14 Day Rapid Fat Loss

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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.

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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.

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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 40
th
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

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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.
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UNDERSTANDING THE 14 DAY RAPID FAT LOSS
EXERCISE PLAN, SETUP, & STRATEGY

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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.
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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 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
below.

So before I introduce you to Interval Sequencing
why being a Gazelle is superior to any other than the other animals in the fat
burning jungle. ;-)

Heres an introduction to how this
your metabolism.

Trigger a Shift in Your Metabolism and Make the
Switch from Slow Fat Loss to RAPID Fat Loss
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Catastrophic HUH? NoCatecholamines!

It all starts with hormones called
Catecholamines.

Catecholamines are "fight
released by the adrenal glands in response to
stress like high intensity bursting.
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
how to burn off this stubborn fat in a second).

ts off a series of metabolic reactions inside your body that maximize
fat loss and drastically improve overall health.
go way beyond just what happens during the training session, as youll learn
efore I introduce you to Interval Sequencing, lets cover the valid reasons
Heres an introduction to how this technique can trigger a permanent shift in

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NoCatecholamines!
It all starts with hormones called
are "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
Catecholamines eventually convert to dopamine,
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).
ts off a series of metabolic reactions inside your body that maximize
sion, as youll learn
the valid reasons
technique can trigger a permanent shift in

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(more on
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.

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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.

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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 slow-
stuff 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.

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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.

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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

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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.

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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.

Beginner Intermediate Advanced
Duration: 30 minutes 45 Minutes 60 Minutes
Intensity: Level 1 to 2 Level 2 Level 2 to 3

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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.

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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.

Duration: 30 minutes 30 - 40 Minutes 30 - 40 Minutes
Intensity:
1 - 2 min @ 3
2 min @ 1
(repeat x 5)
1- 2 min @ 3 - 4
3 min @ 1
(repeat x5)
1 min @ 4 - 5
2 min @ 1 or 2
(repeat x 5)

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Intensity Level Scale & Guidelines
Level 2 = Medium
Level 4 = High
condition)


**Make sure you have a clean bill of healthy from your doctor or medical
professional before attempting high intensity exercise.

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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.

Duration: 20 minutes 12 Minutes 12 Minutes
Intensity:
40-45 sec @ 4
1:15 min @ 1
(repeat x 5)
30 sec @ 4-5
30 sec @ 1
(repeat x 5)
20 sec @ 5
10 sec @ 1
(repeat x 10)

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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 2 = Medium
Level 4 = High
condition)


**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!

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Warm Up:
Slow Jog

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3/4 2
20 Second Sprint

4/5 2
Cool Down:
Slow Jog or Fast Walk

5/.1 ./1
Optional Steady State Cardio to
Burn Off Free Fatty Acids

.1/67 1/6

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.

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WEEK
1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
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

Threshold-
Depletion
Cheat Day
Workout

1 2 3 4 5 6 7
WEEK
2
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

Threshold-
Depletion
Cheat Day
Workout

8 9 10 11 12 13 14
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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.

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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.

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*NOTE: All phases described in this section are broken down and simplified with
detailed guidelines and instructions below on your workout log sheets.

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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

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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

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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

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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)

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Goals

Burn off any remaining free fatty acids in the bloodstream
Cool down properly
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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.

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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.

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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 bursting-
intervalsto 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

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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)

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Forward and Reverse Lunge

Goblet forward or reverse lunge

Jumping Lunge

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Chest and Back

*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!

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GH Surge Workout Starter
(see starter sheet above)

./2 6/0
12 to 15 reps of Chest
with 30 seconds rest

2/3 1
12 to 15 reps of Back

3/4 6
Threshold Interval:
Running or Favorite Cardio Exercise

4/5 0

5/8 0

8/.7 0
Threshold Interval:

../.1 2

.1/.6 0/2

.6/.2 0/2
Triple drop set of Chest with different
exercise with 1 minute rest

.0/.3 2
Triple Drop Set of Back with different

.3/.5 2
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio

.5/02 1/6

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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

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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

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Shoulders & Abs



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12 to 15 reps of Shoulders

2/3 1
12 to 15 reps of Abs

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Threshold Interval:

4/5 0

5/8 0

8/.7 0
Threshold Interval:

../.1 2

.1/.6 0/2

.6/.2 0/2
Triple drop set of Shoulders with
different exercise with 1 minute rest

.0/.3 2
Perform 3 Ab exercises back to back
for 30 seconds each

.3/.5 2

.5/02 1/6
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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

Basic: (Use for first 3 sets) Plank or Plank Variation

Tips: Substitute reps for time and hold planks for 30

Triple Drop Sets for Abs:
to back with no rest in between. Shoot for

Note: You can substitute exercises below with other ab
Targeted Cardio Bonus below)

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Substitute reps for time and hold planks for 30 to 60 seconds.
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Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below
with no rest in between. Shoot for 12 to 15 reps each.
substitute exercises below with other abdominal exercises (see Ab
Targeted Cardio Bonus below)
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exercises below back
exercises (see Ab
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Biceps & Triceps



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2/3 1
12 to 15 reps of Triceps

3/4 6
Threshold Interval:

4/5 0

5/8 0

8/.7 0
Threshold Interval:

../.1 2

.1/.6 0/2

.6/.2 0/2
Triple drop set of Biceps with different

.0/.3 2
Repeat Triple Drop Set for Triceps
1 minute rest

.3/.5 2

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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)
standing cable curl.

Tips: You can also use a side lateral raise (bring dumbbells to the side rather than

Dumbbell preacher curl on stability ball

(Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or
You can also use a side lateral raise (bring dumbbells to the side rather than
acher curl on stability ball Standing cable curl

stability ball or
You can also use a side lateral raise (bring dumbbells to the side rather than
Standing cable curl

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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.

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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 2 = Medium
Level 4 = High
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.

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

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10 push ups, 10 triceps dips, 10
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2/3 6/0
2 Minute Threshold Interval
(cardio exercise of your choice)

3/5 6/0
Recover: Slow pace or Fast walk
5/8 .
bodyweight squats

8/.7 0

.7/.1 0
Recover: Slow jog or Fast walk
.1/.6 .
bodyweight squats

.6/.0 0

.6/.2 0/2
Recover: Slow jog or Fast walk
.2/.3 .
.3/.8 0/2

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*You can use this protocol in place of any bursting
interval workout after your 14 day plan is finished.

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Yes, this is a picture of Craig Ballantyne. And yes, I learned
most of my ab training methods

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Yes, this is a picture of Craig Ballantyne. And yes, I learned
most of my ab training methods from him. Respect.

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Tips: Touch knee to elbow while keeping back straight or cross knee over (example a.
above) to use more oblique muscles
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Touch knee to elbow while keeping back straight or cross knee over (example a.
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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.
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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. Macro-
Patterning 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.

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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.

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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.

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P = Protein

S = Starch

V = Vegetables

O = Fat

A = Fruit

FF = Free Food

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-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.

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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.

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As 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.

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If 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.

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By 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.

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* You can swap Saturday and Sunday so that your cheat day is on Saturday
if you want

Week 1
Baseline Deplete Baseline Deplete Baseline Deplete Strategic
Cheat
Starch
and Fruit
Amount
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Free
Day
(Carb
Load)
Week 2
Baseline Deplete Baseline Deplete Baseline Deplete Strategic
Cheat
Starch
and Fruit
Amount
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Free
Day
(Carb
Load)
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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 l t ered 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.

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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.

Meal Time Fats UP/Carbs DOWN Fats DOWN/Carbs UP
Meal 1
Post
Workout

P/O or P/V/O

P/S/A

Meal 2
Mid-
morning

P/O or P/V

P/S/V

Meal 3 Afternoon

P/V/O

P/V

Meal 4

Dinner

P/O or P/V/O

P/V/O

Meal 5

1-2 hours
before bed

P/O or P/V/O

P/O or P/FF

Interval or Cardio Day Resistance Training Day
Deplete Baseline
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MEAL TYPE WOMEN MEN

1 or
Post
Workout

P/S/A

Prepare cup slow cook oats mix in 1
scoop whey protein powder and cup of
your favorite berries (add stevia to sweeten
more) OR you can have1 scoop of whey
protein blended with favorite fruit, water,
and ice. Starch on the side: cup of
potatoes, rice, yam, or oatmeal.

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.
*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): 3 grams of krill oil (with meal 2) 3 grams of krill oil (with meal 2)

2

P/S/V

3-4oz seasoned chicken breast
1 cup broccoli or green bean
baked potato or yam

6 oz seasoned chicken breast
1 cup broccoli or green beans
1 baked potato or yam

3

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
steamed)

4

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

5

P/O
or
FF

Double Chocolate Protein Pudding (see
recipe below) or replace with Baseline
Dessert from your bonus guide.

Dessert from your bonus guide.)
Type Key

P = Protein S = Starch A = Fruit
V = Vegetables 0 = Fat FF = Free Food

1. The above example food plan shows a 5
th
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.

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MEAL TYPE WOMEN MEN

1

P/V/O
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
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

2

P/V

20-25 gram Whey Protein Shake
cup of raw veggies on the side

30-40gram Protein Shake
1 cup of raw veggies on the side

3

P/V/O
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)
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)

4

P/O

20-25 gram Whey Protein Shake with
12 raw walnuts

15 20 raw walnuts

5

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
(watch carb count)

6

P/O

Deplete Dessert of your choice from
bonus guide

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. If you only consume 5 meals than you may skip meal 2 or 4 or 6 for a total of 5 meals.

3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list
below.

4. Zero starches or fruits on this day and make sure to watch for hidden calories
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MEAL TYPE WOMEN MEN

1 or Post
Workout

P/S/A

PB & J Protein Oatmeal (see recipes
below) *Keep fat grams from PB under 10
grams OR you can have 1 scoop of whey
potatoes, rice, yam, or oatmeal.
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.

2

P/S/V

4-6 oz Turkey Burger on Portobello (see
bonus recipe below)
3/4 cup broccoli or green bean
baked potato or yam

6-8 oz Turkey Burger on Portobello (see
bonus recipe below)
1 cup broccoli or green beans
1 baked potato or yam

3

P/V

steamed)

steamed)

4

P/V/O

3-4oz lean grass fed beef or salmon
Salad with tomato, onion, & cucumber

6 oz lean grass fed beef or salmon
Salad with tomato, onion, & cucumber

5

P/O
or
FF


Type Key


th
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.

@=<*=,= @$5) C E BB

MEAL TYPE WOMEN MEN

1

P/V/O
Turkey Sausage Omelet (see recipe
below) with 12 raw walnuts on the side
Turkey Sausage Omelet (see below)
With 15 - 20 raw walnuts on the side

2

P/V

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

P/V/O

Low Carb Tuna Salad (see bonus recipe
below)

Low Carb Tuna Salad (see bonus recipe
below)

4

P/O

(requirements on substitute type list)

(requirements on substitute type list)

5

P/V/O

3-4oz of lean red meat (grass fed if
possible)
Salad with tomato, onion & cucumber

4-6oz lean red meat (grass fed if possible)
Salad with tomato, onion & cucumber

6

P

bonus guide

bonus guide

Type Key

P = Protein V = Vegetables 0 = Fat



below.

4. Zero starches or fruits on this day and make sure to watch for hidden calories.
4$)=*9&= @$5) Q E BK
MEAL TYPE WOMEN MEN

1 or Post
Workout

P/S/A

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
potatoes, yam, or oatmeal.
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
and ice. Starch on the side: 1 cup of
potatoes, yam, or oatmeal.

2

P/S/V

3-4oz Chicken or Turkey breast with cup
black, brown, or white rice, cup
asparagus of small spinach salad

5-6oz Chicken or Turkey breast with 1 cup
black, brown, or white rice, 1 cup
asparagus of small spinach salad

3

P/V

steamed)

steamed)

4

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

5

P/FF


Type Key


th
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
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Type Key
P = Protein 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.

Meal Type Women Men
1

P/S/O

Power Protein Pancakes (see
bonus recipes below)
Power Protein Pancakes (see
bonus recipes below)
Supplements

Muscular
Contractions
Multivitamin

Perform Glut 4 Activators 15 minutes
before cheating (see below).
Multivitamin

2
P/A

Late Morning Snack
Have a piece of your favorite fruit
with a protein shake or mix your
favorite fruit into your protein shake.
Late Morning Snack
Have a piece of your favorite fruit with
a protein shake or mix your favorite
fruit into your protein shake.
3

P/S (FF)
Lunch
Favorite Burger or Sub sandwich
with chips
Lunch
Favorite Burger or Sub sandwich with
chips
Muscular
Contractions
4 P/FF
Cheat
Favorite food and favorite dessert.
Use protein and starchy cheat food
with small piece of dessert (Dont
binge or stuff)
Cheat
Favorite food and favorite dessert.
Use protein and starchy cheat food
with small piece of dessert (Dont
binge or stuff)
@=<*=,= @$5) L E BC

MEAL TYPE WOMEN MEN
1 P/O
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
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
2 P/O
cup cottage cheese (full fat brand
so carbs are reduced)
30 - 40 gram protein shake
(requirements on Substitute type
list) 1 tbsp of flax oil (preferred) or
1 tbsp heavy cream
3 P/V/O
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)
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)
4 P/O
3 grams of krill oil or 1 tbsp heavy
cream
3 grams of krill oil or 1 tbsp heavy
cream
5 P/V/O
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)
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)
6 P/O

bonus guide

bonus guide

Type Key: P = Protein V = Vegetables O = Fat



below.

4. Zero starches on this day and make sure to watch for hidden calories.
0--( 1-> E "%33=)) 6.$3M=.

Date:

8 oz. Water ! ! ! ! ! ! ! ! ! ! !

Day: ! ! ! ! ! ! ! ! ! !
MEAL TIME TYPE FOOD ITEM
1

SUPPLEMENTS:

2

SUPPLEMENTS:
Whey, Krill Oil & Multivitamin:
http://www.FastFoodForFitness.com
3

4

5

MEAL TIME
TYPE
KEY
FOOD ITEM
6

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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

Butter
Cheese
Cottage Cheese
Cream

Oils

Coconut Oil
Extra Virgin Olive oil
Flax-seed oil
Marine/Fish oils
Hemp Oil

Raw Nuts

Almonds
Brazil Nuts
Hazelnuts
Peanuts (in moderation)
Pecans
Walnuts

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

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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.

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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.

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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

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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.

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1. Weeks 1-2: 14 Day Rapid Fat Loss Plan

2. 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

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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.

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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!

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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 1
st

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.

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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.

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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?

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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.

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*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.

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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?

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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.

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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.

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4R?S" TK

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1-[ 2$.X 6%&$ "$*$(
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!

6%.M=5 "$%)$>= R8=*=,
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!

H-[=. H.-,=9& H$&3$M=)
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!

H4 E k
H.-,=9& R$,8=$*
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.

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H%((9&>
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.

6%.M=5 4%.>=.
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.

!"# %#&'#( () *++,-./ 011 2)3' 4#531(5 6')7 ("#
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.

-8(')93&:8; !"# < 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 you to
take advantage of the carb cycling lifestyle.

==> 4 Cycle Fat Loss: Outsmart Your Metabolism Conquer Diet Plateaus

4#&)77#89#9 %3==1#7#8(5

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

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