat youwant to
eat.
A lotof people believethatsince they’vesubstantiallyreducedthe numberof caloriesontheir
feedingplan,theywill be hungry. Thiscanoccur. However,If youare able to eat every2-4 hours
thenthe hungerpangscan be minimized.

A simple formulatoutilize istodivide the numberof hoursthatyou are awake by three. Suppose
youare awake 15 hours perday,so your goal shouldbe 5 meals. Whenyouuse my meal planner
it will have calculatedthatyouneeded1500 caloriesforthe day or an average of 300 caloriesper
meal. Thismeal plannermakesyourchancesto succeedthatmuch better.
If you getbusyat work,andare unable toeat a meal,thena meal replacementcankeepyouon
track. I do relyuponthese a numberof timesthroughoutthe week,aslifehappens.
At the beginningphase of yournutritional plan,Idon’tencourage youtoskipanymeal,as this
couldleadto whatI call “compensating”. Inessence,psychologicallyatyournextmeal,youwill
tendto overfeed,because you’ve missedameal. Thiswill inevitablyleadtoeatingmore food,
and gainingweight.
The reasonthat most people fail ondietsisthattheyare simplytoorestrictive. Don’t thinkthat
yousimplyneedtodrinkwater,andeat vegetablesforthe entire day. No,thatsimplywon’tbe
sustainable longterm.
Withmy meal planner, youdetermine the numberof calories,andthen crafta meal planforeach
day of the weekbaseduponthe foodsthatyou wantto eat,not what some dietgurutellsyou
that youhave to eat.
The reasona meal plannerissoimportantfora lotof people isittakesthe guessworkout of
exactlywhattheyneedtoeatin orderto lose weight. The mostcommonquestionIgetin
regardsto weightlossis,“whatcan I eat?” Thisquestioncanfinallybe answered.
Rule of Thumb
Whenyouwant to keepa dietplan,disciplineisone of the mostimportantfactors.Weightloss
throughproperdietwill take frommonthstoyearsto achieve yourproperweight.Anydietthatis
extreme andpromotesspeedyresultscanturnintoa formof yo-yodieting.Yo-yodietingisa
termwhere a personfollowingadietandmanage to lose hisweightbuteventuallywilleatand
gainmore thanhe lost.
Thishappensbecause the diethe followedwastooextreme;limitinghisfoodintake and
forbiddingalotof foodcategories.Sohe cannot take thisdietthusgivinginandeatingmore.Or
it can be due to the lack of discipline afterthe targetedweightisachieved.Thisisusuallythe
cause whenyougo for extreme hypercaloricdiet.

So to avoidthat,you needtothinklifestyle,andlearntoeathealthy,exercise frequently,andget
properrest. Initiallychangingyourbadhabitswill be difficult. However,if yousticktoyournew
feedingplanforatleast21 to 30 days,it shouldlaya goodfoundationforsuccess.
Changingyourdietfromone that was unhealthytohealthywill require supportfromyourspouse
or significantother. I’ve seentoomanytimeswhere the one closesttoyouwill sabotage your
efforts. Whynot letgetthemon board withyour new feedingplan? Evenif theydon’thave to
lose weight,there are manyhealthbenefitstomakingthischange.
The last reasona meal planneriscrucial to successisthat my meal plannerhashundredsof
differentcombinations. Iknowthat I couldn’t survive onchickenandbroccoli everyday,sohow
do I expectyoutodo the same? With the varietyof foods(includingthe onesthatyoulike)
available youwon’tgetbored,andyourchancesfor successwill be greatlyincreased.
Justrememberif you have fallenoff of the wagon,andperhapseatenameal or twothat broke
the calorie countfor the day, simplygetbackon track the nextday. In the endyou simplyneed
to be compliant90% of the time. Obviously,youcan’tdothiseveryday,butonce a weekwon’t
put muchof damperon yourweightlossgoals.
Industry Secrets
There are several thingsthatthe weightlossindustryisnottellingyou –nor dotheywant youto
know.Theirbusinessisboomingthankstoall the fads,gadgetsandpillsoutthere that theyare
sellingtopeopledesperate tolose weight.
Unfortunately,the onlythinginmostcasesthatisgettinglighterispeoples’wallets.Manyof
these thingsdonotwork,and onlya small percentage of people buyingintoone of them manage
to lose the weightandkeepitoff.
Some of These IndustrySecretsInclude:
Most weight loss product ads deceive the buyer. A majorityof the weightloss
productsyou hearabouton the radio and see oninfomercialsdon’tevendowhattheyclaimto.
Evenso, consumersare luredintobuyingthese productswithpromiseslike “Lose the weightand
keepitoff”,“Eat whateveryouwant”and “no dietor exercise required”.Basically,if itsoundstoo
goodto be true,itmost likelyis.
Just because they say it’s “scientifically proven” or “doctorendorsed”
doesn’t mean it works. These claimsare typical aswell,buttheynevertell youanything
aboutwhere the studieswere made orbywhoso that youcan checkout the validityforyourself.

Andwhat doesitreallymeananyway?Oftenthese so-calledhealthprofessionalshave afinancial
interestinthe product,andprobablydidnotreview the scientificevidence.If itwasreviewed,
theymay nothave evenusedacceptable review standards.Why wouldyouwanttoriskyour
healthonsuch a thing?
Just because the government allows a product to be on the market
does not mean it is safe for consumers or that it does what it claims.
There isa huge misconceptionthatthe governmentwouldnotallow aproducton the marketif it
couldpotentiallybe harmful toyou.People tendtothinkthatthe governmenthastopre-approve
themfirst,butmany timesthatisnot the case.
Products toted as ‘natural’ or ‘herbal’ are not guaranteed safe. People
alsoassume that justbecause aproduct ismade of natural ingredientsmeansitmustbe safe as
well.Butuntil the FDA receivesevidence thataproductis harmful,the companiesare free toput
theirproductson the market.
Noteverythingyouhearistrue,andyou shouldn’tbelieve it.There are plentyof productsthat
claimto do thingsthattheyjustdo not,and you shouldsteerawayfromproductsmakinghigh
and loftyclaims.
Don’tbuy intothe claimsof fad diets,either.Anythingthatrequiressuddenandradical changes
to youreatingpatternsisverydifficulttosustainovertime.
Theywill sendyouintoa quickcycle of weightlosswhichisalwaysfollowedbyareboundperiod
where yougainthe weightbackand thensome incertaininstancesonce you’re normal eating
resumes.
Plus,the nexttime youtryto take the weightoff,itmakesitall thatmuch more difficult.There
are no healthbenefitstothese diets,andif anyone of themworked,doyoureallythinkthere
wouldbe the needfornewones?
You alsocan not count onthe moneybackguarantee.Youhave aboutas goodof a chance on
gettingyourmoneybackas havingthe product actuallydowhatit claimsto.
There isalso noquickfix or magicpill that will helpyoutofinallylose weight.If the productis
makingsuchclaims,youcan just aboutguarantee thattheywon’twork.

Chapter 2: What Do I Do Now?
To make any dieta successful one,youneedtobe committedtoit.Onlywiththe rightmindset
can you reachsuccess.To prepare yourself,youneedtoknow whatstage youare in before you
can move on the nextstage of your diet.Itmightnot be obviousbutitis there.
The First stage is pre-contemplation. You do not see yourself asbeingover-weight.
You do notfeel like changingyourself.Onlystrongpressurewillleadyoutoseekhelp.Butthen
youwouldresistandjustbe demoralizedasyousee yourownsituationashopeless.
Second is contemplation. Thisiswhere youacknowledge thatyouhave anover-weight
problemandstart to thinkof a solution.Butyouare notwillingtoperformthatsolution.You
wouldjustthinkaboutit,knowingwhatactionstotake to make a change but neverreadytodo
so. You will procrastinate aboutperformingthe solution.
Third is preparation. You've finallydecidedtodosomethingaboutyouroverweight
problem.Youmove onfrombroodingaboutyour problemtorealizingyoursolution.Youwould
alsostart to thinkaboutthe future where youare slimmerandfeelingmuchhealthier.Butatthis
stage you are not fullycommittedyet.Youwouldstill have secondthoughtsaboutthe solutionas
it requiresyoutochange yourlifestyle.
Fourth is action. Youstart to take actioninlosingweight.Youwouldstartchoosingthe
foodyoueat and dosome form of exercise everyday.Itisthe firststepinachievingyourtargeted
goal.
You shouldalwayssetgoalswhenlosingweight.If youdon'tsetyourgoals,thenit'sverypossible
that yourwhole dietingplanmightnotgothe wayyou imagine it.
“If you fail to plan, you plan to fail”
List the following:
 What is your current situation right now? List all your eating habits, food
preferences,everythingthatcouldaffectyourweightloss.Workingout,etc
 What is the reason you want to lose weight? This could be an upcoming
event,summer,orevenfor a certainspecial someone.Listthe single BIGGEST reasonyou
can thinkof.

 What are the benefits you get from your weight loss? List ASMANY as
youcan. It can be health,betterenergy,admiredbypartner,etc.Thisshouldbe yourmain
motivator.
 Your Goal. “I want to lose XX lbs of weight in XX days” - Write thisin
bold and make it really sink in. I wouldpersonally say that setting a goal of more than 10
lbs per 2 weeks is not realistic, especially if this is your first attempt at a goal like this. Be
realistic.Youmustwrite “Iwant” not “I wish”
Write everythingdownandlookatthat papereveryday.Putit ina place where youcan see it.
Once you see iteveryday,youwill constantlybe remindedof WHYyoudo thisand whatthe
benefitsare.
BE PERSISTENT ONCE YOU TAKE ACTION BECAUSE IT’S NOT
GOING TO BE EASY
Stepping Out of Your Comfort Zone
If you see yourself makingexcusesratherthanSTARTINGa dietthat iseffective,youshouldthink
aboutwhy youdon't reallywanttolose weight.Youmustbe able to stepoutof yourcomfort
zone and as Nike'sfamousslogangoes JUST DO IT!
The final stepwouldbe maintenance.Youneedtokeepthe momentumgoingthatyouhave in
the action stage.If at any time youlose yourcommitmentorsupport,thenyouwouldfall backto
any of the previousstages.
So the final stage isthe most importantstage inyourdietplanas you needtokeepyour
commitmentgoingfora longperiodof time.There are several methodsyoucanuse to keep
beingcommitted.
Firstis to make a listaboutthe reasonwhyare you doingthisinthe firstplace.Lookat the list
dailytoremindyouof yourgoals.Do not have negative thoughtsinyourmind.Wordslike
"never"or"depriving"shouldnotbe inyourvocabulary. Ratherthan saying"never",youare just
havingdesserts"occasionallyandinmoderation".Andsothe word"deprived"canbe replaced
withthe word"choosing"as youchoose to skipchocolate cakes.
Visualizeinyourmindyourfuture slimself doingall the thingsthatyoualwayswantedtodo.This
visualizationwill strengthenyourmotivationtocommittothisplanandbe the desire tosucceed.

Do thisvisualizationdaily,everytimeyouwake upandanytime of the dayyou feel your
commitmentisweakening.
Who to Approach When You Want to Lose Weight?
Nowthat you’ve decidedyouwanttolose weight,youshouldinclude some otherpeopleinyour
weightlossjourney.Thesepeople canhelpyouwithmanyaspects,includingchoosingyourdiet
plan,settingyourgoalsandencouragingyoualongthe way.
A Dietician: A dieticianwill have awide range of knowledge thatcanhelpyouto understand
your bodyandto helpprepare a foodplanthat will fityourparticularneeds,becauseinmost
statesand countriesitisrequiredtogeta medical license before theycanbecome adietician.
A lessexpensive alternative toadieticianisa meal planner. My meal plannerisa patentpending
systemthattakesa radical newapproach. It workswithyoulike yourownprivate nutritionistor
dieticiantohelpyoucreate completelybalanceddietsusingyourfavorite foods.
A Personal Trainer: The majorityof people have neverlearnedto exercise properly.I
thinkthat thisisprettyimportantif you’ve neverworkedonanyformof weighttraining. I
wouldn’tcommittoanylongtermcontract witha trainer,plus,I’drequire themtolearnwhatmy
goalsare, andhow theyare goingto helpme achieve them.
You can followmyworkoutsforfree at www.sergeantslim.com/blog
If you do followmyworkouts,Iwouldwarnyouthatyou needtoscale the workoutsbothin
weightandthe lengthof the workoutsforat leastthe firstyear.
Friends and Family: I alwayshatingdoingthisandI’ve got a strategythat I thinkyouwill
be able to employfairlyeasily.
WheneverIwentonmy one of a hundreddiets,Ihatedtellingpeople. Ifeltasif theywere
judgingme,because thiswasyetanotherdietIwasembarkingupon. Instead,whenyouare at
the dinnertable duringaparty, holiday,orsome otherspecial occasion,tellthem(if theyask)
you’re simplytryingtoeata little healthierandthat you’re done withdiets.
For some reason,thisworkedformypsychologically. Ibelieveitwill workforyouaswell.

Persisting Through Failure
You’re humanand yesyouare goingto fail at one pointwhenyouare eithertryingtolose weight,
or maintainweight. Howpeoplesucceedatweightlossistheydidn'tquitwhenitgottough,
persistedthroughitandlearnedalesson.
“When the going gets tough, the tough get
going”
Those are the twokeysindealingwithfailure. Youmustpersistandlearn.
If you sliponyour diet,ormissa day of exercise,don’tsweatthe minutia. Don’tletitderail you.
Pushit fromyour mind. Focuson all yourpositive days,notthe one slipup. Rememberitisall
aboutlivingahealthylifestyle,the more gooddays addup andbefore youknow itbad days
become fewandfar between.Butthe trickis tokeepgoingandpush throughthe bad days.Treat
it as a cheat dayand move on. This ishow you persist,failingforaday isOK, justdon’tletthat
day stretchintoa weekandthena month.
You have to accept failuresasnatural anddevelopatoughmental state todeal withthem.
The secondstepis to learnfromyourmistakes. Quite oftenlearningfromyourmistakeswill be
more efficientthanlearningfromyoursuccesses.
Whenyoufail,treatit as a lessonlearned.Itisjustlike inbusiness,whenyoufail atsomething,
youlearnthe thingsthat don’twork.
Thisis the same withweightloss. If youhave slippedoff yournew dieteverytime youdrink,then
maybe youshouldavoiddrinking. If yourealize thateveryFridayyoumissoutonexercise
because of a late workmeetingthenreschedule yourworkout.
“I have not failed. I've just found 10,000 ways
that won't work.”

―Thomas A Edison
Failure isa natural part of life,alongwithdeathandtaxes. Youcan’tavoidit,and evenif you
couldyouwouldn’twantto. Your life’slessonsare learnedthroughyourfailuresalongwithyour
successes. Don’tfearfailure,persistthroughandlearnfromit.
Buddy System
One of the bestthingsyoucan do whenyouare tryingto lose weightistoaddsome
accountabilitytoyourroutine. Howdoyou do that?
The Buddy System
Havinga buddyto try and lose weightwithisagreat motivator. Youwill feel more accountable
to reach yourweightlossgoalswhenyouare actuallysharingthemwithsomeone. Theycanalso
be helpful because the personissomeonethatcan relate toyou about strugglingtolose weight.
You can share your triumphsinjoy,andyour setbacksinsupport.
If you are workingoutregularlyabuddyisinvaluable. Theycanchange a boringwalkorjog into
an exercise slashtherapysession. A hike inthe wildernessisalwaysmore funwithafriendalong!
If you are intoweightliftingitisalsonice tohave a buddy. Youguys can challenge eachother
while atthe same time providingencouragementandpractical helplike spotsonheavylifts.
It issad to say butin thisday andage, youcan probablyfindyourself aweightlossbuddyinyour
groupof friends. If youcan’t,don’tpanic youcan alwaysdo itvirtuallyonlineaswell. Youcould
followalongmyblogat www.sergeantslim.com/blog andcommentonthe progressyou’re
making.
The bottom line isthis - if youwant to lose weightworkingwithafriendcanprovide motivation,
supportas well asthe alwaysimportantaccountability. Findyourweightlossbuddynow!
Why Maintaining a Daily Schedule is Critical
The nextstepinplanningyourweightlossgoalsistosetup a dailytrainingschedule. Myself,I
findthat6AM workswell forme.
Initially,itwasdifficulttogetup soearly,but overtime,itbecomesahabit. Let me give you
some advantagestotrainingat thistime of day:

1) Your workoutisdone for the day
2) Your afternoonisfree fortime withyourkids,spouse,friends,etc.
3) If you getheldoverforwork,no issues,yourworkoutisalreadydone.
However,that’smyreasonsfortrainingthisearlyinthe morning. I have friendswhotell me that
theypreferlate afternoonandearlyevening. Again,itdoesn’treallymatterwhattime,asmuch
as yousimplymustdo it.
Keeping Yourself in Check: Whenyouhave a specificschedule tofollow youare more
likelytosticktoyour goalsbywritingeverything downinajournal or otherrecordingdevice likea
smartphone.But,if youdo missa scheduledworkout,orhave anextra snack,youcan keepnote
of itand vowto do betterthe nexttime.
Knowing What You Are Doing Each Day: Havingwhattime youare supposedtobe
doingyourworkoutsor eatingyourmealswrittendowncankeepyouinthe know aheadof time.
In thiswayyou can schedule thingsaroundyourworkouttimes,ratherthanschedulingoverthem
and justmissingworkoutsaltogether.
Thiscan be easyto do,and if you start doingthis,itwill eventuallysnowballintoincreasedtimes
where youare missingyourworkouts,until youare thrownoff track completely.
Lose More Weight: By keepingyourself onaschedule,youwill tendtolose more weightin
the endbecause youwill be likelytonotmissany workouts(orvery,veryfew inthe longrun).
If you keepgoingbackand forthand missingyourworkouts,orskippingameal andconfusing
your body’smetabolism, youwill have amuchhardertime maintainingasteadyrate of weight
loss.
BELLY TONIC
Chapter 3: Healthy Nutrition and Its Benefits
You wouldhave heardlotsof people sayingthathealthynutritionisimportantforahealthybody
but youneedtoknowwhat the actual meaningof healthynutritionisandwhyitisso important.
Let’sdefine nutrition.

“Nutritionisthe processof givingyourbodyall the importantandnecessaryelementswhichcan
helpitto grow ina properand balancedway.”
Thisis the simplestdefinitionof nutritionwhichtellsyouthatyouneedtoeat properfoodwith
goodbasic nutrients.Healthynutritioncanmake yourbodystrongand healthy,plusitcanalso
helpyourbodygrow andrepairitself.While anunhealthynutritionplancanmake yourbody
weakerandcan make you ill andyouwill notbe able to fightagainstcertain minordiseases.
Calories In - Calories Out
Everyone whowantstolose weighthasprobablytriedmultiplediets,supplementsand/orplans.
There are hundredsof weightlossmethodsavailabletobuy. All of themmakingwildpromises.
Here is the hard truth- there are nomagical pills,dietsorexercisegadgetsthatwill make weight
instantlydisappear. Itcomesdownto eatingright,stayinghealthyandburningmore calories
than youtake in.
That is where the saying“caloriesin - caloriesout”comesfrom. You wantto make sure you burn
more calories(out) thanyouconsume (in).
Clearly,thisisasimplisticviewandaproperdietconsistsof takingmore than caloriesinto
consideration. We will lookatthat inotherchapters,butright now we want to talkabout
creatinga calorie deficit.
In orderto track thisyou needsome basicinformation. Firstoff youneedtofigure outhow many
caloriesyouburnper daynaturally.Thiscomesdowntofactors such as age and weight.
Calculating the Number of Calories You Burn Daily
BMR calculationforBMR = 66.5 + ( 13.75 x weightinkg) + ( 5.003 x heightmen(kg) incm ) – ( 6.755 x
age inyears)
BMR calculationforBMR = 66 + ( 6.23 x weightinpounds) + ( 12.7 x heightmen(pounds)ininches) – (
6.76 x age inyears)
BMR calculationforBMR = 655.1 + ( 9.563 x weightinkg ) + ( 1.850 x women(kg) heightincm) – (
4.676 x age inyears )
BMR calculationforBMR = 655 + ( 4.35 x weightinpounds) + ( 4.7 x heightwomen(pounds) ininches)
– ( 4.7 x age inyears)

Thisformulawill give youthe basiccaloriesyouburndaily,justbybreathing,heartpumpingand
etc... These are how manycaloriesyouburnif you didn’tmove all day(basal metabolicrate).
Once you have that number,youneedtostart trackingthe caloriesyouburnand the caloriesyou
consume. Thiscan be tricky because itisa lot of informationtokeeptrackof.
If you signup formy meal planneritwill calculate yourBMRfor you.
Thisisn’taboutstarvingyourself,orexercisinguntilyou are dead. It isall about beingaware what
youput inyour body,and whatyouexert. Weightlosscanbe a struggle,butif youcan manage
your caloriesinandcaloriesout - youcan overcome!
Clean Eating
We have talkedaboutcaloriesincaloriesout- the basicweightlossguideline. Itisa basictip
because youstill wanttomake sure you are gettingthose caloriesfromgoodsources. Keeping
your caloriesdownbyeatingtwocorn-dogsaday probablyisn’tyourbestchoice.
Eatingcleanis an expressionthatdoesn’thave anofficial termbutingeneral itmeans:
“Eating healthywholefoodswhile avoidingprocessedfoodsandrefinedsugars”
That is a general goal tostrive for,it isn’talwayspossible toeatcompletely “clean”butif youare
gettingthe majorityof yourcaloriesfromcleansourcesthenyouare doinggreat.
Whenyoueat cleanyouavoidprocessedfoodssoautomaticallythingslike fastfoodandjunk
foodare eliminatedfromyourdiet. If youdoeat some processedfooddon’tfretoverit,the idea
isto eat leanlyasmuchas possible.
Here are some general cleaneatingtips:
Learn to read labels! Read the nutritional informationandingredientsof everythingyou
buy.

Choose whole grains when possible. Whole wheatdoesn'tnecessarilymeanwhole
graineither!
Eat lots of fruits and vegetables. Theyare great whole sourcesof cleancalories
Prepare more of your own meals, don’teat outas much or buy microwaveable type
meals. These mealsevenwhen“healthy”,canbe loadedwiththingslikesodium.
Choose lean meats when cooking. Eatingmeat isfine andthe protein will helpbuild
muscle andmake you feel full.Chickenandfishare greatmeatchoices.
Avoid processed meats like bologna or hot dogs.
Replace junk food with unsalted or lightly salted whole nuts.
Check out the internet for great clean recipes:
http://easy-stir-fry-recipes.com and http://low-carb-chicken-
recipes.com are free sitesandgreatrecipes
Don’t fret over falling off the wagon, eventreatyourself toa cheatday now and
then.
Eating clean while out can be toughbut more restaurantsare offeringcleanmenuitems.
A Saladcan be a goodchoice,but if youare reallyhungryyoumightneedtoadd some protein!
Start as soon as possible!
Eatingcleanis a great wayto make sure you not onlylose weightbutyouare overall healthy. It
isn’tnecessarilyaneasytransitionandyoudon’thave totry andturn on a switchand do it
overnight. If youare committedtolosingweightandbeinghealthy,youshouldchoose toclean
up yourdiet.
Water Is Your Best Friend
It's beensuggestedbyresearchthatyourequire atleast8 glassesof waterdaily,butitcan
dependonyourweightregardinghowmuchyouactuallyrequire.Youwouldneedtodivide your
weightby2. So as an example,amanweighing180lbswouldneed90ouncesof waterina day.
So whydo expertssuggestthatwe drinklotsof waterandwhy isit consideredsoessentialtoa
healthylife?
Well firstoff ithelpstoavoiddehydrationanditkeepsthe kidneysfunctioningwellbyassistingin
the eliminationof waste products.Plusit helpstoincrease yourmetabolismwhichhelpsyouto
lose weight.

But aside fromlisteningtowhatexpertstell you,youshouldmake itaprioritytolistentoyour
bodyfirstand foremost.Whenyouare thirsty,thennaturallyyouwill drinkwatertoreplenish
yourself.
Dependingonthe kindof workthat youdo,you shouldtryto get intothe habitof drinkingwater
regularlyorevenbetter,keepingawaterbottle handy,especiallyonreallyhotdayssince the
heatcausesyou to sweatandyour bodyloseswaterandthusyou will needtoreplenishyourself.
Thisis whywaterisso importantinour lives.Notonlyisitzerocalories,itisthe bestsource for
quenchingyourthirstANDthe healthiest.Youmayconsideraddingwatertoall of yourmeals
overtime anddoingaway withfruitdrinksandsodasultimatelyasitwill helpreduceyourcaloric
intake andyou'll alsofeel muchbetterwithoutthe addedsugarthatcomeswiththe otherdrinks
FLAT BELLY TONIC
Chapter 4: The Importance of Exercise
In thischapterI’mgoingto tell youwhat worksbestformeltingfatlike butterona hotstove.
Exercising
First,the humanbodyis designedtomove,period. Besidesthe obviousbenefitsof maintaininga
healthybodyweight,exercisinghasnumerousotherbenefits.
1) Fightsdisease
2) Improvesyourmood
3) Givesyoumore energy
4) Helpsyousleepbetter
5) Andbettersex

“A recent survey showed that seven out of ten adults do not exercise
regularly and close to four out of ten are not physically active. If you
do not exercise, then you will risk getting stroke, diabetes and heart
disease. This has lead to death for about 300
000 people.”
Before youstart exercising,youshouldconsultaphysician.Thisisveryimportantif you’ve been
on the couch for a longtime andhaven’tbeenexercising.
Whenit comesto fatloss,there are many differentopinionsinexistence today. Mostpeople
start theirexercise routine byrunning. Afterall,itraisesyourheartrate and it isaerobictoo.
Aerobictrainingiswhatburnsthe most fat,right? The answermaycome as a surprise-running
isn’treallythateffective forfatloss. That’sbecause youoftenplateauonce yourbodybecomes
conditionedbythe exercise (Peele,2010).
In contrast,I’ve uncoveredamethodwhichconsistentlydemandsmore witheachworkout,
ensuringyouneverstagnate. Also,itisupto 3,000 percentmore efficientatburningfatthan
your morningrun!
Why HIIT is Better Than Running
It iscalledHIIT or HighIntensityInterval Traininganditisan innovative approach. Notonlywill it
shortenyourworkoutsessions,itwillburnupto 9 timesmore fat thanrunningdoes(Cossaboon).
Whencoupledwiththe factthat it takesone quarterof the time toaccomplish,thatmeansitis
36 timesmore effective overall. Howcanthisbe possible?
First,the intensityduringthe sessionitselfmeansyouburnmore calories. Thoughalesser
percentage of these are solelyfromfat,since the total isgreater,youcome outahead.
Yet,the secondwayHIIT trainingworksisthe mostastonishingpart.
Afteryou’ve finishedyourworkout,yourmetabolismiselevatedforupto24 hours afterward.
That meansyoucouldbe burningfatwhensittingonyourcouch at 11PM the same night!
As I love gettingthe mostformyinvestment,HIITwasthe perfectfitforme. Also,youdon’teven
have to workout everyday,and3 timesperweekisenoughtobegingettingresults. Iprovide
real life examplesof thison myblogat sergeantslim.com/blog.

How Does it Work?
The HIIT methodusesa two prongedapproachto getresultsfast. Ratherthan workingoutat a
consistentlevel forthe durationof yoursession,youwill utilizetwodifferentintensitiesinstead.
The firstis a moderate level,andagood example isjoggingata respectable pace. The secondis
highintensitybursts,anexample beingsprintingat yourtop speed.
You wantto train at the slowerspeedfor2 to 2.5 minutes,thenhave ashortsessionof your
highestintensityfor10-30 seconds. Thenresume the moderate level again,andsimplyrepeat
thistemplate until 15-20 minuteshave elapsed.
At the end,yourmetabolismwill be runninginhighgear,anditcan stay that wayfor hoursor
evena full dayafterward. Thus,youare burningfatbothduringyour workout,andinthe
recuperationyourbodyisaccomplishingafterthe fact. Thiswill fastforwardyourresults,and
begintomeltthe fat rightoff of yourframe.
Stay In the Zone
Yet,you won’tgetany of these amazingbenefitsfromyourfatlossroutine,if youdon’tkeepyour
heartrate up highenough.
What shouldyourtargetrate be for optimumHIITefficiency? Duringthe shortperiodswhenyou
are pushingyourselfashardas possible,yourheartrate shouldbe nearyoursafe limit.
How can youdetermine thisinformation? First,calculate yourmaximumheartrate,by
subtractingyourage from220. Then,youshouldaimfor85 percentof thisnumber,whenyou
are inthe highintensityportionof yourHIITsession(Baker,2011).
You’ll have towork harderthan you’dprobablyguess,tohitthe numberof beatsperminute you
needtoachieve the greatesteffect. If youcan still talkduringthisactivity,oryouaren’t
strugglingforbreathafterward,youhaven’tpushedyourself hardenough!
Melt the Fat Away
Whenyouuse HIIT combinedwithyourtargetheartrate,you’ll have apowerful tool tohelpyou
inyour weightlossprogram. Includingthistype of exercise inyourfatlossroutine,will speedup
your effortsandelevate yourresults!

HIIT isa more powerful fatlossmethodthansimplecardiotraining,as itallowsyoutopushthe
envelopeevenfurther. Yousee,the shortburstsof intense exerciseare meanttobe nearyour
maximumlimiteverytime.
You can’t feasiblykeepupthislevel foranentire workout,meaningyou’ll naturallyfall intoa
lowerlevel of energyexpenditure.
For example,whileyoumaybe able tosprintat yourfastestspeedfor1015 seconds,itisn’t
possible todoso foran entire 30 minute workout. Toget throughthe session,youmustreduce
your pace to a fast run,which doesn’thave the same effectsonyourbody.
Add Strength Training With Kettlebells to Your Routine
In additiontoyourHIIT workouts,strengthtrainingwithkettlebellsisalsoavaluable tool. Many
menare quickto hitthe weightroom,butwomenavoidit. You may thinkthatthistype of
exercise will cause youtoappearbulkyandmuscle-bound,ratherthangivingyouthe leanlook
youprobablywant.
Yet,whenyouperformitin the correct fashion,weightliftingwithkettlebellsishighlyeffective
for weightloss. Withthe workoutI’ve included,youwill buildleanmusclegivingyouanice
athleticlook-while maintainingyourflexibilitytoo.
Load bearingactivityisalsobeneficial forotherreasons,andithasbeenshowntoprevent
osteoporosis(Rogers,2012). While simplywalkingisenoughtogainthisbenefitforyourlower
body,youneed toliftweightstogetthe same bone buildingeffectsforyourupperbody.
In addition,resistance workoutscanalsogive yourmetabolismaboostforseveral hoursafter
your workoutiscomplete,addingtoyourweightlossresults. So,forall of these positive
features,womenneedtotake full advantage of the weightroomandthe powerful kettlebellas
well.
Why Train with a Kettlebell?
Fair question. The firsttime Isaw someone trainwithone,Ididn’treallygetit. Butthen,Iwas
invitedtoparticipate inaworkout,andthenI reallysaw justhow effective these littlegemscould
be in gettinginshape.

The kettlebell originatedinRussia,andunlessyou’ve beenlivinginacave in Afghanistan,have
beenacceptedbythe fitnesscommunitywithopenarms.
Let’sdiscussthe numerousadvantagestothe kettlebell training:
• Makes youstronger
• Muscular endurance
• Burns Fat
• Weightloss
• Buildleanmuscle
• Mental toughness
• Buildsa strongcore andsexyabs
• No gymmembershiprequired
• Workoutoutside orinside
Kettlebells Prepare You Life
Many of us have beenguiltyof trainingforaspecificevent. The military,upuntil recently
primarilytrainedforthe pushup,sit-upandthe 2mile run. What thisendedupcreatingwas a
bunchof menand womenwhomayhave had muscularendurance,butif youaskedthemto
move anyamount of weighttheywouldcollapse.
Move the clockaheadto 2013 and finallyGeneral Physical Preparedness
(GPP) hasmade itnot onlyinthe military,butmainstreamaswell. Essentiallythe shortanswer
on GPP isthat youbecome conditionedinordertodo work.
Exercise andliftswithweightrequire somebasicabilitiesinordertobe done successfully. GPP
will helpyoubuildthose. Thisiswhythe kettlebellissucha powerful tool inyourfitnessarsenal.
Justimplementingthe kettlebell swing,squat,andTurkish-getupwill getyouinthe bestshape of
your life,andyou’ll be stronger,leaner, andfitterthanyou’ve everthoughtpossible.

Whenyouthinkabout it,the humanbodyis onlyas useful asitscore. If youhave a weakcore,
youare weak. So throwout those ab gadgets,quitdoingcrunches,andstartworkingwiththe
kettlebell sothatyoucan be preparedforanythingthatlife throwsatyou.
Choosingthe RightKettlebell
Thisis a veryimportantdecisionwhenembarkinguponanykettlebell exercise program. Men
shouldbeginwitha35lb bell andwomenshouldstartwithan18lb kettlebell. Inthe beginning
these weightsshouldgetyouoff onthe right footandwhenthe workoutsare done withthe
properintensitytheyare plentyheavy.
The onlykettlebell youshouldconsiderare the one'sendorsedbyPavel. Check them out
here:
Safety First
I’ve mentionedthisbefore,butitisimportantthatyou consultyourphysicianbefore
implementinganyphysical fitnessprogram. Eventhoughthe kettlebellisrelatively“light”,if
done improperlyyoucansustaininjury. Itisalsoimportantthatyou warm-upproperlybefore
any of the workoutswhichare providedinthisbook. Take it slow inthe beginningand learnthe
basics.
Footwear
Whenusinga Kettlebell itisimportantthatyourfeetare flatand incontact withthe floorat all
times. Youshouldn’twear“running”shoeswiththe heel raised. Thiswillcause youtonot stand
properlyandpossiblycause injury. Youcan wearminimalistshoesorsimplygobarefoottosave a
fewbucks.
Practice MakesPerfect
I understandthatyouare eagerto begintraining,andIappreciate youfinallywanttoworkto
achieve the bodyyoudeserve. However,forthe firstweek,all Iwantyouto do isreview the
accompanyingvideos,andIreallywantyouto practice the kettlebellswing.
The swingisthe mostimportantmove thatevenI still practice,andI’mnotlookingforperfection,but
maintainproperformwhenexecutingthe movement.
In the nextchapteryouwill findmyrecommendedKettlebell workoutroutine.Thiscomes
complete withillustrationsandinstructionsforcompletingeachday’sworkout.

Kettlebell Workout Routine
Regardlessif you’ve usedakettlebellornot,make sure that youselecta weightyoucan safely
move withoutinjury. Kettlebellsare a veryeffective tool togetinshape,butneedtobe treated
withrespect. Thisworkoutworks,andafter8 weekswithaproperdietandrest,you will see
results. Ensure yougetyour physiciansapproval before startinganyexercise program.
The workoutis designedtobe done 4days perweek. IsuggestMon/TueswithWednesdayasa
restday and thenThursday/Friday. Obviously,life happens. Tryto stickto the planas bestas you
can.
BelowIgive youthe outline foreachworkoutfollowedbymore detailedinstructions.
Front Plank
Starting Position for Front Plank
BELLY TONIC

The startingpositionisonyour handsand kneeswiththe backflat. Contract the abdominal
muscles. Withoutrotatingthe trunkor saggingor archingthe spine,elevateyourself intothe
pushup positionwithyourweightonyourforearmsandtoes. Keep yourheaduplooking
forward. The goal isto holdthispositionfor60 seconds. If youcannot holdfor1 minute,then
repeatuntil 1 minute haselapsed. Continue tobreathe whenconductingthisexercise.
THE HIP FLEXOR STRETCH
Movement:
1. Start withleftknee onthe ground,andrightlegup withbotharms overhead.

2. Holdfor approximately10seconds.
3. Switchto the otherside andholdfor 10 seconds.
Note: Thiswarm-upexercise promotesstretchingoutthe core,hipflexors,back,quadriceps,
lats,and isjustan overall greatstretchto loosenup. Thisisperhapsthe bestoverall stretchyou
can do before anyphysical event.
PUSH-UP
I realize mostpeoplethinktheyknowhow toperformapush-up.
Movement:
1. Bendthe elbows,loweringyourbodyuntil yourupperarmsare parallel withthe ground.
2. Fullyextendyourarmssothat yourelbowsare “locked”out.
The keyis to fullyextendinthe uppositionwithyourarmslockedout.
Secondly,make sure thatwhenyouare in the downpositionyourarms are parallel tothe ground.
Don’tthinkfast here,dothemslowandcontrolledforfull effectof thismovement.
Variation: If you are unable toperforma push-upasillustrated,assume astance onyour
kneestoperformthemcorrectly. Thisisa natural progression.
KETTLEBELL SWING

Movement:
1. Squatdownwithyourbackstraightandliftupthe weight.Don’tconfusethiswithavertical
back, simplykeepitstraight.Don’troundyourback.
2. Squatup and standerectwithyour shouldersback.
3. Thinksitback rather thandipdown.
4. Ensure that your hips are extended as well as your knees at the top with your body in a
straightline.
5. For the Russianstyle swingillustratedhere the bellshouldnevergoabove parallel.
6. Ensure thatyouare eitherbarefootorwearingaminimalistshoesothatyouare flatfooted.
Precautions: Work withlightweightinitiallyuntil youcanperformthe movementcorrectly.
TURKISH GET-UP

Movement:
1. Use bothof yourhandswhile inafetal positiontoliftthe kettlebellfromthe groundatthe
start of the movementandatthe completionof the movement.
2. Nextyouwanttosetthe footandhand. Notice thatthe armonthe kettlebell side isvertical
with a straight wrist. The knee on the side of the kettlebell is bent to prepare you for
eventuallystandingup. Both the lats and your core are engagedandready for work. The
arm opposite the kettlebellispositioned45degreesandyouropposite legisstraight.
3. Lock your elbowandkeepitlockedforthe durationof the movement.
4. Keepyourshoulderina“packed”positionatall timesduringthe movement.
5. Get up smoothlyandslowlyandconcentrate oneachposition.
6. Thisis notan exercise performedrapidly.

Precaution: Thislooksdeceivinglyeasy. Use a verylightweight(5lbs) orevenasneakeruntil
youhit eachposition. InmyHardstyle Kettlebell Certificationcourse,we usedthe sneaker. I
highlysuggestthe sneaker.
Deadlift
Movement:
1. Straddle the bell withyourfeetalittle widerthanshoulder-width.
2. Squat down with arms extended downward between your legsand grab the bell’s handle
withbothhands.

3. Ensure that yourshouldersare overthe bell andkeepyourback straight.
4. Pull the bell off the floorbyextendingyourhipsandkneesensuringyourchestisup.
5. Lowerthe bell while squattingdownandkeepingyourbacktauntwitha vertical back.
Precaution: Ensure youdo notround yourback. Ensure you can do an air squatwithno
weightproperlybefore addinganyweight.
SNATCH
Movement:

1. Beginwiththe RussianStyle swing.
2. Catch the bell softlywithout“banging”the bell onyourwrist.
3. You can do thisby “punching”tothe top of the movement.
4. Whenyoulock outat the top,your arm shouldbe level withyourhead.
5. Lowerthe bell downtocomplete aswingand repeatasneeded.
Precaution: Keepbackstraight,workwitha weightyoucan safelycontrol.
Learning the Rack: I was shownthisbya trainerabout5 yearsago whenIfirststarted
usingkettlebells. Isuggestyoupractice thisso youlearnthe movement. Itwill helpwiththe Rack
and the Clean.
Movement:
1. Pickup the bell with1 hand
2. Use your2nd hand to getthe bell intoposition
3. Nowyouare in the rack positionorwhere the cleanendsup
4. Drop the bell downbymovingyourhipsbackwardsand“sittingdown”
5. The bell is moving completely vertically down by moving your hips back and not pushing
the bell forward

Precaution: Keepyourback straight,use a weightthatislighteruntil youlearnthe
movement.
THE RACK

Movement:
1. Standover the kettlebells. Take a deepbreathandholdand pull backbetweenlegs.
2. As the kettlebells come back (breathe in), bend slightly at the knees, pushing your hips
backwardsallowingthe kettlebellstopassbetweenyourlegs. Ensure backisstraight.
3. Using your glutes like a rubber band, open your hipsand propel the bell forward. As you
drive through with your hips(breathe out) until you come to a triple extension. The bells
shouldlandbetweenyourarmsand forearms,withelbow tuckedthroughoutmove.
4. Your bellsare nowina rackedposition.
Precaution: Ensure yourback isstraight,and selectaweightthatis withinyourabilityto
safelyliftthe weight.
Double Kettlebell FrontSquat

Movement:
1. Beginwiththe bellsinthe rackedposition.
2. Sethandlesjustabove yourcollarbone.
3. Have your feeta little widerthanshoulder-widthapart.
4. Inhale asyou sitdownwhile keepingyourbackstraight.
5. Exhale onthe way upand stand tall.
Precautions: Do not roundyourback. Ensure your back isstraight. Selecta weightyoucan
safelymove.
CLEAN

Movement:
1. Straddle the bell withyourfeetalittle more thanshoulderwidthapart.
2. Your elbowshouldbe partof your torso.
3. Your hipswill doall of the work.
4. Make the bell travel ina straightline;whichisthe shortestdistance between2objects.

5. Do not dipyourkneeswhenreceivingor“racking”the bell.
6. Avoidbangingyourwristor forearm.
Precautions: Back straight,choose a weightthatyoucan work withsafely.
Press
Movement:

1. Standwithyour feetslightlywiderthanshoulderwidth.
2. Take the bell fromthe rack or cleanitfrom the floorandpositioninfrontof chestwiththe
bell againstthe outside of yourarm.
3. Pressthe bell upuntil yourarm isfullyextendedoverhead.
4. Lowerto the front of your chest.
Precaution: Ensure that youare utilizingaweightthatwill enable youperformthe move
properly.
Overheador Waiters Walk

Movement:
1. Beginwiththe bell inthe pressoutposition.
2. Ensure that yourshoulderandelbow are ina “locked”position.
3. Beginwalking.
Precautions: Make sure youhave a clearpath (obviously),selectyourweightcarefully
Suitcase Carry
Movement:

1. Pickup the bell asyou wouldasuitcase deadliftbefore carrying.
2. Keepthe shoulderslevelandcore tightwithnocompensationfromone side toanother.
3. A heavierweightmaybe requiredtoreachthe desiredeffect.
Precautions: Ensure youyour back isstraightand not roundedwhenpickinguporsetting
downthe weight. Asalways,selectaweightyoucanmove safely.
Rack Walk
Movement:
1. Beginwiththe bellsinthe rackedposition.
2. Ensure that the handlesare above yourcollarbones.
3. Keepthe bellsnexttoyourbicep.
4. Do not letthe bellsdrooporsag.
5. Start walking.
Precautions: Ensure yourwalkingpathisfree of obstaclesandselecta weightyoucan safely
move with.

Goblet Squat
Movement:
1. Grab the bell bythe horns.
2. Feetshoulderwidthapartora little more thanshoulderwidthapart.
3. Pull yourself down.
4. Keepyourchestup while keepingyourbackas straightas possible.
5. Elbowscome inside yourkneeswiththe weightonyourheelsandnottoes.
6. Standstraightup.
Precautions: Do no roundthe back and selectaweightappropriate foryourabilities.

Single Arm Deadlift
Movement:
1. Performedlikedeadliftbutwithweighttoyourside.
2. Bell will be evenwithyourankle.
3. Bendat the waistandkneeswhile yourbackisstraight.
4. Standstraightup withoutcompensatingforthe side withnoweight.
5. Standstraightup.

Precautions: Back mustbe straightand notrounded. Selectaweightforyourabilitiesin
orderto liftsafely.
Farmers Walk
Movement:
Performedlikeastandarddeadliftbutwith2bellsatyour side.Use heavier
weightssothe movementischallenging.Beginwalkingforthe prescribedtime.

Precautions: Do not roundyourback and alwaysselectaweightyoucan safelymove.
Hand toHand Swing
Movement:
1. Beginwithregularswingexceptnow youwillrelease the bellatthe topof the swing.
2. Grab the bell withyourotherhand.
3. Move witha purpose.
Precautions: If the bell istoofar forwardwhenyougo to grab itletit go andreset. Choose a
weightthatyoucan safelymove.
Hand toHand Snatch

Movement:
1. Beginthe movementbydoingthe snatchwitha swing.
2. Move the bell backdownwiththe same hand.
3. Swingthe bell backup andreceive the bell withthe otherhand.
4. Move the bell backdownandbeginthe transitionasrequired.
Precautions: Ensure youdo not roundyour backand selecta weightthatyoucan safely
move.

Month 1
Day 1
TGU- 3 eachside alternating
Overheadkbwalk:30 secondseachside
KB deadlift4x5choose weight,focusonhinge andlockout
Swingladders- 3bellsof differentsizes,8repseach x4
Suitcase carry- 3 setsof:30 heavierbell
Single armdeadlift4x5eacharm
Single armswings- 4x8each side
Plank5x: 30
Detailed Explanation:
TGU-3 ea. Side alternating. Here you wantto focuson hittingeachpositioninthe
move. Do the leftside thenrightside until youdoatotal of 6 TGU. Work witha weightyoucan
safelyhandle. Thisisnota move thatis done fast,butrather an intentionalmovement. There is
nothingwrongwithusingevensomethingaslightasyoursneakerforthe first2 weeks,tolearn
the movement.
O/H KB Walk 30 seconds each side. Choose yourweightcarefullyhere. Youare
goingto move withthe weightoverheadfora total of 30 seconds. Ensure thatyoulock that arm
whichisoverhead. Walknormally.
Kettlebell Dead Lift 4 x 5.Choose an appropriate weight,focusonthe hinge and
lockout. Whenitis written4 x 5 you will do4 setsof 5. There is nopre-determinedrestperiod
here. If you choose a weightthatisn’ttoolightor too heavy,you’ll mostlikelyonlyneedtorest1
minute.
Swing Ladders-3 bells of different sizes, 8 Reps x 4. If youare justbeginning
to use kettlebells,startlight. Formena 35# bell isprobablythe max and womena25# bell. Start

withthe lightestweightdo8 two handedswings,thenmove tothe middleweightanddo8 two
handedswings,andthenmove tothe heaviestweightanddo8 twohandedswings. Youwill then
restand do it again3 more times.
Suitcase Carry: 3 sets of 30 seconds. I woulduse mynon-dominate handfirst,
thendominant,thennon-dominate. If youneedtorest, simplysetthe weightdown,restand
resume.
Single Arm Deadlift 4 x 5 each arm. Focus on notcompensatingwiththe armthat
isnot pickingthe weightup. Ensure yourback isstraight. Do 5 repson one arm, then5 repswith
the otherarm. Restrequiredamount,andrepeat3 additional times. Choose achallengingweight
here.
Single Arm Swings 4 x 8 each side. Start witheitherarm, 8 withone arm, 8 with
the otherarm, rest as neededanddo3 more times. Ensure youselecta weightyoucan safely
move.
Plank 5 x :30 seconds. Chancesare youwon’tbe able to holdthe plankfor 30 seconds.
That’s ok,if youcan onlydo10 seconds,restdo 10
Day 2
TGU- pause ineach positionfor5 seconds,2 eachside
2 handswings5x10
Hip flexorstretch
1 handswing8L and8 R
6 gobletsquats
Repeat1 hand swingsandgobletsx4
Hand to handswings
Do 20 swings,gointo:30 plankrepeatx4
Farmerswalk4 setsof:30 to: 45 seconds

Turkish Get-Up Pause in ea. Position 5 seconds, 2 ea. Side. Here youwill
pause on yourforearm,palm,knee,and instanding,anddothe same on the way down. Focuson
reallyfeelingeachposition. Ensure youare selectingalightweight. There isnothingwrongwith
usingevensomethingaslightasyour sneakerforthe first2 weeks,tolearnthe movement.
2 Hand Swings 5 x 10. You will do10 repetitionswithaweightyoucansafelyhandle.
Restfor a short time,thendothis4 more times.
Hip Flexor Stretch. Reallytake time tostretcheachside. Focuson the entire bodyhere.
1 Hand Swing 8L & 8R/6 Goblet Squats. You will do8 swingswithyourlefthand,
then8 withyourrighthand,and withsame weightmove rightintodoing6 gobletsquats. Rest
for lessthana minute andrepeat3 more times.
Do 20 hand to hand swings, then 30 seconds in the plank. Ensure that
you’ve practicedthismovementbeforedoingitforthe firsttime. If youare doingthisinyour
house,make sure there isnothingthatcan be brokenisin the way. If the bell getsawayfrom
you,letit go,and start over. Once you do 20 handto hand swings,youwill immediatelydo30
secondsinthe plankand immediatelycommence withthe 20 handto hand swings. Youwill do
thisfor a total of 4 rounds.
Farmers Walk-4 sets of 30 seconds to 45 seconds. Choose aheavyenough
weightsoitis challenging,butnotso heavyyouhave toset itdownafter15 seconds. Once you
hitbetween30 and45 seconds,setthe weightdown,recover,andrepeat3more times.
Day 3
TGU to the standingposition,walkfor:30 secondsthencome down,repeatonwaydown
KB deadlift- 4x5
KB swings30/30 for 10 minutes
Gobletsquat6 reps,at the bottomof the 6th rep curl the kb6 timesbythe horns,repeat4 times
30/30 1 arm swings.SwingLthenrestfor: 30, repeatfor 8 minutes
Hip flexorstretch

Turkish Get-Up Standing Position Walk 30 seconds then come down,
repeat for other arm. Do a Turkishget-up,thenwalkfor30 seconds,stop,come down,
switcharms,and repeat.
Kettlebell Deadlift 4 x 5. Do 5 Repetitionswithaweightthatisn’tlight,butnottoo
heavythat youcannot complete 4sets. Once you do5 reps,restfor approximately1minute,and
thendo 3 more times. Ensure thatyour backis straight,andbreathe inon the way down,andout
on the wayup.
Kettlebell Swings 30/30 for 10 minutes. You will do30 secondsof 2 arm swings,
restfor 30 secondsanddo thisfor a total of 10 minutes.
Goblet Squat 6 Reps, @ bottom of the 6th
Rep, curl the kettlebell 6x by
the horns. Repeat 4x. Soyou will do6 gobletsquats,sitinthe squat,thendo 6 bicep
curlswiththe bell. Do thisfor3 more times. Don’tbe too aggressive withthe weighthere.
Selectaweightthatyou can curl vs.a weightthatyoucan do a gobletsquatwith.
Hip Flexor Stretch. Reallyfocusona solidtotal bodystretchhere. Tryto accumulate 20
secondsoneach side. Ilove thisstretch!
Day 4
TGU, alternate eachside fora total of 10 minutes
10 2 handedswings
8R and8L 1 arm swings
10 gobletsquats
20 hand to handswings
:30 overheadwalkL/R
:30 suitcase carry L/R
Repeat4-6 timesabove fortime

Turkish Get-Up, Alt ea. Side for a total of 10 minutes. Be careful withweight
selectionhere asyouwill continuouslybe movingarmto arm and doingthe getup. Do not focus
on speed. Feel eachstepinordertoperformthismovementcorrectly.
10 two handed Swings
8R & 8L 1 Arm Swings
10 Goblet Squats
20 Hand to Hand Swings
30 second overhead walk L/R
30 second suitcase carry L/R
Repeat 4-6 times for time
The goal on thisdayis to move fromexercise toexercise withoutresting. Once youcomplete on
round,thenrest,recharge,andset a goal to complete 4 to 6 rounds.
Month 2
Day 1
TGU- use a heavierbell if possible
6 total,3 per side alternating
1 swing,1 snatch intooverheadwalkfor:15
Repeatabove x5
Gobletsquat- pause at bottompositionfor:5 thencome up.5x5
Kb rack walks
http://www.youtube.com/watch?v=dLu2NS2-c-w
5 setsof :30

Turkish Get-Up Use a heavierbell if possible. Doingatotal of 6, 3 each side alternating.
Nowthat you’ve beendoingthe programfora month,youshouldbe able todo more weight.
Obviously,selectaweightthatissafe for yourability.
1 Swing, 1 Snatch into Overhead Walk for 15 Seconds
2 Swings, 2 Snatches into Overhead Walk for 15 Seconds
Repeat above for a total of 5 times
Here is howthe workoutworks:You will doa swing,asnatch, walkfor15 seconds,thendothis
through4 swings/snatchesthenrestasneeded,anddo4 more times. Keepthe restperiodas
short as possible. Reallypushyourself here.
Goblet Squat-Pause at Bottom position for 5 seconds then come up 5 x
5. Here youwill do1 gobletsquat,sitat the bottompositionfor5 seconds,come upand do this
for 5 times. Restas needed,andthendo4 more times.
Kettlebell Rack Walks 5 sets of 30 seconds: Rack the weight,and simplywalkfor
30 seconds. Keeprestshort,thendo4 more times.
Day 2
TGU 8 minutestotal,alternate eachside
Cleanandpress5x5
Double kbfrontsquat 5x5
Push-up4 setsof perfectform
20 swings,20 hand to handswings,:30 rack walk.repeatx4
DetailedExplanation:
Turkish Get-Up 8 minutes total, Alternating each side. Just a reminderhere,
don’tfocuson speed,focusonmovementthroughoutthe Get-up. A slightlyheavierweight that
youcan safelyhandle will cause yourcore toget some extrawork!

Clean & Press 5 x 5. Do a Clean,thenpressitand do thisfor5 repetitions,rest,thendo4
more times. Youwill be able tocleanmuch more than youcan press. Base the weight off of your
presshere onthismovement.
Double Kettlebell Front Squat 5 x 5. Ensure yourack the weight,keepyourback
straight,do5 repsrest and do4 more times. Choose yourweightwisely.
Push-Ups 4 sets of perfect form. Thisis trulya testof yourmental strength. Doas
manypush-upsasyou can withperfectform, rest,anddo 3 more times. Recordthe numberof
push-ups,sothe next3 weeksyouwill know if youare progressing. Focusonform here NOT
speed. Reallypushyourself here.
20 Swings, 20 Hand to Hand Swings, 30 seconds Rack Walk,
repeat 4x. You shouldtryto use the same weightforthis. Sodo 20 two handedswings,then
20 hand to handswings,andlastlyrack walkfor30 seconds,restas neededanddo3 more times.
Try to keepthe restperiodshort.
Day 3
Overheadwalk4x :30 eacharm suitcase carry4x:30
each arm
10 1 arm swingsL/R
10 snatchesL/R
20 hand to handsnatches
repeatx4
2 handswings,8 minutestotal 40/20
DetailedExplanation:
Overhead Walk 4 x 30 seconds each arm
Suitcase Carry 4 x 30 seconds each arm
10 1 Arm Swings Left then Right
10 Snatches Left then Right
20 Hand to Hand Snatches
Repeat 4x

Move fromexercise toexercise withoutresting. Youshouldknow how todo handto hand
snatchesbefore attemptinghere. Afteraroundis completed,restforashort period,catchyour
breath,and do3 more times. Reallypushyourself here!
Then:
2 Hand Swings @ 40/20, 8 minutes total. A real test here,do40 secondsof 2
handedswings,rest20 secondsanddo a total of 8 times.
Day 4
1 TGU eacharm
20 2 handedswings
10 R and 10L 1 arm swings
8 gobletsquats
8L and 8R snatches
2 TGU eacharm
Rack walks:30
Repeat4-6 timesfortime.
1 Turkish Get-Up each Arm. Challenge yourself here!
20 2 Handed Swings
10 Right and 10 Left 1 Arm swings
8 Goblet Squats
8 Left & 8 Right Snatches
2 Turkish Get-Ups Each Arm
Rack Walks 30 seconds
Repeat 4-6 times for time.
Notes: The Get-upsare not to be done fast. Feel eachposition. Move fromexercise to
exercise withaweightthatischallenging,restandaimfor4 to 6 sets.
If you’ve completed 8weeksof the trainingprogram, youcan always,startback at week1 and do
another8 weeks. Youcan addmore weight,shortenyourrestperiods. Iwill be devisingmore
intense kettlebell workoutsinthe future.

Chapter 5: Living the Healthy Lifestyle
Once you have reachedyourtargetweight,you’ll wanttoknow how tomaintainitso youdon’t
put all that hardwork to waste!Educatingyourself aheadof time will helpyouwhenyouare at
the pointwhere youhave attainedyourweightlossgoal.Youwouldn’twanttoruinthe
celebrationyouwillwanttohave,andyou of course want to continue onwithyournewfound
healthylifestyle.
Don’t skip any meals! Remember,yourbody’smetabolismwill take thisasasignal that
your bodyisstarvingand will begintostore fatforreserves.Make sure youkeepupwitheating
your meals,scheduledoutasyouhave been.Besides,if youskipameal at one pointinthe day, it
couldmeanyou overeatlateronwhenyouare just sohungry.
Keep eating a variety of foods. This will helpyoutokeepgettingall the nutrientsand
vitaminsyourbodyneedstostayworkingproperly.Itwill keepyoufeelinghealthy,energizedand
protectyour bodyby keepingithealthy.Youcaninclude choicesfromwhole grains,fruits,
vegetablesandleanproteins.
Keep up the exercising! Don’t getlazyand slackoff on your exercise routine now.You
have gainedthe knowledge of whatkindof a workoutisrightfor you,and probablyhow to
change it up everyonce ina while aswell if youhadinstructionfromapersonal trainer.
Changingupyour routine isa greatideato keepyoufromgettingbored,andto keepyourbody
guessing.Aslongasyouare alwayscombiningyourcardioandstrengthtraining,youwill continue
to stay fitandfeel strongandhealthy,all while protectingyourselffurtherfromillnessescoupled
withyourhealthydiet.
Adjust your daily caloric intake. Many people wonderif theyshouldincreasetheir
dailycaloricintake rightaway.It isprobablyadvisable todoso,butdo so gradually.
Try startingwithjust250 caloriesmore a day.Aftera week,weigh yourself.You’ll probablystill
have lostsome more weight.If thisisthe case,add another250 calories,thenweightyourself a
weekafterthat.
Repeatthese stepsuntil yousee thatyourweighthasremainedthe same whenyouweigh
yourself forthe week.If yougainedabit,take awaysome calories,100 at a time,until your
weightevensoutandremainsthe same fromweektoweek.

Keep drinking that water! Don’t forgettohave at leasteightglassesof wateraday to
keepyourbodyworkingwell.Wateraidesindigestion,increasesyourenergyandhelpsridyour
bodyof toxinsnaturally.Plus,youwillstayhydratedandhealthy.
Keep eating frequently. Eatingfive tosix small mealsaday as you have probablyalready
learnedtodo isa good thingto continue doing,asthiskeepsyourmetabolismup,andkeepsyou
feelingsatisfied.
It isimportantto continue thisaswell because youdon’twanttofall intothe trap of increasing
your portionsizesagainif thiswasa problembefore.Youwillthrow yourself all the waybackto
square one eventually.Inthe veryleast,youwill gainabunchof the weightbackyou workedso
hard to shed.
Don’t let the junk food back in. Now that you’ve developedyourhealthyhabits,why
ruinit bygoingback to your oldwaysand eatingjunkfood?Youhave discoveredplentyof
delicioustastestosatisfyall yourcravingswithhealthyfoods.Keepyourintake of fruitsand
vegetablesupto several servingsaday,preferably6-8.
Take your daily vitamins. Remembertokeeptakingyourdailyvitaminsaswell.By
doingthisyouwill helpassure thatyouacquire all the vitaminsyouneedeachdayandit will help
youto maintainyourhealthy weightaswell.
The Secrets of Staying Healthy
Everybodywantstolive longandhealthylives;nobodywantstocounton gettinganysevere
diseases.Althoughwe can’tpredictorpreventeverysituation,there are waystohelpprotect
ourselvesthatcanmake our livesmore full andhealthyoverall.
Prevention and early detection is the first thing you should consider.
Most people dreadgoingfora yearlyphysical,oreventhe dentistcleaningeverysix months.But
havinggooddoctors andkeepingthese appointmentsinyourlife willhelpyoutostayhealthy
because youdoctorcan detectthingsthatyoucan’t on yourown.
Knowingyourfamilyhistoryisalsoimportantbecauseif there isanyhistoryof heartdisease or
cancers inyour familyyourdoctorcan keepanyeye outfor symptomsanddo testingonyou
regularly.
Love the people you are with. Make sure andspendtime withthe oneswhosurround
youdailysuch as yourspouse,children,otherfamilymembers,friendsandco-workers.Enjoythe

time youspendwithotherpeople,plusmaintainhealthyfriendships.These relationshipsare
neededtomake youfeel fulfilledinlife.
Get eight hours of sleep. Althoughmanypeoplefindthisone difficulttodobecause of
howbusywe can getin ourlives,itreallyisveryimportanttoleadingahappyandhealthylife.
Find something you are good at. All of us have timeswhere we needtobe doing
somethingwe reallyenjoy,andmostof these are thingsthatwe excel at.Thisis usually
somethingthatmakesusfeel goodinside aswell,andcanevenbe soothingandstressrelieving.
Manage your stress – don’t ignore it! Everyone hasstressorsof some kind,anditis
importantthatwe handle ourstresssothat it doesnotget outof handand consume us.
Whenyouare riddledwithworryandstressitcan literallymake yousickinmanydifferentways.
Dailywalkscan helpclearyourhead,andmake sure thatyou are notover-fillingyouragendafor
each dayor lettingother’sschedulesdictate yourday.
Find balance in your life. Don’t try to take on toomany projectsatwork or letwork
consume you.Finda balance soyou are still able toenjoyall the otherthingsaroundyoulike your
hobbiesandyourfriendsandfamily.
Althoughfinancialtimescanbe tough,itisstill soveryimportantto findtime tospendat least
withyourfamily,the onesyouare workingsohard to keepsafe andprovidedfor.
The Advantages of Staying Healthy
The benefitsof stayinghealthyare boundless.Itdoesn’tjustmeanthatyouare happywiththe
wayyou lookandcan fitintothat newoutfit.Beinghealthyhastodo withyourwhole physical,
mental andsocial wellbeing.
Your Physical Health: Keepingyourself physicallyhealthycan helpyouall around.Not
onlycan it helpyoutotake part indailyactivitiessuchasbeingable towalk,move andbend,but
it allowsyoutobe physicallyable totake care of yourlovedonesaroundyouwhodependon
you.
It can be financiallybeneficialif youavoiddiseasesthatwere preventable andthatwouldbe very
costly.

Your Mental Health: If youdo not have a goodmental health,yourphysical healthwill
alsobe affected.Manypeople don’trealizejusthow importanttheirmentalhealthis totheir
overall well-being.If youallowyourself tobe over-stressedorforthat stressto rule yourlife,it
can make you sick.
Stresscan raise your bloodpressure whichincreasesyourriskof aheart attack or stroke.You
needtodeal withyourstressin positive wayslike throughexercise,meditationortherapy.Don’t
deal withstressbythingsthat can damage youroverall healthlike smoking,drinkingoreating
unhealthyfoods.
Disease Prevention: Makingsure you are eatinga healthydiet isvital toyour overall
healthandstayinghealthy.The foodsyouchoose toeatcan have a directimpacton yourhealth.
Phytochemicalsare importantforyourhealthandcouldpreventthingslike heartdisease,specific
typesof cancer, diabetesandhighbloodpressure.Theyare foundonlyfoundincertainfoodslike
berries,spinach,olivesandkale.Eata low-fatdietfull of lotsof fruitsandvegetablespluswhole
grainsto helpprotectyourcardiovascularhealth.
Long Life: Strivingtolive a healthylifestyle canbe abig factor of you beingable tolive along
and healthylife.Althoughyoucan’tpreventall healthproblemsandsome of themare out of
your control,a lotof the mostsignificantonesyoucanhelptoavoidby livinghealthy.
Withthe leadingcausesof deathbeingchronicdiseasessuchasdiabetes,heartdisease,stroke
and cancer,havinglifestyle choicesthatinclude controllingthe foodsyoueatisimportant.
Keepingyourweightatahealthylevel,how muchyouexercise andhow youdeal withthe
stressorsinyourlife canhave a huge impacton keepingthesediseasesatbay.
Livinga healthylifestyle canalsoimprove yourmoodandgive yougreaterself-esteemand
mental focus.Youwill be stronger,have ahigherstamina andyou will be able togeta better
night’ssleep.
Otherbenefitsof ahealthylifestyle includeimproveddigestionandalowerbloodpressure.
Keepingyourself healthycanalsohelpease oreliminate backproblemsandbackpainplus
improve yourposture,enhance coordinationandbalance,andloweryourrestingheartrate.

Chapter 6: The Best Diet Supplements
What to Look For
If you are wantingtotake the nextstepinyourphysique developmentorif youare interestedin
the bestdietsupplementsandcuttingedge antiagingsupplementation,itis importanttofinda
companythat not onlycan yourelyon,but one that can be trustedto give youthe qualitythat
youare payingfor.
I am sure we are all too familiarwiththe uncomfortable experience invitaminshopswherewe
were pushedtobuysupplementsthatneverhelpedus.ThisiswhyIdecidedtobecome a
Prograde Nutrition partner.
Purchasing supplements that may help propel you towards your fitness goals is
a serious decision and one that I have found Prograde to take serious as well.
Why Did Prograde Begin to Sell Supplements?
Prograde wasstartedin response tothe poorbusinesspracticesthatare so rampant acrossthe
internetandreal worldvitaminshops.Atthese online storesandretailsvitaminstores,itseems
as thougheveryone wantsourmoney,buttheyrefuse togive us the qualitythatwe are paying
for.
The main problemwithbuyingwhatmanypushysalespeople call the "bestdietsupplements"is
that manyof the ingredientsare notas pure as theycouldbe.
This not only wastes your money, but wastes precious time that could have
been used towards your goals.
Excellent Business Ethics and Real Research
Most of whatyou buyfroma supplementstore isusuallybackedbypseudoresearch,whichis
nothingmore thandisguisedsalescopytohype youupto purchase theirproducts.
Afterreadinghundredsof productlabelsandtheirsalescopy,(whichwassupposedtobe
"research"),Iknewthatthere had tobe somethingdifferent.Somethingbetter,withreal people
whowere interestedinhelpingme findthe bestdietsupplements,multivitaminsandother
healthrelatedproductsthatmayhelpme getthe benefitsthatIwas lookingfor.
What impressedme the mostaboutPrograde isthe fact that before theybegan, theyhiredatop
notch nutritionisttohelpdesigntheirproductline.Infact,theyonlyallow qualifiedhealth
professionalsandpersonal trainerstorecommendtheirproducts.

Thisis a verydifferentfromwhatwe see onthe internetwithproductswithfake reviewspushing
youtowardsproducts that are onlydesignedtomake the sellerrich.
Thishas to be the mostfrustratingexperienceof goingtoa run-of-themill vitaminshop.
Another Reason I Use Prograde
Prograde's"ZeroRisk"policyalso allowsme totry any one of theirproductsand theygive me a
full 60 days to evaluate theirproductriskfree.Ihave foundthiscompanytobe a great source for
qualitymultivitaminsforbothmenandwomen.
It isa sadfact that our qualityfoodsourcesare on a fastdecline.Inordertoensure optimal
healthandvitality,whichisimperativetoenjoylife,we mustfindagoodsource that not onlycan
we trust,but one that alsostandsbehindtheirword.
Neverinhistoryhasitbeenso importanttosupplementtoensure optimal health.If youare as
interestedinyourhealthasmuchas I am, youwill rememberthe daywhenyoufirstheardthe
name "Prograde".
Daily Vitamin Supplements: Why You Need Them
We all wantto lookour best.Thisiswhydailyvitaminsupplementsmaybe the solution.The
truth is,if youonlyrelyon foodfromthe grocery store to supplyall of yourdailynutrientsthen
youare sellingyourself short.Thisisahard pill toswallow formanybutit's true.
Also,if youwantto burn the maximumamountof fatas possible itisimportanttoadddaily
vitaminsupplementstoyourdietsoyou can getthe upperhandand reachyour goalsfaster.
In thisarticle we will addressbothmenandwomeninaseparate sectionsoyoutoo can be
deliveredfromthe syntheticgrocerystore dailyvitaminsupplementsthatdonothingbutpass
throughyour systemwhile offeringzerobenefitinthe process,muchlessgivingyouanedge on
fat loss.
For WomenOnly:Why YouNeed VitaminsEVERY Day
The truth is,there are veryfewnatural vitaminssupplementsthatare specificallyformulatedfor
a woman.Womenhave veryspecificneedsanddesiresandfindingdailyvitaminsupplements
that can addressthese hasbeena bigchallenge untilnow.

A vitaminthatcan helpsupportyourunique hormone balance aswellas
increase energylevelsandboostyourmoodisliterallylikeadiamondin
the rough.
If you are a womanwhois consciousaboutboththe way youlookand
howyou feel,thenyouknow itisof the utmostimportance tosupply
your bodywithdailyvitaminsthroughouteveryphase of yourlife.
In fact,if you're notgettingall of your fruits andvegetablesonadaily
basisyoucouldface some veryserioushealthconcernsasyouage.
Stresshas become toocommoninour societyandnow the needto
bringpeace and balance backintoyour life throughdailyvitamin
supplementsisnowareality.
You can forgetgettinganupsetstomachwhentakingthisnew breedof vitaminbecause itisnot
syntheticlike 99%of what youfindbothinonline andofflinestores.
Did you know…
That if you are not eatingat least10 servingsof fruitsandvegetablesperdaythatyou are
deprivingyourbody?Thiswhysupplementationhasbecome sopopular,because itisalmost
impossible withourschedulestomake sure thatwe eat andget the nutrientswe needaday-to-
day basis.
Andfinally,avitaminthathasbeendesignedforawomanshouldalsohelpyoutoreplenishthe
nutrientsthatyoulostwhile trainingaswell ashelpyoutoincinerate yourfatsoyou become
lean.Thisvitaminshouldalsoprovideyouwiththe special nutrientsyouneedeveryday
regardless if youtrainthat dayor not.
It wouldtake a world-classnutritionisttodevelopsuchavitamin.Aspartnerof Prograde
Nutrition,Ihappentoknowthe vitamin.
Clickhere tosee what VitaminsshopsDON'Twantyouto know.
For Men Only: Keep Confidence Close By!
Men alsohave unique issuesandthese needtobe addressedthroughdailyvitaminsupplements
because men,like womenalsoface achallenge ingettingall of the nutrientstheyneedonaday-
to-daybasis.

Because of the hormone testosterone,menface uniqueissuessuchascombatingprostate and
urinaryhealth,bothof whichcan turn intoserioushealthproblemsif preventativemeasuresare
not takenfar inadvance.
For a man, itis importanttolookgood"naked"so yourconfidence alwaysstayatpeak
levels.(Mendonotgetas muchsocial proof as womenandso it isimportantfora manto lookhis
bestat all timesto keephisconfidence levelsincheck).
Dailyvitaminsupplementsthatcanprovide youwiththe keyingredientsthatyouneedto
increase yourmetabolismsoyoucan burn fatat a fasterrate and get that six packfasteris a
benefitthatisclearlynonexistentinalmosteverymultivitaminsupplementthatyoufindonthe
markettoday.
Gettingthe correct fattyacids,vitamins,enzymesandaminoacidsliterallyhappensonce inablue
moon,especiallywhenyou're tryingtoeatenoughall daytosupply
your bodywithwhatitneeds.Thisiswhyas a Prograde Nutrition
partnerI wantedto share thisinformationwithyou.
Liquid Weight Loss Diets?
Why Not a Meal Replacement
Instead?
If you are havingproblemslosingfat,liquidweightlossdiets,wouldn’t
be my firstrecommendation,and
quite franklyitismore likelythatyouare not eatingenough.Not
eatingenough?Yes,thisconfusesmanypeople because theythink
that lesscaloriesequalsweightloss.
However,theyare onlypartiallycorrect.Eatinglessworksfora periodof 10 to 14 daysuntil your
body"figuresout"whatyou're tryingto do.This iswhysome folkswill “cycle”theircaloriesevery
7 to 14 days.But, we’ll save thatforanotherdiscussion.
Afterthistime,homeostasiskicksinandyourbodywill downregulate its metabolismsoyouwill
burn lesscalories.Thisisalsoknownasthe yo-yodietingsyndrome because,withthese type of
dietscomesa backlashof weightgain.

Do thisenoughtimesandyouendup wreckingyourmetabolismwhichwill take youevenfurther
away fromyourweightlossgoals.Ineffortstolose weightmanyhave alsoturnedtoa justa
liquidweightlossdiet,butthisisnotsomethingIwouldsuggestoradvocate.
Why? Is There an Answer?
Yes.As a Prograde Nutritionpartner,Iwantto share withyoua great meal replacementproduct.
You see,balance isneededinordertoenjoyaleanphysique.Insteadof a“liquidweightloss
diet,”whynotenjoya healthymeal replacementinbetweenmeals?Whyisthisimportant?
Because losingweightisall aboutrampingupyourmetabolism.
In short,thismeanseatingenoughfoodsoyourbodyis constantlyworkingall dayinorderto
digestthe amountof foodthat you're feedingit.Besides,couldyouimagine livingona liquid
weightlossdietforeverysinglemeal?Unlessmyjaw waswiredshut,give me real food.
This may turn your body into a calorie burning machine.
Now, This Is Where The Balance Comes In
Simplyeatingsix mealsadayat a fast foodrestaurantwill notgetyouthe resultsthatyou are
lookingfor.Fastfoodcontainstoomany emptycalories(calorierich/nutrientpoor) andfartoo
much saturatedfatthat will cause more harmthan good.
In orderto lose fatand keepthe fatoff,it isimportanttoeat 5 to 6 small healthymealsperday
so youcan you utilize the thermicaffectthe food,whichsimplymeansthatyourbodyischurning
and workingeverytime youeat,whichinturnsraisesyourmetabolicrate whenyouare not
eating.
Once your metabolicrate increases,lookout,because youmaylose some of thatunwantedfat!A
liquidweightlossdietwill mostlikelynotleadtothese same results.
Which Meal Replacement Shake?
Firstand foremost,taste isimportant.Havingtodrinksomethingthatissimplyunpleasantwill
reduce anyone'scompliance regardlessof how muchproteinandvitaminsitcontains.Granted,
there are those whowill drinkanything,butIam not one of those people.
So,it has to taste good,or I will notlookforwardto it.Why notlookfor a meal replacement
shake insteadof a liquidweightlossdietsupplement?There are some keythingsthat every
supplementshouldcontain.

Protein. Between 30-40 grams.
Check.
Too much proteinandyourbodyis unable toabsorbit.Too little
proteinandthenyoulose the effectthatyou're lookingfor.Saying
this,whenchoosingasupplementyou're goingtoneedrightator little
underof protein.
Anyone'sbodyisonlyable toabsorbup to 40 grams of proteinatone
sitting.Iam personallyconfusedastowhyI see supplementswith50
and 60 g of protein
whenthe companiesknow thatyourbodyisnot able to absorbit.
No. I mean NO Artificial Sweeteners. Check.
I cannot tell youhowmanytimesthatI have foundthe rightingredientsIneedonlytosee thisat
the bottom.Phenylketonurics - ContainsPhenylalanine!Thisisaspartame whichcancause a wide
range of side effects.
WhenI am goingto drinksomething2-3timesperday,thenthisis definitelysomethingIneedto
stay awayfrom.I can do withoutthe headachesfromartificial sweeteners.If Iamdoingthisfor
my health,Ineedsomethingnatural.
Low Fat."I am tryingto lose it,not drinkit!"
Latelythere have beenmany meal replacementshakesthathave highlevelsof fat?Why?It
makesthemtaste betterandthe manufacturesknow this,butwhattheydon'ttell you,isthatit
will throwoff the requirementsforthe restof yourday as you have to control how much badfat
youeat inothermeals.Thisisjust toomuch calculatingandI am far too busyforthis.
MustMeet All Registered Dietitian NutritionalRecommendations
A meal replacementisjustthat,a meal.AndwhenIam tryingto lose fat,I have to make sure that
I am gettingall of my vitamins,aminoacids,fiberandothernutrientsthatmybodydepends on.
It’sthat simple,butyet,wasdifficultforme tofind.Forgetabouta liquidweightlossdiet.They
justaren’tsmart.
Natural Testosterone Supplements
As menage,manyof our hormonesbegintodecline,mainlytestosterone.Infact,the fitness
worldhas beensearchingforhealthynatural testosterone supplementsfordecadesasameans
to lose fatwhichhas notbeenavailable tothe publicatlarge until recently.

Testosterone iswhatmakesa"man a man" andis alsoresponsibleformakinghim alean,mean,
machine.The mainbenefitsof testosterone are:increasedmuscle mass,decreasedbodyfat,
heightenedenergylevels,healthyconfidence andsex drive levels,andincreasedsexualstamina
and drive.
Andbecause I am a partnerof Prograde Nutrition,Iwantedto share this natural testosterone
supplementwithyou.
Testosterone Helps Regulate Fat Loss - The Story
You Haven't Heard.
Because of these benefits,testosterone hasnow beenviewedasthe fountainof youthformen,
whichiswhymenall overthe worldare tryingto boosttheirtestosterone levels.
However,resortingtotestosterone injectionsisnotonlyillegaloutsideaprescription,buthasa
wide scope of side effectssuchasincreasedaggressionaswell asprostate issuesdue tohormone
imbalances.
Also,once exogenoustestosteroneisinjectedintothe body,the testicles,the mainproducersof
testosterone,shutdown andbegintoatrophy,or getsmaller.Inessence,yourbodybeginstorely
on a weeklyshotinordertomaintainhealthyhormone levels.Thisis not good.
The Holistic Solution
If you knowanythingaboutholistichealth,thenyouwoulddisagree withthe above approachas
there are much betterandhealthierwaystohelpyourbodynaturallyproduce testosterone so
youdo not have to worryabout the wide range of side effects.
In fact,many mendo notevenqualifyforlegal hormonetherapyeventhoughtheyare
experiencingthe side effectsof aloweredtestosterone level.
Thisis whyit'sveryimportantto seeka natural solutionforfatlossif you're findingyourself
gettingolderandhavinglowertestosteronelevels,whichisevidentbyboththe wayyou lookand
the way youfeel.
Testosterone and Your Metabolism- The Shocking
Truth And Why You May Be Gaining Fat!

The ultimate kettlebell training &amp: fat loss book

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