This document provides an overview and instructions for a 14-day rapid fat loss plan. It includes 3 sections: 1) strategic setup, 2) macro-patterning nutrition with carb-up and deplete days and meal plans, and 3) strategic exercise with interval training, cardio, and resistance training workouts. The plan calls for alternating carb-up days with higher carbs and deplete days with no starches or fruits, along with daily exercise including interval training and resistance training workouts.
This document provides an overview and instructions for a 14-day rapid fat loss plan. It includes two main sections - nutrition and exercise. The nutrition plan uses a technique called "Macro-Patterning" which alternates higher carb "Carb Up" days with lower carb "Deplete" days to boost metabolism and burn fat. Meal plans, food lists and portion guidelines are provided. The exercise plan includes high intensity resistance training and interval workouts designed to burn fat and preserve muscle. Detailed workout schedules and techniques like "Metabolic Bursting" are outlined.
Think about the excitement and pride as you unveil, strip down your swimwear confident relax and proud, feeling new and better and people comment on your impressive well-earned physique. whatever you have been failing for years but never seen results, If you just decide now it the time for that great change after months of letting yourself setback, here the plan to achieve the dream body with incredible training and diet program, you will see the hard work translates into a lean muscular defined physique.
This document discusses a 1500 calorie diet program for losing weight and burning fat. It describes the program as involving 6 meals per day of around 250 calories each, containing protein, carbohydrates, and fats. The program is said to allow significant weight loss without drastically reducing calories. It also includes exercise recommendations for fat burning and strength training.
Think about replacing the extra weight with excitement and pride as you unveil your beach body. You will feel lighter, sexier and confident. Whatever you have been feeling: setback, disappointment, lack of visible results… Now it is the time for that fabulous great change after months of letting yourself down, here is the plan to achieve the dream body. I have the recipe: blend of incredible training and a diet program. Follow my rules, work hard and soon you will see the result: your new lean body and muscular tone physique.
How to lose weight fast 3 simple steps based on scienceDSEnterprises2
There are many ways to lose a lot of weight fast.
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
The document provides information about a 9-day weight loss program called C9 that involves following a calorie-controlled diet and exercise plan. It includes meal plans, supplement recommendations, exercise suggestions and recipes. The goal is to help participants lose weight and form healthier lifestyle habits over the course of 9 days to serve as a foundation for long-term wellness.
You will discover the topics about the importance of eating the right foods and how it will help you banish stubborn belly fat from your body for good, how excess belly fat effects your overall health. Hint, it changes more than your appearance, the real truth about losing lower belly fat for a sexy flat stomach, some simple, yet effective diet tips that will help you lose excess belly fat and the connection between belly fat and diabetes and how it affects your health.
There are 3 phases to the P90X nutrition plan designed to change along with the workout demands. Phase 1 is called the Fat Shredder phase and focuses on a high-protein diet to strengthen muscle while shedding fat rapidly. Phase 2 is the Energy Booster phase which incorporates a balanced mix of carbohydrates and protein to supply additional energy. Phase 3 is the Endurance Maximizer phase emphasizing complex carbohydrates, lean proteins, and lower fat to fuel peak performance.
This document provides an overview and instructions for a 14-day rapid fat loss plan. It includes two main sections - nutrition and exercise. The nutrition plan uses a technique called "Macro-Patterning" which alternates higher carb "Carb Up" days with lower carb "Deplete" days to boost metabolism and burn fat. Meal plans, food lists and portion guidelines are provided. The exercise plan includes high intensity resistance training and interval workouts designed to burn fat and preserve muscle. Detailed workout schedules and techniques like "Metabolic Bursting" are outlined.
Think about the excitement and pride as you unveil, strip down your swimwear confident relax and proud, feeling new and better and people comment on your impressive well-earned physique. whatever you have been failing for years but never seen results, If you just decide now it the time for that great change after months of letting yourself setback, here the plan to achieve the dream body with incredible training and diet program, you will see the hard work translates into a lean muscular defined physique.
This document discusses a 1500 calorie diet program for losing weight and burning fat. It describes the program as involving 6 meals per day of around 250 calories each, containing protein, carbohydrates, and fats. The program is said to allow significant weight loss without drastically reducing calories. It also includes exercise recommendations for fat burning and strength training.
Think about replacing the extra weight with excitement and pride as you unveil your beach body. You will feel lighter, sexier and confident. Whatever you have been feeling: setback, disappointment, lack of visible results… Now it is the time for that fabulous great change after months of letting yourself down, here is the plan to achieve the dream body. I have the recipe: blend of incredible training and a diet program. Follow my rules, work hard and soon you will see the result: your new lean body and muscular tone physique.
How to lose weight fast 3 simple steps based on scienceDSEnterprises2
There are many ways to lose a lot of weight fast.
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
The document provides information about a 9-day weight loss program called C9 that involves following a calorie-controlled diet and exercise plan. It includes meal plans, supplement recommendations, exercise suggestions and recipes. The goal is to help participants lose weight and form healthier lifestyle habits over the course of 9 days to serve as a foundation for long-term wellness.
You will discover the topics about the importance of eating the right foods and how it will help you banish stubborn belly fat from your body for good, how excess belly fat effects your overall health. Hint, it changes more than your appearance, the real truth about losing lower belly fat for a sexy flat stomach, some simple, yet effective diet tips that will help you lose excess belly fat and the connection between belly fat and diabetes and how it affects your health.
There are 3 phases to the P90X nutrition plan designed to change along with the workout demands. Phase 1 is called the Fat Shredder phase and focuses on a high-protein diet to strengthen muscle while shedding fat rapidly. Phase 2 is the Energy Booster phase which incorporates a balanced mix of carbohydrates and protein to supply additional energy. Phase 3 is the Endurance Maximizer phase emphasizing complex carbohydrates, lean proteins, and lower fat to fuel peak performance.
This document provides information and instructions for completing the Forever F.I.T. F15 Advanced 1 and 2 fitness programs. It includes a supplement schedule, meal plan, exercise routines, and recipes for protein shakes. The program is designed for individuals who have already completed the initial F.I.T. program and aims to further increase fitness levels through more intensive exercise and supplemental support. Participants choose between two 15-day plans that vary the exercise routines while following the same supplement and meal guidelines. Measurements are tracked before, during, and after the programs to monitor progress.
The P90X diet plan is a 3 month program that emphasizes healthy eating and exercise routines to lose weight and build muscle. It is divided into 3 phases - phase 1 focuses on high-protein foods to burn fat and build lean muscle, phase 2 increases carbohydrate intake to boost energy for workouts, and phase 3 emphasizes carbohydrates and lowered protein/fat to build endurance. The plan recommends consuming foods like lean meats, whole grains, vegetables, fruits, dairy and limiting calories depending on the phase. Combining the diet with the P90X workout program aims to produce significant weight loss and a toned physique.
How to lose weight with the right food! GoldenBoy29
The document provides information about a 7-day carb cycling plan for weight loss. It explains that the plan alternates high carb days with low carb days to keep metabolism cycling between burning fat and fueling muscle growth. A typical 7-day plan involves high carb intake on Mondays, Wednesdays and Fridays, with low carb intake on Tuesdays, Thursdays and Sundays. The document provides guidelines for calculating daily carb, protein and fat intake for high and low carb days. It also discusses why the carb cycling plan is effective for losing weight and building muscle through flexibility, customization, and effects on hormones like insulin and leptin.
This document discusses two effective ways to exercise to lose belly fat: circuit training and interval training. Circuit training involves doing a series of strength exercises with little rest in between to raise metabolism. Interval training alternates between high and low intensity cardio to keep the body from adapting. Both methods are more efficient at burning calories than traditional long cardio workouts. The document provides a sample circuit training routine and encourages the reader to try the faster workout styles to lose 1-3 pounds of belly fat per week.
CLEAN 9 INSTRUCTIONS - Explains Everything You Do On The Nine Day Clean 9 Plan!Jo Payge
This Clean 9 instructions booklet also comes in your Clean 9 pack, but here's an online version for you too.
It explains what the products do, how and when to take them. It has meal plans and protein shake recipes. It also has exercise ideas for you. It's one of the reasons Clean 9 is so popular - it makes the plan simple to follow.
The Clean 9 Instructions also contain simple charts to fill in to keep you on track and focussed.
You can find out more about Clean 9 at: https://medium.com/@fromhomework/clean-9-how-does-this-9-day-diet-plan-work-bed17bb1ffba
This document provides an introduction to a 12-month workout plan for building muscle. The plan focuses primarily on weight training and provides exercises, routines, and programming to progressively build muscle over 12 months. It includes information on proper form, nutrition, supplementation, warmups, cooldowns, and tracking your progress. The goal is to help readers build a bigger, stronger physique through consistent training focused on compound exercises performed several times per week.
CLEAN 9 DIET PLAN INSTRUCTIONS - YOUR GUIDE TO HOW CLEAN 9 WORKS!MY ALOE VERA
These Clean 9 Diet plan instructions guide you through the 9 days in a straightforward, natural way, enabling you very simply (and healthily) to cleanse and lose weight. They also offer guidance about exercise, exciting and nutritious recipes and plenty more besides! So if your question is, Clean 9 Diet how does it work? - you should find all your answers, plus answers to C9 questions you haven't asked yet, right here.
Introducing the new Forever F.I.T. program with three paks, Clean 9, F15 and Vital 5, for everything you need to look better and feel better.
http://fitlifediet.flp.com/
This document summarizes a marketing pitch for a custom keto meal plan service. It begins by outlining common diet mistakes like not being in a calorie deficit, severe calorie restriction, thinking all calories are equal, and following unrealistic diets. It then introduces keto diets and how they induce ketosis for weight loss. The document promotes custom keto meal plans tailored to individual goals and preferences as a solution to diet mistakes and for guaranteed fat loss results.
This document provides an overview of carb cycling for weight loss. It explains that carb cycling involves alternating high carb and low carb days on a weekly basis to keep metabolism cycling between fat burning and muscle building. A basic 7-day plan is outlined, with 3 days being high carb and 4 days being low carb. The document discusses how to calculate daily macros for high and low carb days. It asserts that carb cycling is effective for weight loss because it supports metabolism and energy levels while allowing flexibility. Preparing meals in advance and having the right foods stocked is advised for starting carb cycling successfully.
This document provides terms and conditions and copyright information for a book on successful weight loss. It contains 10 chapters that provide guidance on lifestyle changes to support weight loss, including using walks, eating fruits high in vitamin C, switching to healthier fats, reprogramming your mind about portion sizes, and using affirmations. The document encourages keeping food and exercise logs to track progress and maintain motivation.
7 foods to avoid for rapid weight loss rough fileAvni Shah
The document summarizes "The Virgin Diet" plan created by nutritionist JJ Virgin. It is a 21-day plan divided into three 7-day cycles. Cycle 1 eliminates the top 7 foods that cause food intolerance and inflammation - soy, corn, gluten, dairy, sugar, eggs, and peanuts. Cycles 2 and 3 gradually reintroduce foods and focus on maintaining healthy habits long-term. The plan promises rapid weight loss through eliminating highly reactive foods and reducing inflammation. However, it also notes the diet is very restrictive and not suitable for everyone long-term due to difficulty following and potential for rebound weight gain.
This document provides information about the Forever F.I.T. Intermediate 1 & 2 program, which aims to help moderately active individuals step up their fitness routine through a 15-day program. It includes a supplement and meal schedule, exercise plans, recipes, and tips. Participants receive a pack with Forever products like Aloe Vera Gel, Fiber, Therm, and Lite Ultra shake mix to complete the program. The program can be flexible and offers two 15-day options to choose from.
This document provides instructions for Universal Bodybuilding's 12-week body shaping course. It recommends consulting a doctor before starting, and outlines the weekly workout routine and exercises for both weight and non-weight trainees. The foundational course focuses on whole-body development and includes abdominal exercises like leg pushes and leg kicks to work the waist area. Proper form, nutrition, rest, and consistency are emphasized for muscle gain.
2 simple steps to effective weight lossChef Central
Exercise regularly through cardio and weight training 3-5 days per week. Watch your nutrition by avoiding unhealthy foods high in sugar and fat, and eating more whole foods like olive oil, chicken, fish, fruits and vegetables. Supplements can support weight loss when combined with exercise and a healthy diet. Drink protein shakes, get enough sleep, and eat whole grains to lose weight effectively through motivation and willpower over time.
How to lose weight in simple steps it's a quick guide to weight loss for beginners.
In this short document, you can find ideeas and articles like simple solutions for quick weight loss, 9 super foods to help weight loss, about if there are any weight loss wonders, about the beginning your weight loss journey and being in the mood for weight loss, how to burn calories for weight loss and common myths about weight loss.
If you have tried before quick weight loss and experienced an even quicker weight gain back, there are some things that could be done and starts from a healthy life, with nutrient foods, with some exercises – regarding diets, that should not exist anymore, the change must be profound for an active life style, with energy from healthy food.
This document discusses different diets and their effectiveness for fat loss. It notes that while ketogenic diets can help some people lose weight, carbohydrates are a better long-term energy source. Very low calorie diets can cause initial water weight loss but are not sustainable, as the body adjusts to reduce calorie burning. Cyclical ketogenic diets have provided benefits like fat loss and improved performance for some. Creating an individualized ketogenic meal plan tailored to one's metabolic needs can aid in sustainable fat loss.
This document provides 10 tips for rapid weight loss, including drinking more water, eating more small meals throughout the day, doing weight training, choosing high-protein foods, gradually reducing calories, rewarding yourself, breaking up workouts throughout the day, varying exercise routines, avoiding alcohol, and following a low glycemic index diet. It then discusses the dangers of starvation diets and overly intense exercise routines for quick weight loss, recommending a gradual approach of 30 minutes of cardio plus strength and resistance training 3-5 days per week along with a nutritious diet.
This document provides tips for losing weight fast and safely. It recommends eating smaller, more frequent meals to avoid crashing metabolism. Crash diets often cause weight regain after due to muscle loss and binging. The document also suggests increasing lean muscle mass through exercise to boost metabolism and burning calories even at rest. Aerobic exercise is recommended for cardiovascular health and burning more calories. Diet supplements may help some, but should be discussed with a doctor due to possible side effects. Overall, losing weight takes some effort but leads to better health and lifestyle in the long run.
This summary provides an overview of a weight loss book that includes 5 healthy recipes, weekly workout routines, and weight loss tips. The book contains the following sections: recipes for a wake up sandwich, apple oatmeal, melon smoothie, whole wheat pancakes, and morning power bar. It also includes a weekly workout routine with exercises like power walking, triangle push ups, body weight squats, curl-ups, shadow boxing, dips, and power jumps. Each exercise is described in its own section with instructions and estimated calories burned. The book provides weight loss tips focused on creating a calorie deficit through tracking calories in versus calories out and getting more active.
What if I told you, you could burn fat 24 hours a day?
What if you combined this all day fat burning with the perfect style of cardio and strength training to also shred your fat and maximize your metabolism?
How do you think you would end up looking? How quickly do you think you could get into the top shape of your life?
If your answers to these questions have excited you, I'm here with great news.
YOU can burn fat 24 hours a day. The perfect way to compliment this 24 hour fat burning with cardio and strength training is also available. And the secrets to both these earth shattering revelations are here in this Guide.
Put them into action combined with the rest of the methods I'm about to share with you and you will end up looking your best. And it will happen at a fast and furious pace!
Unless you have a medical disorder which prevents you from getting lean (which is very unlikely) you've been handed a clear plan, that works if you have the will to work it, the fortitude to build the new you.
It's all about mastering your metabolism. Which is the key to learning how to burn fat 24 hours a day.
This document provides information and instructions for completing the Forever F.I.T. F15 Advanced 1 and 2 fitness programs. It includes a supplement schedule, meal plan, exercise routines, and recipes for protein shakes. The program is designed for individuals who have already completed the initial F.I.T. program and aims to further increase fitness levels through more intensive exercise and supplemental support. Participants choose between two 15-day plans that vary the exercise routines while following the same supplement and meal guidelines. Measurements are tracked before, during, and after the programs to monitor progress.
The P90X diet plan is a 3 month program that emphasizes healthy eating and exercise routines to lose weight and build muscle. It is divided into 3 phases - phase 1 focuses on high-protein foods to burn fat and build lean muscle, phase 2 increases carbohydrate intake to boost energy for workouts, and phase 3 emphasizes carbohydrates and lowered protein/fat to build endurance. The plan recommends consuming foods like lean meats, whole grains, vegetables, fruits, dairy and limiting calories depending on the phase. Combining the diet with the P90X workout program aims to produce significant weight loss and a toned physique.
How to lose weight with the right food! GoldenBoy29
The document provides information about a 7-day carb cycling plan for weight loss. It explains that the plan alternates high carb days with low carb days to keep metabolism cycling between burning fat and fueling muscle growth. A typical 7-day plan involves high carb intake on Mondays, Wednesdays and Fridays, with low carb intake on Tuesdays, Thursdays and Sundays. The document provides guidelines for calculating daily carb, protein and fat intake for high and low carb days. It also discusses why the carb cycling plan is effective for losing weight and building muscle through flexibility, customization, and effects on hormones like insulin and leptin.
This document discusses two effective ways to exercise to lose belly fat: circuit training and interval training. Circuit training involves doing a series of strength exercises with little rest in between to raise metabolism. Interval training alternates between high and low intensity cardio to keep the body from adapting. Both methods are more efficient at burning calories than traditional long cardio workouts. The document provides a sample circuit training routine and encourages the reader to try the faster workout styles to lose 1-3 pounds of belly fat per week.
CLEAN 9 INSTRUCTIONS - Explains Everything You Do On The Nine Day Clean 9 Plan!Jo Payge
This Clean 9 instructions booklet also comes in your Clean 9 pack, but here's an online version for you too.
It explains what the products do, how and when to take them. It has meal plans and protein shake recipes. It also has exercise ideas for you. It's one of the reasons Clean 9 is so popular - it makes the plan simple to follow.
The Clean 9 Instructions also contain simple charts to fill in to keep you on track and focussed.
You can find out more about Clean 9 at: https://medium.com/@fromhomework/clean-9-how-does-this-9-day-diet-plan-work-bed17bb1ffba
This document provides an introduction to a 12-month workout plan for building muscle. The plan focuses primarily on weight training and provides exercises, routines, and programming to progressively build muscle over 12 months. It includes information on proper form, nutrition, supplementation, warmups, cooldowns, and tracking your progress. The goal is to help readers build a bigger, stronger physique through consistent training focused on compound exercises performed several times per week.
CLEAN 9 DIET PLAN INSTRUCTIONS - YOUR GUIDE TO HOW CLEAN 9 WORKS!MY ALOE VERA
These Clean 9 Diet plan instructions guide you through the 9 days in a straightforward, natural way, enabling you very simply (and healthily) to cleanse and lose weight. They also offer guidance about exercise, exciting and nutritious recipes and plenty more besides! So if your question is, Clean 9 Diet how does it work? - you should find all your answers, plus answers to C9 questions you haven't asked yet, right here.
Introducing the new Forever F.I.T. program with three paks, Clean 9, F15 and Vital 5, for everything you need to look better and feel better.
http://fitlifediet.flp.com/
This document summarizes a marketing pitch for a custom keto meal plan service. It begins by outlining common diet mistakes like not being in a calorie deficit, severe calorie restriction, thinking all calories are equal, and following unrealistic diets. It then introduces keto diets and how they induce ketosis for weight loss. The document promotes custom keto meal plans tailored to individual goals and preferences as a solution to diet mistakes and for guaranteed fat loss results.
This document provides an overview of carb cycling for weight loss. It explains that carb cycling involves alternating high carb and low carb days on a weekly basis to keep metabolism cycling between fat burning and muscle building. A basic 7-day plan is outlined, with 3 days being high carb and 4 days being low carb. The document discusses how to calculate daily macros for high and low carb days. It asserts that carb cycling is effective for weight loss because it supports metabolism and energy levels while allowing flexibility. Preparing meals in advance and having the right foods stocked is advised for starting carb cycling successfully.
This document provides terms and conditions and copyright information for a book on successful weight loss. It contains 10 chapters that provide guidance on lifestyle changes to support weight loss, including using walks, eating fruits high in vitamin C, switching to healthier fats, reprogramming your mind about portion sizes, and using affirmations. The document encourages keeping food and exercise logs to track progress and maintain motivation.
7 foods to avoid for rapid weight loss rough fileAvni Shah
The document summarizes "The Virgin Diet" plan created by nutritionist JJ Virgin. It is a 21-day plan divided into three 7-day cycles. Cycle 1 eliminates the top 7 foods that cause food intolerance and inflammation - soy, corn, gluten, dairy, sugar, eggs, and peanuts. Cycles 2 and 3 gradually reintroduce foods and focus on maintaining healthy habits long-term. The plan promises rapid weight loss through eliminating highly reactive foods and reducing inflammation. However, it also notes the diet is very restrictive and not suitable for everyone long-term due to difficulty following and potential for rebound weight gain.
This document provides information about the Forever F.I.T. Intermediate 1 & 2 program, which aims to help moderately active individuals step up their fitness routine through a 15-day program. It includes a supplement and meal schedule, exercise plans, recipes, and tips. Participants receive a pack with Forever products like Aloe Vera Gel, Fiber, Therm, and Lite Ultra shake mix to complete the program. The program can be flexible and offers two 15-day options to choose from.
This document provides instructions for Universal Bodybuilding's 12-week body shaping course. It recommends consulting a doctor before starting, and outlines the weekly workout routine and exercises for both weight and non-weight trainees. The foundational course focuses on whole-body development and includes abdominal exercises like leg pushes and leg kicks to work the waist area. Proper form, nutrition, rest, and consistency are emphasized for muscle gain.
2 simple steps to effective weight lossChef Central
Exercise regularly through cardio and weight training 3-5 days per week. Watch your nutrition by avoiding unhealthy foods high in sugar and fat, and eating more whole foods like olive oil, chicken, fish, fruits and vegetables. Supplements can support weight loss when combined with exercise and a healthy diet. Drink protein shakes, get enough sleep, and eat whole grains to lose weight effectively through motivation and willpower over time.
How to lose weight in simple steps it's a quick guide to weight loss for beginners.
In this short document, you can find ideeas and articles like simple solutions for quick weight loss, 9 super foods to help weight loss, about if there are any weight loss wonders, about the beginning your weight loss journey and being in the mood for weight loss, how to burn calories for weight loss and common myths about weight loss.
If you have tried before quick weight loss and experienced an even quicker weight gain back, there are some things that could be done and starts from a healthy life, with nutrient foods, with some exercises – regarding diets, that should not exist anymore, the change must be profound for an active life style, with energy from healthy food.
This document discusses different diets and their effectiveness for fat loss. It notes that while ketogenic diets can help some people lose weight, carbohydrates are a better long-term energy source. Very low calorie diets can cause initial water weight loss but are not sustainable, as the body adjusts to reduce calorie burning. Cyclical ketogenic diets have provided benefits like fat loss and improved performance for some. Creating an individualized ketogenic meal plan tailored to one's metabolic needs can aid in sustainable fat loss.
This document provides 10 tips for rapid weight loss, including drinking more water, eating more small meals throughout the day, doing weight training, choosing high-protein foods, gradually reducing calories, rewarding yourself, breaking up workouts throughout the day, varying exercise routines, avoiding alcohol, and following a low glycemic index diet. It then discusses the dangers of starvation diets and overly intense exercise routines for quick weight loss, recommending a gradual approach of 30 minutes of cardio plus strength and resistance training 3-5 days per week along with a nutritious diet.
This document provides tips for losing weight fast and safely. It recommends eating smaller, more frequent meals to avoid crashing metabolism. Crash diets often cause weight regain after due to muscle loss and binging. The document also suggests increasing lean muscle mass through exercise to boost metabolism and burning calories even at rest. Aerobic exercise is recommended for cardiovascular health and burning more calories. Diet supplements may help some, but should be discussed with a doctor due to possible side effects. Overall, losing weight takes some effort but leads to better health and lifestyle in the long run.
This summary provides an overview of a weight loss book that includes 5 healthy recipes, weekly workout routines, and weight loss tips. The book contains the following sections: recipes for a wake up sandwich, apple oatmeal, melon smoothie, whole wheat pancakes, and morning power bar. It also includes a weekly workout routine with exercises like power walking, triangle push ups, body weight squats, curl-ups, shadow boxing, dips, and power jumps. Each exercise is described in its own section with instructions and estimated calories burned. The book provides weight loss tips focused on creating a calorie deficit through tracking calories in versus calories out and getting more active.
What if I told you, you could burn fat 24 hours a day?
What if you combined this all day fat burning with the perfect style of cardio and strength training to also shred your fat and maximize your metabolism?
How do you think you would end up looking? How quickly do you think you could get into the top shape of your life?
If your answers to these questions have excited you, I'm here with great news.
YOU can burn fat 24 hours a day. The perfect way to compliment this 24 hour fat burning with cardio and strength training is also available. And the secrets to both these earth shattering revelations are here in this Guide.
Put them into action combined with the rest of the methods I'm about to share with you and you will end up looking your best. And it will happen at a fast and furious pace!
Unless you have a medical disorder which prevents you from getting lean (which is very unlikely) you've been handed a clear plan, that works if you have the will to work it, the fortitude to build the new you.
It's all about mastering your metabolism. Which is the key to learning how to burn fat 24 hours a day.
This document provides an overview of a flexible dieting and nutrition plan for fat loss. It discusses calculating calorie needs based on activity level and weight, aiming for 0.7-1g of protein per pound of body weight, and dividing remaining calories evenly between carbs and fats. Tracking intake using an app like MyFitnessPal is recommended, aiming to be accurate but not needing to be perfect, within 5% of calorie goals. Weighing calorie-dense foods is suggested while estimated servings are fine for low-calorie foods. The plan is described as sustainable, healthy, and allowing favorite foods without feeling like a diet.
The 3 Week Diet is an extreme rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks! Get your customized diet plan ...
The document discusses several topics related to health, fitness, and weight loss, including:
1) A weight loss program called Lean Belly Breakthrough that helps reduce weight and burn belly fat in a natural way.
2) Three easy ways to lower cholesterol, including eating less saturated and trans fats which can increase LDL cholesterol and heart disease risk.
3) Reasons people decide to go on diets, such as health reasons or body image motivations.
This document provides information on various weight loss strategies and programs. It discusses the Army weight control program which aims to ensure soldiers maintain a healthy weight to meet physical demands. It also summarizes the Atkins diet which focuses on limiting carbohydrate intake to induce ketosis and burn stored fat. Common diet mistakes like the all-or-nothing attitude and viewing dieting as a period of sacrifice are identified. The importance of setting realistic weight loss goals is also highlighted.
29 ways to lose weight extremely fast, effective, and scientifically proven.pdfGhulam Sarwar
Are you looking to lose weight to improve your appearance, your health, or even both? If you are, you may be looking for advice. The good news is that there are a number of tips that you can use to help you successfully lose weight and hopefully achieve your weight loss goal.
When it comes to losing weight, the best thing that you can do is eat healthy. Eating healthy involves watching the foods that you eat, not necessarily how much food you eat. Of course, you may want to restrict the amount of foods that you eat, when on a diet, but it is more important to focus on the foods that you do eat. For instance, if you were to eat fruit instead of chips, you could have more fruit snacks with your meals than you would be able to if you were just to eat junk food.
Since eating healthy is an important component of losing weight, you may be wondering how you can go about doing so. One of the first things that you should do is find and familiarize yourself with healthy meals. You can do this by way of standard internet search or by buying a collection of healthy eating recipe books. To reduce the boredom often associated with healthy eating, especially if you are not use to it, it is important that you “spice,” up your foods and try to not eat the same meals over and over again each week.
In connection with healthy eating, regular exercise is also important to weight loss. If you are looking to lose weight, you should start an exercise plan for yourself. Exercise is important as it burns off calories. When you burn calories, the amount of calories that your body absorbs decreases. This is, essentially, what makes it possible for you to lose weight. If you haven’t been exercising regularly in the past, it is important that you take it slow. Exercise is a great way to lose weight, but you do not want to overdo it, especially at first.
If you don’t currently have an exercise plan or program in place, you may be wondering more about what you can do. One of the many ways that you can go about finding exercises or workouts to do is by buying a collection of fitness magazines. Many fitness magazines have detailed exercises outlined in them, often accompanied by pictures. You may also be able to find free instructional workout videos or exercise moves online. As a reminder, it is important to start out slow or at least start with exercises that would be easy for you to.
Eating healthy and regular exercise are both important components of losing weight, but there are additional tips that you can use to help you lose weight. One of those tips involves finding a workout partner or a workout buddy. This is a person who can exercise with you, whether your exercise involves visiting a local gym or just going for a walk at a local shopping center. Having a workout partner may help to keep you motivated and it may help to keep exercising and losing weight fun and exciting for you.
Osteoarthritis is a condition in which patients suffer from joint paints. Due to excess weight, many people might be at risk of developing this condition. However, with a maintained healthy weight, this disorder can be prevented easily before it will start. Along with exercise and a healthy diet, the body joints will carry reduced weight and will prevent damage over time.
The document provides information about common diet mistakes and how to avoid them. The three main mistakes discussed are: 1) the all-or-nothing attitude where dieters try impossible diets and give up easily; 2) viewing dieting as a period of sacrifice rather than learning moderation; and 3) setting unrealistic goals that lead to failure. It encourages learning from mistakes and making a long-term commitment to health rather than giving up on diets.
This document provides a 30-day meal plan and weight loss guide. It includes tips for choosing a weight loss plan, types of weight loss diets, and overcoming weight loss plateaus. The guide recommends eating smaller, more frequent meals, drinking water, eating breakfast, and making minor calorie adjustments to boost metabolism and lose weight in a healthy way. Tips are also provided for parents to help prevent childhood obesity.
This document provides tips for speeding up metabolism through dietary and lifestyle changes. It dispels myths such as the need to drink 2 liters of water per day or that skipping meals aids weight loss. The summary recommends eating 5 small meals per day containing protein, carbs, dairy and fruits/veggies to keep metabolism elevated. It also recommends drinking water and exercising 3 times per week for metabolism and weight benefits. Certain medical conditions can impact metabolism if not properly managed.
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet. However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.
This document is an excerpt from "Zyzz's Bodybuilding Bible" which provides an introduction and overview of topics that will be covered in the guide, including diet, training, supplements, lifestyle, and specific diets and training techniques. The introduction outlines that the guide will cover everything readers need to know to achieve their bodybuilding goals through scientifically proven methods. It also includes disclaimers about individual results varying and consulting medical professionals. The first chapter discusses concepts like body types, genetics, myths about bodybuilding, and the importance of an overall program of diet, training, and rest for achieving results. It emphasizes that diet is paramount for growth and outlines ideal macro nutrient ratios.
Promoting Wellbeing - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
share - Lions, tigers, AI and health misinformation, oh my!.pptxTina Purnat
• Pitfalls and pivots needed to use AI effectively in public health
• Evidence-based strategies to address health misinformation effectively
• Building trust with communities online and offline
• Equipping health professionals to address questions, concerns and health misinformation
• Assessing risk and mitigating harm from adverse health narratives in communities, health workforce and health system
These lecture slides, by Dr Sidra Arshad, offer a quick overview of the physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar lead (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
6. Describe the flow of current around the heart during the cardiac cycle
7. Discuss the placement and polarity of the leads of electrocardiograph
8. Describe the normal electrocardiograms recorded from the limb leads and explain the physiological basis of the different records that are obtained
9. Define mean electrical vector (axis) of the heart and give the normal range
10. Define the mean QRS vector
11. Describe the axes of leads (hexagonal reference system)
12. Comprehend the vectorial analysis of the normal ECG
13. Determine the mean electrical axis of the ventricular QRS and appreciate the mean axis deviation
14. Explain the concepts of current of injury, J point, and their significance
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. Chapter 3, Cardiology Explained, https://www.ncbi.nlm.nih.gov/books/NBK2214/
7. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Integrating Ayurveda into Parkinson’s Management: A Holistic ApproachAyurveda ForAll
Explore the benefits of combining Ayurveda with conventional Parkinson's treatments. Learn how a holistic approach can manage symptoms, enhance well-being, and balance body energies. Discover the steps to safely integrate Ayurvedic practices into your Parkinson’s care plan, including expert guidance on diet, herbal remedies, and lifestyle modifications.
Basavarajeeyam is a Sreshta Sangraha grantha (Compiled book ), written by Neelkanta kotturu Basavaraja Virachita. It contains 25 Prakaranas, First 24 Chapters related to Rogas& 25th to Rasadravyas.
Cell Therapy Expansion and Challenges in Autoimmune DiseaseHealth Advances
There is increasing confidence that cell therapies will soon play a role in the treatment of autoimmune disorders, but the extent of this impact remains to be seen. Early readouts on autologous CAR-Ts in lupus are encouraging, but manufacturing and cost limitations are likely to restrict access to highly refractory patients. Allogeneic CAR-Ts have the potential to broaden access to earlier lines of treatment due to their inherent cost benefits, however they will need to demonstrate comparable or improved efficacy to established modalities.
In addition to infrastructure and capacity constraints, CAR-Ts face a very different risk-benefit dynamic in autoimmune compared to oncology, highlighting the need for tolerable therapies with low adverse event risk. CAR-NK and Treg-based therapies are also being developed in certain autoimmune disorders and may demonstrate favorable safety profiles. Several novel non-cell therapies such as bispecific antibodies, nanobodies, and RNAi drugs, may also offer future alternative competitive solutions with variable value propositions.
Widespread adoption of cell therapies will not only require strong efficacy and safety data, but also adapted pricing and access strategies. At oncology-based price points, CAR-Ts are unlikely to achieve broad market access in autoimmune disorders, with eligible patient populations that are potentially orders of magnitude greater than the number of currently addressable cancer patients. Developers have made strides towards reducing cell therapy COGS while improving manufacturing efficiency, but payors will inevitably restrict access until more sustainable pricing is achieved.
Despite these headwinds, industry leaders and investors remain confident that cell therapies are poised to address significant unmet need in patients suffering from autoimmune disorders. However, the extent of this impact on the treatment landscape remains to be seen, as the industry rapidly approaches an inflection point.
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
3. 1
14 Day Rapid Fat Loss Fast
Start Guide
Shaun Hadsall
Author | Fat Loss Coach | Body Transformation Expert
4. 3
14 Day Rapid Fat Loss Plan:
Fast Start Guide
Section 1: The 14 Day Rapid Fat-Loss StrategicSetup
Section 2: 14 Day RapidFat Loss PlanMacro-Patterning™
Meal Plans
FoodLog & Success Tracker
Section 3: Strategic Exercise forRapidFat Loss
Exercise Schedule and Setup
Workout and ExerciseCharts
5. 4
Section 1: The 14 Day Rapid Fat-Loss
Strategic Setup
Let’s quickly review the 14 DRFLP setup and get a bird’s eye view so you’re clear on how to
get started the right way.
First of all, this two week plan is an AGGRESSIVE burst of RAPID fat loss using a strategic
combination of nutrition and exercise.
You’ll see just two main parts to the 14 DRFLP inside this guide to keep things simple:
Nutrition and Exercise.
I’ve divided them up into smaller sections in the table of contents above so you can easily
navigate to whatever section you want without having to look through 100+ pages to find
what you need.
Section 1: Macro-Patterning™ Nutrition
This is priority #1. The ole’ saying that “abs are made in the kitchen” has stood the test of
time for a reason.
The nutrition plan is simple. You’ll be alternating Carb UP days with Deplete days. Then on
the weekend you’ll use a FREE day to reward yourself and keep your metabolism and
hormones healthy.
Carb UP days will include higher carb intake to spark your metabolic rate, stimulate
hormones, and build and repair muscle. Remember, all of these metabolic processes will
ENHANCE fat loss as well. Don’t underestimate the power of strategically timed carb
intake.
On Deplete days you’ll be cutting out all starches and fruits to enhance the depletion of
liver and muscle glycogen, elevate levels of catecholamines (see exercise section), and
release more natural growth hormone.
Deplete days are specifically designed to release and burn as much “stubborn” fat as
possible, while still feeling great.
You’ll get a full, detailed description of all 3 Macro-Patterning™ days below along with
detailed directions, food lists, and even meal plans.
What makes this approach even more effective is how it sets up your metabolism for the
perfect storm to double…or even triple your fat loss when you exercise.
But you have to use the right strategy…
6. 5
Section 2: Strategic Exercise
You’ll see this is divided into two main parts.
Cardio and Intervals: You’ll be introduced to my Metabolic Bursting along with a
section that introduces you to Interval Sequencing. This will teach you both a short
AND long term way to STOP your body from ever adapting (aka - exercise
adaptation) to cardio exercise and intervals. This approach also cures the biggest
problem with cardio. BOREDOM AND BURNOUT.
Once you understand how to “sequence” your intervals every week, you’ll never get
bored of cardio and you’ll learn things about your body and fat-loss that you’ve never
experienced.
But for the first two weeks, you’ll also be using my Ultimate Stubborn Fat
Sequence. This is the most aggressive interval and cardio combination I’ve
personally ever used or come across and it’s specifically designed to “target” lower
abdominal and belly fat so you can rapidly burn it off.
Resistance Training: Next, you’ll discover my High Intensity Resistance Training
(H.I.R.T.) workouts. These can be done using a combination of weights and cardio
machines (recommended) OR you can even use your bodyweight if you don’t have
access to a gym or equipment.
The H.I.R.T. workouts are designed for rapid fat-loss WITHOUT losing muscle.
Remember, this is NOT a muscle building routine. Yes, it’s possible to gain lean
muscle while using this plan, but its purpose is to burn off belly fat and even stubborn
cellulite. I’ll give you tips and guidelines in each section to make adjustments based
on your goals, but this guide is called 14 Day RAPID Fat-Loss Plan for a reason.
7. 6
WARNING: Do NOT use this plan for more than 2 to 3 weeks at a time. Although the
nutrition plan is something you can rotate and use for the long haul, the exercise routine is
VERY aggressive and should not be used for more than 2 weeks. Beyond that, you could
risk overtraining, burnout, or even injury.
But rest assured everything below is science based, safe, and proven effective.
Just make sure to adjust your exercise routine after 2 to 4 weeks or move to our 4 Cycle Fat
Loss Solution. An 8-week carb cycling system that can be used as more of a “lifestyle”
approach for getting and staying lean.
9. 8
Your 14 Day Rapid Fat Loss Meal Plan Overview
Men
Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE
Day
Starch
and Fruit
Amount
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE
Day
Starch
and Fruit
Amount
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
Women
Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE
Day
Starch
and Fruit
Amount
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Carb UP Deplete Carb UP Deplete Carb UP Deplete FREE
Day
Starch
and Fruit
Amount
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
Daily
Exercise
*See exercise
section
H.I.R.T. U.S.F.S H.I.R.T. U.S.F.S H.I.R.T.
High
Intensity
Resistance
Training
Ultimate
Stubborn
Fat
Sequence
High
Intensity
Resistance
Training
Ultimate
Stubborn
Fat
Sequence
High
Intensity
Resistanc
e Training
Steady
State
Cardio
Threshold
Depletion
FREE Day
workout
IMPORTANT NOTES:
1. You can swap Saturday and Sunday so that your FREE Day is on Saturday if you
want.
2. You can swap Carb UP and Deplete Days, just make sure you alternate back and
forth between them so they land every other day.
10. 9
3. Starches and fruit intake should always be moved to post workout whenever
possible. See meal plans below for more details.
14 Day Rapid Fat Loss Boot Camp & Meal Plan
Meal Plan Cycle Rules
1. Try to journal your food and water intake daily for the entire 14 days straight.
2. Consume protein in every meal and space your meals 3.5 to 4 hours apart until
bedtime. Allowing for more time between meals with lots of water will help keep
insulin low and fat burning high. One exception to this rule is after your HIRT
workouts. You can get away with larger meals and place them 2-3 hours apart if you
wish.
3. Try to get 4 meals each day. If you can only get in three meals, make sure to
increase your portion sizes; especially in your post workout meals. Five smaller
meals is fine if you have a faster metabolism, but it’s not necessary.
4. Monitor your portion sizes. Follow portion control guidelines from below. (Try not
to eat out. If you do, get a to-go container at the beginning of your meal and
portion control your food).
5. Follow your food combinations on your meal plan exactly as shown on each
day. Use your approved foods lists below to replace foods you dislike on
the meal plans (also shown below).
6. Drink your minimum filtered water amount per day (Women 70- 80oz, Men 100
128oz per day).
7. Avoid processed foods and stick to foods listed below on your approved foods
lists and meal plans.
8. Make sure to follow the food directions below each day on your meal plans for
specific instructions and any modifications.
9. No protein bars, low carb foods or fake diet foods unless absolutely necessary.
10. Try to avoid alcohol. It can mess up the hormonal response you’re trying toachieve
with fat loss and can negate all the positive effects of the FREE Day.
11. Don’t force meals or eat too much at each meal. You should never feel “full” unless
it’s your FREE Day, but definitely feel free to eat larger portion sizes after your
HIRTworkouts.
11. 10
12. Make sure to always have a water bottle, shaker and a quality low carb protein
powder with you at all times so you always have access to protein when life
happens and you weren’t able to plan ahead.
EZ Portion Control “Hot Sheet”
You’ll see exactly how much of each macro-nutrient you’re supposed to have in each meal
below, but weighing all your food is damn near impossible in today’s busy day and age.
This EZ Portion Control “Hot Sheet” will help you get started as fast as possible.
1. Protein = the size of your palm
An acceptable range is 15 to 25 grams per serving for women and 20 to 30
grams for men. This can increase greatly during the post workout window.
If you’re not consistently exercising, these amounts should be lower.
You should be shooting for 1 to 1.5 grams of protein per pound of LEAN
body weight. An estimate is fine. Don’t get caught up in the details.
2. Impact Carbs = the size of your fist
Acceptable range should be 25 to 50 grams per serving.
Post workout on Carb UP days should be 40 to 50 grams for women and
60 to 75 grams for men.
Shoot for 25 grams of impact carbs (see food list below) on Deplete Days.
Carb UP Days: Women 75 to 100 grams / Men 150 grams (under 200lbs.)
200 grams (over 200lbs.)
If you’re trying to gain muscle, you can double the serving amounts on
your Carb UP days.
3. Fats = the size of the end of your thumb x 2
Carbs and proteins only yield 4 calories per gram while fats yield 9 calories
per gram, which indicates you have to monitor fat intake and use smaller
portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar :-)
Acceptable range should be 15 to 30 grams per serving (approx. 1 to 2
tablespoons)
Are you a calorie counter? I gotcha covered.
Here’s a general ballpark figure on how you can count calories for fat loss.
1. 10xs your body weight = lose weight/burn fat
2. 12xs your body weight = maintain
3. 15xs your body weight = gain weight/lean muscle
12. 11
Again, this is just an estimate. Food choices, genetics, exercise intensity, sleep, recovery,
and supplementation can ALL affect overall results as it relates to burning fat and/or gaining
muscle.
NOTE: These are acceptable “ranges” and do not have to be exact. If you go over or under
a little bit, don’t sweat it as long as you’re making healthy choices. That’s what helps
keep your body in a fat burning environment.
Deplete Day Food Types & Meal Combinations
On your Deplete Day Meal Plan below you’ll see three different type of meals listed:
1. P + O (protein + fat / oil)
2. P + V + O (protein + vegetables + fat / oil)
3. P + V (protein + vegetables)
** Directions and guidelines for each individual day of the plan are provided underneath
each individual meal plan chart below.
Deplete Day Food Requirements
Protein Requirements & Serving Sizes:
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if you have
faster metabolism or longer feeding periods.
2. Consume the amount of protein listed in your authorized food list below. An estimate is
OK, but weighing your food AFTER it’s cooked is best during the first week.
3. Cottage Cheese may only be consumed once per day. Remember to try and use
organic or raw full fat versions if possible.
4. If consuming a protein shake, use a shake with low or no sugar and make sure impact
carbs are under 5 grams per scoop (Total carbs minus fiber = impact carbs). Adjust
serving for no more than 20 – 30 grams of protein for women and 30 – 40 grams for
men.
5. Monitor egg yolk intake. Normally yolks are fine (if they’re cage free or farm fresh), but
we’re strategically limiting calorie dense foods in week one, so that’s why you should be
cautious of too many yolks.
6. Make sure and count carbohydrates in all cottage cheese, cheeses, and protein
powders.
13. 12
Type (P) = Proteins for Deplete Days
Eggs and egg whites
o Men: 2-3 whole with 2-3 whites
o Women:2 whole with 2 whites
Cottage cheese
(Limit to once daily. Try to use full fat organic and count carbs)
o Men: 1 cup
o Women:1/2 cup
Beef (try to use grass fed)
o Men: 5 – 6 ounces
o Women:3 – 4 ounces
Turkey breast (try to use free range turkey)
o Men: 6 – 8 ounces
o Women:4 – 5 ounces
Chicken breast (try to use organic and/or free range)
o Men: 6 – 8 ounces
o Women:4 – 5 ounces
Low carb protein powder (Make sure you use a low temperature
processedbrand that contains fiber and has no artificial sweeteners)
o Men: 1½ - 2 scoops (30 – 40 grams)
o Women:1 – 1½ scoops(20 to 30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod
o Men: 6 – 8 ounces
o Women:3 – 4 ounces
Vegetarian Options: Protein Powder: Pea, Rice, Hemp, Tempeh, Texturized vegetable
protein, Non GMO Soy foods, Veggie burgers, Tofu (watch for hidden fat and carb content),
legumes, lentils.
=>Vegetarian and Vegan friendly Raw Protein Powderand Raw Greens
14. 13
Vegetable Requirements & Serving Sizes:
1. Consume ONLY the following vegetables below on Deplete Days. The carbohydrate
amounts per cup are listed next to each.
2. Serving size (men and women) = At least 1 cup on all veggies (raw, steamed or
minimally cooked)
3. You can have vegetables at any meal as long as you don’t go over 25 grams of
impact carbs for that day.
Type (V) = Vegetables for Deplete Days
(*Make sure you count carb grams next to each veggie)
Asparagus = 2
Broccoli= 4
Cucumber= 0
Lettuce = 0
Cabbage = 1
Cauliflower = 3
Spinach = 1
Radishes = 0
Celery = 0
Mushrooms = 1
Green beans = 7
Peppers = 3
Arugula = 1
No Tomatoes
No Squash
No Zucchini
No Peas, Corn, or Carrots
*Note: Some low carb greens like Kale and Collard Greens are intentionally left out as
well because they have a little higher carb count. After week one, these and the
forbidden veggies above are acceptable.
These vegetables are normally “healthy” choices, but we want to limit calories and turn
off sugars as much as possible on Deplete Days.
15. 14
Fat or Oil Requirements & Substitutions:
1. Consume only one serving of fat at each meal.
2. Serving size (men and women) = 1 tablespoon. Cheese = 2-3oz. Yolks = 2 to 3 max.
Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram)
3. Monitor your portion sizes carefully with fats. It’s very easy to overdo it and add in an
additional 300 to 400 calories of fats if you’re not careful.
Type (O) = Fats or Oils for Deplete Days
Krill oil or organic fish oil
Olive oil
Minimally processedSesame Oil
Small amounts of full fat cheese (try to by raw or organic)
Grass fed or organic butter
Coconut oil
Egg Yolks (cage free or farm fresh)
Heavy Organic Cream
Minimally processedsesame oil
*Raw seeds,raw nuts, no sugar nut butters, and avocado
*MONITOR THESE FOODS CLOSELY ON DEPLETE DAY: Limit seeds, nuts, nut butters, or avocado on this
day. Although these are awesome health foods, they contain too many hidden calories and are the most
abused from a calorie intake perspective. Feel free to add them back in, and eat liberally, after day 14.
Other Nutrition Guidelines for Deplete Days
Condiments:
You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are
mustard, salsa, and sugar free hot sauces.
16. 15
Carb UP Day Food Types & Meal Combinations
On your Macro-PatterningTM
Nutrition Plan Templates below you’ll see a few different types
of meals listed:
1. P + S + A (protein + Starch + Fruit) Post HIRT meals
2. P + S + V (protein + starch + vegetables)
3. P + V + O (proteins + vegetables + fats / oil)
4. P + O (proteins + fats / oil)
5. FF (free food = Carb UP desserts from bonus guide)
*It’s recommended you limit fruit intake for this 14 days but you’re allowed to substitute one
fruit for a starch on Carb UP days.
** Directions and guidelines for each individual day of the plan are provided below each
individual meal plan chart below.
Carb UP Day Food Requirements
Protein Requirements & Serving Sizes:
1. Consume Protein at each meal 4 times minimum per day, 5 small meals ideal.
2. Consume the amount of protein listed on meal planner. An estimate is ok but using a
serving that’s equal to the size and thickness of the palm of your hand is best.
3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed
once per day.
4. If consuming a protein shake, use a shake with adequate fiber and low sugars. Adjust
serving for not more than 20 grams of protein for women and 35 grams for men.
5. When eating egg whites you may have 1-2 yolks with your whites if desired, but try to
use cage free or locally farmed fresh eggs.
17. 16
Type (P) = Proteins for Carb UP Days
Eggs and egg whites (try to use cage free or locally farmed fresh eggs)
o Men: 2 whole with 4 – 5 whites
o Women:1 whole with 2 – 3 whites
Cottage cheese (try to use full fat raw or almond cheese)
o Men: 1 cup
o Women:½ cup
Greek Yogurt (no/low sugar plain flavors only)
o Men: 1 cup
o Women:½ cup
Lean beef,venison, lamb, pork tenderloin, or freshham
(try to use grass fed or locally farmed raise)
o Men: 5 – 6 ounces
o Women:3 – 4 ounces
Turkey breast (try to use cage free organic turkey meat)
o Men: 6 – 8 ounces
o Women:4 – 5 ounces
Chicken breast (try to use cage free organic chicken meat)
o Men: 6 – 8 ounces
o Women:4 – 5 ounces
Low carb protein powder (make sure you use a low temperature
processedbrand)
o Men: 1½ - 2 scoops (30 – 40 grams)
o Women:1 – 1½ scoops(20 to 30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod,Tilapia, White fish
o Men: 6 – 8 ounces
o Women:3 – 4 ounces
Other wild caught seafood:lobster,crab, shrimp, scallops (limit intake)
o Men: 6 – 8 ounces
o Women:3 – 4 ounces
18. 17
Carb UP Day Starch Requirements & Serving Sizes:
1. Consume only the following Starchy Carbs and follow the directions and guidelines
for each day provided below each daily nutrition template.
2. Serving sizes: Men under 200 lbs = 1 cup, Men over 200 lbs. = 1½ cups.
Women = ½ to ¾ cup.
3. On Carb UP days consume your starches within one to three hours after exercise
(post workout).
4. Try to limit fat intake to under 10-15 grams in all meals containing starches.
Type (S) = Starches for Carb UP Days
Sweet potato / Yam
Potatoes
Gluten free slow cook oats/oatmeal
Acorn and butternut squash
Wild rice, brown rice, black rice, white rice (steamed/boiled not fried)
Quinoa
Gluten free / wheat free pasta: rice flour or black bean
Legumes (avoid all canned beans and canned foods):kidney beans,
black beans, black-eyed peas,lima beans, red beans, chickpeas,pinto
beans, butter beans, navy beans, lentils
Acceptable breads: Ezekiel, Millet, Rice (avoid all whole grains, wheat
breads,or wheat based products)
Acceptable wraps:Ezekiel or wheat/gluten free: rice flour or sprouted
grain
Corn (locally farmed only and limit intake)
Peas
*Try to stick with starches from nature as much as possible. Limit your intake of
processed carbs.
19. 18
Fruit Requirements & Serving Sizes:
1. You may have 1 serving of any of the following fresh fruits in your post workout
meal (usually for dessert after your starch) on Carb UP days when indicated on
your meal planner. No fruits on Deplete days.
2. Serving size men = 1 to 1½ cups. Women = ½ to 1 cup.
3. NO fruit juices.
Cherries
Apples
Oranges
Grapefruit
Bananas
Apricots
Kiwi
Mango
Watermelon
Blueberries
Raspberries
Strawberries
Type (A) = Fruits for Carb UP Days
Blackberries
Peaches
Cranberries
Papaya
Plums
Pineapple
Nectarines
Tangerines
Pears
Grapes
Melon (honeydew,
cantaloupe, etc
* Try to use organic or locally farm grown whenever possible.
20. 19
Vegetable Requirements & Serving Sizes:
1. Consume one serving of your favorite vegetables listed below as indicated on
your daily nutrition templates.
2. Make sure to have at least two servings of green cruciferous vegetables per day.
3. Serving size (men and women) = 1 cup or more on all veggies (raw, steamed, or
minimally cooked)
Broccoli
Asparagus
Cucumber
Lettuce
Cabbage
Cauliflower
Spinach
Green beans
Radishes
Onions
Celery
Mushrooms
Artichoke
Type (V) = Vegetables for Carb UP Days
Peppers (any type)
Arugula
Tomatoes
Spaghetti Squash
Brussels sprouts
Zucchini
Kale
Spring mix
Collard greens
Eggplant
Carrots
* Try to use organic or locally farm grown whenever possible.
21. Fat or Oil Requirements & Substitutions:
1. Consume only one serving of fat as indicated on your daily nutrition templates
below.
2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle or small
serving. Yolks = 1 or 2 max on Carb UP days. Krill or fish oil = 2 to 3 grams
(1,000 mg = 1 gram)
3. Monitor your portion sizes carefully with fats. It’s very easy to overdo it and add
in an additionally 300 to 400 calories per day if you’re not careful.
4. Make sure you LIMIT fat in any meals containing starchy carbs or fruits.
Type (O) = Fats or Oil for Carb UP Days
Flaxseed oil or ground up flaxseeds
Krill oil or organic fish oil
Olive oil
Mayo (use small amounts and avoid canola or vegetable oils)
Small amounts of raw cheese or almond cheese
Grass fed or organic butter
Coconut oil
Egg Yolks (cage free or farm fresh)
Heavy Cream
Limit raw nuts, seeds,nut butters, and avocado on Carb UP days
Other Nutrition Guidelines for Carb UP Days
CONDIMENTS: You may use condiments, but remember to watch hidden sugars and
check carb count. Great examples are mustard, salsa, sugar free hot sauces, and low
sodium soy sauce.
You can also feed free to use the follow:
Sea Salt
Horseradish
Stevia or other no/low calorie all
natural sweeteners
Pepper (any kind)
Vinegar
Ketchup (high fructose corn syrup
free or no sugar only)
Garlic
22. 21
Sweeteners and other misc. foods:
Limit intake of artificial sweeteners (sucralose, aspartame, saccharine). Try to
use all natural stevia. Stay away from cooking sprays and try to use small
amounts of olive and coconut oil instead.
*Avoid agave nectar unless it’s 100% raw. The processing destroys any legit
health benefits and increase the bad sugars.
14 Day Rapid Fat Loss Macro-PatterningTM
Meal Plan Templates are below!
23. 22
MEAL TYPE
1 P/S/A
2 (Women) P/V/O
2 (Men) P/S/V
3 P/V
4 P/V/O
5 P/O or FF
Type Key: P = Protein S=Starch A=Fruit
V = Vegetables O = Fat FF=Free Food
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may
consume only consume 4 meals and skip meal 3 if you wish, but it’s mandatory to
have your post workout starch and fruit.
2. If you would like to substitute a different food at any particular meal, you mustfollow
the type listed next to that meal and substitute the same type of food listed on your
approved foods list for Carb UP days.
14-Day Rapid Fat Loss
Meal Planner
Carb UP - Days 1 & 8
24. 23
MEAL TYPE
1 P/V/O
2 P/V
3 P/V/O
4 P/O
5 P/O
Type Key: P = Protein V = Vegetables O = Fat
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you’re
only eating 4 meals per day.
2. *Supplements are not mandatory but recommended.
3. If you would like to substitute a different food at any particular meal, you must follow
the type listed next to that meal and substitute the same type of food listed on your
substitution list below.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
14-Day Rapid Fat Loss
Meal Planner
Deplete - Days 2 & 9
25. 24
MEAL TYPE
1 P/S/A
2 (Women) P/V/O
2 (Men) P/S/V
3 P/V
4 P/V/O
5 P/O or FF
Type Key: P = Protein S=Starch A=Fruit
V = Vegetables O = Fat FF=Free Food
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may
consume only consume 4 meals and skip meal 3 if you wish, but it’s mandatory to
have your post workout starch and fruit.
2. If you would like to substitute a different food at any particular meal, you mustfollow
the type listed next to that meal and substitute the same type of food listed on your
approved foods list for Carb UP days.
14-Day Rapid Fat Loss
Meal Planner
Carb UP - Days 3 & 10
26. 25
MEAL TYPE
1 P/V/O
2 P/V
3 P/V/O
4 P/V/O
5 P/O
Type Key: P = Protein V = Vegetables O = Fat
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you’re
only eating 4 meals per day.
2. *Supplements are not mandatory but recommended.
3. If you would like to substitute a different food at any particular meal, you must follow
the type listed next to that meal and substitute the same type of food listed on your
substitution list below.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
14-Day Rapid Fat Loss
Meal Planner
Deplete - Days 4 & 11
27. 26
MEAL TYPE
1 P/S/A
2 (Women) P/V/O
2 (Men) P/S/V
3 P/V
4 P/V/O
5 P/O or FF
Type Key: P = Protein S=Starch A=Fruit
V = Vegetables O = Fat FF=Free Food
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may
consume only consume 4 meals and skip meal 3 if you wish, but it’s mandatory to
have your post workout starch and fruit.
2. If you would like to substitute a different food at any particular meal, you mustfollow
the type listed next to that meal and substitute the same type of food listed on your
approved foods list for Carb UP days.
14-Day Rapid Fat Loss
Meal Planner
Carb UP - Days 5 & 12
28. 27
MEAL TYPE
1
Have your favorite
breakfast. Don’t binge or
stuff.
2 Low Carb Nutrition Shake
with favorite piece of fruit.
3
Burger or Sub sandwich
with small bag of chips
or salt fix.
4
Favorite food and
favorite dessert. Use
protein and starchy cheat
food with small piece of
dessert (Don’t binge or
stuff)
Type Key: P = Protein S = Starch A = Fruit
FF = Free Food
Important Cheat Day Notes: It’s important to enjoy this day, but not to go overboard. In
order to maximize leptin levels properly, stay away from alcohol, excessive intake of
High Fructose Corn Syrup, deep-fried foods and empty sweets like candy. Stick to things
like things like Pizza, Spaghetti, Lasagna, Steak, and Fajitas. Sugars should be
consumed in moderation and should come from rich sources like cake, ice cream, or
cheesecake. Don’t binge or stuff.
Activate Glut 4 to limit fat spillover and force glycogen replenishment:
Example: Perform body weight movements (use one or more of the following: body
weight squats, lunges, jump squats, push ups, pull-ups, wall push ups, wall triceps
extensions, even shoulder presses with a band will work) for 2 to 5 minutes 15 to 30
minutes before cheating and again 30 to 90 minutes after cheating. You’ll wind up with
somewhere between 50 to 100 reps, but focus on time. This will bring GLUT-4 to the
surface of muscle cells opening the gateway for your cheat food to be shuttled into
muscle and prevent fat spillover. Cool eh! Kind of a pain – yes I know, but worth it.
14-Day Rapid Fat Loss
Meal Planner
Free - Days 6 & 13
29. 28
MEAL TYPE
1 P/O
2 P/O
3 P/V
4 P/V/O
5 P/O
Type Key: P = Protein V = Vegetables O = Fat
DAILY GUIDELINES AND DIRECTIONS
1. The above example food plan shows 5 meals. You may skip meal 2 or 3 if you’re
only eating 4 meals per day.
2. *Supplements are not mandatory but recommended.
3. If you would like to substitute a different food at any particular meal, you must follow
the type listed next to that meal and substitute the same type of food listed on your
substitution list below.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
14-Day Rapid Fat Loss
Meal Planner
Deplete - Days 7 & 14
30. 29
Food Log & Success Tracker
Date: 8 oz. Water
Day:
MEAL TIME TYPE FOOD ITEM
1
SUPPLEMENTS:
MEAL TIME TYPE FOOD ITEM
2
SUPPLEMENTS:
MEAL TIME TYPE FOOD ITEM
3
MEAL TIME TYPE FOOD ITEM
4
MEAL TIME TYPE FOOD ITEM
5
31. 30
Section 3:
Strategic Exercise for Rapid Fat Loss
How to overcome exercise adaption and bust through fat loss
plateaus…to get and STAY lean for life.
32. 31
Your 14 Day Rapid Fat Loss
Exercise Schedule
1 2 3 4 5 6 7
WEEK
1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
H.I.R.T. UCS H.I.R.T. UCS H.I.R.T. Steady
State Thres hold-
High Ultimate High Ultimate High Cardio Depletion
Intensity Cardio Intensity Cardio Intensity Cheat Day
Resistance Sequence Resistance Sequence Resistanc (A/E) Workout
Training Training e Training aerobic/
Sequence Sequence endurance
1, 2 & 3 1, 2 & 3 Sequence
combined combined 1
8 9 10 11 12 13 14
WEEK
2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
H.I.R.T. UCS H.I.R.T. UCS H.I.R.T. Steady
State Thres hold-
High Ultimate High Ultimate High Cardio Depletion
Intensity Cardio Intensity Cardio Intensity Cheat Day
Resistance Sequence Resistance Sequence Resistance (A/E) Workout
Training Training Training aerobic/
Sequence Sequence endurance
1, 2 & 3 1, 2 & 3 Sequence
combined combined 1
33. 32
The Setup of Your 14 Day
Rapid Fat Loss Workouts
Below you’ll see two “hot sheets”, one for your UCS (bursting) workouts and
one for your HIRT workouts. Read through them both thoroughly. This way you’ll
have a complete understanding of the science behind each approach along with
a detailed overview of “how” to perform the individual workouts.
UCS Metabolic Bursting “Hot Sheet”
As you can see from the 14-day schedule above, you’ll be performing UCS
metabolic bursting workouts on Tuesdays and Thursdays and one steady state
cardio session on the weekend on days where carb intake is lower to maximize
fat burning and hormones.
Notice: Don’t skip the steady state cardio. This session will condition your body
to burn more fat during your other workouts because you’ll be training the aerobic
system all by itself. This serves as a “primer” to help make the higher intensity
workouts more effective.
Tuesday’s UCS workout has five phases and Thursday’s UCS workout has
six phases. Here they are listed in the exact order you’ll be performing each
bursting-interval workout.
The Ultimate Stubborn Fat Sequence
*NOTE: All phases described in this section are broken down and simplified with
detailed guidelines and instructions below on your workout log sheets.
Phase 1: Warm Up
5 minutes
Goal
Warm up muscles to get blood flowing and prevent injuries
Lower and stabilize insulin to get your metabolism into a fat burning
environment
34. 33
Phase 2: Bursting Sequence
5 to 10 short hard 30 second bursts
Goal
Release Fat-Burning Hormones to help break up stubborn fat
Create more blood flow to “stubborn” fat and/or “pockets” of cellulite
Phase 3: Short Duration Strategic Steady
StateCardio
10 minute low intensity cardio
Goal
Allow heart rate to settle down and force Free Fatty Acids to “dump” into
the blood stream and begin the process of burning them off
Phase 4: Strategic Threshold Intervals
15 minutes of longer 45 to 60 second intervals with 2 minutes of
walking / recovery between intervals
Goals
Continue the release of fat burning hormones
Continue to burn off free fatty acids in the blood stream
Enhance EPOC (after-burn)
Phase 5: Free Fatty Acid Finisher - FFAF
10 to 30 minutes of steady state cardio
Goals
Burn off any remaining free fatty acids in the bloodstream
Cool down properly
35. 34
H.I.R.T. “Hot Sheet”
H.I.R.T. stands for High Intensity Resistance Training and it’s a simple way to
burn fat and gain / preserve muscle at the same time. This is basically a
“hybrid” combination of threshold type of intervals and weight training
performed together in the same workout.
It’s a unique method that arguably can have more of an impact on fat loss than
strength or cardio / intervals performed by themselves. Most likely, because it
utilizes the synergistic benefits of the EPOC discussed above with the overall
benefits of intense weight training, which rapidly depletes glycogen and
stimulates both type I and type II muscle fibers. Using both weights and high
intensity cardio together is a very powerful one-two punch.
*You can replace ANY exercise in your HIRT workouts with bodyweight
alternatives. Pushups, pullups, inverted rows, etc.
The H.I.R.T. Workout Setup
1. Transition Time: Because you’ll be moving between sets of intervals and
resistance training you’ll have to plan ahead a little on exercise selection
and transition times.
2. Exercise Selection: Try to use body weight exercises and/or dumbbells
as much as possible so your transitions from your threshold intervals to
your weight training sets are adequate. If you’re using cardio machines, try
to place your dumbbells or workout area as near as possible to your
interval exercise machine. You can still use machines, just take into
consideration your transition times between sets.
3. Rest Periods: The rest periods prescribed are an estimate of how long it
will take you to complete the assigned exercise and transition from one
exercise to the next. Move briskly, but the times are somewhat flexible so
you may go a little longer (or even shorter) at times.
4. Intensity Levels: You’ll notice that as you move through your HIRT
workout, intensity levels gradually go up on every set of weights or
resistance training. This is because your heart rate will gradually and
progressively elevate on each set, which will make each set of weights or
resistance training more difficult without going heavier or lighter.
36. 35
In other words, you should be able to use the same weight/resistance on
every set and hit your target intensity and rep range. Just make sure you
adjust your exercises and/or weights you’re using as necessary to hit the
target intensity levels and reps on each set.
H.I.R.T. GH Surge Workout Starters
Mondays, Wednesdays, Fridays
You’ll be starting out your HIRT workouts with high rep lower body exercises to
stimulate and release natural growth hormone and position your hormones to
maximize fat loss and muscle stimulation throughout the workout.
Most research I’ve read and analyzed about GH indicates this hormone is
maximally released through explosive styles of training used in
conjunction with high reps and short rest periods to stimulate more lactate.
This is the “burning” sensation you’ll feel in your muscles when you use this type
of protocol.
Lactate is what produces lactic acid and has been shown to be a precursor to
growth hormone production. Just how much is a subject of great debate and
studies show a wide range of differences, but a few have shown up to 9 times
normal growth hormone release with this type of approach.
This is yet another reason we combine your HIRT workouts with bursting-
intervals…to get a powerful one-two punch.
You’ll notice the "explosive" types of exercises such as jumping lunges, jump
squats and goblet jump squats. This is what will work best, but only use them if
you have an adequate amount of experience. If you’re more of a beginner or
intermediate exerciser, then stick with the basic body weight squats and lunge
examples provided below.
Goal: Stimulate GH by combining high rep-explosive movements with short rest
periods to produce lactate while working largest body parts (legs) to help boost
catecholamines.
Duration: 5 minutes
37. 36
GH Surge Workout Starter Setup
Perform 20 reps of any type of squat and immediately (with no rest) perform 20
reps (10 reps each leg) of any type of lunge. Rest 90 seconds and repeat one
more round for a total of 2 rounds.
Rest 1 to 2 minutes and perform your first resistance training set
Use the exercise examples below.
Exercises
Squats:
Bodyweight squat
DB or Barbell Squat
Jump Squats
Gobletsquats
Lunges:
Forward or Reverse lunge
Gobletforward or reverse
lunge
Jumping lunges
42. 41
H.I.R.T. Workout #1
Day 1 & 8
Chest and Back
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
Triple Drop Set Example
Perform 10 reps @ intensity 4 – no rest (drop/lower the weight)
Perform 8 to 12 reps @ intensity 5 – no rest (drop/lowerthe weight)
Perform 8 to 12 reps @ intensity 5+ – Ouch!
Exercise
GH Surge Workout Starter
(see starter sheet above)
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Triple drop set of Chest with different
exercise with 1 minute rest
Triple Drop Set of Back with different
exercise with 1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
Workout Plan
Minute Intensity
Level
1-5 3-4
5-6 2
6-7 3
7-8 4
8-9 4
9-10 4
11-12 5
12-13 4-5
13-15 4-5
14-16 5
16-18 5
18-45 2-3
43. 42
Chest Exercises
Basic: (Use for first 3 sets) Dumbbell Chest Press or Incline Dumbbell Chest Press
Tips: You can use a bench, stability ball, or even lie on the floor for this exercise. You
can also substitute a basic push up, push up on knees or even a push up against a wall
if you’re a beginner. It’s also a great way to handle the triple drop set: 10 regular push
ups, no rest, 8 to 12 push ups on your knees, no rest, 8 to 12 push ups on the wall.
Start
Finish
44. 43
Isolation: (Use for Triple Drop Sets) Dumbbell Flye
Tips: You can use a bench, stability ball, or even lie on the floor for this exercise as
well. You can also substitute a cable flye or resistance band flye as well
Start
Finish
45. 44
Back Exercises
Basic: (Use for first 3 sets) Dumbbell Row or Straight Bar Row.
Tips: You can also use a bench for support or perform same movement with both arms
at once. A seated machine or cable row can also be used as a substitution for this
exercise.
Start
Finish
46. 45
Isolation: (Use for Triple Drop Sets) Wide grip cable pull down.
Tips: Don’t lean back, keep your chin up, and your elbows directly underneath the bar.
You can also use a pull up or assisted pull up as a substitution for this exercise.
Start
Finish
47. 46
Ultimate Stubborn Fat Sequence
Day 2 & 9
Intensity Level Guidelines Below
Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where you’re at right now personally.
Phases 1 thru 5
1. Warm Up
2. Metabolic Burst for 30
seconds followed immediately
by walking for 30 seconds
(Repeat 5 to 10xs)
3. Walk slow or slow jog for
10 minutes
4. Threshold Burst for 45 to 60
seconds followed immediately
by walking fast for 2 minutes.
(Repeat 5xs)
5. Steady State Cardio
(Free Fatty Acid Finisher)
End Workout
PLAN
Minutes Intensity
Level
1 - 5 1 - 2
5 - 10 Burst: 5
Walk: 1
10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2
35 - 45 3
48. 47
H.I.R.T. Workout #2
Day 3 & 10
Shoulders & Abs
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
Triple Drop Set Example
Perform 10 reps @ intensity 4 – no rest (drop/lower the weight)
Perform 8 to 12 reps @ intensity 5 – no rest (drop/lowerthe weight)
Perform 8 to 12 reps @ intensity 5+ – Ouch!
Exercise
GH Surge Workout Starter
(see starter sheet above)
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Triple drop set of Shoulders with
different exercise with 1 minute rest
Perform3 Ab exercises back to back
for 30 seconds each
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
Workout Plan
Minute Intensity
Level
1-5 3-4
5-6 2
6-7 3
7-8 4
8-9 4
9-10 4
11-12 5
12-13 4-5
13-15 4-5
14-16 5
16-18 5
18-45 2-3
49. 48
Shoulder Exercises
Basic: (Use for first 3 sets) Dumbbell Shoulder Press or Straight Bar Shoulder Press
Tips: You can perform this exercise seated or standing. Keep chin up, and elbows
underneath the weight at all times. Keep wrists straight with knuckles toward the
ceiling. This will help isolate the shoulder muscles and prevent injury.
Start
Finish
50. 49
Isolation: (Use for Triple Drop Sets) Dumbbell Shoulder Front Raise.
Note: You can also use a side lateral raise (bring dumbbells to the side rather than
forward). Both the front raise and the side raise can be done seated or standing.
Tips: Make sure to keep your wrists straight and turn your knuckles toward the ceiling.
This will help isolate your shoulder muscles more.
Start Finish
51. 50
Ab Exercises
Basic: (Use for first 3 sets) Plank or Plank Variation of any kind
Tips: Substitute reps for time and hold planks for 30 to 60 seconds.
Plank
Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below back
to back with no rest in between. Shoot for 12 to 15 reps each.
Note: You can substitute exercises below with other abdominal exercises (see Ab
Targeted Cardio Bonus below)
Stability Ball Jackknife
53. 52
Ultimate Stubborn Fat Sequence
Day 4 & 11
Intensity Level Guidelines Below
Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where you’re at right now personally.
Phases 1 thru 5
1. Warm Up
2. Metabolic Burst for 30
seconds followed immediately
by walking for 30 seconds
(Repeat 5 to 10xs)
3. Walk slow or slow jog for
10 minutes
4. Threshold Burst for 45 to 60
seconds followed immediately
by walking fast for 2 minutes.
(Repeat 5xs)
5. Steady State Cardio
(Free Fatty Acid Finisher)
End Workout
PLAN
Minutes Intensity
Level
1 - 5 1 - 2
5 - 10 Burst: 5
Walk: 1
10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2
35 - 45 3
54. 53
H.I.R.T. Workout #3
Day 5 & 12
Biceps & Triceps
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
Triple Drop Set Example
Perform 10 reps @ intensity 4 – no rest (drop/lower the weight)
Perform 8 to 12 reps @ intensity 5 – no rest (drop/lowerthe weight)
Perform 8 to 12 reps @ intensity 5+ – Ouch!
Exercise
GH Surge Workout Starter
(see starter sheet above)
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Triple drop set of Biceps with different
exercise with 1 minute rest
Repeat Triple Drop Set for Triceps
1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
Workout Plan
Minute Intensity
Level
1-5 3-4
5-6 2
6-7 3
7-8 4
8-9 4
9-10 4
11-12 5
12-13 4-5
13-15 4-5
14-16 5
16-18 5
18-45 2-3
55. 54
Biceps Exercises
Basic: (Use for first 3 sets) Standing Dumbbell or Straight Bar Curl
Tips: You can perform this exercise seated or standing with Dumbbells. Keep elbows
stable at your sides and try not to let them drift forward or backward. Keep knuckles
turned up toward the ceiling. Don’t swing the weight and keep your backstraight.
56. 55
Isolation: (Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or
standing cable curl.
Tips: Squeeze your butt cheeks together to prevent yourself from swinging or injuring
your back when curling. Make sure to keep your elbows locked in one spot so they
serve as a pivot point.
Dumbbell preacher curl on stability ball Standing cable curl
57. 56
Triceps Exercises
Basic: (Use for first 3 sets) DB overhead extension or Lying DB or Straight bar
extension (a.k.a. – skull crushers)
Tips: Keep your elbows tucked in as close to your head and ears as possible. Always
hold the weight in your palms and not your fingers. This will isolate the triceps better
and ensure you don’t drop the weight.
Standing Overhead DB Extension Seated Overhead DB Extension
Lying Dumbbell or Bar Extensions (skull crushers)
58. 57
Isolation: (Use for Triple Drop Sets) Triceps Dips or Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always push
from your palms not your fingers.
Bench Dips and Bar Dips
Beginner Intermediate
Advanced
59. 58
Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always push
from your palms not your fingers.
60. 59
Steady State Cardio
-A/E: Aerobic/Endurance-
Day 6 & 13
Intensity Level Guidelines*
1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max
(220 – age + 10 beats x .72 to .75)
2) Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use
the talk test; if you can have a “normal” conversation you are not going hard enough,
but if you feel you have to slow down you’re probably going a little too hard.
3) Total duration should be around 45 – 50 minutes.
4) Type of exercise is optional but running has been proven to burn the most fat.
Level 1 = Warm-Up or Slow Pace
Level 2 = Medium
Level 3 = Medium-High
Level 4 = High
Level 5 = Hard as you can go (based on your current level of personal
condition)
*Intensity levels are different for every person and are based on your current condition,
age, gender, or other limitations, so please gauge your intensity level based on where
you’re at right now personally.
61. 60
Threshold-Depletion Cheat Day Workout
Day 7 & 14
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT
workouts will burn off any Fatty Acids present in the blood stream and prevent re-
esterfication (restoring of fatty acids).
Triple Drop Set Example
Perform 10 reps @ intensity 4 – no rest (drop/lower the weight)
Perform 8 to 12 reps @ intensity 5 – no rest (drop/lower the weight)
Perform 8 to 12 reps @ intensity 5+ – Ouch!
*If possible,perform this workout an hour or two before your
biggestcheatday meal (not mandatory,butrecommended)
Exercise
Jog at a steady pace
10 push ups, 10 triceps dips, 10
bodyweight squats or lunges
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow pace or Fast walk
10 push ups, 10 triceps dips, 10
bodyweight squats
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow jog or Fast walk
10 push ups, 10 triceps dips, 10
bodyweight squats
2 Minute Threshold Interval
(cardio exercise of your choice)
Recover: Slow jog or Fast walk
3 Minute Threshold Interval
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
Workout Plan
Minute Intensity
Level
1-5 1-2
5-6 3-4
6-8 3-4
8-9 1
9-10 4
10-12 4
12-13 1
13-14 4
13-15 4-5
15-16 1
16-19 4-5
19-30 2-3
62. 61
BONUS WORKOUT
Example: AB Targeted Cardio (ATC)
*You can use this protocol in place of any bursting
interval workout after your 14 day plan is finished.
68. 67
Renegade Row
Plank Knee Ups
Tips: Touch knee to elbow while keeping back straight or cross knee over
(example a. above) to use more oblique muscles.
69. Sorry, This is the End of "Preview Chapters"...
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