Fast Weight loss

The Ultimate Kettlebell Training &
Fat Loss Book
By
Corey Lewis
Aka Sergeant Slim
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from or in connection with the use of this publication. We cannot guarantee results as results
will differ from person to person and will depend on the effort taken. You are taking the
decision to try this method, and there are no guarantees to your success.
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informative purposes only and is not intended as medical or professional advice. You should
always consult your doctor before making any changes to your diet, nutrition or exercise
program.
My intent with this book is to provide you with the information that I personally used to see
results. My goal is to educate you on the principles of proper nutrition and exercise. There
are no health claims made with the material provided to you in this eBook.
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BUSINESS CONTENT DISCLOSURE: The author of this book has an affiliate relationship
and/or another business connection to the providers of the products, goods and services that
are contained within this book....and may be compensated when you buy from a provider.
Always perform due diligence before buying anything online via the Internet...or offline, for
that matter.

Contents
Introduction............................................................... 6
Chapter 1: Why Do I Gain Weight?............................. 8
The Major Causes of Weight Gain ....................................................8
Should I Go On A Diet? ................................................................ 11
How Diets Work .......................................................................... 17
Industry Secrets ......................................................................... 20
Chapter 2: What Do I Do Now? ................................ 23
Stepping Out of Your Comfort Zone ............................................... 24
Who to Approach When You Want to Lose Weight? .......................... 25
Persisting Through Failure ............................................................ 26
Buddy System ............................................................................ 28
Why Maintaining a Daily Schedule is Critical ................................... 28
Chapter 3: Healthy Nutrition and Its Benefits .......... 30
Calories In - Calories Out ............................................................. 30
Clean Eating ............................................................................... 32
Water Is Your Best Friend............................................................. 33
Chapter 4: The Importance of Exercise .................... 35
Exercising .................................................................................. 35
Why HIIT is Better Than Running .................................................. 36
Add Strength Training With Kettlebells to Your Routine..................... 38
Chapter 5: Living the Healthy Lifestyle .................... 75
The Secrets of Staying Healthy ..................................................... 76
The Advantages of Staying Healthy ............................................... 78
Chapter 6: The Best Diet Supplements..................... 80
Daily Vitamin Supplements: Why You Need Them............................ 82
Why? Is There an Answer? ........................................................... 85
Now, This Is Where The Balance Comes In ..................................... 85
Which Meal Replacement Shake?................................................... 86
Natural Testosterone Supplements ................................................ 87
Nutritional Supplements for Athletes.............................................. 90

Introduction
Is this finally the time you are going to say “Enough Is Enough”?
I am ready to start on a path to a healthier me, I’m NOT gonna make any more excuses and
I am going to make a change by shedding some of those extra pounds…No matter what!!!
If it is then get ready to…
DROP THE FAT ACT AND CHANGE YOUR LIFE!
I’m simply amazed at what I see on the Saturday morning and late night infomercials. They
tout these gadgets and gimmicks that promise easy weight loss. How many of us have seen
these “ab gadgets” that we sit in and rock and the fat just seems to melt away?
Have you read the very small print at the bottom of the screen? Well it essentially tells you
that you must implement some form of diet in order for it to be effective.
In this day and age it is easy to be tempted by promises of rapid weight loss that are given
by certain weight loss programs, or offered as a result of “magic diet pills”, or other “miracle
weight loss diets”. But honestly, it is a total load of B.S.
There are a few basic truths you should know before you decide on how you will proceed.
First, realize that there is NO miracle weight loss treatment.
While It is possible to lose significant weight by adhering to a highly restrictive or other
popular fad diet, in reality the biggest problem with that is it is not sustainable long-term.
Besides the obvious negative side-effects to your health, I’ve come to realize that the word
“diet” conjures up restrictions in my mind. When you look in the dictionary for diet here’s one
of the definitions: “a regimen of eating and drinking sparingly so as to reduce one’s weight.”
It is no wonder diets don’t work!
Studies have shown that the majority of people who are overweight and embark on a crash
diet, that they regain the weight lost almost instantly. They are then in a much worse state of
health than those who remain at their original overweight size.
Let’s be candid with each other, losing weight hasn’t changed since we’ve walked this earth
on 2 legs. What’s changed is the marketing of how to lose weight. In the end, you must have
a negative energy balance. How do you achieve negative energy balance?
First, you can decrease the amount of food you are eating each day. Secondly, you can
increase the intensity of your workout sessions. And lastly, you can apply a combination of
the first two. That’s it.
With that being said... there is no miracle, only tried and tested nutritional and exercise
advice, and this is what this book is all about.

The goal of this book is to cut through the BS that exists all over the Internet and to help you
finally make a lifestyle change and help you finally achieve the goal weight you’ve decided is
best for you.
Today is the day to make the decision to LOSE THE FAT AND CHANGE YOUR
LIFE…FOREVER Follow along with me on my blog by Clicking Here for tons of real weight
loss tips.
Chapter 1: Why Do I Gain Weight?
With the rush of our everyday lives, the advancement of technology, along with the
conveniences of fast food, it sure is hard to stay active and eat a healthy, balanced diet. But
if you know how to do it, it can be done, even with a busy lifestyle.
In this first section of the book we are going to look at:
> The main reasons why we gain weight
> The people we need to talk to when we decide we are ready to lose the weight
> Why keeping yourself on a schedule actually helps you to lose the weight
> Weight loss secrets
> Plus many other subjects that will help you to learn how to finally take the weight off and
keep it off 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 know this, but why is it that 63% of Americans are fat or overweight? Look at the size
of the portions we eat today, they are enormous.
When we consume more food than we are burning, we are in positive energy balance. In
essence we store the excess as fat. This can be a good thing, if we were cavemen and we

know if we were not going to eat for 7 days, but for those of us who live in western society,
this simply isn’t the case.
• You’re Not Getting Enough Sleep. If you are dieting and exercising and still not losing
weight, it might be time to address any sleep issues you may have. Two Canadian Obesity
experts in the Canadian Medical Association Journal report that there is mounting evidence
that suggests a link between weight loss and sleep. In fact, the study found that people who
go to bed late actually consume 400 to 500 more calories!
• Your metabolic rate. As we age, we lose about 10% of our metabolic rate every ten years
after the age of 25. However, this can be stopped if you do kettlebell training as prescribed in
this book. In essence when we have more lean muscle, our metabolic rate is increased
because our bodies have to repair the muscle from the workout causing more muscle to be
built. Whereas when we are sedentary, this doesn’t occur and we 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 interesting is
they ate more fat! What they didn’t eat was processed food. Jack Lallane said it best, “If
man-made don’t eat it.”
You see sugars, starches, and most anything with flour is turning us into a society of obesity.
In 2009 according to F.A.S.T.Foodfacts.com the fast food industry alone spent 4.2 billion
dollars on advertising! No wonder we are fat. Many folks have found a meal planner to be
useful to help guide them in the right direction.
• Larger portion sizes. We all know this. I’ll use fast food chains as an example. The size of
the soft drinks, and fries has increased from when I was a kid. Most people are simply eating
too much. As mentioned in the previous paragraph, this meal planner can help you realize
what a portion should look like.
• 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
expectancy than their parents. The human body is designed to move. Regular exercise is
essential to getting to and maintaining a healthy weight-and so is what you eat, how you eat
and how much you eat. I invite you to follow along Sergeant Slim as he prepares to become
the fittest man in the world.

Learn portion control. A simple rule of thumb here without weighing or measuring is to use
your hand for measuring. Men-you need 2 portions of protein and ladies you need 1 portion.
A portion would be the size of your palm.
For carbohydrates, both men and women should select a portion that is the size of your fist.
Lastly, fats, like mixed nuts, walnuts, etc, think the size of your thumb.
For men you should eat protein the same size as your palm. This is usually a huge factor for
most people, and they do not realize how much they are actually eating. A portion of food
the size of your fist is generally all that should be eaten at one time, because that is the size
of your stomach as well.
Stop eating when you are 80% full. This is a technique that I employ 90% of the time, and it
obviously will help you consume less food. Think portion control here, as what better way to
control what you are putting into your mouth than eating less food each meal. This will equal
a lot of weight loss over the course of a year.
Try slowing down your eating and don’t eat in the car, standing, or walking. The only time
you should eat is at a table. The reason for eating slowly is that your brain receives a signal
to tell you when you are full.
When you are eating fast, the signal is not received by the brain and you tend to overeat as
you are not “full”. I understand that you get busy, when you are busy a healthy meal
replacement may help you achieve a healthy body weight.
Another thing to watch of course is your intake of fatty and sugary foods. We all need
nutrients, including healthy fats, to keep us balanced, but eating a lot of junk food and sugary
drinks will contribute greatly to us gaining more weight. Processed foods don’t generally
have a lot of nutrients in them, or any at all, and they are high in salt, sugar, and unhealthy
fats.
People tend to use their busy lifestyles as an excuse to gain weight. This is where you really
need to plan ahead to avoid any traps that will cause you to make poor nutrition choices. As
a famous bodybuilder once said, “Tupperware is a key piece of equipment when training.” I
couldn’t agree more.
With a meal planner like the one in the link, you can prepare your meals for the
week, and receive a shopping list for everything that you need for all of your meals. Then
use the Tupperware and prepare those meals on Sunday, freeze them, and take them out
each morning for the day.
No thinking involved, as you already know what you are eating for the day. Now breakfast
can be a tough one to get in, so rather than make a poor choice or not eating at all, I
recommend a meal replacement to keep you on track.

Should I Go On A Diet?
The short answer is absolutely not. They don’t work for the long-term. As we’ve already
discussed, with heavy marketing of the latest “diet fad”, it’s hard to not get caught up in all of
the hype. This is exactly what Corey Lewis discusses in his book Sergeant Slim’s Weapons
of Mass Reduction. Instead of diet, think lifestyle change, because this will develop a lifetime
of healthy eating and exercise habits rather than the short term diet fix.
Do you like cutting out entire food groups such as carbohydrates or drinking weight loss
shake after weight loss shake that simply do not taste very good and do not fill you up?
It seems like most folks will start a diet around some life events like a wedding, a high school
or family reunion, or the big one-New Year’s Resolution.
If that is your only goal, I would encourage you to do your homework and consider Sergeant
Slim’s Weapons of Mass Reduction which is more of a common sense approach to
achieving a healthy weight. At least when you achieve your short term goal, you understand
how to maintain the weight loss long-term.
Setting Goals…Think SMART
Before embarking on any kind of change to our normal everyday lives, you’ve got to have a
reason why you are doing them. These would be considered goals.
The reason why goals are important is that you will quit when the going gets hard. Maybe,
you recently went from a size 40 pants to size 42 and you are tired of being heavy. Perhaps,
your doctor has told you that you need to lose 50 pounds or face the real possibility of a
heart attack.
Your goals have got to be real. You do this by writing them down so that you can display
them somewhere and see them every single day. The formula I like to utilize is the acronym
S.M.A.R.T
Specific: If you only have a general idea about where you are headed, is a sure way to fail
before you even begin. If you were planning to drive in New York City, you wouldn’t just drive
to reach a specific location would you?

In contrast, you would have detailed instructions before setting out, to ensure that you made
it to your specific destination. In the same token, a broad statement like, “I want to get in
better shape” simply won’t cut the mustard.
It has no power behind it, and you won’t even know if you’ve reached your goal. How so? If
you simply lost a single pound, technically you would be in better shape than when you
started!
Clearly, this is probably not what you had in mind, so get specific, and nail down precisely
what you really want. Try a goal like, “I want to lose 35 pounds and fit into the same pants I
wore in college, by the end of this year.” See the difference? You will now know when you’ve
arrived at your destination, if you use details like this.
Measurable: This goes hand in hand with keeping your statement specific, as your goal
needs to be measurable. What does this mean?
Make sure your statement answers a definitive question like, “how much?” Using the same
example from above, the answer would be 35 pounds.
However, you can take this even further, to help you stay on track. Instead of only including
your overall goal, create smaller milestones that you’d like to hit along the way.
You could say something like, “I want to lose 35 pounds, meaning I have to shed at least 3
pounds every month for an entire year.”
This gives you a great way to track your progress, which will help you to stay motivated.
After all, as the old Chinese proverb says, a journey of a thousand miles begins with a single
step. In the same way, you can’t lose 35 pounds all at once, but you can lose 1 pound this
week!
Attainable: This one is self-explanatory, and you need to keep your goal within the realm of
reason. Don’t expect to get on the treadmill one time, and drop twenty pounds in one day!
Instead, you need to break down your goal into bite-sized pieces, which are aggressive
enough to keep you working hard, yet achievable too.
Otherwise, after a few weeks of failing to hit your expectations, you may give up altogether.
It would be better to set your goal lower, and then ratchet it up as you exceed it consistently
every week.
Realistic: An attainable goal is by its very nature realistic, but there is a subtle difference
between the two. It may be possible to hit a certain benchmark, but you may not be willing or
able to do so.
For example, while lowering your body fat to 7 percent may be physically possible in theory,
it may not be realistic! If you are starting out as a couch potato, or 100 pounds overweight,
then your goal should be to get in reasonable shape. Trying to go from your present
condition to the fitness level of a triathlete isn’t truly realistic, and you may be setting yourself
up for disillusionment down the road.

The fact that it is possible (attainable), doesn’t mean you have a reasonable chance of
success (realistic). So, try to keep your goal somewhere in the middle, and you will be fine!
A good statement would be, “I want to lower my body fat percentage from 22 down to only
14 percent in seven months.”
However, remember that a challenging goal may make your task easier, because it will keep
you motivated. Setting the bar too low, can leave you feeling bored. Only you can decide
where the right balance is, and you can always set your sights higher midway through, if you
need an extra kick in the pants!
Time Determined: You have probably noticed that each example has a specific time frame
included. This is essential, as otherwise you won’t know how to plan along the way.
If you give yourself 2 years to lose 50 pounds, then you’d only have to burn off 2 pounds a
month. However, if you plan to drop the weight in only 1 year instead, then you’ll have to
double that figure.
Therefore, your deadline is a critical part of your goal, and it should be very specific.
Now What? Okay, now you have a targeted goal in hand, which you’ve worked hard to
make compelling! What’s the next step, and how can you use this to its fullest effect? As
already mentioned, you need to reinforce this goal every day, by displaying it somewhere
you will see it consistently. This will remind you what you are after, and it can help you to
build new habits as well. It only takes 21 days to start a new habit or routine, so after three
weeks of eating right and exercising, you will have a much easier time of things.
However, if you’ve struggled with your weight for years, you may be very entrenched in your
sedentary lifestyle and patterns of eating. You may need to get aggressive, and try
something a bit crazy to snap yourself out of this rut!
Is a poor doctor’s report what is finally pushing you to lose weight? Then put up your clinical
notes, blood tests or just a reminder about your poor level of health right next to your written
goal.
Why on earth would you do something so morbid? You see, if you are like most people, you
will want to forget about this unsettling news as soon as you can. This is only natural, as you
don’t want to dwell on things which make you uncomfortable.
However, it is important that you do so, as this can give you more motivation than you’ve
ever had in your life. Seeing those test results or your doctor’s note every morning, will drive
home that you can’t afford to give up this time.
Or, perhaps you have a more positive reason instead, like fitting into a smaller dress size for
an upcoming event. Why not put up a picture of the dress in question, or even the dress
itself?

This may sound a bit unorthodox, but seeing your goal before you in living color every day,
will make it easier to pass on those donuts at work.
When you’re tempted to break your diet or skip your time at the gym, the picture of that
dress will be fresh in your mind. This may sound simplistic, but it really works! So, why not
give it a try, as you could begin seeing results like never before.
Get Support: At this point, you may think that you are finished, as you have come up with a
SMART goal and placed it where you will see it daily. While this is a great Ultimate Kettlebell
great start, you still need one final element to succeed!
You see, most people fail because they don’t put a support system in place, to help them
through the really tough times. These will inevitably come, and you will be tempted to call it
quits at least once along your personal road to weight loss.
You may simply be having a hard day at work, be sore from your last workout, or tempted to
eat a whole chocolate cake because you’re depressed! Whatever the specific scenario,
there will come a time when you need someone to lean on, to help you through a rough
patch.
Who should you turn to for your personal support team? Obviously, you need someone who
cares for you, and who is on board with your weight loss efforts. If you can get your spouse
to help, this is ideal, as they likely see you every day.
Also, you probably eat at least one meal together daily as well, so they can keep an eye on
your dietary habits too! However, unfortunately your spouse may not be willing to change,
and they may even be resistant to your plan to lose weight. They may be out of shape too,
but aren’t ready to change themselves, so they will only be a negative influence instead. If
this is the case, you need even more support from other friends or relatives, to offset the
support you aren’t receiving at home.
In fact, it is best to enlist the help of a friend who is already in shape, as they know what it
takes to keep the pounds off. Also, they won’t be tempted to skip workouts or eat unhealthy
meals, meaning they won’t cave if you plead them to let you do so.
If you don’t know anyone like this, then try to locate a friend that you can get in shape with,
as you can partner to lose the weight together. This can be a powerful motivator, as if you
are meeting someone at the gym, you can’t skip your workout. Also, knowing that you will
have to report what you’ve been eating to them, will give you an extra incentive to stick to
your diet too.
Get a Free Personal Trainer: Along with having a friend or spouse for support, you can also
take advantage of my experience too. Follow exactly what I do every day to stay in the best
shape of my life CLICK HERE . There you can see how I plan my meals, and what workouts
I’m using. This is like having your very own personal trainer, without having to pay a dime for
the privilege. Also, remember, you can contact me if you have any questions, and I am here
to make sure that you succeed in losing the weight.

Putting it All Together: By now you know how to write a terrific goal, which will keep you
highly motivated. Just be sure to keep it Specific, Measurable, Attainable, Realistic, and
Time Determined!
With all of these factors in place, you will know precisely where you are going, and also
when you’ve reached your destination. Then, just look at it at least once a day, to keep your
new goal firmly in mind. The next step is to enlist your spouse or a close friend for support,
to help you stay on track whenever you are tempted to take a detour. Finally, you can take
advantage of my free blog at
ahttps://lossweight1434.blogspot.com/2021/03/what-is-weight-loss-anyway, which is like
having your own personal trainer. With all of these working together, you will be well
positioned for a successful outcome to your weight loss journey.
How Diets Work
Losing weight is simple; you simply must consume fewer calories than your body requires on
a daily basis.

Obviously, we eat because it is a necessity in order to keep our body functioning. If we
consume more food than we require we will gain weight. Think about this, if we are
consuming just 300 calories extra per day, over the course of the year this could equate to a
weight gain of over 20lbs! This would be considered positive energy balance, because we
are consuming more calories than we require.
“So in essence a diet is supposed to help you lose those extra calories”
Going forward, think of a diet as a feeding
plan where you would control the amount of
calories eaten. Eating fewer calories is one
of the methods you can employ to lose
weight. Don’t be lulled into thinking that just
because fruits and vegetables are healthy
you can snack on them all day. This couldn’t
be further from the truth. Remember, total
calories are what matters in the end. These
foods still have calories. My meal planner enables you to determine the number of calories
you need based upon your weight loss goals and lets you eat the foods that you want to eat.
A lot of people believe that since they’ve substantially reduced the number of calories on
their feeding plan, they will be hungry. This can occur. However, If you are able to eat every
2-4 hours then the hunger pangs can be minimized.
A simple formula to utilize is to divide the number of hours that you are awake by three.
Suppose you are awake 15 hours per day, so your goal should be 5 meals. When you use
my meal planner it will have calculated that you needed 1500 calories for the day or an
average of 300 calories per meal. This meal planner makes your chances to succeed that
much better.
If you get busy at work, and are unable to eat a meal, then a meal replacement can keep
you on track. I do rely upon these a number of times throughout the week, as life happens.
At the beginning phase of your nutritional plan, I don’t encourage you to skip any meal, as
this could lead to what I call “compensating”. In essence, psychologically at your next meal,
you will tend to over feed, because you’ve missed a meal. This will inevitably lead to eating
more food, and gaining weight.
The reason that most people fail on diets is that they are simply too restrictive. Don’t think
that you simply need to drink water, and eat vegetables for the entire day. No, that simply
won’t be sustainable long term.

With my meal planner, you determine the number of calories, and then craft a meal plan for
each day of the week based upon the foods that you want to eat, not what some diet guru
tells you that you have to eat.
The reason a meal planner is so important for a lot of people is it takes the guesswork out of
exactly what they need to eat in order to lose weight. The most common question I get in
regards to weight loss is, “what can I eat?” This question can finally be answered.
Rule of Thumb
When you want to keep a diet plan,
discipline is one of the most important factors. Weight loss through a proper diet will take
from months to years to achieve your proper weight. Any diet that is extreme and promotes
speedy results can turn into a form of yo-yo dieting. Yo-yo dieting is a term where a person
follows a diet and manages to lose his weight but eventually will eat and gain more than he
lost.
This happens because the diet he followed was too extreme; limiting his food intake and
forbidding a lot of food categories. So he cannot take this diet thus giving in and eating more.
Or it can be due to the lack of discipline after the targeted weight is achieved. This is usually
the cause when you go for an extreme hyper caloric diet.
So to avoid that, you need to think about lifestyle, and learn to eat healthy, exercise
frequently, and get proper rest. Initially changing your bad habits will be difficult. However, if
you stick to your new feeding plan for at least 21 to 30 days, it should lay a good foundation
for success.
The last reason a meal planner is crucial to success is that my meal
planner has hundreds of different combinations. I know that I couldn’t survive on chicken and
broccoli every day, so how do I expect you to do the same? With the variety of foods
(including the ones that you like) available you won’t get bored, and your chances for
success will be greatly increased.

Just remember if you have fallen off of the wagon, and perhaps eaten a meal or two that
broke the calorie count for the day, simply get back on track the next day. In the end you
simply need to be compliant 90% of the time. Obviously, you can’t do this every day, but
once a week won’t put much of a damper on your weight loss goals.
Industry Secrets
There are several things that the weight loss industry is not telling you – nor do they want
you to know. Their business is booming thanks to all the fads, gadgets and pills out there
that they are selling to people desperate to lose weight.
Unfortunately, the only thing in most cases that is getting lighter is peoples’ wallets. Many of
these things do not work, and only a small percentage of people buying into one of them
manage to lose the weight and keep it off.
Some of These Industry Secrets Include:
Most weight loss product ads deceive the buyer. A majority of the weight loss products
you hear about on the radio and see on infomercials don’t even do what they claim to. Even
so, consumers are lured into buying these products with promises like “Lose the weight and
keep it off”, “Eat whatever you want” and “no diet or exercise required”. Basically, if it sounds
too good to be true, it most likely is.
Just because they say it’s “scientifically proven” or “doctor endorsed” doesn’t mean
it works. These claims are typical as well, but they never tell you anything about where the
studies were made or by who so that you can check out the validity for yourself. And what
does it really mean anyway? Often these so-called health professionals have a financial
interest in the product, and probably did not review the scientific evidence. If it was reviewed,
they may not have even used acceptable review standards. Why would you want to risk your
health on such 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 is a huge misconception that
the government would not allow a product on the market if it could potentially be harmful to
you. People tend to think that the government has to pre-approve them first, but many times
that is not the case.
Products toted as ‘natural’ or ‘herbal’ are not guaranteed safe. People also assume that
just because a product is made of natural ingredients means it must be safe as well. But until
the FDA receives evidence that a product is harmful, the companies are free to put their
products on the market.
Not everything you hear is true, and you shouldn’t believe it. There are plenty of products
that claim to do things that they just do not, and you should steer away from products
making high and lofty claims.
Don’t buy into the claims of fad diets, either. Anything that requires sudden and radical
changes to your eating patterns is very difficult to sustain over time.
They will send you into a quick cycle of weight loss which is always followed by a rebound
period where you gain the weight back and then some in certain instances once you’re
normal eating resumes.

Plus, the next time you try to take the weight off, it makes it all that much more difficult.
There are no health benefits to these diets, and if any one of them worked, do you really
think there would be the need for new ones?
You also can not count on the money back guarantee. You have about as good of a chance
on getting your money back as having the product actually do what it claims to.
There is also no quick fix or magic pill that will help you to finally lose weight. If the product is
making such claims, you can just about guarantee that they won’t work.
Chapter 2: What Do I Do Now?
To make any diet a successful one, you need to be
committed to it. Only with the right mindset can you
reach success. To prepare yourself, you need to know
what stage you are in before you can move on the next
stage of your diet. It might not be obvious but it is there.
The First stage is pre-contemplation. You do not see
yourself as being overweight. You do not feel like
changing yourself. Only strong pressure will lead you to
seek help. But then you would resist and just be
demoralized as you see your own situation as
hopeless.
Second is contemplation. This is where you acknowledge that you have an overweight
problem and start to think of a solution. But you are not willing to perform that solution. You
would just think about it, knowing what actions to take to make a change but never ready to
do so. You will procrastinate about performing the solution.
Third is preparation. You've finally decided to do something about your overweight
problem. You move on from brooding about your problem to realizing your solution. You
would also start to think about the future where you are slimmer and feeling much healthier.
But at this stage you are not fully committed yet. You would still have second thoughts about
the solution as it requires you to change your lifestyle.
Fourth is action. You start to take action in losing weight. You would start choosing the food
you eat and do some form of exercise every day. It is the first step in achieving your targeted
goal. You should always set goals when losing weight. If you don't set your goals, then it's
very possible that your whole dieting plan might not go the way you imagine it.
“If you fail to plan, you plan to fail”
List the following:

1) What is your current situation right now? List all your eating habits, food preferences,
everything that could affect your weight loss. Working out, etc
2)What is the reason you want to lose weight? This could be an upcoming event,
summer, or even for a certain special someone. List the single BIGGEST reason you can
think of.
3)What are the benefits you get from your weight loss? List AS MANY as you can. It can
be health, better energy, admired by a partner, etc. This should be your main motivator.
4)Your Goal. “I want to lose XX lbs of weight in XX days” - Write this in bold and make it
really sink in. I would personally 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. You must
write “I want” not “I wish”
Write everything down and look at that paper every day. Put it in a place where you can see
it. Once you see it every day, you will constantly be reminded of WHY you do this and what
the benefits are.
BE PERSISTENT ONCE YOU TAKE ACTION BECAUSE IT’S NOT GOING TO BE EASY
Stepping Out of Your Comfort Zone
If you see yourself making excuses rather than STARTING a diet that is effective, you
should think about why you don't really want to lose weight. You must be able to step out of
your comfort zone and as Nike's famous slogan goes JUST DO IT!
The final step would be maintenance. You need to keep the momentum going that you have
in the action stage. If at any time you lose your commitment or support, then you would fall
back to any of the previous stages.So the final stage is the most important stage in your diet
plan as you need to keep your commitment going for a long period of time. There are several
methods you can use to keep being committed.
First is to make a list about the reason why are you doing this in the first place. Look at the
list daily to remind you of your goals. Do not have negative thoughts in your mind. Words like
"never" or "depriving" should not be in your vocabulary. Rather than saying "never", you are
just having desserts "occasionally and in moderation". And so the word "deprived" can be
replaced with the word "choosing" as you choose to skip chocolate cakes.
Visualize in your mind your future slim self doing all the things that you always wanted to do.
This visualization will strengthen your motivation to commit to this plan and be the desire to
succeed. Do this visualization daily, every time you wake up and anytime of the day you feel
your commitment is weakening.
Who to Approach When You Want to Lose Weight?
Now that you’ve decided you want to lose weight, you should include some other people in
your weight loss journey. These people can help you with many aspects, including choosing
your diet plan, setting your goals and encouraging you along the way.
A Dietician: A dietician will have a wide range of knowledge that can help you to understand
your body and to help prepare a food plan that will fit your particular needs, because in most

states and countries it is required to get a medical license before they can become a
dietician.
A less expensive alternative to a dietician is a meal planner. My meal planner is a patent
pending system that takes a radical new approach. It works with you like your own private
nutritionist or dietician to help you create completely balanced diets using your favorite
foods.
A Personal Trainer: The majority of people have never learned to exercise properly. I think
that this is pretty important if you’ve never worked on any form of weight training. I wouldn’t
commit to any long term contract with a trainer, plus, I’d require them to learn what my goals
are, and how they are going to help me achieve them.
Friends and Family: I always hate doing this and I’ve got a strategy that I think you will be
able to employ fairly easily.
Whenever I went on my one of a hundred diets, I hated telling people. I felt as if they were
judging me, because this was yet another diet I was embarking upon. Instead, when you are
at the dinner table during a party, holiday, or some other special occasion, tell them (if they
ask) you’re simply trying to eat a little healthier and that you’re done with diets.
For some reason, this worked for me psychologically. I believe it will work for you as well.
Persisting Through Failure
You’re human and yes you are going to fail at one point when you are either trying to lose
weight, or maintain weight. How people succeed at weight loss is they didn't quit when it got
tough, persisted through it and learned a lesson.
“When the going gets tough, the tough get
going”
Those are the two keys in dealing with failure. You
must persist and learn.
If you slip on your diet, or miss a day of exercise,
don’t sweat the minutia. Don’t let it derail you.
Push it from your mind. Focus on all your positive
days, not the one slip up. Remember it is all about
living a healthy lifestyle, the more good days add
up and before you know it bad days become few
and far between. But the trick is to keep going and
push through the bad days. Treat it as a cheat day
and move on. This is how you persist, failing for a day is OK, just don’t let that day stretch
into a week and then a month.

You have to accept failures as natural and develop a tough mental state to deal with them.
The second step is to learn from your mistakes. Quite often learning from your mistakes will
be more efficient than learning from your successes.
When you fail, treat it as a lesson learned. It is just like in business, when you fail at
something, you learn the things that don’t work.
This is the same with weight loss. If you have slipped off your new diet every time you drink,
then maybe you should avoid drinking. If you realize that every Friday you miss out on
exercise because of a late work meeting then reschedule your workout.
“I have not failed. I've just found 10,000
ways that won't work.” ―Thomas A Edison
Failure is a natural part of life, along with death and taxes. You can’t avoid it, and even if you
could you wouldn’t want to. Your life’s lessons are learned through your failures along with
your successes. Don’t fear failure, persist through and learn from it.
Buddy System
One of the best things you can do when you are trying to lose weight is to add some
accountability to your routine. How do you do that?
The Buddy System
Having a buddy to try and lose weight with is a great motivator. You will feel more
accountable to reach your weight loss goals when you are actually sharing them with
someone. They can also be helpful because the person is someone that can relate to you
about struggling to lose weight. You can share your triumphs in joy, and your setbacks in
support.
If you are working out regularly a buddy is invaluable. They can change a boring walk or jog
into an exercise slash therapy session. A hike in the wilderness is always more fun with a
friend along!
If you are into weight lifting it is also nice to have a buddy. You guys can challenge each
other while at the same time providing encouragement and practical help like spots on heavy
lifts.
It is sad to say but in this day and age, you can probably find yourself a weight loss buddy in
your group of friends. If you can’t, don’t panic you can always do it virtually online as well.
You could follow along my blog
athttps://lossweight1434.blogspot.com/2021/03/what-is-weight-loss-anyway?and comment
on the progress you’re making.

The bottom line is this - if you want to lose weight working with a friend can provide
motivation, support as well as the always important accountability. Find your weight loss
buddy now!

Why Maintaining a Daily Schedule is Critical
The next step in planning your weight loss goals is to set up a daily training schedule.
Myself, I find that 6AM works well for me.
Initially, it was difficult to get up so early, but over time, it became a habit. Let me give you
some advantages to training at this time of day:
1) Your workout is done for the day
2) Your afternoon is free for time with your kids, spouse, friends, etc.
3) If you get held over for work, no issues, your workout is already done.
However, that’s my reason for training this early in the morning. I have friends who tell me
that they prefer late afternoon and early evening. Again, it doesn’t really matter what time, as
much as you simply must do it.
Keeping Yourself in Check: When you have a specific schedule to follow you are more
likely to stick to your goals by writing everything down in a journal or other recording device
like a smartphone. But, if you do miss a scheduled workout, or have an extra snack, you can
keep note of it and vow to do better the next time.
Knowing What You Are Doing Each Day: Having what time you are supposed to be doing
your workouts or eating your meals written down can keep you in the know ahead of time. In
this way you can schedule things around your workout times, rather than scheduling over
them and just missing workouts altogether. This can be easy to do, and if you start doing
this, it will eventually snowball into increased times where you are missing your workouts,
until you are thrown off track completely.
Lose More Weight: By keeping yourself on a schedule, you will tend to lose more weight in
the end because you will be likely to not miss any workouts (or very, very few in the long
run). If you keep going back and forth and missing your workouts, or skipping a meal and
confusing your body’s metabolism, you will have a much harder time maintaining a steady
rate of weight loss.
Chapter 3: Healthy Nutrition and Its Benefits
You would have heard lots of people saying
that healthy nutrition is important for a
healthy body but you need to know what

the actual meaning of healthy nutrition is and why it is so important. Let’s define nutrition.
“Nutrition is the process of giving your body all the important and necessary elements which
can help it to grow in a proper and balanced way.”
This is the simplest definition of nutrition which tells you that you need to eat proper food
with good basic nutrients. Healthy nutrition can make your body strong and healthy, plus it
can also help your body grow and repair itself. While an unhealthy nutrition plan can make
your body weaker and can make you ill and you will not be able to fight against certain minor
diseases.
Calories In - Calories Out
Everyone who wants to lose weight has probably tried multiple diets, supplements and/or
plans. There are hundreds of weight loss methods available to buy. All of them making wild
promises.
Here is the hard truth - there are no magical pills, diets or exercise gadgets that will make
weight instantly disappear. It comes down to eating right, staying healthy and burning more
calories than you take in.
That is where the saying “calories in - calories out” comes from. You want to make sure you
burn more calories (out) than you consume (in). Clearly, this is a simplistic view and a proper
diet consists of taking more than calories into consideration. We will look at that in other
chapters, but right now we want to talk about creating a calorie deficit.
In order to track this you need some basic information. First off you need to figure out how
many calories you burn per day naturally. This comes down to factors such as age and
weight.
Calculating the Number of Calories You Burn Daily
BMR calculation for men (kg) BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height
in cm ) – ( 6.755 x age in years )
BMR calculation for men (pounds) BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height
in inches ) – ( 6.76 x age in years )
BMR calculation for women (kg) BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height

in cm ) – ( 4.676 x age in years )
BMR calculation for women (pounds) BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x
height
in inches ) – ( 4.7 x age in years )
This formula will give you the basic calories you burn daily, just by breathing, heart pumping
and etc... These are how many calories you burn if you didn’t move all day (basal metabolic
rate).
Once you have that number, you need to start tracking the calories you burn and the calories
you consume. This can be tricky because it is a lot of information to keep track of.
If you sign up for my meal planner it will calculate your BMR for you.
This isn’t about starving yourself, or exercising until you are dead. It is all about being aware
of what you put in your body, and what you exert. Weight loss can be a struggle, but if you
can manage your calories in and calories out - you can overcome!
Clean Eating
We have talked about calories in calories out -
the basic weight loss guideline. It is a basic tip
because you still want to make sure you are
getting those calories from good sources.
Keeping your calories down by eating two
corn-dogs a day probably isn’t your best
choice.
Eating clean is an expression that doesn’t
have an official term but in general it means:
“Eating healthy whole foods while avoiding processed foods and refined sugars''
That is a general goal to strive for, it isn’t always possible to eat completely “clean” but if you
are getting the majority of your calories from clean sources then you are doing great.
When you eat clean you avoid processed foods so automatically things like fast food and
junk food are eliminated from your diet. If you do eat some processed food don’t fret over it,
the idea is to eat cleanly as much as possible.
Here are some general clean eating tips:
Learn to read labels! Read the nutritional information and ingredients of everything you
buy.
Choose whole grains when possible. Whole wheat doesn't necessarily mean whole grain
either!

Eat lots of fruits and vegetables. They are great whole sources of clean calories
Prepare more of your own meals, don’t eat out as much or buy microwaveable type meals.
These meals even when “healthy”, can be loaded with things like sodium.
Choose lean meats when cooking. Eating meat is fine and the protein will help build
muscle and make you feel full. Chicken and fish are great meat choices.
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:
Authentic Keto Diet Plan for Vegetarian and Non-vegetarian and Fat Burning Home
Workouts and Diet are sites and great recipes.
Don’t fret over falling off the wagon, even treat yourself to a cheat day now and then.
Eating clean while out can be tough but more restaurants are offering clean menu items. A
Salad can be a good choice, but if you are really hungry you might need to add some
protein!
Start as soon as possible!
Eating clean is a great way to make sure you not only lose weight but you are overall
healthy. It isn’t necessarily an easy transition and you don’t have to try and turn on a switch
and do it overnight. If you are committed to losing weight and being healthy, you should
choose to clean up your diet.
Water Is Your Best Friend
It's been suggested by research that you require at least 8 glasses of water daily, but it can
depend on your weight regarding how much you actually require. You would need to divide
your weight by 2. So as an example, a man weighing 180lbs would need 90 ounces of water
in a day.
So why do experts suggest that we drink lots of water and why is it considered so essential
to a healthy life?
Well first off it helps to avoid dehydration and it keeps the kidneys functioning well by
assisting in the elimination of waste products. Plus it helps to increase your metabolism
which helps you to lose weight.
But aside from listening to what experts tell you, you should make it a priority to listen to your
body first and foremost. When you are thirsty, then naturally you will drink water to replenish
yourself.
Depending on the kind of work that you do, you should try to get into the habit of drinking
water regularly or even better, keeping a water bottle handy, especially on really hot days
since the heat causes you to sweat and your body loses water and thus you will need to
replenish yourself.

This is why water is so important in our lives. Not only is it zero calories, it is the best source
for quenching your thirst AND the healthiest. You may consider adding water to all of your
meals over time and doing away with fruit drinks and sodas ultimately as it will help reduce
your caloric intake and you'll also feel much better without the added sugar that comes with
the other drinks
Chapter 4: The Importance of
Exercise
In This chapter I’m going to tell you what works best for melting fat like butter on a
hot stove.
Exercising
First, the human body is designed to move, period. Besides the obvious benefits of
maintaining a healthy body weight, exercising has numerous other benefits.
1) Fights disease
2) Improves your mood
3) Gives you more energy
4) Helps you sleep better
5) And better sex
“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 led to death for about 300 000
people.”
Before you start exercising, you should consult a physician. This is very important if you’ve
been on the couch for a long time and haven’t been exercising.
When it comes to fat loss, there are many different opinions in existence today. Most people
start their exercise routine by running. After all, it raises your heart rate and it is aerobic too.
Aerobic training is what burns the most fat, right? The answer may come as a
surprise-running isn’t really that effective for fat loss. That’s because you often plateau once
your body becomes conditioned by the exercise (Peele, 2010). In contrast, I’ve uncovered a
method which consistently demands more with each workout, ensuring you never stagnate.
Also, it is up to 3,000 percent more efficient at burning fat than your morning run!
Why HIIT is Better Than Running
It is called HIIT or High Intensity Interval Training and it is an innovative approach. Not only
will it shorten your workout sessions, it will burn up to 9 times more fat than running does
(Cossaboon). When coupled with the fact that it takes one quarter of the time to accomplish,
that means it is 36 times more effective over all. How can this be possible?
First, the intensity during the session itself means you burn more calories. Though a lesser
percentage of these are solely from fat, since the total is greater, you come out ahead.
Yet, the second way HIIT training works is the most astonishing part. After you’ve finished
your workout, your metabolism is elevated for up to 24 hours afterward. That means you
could be burning fat when sitting on your couch at 11PM the same night!
As I love getting the most for my investment, HIIT was the perfect fit for me. Also, you don’t
even have to work out every day, and 3 times per week is enough to begin getting results. I
provide real life examples of this on my blog at https://lossweight1434.com .
How Does it Work?
The HIIT method uses a two pronged approach to get results fast. Rather than working out
at a consistent level for the duration of your session, you will utilize two different intensities
instead.
The first is a moderate level, and a good example is jogging at a respectable pace. The
second is high intensity bursts, an example being sprinting at your top speed.
You want to train at the slower speed for 2 to 2.5 minutes, then have a short session of your
highest intensity for 10-30 seconds. Then resume the moderate level again, and simply
repeat this template until 15-20 minutes have elapsed.
At the end, your metabolism will be running in high gear, and it can stay that way for hours or
even a full day afterward. Thus, you are burning fat both during your workout, and in the
recuperation your body is accomplishing after the fact. This will fast forward your results, and
begin to melt the fat right off of your frame.

Stay In the Zone
Yet, you won’t get any of these amazing benefits from your fat loss routine, if you don’t keep
your heart rate up high enough.
What should your target rate be for optimum HIIT efficiency? During the short periods when
you are pushing yourself as hard as possible, your heart rate should be near your safe limit.
How can you determine this information? First, calculate your maximum heart rate, by
subtracting your age from 220. Then, you should aim for 85 percent of this number, when
you are in the high intensity portion of your HIIT session (Baker, 2011).
You’ll have to work harder than you’d probably guess, to hit the number of beats per minute
you need to achieve the greatest effect. If you can still talk during this activity, or you aren’t
struggling for breath afterward, you haven’t pushed yourself hard enough!
Melt the Fat Away
When you use HIIT combined with your target heart rate, you’ll have a powerful tool to help
you in your weight loss program. Including this type of exercise in your fat loss routine, will
speed up your efforts and elevate your results!
HIIT is a more powerful fat loss method than simple cardio training, as it allows you to push
the envelope even further. You see, the short bursts of intense exercise are meant to be
near your maximum limit every time.
You can’t possibly keep up this level for an entire workout, meaning you’ll naturally fall into a
lower level of energy expenditure.
For example, while you may be able to sprint at your fastest speed for 10- 15 seconds, it
isn’t possible to do so for an entire 30 minute workout. To get through the session, you must
reduce your pace to a fast run, which doesn’t have the same effects on your body.
Add Strength Training With Kettlebells to Your Routine
In addition to your HIIT workouts, strength training with kettlebells is also a valuable tool.
Many men are quick to hit the weight room, but women avoid it. You may think that this type

of exercise will cause you to appear bulky and muscle-bound, rather than giving you the lean
look you probably want.
Yet, when you perform it in the correct fashion, weight lifting with kettlebells is highly
effective for weight loss. With the workout I’ve included, you will build lean muscle giving you
a nice athletic look-while maintaining your flexibility too.
Load bearing activity is also beneficial for other reasons, and it has been shown to prevent
osteoporosis (Rogers, 2012). While simply walking is enough to gain this benefit for your
lower body, you need to lift weights to get the same bone building effects for your upper
body.
In addition, resistance workouts can also give your metabolism a boost for several hours
after your workout is complete, adding to your weight loss results. So, for all of these positive
features, women need to take full advantage of the weight room and the powerful kettlebell
as well.
Why Train with a Kettlebell?
Fair question. The first time I saw someone train with one, I didn’t really get it. But then, I
was invited to participate in a workout, and then I really saw just how effective these little
gems could be in getting in shape.
The kettlebell originated in Russia, and unless you’ve been living in a cave in Afghanistan,
have been accepted by the fitness community with open arms.
Let’s discuss the numerous advantages to the kettlebell training:
1) Makes you stronger
2) Muscular endurance
3) Burns Fat
4) Weight loss
5) Build lean muscle
6) Mental toughness
7) Builds a strong core and sexy abs
8) No gym membership required
9) Workout outside or inside
Kettlebells Prepare You Life
Many of us have been guilty of training for a specific event. The military, up until recently
primarily trained for the pushup, sit-up and the 2 mile run. What this ended up creating was a
bunch of men and women who may have had muscular endurance, but if you asked them to
move any amount of weight they would collapse.
Move the clock ahead to 2013 and finally General Physical Preparedness (GPP) has made it
not only in the military, but mainstream as well. Essentially the short answer on GPP is that
you become conditioned in order to do work.

Exercise and lifts with weight require some basic abilities in order to be done successfully.
GPP will help you build those. This is why the kettlebell is such a powerful tool in your fitness
arsenal.
Just implementing the kettlebell swing, squat, and Turkish-get up will get you in the best
shape of your life, and you’ll be stronger, leaner, and fitter than you’ve ever thought possible.
When you think about it, the human body is only as useful as its core. If you have a weak
core, you are weak. So throw out those ab gadgets, quit doing crunches, and start working
with the kettlebell so that you can be prepared for anything that life throws at you.
Choosing the Right Kettlebell
This is a very important decision when embarking upon any kettlebell exercise program. Men
should begin with a 35lb bell and women should start with an 18lb kettlebell. In the beginning
these weights should get you off on the right foot and when the workouts are done with the
proper intensity they are plenty heavy.
The only kettlebell you should consider are the one's endorsed by Pavel. Check them out
here:
Safety First
I’ve mentioned this before, but it is important that you consult your physician before
implementing any physical fitness program. Even though the kettlebell is relatively “light”, if
done improperly you can sustain injury. It is also important that you warm-up properly before
any of the workouts which are provided in this book. Take it slow in the beginning and learn
the basics.
Footwear
When using a Kettlebell it is important that your feet are flat and in contact with the floor at all
times. You shouldn’t wear “running” shoes with the heel raised. This will cause you to not
stand properly and possibly cause injury. You can wear minimalist shoes or simply go
barefoot to save a few bucks.
Practice Makes Perfect
I understand that you are eager to begin training, and I appreciate you finally want to work to
achieve the body you deserve. However, for the first week, all I want you to do is review the
accompanying videos, and I really want you to practice the kettlebell swing.
The swing is the most important move that even I still practice, and I’m not looking for
perfection, but maintaining proper form when executing the movement.
In the next chapter you will find my recommended Kettlebell workout routine. This comes
complete with illustrations and instructions for completing each day’s workout.
Kettlebell Workout Routine
Regardless if you’ve used a kettlebell or not, make sure that you select a weight you can
safely move without injury. Kettlebells are a very effective tool to get in shape, but need to be

treated with respect. This workout works, and after 8 weeks with a proper diet and rest, you
will see results. Ensure you get your physician's approval before starting any exercise
program.
The workout is designed to be done 4 days per week. I suggest Mon/Tues with Wednesday
as a rest day and then Thursday/Friday. Obviously, life happens. Try to stick to the plan as
best as you can.
Below I give you the outline for each workout followed by more detailed instructions.
Front Plank
Starting Position for Front Plank
The starting position is on your hands and knees with the back flat. Contract the abdominal
muscles. Without rotating the trunk or sagging or arching the spine, elevate yourself into the
push up position with your weight on your forearms and toes. Keep your head up looking
forward. The goal is to hold this position for 60 seconds. If you cannot hold for 1 minute, then
repeat until 1 minute has elapsed. Continue to breathe when conducting this exercise.
THE HIP FLEXOR STRETCH
Movement:

1. Start with your left knee on the ground, and your right leg up with both arms over head.
2. Hold for approximately 10 seconds.
3. Switch to the other side and hold for 10 seconds.
Note: This warm-up exercise promotes stretching out the core, hip flexors, back, quadriceps,
lats, and is just an overall great stretch to loosen up. This is perhaps the best overall stretch
you can do before any physical event.
PUSH-UP
I realize most people think they know how to perform a push-up.
Movement:
1. Bend the elbows, lowering your body until your upper arms are parallel with the ground.
2. Fully extend your arms so that your elbows are “locked” out.
The key is to fully extend in the up position with your arms locked out. Secondly, make sure
that when you are in the down position your arms are parallel to the ground. Don’t think fast
here, do them slowly and controlled for the full effect of this movement.
Variation: If you are unable to perform a push-up as illustrated, assume a stance on your
knees to perform them correctly. This is a natural progression.
KETTLEBELL SWING

Movement:
1. Squat down with your back straight and lift up the weight. Don’t confuse this with a vertical
back, simply keep it straight. Don’t round your back.
2. Squat up and stand erect with your shoulders back.
3. Think sit back rather than dip down.
4. Ensure that your hips are extended as well as your knees at the top with your body in a
straight line.
5. For the Russian style swing illustrated here the bell should never go above parallel.
6. Ensure that you are either barefoot or wearing a minimalist shoe so that you are flat
footed.
Precautions: Work with light weight initially until you can perform the movement correctly
TURKISH GET-UP
Movement:
1. Use both of your hands while in a fetal position to lift the kettlebell from the ground at the
start of the movement and at the completion of the movement.
2. Next you want to set the foot and hand. Notice that the arm on the kettlebell side is
vertical with a straight wrist. The knee on the side of the kettlebell is bent to prepare you
for eventually standing up. Both the lats and your core are engaged and ready for work.
The. the arm opposite the kettlebell is positioned 45 degrees and your opposite leg is
straight.
3. Lock your elbow and keep it locked for the duration of the movement.
4. Keep your shoulder in a “packed” position at all times during the movement.
5. Get up smoothly and slowly and concentrate on each position.
6. This is not an exercise performed rapidly.

Precaution: This looks deceivingly easy. Use a very light weight (5lbs) or even a sneaker
until you hit each position. In my Hardstyle Kettlebell Certification course, we used sneakers.
I highly suggest the sneaker.
Deadlift
Movement:
1. Straddle the bell with your feet a little wider than shoulder-width.
2. Squat down with arms extended downward between your legs and grab the bell’s handle
with both hands.
3. Ensure that your shoulders are over the bell and keep your back straight.
4. Pull the bell off the floor by extending your hips and knees ensuring your chest is up.
5. Lower the bell while squatting down and keeping your back taunt with a vertical back.
Precaution: Ensure you do not round your back. Ensure you can do an air squat with no
weight properly before adding any weight.
SNATCH
Movement:
1. Begin with the Russian Style swing.
2. Catch the bell softly without “banging” the bell on your wrist.
3. You can do this by “punching” to the top of the movement.
4. When you lock out at the top, your arm should be level with your head.
5. Lower the bell down to complete a swing and repeat as needed.
Precaution: Keep back straight, work with a weight you can safely control.
Learning the Rack: I was shown this by a trainer about 5 years ago when I first started
using kettlebells. I suggest you practice this so you learn the movement. It will help with the
Rack and the Clean.

Movement:
1. Pick up the bell with 1 hand
2. Use your 2nd hand to get the bell into position
3. Now you are in the rack position or where the clean ends up
4. Drop the bell down by moving your hips backwards and “sitting down”
5. The bell is moving completely vertically down by moving your hips back and not pushing
the bell forward
Precaution: Keep your back straight, use a weight that is lighter until you learn the
movement.
Double Kettlebell Front Squat
Movement:
1. Begin with the bells in the racked position.
2. Set handles just above your collarbone.
3. Have your feet a little wider than shoulder-width apart.
4. Inhale as you sit down while keeping your back straight.
5. Exhale on the way up and stand tall.
Precautions: Do not round your back. Ensure your back is straight. Select a weight you can
safely move.
CLEAN

Movement:
1. Straddle the bell with your feet a little more than shoulder width apart.
2. Your elbow should be part of your torso.
3. Your hips will do all of the work.
4. Make the bell travel in a straight line; which is the shortest distance between 2 objects.
5. Do not dip your knees when receiving or “racking” the bell.
6. Avoid banging your wrist or forearm.
Precautions: Back straight, choose a weight that you can work with safely.
Press
Movement:
1. Stand with your feet slightly wider than shoulder width.
2. Take the bell from the rack or clean it from the floor and position it in front of your chest
with the bell against the outside of your arm.
3. Press the bell up until your arm is fully extended overhead.
4. Lower to the front of your chest
Precaution: Ensure that you are utilizing a weight that will enable you perform the move
properly.

Overhead or Waiters Walk
Movement:
1. Begin with the bell in the press out position.
2. Ensure that your shoulder and elbow are in a “locked” position.
3. Begin walking.
Precautions: Make sure you have a clear path (obviously), select your weight carefully
Suitcase Carry
Movement:
1. Pick up the bell as you would a suitcase deadlift before carrying.
2. Keep the shoulders level and core tight with no compensation from one side to another.
3. A heavier weight may be required to reach the desired effect.
Precautions: Ensure you your back is straight and not rounded when picking up or setting
down the weight. As always, select a weight you can move safely.

Rack Walk
Movement:
1. Begin with the bells in the racked position.
2. Ensure that the handles are above your collar bones.
3. Keep the bells next to your bicep.
4. Do not let the bells droop or sag.
5. Start walking.
Precautions: Ensure your walking path is free of obstacles and select a weight you can
safely move with.
Goblet Squat
Movement:
1. Grab the bell by the horns.
2. Feet shoulder width apart or a little more than shoulder width apart.
3. Pull yourself down.
4. Keep your chest up while keeping your back as straight as possible.
5. Elbows come inside your knees with the weight on your heels and not toes.
6. Stand straight up.
Precautions: Do not round the back and select a weight appropriate for your abilities.

Single Arm Deadlift
Movement:
1. Performed like deadlift but with weight to your side.
2. Bell will be even with your ankle.
3. Bend at the waist and knees while your back is straight.
4. Stand straight up without compensating for the side with no weight.
5. Stand straight up.
Precautions: Back must be straight and not rounded. Select a weight for your abilities in
order to lift safely.
Farmers Walk
Movement:
Performed like a standard deadlift but with 2 bells at your side. Use heavier weights so the
movement is challenging. Begin walking for the prescribed time.
Precautions: Do not round your back and always select a weight you can safely move.

Hand to Hand Swing
Movement:
1. Begin with regular swing except now you will release the bell at the top of the swing.
2. Grab the bell with your other hand.
3. Move with a purpose.
Precautions: If the bell is too far forward when you go to grab it let it go and reset. Choose a
weight that you can safely move.
Hand to Hand Snatch
Movement:
1. Begin the movement by doing the snatch with a swing.
2. Move the bell back down with the same hand.
3. Swing the bell back up and receive the bell with the other hand.
4. Move the bell back down and begin the transition as required
Precautions: Ensure you do not round your back and select a weight that you can safely
move.

Month 1
Day 1
TGU- 3 each side alternating
Overhead kb walk: 30 seconds each side
KB deadlift 4x5 choose weight, focus on hinge and lockout
Swing ladders- 3 bells of different sizes, 8 reps each x4
Suitcase carry- 3 sets of: 30 heavier bell
Single arm deadlift 4x5 each arm
Single arm swings- 4x8 each side
Plank 5x: 30

Detailed Explanation:
TGU-3 ea. Side alternating. Here you want to focus on hitting each position in the move. Do
the left side then right side until you do a total of 6 TGU. Work with a weight you can safely
handle. This is not a move that is done fast, but rather an intentional movement. There is
nothing wrong with using even something as light as your sneaker for the first 2 weeks, to
learn the movement.
O/H KB Walk 30 seconds each side. Choose your weight carefully here. You are going to
move with the weight overhead for a total of 30 seconds. Ensure that you lock that arm
which is overhead. Walk normally.
Kettlebell DeadLift 4 x 5. Choose an appropriate weight, focus on the hinge and lockout.
When it is written 4 x 5 you will do 4 sets of 5. There is no predetermined rest period here. If
you choose a weight that isn’t too light or too heavy, you’ll most likely only need to rest 1
minute.
Swing Ladders-3 bells of different sizes, 8 Reps x 4. If you are just beginning to use
kettlebells, start light. For men a 35# bell is probably the max and women a 25# bell. Start
with the lightest weight, do 8 two handed swings, then move to the middle weight and do 8
two handed swings, and then move to the heaviest weight and do 8 two handed swings. You
will then rest and do it again 3 more times.
Suitcase Carry: 3 sets of 30 seconds. I would use my non-dominant hand first, then
dominant, then non-dominate. If you need to rest, simply set the weight down, rest and
resume.

Single Arm Deadlift 4 x 5 each arm. Focus on not compensating with the arm that is not
picking the weight up. Ensure your back is straight. Do 5 reps on one arm, then 5 reps with
the other arm. Rest required amount, and repeat 3 additional times. Choose a challenging
weight here.
Single Arm Swings 4 x 8 each side. Start with either arm, 8 with one arm, 8 with the other
arm, rest as needed and do 3 more times. Ensure you select a weight you can safely move.
Plank 5 x :30 seconds. Chances are you won’t be able to hold the plank for 30 seconds.
That’s ok, if you can only do 10 seconds, rest do 10
Day 2
TGU- pause in each position for 5 seconds, 2 each side
2 hand swings 5x10
Hip flexor stretch
1 hand swing 8L and 8 R
6 goblet squats
Repeat 1 hand swings and goblets x4
Hand to hand swings
Do 20 swings, go into: 30 plank repeat x4
Farmers walk 4 sets of: 30 to: 45 seconds
Turkish Get-Up Pause in ea. Position 5 seconds, 2 ea. Side. Here you will pause on your
forearm, palm, knee, and in standing, and do the same on the way down. Focus on really
feeling each position. Ensure you are selecting a light weight. There is nothing wrong with
using even something as light as your sneaker for the first 2 weeks, to learn the movement.
2 Hand Swings 5 x 10. You will do 10 repetitions with a weight you can safely handle. Rest
for a short time, then do this 4 more times.
Hip Flexor Stretch. Really takes time to stretch each side. Focus on the entire body here.
1 Hand Swing 8L & 8R/6 Goblet Squats. You will do 8 swings with your left hand, then 8
with your right hand, and with the same weight move right into doing 6 goblet squats. Rest
for less than a minute and repeat 3 more times.
Do 20 hand to hand swings, then 30 seconds in the plank. Ensure that you’ve practiced
this movement before doing it for the first time. If you are doing this in your house, make
sure there is nothing that can be broken in the way. If the bell gets away from you, let it go,

and start over. Once you do 20 hand to hand swings, you will immediately do 30 seconds in
the plank and immediately commence with the 20 hand to hand swings. You will do this for a
total of 4 rounds.
Farmers Walk-4 sets of 30 seconds to 45 seconds. Choose a heavy enough weight so it
is challenging, but not so heavy you have to set it down after 15 seconds. Once you hit
between 30 and 45 seconds, set the weight down, recover, and repeat 3 more times.
Day 3
TGU to the standing position, walk for: 30 seconds then come down, repeat on way down
KB deadlift- 4x5
KB swings 30/30 for 10 minutes
Goblet squat 6 reps, at the bottom of the 6th rep curl the kb 6 times by the horns, repeat 4
times
30/30 1 arm swings. Swing L then rest for: 30, repeat for 8 minutes
Hip flexor stretch
Turkish Get-Up Standing Position Walk 30 seconds then come down, repeat for other
arms. Do a Turkish get-up, then walk for 30 seconds, stop, come down, switch arms, and
repeat.
Kettlebell Deadlift 4 x 5. Do 5 Repetitions with a weight that isn’t light, but not too heavy
that you cannot complete 4 sets. Once you do 5 reps, rest for approximately 1 minute, and
then do 3 more times. Ensure that your back is straight, and breathe in on the way down,
and out on the way up.
Kettlebell Swings 30/30 for 10 minutes. You will do 30 seconds of 2 arm swings, rest for
30 seconds and do this for a total of 10 minutes.
Goblet Squat 6 Reps, @ bottom of the 6th Rep, curl the kettlebell 6x by the horns.
Repeat 4x. So you will do 6 goblet squats, sit in the squat, then do 6 bicep curls with the
bell. Do this for 3 more times. Don’t be too aggressive with the weight here. Select a weight
that you can curl vs. a weight that you can do a goblet squat with.
Hip Flexor Stretch. Really focus on a solid total body stretch here. Try to accumulate 20
seconds on each side. I love this stretch!

Day 4
TGU, alternate each side for a total of 10 minutes
10 2 handed swings
8R and 8L 1 arm swings
10 goblet squats
20 hand to hand swings :
30 overhead walk L/R :
30 suitcase carry L/R
Repeat 4-6 times above for time
Turkish Get-Up, Alt ea. Side for a total of 10 minutes. Be careful with weight selection
here as you will continuously be moving arm to arm and doing the get up. Do not focus on
speed. Feel each step in order to perform this movement correctly.
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 this day is to move from exercise to exercise without resting. Once you
complete on round, then rest, recharge, and set a goal to complete 4 to 6 rounds.
Month 2
Day 1
TGU- use a heavier bell if possible
6 total, 3 per side alternating
1 swing, 1 snatch into overhead walk for :15
Repeat above x5
Goblet squat- pause at bottom position for :5 then come up. 5x5

Kb rack walks
https://lossweight1434.blogspot.com/2021/03/what-is-weight-loss-anyway?
5 sets of :30
Turkish Get-Up Use a heavier bell if possible. Doing a total of 6, 3 each side alternating.
Now that you’ve been doing the program for a month, you should be able to do more weight.
Obviously, select a weight that is safe for your ability.
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 how the workout works: You will do a swing, a snatch, walk for 15 seconds, then do
this through 4 swings/snatches then rest as needed, and do 4 more times. Keep the rest
period as short as possible. Really push yourself here.
Goblet Squat-Pause at Bottom position for 5 seconds then come up 5 x 5. Here you will
do 1 goblet squat, sit at the bottom position for 5 seconds, come up and do this for 5 times.
Rest as needed, and then do 4 more times.
Kettlebell Rack Walks 5 sets of 30 seconds: Rack the weight, and simply walk for 30
seconds. Keep rest short, then do 4 more times.
Day 2
TGU 8 minutes total, alternate each side
Clean and press 5x5
Double kb front squat 5x5
Push-up 4 sets of perfect form
20 swings, 20 hand to hand swings, :30 rack walk. repeat x4
Turkish Get-Up 8 minutes total, Alternating each side. Just a reminder here, don’t focus
on speed, focus on movement throughout the Get-up. A slightly heavier weight that you can
safely handle will cause your core to get some extra work!
Clean & Press 5 x 5. Do a Clean, then press it and do this for 5 repetitions, rest, then do 4
more times. You will be able to clean much more than you can press. Base the weight off of
your press here on this movement.

Double Kettlebell Front Squat 5 x 5. Ensure you rack the weight, keep your back straight,
do 5 reps rest and do 4 more times. Choose your weight wisely.
Push-Ups 4 sets of perfect form. This is truly a test of your mental strength. Do as many
push-ups as you can with perfect form, rest, and do 3 more times. Record the number of
push-ups, so the next 3 weeks you will know if you are progressing. Focus on form here
NOT speed. Really push yourself here.
20 Swings, 20 Hand to Hand Swings, 30 seconds Rack Walk
repeat 4x. You should try to use the same weight for this. So do 20 two handed swings, then
20 hand to hand swings, and lastly rack walk for 30 seconds, rest as needed and do 3 more
times. Try to keep the rest period short.
Day 3
Overhead walk 4x :30 each arm
suitcase carry 4x:30 each arm
10 1 arm swings L/R
10 snatches L/R
20 hand to hand snatches
repeat x4
2 hand swings, 8 minutes total 40/20
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 from exercise to exercise without resting. You should know how to do hand to hand
snatches before attempting here. After a round is completed, rest for a short period, catch
your breath, and do 3 more times. Really push yourself here!
Then:
2 Hand Swings @ 40/20, 8 minutes total. A real test here, do 40 seconds of 2 handed
swings, rest 20 seconds and do a total of 8 times.
Day 4

1 TGU each arm
20 2 handed swings
10 R and 10L 1 arm swings
8 goblet squats
8L and 8R snatches
2 TGU each arm
Rack walks :30
Repeat 4-6 times for time.
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-ups are not to be done fast. Feel each position. Move from exercise to
exercise with a weight that is challenging, rest and aim for 4 to 6 sets.
If you’ve completed 8 weeks of the training program, you can always, start back at week 1
and do another 8 weeks. You can add more weight, shorten your rest periods. I will be
devising more intense kettlebell workouts in the future.
Chapter 5: Living the Healthy
Lifestyle
Once you have reached your target weight, you’ll want
to know how to maintain it so you don’t put all that hard
work to waste! Educating yourself ahead of time will
help you when you are at the point where you have
attained your weight loss goal. You wouldn’t want to
ruin the celebration you will want to have, and you of
course want to continue on with your newfound healthy
lifestyle.

Don’t skip any meals! Remember, your body’s metabolism will take this as a signal that
your body is starving and will begin to store fat for reserves. Make sure you keep up with
eating your meals, scheduled out as you have been. Besides, if you skip a meal at one point
in the day, it could mean you overeat later on when you are just so hungry.
Keep eating a variety of foods. This will help you to keep getting all the nutrients and
vitamins your body needs to stay working properly. It will keep you feeling healthy, energized
and protect your body by keeping it healthy. You can include choices from whole grains,
fruits, vegetables and lean proteins.
Keep up the exercising! Don’t get lazy and slack off on your exercise routine now. You
have gained the knowledge of what kind of a workout is right for you, and probably how to
change it up every once in a while as well if you had instruction from a personal trainer.
Changing up your routine is a great idea to keep you from getting bored, and to keep your
body guessing. As long as you are always combining your cardio and strength training, you
will continue to stay fit and feel strong and healthy, all while protecting yourself further from
illnesses coupled with your healthy diet.
Adjust your daily caloric intake. Many people wonder if they should increase their daily
caloric intake right away. It is probably advisable to do so, but do so gradually.
Try starting with just 250 calories more a day. After a week, weigh yourself. You’ll probably
still have lost some more weight. If this is the case, add another 250 calories, then weight
yourself a week after that.
Repeat these steps until you see that your weight has remained the same when you weigh
yourself for the week. If you gained a bit, take away some calories, 100 at a time, until your
weight evens out and remains the same from week to week.
Keep drinking that water! Don’t forget to have at least eight glasses of water a day to keep
your body working well. Water aids in digestion, increases your energy and helps rid your
body of toxins naturally. Plus, you will stay hydrated and healthy.
Keep eating frequently. Eating five to six small meals a day as you have probably already
learned to do is a good thing to continue doing, as this keeps your metabolism up, and
keeps you feeling satisfied.
It is important to continue this as well because you don’t want to fall into the trap of
increasing your portion sizes again if this was a problem before. You will throw yourself all
the way back to square one eventually. In the very least, you will gain a bunch of the weight
back you worked so hard to shed.
Don’t let the junk food back in. Now that you’ve developed your healthy habits, why ruin it
by going back to your old ways and eating junk food? You have discovered plenty of
delicious tastes to satisfy all your cravings with healthy foods. Keep your intake of fruits and
vegetables up to several servings a day, preferably 6-8.

Take your daily vitamins. Remember to keep taking your daily vitamins as well. By doing
this you will help assure that you acquire all the vitamins you need each day and it will help
you to maintain your healthy weight as well.
The Secrets of Staying Healthy
Everybody wants to live long and healthy lives; nobody wants to count on getting any severe
diseases. Although we can’t predict or prevent every situation, there are ways to help protect
ourselves that can make our lives more full and healthy overall.
Prevention and early detection is the first thing you should consider. Most people
dread going for a yearly physical, or even the dentist cleaning every six months. But having
good doctors and keeping these appointments in your life will help you to stay healthy
because you can detect things that you can’t on your own.
Knowing your family history is also important because if there is any history of heart disease
or cancers in your family your doctor can keep any eye out for symptoms and do testing on
you regularly.
Love the people you are with. Make sure and spend time with the ones who surround you
daily such as your spouse, children, other family members, friends and co-workers. Enjoy
the time you spend with other people, plus maintain healthy friendships. These relationships
are needed to make you feel fulfilled in life.
Get eight hours of sleep. Although many people find this one difficult to do because of how
busy we can get in our lives, it really is very important to leading a happy and healthy life.
Find something you are good at. All of us have times where we need to be doing
something we really enjoy, and most of these are things that we excel at. This is usually
something that makes us feel good inside as well, and can even be soothing and stress
relieving.
Manage your stress – don’t ignore it! Everyone has stressors of some kind, and it is
important that we handle our stress so that it does not get out of hand and consume us.
When you are riddled with worry and stress it can literally make you sick in many different
ways. Daily walks can help clear your head, and make sure that you are not over-filling your
agenda for each day or letting others schedules dictate your day.
Find balance in your life. Don’t try to take on too many projects at work or let work
consume you. Find a balance so you are still able to enjoy all the other things around you
like your hobbies and your friends and family
Although financial times can be tough, it is still so very important to find time to spend at
least with your family, the ones you are working so hard to keep safe and provided for.

The Advantages of Staying Healthy
The benefits of staying healthy are boundless. It doesn’t just
mean that you are happy with the way you look and can fit
into that new outfit. Being healthy has to do with your whole
physical, mental and social well being.
Your Physical Health: Keeping yourself physically healthy
can help you all around. Not only can it help you to take part
in daily activities such as being able to walk, move and bend,
but it allows you to be physically able to take care of your
loved ones around you who depend on you.
It can be financially beneficial if you avoid diseases that were
preventable and that would be very costly.
Your Mental Health: If you do not have a good mental health, your physical health will also
be affected. Many people don’t realize just how important their mental health is to their
overall well-being. If you allow yourself to be over-stressed or for that stress to rule your life,
it can make you sick.
Stress can raise your blood pressure which increases your risk of a heart attack or stroke.
You need to deal with your stress in positive ways like through exercise, meditation or
therapy. Don’t deal with stress by things that can damage your overall health like smoking,
drinking or eating unhealthy foods.
Disease Prevention: Making sure you are eating a healthy diet is vital to your overall health
and staying healthy. The foods you choose to eat can have a direct impact on your health.
Phytochemicals are important for your health and could prevent things like heart disease,
specific types of cancer, diabetes and high blood pressure. They are only found in certain
foods like berries, spinach, olives and kale. Eat a low-fat diet full of lots of fruits and
vegetables plus whole grains to help protect your cardiovascular health.
Long Life: Striving to live a healthy lifestyle can be a big factor of you being able to live a
long and healthy life. Although you can’t prevent all health problems and some of them are
out of your control, a lot of the most significant ones you can help to avoid by living healthy.
With the leading causes of death being chronic diseases such as diabetes, heart disease,
stroke and cancer, having lifestyle choices that include controlling the foods you eat is
important. Keeping your weight at a healthy level, how much you exercise and how you deal
with the stressors in your life can have a huge impact on keeping these diseases at bay.
Living a healthy lifestyle can also improve your mood and give you greater self-esteem and
mental focus. You will be stronger, have a higher stamina and you will be able to get a better
night’s sleep.

Other benefits of a healthy lifestyle include improved digestion and a lower blood pressure.
Keeping yourself healthy can also help ease or eliminate back problems and back pain plus
improve your posture, enhance coordination and balance, and lower your resting heart rate.
Chapter 6: The Best Diet
Supplements What
to Look For
If you are wanting to take the next step in your
physique development or if you are interested in
the best diet supplements and cutting edge anti
aging supplementation, it is important to find a
company that not only can you rely on, but one
that can be trusted to give you the quality that you
are paying for.
I am sure we are all too familiar with the
uncomfortable experience in vitamin shops where we were pushed to buy supplements that
never helped us. This is why I decided to become 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 seriously as well.
Why Did Prograde Begin to Sell Supplements?
Prograde was started in response to the poor business practices that are so rampant across
the internet and real world vitamin shops. At these online stores and retails vitamin stores, it
seems as though everyone wants our money, but they refuse to give us the quality that we
are paying for
The main problem with buying what many pushy salespeople call the "best diet
supplements" is that many of the ingredients are not as pure as they could be.
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 what you buy from a supplement store is usually backed by pseudo research, which
is nothing more than disguised sales copy to hype you up to purchase their products.

After reading hundreds of product labels and their sales copy, (which was supposed to be
"research"), I knew that there had to be something different. Something better, with real
people who were interested in helping me find the best diet supplements, multivitamins and
other health related products that may help me get the benefits that I was looking for.
What impressed me the most about Prograde is the fact that before they began, they hired a
top notch nutritionist to help design their product line. In fact, they only allow qualified health
professionals and personal trainers to recommend their products.
This is very different from what we see on the internet with products with fake reviews
pushing you towards products that are only designed to make the seller rich.
This has to be the most frustrating experience of going to a run-of-themill vitamin shop.
Another Reason I Use Prograde
Prograde's "Zero Risk" policy also allows me to try any one of their products and they give
me a full 60 days to evaluate their product risk free. I have found this company to be a great
source for quality multivitamins for both men and women.
It is a sad fact that our quality food sources are on a fast decline. In order to ensure optimal
health and vitality, which is imperative to enjoy life, we must find a good source that not only
can we trust, but one that also stands behind their word.
Never in history has it been so important to supplement to ensure optimal health. If you are
as interested in your health as much as I am, you will remember the day when you first
heard the name "Prograde".
Daily Vitamin Supplements: Why You Need
Them
We all want to look our best. This is why
daily vitamin supplements may be the
solution. The truth is, if you only rely on food
from the grocery store to supply all of your
daily nutrients then you are selling yourself
short. This is a hard pill to swallow for many
but it's true.
Also, if you want to burn the maximum
amount of fat as possible it is important to add daily vitamin supplements to your diet so you
can get the upper hand and reach your goals faster.

In this article we will address both men and women in a separate section so you too can be
delivered from the synthetic grocery store daily vitamin supplements that do nothing but pass
through your system while offering zero benefit in the process, much less giving you an edge
on fat loss.
For Women Only: Why You Need Vitamins EVERY Day
The truth is, there are very few natural vitamins supplements that are specifically formulated
for a woman. Women have very specific needs and desires and finding daily vitamin
supplements that can address these has been a big challenge until now.
A vitamin that can help support your unique hormone balance as well as increase energy
levels and boost your mood is literally like a
diamond in the rough.
If you are a woman who is conscious about both
the way you look and how you feel, then you know
it is of the utmost importance to supply your body
with daily vitamins throughout every phase of your
life.
In fact, if you're not getting all of your fruits and
vegetables on a daily basis you could face some
very serious health concerns as you age.
Stress has become too common in our society and now the need to bring peace and
balance back into your life through daily vitamin supplements is now a reality.
You can forget getting an upset stomach when taking this new breed of vitamin because it is
not synthetic like 99% of what you find both in online and offline stores.
Did you know…
That if you are not eating at least 10 servings of fruits and vegetables per day that you are
depriving your body? This is why supplementation has become so popular, because it is
almost impossible with our schedules to make sure that we eat and get the nutrients we
need a day-to-day basis.
And finally, a vitamin that has been designed for a woman should also help you to replenish
the nutrients that you lost while training as well as help you to incinerate your fat so you
become lean. This vitamin should also provide you with the special nutrients you need every
day regardless if you train that day or not.
It would take a world-class nutritionist to develop such a vitamin. As a partner of Prograde
Nutrition, I happen to know the vitamin.

CLICK HERE to see what Vitamins shops DON'T want you to know.
For Men Only: Keep Confidence Close By!
Men also have unique issues and these need to be addressed through daily vitamin
supplements because men, like women, also face a challenge in getting all of the nutrients
they need on a day-to-day basis.
Because of the hormone testosterone, men face unique issues such as combating prostate
and urinary health, both of which can turn into serious health problems if preventative
measures are not taken far in advance.
For a man, it is important to look good "naked" so your confidence always stays at peak
levels.(Men do not get as much social proof as women and so it is important for a man to
look his best at all times to keep his confidence levels in check).
Daily vitamin supplements that can provide you with the key ingredients that you need to
increase your metabolism so you can burn fat at a faster rate and get that six pack faster is a
benefit that is clearly nonexistent in almost every multivitamin supplement that you find on
the market today.
Getting the correct fatty acids, vitamins,
enzymes and amino acids literally happens
once in a blue moon, especially when you're
trying to eat enough all day to supply your body
with what it needs. This is why as a Prograde
Nutrition partner I wanted to share this
information with you.
Liquid Weight Loss Diets? Why Not a Meal
Replacement Instead?
If you are having problems losing fat, liquid weight loss diets, wouldn’t be my first
recommendation, and quite frankly it is more likely that you are not eating enough. Not
eating enough? Yes, this confuses many people because they think that less calories equals
weight loss.
However, they are only partially correct. Eating less works for a period of 10 to 14 days until
your body "figures out" what you're trying to do. This is why some folks will “cycle” their
calories every 7 to 14 days. But, we’ll save that for another discussion.

After this time, homeostasis kicks in and your body will down regulate its metabolism so you
will burn less calories. This is also known as the yo-yo dieting syndrome because, with these
types of diets comes a backlash of weight gain.
Do this enough times and you end up wrecking your metabolism which will take you even
further away from your weight loss goals. In efforts to lose weight many have also turned to
a just a liquid weight loss diet, but this is not something I would suggest or advocate.
Why? Is There an Answer?
Yes. As a Prograde Nutrition partner, I want to share with you a great meal replacement
product.
You see, balance is needed in order to enjoy a lean physique. Instead of a “liquid weight loss
diet,” why not enjoy a healthy meal replacement in between meals? Why is this important?
Because losing weight is all about ramping up your metabolism.
In short, this means eating enough food so your body is constantly working all day in order to
digest the amount of food that you're feeding it. Besides, could you imagine living on a liquid
weight loss diet for every single meal? Unless my jaw was wired shut, give me real food.
This may turn your body into a calorie burning machine.
Now, This Is Where The Balance Comes In
Simply eating six meals a day at a fast food restaurant will not get you the results that you
are looking for. Fast food contains too many empty calories (calorie rich/nutrient poor) and
far too much saturated fat that will cause more harm than good.
In order to lose fat and keep the fat off, it is important to eat 5 to 6 small healthy meals per
day so you can you utilize the thermic effect the food, which simply means that your body is
churning and working every time you eat, which in turns raises your metabolic rate when you
are not eating.
Once your metabolic rate increases, look out, because you may lose some of that unwanted
fat! A liquid weight loss diet will most likely not lead to these same results.
Which Meal Replacement Shake?
First and foremost, taste is important. Having to drink something that is simply unpleasant
will reduce anyone's compliance regardless of how much protein and vitamins it contains.
Granted, there are those who will drink anything, but I am not one of those people.

So, it has to taste good, or I will not look forward to it. Why not look for a meal replacement
shake instead of a liquid weight loss diet supplement? There are some key things that every
supplement should contain.
Protein. Between 30-40 grams. Check.
Too much protein and your body is unable to
absorb it. Too little protein and then you lose the
effect that you're looking for. Saying this, when
choosing a supplement you're going to need
right at or little under of protein.
Anyone's body is only able to absorb up to 40
grams of protein at one sitting. I am personally
confused as to why I see supplements with 50
and 60 g of protein when the companies know
that your body is not able to absorb it.
No. I mean NO Artificial Sweeteners. Check
I cannot tell you how many times that I have found the right ingredients I need only to see
this at the bottom. Phenylketonurics - Contains Phenylalanine! This is aspartame which can
cause a wide range of side effects.
When I am going to drink something 2-3 times per day, then this is definitely something I
need to stay away from. I can do without the headaches from artificial sweeteners. If I am
doing this for my health, I need something natural.
Low Fat. "I am trying to lose it, not drink it!"
Lately there have been many meal replacement shakes that have high levels of fat? Why? It
makes them taste better and the manufacturers know this, but what they don't tell you, is that
it will throw off the requirements for the rest of your day as you have to control how much
bad fat you eat in other meals. This is just too much calculating and I am far too busy for
this.
Must Meet All Registered Dietitian Nutritional Recommendations
A meal replacement is just that, a meal.
And when I am trying to lose fat, I have to
make sure that I am getting all of my
vitamins, amino acids, fiber and other
nutrients that my body depends on. It’s

that simple, but yet, was difficult for me to find. Forget about a liquid weight loss diet. They
just aren’t smart.
Natural Testosterone Supplements
As men age, many of our hormones begin to decline, mainly testosterone. In fact, the fitness
world has been searching for healthy natural testosterone supplements for decades as a
means to lose fat which has not been available to the public at large until recently.
Testosterone is what makes a "man a man" and is also responsible for making him a lean,
mean, machine. The main benefits of testosterone are: increased muscle mass, decreased
body fat, heightened energy levels, healthy confidence and sex drive levels, and increased
sexual stamina and drive.
And because I am a partner of Prograde Nutrition, I wanted to share this natural
testosterone supplement with you.
Testosterone Helps Regulate Fat Loss - The
Story You Haven't Heard.
Because of these benefits, testosterone has now been viewed as the fountain of youth for
men, which is why men all over the world are trying to boost their testosterone levels.
However, resorting to testosterone injections is not only illegal outside a prescription, but
has a wide scope of side effects such as increased aggression as well as prostate issues
due to hormone imbalances.
Also, once exogenous testosterone is injected into the body, the testicles, the main
producers of testosterone, shut down and begin to atrophy, or get smaller. In essence, your
body begins to rely on a weekly shot in order to maintain healthy hormone levels. This is not
good.
The Holistic Solution
If you know anything about holistic health, then you would disagree with the above approach
as there are much better and healthier ways to help your body naturally produce
testosterone so you do not have to worry about the wide range of side effects.
In fact, many men do not even qualify for legal hormone therapy even though they are
experiencing the side effects of a lowered testosterone level.

This is why it's very important to seek a natural solution for fat loss if you're finding yourself
getting older and having lower testosterone levels, which is evident by both the way you look
and the way you feel.
Testosterone and Your Metabolism- The
Shocking Truth And Why You May Be Gaining
Fat!
Testosterone plays a key role in helping your body to regulate the amount of fat that it
produces. If you're suffering from low levels of testosterone, it will be evident by higher body
fat levels which are no fun for a man. In fact, as men age and as testosterone levels decline,
a whole other issue of a decreased metabolic rate arises, as testosterone is responsible for
producing a healthy metabolism.
In layman's terms, if your testosterone levels are low then it will also affect your body's ability
to burn calories, thus resulting in the gaining of more fat as the days and months go by.
That is NOT good news.
This means we have millions of men across the globe gaining unnecessary fat each year
when natural testosterone supplements may completely reverse this problem and bring their
body chemistry back to where it needs to be.
Raising your testosterone levels naturally is perhaps one of the methods men can utilize to
combat the problem of gaining unnecessary body fat that to some seems almost
unpreventable.
"I Tried To Diet But It Didn't Work"
This is something I hear almost each week from
men who get motivated, begin a workout routine
and try to start a healthy and balanced diet.
Their progress seems very slow. If this is
something that is happening to you, then you
may want to look into trying natural testosterone
supplements as a solution to your fat loss
problems.
Natural testosterone supplements, like 4 Cycle
Fat Loss Solution may help increase your
energy expenditure which can be one of the keys to consistent fat loss. It may also help
increase your stamina, fight mild depression, increase your confidence, and help you to
maintain a positive attitude.

Many people overlook this last aspect, but maintaining a positive mental attitude is key when
you were trying to reach your goals. Nothing better than testosterone may help you do this
because it is the key hormone that creates the unique mindset men need to achieve their fat
loss goals.
Remember, there is no reason to sell yourself short when there are natural testosterone
supplements that may help raise testosterone level so you do not have to go around
worrying why you are unable to lose fat.
If you have decreased stamina, if your confidence level is lower, or if you just don't feel like
"you" anymore, then your body needs to be "reset" so that you may regain the manly "Mojo"
that is vital to male survival and the key to enjoying being a lean, mean, man machine.
Click Here To Find Out Why Going Natural is Now Better Than Ever!
Nutritional Supplements for Athletes
If you are an exercise enthusiast like me who is interested in getting as lean as possible and
finding the best nutritional supplements for athletes, then you will know that there comes a
point in your fitness career that regardless of what you do, how long you workout, or how
hard you train in the gym, your results just do not seem to keep up with the effort that you're
expanding.
This is especially true with fat loss and why nutritional supplements for athletes are
so important.
Many athletes refer to this as a "wall" but in 99.999% of the cases, this "wall" is only a
nutritional deficit. This is why it's so important for every athlete to replenish their nutrients on
a consistent basis. And by consistent, we mean every day. This is just what it takes to get
the results that all of us are looking for.
In fact, having access and knowing about the best nutritional supplements for athletes is
what separates the good from the best and the best from the elite. If you want to move up in
the ranks athletically while simultaneously reducing your percentage of body fat, then your
focus must be on the nutritional aspects of your workout regime in order to produce the best
results possible.
See, without nutritional supplements for athletes, you will have to spend more time in the
gym, eat more frequently, take more vitamins, and overall, spend more time trying to feed
your body than you would if you had access to some of the highest quality nutritional
supplements for athletes on the market.
This is where I was a few years ago. And believe me, it's not a good place to be because it
simply just wasted my time. Time that I could've spent doing the things I love to rather than
try to chase a calorie to help me lose fat in a post workout shake they just never seem to
benefit me.

However, That Has All Changed
Although I learned the hard way, you do not have too. With the rise of many supplement
stores online and in the real world, it is sometimes hard to discern the difference between
which products work and which ones don't for optimal fat loss.
As an athlete, and partner of Prograde Nutrition, I recognize that I need to replenish the
nutrients on it daily basis, not with just food that that you find in the grocery store, but with
nutritional supplements for athletes that allow me to intake far more nutrients than I would
ever be have able to by myself.
Let's face it, I just don't want to sit at a table and have to chew food all day long in order to
replace my body's nutrients in order to give it the vitamins and nutrients it needs so I can
maintain the leanness that I cherish. That's just not fun, and would ruin my social life.
Now, let’s dive into a little science as it pertains to how you are going to get lean and stay
lean. This is where it gets both scary and exciting, because there is something you can do
about it!
Gluconeogenesis- It's a BAD word! Especially After Training
If you are not familiar with the "60 minute window", it is the span of time right after your
workout that your body is begging you to replace its nutrients, mainly the glycogen that it lost
during training.
Glycogen is simply just a stored form of carbohydrate that is depleted while you train. After
you finish your training, the body shifts from a fat burning mode (if you train for more than 20
minutes) back into a resting mode where it will require stored energy in the form of glycogen
in order to function properly.
If there's not an ample source of carbohydrates readily available right after you finish working
out, then your body will begin to start a process called gluconeogenesis, which is your body's
attempt to create carbohydrates from non-carbohydrate sources, such as protein.
This means your hard-earned muscle could be used to replenish your glycogen stores right
after you finish training!
This is Something You Don't Want and It Affects Your Fat Loss!
Furthermore, when your body begins to digest its own muscle tissue to create
carbohydrates, is also eating away at the main metabolic enhancer that your body has,
which is your muscle tissue. This will not only curb your fat loss efforts but will put you on a
cycle very much akin to "Robbing Peter to Pay Paul", only metabolically.
Nutritional Supplements for Athletes Keep You From Running In Place!
However, finding the best nutritional supplements for athletes can completely alleviate this
problem. This means that your body will be getting the right type of carbohydrates, plus the
right type of protein that it needs to adequately recover
Never in history has it been a time where science can benefit the way we look and how
much fat we can lose as it has right now.

Click Here to find out see your solution to this problem and why you will never say
"Gluconeogenesis again!"
Conclusion: Ready…Set…Go!
Now that we've learnt how to change your lifestyle and lose weight now, everybody knows
what to do. They read the material, they realize they need to take action and put in the effort
but the truth of the matter is, people seldom do. Unless you discipline yourself to resist the
temptation of eating unhealthy foods and motivate yourself to eat healthy foods, you will find
it difficult to get on the road to a healthy life.
No amount of reading or saying "Yes, I can do it" will help you unless you take that first step.
It takes a strong commitment to get on track and it takes an equally strong commitment to
keep at it. Most people give up after a short time because they're not satisfied with their
results. If you can commit and keep yourself motivated and continue to aspire to eat well and
train well, you will achieve your goal. No matter what the goal is, be it to lose weight or
increase your endurance or become a better athlete in a specific sport, you just need to go
out there and make the effort and do the work required.
Over the course of time, not only will you mentally adjust to your training regiment but you
will develop a great amount of discipline and self confidence and you will naturally maintain a
positive attitude which means easily being able to resist any kind of temptation.
Everybody needs to start from somewhere. Setting your goals little by little as opposed to
attempting to go all-out and trying to sweat out 10 pounds on the treadmill in the course of a
week will do more harm than good. Starting the process slowly is key which means going for
a brisk walk to help acclimate your body to the more rigorous runs you plan to do in the later
weeks.
One mistake people make when starting out is going all out which leads to injury and soon
they decide that training is just too painful and taxing.
As before, set a schedule and if necessary, consult with a personal trainer about what might
be good for you if you feel uncomfortable coming up with a schedule. You really do not need
to make the process so difficult. If your desire is to lose weight, all you really require is a
small daily window allotted to your exercise and keeping an eye on what you put in your
body.
Simply be confident and work towards your goals. Be positive and you will get the results
you want. As the beginning of a new season approaches, maybe now is a good time to
begin developing that plan and taking a course of action so you can get on the road to the
super healthy lifestyle you deserve?
About Corey Lewis:
Hi, my name is Corey Lewis aka Sergeant Slim. I’m a Personal Trainer and author from
Bozrah, CT.

I’ve Been In Your Shoes!
Why should you listen to what I have to say? Perhaps you are tired of buying into so-called
“gurus” who have their own special formula for weight loss. Unlike the majority of
self-proclaimed experts online today, I have actual experience with being overweight!
You see, back in my early 30′s I began packing on the pounds. At first, it wasn’t that
noticeable, and I made excuses for why I had put on a few extra inches around my waist.
But, before I knew it, I was wearing size 44 pants and was in the worst shape of my life! In
fact, I couldn’t even climb up a single flight of stairs, without getting short of breath. A Fat
Loss coach wasn’t even available to me.
I Was Fat and Made a Change
Yes, that’s me sometime in 2001 with my daughter when I was over 277#’s (last time I dared
to look) What finally woke me up and spurred me to change? Though I knew that my extra
weight was unhealthy, I worked hard to ignore this fact.
However, when the World Trade Center was attacked, I had a strong desire to rejoin the
military and serve my country. Yet, at that time I weighed over 277 pounds, which is a lot
considering I am only 5’8” tall! I knew no recruiter would even talk to me, much less offer me
a position in the military.
I was determined to reverse this trend in my life, and regain my health by any means
necessary. I threw myself into dedicated study and intense exercise, and overhauled my
body from the ground up!
My efforts were hit and miss, particularly without a fat loss coach, but by the time 2 years
had gone by, I was at my ideal weight and back in the military again.
Why Should You Listen to Me?
After my experience, I discovered that I have a passion for fitness! Since that time 10 years
ago, I have become a certified Personal Trainer, Olympic Lifting Coach, Hard Style Certified
Kettlebell Coach and Mobility Coach. I am a Fat Loss Coach as well, and I have dedicated
myself to uncovering how to burn fat in the most efficient ways possible. In fact my book
Sergeant Slim’s Weapons of Mass Reduction is what I suggest to anyone looking to lose
weight and get in shape regardless of their age.
When I wake up in the morning, fitness is the first thing on my mind! I can’t get enough, and
still study new information on a daily basis. It is safe to say that this is my passion, and I love
helping others achieve their personal goals.
I push myself to my limit whenever possible, and I compete in fitness competitions which test
my strength and endurance. I’m not talking about some flashy show, where I stand on stage
wearing a thong and a spray tan! I’m talking about moving big weights – fast. That requires
real strength, not just muscles designed to look good from a distance.

What Advantage Can I Provide?
Unlike most trainers my age, I’m not stuck in my ways, pushing outdated exercise
techniques. You are probably familiar with this type of traditional approach, where you do
hours of cardio training. In fact, if you hire a trainer at most big corporate run gyms, the first
thing they will tell you to do is jump on the treadmill.
Yet, did you know that I’ve uncovered a method which is up to 9 times more effective at
burning fat, and takes only 1/4 of the time? If you’re like me, you don’t enjoying running
endless miles, for mediocre results. You’d probably like to use your head instead, and lose
weight as quickly as possible!
With me as your fat loss coach, I can show you how, with step by step training. In fact, I’m
close to completing my certification as a Precision Nutrition Coach too, meaning I know how
to use your diet to further enhance your results! Stop guessing at what you should eat, and
when, and use my extensive knowledge to massively enhance your eating approach instead.
Does That Mean Weight Loss Is Easy?
Like all things in life, you get out only what you put in. That means you have to invest effort
to achieve the changes you want to see. I’m living proof that this is possible, if you set your
mind to it. However, my results didn’t come instantly and without any work, and neither will
yours.
In fact, without a Fat Loss Coach to keep you on track and motivated, you are more likely to
fail. Yet, if you have someone in your corner like me, you’ll have a much better chance of
achieving your dreams! You’ll still have to work hard every day, but I can help keep you
focused, and get you over any bumps in the road along the way.
You see, weight loss is essentially about one thing – concerted effort over time. If you keep
working at it every day, no matter if you have a few setbacks, over time you can’t possibly
fail!
Change Your Life – Today!
So, don’t wait until tomorrow or next week to begin, start changing your life today. You
wouldn’t be reading this, if you didn’t want to lose weight, and reclaim your fitness and
vitality. Why not take advantage of my years of training, personal experience and expertise,
to fast forward your weight loss efforts? I will be there every step of the way, to keep you on
track and working as effectively as possible. I want to become your Fat Loss Coach.
Rather than wasting hours at the gym, with little to show for it, if you follow my instructions,
you will begin to see results! It will still take work on your part, but at least your effort will
begin to pay off.

Get Peak Nutrition!
You can also benefit from my special partnership with Prograde Nutrition. This excellent
company takes the hassle out of getting perfectly balanced nutrition, which is designed for
your peak performance. In fact, they spend hundreds of thousands of dollars in clinical
studies, just to ensure that every product lives up to its claims! If you want to truly take your
results to a new level, they are the right company to trust for your nutritional needs.
On my blog I often recommend products like Prograde where I will make a commission.
Keep in mind I only recommend those products that I’ve purchased or have received an
advance copy. Rest assured, if it’s garbage, I am not going to suggest you purchase the
product. I will always be transparent with my followers, always.

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