14 Day Rapid Fat Loss

Shaun Hadsall
Author | Fat Loss Coach | Body Transformation Expert
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices

This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
14 Day Rapid Fat Loss Boot Camp & Macro-Patterning Meal Plan
Section 1: Rapid Fat Loss Strategic Training & Exercise 7 Rapid Fat Loss Tips & Tricks Introduction to Macro-Patterning Rapid Fat Loss Meal Plans 4 Mental Tactics for Fat Loss That Lasts Forever BONUS #1: Unusual Scientific Tips, Tricks, & Techniques to Supercharge your results BONUS #2: Intro to Macro-Patterning Recipe Boot Camp
Section 2: Section 3:
Section 4:
Section 5:
Section 6:
First of all, thanks so much for taking time out of your busy day to invest in this journey. Ive got some exciting info to share with you today that can get you results fast. For those of you who dont really know me, Ive been teaching fat loss for over 14 years now and its my lifes greatest passion. Ive been fortunate enough to help thousands of people across the world with my blog and hundreds of local residents with my services. Im all about using safe, healthy, and super efficient fat loss strategies as a catalyst to help people like you make dramatic changes in your body to have more balance and productivity in every area of life. If you want to learn a little more about me, you can hang out with me on my blog www.GL12Fitness.com. Now lets get to the important stuff You. As youve probably discovered like I did years ago, fat loss pills, crash diets, and infomercial gadgets just dont work. But today youre going to discover something that does. I am going to share a balanced lifestyle type of plan that produces very aggressive fat loss without messing up your metabolism. Its very strategic because it still allows you to consume your favorite cheat foods and carbs throughout your week, but theyll actually be increasing your bodys ability to burn fat. Might sound kind of weird or different I know, but below is an example of what happened when I followed this exact plan recently. I got extremely lean (fast) for my 40th birthday. No this wasnt just 14 days. These pics were taken about 6 weeks apart. Just an example to prove it works.
Im a stickler about my methods. I never recommend or create a fat loss plan that I havent tested out on my own body and with my clients. One of the really cool aspects of this plan is that its based on real science and its guaranteed to work every time when its followed consistently. As long as youre willing to take action, this program will work for you. But first, a little rant
Attention: English Teachers and Anal People

I just wanted to give you a friendly warning that you might notice some spelling errors and grammatical goof ups in this ebook. 1. I did it intentionally to be real and authentic. Plus its a great way to relate to people in todays technology based society. Between Facebook, Twitter, text messages, instant messaging, email and every other gadget - Im sure youve heard of lol, lmao, ttl, or rotfl. If ur not familiar with sum of this stuffnow u r! 2. I did it accidentally because Im focused on more important stuff your results! Many of my good friends (and me personally) over-deliver on our value of content and material because technology allows us to, but people still complain and moan about spelling errors and other non-sense. If youre one of these people, get over it (in a super cool friendly way of course). THE IRONY In my opinion, this is one of the many reasons people are overweight. They waste their time and energy on the wrong things. Sending in email complaints or whining on a blog, forum, or social network about stuff like this isnt going to move youre toward your goals! Just sayin. Ok, theres my quick rant. Thanks for letting me vent. :-) Without further delay, lets get to it.
Section 1:
UNDERSTANDING THE 14 DAY RAPID FAT LOSS EXERCISE PLAN, SETUP, & STRATEGY
Rapid Fat Loss Strategic Training & Exercise

How to overcome exercise adaption and bust through fat loss plateaus(Are You a Turtle, a Hamster, or a Gazelle?)
Most people approach exercise haphazardly with absolutely no plan. They walk in the gym, workout room, or healthy club without even knowing what type of workout theyre going to do or what body parts theyre going to train. Years ago, I remember when I used to do the same thing. What about you? This is big mistake I see people make on a daily basis.
I learned a long time ago that you must have a strategic plan to overcome your bodys adaptive response (for both exercise and eating) if you really want to burn fat consistently and get solid results that will last. It amazes me how many people have been working out year after year (sometimes for hours at a time) with absolutely no visible fat loss results to show for it.
Im sure its still healthy for them. Their heart might get stronger and they probably even get decent cardiovascular benefits from consistent exercise. But without a strategic plan to keep their bodies from adapting, theyll never see visible fat loss results. The first thing we need to do is break this vicious cycle. Really think about this for a second and as yourself this question. If youre going to spend the time AND effort exercising, shouldnt you know for a fact that youre actually burning fat so you can actually see both visible and physical results?
How to Conquer Plateaus and Overcome Exercise and Diet Adaptation

People generally fall into one of three categories when it comes to cardio. 1. Turtles: This is the person who gets on a treadmill or some other machine and uses their time to read a book, watch the latest negative news or talk show, and gossip with their friends. This will burn up some calories, but you might as well be working around the house. Youll burn just as many calories, you wont fill your head with so much crap and youll get more accomplished. There are times when this type of cardio can be beneficial when taking time off or using it on a recovery day. Just remember, its not going to have a direct benefit on targeting stubborn fat or creating rapid fat loss.
2. Hamsters: These are the people that have a more is better mentality (with too much time on their hands must be nice). You see them jogging or cranking away at a medium pace for hours on end. I get to the gym, crank out my workout, stretch, go get some sauna or cultivation time, take a shower, get ready to leave and the Hamster is STILL cranking away on their machine. Ive observed people like this year after year and they dont look ANY different. Can you say insanity?
In order for this type of cardio to be effective for fat loss you have to use the right approach. When its used strategically it can help your body keep responding to other exercise stimuli and help burn off free fatty acids that are released during higher intensity bouts of exercise. (More detailed instructions on this in a minute) But most of the time Hamsters are the most likely to burn out, get injured, and burn up a lot of valuable fat burning muscle. Over the years Ive had dozens and dozens of Hamsters ask me for help losing stomach fat or lower body cellulite. The minute I bring intensity and strategy into the conversation they want to debate with me about my advice. I guess its cuz most people just hate change. For some reason they continue to think more is better or its all about genetics.
This is an excuse that can end up being a trap. Remember, whether you believe somethingor you dont believe something, youre probably going to be right. (Henry Ford) So do you yourself a favor. Believe in yourself and the methods I share in this guide! It works. Ive been there and done it. Its not about genetics. Its about action. Focused Effort + Consistency = Results. Period. 3. Gazelles: This is a rare breed, but theyre easy to recognize. How? Theyre in great shape. They sweat more, make a little more noise, theyre efficient and they workout with a goal and a purpose. Gazelles push themselves out of their comfort zone consistently and get visible results. This is where my clients save a lot of time and get the most bang for their buck. The Gazelle (the actual animal) is not a leaper, but instead eludes predators with incredible bursts of speed, sometimes reaching 60 miles/hour. Theyre also super lean. Gazelles (the exercisers) will sometimes intentionally act like a Hamster to strategically burn off free fatty acids in the blood stream, prevent plateaus, or recovery purposes. But the majority of their time is spent using higher intensity metabolic bursts or exercise strategies.
I figured out a long time ago how to formulate an effective plan for attacking body fat continuously by using the Gazelle type strategies inside this guide. Below is an introduction to the first approach.
Metabolic Bursting Intervals: The NEED for SPEED

Welcome to one of the smartest exercise protocols on the planet. Whether youre really overweight and trying to accelerate your current fat loss, youve hit a plateau, or youre 20% body fat or lower and looking to burn off the last few pounds of stubborn fat Youve just found your solution. For those of you who dont know by now, long boring cardio sessions are NOT the best way to burn fat high intensity bursting intervals and strength training are. Theyre the magic that makes the nutrition work. Bursting intervals (aka metabolic bursting) are simply a very hard, short burst of exercise (sprinting, jumping, cycling, bodyweight exercises, high intensity cardio, etc.) thats at or near max effort. This is followed by an active recovery period before repeating another bursting interval. This is quite a bit different that most trendy type of interval training techniques. Traditional intervals typically last anywhere between 1 to 2 minutes in length and usually dont require max effort. Bursting intervals, however, are shorter in duration (10 to 30 seconds) and performed at or near max effort. Youll see the longer one to two minute intervals referred to as Threshold Intervals throughout this guide and Ill show you exactly how to apply them into your exercise schedule after your 14 day plan to avoid hitting an exercise plateau. But for the first two weeks youll be focusing primarily on the short, brief, higher intensity exercise bursts. Youll discover how to combine this bursting technique with strategic steady state cardio and resistance training to greatly enhance your ability to burn off stubborn fat over the next two weeks. Always remember that rapid fat loss is achieved primarily through exercise intensity, NOT duration. In fact, you can burn more fat and calories from the residual effect of just one twelve to twenty minute session than a full hour of normal target-heart rate cardio.
Multiple studies (youll see references inside the guide) prove high intensity exercise sets ts off a series of metabolic reactions inside your body that maximize fat loss and drastically improve overall health. Most new research even indicates that the benefits of this type of exercise now go way beyond just what happens during the training ses session, sion, as youll learn below. So before efore I introduce you to Interval Sequencing Sequencing, lets cover the valid reasons why being a Gazelle is superior to any other than the other animals in the fat burning jungle. ;-) Heres an introduction to how this technique can trigger a permanent shift in your metabolism.
Trigger a Shift in Your Metabolism and Make the Switch from Slow Fat Loss to RAPID Fat Loss
Five Amazing Benefits of Metabolic Bursting Intervals

1. Metabolic Bursting workouts UNLEASH your fat burning hormones
Catastrophic HUH? NoCatecholamines! It all starts with hormones called Catecholamines. Catecholamines are "fight "fight-or-flight" hormones released by the adrenal glands in response to stress like high intensity bursting. They are part of the sympathetic nervous system (SNS) and they force the release of free fatty acids into the bloodstream. Catecholamines eventually convert to dopamine, to norepinephrine, and eventually to epinephrine, which ultimately forces the release of these free fatty acids. In other words, these catecholamines break apart stubborn fat (more on how to burn off this stubborn fat in a second).
This is just one of the many reasons why strategic bursts are so much more effective for fat loss than traditional exercise and old-school cardio. Several key studies also indicate that a series of 20 to 30 second sprints sharply increased HGH (human growth hormone) in the body while exercising and also for roughly 2 hours after a workout. Speaking of after, lets not forget about the famous After burn. Bursting and intervals have the potential to increase your metabolic rate for 38 to 48 hours after doing just one 12 - 20 minute session. Pretty amazing. In the fitness world we call this EPOC or Excess Post-Exercise Oxygen Consumption. EPOC is just a fancy acronym for the amount of fat and calories burned AFTER a workout. IMPORTANT: In order to get a maximum EPOC along with all the benefits below you have to apply proper INTENSITY. In other words, you have to push yourself out of your comfort zone. So how do you really know if youre going hard enough to release an arsenal of fat burning hormones while producing the maximum after burn? Here are some guidelines: 1) Lack of oxygen and feeling out of breath. Kind of obvious, but take this one to heart. In fact, grunting, moaning, and crying out to the fat burning Gods are not uncommon. Seriously, you need to bust it if you want results from bursting. Or as Jim Carry says in the movie Liar, Liar, Im kickin my own ass! 2) Muscle burn (lactic acid overload). Sometimes you should notice your chest burning for several minutes after your bursts. This is a good sign. It means youre fight or flight response (SNS) has kicked up big time. 3) Increase in body temp or breaking a serious sweat. In fact, you should continue to sweat for a while afterwards if you push yourself hard enough. This is your bodys way of trying to cool itself down, but its also a sign that youve pushed yourself hard enough to get the hormones going. 4) You must feel the pain. Just remember, when you think you cant do another burst or intervaldo 1 or 2 more. At times you might feel tingles in your arms, legs, or even in your head. This is commonly referred to as the GH
tingles and its another key indicator that youre performing your bursts and intervals properly. Caution: The decision to go all out and push yourself to these limits should be cleared by your doctor first. Its a process, NOT an event. If youre just starting out, gradually increase intensity as you condition yourself week by week. But first things first make sure youre healthy enough go all out and apply these strategies.
2. Metabolic Bursting gets you fitter, FASTER

Researchers from 2 published journals found that bursts or sprinting for 20 to 30 seconds performed 3 times a week for 20 minutes or less produced the same results as 3 endurance (the slow boring stuff) cycling sessions, each of which lasted 90 minutes to 2 hours. In other words, just one hour of bursting or sprinting over the course of a week produced what would take up to 6 hours of the normal, boring textbook target heart rate cardio. Also, after just two weeks, or six total bursting/sprinting workouts, subjects increased their endurance by 100% and they began using oxygen more efficiently to burn fuels.
3. Metabolic Bursting will burn more overall calories-especially FAT calories

Although traditional, low-intensity target heart rate exercise gets a lot of the attention and publicitysprint speed bursting type workouts actually deliver superior fat-loss results. Heres why. Although you can maintain lower intensity workouts for longer periods of time (1 hour or more) and it allows you to supposedly burn a greater percentage of fat calories (as opposed to carbs or stored glycogen)minute for minute the slowstuff burns substantially fewer total calories, therefore fewer fat calories as well. In fact, subjects who engaged in these types of workouts increased the amount of fat they burned 36% more than those who engaged in moderate intensity exercise. Its because the higher intensity workouts produce more mitochondria (your bodys cellular fat-burning powerhouse).
All this indicates is that adding bursting and interval workouts to your fitness program also conditions your body to burn more fat during moderate-intensity exercise, as well. I know COOL. :-) SIDE BAR: I have lots of great info on how you can apply this strategy below by sequencing your intervals. Lastly, bursting activates more fast-twitch fibers, which does not happen with the slow-boring cardio workouts. Another bonus side effect of metabolic bursting.
4. Metabolic Bursting fuels your mind and might make you SMARTER
Research indicates that higher intensity workouts are a great catalyst for your brain to produce more dopamine and serotonin. These are brain transmitters that reduce stress during exercise and other activities. There is also the evidence suggesting that bursting can increase the amount of catecholamines your brain produces (discussed above). Remember, these are neurotransmitters found in the amino acid tyrosine which help the body stay sharp during prolonged periods of work, sleep deprivation, and other stressful situationslike everyday life. In other words, when you make time to go fast and burst on a regular basis you wont feel lethargic after lunch anymore. It seems to create the perfect synergy between the brain and the body.
5. Metabolic Bursting will put a spring in your step and make you feel YOUNGER again
Have you ever noticed how kids have non-stop energy, can go all day long without stopping and the last thing they want to do is sleep? Its because they run around with the need for speed in their everyday activities and their natural hormones are cranking. It seems like we all start to lose that drive by the time we hit our late 20s. But bursting workouts 3 to 5 times a week will create new confidence and an appreciation for the spectacular engine that God had given us called our body.
Your body is supposed to have its engine revved up on weekly basis. Its the best form of physical and emotional renewal to release more fat burning hormones and bring back some youthful energy. As you can see, the benefits of this approach are very efficient and effective. I know this might sound like its a little advanced, but Ive dissected, researched, and applied this protocol on other people and myself so average people like you dont have to try and figure out all the scientific jargon. To really achieve RAPID fat loss, you need to combine the Metabolic Bursting Gazelle type of intensity with limited lower intensity Hamster and Turtle behavior. I call it Interval Sequencing and heres how it works
Using Interval Sequencing To Target Stubborn" Body Fat & Pockets of Cellulite
Sequencing your workouts will help you do three very important things.
Be efficient: Youll be able to cut down the time you spend exercising. Gotta love that. Be a long term fat burner: Youll always know for a fact that youre programming your body to use fat as its primary go to fuel source (so you can actually see visible results from your effort). Prevent plateaus and boredom in your long-term exercise approach: Youll learn below how to use a variety of different stimuli to keep thing fresh. Youll also discover how to access different metabolic systems to keep your body responding and making continuous progress.
SEQUENCE 1:
Aerobic/Endurance a.k.a. - Steady State Cardio
In the aerobic pillar, oxygen is used to break down fatty acids and glucose to release energy. In other words, oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happen during the workout itself. Just remember: Aerobic means with oxygen (easier) and anaerobic means without oxygen (harder). Perform this type of workout at least 1 or 2 times weekly for 30 to 60 minutes. No more, no less. Pros:

Easier to use and apply immediately because of lower intensity. Great conditioning for heart and cardiovascular system. A strategic primer for your body to respond to other pillars properly.
Cons:
Consumes more time than intervals like H.I.I.T. or metabolic bursting workouts (The other 2 pillars) Only burns fat and calories DURING the workout. Again, this type of cardio only elevates your metabolism for about an hour afterwards. In
other words, this type of old-school type of exercise has the least impact on your post workout calorie burn (The other 2 pillars will elevate your metabolism for 4 to 48 hours afterwards).
Your body adapts VERY quickly to this type of exercise so its only effective if you use it synergistically with the other 2 pillars.
Duration: Intensity:
Beginner 30 minutes Level 1 to 2
Intermediate 45 Minutes Level 2
Advanced 60 Minutes Level 2 to 3
Intensity Level Guidelines for the Aerobic Sequence (All steady state cardio)*
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 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 youre probably going too hard. 3) Duration should be 30 to 60 minutes performed at least 1 time weekly. 4) Type of exercise is optional but running has been shown to burn the most fat and overall calories. 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 youre at right now personally.
SEQUENCE 2:
Threshold Intervals
This is the pillar just above Aerobic training. You can typically stay in this anaerobic pillar for 45 seconds all the way up to 3 minutes at a time before letting your heart rate come back down and recovering. This pillar has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit the dreaded weight loss plateau when they get stuck in the aerobic pillar (a.k.a. the hamster wheel). Threshold intervals will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it. Nice! Perform 1 or 2 times weekly for 30 to 40 minutes. Pros:

Generally fun to do because its constantly changing. Moderately efficient so it can save you some time. Intense enough to produce results even though more recovery time is required between intervals or bursts. Conditions and primes your cardiovascular system to burn more calories (especially fat calories) when applying the other 2 pillars.
Cons:

Sometimes difficult to gauge intensity because intervals (bursts) last 1 to 3 minutes long. Only elevates your metabolism for about 4 hours afterwards (this is still a more effective post workout metabolic burst than pillar 1, but not nearly as efficient as pillar 3 see below). Must pay close attention to the protocol for it to have the proper effect. In other words, you must plan your work and work your plan when doing this type of training.
Beginner 30 minutes 1 - 2 min @ 3 2 min @ 1 (repeat x 5)
Intermediate 30 - 40 Minutes 1- 2 min @ 3 - 4 3 min @ 1 (repeat x5)
Advanced 30 - 40 Minutes 1 min @ 4 - 5 2 min @ 1 or 2 (repeat x 5)
EXAMPLE SEQUENCE 2 THRESHOLD BURSTING ROUTINE
Intensity Level Scale & Guidelines 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 youre at right now personally. **Make sure you have a clean bill of healthy from your doctor or medical professional before attempting high intensity exercise.
SEQUENCE 3:
Creatine Phosphate Metabolic Bursting High Intensity Intervals a.k.a. - H.I.I.T.
Gazelle time! Lastly is creatine phosphate (Metabolic Bursts or HIIT; High Intensity Interval Training). This system can only support high intensity effort for 15 to 45 seconds at a time. Although Metabolic Bursts or H.I.I.T. workouts only last 12 to 20 minutes in duration, they will increase the capacity of both the aerobic AND anaerobic systems at the same exact time. This is typically unheard of when it comes to exercise and its the only protocol proven to have this effect. Also, study after study shows your metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout. Again, just remember more is not better. Doing a bunch of pillar 3 workouts every week is not the answer, but it definitely yields the most results for the time invested. Continuously using all 3 pillars sequentially is the solution. Lastly is creatine phosphate. This sequence can only support high intensity effort for 10 to 30 seconds at a time. Although bursting or HIIT workouts are shorter in duration, they will increase the capacity of both your aerobic AND anaerobic systems at the same exact time. This is typically unheard of in almost all scientific research and its the only protocol proven to have this effect. Also, study after study shows your metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout (EPOC effect discussed previously). Again, just remember that more is not better. Doing a bunch of sequence 3 workouts every week is not the answer, but it definitely yields the most results for the time invested. Youll perform this sequence 1 to 3 times a week for 12 to 30 minutes.
Pros:
The laundry list of stuff thats been previously discussed above at the beginning of this guide (hormones, EPOC, brain chemicals, etc.) Saves you a ton of time. This pillar is what allowed me to cut my exercise time in half over 12 years ago and Ive never looked back.
Cons:
Difficult to perform if you have limitations or heart challenges (but can still be applied by anybody whos healthy enough to exercise). FACT: Most people dont have the guts to push themselves hard enough and reach the intensity levels necessary to actually activate the metabolic triggers that this system can unleash. I know Ive beaten this drum to death, but it is THAT important. More potential to cause an injury if not approached safely (always need a thorough warm-up and cool down) Not a quick fix or cure-all (but definitely gives you the most bang for your buck), so it needs to be combined with the other 2 sequences in order to work effectively and efficiently.
Beginner 20 minutes 40-45 sec @ 4 1:15 min @ 1 (repeat x 5)
Intermediate 12 Minutes 30 sec @ 4-5 30 sec @ 1 (repeat x 5)
Advanced 12 Minutes 20 sec @ 5 10 sec @ 1 (repeat x 10)
EXAMPLE ADVANCED SEQUENCE 3 METABOLIC BURSTING ROUTINE

*Bursting-Interval Sequence
Warm Up: Slow Jog 20 Second Burst or Sprint With 10 Second Rest x 2 20 Second Burst or Sprint With 10 Second Rest x 2 20 Second Burst or Sprint With 10 Second Rest x 2 20 Second Sprint With 10 Second Rest x 2 Cool Down: Slow Jog or Fast Walk Optional Steady State Cardio to Burn Off Free Fatty Acids Workout Plan Minute Intensity Level
1-4 4-5 5-6 6-7 7-8 8-12 12-30
1-2 4 4-5 5 5 1-2 2-3
Note: This 20/10-burst/rest protocol is sometimes referred to as the Tabata protocol, named after a scientist who invented them and conducted detailed studies on their metabolic effects.
Intensity Level Scale & Guidelines 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 youre at right now personally. **Make sure you have a clean bill of health from your doctor or medical professional before attempting high intensity exercise. Its nice to know that the time and effort invested into pillar 3 will still be working up to 2 days latereven while youre sleeping. Now thats a beautiful thing!
One final note on Sequence 2 and 3 Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise. More detailed guidelines on this approach below.
(A big "thanks" to Lyle McDonald for all his knowledge and scientific references on burning off these residual free fatty acids. If youre a science geek, like me, his book The Stubborn Fat Solution dives into this topic in great scientific detail.)
The sequencing strategy above is how you can go from 8 to 10 hours of exercising every week, all the way down to just 4 or 5 hours a week. Ironically, most of the time youll probably double your results at the same exact time. I know Ive beaten this drum to death, but more is NOT better. Got it? In order to consistently push through weight loss plateaus, you must continuously use all 3 systems in the proper sequence. When you use this approach sequentially in the proper order, you can force your body to feed on more fat. Youll be using a more advanced short term aggressive example of sequencing in your 14 day exercise plan below. After youve finished your 2 week rapid fat loss plan, you can implement the strategies just discussed above and continue to sequence your intervals. This will keep your body responding to the different stimuli. A great protocol to follow long term is performing weights and/or resistance training on Mondays, Wednesdays, and Fridays and using Tuesdays (Sequence 3), Thursdays (Sequence 2), and Saturdays (Sequence 1) for cardio / intervals / bursting days.
Now that you have a solid foundation of knowledge on your bodys different metabolic systems, its time to discover the 14 day rapid fat loss setup.
Below youll learn how to apply my unique H.I.R.T. (High Intensity Resistance Training) along with my Metabolic Bursting Protocols: Ultimate Cardio Sequence (UCS Level I and II) Ab Targeted Cardio (ATC)
Remember, these workouts use a scientifically proven strategy that will potentially DOUBLE your results by burning off residual free fatty acids. This is also a great way to target stubborn fat.
Your 14 Day Rapid Fat Loss Exercise Schedule

1 WEEK 1
MONDAY
2
TUESDAY
3
WEDNESDAY
4
THURSDAY
5
FRIDAY
6
SATURDAY
7
SUNDAY
H.I.R.T. High Intensity Resistance Training
UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined
H.I.R.T. High Intensity Resistanc e Training
Steady State Cardio (A/E) aerobic/ endurance Sequence 1
ThresholdDepletion Cheat Day Workout
8 WEEK 2
MONDAY
9
TUESDAY
10
WEDNESDAY
11
THURSDAY
12
FRIDAY
13
SATURDAY
14
SUNDAY
Steady State Cardio (A/E) aerobic/ endurance Sequence 1
ThresholdDepletion Cheat Day Workout
The Setup of Your 14 Day Rapid Fat Loss Workouts

Below youll see two hot sheets, one for your UCS (bursting) workouts and one for your HIRT workouts. Read through them both thoroughly. This way youll 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, youll 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: Dont skip the steady state cardio. This session will condition your body to burn more fat during your other workouts because youll be training the aerobic system all by itself. This serves as a primer to help make the higher intensity workouts more effective. Tuesdays UCS workout has five phases and Thursdays UCS workout has six phases. Here they are listed in the exact order youll be performing each bursting-interval workout.
The Ultimate Cardio Sequence Setup

*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
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 State Cardio

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
H.I.R.T. Hot Sheet

H.I.R.T. stands for High Intensity Resistance Training and its 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. Its 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.
The H.I.R.T. Workout Setup

1. Transition Time: Because youll be moving between sets of intervals and resistance training youll 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 youre 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: Youll 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. In other words, you should be able to use the same weight/resistance on every set and hit your target intensity and rep range.
However, make sure you adjust your exercises and/or weights youre 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
Youll 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 Ive 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 youll feel in your muscles when you use this type of protocol. Lactate is what produces lactic acid and has been show 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 burstingintervalsto get a powerful one-two punch. Youll 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 youre more of a beginner or intermediate exerciser, then stick with the basic body weight squats and lunge examples provided below. Goal: Stimulate GH by combing high rep-explosive movements with short rest periods to produce lactate while working largest body parts (legs) to help boost catecholamines. Duration: 5 minutes
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 Goblet squats
Lunges: Forward or Reverse lunge Goblet forward or reverse lunge Jumping lunges
Squats
Bodyweight Squats
DB or Barbell Squat
Jump Squat
Goblet squats or Goblet jump squats

(Experienced exercisers can increase difficulty and explosiveness by using a Goblet Jump Squat)
Lunges
Forward and Reverse Lunge
Goblet forward or reverse lunge
Jumping Lunge
H.I.R.T. Workout #1
Day 1 & 8 Chest and Back
Workout Plan
Exercise
GH Surge Workout Starter (see starter sheet above)
Minute
Intensity Level
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
1-5 5-6 6-7 7-8 8-9 9-10 11-12 12-13 13-15 14-16 16-18 18-45
3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3
*FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up 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!
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 youre a beginner. Its 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
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
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
Isolation: (Use for Triple Drop Sets) Wide grip cable pull down. Tips: Dont 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
Ultimate Cardio Sequence

Day 2 & 9
PLAN *UCS Phases 1 thru 5
Minutes Intensity Level
1. Warm Up
2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds (Repeat 5 to 10xs)
1-5 5 - 10
1-2
Burst: 5 Walk: 1
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)
10 - 20 1 - 2 20 - 35 Burst: 4
Walk: 2
5. Steady State Cardio (Free Fatty Acid Finisher)
35 - 45
End Workout
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)
H.I.R.T. Workout #2
Day 3 & 10 Shoulders & Abs
Workout Plan
Exercise
Minute
Intensity Level
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 Perform 3 Ab exercises back to back for 30 seconds each *Free Fatty Acid Finisher (FFAF): 15 to 30 minutes of steady state cardio
1-5 5-6 6-7 7-8 8-9 9-10 11-12 12-13 13-15 14-16 16-18 18-45
3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3

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
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
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 ab abdominal exercises (see Ab Targeted Cardio Bonus below)
Stability Ball Jackknife
Stability Ball Roll Out
Reverse Crunch
Ultimate Cardio Sequence

Day 4 & 11
PLAN *UCS Phases 1 thru 5
Minutes Intensity Level
1. Warm Up
2. Metabolic Burst for 30 seconds followed immediately by walking for 30 seconds (Repeat 5 to 10xs)
1-5 5 - 10
1-2
Burst: 5 Walk: 1
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)
10 - 20 1 - 2 20 - 35 Burst: 4
Walk: 2
5. Steady State Cardio (Free Fatty Acid Finisher)
35 - 45
End Workout
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)
H.I.R.T. Workout #3
Day 5 & 12 Biceps & Triceps
Workout Plan
Exercise
Minute
Intensity Level
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
1-5 5-6 6-7 7-8 8-9 9-10 11-12 12-13 13-15 14-16 16-18 18-45
3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3

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. Dont swing the weight and keep your back straight.
Isolation: (Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or standing cable curl. Tips: 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.
Dumbbell preacher acher curl on stability ball
Standing cable curl
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 you 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 dont drop the weight.
Standing Overhead DB Extension
Seated Overhead DB Extension
Lying Dumbbell or Bar Extensions (skull crushers)
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
Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always push from your palms not your fingers.
Steady State Cardio

-A/E: Aerobic/EnduranceDay 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 youre 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)
Threshold-Depletion Cheat Day Workout

Day 7 & 14
Workout Plan
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
Minute
Intensity Level
1-5 5-6 6-8 8-9 9-10 10-12 12-13 13-14 13-15 15-16 16-19 19-30
1-2 3-4 3-4 1 4 4 1 4 4-5 1 4-5 2-3

*If possible, perform this workout an hour or two before your biggest cheat day meal (not mandatory, but recommended)
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.
Upper Ab Example Exercises

Stability Ball Jackknife
Hanging Leg Raise
Stability Ball Roll Out
Reverse Crunch
Lower Ab Example Exercises

Hip Ups
Stability Ball Pike
Oblique Example Exercises

Side Plank
Hanging Side to Side Leg Raise
Core Example Exercises

Plank
Yes, this is a picture of Craig Ballantyne. And yes, I learned most of my ab training methods from him. Respect.
Mountain Climber
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 muscles.
Section 2:
7 Rapid Fat Loss Tips & Tricks
1. Go into every workout in a fasted state
This is the great debate of the health and fitness industry that will probably go on for years to come and theres actually solid science that supports both sides. Which is better: fasted and fed exercise sessions? Heres my take. Nothing is more telling than real world results. After working with literally thousands of people from all walks of life, my experience shows that fasted exercise done properly gets superior fat loss results in the majority of people when youre looking to achieve rapid fat loss. As long as the intensity is high enough and the duration is short enough. Even as little as 12 minutes can get the job done, but I would never exceed more than 30 - 45 minutes if its after waking up on an empty stomach. And the leaner you get, the shorter in duration your sessions should probably be if youre exercising in a fasted state. Again, the intensity MUST be high for this to work properly. Higher intensity levels are what forces the release of hormones that preserve muscle and help break up and burn off fat through the sympathetic nervous system. If youre a beginner or youve been sedentary for a long period of time, this trick should used with caution. I recommend you at least have a protein shake or small protein snack 2-3 hours before your workouts. Then, once your body has adjusted to the new stimuli of exercise you can use the following advice if your goal is rapid fat loss. Just remember, normally we would tweak or customize this tactic a little differently for the long haul. And many times is depends on the individual and their goals. BUT, this is a 14 day rapid fat loss guide and even if you do sacrifice a little bit of muscle using this strategy, its well worth the tradeoff because youll simply burn a lot more fat. Lots and lots more. So here are the guidelines: To achieve RAPID fat loss for 14 days, work out first thing in the morning upon waking up after an overnight (or sleeping) fast. And if you can only work out later in the evening, make sure to wait 3 or 4 hours AFTER a meal before training.
As long as you keep your intensity levels high, this metabolic trick force your body to ramp up your SNS (sympathetic nervous system), which will boost output of fat burning hormones like growth hormone and adrenaline levels. This gives your body no choice but to use fat for fuel since you have very little "food energy" in your system. Remember, you might not have as much energy as if you were training in a fed state, but youll achieve the goal of burning fat at a much faster rate. Youll notice that this entire plans schedule is specifically set up to easily accommodate fasted exercise through higher intensity, shorter duration principles. Its also a very good idea to supplement with 10 grams of amino acids directly before and after fasted exercise. Remember, consuming amino acids is like eating protein without the calories so they provide fuel to ensure your body wont burn amino acids inside muscle tissue. Think of it as an insurance policy against your muscle tissue. For you nerds or science geeks out there, heres three (there are many more) published studies that showing some evidence that supports fasting workouts are superior for fat loss. This study shows that fasting prior to exercise increases nutrient uptake and absorption in post workout meals: http://www.springerlink.com/content/w8712615714k8150/ This one demonstrates that fasting increases the release of catecholamines (precursors to adrenalin) and therefore naturally increases resting metabolic rate. If you combine that with high intensity exercise, you get a powerful 1-2 punch: http://www.ajcn.org/content/71/6/1511.abstract This study (for the first time) shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet. http://www.ncbi.nlm.nih.gov/pubmed/20837645 If you absolutely HAVE to have something before a workout (maybe because of health concerns, or if youre already super lean or maybe you just cant tolerate fasted exercise), I recommend a scoop of whey protein powder with a few krill oil capsules. Just make sure you do a thorough five to ten minute warm up to bring down insulin levels so you can maximize fat loss during and after the workout.
2. Ride the post workout fat burning wave

This is another tip (or should I say trick) that will get some peoples panties in a bunch, but you know what? I learned years ago that if you do the opposite of what 95% of the population does, youre going to succeed and get better results. And this is just another trick thats worked wonders on many of my clients who were stuck in a plateau. So heres my recommendation for rapid fat loss and post workout nutrition: Make sure you wait at least 30, but no more than 60 minutes after exercise before eating any food or consuming any calories. This is great trick that Ive personally used for years to stay lean despite what most magazines will tout. And I hardly ever lose muscle. Ever. Although eating directly after a workout is a healthy choice, its not the best choice for when were talking RAPID fat loss. Immediately feeding your muscles and your body after workouts means youll burn up, utilize, and store the food and calories you consume at a much faster rate because of insulin levels and sensitivity. And if our goal were to gain muscle or we werent trying to aggressively burn fat, this would be the perfect option. But its not. I hate to sound like a broken record. But This plan is about rapid fat loss, so we want to take advantage of ANY and EVERY opportunity to trick our body into burning more fat. And the minute you put food or calories in your system youve just instructed your body to stop burning fat and start burning food instead. The theory and science is almost identical to fasting before exercise. If your exercise intensity is high enough (which it should be) all the fat burning hormones youve just released are still in your blood stream, so we want to maximize this metabolic environment. And the minute you eat food, youll spike your bodys primary storage hormone insulin, and although insulin helps shuttle nutrients to muscles quickly, it could potentially blunt or block your growth hormone and the other hormones from working their magic. Simply put, insulin is the antagonist of growth hormone and possibly other hormones. Every time you eat or consume calories, you raise insulin. In theory, these fight or flight hormones will also spare muscle and help you burn a lot more fat while you ride the fat burning wave during this post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of both worlds by fasting for about 30 to 45 minutes after your workout and then consuming a post workout shake or meal so that your body can still take advantage of the post workout metabolic window to absorb nutrients at a much faster rate. This is a metabolic trick. Use it as much as possible during your 14 day plan. Even for HIRT workouts. Side note: If your goal is to gain muscle, make sure to customize this trick and consume a high quality carb and protein based shake or meal directly after your HIRT workouts on this plan. Just make sure you stick with the guidelines above on your bursting-interval and cardio days to maximize fat loss as well.
3. Strategically time your impact carb intake

The 2 best times to eat your impact carbs (starches and fruits) on baseline days are early in the morning or one to three hours after your workout when insulin sensitivity is the highest. Youll see below that you get 2 starches and 1 fruit on your baseline days. We recommend you consume them in 3 separate meals with a protein (and small amount of friendly fat if noted on your meal plan). However, there is an exception to this rule. You can combine one starch and one fruit (both are carbs) with a protein in the meal 30 to 45 minutes after your HIRT workouts. As mentioned above, after exercise your body is highly sensitive to nutrient uptake and its the one time of the day we want to spike insulin to help shuttle nutrients into muscles as fast as possible. Just make sure you wait at least 30 to 45 minutes so youre still riding the post workout fat burning wave. You can also get away with consuming a starch based meal 3 or 4 hours before a HIRT workout to provide your body with some extra energy for the workout.
4. Keep your intensity as high as possible (even on low carb days)

Aggressive exercise and pushing HARD for short periods of time (like 14 days) can be super effective for rapid fat loss. You really want to push the limits and get your body to do things it normally wouldnt do during this 14 day period. You shouldnt have to worry about going much over 5 or 6 hours of total exercise time for the week, but make sure you pick up the intensity.
5. Double your water intake.

If youre retaining water youll weigh more on the scale and it will make your skin look loose and your face look puffy. Remember, the more water you give your body, the less it will hold onto. Its extremely important during this 14 days that you take in as much water as possible. Shoot for at least 100-120oz a day if youre a woman and at least 120-150oz if youre a man.
6. Use supplements (If youre eating right and exercising)

Its not mandatory, but it really helps to supplement for rapid fat loss IF youre doing all the other things right. As long as you have the nutrition and exercise portion locked in, this is a time when supplements can definitely give you the extra edge. First, make really good use of whey protein shakes for on-the-go, low calorie meals. Second, youre putting your body through a little more stress than normal, so its important to supplement with protein, vitamins, and omegas during this time. If youre not a big vegetable person, I highly recommend you use a high quality greens supplement to guarantee youre filling in the missing gap. Also, amino acids will help you preserve muscle when exercising in a fasted state.
7. Its only 14 days; stick to nothing but clean, healthy food

If you want RAPID results, youre going to have to do a few things you typically wouldnt do and make some sacrifices. You dont have to count calories, but the more clean, whole, natural foods you eat during this two week period, the better your results will be. Avoid processed foods. Try to eat as many foods from nature as possible. When it comes to carbs on Baseline days, its ok to have high fiber wraps and healthy breads like Ezekiel, but youre much better off going after a yam, white potato, sweet potato, black, brown, or white rice, slow cook oats, etc. When it comes to protein, grass fed beef, turkey and chicken breasts, egg whites and whole eggs, wild caught fish are always going to be better than a protein bar or even a protein shake. Same with fats. Try to use raw nuts and sugar free nut butters. Stick with healthy oils (listed below) and stay away from vegetable, corn and canola oil. Now lets move onto your meal plans.
Section 3:
Introducing Macro-Patterning & Your Rapid Fat Loss Meal Plans
UNDERSTANDING & APPLYING THE 14 DAY RAPID FAT LOSS MEAL PLAN STRATEGY
Purpose: To prime fat burning hormones for extreme fat loss and prepare glycogen levels, the thyroid, leptin and other hormone levels for maximum metabolic response from strategic exercise. Im extremely excited to share this unique way of eating with you. MacroPatterning is unique and unlike anything else in the diet and weight loss industry. Its a super healthy way to maximize your fat burning potential while still being able to indulge in all your favorite foods on a weekly on going basis. My good friend and mentor, NY Times Best Selling Fat Loss Author, Wendy Chant invented this proprietary plan several years ago. Unfortunately, Wendy has graduated to the Big House above (November of 2009) so shes no longer with us. The good news is that she gave me a global license for this unique and fun way of eating for fat loss, and now I get to carry on her message and share it with people like you! Ive been relentlessly tweaking and refining the food macro-patterning process over the last few years to make it more fun and effective. Recently, Ive come up with a killer new way to Macro-Pattern that allows you to get the all the metabolic muscle enhancing benefits of carbs while manipulating your body to burn more fat. I know pretty suuuuuweet. Again, Im going to leave out the majority of science to keep it simple and get you to your meal plan as fast as possible, but there are still a few basics you need to understand.
Carbs: The Double Edged Sword

First of all, carbs are not necessarily the enemy. They can actually be your best fat burning friends IF you use them strategically.
And, if you really want to control fat loss once and for all, its crucial for you to understand the pros and cons of carb intake. Trust me, it can be a love-hate relationship.
The Pros of Carbs

1. Carbs are muscle sparing. In other words, they preserve and prevent the breakdown of lean calorie burning muscle tissue. 2. They provide energy to the brain and the body. 3. They help spark our metabolism and keep it elevated to prevent metabolic slowdown and keep hormones in check. 4. They stimulate insulin, which leads to a very anabolic/muscle building environment (this is kind of a catch 22 as youll read in a second).
The Cons of Carbs

1. Carbs spike insulin levels and blood sugar. Its almost impossible to burn body fat in the presence of high insulin levels. (hence the catch 22 above) 2. Consuming too many carbs over lengthy periods of time can lead to a lot of fat spillover (see chart below), which leads to excess fat storage. Think obesity, heart disease, diabetes, etc. 3. Carbs (especially processed carbs) are the most abused nutrient from both a health and fat loss perspective. 4. Excess carb intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated. 5. Processed carbs hide nasty fillers and chemicals that can potentially lead to severe health challenges. We call these obesity additives.
Now you can see why people think you can just cut down on your carbs to lose weight. But theres obviously a lot more to it because we need carbs to stay healthy. Additionally, low carb diets only work for 4 to 7 days at a time before your thyroid and leptin levels react negatively to slow metabolic rate and suppress fat burning hormones. Now you can see the crux of carb intake. It can be a double-edged sword. Thats why you gotta get sneaky and cycle your carb intake to maximize both your health and long term fat loss. Thats where Macro-Patterning comes in.
Windows of Opportunity
First, we teach you how to select the right type of carbohydrates. Second, we teach you how to combine them with the right foods. Third, we show you how timing your carb intake can maximize glycogen uptake, minimize fat spillover, and allow you to utilize specific anabolic windows to keep your metabolic rate from slowing down and adapting.
Macronutrient "Type" -Food Codes for Meal PlansP = Protein S = Starch V = Vegetables O = Fat A = Fruit FF = Free Food
Portion Control Guidelines

-P- Protein = Size of your palm Women: 15 to 35 grams Men: 20 to 45 grams -S- Starches = Size of your clenched fist Women: 25 to 35 grams Men: 40 to 50 grams -V- Vegetables = Size of your clenched fist or more Women: 1 to 1.5 cups Men: 1 to 2 cups -O- Fats = Size of the end of your thumb Women: 1 tablespoon Men: 1 to 2 tablespoons -FF- Free Food No calorie counting or portion guidelines Dont binge or stuff
NOTE: These are acceptable ranges and do not have to be exact. If you go over or under a little bit, dont sweat it as long as youre making healthy choices when youre supposed to.
14 Day Rapid Fat Loss Macro-Patterning Meal Plans

In the 14 day rapid fat loss meal plan below, youll use 3 different Macro Patterning days to strategically manipulate carb intake while maximizing fat loss; Baseline days, Deplete days, and a Cheat day.
Baseline Days
-Moderate carbAs the name implies, we want to give your body a baseline to start from. This baseline will be drastically different from what your body is used to and this is exactly what we want. The trick is not to find the bodys point of adaptation and stay there, but to force the body to adaptand then keep adapting. On Baseline days, youll be strength training to ensure the extra carbs are being utilized to stimulate lean calorie burning muscle and replenish glycogen (stored energy) levels through strategic carb intake. Youll be allowed to consume two starches and one piece of fruit in separate meals. As mentioned above in the rapid fat loss tips, youre only allowed to eat a fruit and starch together in the same meal if its combined with a protein in your very first post workout meal 30 to 60 minutes after your HIRT sessions. So youll always make sure you plan out your starches and fruit to be consumed with a complete protein source (see meal plans). Its also recommended that you time your carb intake (both starches and the piece of fruit) to be eaten at one of three different times. 1. In the morning when insulin sensitivity is at its highest. 2. Three to four hours before your HIRT workouts 3. Within one to three hours after your HIRT workouts You can feel free to eat your impact carbs at any of the above times. You can even have a starch or a piece of fruit with protein right before bedbut only if its within the 1 to 3 hour window after your HIRT workout. Again, your body is highly sensitive to nutrient intake before and after the HIRT workouts, so by consuming the majority of your carbs within the one to three hour metabolic window of opportunity before and after your higher intensity HIRT workouts, youll ensure none of the extra carbs will go to fat spillover. Theyll automatically be used for energy (if consumed 3 or 4 hours beforehand) and for repair and growth (if consumed within one to three hours after). Additionally, youll prime your metabolic triggers to accelerate your fat burning on other lower carb days of the plan.
NOTE: Dont overanalyze this process. Just customize your starch and fruit intake according to your own personal schedule by following the rules above. Any fat intake will be from mostly friendly or good fat sources on Baseline days. Always remember to limit your fat intake (10 grams or less) with meals containing starches and/or fruits. Impact Carbs + Too Much Fat = Fat Storage.
Deplete Day
-Low carbIf youre familiar with my unique tactics, you know by now that Deplete days require a little more discipline and are very limited in food variety and choices, but it works. Simply put, depleting is draining your muscles of their energy (glycogen) by lowering carb intake and outsmarting your metabolism so it burns more fat. Youll consume zero to minimal starches, zero fruits, and under 25 grams of impact carbs (non-fibrous) to force short-term depletion of glycogen and extreme fat loss through short-term calorie restriction. This is achieved by consuming animal proteins, green veggies, and friendly fats throughout the day.
The Meat & Nuts Breakfast (P/V/O or P/O)

One of the more recent tricks I just learned is rotating different meats and nuts for breakfast on Deplete Days. This foods combination is excellent for controlling blood sugar levels through the meat and nuts combination. This will also help with your energy and concentration while depleting carbs. Youll notice improved mental focus and energy because you wont experience a blood sugar crash thats typically associated from a high carb breakfast. After you finish your two week plan, feel free to rotate different meat and raw nuts for breakfast on lower carb days. Use various types of meats from your authorized foods list below and rotate your nut sources from almonds, pistachios, cashews, pecans, walnuts and brazil nuts. Just watch the portion sizes of nuts. Try to stick with about 1oz. Of course its always a good idea to add in a cup of fibrous green veggies along with the meat and nuts combo.
Deplete Days Serve Several Powerful Purposes

1. Its one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen. Recall that glycogen is stored energy (from carbohydrates) in the muscle. If glycogen is there, the body will typically use glycogen instead of fat for energy. Its that simple. We are re-directing where you body goes to find fat. Thats why youre going to cut out all starches, fruits, and other impact carbohydrates on your bursting/interval days. This is how you teach your body to go get fat instead of glycogen or even worse calorie burning muscle tissue. 2. Depleting shuts off the bodys dependence on sugars. Over time, if youve ever yo-yo dieted or just eaten unhealthy for lengthy periods of time you program your body to be a carb and sugar burner. In other words, your metabolism is kind of damaged and messed up. Depleting will help heal the damage. Think of it as FIXING your broken metabolism. :-) 3. Depleting helps lower insulin and stabilize blood sugar for faster fat loss. Anytime you eat carbs (especially by themselves) you raise insulin. And in the presence of insulin, its nearly impossible to burn fat. So if youre eating small frequent meals with moderate carbs (even if theyre healthy choices) you could be living with chronically high insulin levels and keeping your body in a fat storing environment. Deplete days will help you cure this nagging problem. 4. Primes your muscles and hormones to want and need more carbs as you alternate back and forth with baseline days and live everyday life. When you combine proper Deplete days with bursting-intervals, you accelerate the process of draining muscle glycogen, which makes extra room in your tank (muscles) for extra carbs on your Baseline and Cheat days.
Count Carbs on Your Deplete Days

Your meal plans for Deplete Days are precisely calculated so that you eat less than 25 grams of impact carbohydrates per day during this 14-day cycle. Impact carbs are all NON-fibrous carbohydrates. Weve taken all the guesswork out of how to eat, what to eat, and when. Your meal plan contains a complete menu of daily meals for men and women to monitor carb count very closely.
We have provided everything you will need to stay on track. You will have the times of day, meals, portion sizes, mini-recipes, and complete substitution lists, so you have choices, not restriction. You will have some flexibility but be precise with what you eat and how much. Follow the plan precisely on Deplete days and youll maximize its effectiveness. You will notice that protein is a staple and must be consumed at every meal. Vegetables are also a vital part of this lifestyle. Please notice that you are to eat only certain vegetables on deplete days. Certain vegetables are omitted for specific reasons related to maximize fat loss. Since were restricting and drastically reducing carbs on Deplete days, your body will need to find an energy-rich, calorie-dense food source somewhere else. Friendly fats are your answer. In fact, fat is one of the primary ways to sustain you on Deplete days. Being precise on Deplete days puts you in control of how your body responds instead of sending your body mixed messages that will hinder results as you move through the 14 day plan. On Deplete days youll be performing the bursting-interval training workouts from above to force your metabolism to burn excess glycogen and target stubborn body fat. This will also help create a short-term calorie deficit on these days while carbs are kept to minimum.
Strategic Cheat Day

-Free DayBy using strategic cheat days at least one day a week, you can reset your hormones and give your metabolism a boost at the same time. PLUS, who doesnt want a good ole cheat day. Youll increase your intake of calories (starches, fats, etc.) to boost metabolic rate, reset fat burning hormones, and assist in repair and growth. Most importantly this serves as a physical and psychological reward along with a break from clean eating. Cheat days are like free days. This means you can perform longer duration cardio at a lower intensity (or you can do full body circuit training) to burn off excess calories and help your body take advantage of the extra calorie intake. You can also relax and take this day off, just make sure you get in one long duration lower intensity cardio workout per week when using a cheat day. Also, make sure you dont abuse this day. Have fun, relax, and enjoy your favorite foods, but dont binge, stuff or abuse alcohol. This will negate the hormonal response youre trying to achieve.
Your 14 Day Rapid Fat Loss Meal Plan Overview

Week 1 Starch and Fruit Amount Week 2 Starch and Fruit Amount
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Baseline 2 Starches 1 Fruit
Deplete No Starches or Fruits

TUESDAY

THURSDAY

FRIDAY

SATURDAY
Strategic Cheat
Free Day
(Carb Load)
SUNDAY
MONDAY
WEDNESDAY
Strategic Cheat
Free Day
(Carb Load)
* You can swap Saturday and Sunday so that your cheat day is on Saturday if you want
14 Day Rapid Fat Loss Boot Camp & Meal Plan

Meal Plan Cycle Rules
(3) Baseline (Maintenance) days (3) Deplete (Low Carb) days (1) Strategic Cheat Days
1. Journal your food and water intake daily for at least 14 days straight. 2. Consume protein in every meal and eat every 3 - 4 hours until bedtime. 3. Must have minimum of 4 meals each day; five small meals preferred. Sixth meal is typically for advanced users with faster metabolisms. 4. Monitor your portion sizes. Follow portion control guidelines from above. (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 Codes (shown below) for each day. Use your substitutions and master grocery list to replace foods you dislike on the meal plans (also shown below). 6. Drink your minimum f i lt e re d water amount per day (Women 70 - 80oz, Men 100 - 128oz per day). 7. Eat foods only on 14 Day Rapid Fat Loss Meal Planner or from your healthy choices and substitutions food lists below. 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 youre trying to achieve with fat loss and cheat days. 11. Dont force meals or eat too much at each meal. You should never feel full. 12. Make sure to always have a water bottle, shaker and a quality whey protein powder with you at all times so you always have access to protein when life happens and you werent able to plan ahead.
14 Day Rapid Fat Loss Macronutrient Timing

Meal
Meal 1
Time
Post Workout
Interval or Cardio Day Resistance Training Day Fats UP/Carbs DOWN Fats DOWN/Carbs UP
P/O or P/V/O P/O or P/V P/V/O
P/S/A P/S/V P/V
Meal 2
Midmorning
Meal 3
Afternoon
Meal 4
Dinner
P/O or P/V/O P/O or P/V/O

Deplete
P/V/O P/O or P/FF

Baseline
Meal 5
1-2 hours before bed
S = Starch P = Protein V = Veggies A = Fruit O = Fat / Oil

Make sure to get 3 servings of vegetables daily. An optional sixth meal is shown below in your deplete day meal plans. This is typically for advanced folds with faster metabolisms. Youll only see 5 meals on your baseline days and an option for 4, but make sure you get your post workout starch and fruit together. This ensures maximum glycogen replenishment, keeps your metabolism healthy and helps facilitate recovery. Try to get at least four meals per day. Five is ideal, but instructions are provided below each individual days meal plans below.
Baseline Days 1 & 8

MEAL TYPE WOMEN MEN Prepare 1 cup slow cook oats mix in 2 scoops whey protein powder and 1 cup of your favorite berries (add stevia to sweeten more) OR you can have 2 scoops of whey protein blended with favorite fruit, water, and ice. Starch on the side: 1 cup of potatoes, rice, yam, or oatmeal. Prepare cup slow cook oats mix in 1 scoop whey protein powder and cup of 1 or P/S/A your favorite berries (add stevia to sweeten Post more) OR you can have1 scoop of whey Workout protein blended with favorite fruit, water, and ice. Starch on the side: cup of potatoes, rice, yam, or oatmeal.
*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match your schedule if you do not workout first thing in the a.m. Supplements (O): 2 P/S/V 3 grams of krill oil (with meal 2) 3-4oz seasoned chicken breast 1 cup broccoli or green bean baked potato or yam 3 grams of krill oil (with meal 2) 6 oz seasoned chicken breast 1 cup broccoli or green beans 1 baked potato or yam
P/V
20-25gram Whey Protein Shake, cup of your favorite veggies on side (raw or steamed)
30-40gram Whey Protein Shake, 1 cup of your favorite veggies on side (raw or steamed)
P/V/O
4-6 oz Cod, Tilapia, or your favorite grilled fish. Salad with tomato, onion, & cucumber 1Tbs of extra virgin olive oil & vinegar or low calorie low sugar dressing.
6-8 oz Cod, Tilapia, or your favorite grilled fish. Salad with tomato, onion, & cucumber 1Tbs of extra virgin olive oil & vinegar or low calorie low sugar dressing.
P/O or FF
Double Chocolate Protein Pudding (see recipe below) or replace with Baseline Dessert from your bonus guide. Type Key P = Protein V = Vegetables S = Starch 0 = Fat
Double Chocolate Protein Pudding (see recipe below) or replace with Baseline Dessert from your bonus guide.)
A = Fruit FF = Free Food
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may
consume only consume 4 meals and skip the second starch meal for more aggressive fat loss, but its mandatory to have your post workout starch and fruit.
2. 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 substitutions or master grocery listed below for baseline days.
Deplete Day 2 & 9

MEAL 1 TYPE P/V/O WOMEN 1 whole egg with 2-3 egg whites scrambled with cup of spinach or broccoli, topped with 2oz lean ground beef and sprinkle of cheese, 12 raw walnuts 20-25 gram Whey Protein Shake cup of raw veggies on the side MEN 3 whole egg with 3 egg whites scrambled with 1 cup spinach or broccoli, topped with 3oz lean ground beef and sprinkle of cheese), 15 - 20 raw walnuts 30-40gram Protein Shake 1 cup of raw veggies on the side
P/V
Supplements (O): 3 grams of krill oil (with meal 2) 3
3 grams of krill oil (with meal 2)
3 - 4 oz chicken Caesar salad or chicken on 6 - 8 oz chicken Caesar salad or chicken on P/V/O large lettuce & cucumber salad, with 1 tbsp large lettuce & cucumber salad, with 1 tbsp of extra virgin olive oil & vinegar (watch carb of extra virgin olive oil & vinegar (watch carb count) count)
P/O
20-25 gram Whey Protein Shake with 12 raw walnuts
30-40 gram Whey Protein Shake with 15 20 raw walnuts
P/V/O
4 6oz of grilled Cajun chicken (grill with red pepper) - cup of broccoli or green beans Salad with lettuce & cucumber 1Tbs of extra virgin olive oil & vinegar (watch carb count)
6 8oz of grilled Cajun chicken (grill with red pepper) 1 cup of broccoli or green beans Salad with lettuce & cucumber 1Tbs of extra virgin olive oil & vinegar (watch carb count)
P/O
Deplete Dessert of your choice from bonus guide Type Key P = Protein V = Vegetables
Deplete Dessert of your choice from bonus guide
0 = Fat
1. The above example food plan shows 6 meals. If you only consume 4 meals you may skip meals 2 or 4 and meal 6, for a total of 4 meals that day 2. 3. If you only consume 5 meals than you may skip meal 2 or 4 or 6 for a total of 5 meals. 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. Zero starches or fruits on this day and make sure to watch for hidden calories
4.
Baseline Days 3 & 10

MEAL TYPE WOMEN PB & J Protein Oatmeal (see recipes below) *Keep fat grams from PB under 10 grams OR you can have 1 scoop of whey protein blended with favorite fruit, water, and ice. Starch on the side: cup of potatoes, rice, yam, or oatmeal. 1 or Post Workout P/S/A MEN PB & J Protein Oatmeal (see recipes below) *Keep fat grams from PB under 15 grams OR you can have 2 scoops of whey protein blended with favorite fruit, water, and ice. Starch on the side: 1 cup of potatoes, rice, yam, or oatmeal.
*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match your schedule if you do not workout first thing in the a.m. Supplements (O): 2 P/S/V 3 grams of krill oil (with meal 2) 4-6 oz Turkey Burger on Portobello (see bonus recipe below) 3/4 cup broccoli or green bean baked potato or yam 3 grams of krill oil (with meal 2) 6-8 oz Turkey Burger on Portobello (see bonus recipe below) 1 cup broccoli or green beans 1 baked potato or yam
P/V
P/V/O
3-4oz lean grass fed beef or salmon Salad with tomato, onion, & cucumber 1Tbs of extra virgin olive oil & vinegar or low calorie low sugar dressing.
6 oz lean grass fed beef or salmon Salad with tomato, onion, & cucumber 1Tbs of extra virgin olive oil & vinegar or low calorie low sugar dressing.
P/O or FF
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip the second starch meal for more aggressive fat loss, but its mandatory to have your post workout starch and fruit. 2. 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 substitutions or master grocery listed below for baseline days.
Deplete Days 4 & 11

MEAL 1 TYPE P/V/O WOMEN Turkey Sausage Omelet (see recipe below) with 12 raw walnuts on the side MEN Turkey Sausage Omelet (see below) With 15 - 20 raw walnuts on the side
P/V
20-25 gram Whey Protein Shake with to 1 cup of your favorite green vegetable on the side (no peas, corn, or carrots)
30-40gram Protein Shake with 1 cup of your favorite green vegetable on the side (no peas, corn, or carrots) 3 grams of krill oil (with meal 2) Low Carb Tuna Salad (see bonus recipe below)
Supplements (O): 3 grams of krill oil (with meal 2) 3 P/V/O Low Carb Tuna Salad (see bonus recipe below)
P/O
20-25 gram Whey Protein Shake (requirements on substitute type list)
30-40 gram Whey Protein Shake (requirements on substitute type list)
P/V/O
3-4oz of lean red meat (grass fed if possible) 1 cup of broccoli or green beans Salad with tomato, onion & cucumber 1Tbs of extra virgin olive oil & vinegar
4-6oz lean red meat (grass fed if possible) 1 cup of broccoli or green beans Salad with tomato, onion & cucumber 1Tbs of extra virgin olive oil & vinegar
Deplete Dessert of your choice from bonus guide Type Key P = Protein V = Vegetables
0 = Fat
1. The above example food plan shows 6 meals. If you only consume 4 meals you may skip meals 2 or 4 and meal 6, for a total of 4 meals that day 2. 3. If you only consume 5 meals than you may skip meal 2 or 4 or 6 for a total of 5 meals. 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. Zero starches or fruits on this day and make sure to watch for hidden calories.
4.
Baseline Days 5 & 12

MEAL TYPE WOMEN 1 whole egg with 4 egg whites, cup healthy hash browns or cup oats with cinnamon and stevia, grapefruit on the side OR you can have 1 scoop of whey protein blended with favorite fruit, water, and ice. Starch on the side: cup of potatoes, yam, or oatmeal. 1 or Post Workout P/S/A MEN 2 whole eggs with 4 egg whites, 1 cup healthy hash browns or 1 cup oats with cinnamon and stevia, 1 grapefruit on the side OR you can have 2 scoops of whey protein blended with favorite fruit, water, and ice. Starch on the side: 1 cup of potatoes, yam, or oatmeal.
*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match your schedule if you do not workout first thing in the a.m. Supplements (O): 2 3 grams of krill oil (with meal 2) 3 grams of krill oil (with meal 2) 5-6oz Chicken or Turkey breast with 1 cup black, brown, or white rice, 1 cup asparagus of small spinach salad
3-4oz Chicken or Turkey breast with cup P/S/V black, brown, or white rice, cup asparagus of small spinach salad
P/V
P/V/O
3-4oz Chicken Caesar Salad or Chicken on large lettuce & cucumber salad, with 1tbs of extra virgin olive oil & vinegar
6-8oz Chicken Caesar Salad or Chicken on large lettuce & cucumber salad, with 1tbs of extra virgin olive oil & vinegar
P/FF
1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may consume only consume 4 meals and skip the second starch meal for more aggressive fat loss, but its mandatory to have your post workout starch and fruit. 2. 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 substitutions or master grocery listed below for baseline days
Strategic Cheat Days 6 & 13

Meal
1 Supplements Muscular Contractions 2 P/A
Type
P/S/O
Women
Power Protein Pancakes (see bonus recipes below) Multivitamin Perform Glut 4 Activators 15 minutes before cheating (see below). Late Morning Snack Have a piece of your favorite fruit with a protein shake or mix your favorite fruit into your protein shake. Lunch Favorite Burger or Sub sandwich with chips Perform Glut 4 Activators 15 minutes before cheating (see below). Cheat Favorite food and favorite dessert. Use protein and starchy cheat food with small piece of dessert (Dont binge or stuff)
Men
Power Protein Pancakes (see bonus recipes below) Multivitamin Perform Glut 4 Activators 15 minutes before cheating (see below). Late Morning Snack Have a piece of your favorite fruit with a protein shake or mix your favorite fruit into your protein shake. Lunch Favorite Burger or Sub sandwich with chips Perform Glut 4 Activators 15 minutes before cheating (see below). Cheat Favorite food and favorite dessert. Use protein and starchy cheat food with small piece of dessert (Dont binge or stuff)
P/S (FF)
Muscular Contractions
P/FF
P = Protein
Type Key S = Starch A = Fruit FF= Free Food
Notes: Its 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. Dont 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. Youll 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.
Deplete Days 7 & 14

MEAL 1 TYPE P/O WOMEN 1 whole egg with 2 - 3 whites scrambled; topped with 2 oz turkey or chicken breast & sprinkle of cheese, 12 raw walnuts on the side cup cottage cheese (full fat brand so carbs are reduced) 3 - 4 oz chicken Caesar salad or chicken on large lettuce & cucumber salad, with 1 tbsp of extra virgin olive oil & vinegar (watch carb count) 20 - 25 gram protein shake 4 P/O
3 grams of krill oil or 1 tbsp heavy
P/O
P/V/O
cream 4 - 6 oz fresh fish 1 cup of broccoli Lettuce & cucumber salad with 1 tbsp of extra virgin olive oil & vinegar or full fat dressing (watch carb count)
P/V/O
MEN 1 whole egg with 4 - 5 whites scrambled; topped with 2 oz lean ground beef & sprinkle of cheese, 15 20 raw walnuts on the side 30 - 40 gram protein shake (requirements on Substitute type list) 1 tbsp of flax oil (preferred) or 1 tbsp heavy cream 6 - 8 oz chicken Caesar salad or chicken on large lettuce & cucumber salad, with 1 tbsp of extra virgin olive oil & vinegar (watch carb count) 30 - 40 gram protein shake 3 grams of krill oil or 1 tbsp heavy cream 6 - 8 oz fresh fish 1 cup of broccoli Lettuce & cucumber salad with 1 tbsp of extra virgin olive oil & vinegar or full fat dressing (watch carb count)
P/O
Type Key:
1. 2. 3.
P = Protein
V = Vegetables
O = Fat
The above example food plan shows 6 meals. If you only consume 4 meals you may skip meals 2 or 4 and meal 6, for a total of 4 meals that day If you only consume 5 meals than you may skip meal 2 or 4 or 6 for a total of 5 meals. 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. Zero starches on this day and make sure to watch for hidden calories.
4.
Food Log & Success Tracker

Date: Day: MEAL TIME TYPE FOOD ITEM 8 oz. Water
SUPPLEMENTS: MEAL TIME TYPE FOOD ITEM
SUPPLEMENTS: MEAL TIME TYPE
Whey, Krill Oil & Multivitamin: http://www.FastFoodForFitness.com FOOD ITEM
MEAL
TIME
TYPE
FOOD ITEM
MEAL
TIME
TYPE
FOOD ITEM
MEAL
TIME
TYPE KEY
FOOD ITEM
Healthy Choices Food Substitutions Lists

Carbohydrate Choices for Baseline Days
Oatmeal, oat bran Sweet potato, yam Wild rice, brown rice Couscous
Legumes: kidney beans, black beans, black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans, lentils Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, bananas, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries Light Yogurt (no sugar added) Whole Grain Breads: 100% Whole Wheat, Ezekiel, Millet 100% whole wheat tortilla wraps Quinoa Potatoes Corn, Peas, Carrots
Protein Sources for Baseline Days

Beef (steak, ground beef, etc) Grass fed preferred Cottage Cheese Deer/Venison Eggs (whole or whites) Fish (salmon, tilapia, haddock, mackerel, cod, tuna, herring, etc) Ham (fresh) Lamb Milk protein powders (whey and/or casein) Pork (tenderloin, chop, etc) Shellfish (scallops, shrimp, clams, oysters, crab, lobster, etc) Skinless Chicken breast Turkey breast
Fat Sources Baseline Days

Dairy Oils Coconut Oil Extra Virgin Olive oil Flax-seed oil Marine/Fish oils Hemp Oil Butter Cheese Cottage Cheese Cream
Other fats All Natural Peanut Butter (in moderation) Almond Butter Avocado Flax seeds (ground) Egg yolks
Veggies for Baseline Days

Asparagus Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Repine Green Onion Leek Lettuce any type Mushroom Okra Onion Pepper, Bell Radish Snow Peas Spinach Tomato Zucchini
Raw Nuts Almonds Brazil Nuts Hazelnuts Peanuts (in moderation) Pecans Walnuts
Healthy Choices Food Substitutions Lists

Authorized Proteins and Veggie Choices for Deplete Days Veggies for Deplete Days
Asparagus Broccoli Cucumber Lettuce Cabbage Cauliflower Spinach Radishes Celery Mushrooms Peppers Limit tomatoes No Squash No Zucchini No Peas, Corn, or Carrots
Proteins for Deplete Days

Eggs and egg whites Cottage cheese Lean beef Turkey breast Chicken breast Whey protein powder Fresh fish: Salmon, Trout, Tuna, Cod
Fats for Deplete Days

Flaxseed Oil Krill oil Olive oil Mayo Cheese Butter Avocado Coconut oil Watch portion sizes on nut butters Walnuts
Deplete Days
You may use condiments, but remember to always check and count carbs. NOTE: Certain veggies are forbidden on Deplete days to help further accelerate fat loss. Stick to the list on this page. These vegetables can be consumed on baseline days and are normally healthy choices, but we want to limit calories and turn off sugars as much as possible on Deplete Days.
Other Miscellaneous Nutrition Tips and Insights Coffee Intake

What about coffee? I get this question ALL the time. The good news about coffee: In moderation it can help enhance the process of liberating fatty acids for fat loss. Its also been shown to increase the absorption of post workout carbohydrate intake. The bad news about coffee: Most people abuse coffee by drinking way too much or adding creamers and sweeteners that are unhealthy and promote fat storage. Any type of excess caffeine intake can wreak havoc on the adrenal glands and create a very acidic environment inside the body. This can definitely affect your fat-loss goals negatively if not monitored properly. Coffee Guidelines: Feel free to have a cup or two per day, but try to avoid artificial sweeteners and creamers that have sugar and preservatives. I recommend using black coffee with a little bit of stevia. You can also add a little organic heavy cream, almond or coconut milk. Just dont overdo it.
Vegan and Vegetarian Stuff

Many times it can be very tough for a vegetarian or vegan to follow a fat loss plan because their choices are so limited on protein compared to us carnivores. However, if you are comfortable with choosing healthy substitutions to replace animal proteins then you can easily follow the food guidelines inside this book. Here are a few options that might work: Protein Powder: Pea or Rice, Tempeh, Texturized vegetable protein, Non GMO Soy foods (make sure it's NON GMO), Veggie burgers, Tofu (watch for hidden fat content), Bean Dishes, Baked Beans, Bean Burgers, Black Beans, Kidney Beans, Pinto Beans, Lentils, Red Beans, Hummus, Refried Beans. I also highly recommend finding some healthy recipes or modifying the recipes in this guide to include some of the protein sources above. Heres an awesome resource: Discover 134 Delicious Plant Based Recipes That Burn Fat and Improve Your Health Im also a huge fan of using raw (when it makes sense) but it usually tastes like cardboard and its typically very expensive. However, I recently discovered a stellar source of Raw Foods, Protein Bars, and Protein Powders that taste delicious, but arent going to break the bank.
You can learn all about it here at Dales Raw Foods: Vegetarian and Vegan friendly Raw Protein Bars, Raw Protein Powder, and Raw Greens
Whats Next? Day 15 and Beyond

One of the most frequently asked questions that we receive on a daily basis is, What do I do AFTER the 14 days is up? This is a very good (and legitimate) question - so I wanted to quickly give you a calendar you can follow so you can use these bursting and macro-patterning techniques to become a permanent part of your lifestyle. Heres how you can keep off the fat youve lost after your 14 days is finished.
Your 12 Week Rapid Fat Loss Calendar

1. 2. Weeks 1-2: 14 Day Rapid Fat Loss Plan Weeks 3-10: Nutrition The 4 Cycle Solution The 4 Proven Cycles of Fat Loss: Days 1-7: The 7 Day Diet (Advanced Depletion) Days 8-28: Carb Macro-Patterning Cycle Days 29-42: Accelerated Fat Loss Cycle Days 42-56: The Diet Break (Maintenance) 3. Weeks 10-12: Back to 14 Day Rapid Fat Loss Another legitimate rapid fat loss plan I recommend is Joel Marions Xtreme Fat Loss Diet: ==> How to Legitimately Lose up to 25 pounds in 25 days
A great long term plan to follow as a lifestyle is Joel Marions Cheat Your Way Thin. Very similar to Macro-Patterning philosophies and another on-line bestseller. ==> Cheat Your Way Thin
Section 4
4 Mental Tactics for Fat Loss That Lasts Forever
Now that you have a strategic training schedule and meal plans to follow, its time to address THE most important aspect of your plan. Commitment. Getting your best body and healthiest life isnt just about having a planits about following through. After all, if you get stellar results over the next 14 days what good will it be if you gain the weight right back? Thats why its crucial to address the mental and emotional obstacles that could be holding you back from building long term fitness habits. There are 7 steps involved in the proven formula Ive used to help people transform their bodies for over a decade now. Weve already covered the first 3 below. Now lets address the final four. 1. Nutrition Coaching 2. Strategic Cardio & Intervals 3. Strength Training 4. Realistic Goals 5. Motivation and Support 6. A Proven Plan 7. Accountability If you skip over this section youre only addressing half the fat loss equation and I can almost guarantee youll fall short of your desired outcome.
The First Thing You Need Is A Goal!
Youll never hit a bulls eye if you dont know what youre aiming at or what direction your headed. Pretty much every single person that Ive ever worked with has told me they want to lose weight and tone up. But they never drill down deep, get to the heart of the matter, and set a specific goal that gets them excited enough to follow through. Abraham Lincoln once said: A goal properly set is halfway reached. I couldnt agree more. Especially when it comes to weight loss. The problem? Most people dont even know how to set goals properly, let alone achieve them. Why should we even bother setting goals in the first place? Here are a few of the many reasons: 1. Goals serve as a target or road map for us to live by. (we like to call it a treasure map). 2. Goals give us a sense of purpose and fulfillment. 3. Goals are guaranteed to improve your overall quality of life. Theres a specific formula to use when structuring your goals. Its called the S.M.A.R.T. formula. Heres a quick overview of how it works:

Specific. Break them down. When, where, what time, how much, etc. Measurable. You cant track if you dont consistently measure. Tracking and measuring equals consistent progress. Action-oriented. Theyre always based on some type of action. Realistic. You need to make sure you stretch and push yourself out of your comfort zone a little, but make sure youre not unrealistic. Otherwise you could self sabotage your goals. This is different for every person. Time-bound. (with a deadline) 1 year, quarterly, monthly, weekly, daily, etc
This is exactly what use at my fitness boot camp and private clients. We help you set specific, measurable goals and of course, deadlines to meet those goals.
We also track your results every single week just in case we need to re-evaluate and adjust your goals.
Youre either regressing or growing, nothing stands still so block off some time now to set your goals! The Second Thing You Need Is Motivation!
One of the most powerful ways to get motivated and follow through is finding your big why. Your reason why typically goes much deeper than something physical like, I want to lose weight, feel better, and fit into my skinny jeans again. It usually involves some type of emotional triggers; things like relationships, self esteem, or even serious health challenges. For me, it was my relationship with my daughter I wanted more than anything to actively be a father and consistently be a part of my daughters life. In fact, it became the motivating factor that allowed me to be selected as a Grand Champion 1st Runner-up in the now famous Body for LIFE contest. I ended up losing almost 20 pounds of fat while simultaneously gaining 5 pounds of lean calorie burning muscle in only 12 short weeksall while cutting my exercise time in half. Honestly, the physical transformation paled in comparison to what happened in every other area of my life. Im happy to report my daughter is now 19 and we have an awesome relationship. This serves as just a small example of what can happen to you when youre given the right motivation. Finding a powerful enough reason why is how you can easily break through exercise and nutrition procrastination. You have to know why you want to reach your goal. If you dont, youll never commit 100% and youll will wimp out the second the going gets tough. So ask yourself why is it so important for you to finally tone up and lose weight. How is this going to improve the quality of your life? How will you feel? How can you take all of the newly found confidence and energy to inspire your friends and family to do the same! Here are a few examples of what happens when you find motivation First, is Marty Reddy. He has 3 kids, works as a firefighter and manages multiple real estate properties. He basically just did our workouts and ate what I told him to and the results came, and they came fast!
"With the accountability of Shauns system and guidance I was able to not only transform my body, but I now have more energy and spend more time as a quality husband and father with my family. I recommend Shauns program to everyone who wants to guarantee their fat loss results." Marty Reddy Northville, Michigan
Next, is Linda Jarvie. She actually works fulltime as a pipefitter. After years of frustration and excuses, she finally uncovered how to stay motivated with our system.
I always used to make excuses about why I would not exercise. Then I was introduced to Shaun Hadsall's structure and accountability. For eight years I used my thyroid as an excuse for gaining 50 pounds. Through the education of Shaun's knowledgeable team I learned the components of synergy to boost my metabolism and keep my body in a fat burning environment. His simple, practical nutrition plan has helped me transform my body and develop better lifestyle habits. I absolutely loved the coaching and guidance. I feel like Im part of their family. My energy is better than ever and now I always look forward to my workouts! Linda Jarvie
You dont have to reinvent the wheel or follow a crash diet. You just have to plug into a proven system and stay motivated enough to follow through like Marty and Linda.
Remember, there are two ways to learn Mistakes and Mentors. Following a mentor is much, much easier that the insanity of making the same ole mistakes. Next You Have To Follow A Proven Plan!
Once you have your goals set and youre motivated, you have to follow a proven plan. Its not about reinventing the wheel. Just look at who has been successful and mimic their behaviors. Simple. Not easy but simple. One thing I learned years ago is that more is NOT better when it comes to exercise. Its all about the strategy. We recommend about 5 hours of exercise a week. That is only 3% of your time. If you knew you could invest 3% of your time to automatically increase the rewards and focus ten fold in every other area of your life, would you commit? Of course you would! And if you cant commit 3% of your time to reaching your goals then you probably arent ready to commit. Next, you have to use a plan that addresses every aspect of fat loss. Most folks will try to eat right, but skip the workouts. Other people exercise like a machine, but eat like crap. Still others will completely leave out strength training, which is one of the most important aspects of fat loss. In other words, cardio, strength training, or nutrition all by themselves will NOT produce great results. Its the SYNERGISTIC approach of using all 3 of these things consistently that really forces your body to feed on ugly body fat and allows you to build habits that last forever.
Always remember that nutrition will always give you the most bang for your buck (there are times, where nutrition can add up to a whopping 75% of your total results. In other words, you also have to commit to changing your eating habits. Sometimes when life gets hectic, you can slack a little bit on intervals and boot camp workouts, but youll never see visible fat loss results unless youre consistent with nutrition. By using the plan above its simple to make subtle changes that are really effective at burning fat and overcoming the hormonal issues to help you FIX slow fat loss. Start with an aggressive plan to give you a jumpstart by manipulating glycogen and fat burning hormones, then transition into a plan that suits your specific goals and lifestyle.
Half of getting what you want, is knowing what you have to give up to get it. Accountability Increases Success By More Than 100%
In my 20+ year journey as both an entrepreneur and fitness expert, I have struggled with the balance between my passion for fitness and my desire to succeed in business and my personal life. Ive had times where Ive failed miserably and Ive had times where Ive accomplished things I never thought were possible. Soooooowhat was the difference between the successes and failures? One word: ACCOUNTABILITY Everyone needs someone to be accountable to. To illustrate my point, just look at the true definition and let it resonate for a minute.
accountability noun the state of being accountable, liable, or answerable.

REAL accountability is the key to taking your results to a new level and finding a healthy balance between your personal life, your business life, and a fat loss lifestyle.
In order for you to be successful in business, you have to hold yourself accountable to certain daily tasks and/or large projects.
When it comes to being a parent or a mate, we also hold ourselves accountable to spending time with our children and our significant others. If you dont have accountability, your business and financial life will suffer right along with your relationships and family life. The same is true with exercise, nutrition, and your health. Most people fail with keeping the weight off because they lack an accountability system. One thing we highly recommend is letting everyone you know, (family, friends, co-workers) exactly what your goals are and WHEN youre going to reach them! Be careful. There are few negative people in this worldand they move around a LOT. ;-) In other words, I recommend being very selective with whom you decide to share your goals. Invest your energy and time with people who support your goals. This will definitely hold you accountable because every time you see them the first thing they are going to ask is how are you doing and have you reached your goal yet?
Section 5
BONUS #1 Scientific Tips, Tricks, and Techniques For Rapid Fat Loss
NOTE: I learned about several of the tips in this section from Tim Ferriss book, The 4 Hour Body. If you like this section, its a great book to grab so you can learn a ton more about this type of stuff.
Tip #1: Cheat Day Secrets and Strategies

*Purpose: To limit fat spillover by forcing storage of excess carbs as glycogen, stabilizing insulin and utilizing the digestive system. 1. As always, try to get some type of intense workout the morning of your cheat day. 2. Make sure breakfast is not a binge meal and includes a lean protein. 3. Limit your cheat day to a five hour window. This will prevent binging, while providing the a reward along with a metabolic spark to help keep your metabolism happy. 4. Consume a small amount (8oz) of grapefruit juice or eat grapefruit before your first cheat meal. This will help stabilize insulin before the reefed or cheat. This is also a great time to consume a cup of coffee because the naringin extends the fat burning effect of the caffeine. 5. Dont forget about chromium for insulin sensitivity on cheat days. A more recent discovery that potentially works even better is Alpha-Lipoic Acid (ALA). Take either one 3 times a day before cheat meals. 6. Drink 50 to 75 ounces of filtered water before noon. This will help prevent dehydration, set up the digestive system for a healthy binge, and prevent early day cravings. 7. Dont weight yourself for at least 2 to 3 days after your cheat day. This will keep you psychologically in the right spot because any weight youve gained is just water weight from carbs. You should be one to three pounds lighter a few days after you cheat day if youre doing things properly and using the next trick
8. Activate the glucose transporter GLUT-4 by performing short bouts of muscular contractions throughout the reefed or cheat. 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 minutes15 to 30 minutes before cheating and again 30 to 90 minutes after cheating. Youll 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 rather than fat spillover. Cool eh! Kind of a pain yes I know, but worth it.
Other cheat day tips and guidelines that will help you.
Try to avoid a lot of alcohol when cheating. This can mess up the metabolic and hormonal effect youre trying to accomplish. Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep fried foods are basically void of any nutritional value and therefore dont provide any metabolic or hormonal benefits for the cheat. HFCS has been shown to potentially block or negatively impact leptin levels. Again, its a cheat day so you dont have to get anal, but little tricks like this can really help. Plan for extra water the day after a cheat day. Remember the extra water your body will carry (from all the carbs) the next day. Thats why you hear people always talking about carb-bloat the day after cheating. Water is great damage control to get you back on track.
Tip #2: Manipulate Body Temperature

Heres a couple crazy body temperature tricks that have scientific validity and can be very effective to burn 1 or 2 extra pounds of fat per week. 1. Spend 15 to 30 minutes in a dry sauna or steam room after workouts. You can burn an additional 250 to 400 calories per day and increase the post metabolic after burn of exercise by raising the body temperature. Ive been experimenting with this using a hear rate monitor and calorie counter and its amazing how well it works to keep the heart rate up and burning calories after a workout. This will also help burn off Free Fatty Acids that release into the blood stream after high intensity exercise. 2. Consume 40 ounces of ice water on an empty stomach immediately upon waking. This will raise metabolic rate 5 to 30% for 40 to 60 minutes. Then have breakfast or perform a short duration high intensity workout of some kind. 3. Shiver your way to fat loss. Short term cold exposure has some unbelievable benefits. Research shows it stimulates BAT (brown adipose tissue or stubborn fat) to burn glucose as heat. It can also help release fatty acids. Without getting too scientific, its basically fat that burns fat. Weird, I know but effective. Heres how its done: a. Take a Cold Shower. At the end of your shower turn the water as cold as you can handle it and let the cold water run over your neck and shoulders for 30 seconds or longer. If you start shivering you know youve done it long enough. The best times to do this are after a workout, early morning or late evening. b. Put large ice backs on the back of your neck and shoulders for 20 to 30 minutes. In the evening is the best because blood sugar is lower.
c. Take an Ice Bath for 20 minutes (if
youre absolutely insane ;-). Just like the other methods, early in the a.m., late in the evening, or post workout is best.
Cold exposure: For insane people only?
Tip #3: Manipulate & Stabilize Blood Sugar

1. Consume 3 tablespoons of fresh squeezed lemon juice 15 minutes before or during meals. This will lower blood sugar 10% or more. 2. Certain types of cinnamon just before or during meals can lower the glycemic index of a meal up to 29%! Saigon is the best and Cassia comes in second. Consume no more than 4 grams per day. 1 teaspoons taken 4 times a day. This needs to be freshly ground or use the raw sticks that roll up like a scroll.
Tip #4: Minimize Fat Storing Estrogen

Gorge on cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale and cabbage. If you just eat more vegetableslots more vegetables, you can control bad estrogen. This simple trick alone can help you burn more fat. These vegetables contain a naturally occurring ingredient called 3,3-Diindolylmethane or DIM for short. DIM is a compound derived from the digestion of indole-3-carbinol, which is found in these cruciferous vegetables. DIM is strongly anti-estrogenic, and can help block xenoestrogens (sometimes called obsesogens), which can make you store belly fat, so including them in your diet could go a long way. It can also act as an immunostimulant, which means it can naturally boost your immune system. Wikipedia even touts this ingredient to have various potent anticancer properties.
IMPORTANT: DIM is an oil soluble compound, so its best to consume these veggies with other oils and fats. This will greatly enhance the absorption. In other words, eat these specific veggies with things like wild caught salmon, krill oil, egg yolks, nuts, olive oil, or coconut oil.
Section 6
BONUS #2 Intro to Macro-Patterning Recipe Boot Camp
Low Carb Tuna Salad

Type: P/O Serves: 2 Ingredients: 6 oz fresh tuna steak (6oz can of albacore tuna is ok too, but beware of high levels of mercury) 1 whole, hard boiled egg, chopped (or egg whites only if preferred) 1 tablespoon mayonnaise 1 small onion, diced dash of vinegar (optional but yummy!) Diced celery to taste Sprinkle of Sea Salt and Pepper Dash of sage 1 large tomato Directions: 1. Slice Tomato and spread evenly over medium sized plate 2. Combine all other ingredients together except tomato 3. Scoop over top of sliced tomato, serve and enjoy!
Turkey Sausage Omelet

Type: P/V Serves: 1 Ingredients: 1 whole egg, 3 whites (women), 1 whole, 5 whites (men) 2 3 oz lean turkey sausage, cooked and crumbled 1 -2 oz. reduced fat cheddar cheese Add peppers, onion or mushrooms if desired Directions: 1. Cook turkey sausage in a small pan until no longer pink in the middle; set aside. 2. Mix eggs together in a small bowl until frothy. 3. Spray a 10-inch skillet with cooking spray and put over medium-low to medium heat. 4. Pour eggs into pan and layer sausage and cheese (and any other Ingredients) on one half of the egg mixture. 5. Cover and let set until firm, about 4 5 minutes. 6. When set, fold over the other half, serve and enjoy!
Power Protein Pancakes

Type: P/S/A Servings: 2 Ingredients: 1 cup Oats, uncooked (not instant) 6 egg whites 1 cup fat free cottage cheese teaspoon vanilla extract teaspoon cinnamon 2 packets sugar substitute Sugar free syrup or sugar free jelly Small amount of fruit for topping (optional) Directions: 1. Mix in blender. 2. Cook over medium heat. 3. Serve with a small amount of your favorite organic berries, sugar free syrup or jelly on top and enjoy! Note: You can also top with a small amount of organic peanut butter if youre following a maintenance plan. This will make the food code a whopper: P/O/S/A. Yummy!
PB & J Protein Oatmeal

Type: P/O/S Servings: 1 Ingredients: Slow cook oatmeal: cup (women), 1 cup (men) 1 scoop (women) 1 scoop (men) of GL-12 vanilla whey protein powder 1 tablespoon of organic peanut butter (power butter or smart balance peanut butter is great too!) 1 tablespoon of sugar-free jelly (flavor of your choice, I like grape and strawberry) cup organic skim milk Directions: 1. Pour oatmeal in a microwave safe bowl, add skim milk and cook on high for 1 to 1 minutes (times will vary). 2. Add whey protein powder, peanut butter and jelly and mix thoroughly. 3. If needed, add hot water to reach desired thickness.
Double Chocolate Protein Pudding

Type P/FF 2 Servings Ingredients: 1 cup cold organic 1 to 2% milk 3 scoops of GL-12 Chocolate Whey Protein Powder 2 Tablespoons of fat-free, sugar-free instant chocolate pudding mix 3 ice cubes Directions: 1. Pour skim milk in blender. Add Chocolate Whey and ice cubes. Blend on medium for 15 to 30 seconds. 2. Add the pudding mix and blend on high until you have desired consistency (about 30 to 45 seconds). You might have to stop the blender once to scrape the sides to blend properly. 3. Scoop desired amount into bowl or dessert cup and chill in refrigerator for at least 20 minutes. 4. Use a small amount of fat free redi whip if desired. 5. Serve and enjoy! Note: Use small amounts only of pudding and redi whip. Some ingredients are questionable, but in small amount will have negligible impact on your health or results.
Turkey Burger
Type: P/V Serves: 4 Ingredients: 1 lb lean ground turkey breast onion, finely chopped 1 tsp horseradish 1 tsp low sodium soy sauce tsp ground black pepper 1 clove garlic, minced 2 Tbsp fresh parsley, chopped parsley 1 egg white 4 lettuce leaves 4 slices tomato 4 portabella mushroom caps Directions: 1. Preheat grill, skillet or George Foreman Grill to medium-high heat. 2. In a large mixing bowl, combine ground turkey, onion, horseradish, soy sauce, black pepper, garlic, parsley and egg white. 3. Form into 4 portion-sized patties. 4. Place patties on a hot grill and cook until no longer pink in the center, approximately 6 minutes per side. 5. Place burgers on top of mushroom caps with lettuce, tomato, and mustard.
The Secret to KEEPING All Your Results from the 14 Day Rapid Fat Loss Plan
Now that youve gone through the 14 Day Rapid Fat Loss experience, heres how you can transform this methodology into a lifestyle.
Introducing The 4 Cycle Solution
4 Cycle Solution is the long term lifestyle version of the 14 day plan. Youll be guided through the 4 proven cycles of Macro-Patterning over an 8 week period. The 4 proven cycles of fat loss is a simple way for you to outsmart your metabolism by using various types of lower carb and deplete days in a strategic sequence during the week to burn more fat while using a variety of higher carb and cheat days on other targeted days of your week to simultaneously keep your metabolism humming along. This is the secret to helping you continuously overcome the Adaptive Response that stops you from losing weight. To learn all about how it words, just check out the hidden website weve set up for yo u to take advantage of the carb cycling lifestyle. ==> 4 Cycle Fat Loss: Outsmart Your Metabolism Conquer Diet Plateaus
Recommended Supplements
Prograde supplements. By far one of the best sources of supplements. No hype with legitimate studies and science. We recommend their Whey, Krill Oil, and Multivitamin. The whey is cool temperature processed (better absorption) and is sweetened with stevia (tastes great too). Just two small krill oil gel caps deliver the equivalent of ten large traditional fish oil gel caps. And youll never get fish burps ever. We also like their multivitamin because its made with whole foods instead of synthetic vitamins.

14 Day Rapid Fat Loss

Încărcat de

Informații document

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

14 Day Rapid Fat Loss

Încărcat de

Drepturi de autor:

Formate disponibile

Shaun Hadsall

Author | Fat Loss Coach | Body Transformation Expert

Disclaimer and/or Legal Notices

Attention: English Teachers and Anal People

Rapid Fat Loss Strategic Training & Exercise

How to Conquer Plateaus and Overcome Exercise and Diet Adaptation

Metabolic Bursting Intervals: The NEED for SPEED

Five Amazing Benefits of Metabolic Bursting Intervals

2. Metabolic Bursting gets you fitter, FASTER

3. Metabolic Bursting will burn more overall calories-especially FAT calories

Beginner 30 minutes Level 1 to 2

Intermediate 45 Minutes Level 2

Advanced 60 Minutes Level 2 to 3

Beginner 30 minutes 1 - 2 min @ 3 2 min @ 1 (repeat x 5)

Intermediate 30 - 40 Minutes 1- 2 min @ 3 - 4 3 min @ 1 (repeat x5)

Advanced 30 - 40 Minutes 1 min @ 4 - 5 2 min @ 1 or 2 (repeat x 5)

EXAMPLE SEQUENCE 2 THRESHOLD BURSTING ROUTINE

Beginner 20 minutes 40-45 sec @ 4 1:15 min @ 1 (repeat x 5)

Intermediate 12 Minutes 30 sec @ 4-5 30 sec @ 1 (repeat x 5)

Advanced 12 Minutes 20 sec @ 5 10 sec @ 1 (repeat x 10)

EXAMPLE ADVANCED SEQUENCE 3 METABOLIC BURSTING ROUTINE

1-4 4-5 5-6 6-7 7-8 8-12 12-30

1-2 4 4-5 5 5 1-2 2-3

Your 14 Day Rapid Fat Loss Exercise Schedule

H.I.R.T. High Intensity Resistance Training

UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined

H.I.R.T. High Intensity Resistance Training

UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined

H.I.R.T. High Intensity Resistanc e Training

Steady State Cardio (A/E) aerobic/ endurance Sequence 1

ThresholdDepletion Cheat Day Workout

H.I.R.T. High Intensity Resistance Training

UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined

H.I.R.T. High Intensity Resistance Training

UCS Ultimate Cardio Sequence Sequence 1, 2 & 3 combined

H.I.R.T. High Intensity Resistance Training

Steady State Cardio (A/E) aerobic/ endurance Sequence 1

ThresholdDepletion Cheat Day Workout

The Setup of Your 14 Day Rapid Fat Loss Workouts

UCS Metabolic Bursting Hot Sheet

The Ultimate Cardio Sequence Setup

Phase 2: Bursting Sequence

Phase 3: Short Duration Strategic Steady State Cardio

Phase 4: Strategic Threshold Intervals

Phase 5: Free Fatty Acid Finisher - FFAF

H.I.R.T. Hot Sheet

The H.I.R.T. Workout Setup

H.I.R.T. GH Surge Workout Starters

GH Surge Workout Starter Setup

Goblet squats or Goblet jump squats

Goblet forward or reverse lunge

3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3

Triple Drop Set Example

Ultimate Cardio Sequence

3. Walk slow or slow jog for 10 minutes

5. Steady State Cardio (Free Fatty Acid Finisher)

3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3

Triple Drop Set Example

Stability Ball Jackknife

Stability Ball Roll Out

Ultimate Cardio Sequence

3. Walk slow or slow jog for 10 minutes

5. Steady State Cardio (Free Fatty Acid Finisher)

3-4 2 3 4 4 4 5 4-5 4-5 5 5 2-3