Driven To Change Fat Loss Transformation Guide

Driven to Change
How to Turn a Fat Loss Failure Into An Instant Success

by Omar Isuf
Body Transformation Expert
Not to be Reprinted for Commercial Uses Under Creative Commons License 2.5 2010
1 Make sure to spread the word! Get the free guy program here. Ladies go to here for yours. I`d appreciate if you like, comment and rate my YOUTUBE videos in return- THANKS a lot!
What This IS
This guide is the ultimate motivational tool necessary to turn any shit transformation into a guaranteed success. It combines sound advice, practical tips and in-depth look at the motivational aspect of transforming your body. Many people set out with good intentions but few succeed. The why doesn`t matter, whats important is that with this resource, you will join an elite group of ultra successful people. Further resources including free work out videos and meal plans can be accessed at: WWW.FATASSTOBADDASS.COM- The ultimate free guy transformation program. Get ripped for free with 8 weeks of work outs, recipes and sample meal plans. I take you step by step the fat loss process. Theres also a platinum version that includes double the work outs, HD videos of the work outs, full meal plan and more! WWW.DIVINEINNOTIME.COM- Give the gift of sexiness to yourself ladies with 8 weeks of work outs, recipes and sample meal plans for free. I take you step by step the fat loss process. Theres also a platinum version that includes double the work outs, HD videos of the work outs, full meal plan and more! Further Resources
1. Subscribe to my Youtube videos here. There are over 100 videos dealing with other work outs, recipes, work out tips and other cool shit to help you transform your body-fast. 2. Subscribe to my Website Omar Isuf- where there are over 100 articles on Fatloss, and 3 new blog posts a week that will help you NOT make common newbie training mistakes. 3. If you are a WOMAN, a just started a NEW WOMEN ONLY Youtube channel, which you can check out over here (CLICK TO SUBSCRIBE). Two sexy videos a week, its a NO brainer! 4. Ask Q on my Facebook Fan Page here (or add me as a friend) to ask any of your health and fitness questions. (But no personal questions, I ain't a shrink!) 5. Follow me on Twitter to get health updates here, but warning: I drop a lot of F-bombs on Twitter, so the fuck what?
Good luck on your journey!
All the best, Omar Isuf aka Chef Buff
Why Do We Fail?
First before I become your champion, your fat loss success coach, I must play the role of devils advocate. Why do we fail so often? Why do 99% of people that set out to transform their bodies, their appearance, their mind, fail? Im a trainer. Ive failed. Both my clients and myself have failed before. WHY? A simple question with not such a simple answer. In a day and age when we have more gyms, more diet books, more experts on health and weight loss, we as a society are fatter than ever. If we have more solutions, why arent we solving our weight loss dilemma? In other words, if apparently the answer is staring us right in the face, why arent we succeeding?
All it Takes is One Bad Apple To Spoil The Whole Damn Bunch
Fear is the mind killer- Dune
We know what we should be doing but we dont do it. We know to eat healthy but we still eat two smores for $1.39 at McDonalds (or maybe it was just me). We know that we should work out at least 3 times a week but probably spend more time in front of the TV on any given day than we do at the gym for the whole week (once again maybe it was just me and the Lost marathon was on- hey somebody has to decipher that damn show!). We set lofty New years Resolutions and dont follow through. Does any of this sound familiar to you?
Appetite For Obesity

Obstacles can't stop you. Problems can't stop you. Most of all other people can't stop you. Only you can stop you. Jeffrey Gitomer
HOT.LIQUID..CRAP for your body. If you are like me, youve had all of the above happen to you (except it wasnt two smores...it was more like ten). I think it would be easy to pass the blame off to someone other than ourselves. We could blame our environment. After all, we live in a culture obsessed about food. Whether they be your billboards, radio spots, or Superbowl TV ads, you cannot escape from food. While some might fall victim to their environment, Ive seen and have had tons of success stories of those overcoming their surroundings to succeed. A crappy environment is no excuse; I know it is still possible.
Get Fit In Five Seconds
Should I break the news or should you? Still others might accuse the misrepresentation of exercise in the media. All the 5 minute abs, drink X product and lose 300 pounds, and Just Think and Get Fit products have conditioned us to believe its easier than it is. When we actually try to make a change, we discover it is a lot more difficult than not adding two cream and sugar to our morning coffee. We cant just run on Sundays and look like Jessica Alba. This becomes frustrating and we once again quit. While this might be tempting to believe, Ive also whipped some former if I walk and talk at once I lose my breath into lean mean fighting machines.
What IS the Answer?
Not the answer With so many possible culprits, we become lost finding the solution. Telling someone to go work out and eat healthy are not solutions. We all know it; we have a problem following through with it. I should say that we had a problem. Not anymore. After struggling with the answers both with myself and my clients, I have found the solution and I can repeat this success every single time. The key is instead of isolating the problem, is to focus on the solution.
The Solution is the System
The solution is the system unless the system is a crazy computer named HAL
And the answer is that there isnt one quick fix, much like there isnt one problem. It is a combination of thoughts, beliefs and actions that either propel us to success or limit us. The solution is putting together a guaranteed system of success that eliminates all these barriers and gives us a clear path to success. Interestingly, it is the right combination of habits, beliefs, actions, and the right environment that foster true success. You see, success leaves clues. Slowly putting the pieces of the puzzle together, Ive at last arrived at the full picture. What happens with these certain keys in place is guaranteed success. Some are
obvious (like a positive self-image), but others are more mysterious (like balancing the work/rest equation). Along the way some negative thoughts, actions and beliefs have to be unlearnt.
Tony Robbins Meets the Tooth Fairy

Your body is the summation of all the positive actions and negative actions youve performed on your body.- Omar
Im your bad ass tooth fairy After toying around with the formula, Ive managed to distil it into a readily comprehensible format. Consider me your Tony Robbins meets Eckhart Tolle meets the Tooth Fairy; an unstoppable combination of positive, proven methods to help you succeed on your journey towards permanent fat loss success. And
this is something important. Very important. I see countless people enter the gym and never return. I see others who DO come, but dont know what to do and end up not seeing the results they want. It must be very frustrating and defeating. I know, Ive been there before.
I Know, Ive Been There Before

Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will.George Bernard Shaw.
First photo: Skinny 2006, next fatty 2007, next 2008 When you are fit, everyone assumes that you always were that way. Here is the skinny, I was, very, and then I got fat, very, and now, I`m neither. When I was young, I was very active. Soccer, swimming, baseball, track and field; you name it, I was in it. Then suddenly with high school and other distractions, exercise took a backseat in my life. Big mistake. I felt lethargic and unwell. So I had the
brilliant idea of eating a lot and sort of exercising to get back in shape! Here is the problem: my diet during this phase can best be described as the see-food diet; if I saw it I ate it. A regular meal for me was eight eggs, three turkey sausages, three pieces of toast and a quarter block of cheese. This was one meal of about five or six. In about nine months I gained sixty pounds (I looked pregnant- but without the baby). Mentally, I believed I was all muscle. I lied to myself when I saw my double chin and gut and tried to ignore it. The shocking reality came when I came home from university for the summer...and my mother called me fat.
Ouch I thought I was ripped

It took awhile for me to accept that I was fat. I was in denial for a period of time. However, the running out of breath walking up the stairs made me able to lie to myself for only so long. It was around this time that I started clarifying my goals. Before, I never really established a goal; I was just winging it, doing what I thought was right. It was when I decided to set goals and develop habits around those goals that success followed. I decided I was tired of having a gut and that ultimately I wanted to look good, feel better, and be a healthy active person. Armed with this goal, I began pursuing it. It wasnt easy at first, I had many setbacks. Along my journey, there were some trying times; periods when it felt like a grind. Sometimes I felt like giving up; but I didnt, I kept at it. It was ultimately my consistency, hard work and guidance from those more knowledgeable than me that helped me succeed. My journey in fitness has helped me develop a strong work ethic, a higher sense of understanding of myself, and the belief that with hard work anything is possible. It has given me the energy, the passion for life and ultimately the fat loss solution that I now possess and hope to share with you.
Recently 12 week transformation, boy was this easier!
What This Book Will NOT Do

This book will NOT make you lose twenty pounds in twenty seconds, drop ten dress sizes or get you the man of your dreams. It will NOT give you a day to day eating plan completely customized for your likes, allergies and lifestyle or your EXACT work out to make you melt 20 inches in 20 seconds.
Warning this book will NOT get you Tom Jones or his awesomely fake tan
What This Book IS

"There is little that can withstand a man who can conquer himself." Louis XIV
This book is your manifesto, it is your way of leading a healthy active lifestyle. It is a belief system that cannot be shattered. It is your resource to consult whenever you veer off the path of success. This is your fail proof guide on how to succeed...forever with your transformation. Forget yo-yo dieting, fad work outs and quick fixes. We all know what we should be
doing (proper eating and exercise) but dont. Its time to change that. Its time to learn the habits, beliefs and actions that lead to success.
Why This Book is Different

First say to yourself what you would be; and then do what you have to do. Epictetus
There are millions of e-books out there, touting the solution to your problems. From five minute abs to praying for a six pack, the fitness industry is littered with a collection of shit.
This book is based around no hype or over-exaggeration. This book is meant to inform, educate, motivate and inspire you to success. From the results of all my clients, I know the potential power each individual has to make a lasting change in their life. This book is for those that strive to be better, to be the best you can be.
How to Use This Book

This book is organized into 12 key points that every transformation requires. With them, the journey becomes easy, without them it becomes an endless struggle. Each chapter focuses on one key point. Within the book are powerful quotes interspersed throughout that serve to inspire and inform, from the great thinkers of our past. At the end of each chapter is a quick twitter summary, questions to answer, actions to perform and resources at your disposal. A video going into further detail for each chapter is included. Also attached is a quick summary guide. If you know anyone that can benefit from this summary (see attached), be sure to send them the resource and help them out.
Now strap on your boot straps Toto because we sure as shit arent in Kansas any more.
Table of Awesomeness
Chapter 1: Purpose and Desire Chapter 2: Planning Chapter 3: Intensity Chapter 4: Recovery Chapter 5: Focus and Faith Chapter 6: Fun! Chapter 7: Persistence Chapter 8: Positive Belief Chapter 9: Progression Chapter 10: Accountability Chapter 11: Knowledge Chapter 12: Social Support Book Summary Ending Notes 18 28 39 60 77 95 105 119 129 144 158 175 184 186
Chapter 1: Purpose and Desire- The spark and fuel to your fire
You cant start a fire, you cant start a fire with out a spark Bruce Springsteen
This is it. This is the moment. This is the time it will work. Your transformation starts today. The real transformation. You are ready to make a change. At other times you thought you were ready. And failed. But this time will be different, this time, you will succeed. Im not just stroking your ego, you now have before you the ultimate success plan laid out. But before you can even begin to start your journey, you must ask why you want to begin in the first place. Its a long and sometimes
frustrating journey ahead and to stay on track, to really wave bye bye to your spare tire, you need to discover your core purpose.
WHAT IS MY PURPOSE!
Peel Back Those Scar Tissues

If you don't know where you are going, any road will take you there. Lewis Carroll, Alice in Wonderland
Why do you want to work out? Why even try and transform your body? Is it to look better for others, feel better about yourself, or avoid a whole host of medical issues? Why do I ask so many questions (answer: because the only book I ever read was Curious George, true story). You must be able to clarify why you want to transform your life, your body. The why determines everything. It is what is going to keep you motivated when the going gets tough, when that double-crust pizza is calling out your
name and your stomach feels like it is on fire. AND Im not talking about your surface purpose (get bikini ready!), Im talking about your deep rooted desire (feel better about myself). If you have been avoiding the big questions, its time to stop. A fat loss transformation is very personal and you will get to know yourself very well over the coming weeks. Its time to stop hiding our potential and to start becoming who you were meant to be.
Know Thyself (This Should Have Been a Commandment)

"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle
Come on, are you secretly a Backstreet Boys fan? Dont lie to yourself.
At first, your core purpose might be hard to unravel. We often perform activities without a clear sense of understanding why we do them (ever try to justify your addiction to the Backstreet Boys?). For most people, the goal of transforming their bodies is more than just for health reasons. Sure itd be great to live a long healthy life, who doesnt want that? But usually there are much deeper reasons. Feelings of self-worth, our motivation and state of happiness are intricately related to our appearance and how we regard ourselves.
What Transforming Myself Has Done

The journey between what you once were and who you are now becoming is where the dance of life really takes place. Barbara Deangelia
I Hate Butterflies...but you get the metaphor...or something

My personal reason for transforming my body was because I dont feel my best unless Im operating at peak efficiency. I like the feeling of being lean and healthy, I like the way I look, I like that I have more energy and it gives me more satisfaction out of life. Fat loss to me is also an inward improvement; it helps curb your animal desires of food and pleasure and lets you focus on more important things in life (like your direction and purpose). I find it clarifies my mind and teaches me self discipline. At first it was purely about looking good for summer, but it became so much more.
The Fat Loss Abyss

"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents." Andrew Carnegie
By getting our body in alignment with our spirit, it fundamentally connects us to our core. Now its time to dim the lights real low, bust out the candles and get in touch with your spirit. In the resource below, you are going to ask yourself some probing questions. You have to determine how bad you really want this. To do this you have to find your motivation, your Tony Little spark. To understand what I mean, you have to get in the right mindset. Find things that motivate and inspire you to become a better person. Get the Rocky DVD out (just dont drink the raw eggs!), start singing Eye of the Tiger and get pumped up (but please no spandex)!
Man in the Mirror

"Seize the day, put no trust in tomorrow." Horace
I dont know what Im doing here...but it gives me purpose...or something.

Take the time to truly discover yourself and what drives you. Know that once you do this, everything becomes a lot easier. It is what will keep you coming back after the taste in the chicken breast you eat is gone, when you have no more breath in your lungs and when you want to quit...but dont. Make the decision to succeed TODAY and not to tomorrow and you will! For this transformation to succeed, all you have to do is make the choice, decide to succeed and you will! Self-doubt, like extra fat, has no place in that new sexy body of yours.
Watch the Purpose and Desire Video

Questions To Answer
Only you can truly answer these questions for yourself. Take some time to really think about these questions and answer them honestly. Reflect back on these questions every four weeks to see how youve changed. 1. Why do I want to transform my body? 2. What would I like to look like? 3. Why would I like to look like that? 4. Truly, whats my fundamental motivation for committing to transform myself? 5. What would you feel like if you DID NOT achieve your goals and remained the same? 6. Why is this time different? 7. What will motivate me?
Actions
Take before photos of yourself and pin it up on your wall. Better still is to have your friends to hold yourself accountable. Visualize how you will look at the end of your transformation. Imagine the success you will achieve. Having a photo of what you want to look
like gives you a goal to aim towards. List your reasons why you want to transform your body, these reasons will help you delve deeper into whats really driving you. Post these reasons next to your before photo.
Resources
Here is a healthy dose of inspiration for you
Twitter Summary
You have to know why you want to transform your body to be able to stick with it. Take before photos and truly ask why you are doing this.
Chapter 2: Planning, The Map to Success

Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. Sun Tzu
What is your goal? Alright Rocky, now that we are motivated and focused, we need a plan of action. If you fail to plan, you plan to fail (I swear I didnt steal that line from my Grade 3 Teacher). Nothing can be more critical when designing a transformation than to know what you will be doing. A plan is a template for success. It allows you
to intelligently pave the road to a sexier you. Setting aside time to plan out your success will spare you endless headaches along the way.
A Day in the Life of a Poor Planner

Before beginning, plan carefully. Marcus T. Cicero
The following is an accurate account of how all my failed transformations went before I learnt about proper planning.
Yeah it pretty much went like this. Week 1-2: Feeling excited about making the transformation, initial weight is down and energy in the gym is good. Bring out the tank-tops and fake tanning solution!
Week 3-4: Progress starting to slow down, so I immediately cut calories and do triple cardio (ok I lied, more like ten times the cardio) Weeks 5-6: Desperate by lack of progress, cut calories further (eating less than a supermodel) and working out like a bodybuilder on a double dose of steroids. Weeks 6-8: Burn out and failure, the combination of too much work, too little recovery and a ravenous appetite lead to a downward spiral Weeks 9-12: Dont happen as I wimped out and quit, defeated and crying like a pre-teen girl at a Jonas brothers concert.
Pretty much my thoughts exactly

Find the Golden Mean

Even nectar is poison if taken to excess. ~Hindu Proverb
There are a lot of components to a proper plan. It must be detailed, specific, with clear actions and methods of measuring progress. Choose a goal that is achievable for your effort level, time commitment and lifestyle. Saying I want to lose ten pounds as a goal and planning to work out to achieve it, is a recipe for failure. Without a plan, a goal is a lofty dream that wont be turned into a reality.
Shes attempting the self-made 12 Week Eat Ice Cream Only Diet...
How to NOT Plan Your Transformation

In the long run, men hit only what they aim at. Therefore, though they should fail immediately, they had better aim at something high. Henry David Thoreau
Like a first date, there is a lot that can go wrong when planning a transformation. You need to come up with a game plan that makes sense for you. Below are the most common faults of poor plan. Like Richard Simmons, avoid these at all cost (especially down a dark alley)! 1. Not planning your work out schedule around your lifestyle (constant conflict) 2. Not planning your eating (either bad choices or starving yourself by not prepping meals!) 3. No planned progress in your exercise program (what worked this week wont work next week and if it aint working now you definitely need to change it) 4. Copying someone elses routine (especially if your friend resembles Fat Albert)
5. Choosing an easy program (Ballet Stretching classes!) vs effective (grunting awkwardly with those weights!).
And you thought I was joking about Ballet Boot Camp...shame on you
6. Not having a back up plan if all else fails! Success Tip: Save time, money and calories by preparing your meals in big batch quantities. Grill up your chicken breast, make
that chilli, prepare some buffins- what ever you need to do- do it on your day off.
Plan-A-Holic
By failing to prepare, you are preparing to fail. Benjamin Franklin
You need to have a plan not only what you will be inside the gym but outside as well (like that little thing called eating). Prepare your meals, plan your work outs, and get your sleep (theres nothing cool about missing a work out because you were picking your navel late at night!). Luckily Ive set up the guidelines for these four crucial categories and created convenient planning charts to help you figure out your road map to success.
Your All-In-One Fitness Planning Guide

A good plan today is better than a perfect plan tomorrow. George S. Patton
Uh oh, looks like I did the homework for you. Here are some guides to planning your fitness success. It involves, training, nutrition, recovery and tracking progress. Make sure to fill out the attached companion charts.
Like Smokey the Bear, its important to plan ahead.
Training Plan: You need to exercise at least five hours a week

(the more being better). The majority should be strength training with some circuits and high-intensity cardio thrown in. Aim to exercise at least three times per week. Focus on the most intense work outs first and easier stuff later.
Nutrition Plan: Plan your foods so you arent second guessing

what you eat and pack it with you so you are never with out.
Follow the big basics - Lots of protein and green veggies - Limited carbohydrates except around working out - Get a good blend of healthy fats (coconut oil, olive oil, fish oil, avocado, mixed nuts, flax seeds) - Frequent meals (5-6 times to eat per day) - Drink water (at least 4 litres daily)
Crap I ordered it, looks like I gotta eat it!
Recovery Plan: Get a solid eight hours of sleep a night or in

total (take naps) - Take as many Epsom salt bathes as possible - Foam roll and stretch throughout the week to recover -Listen to as much Barry Manilow as possible (ya right!)
Measurement Plan: To track your progress and keep you

motivated it is absolutely critical you log your measurements. Use the resource guide attached and the following guideline on when to record to keep you on track. Measurement Type Photographs Body fat Analysis Anthropomorphic Measurements Scale Weight Weekly Evaluation Time Bi-Monthly Monthly Monthly
Now you are ready to go off into the wilderness my child.
Watch the video on planning

Questions To Answer
1. What is your goal? To help fill out this question, answer following these guidelines: Specific: What specifically do you want to achieve? Measurement: How will you measure your progress? Actions: What will you do to get there? Time-Oriented: When would you like to achieve this goal?
Actions
Complete your planning chart as per the instructions and fill in the chart.
Resources
Please find attached your progress tracker and training schedule. Fill in both.
Twitter Summary
If you fail to plan, you plan to fail. Create a successful plan thats specific, measurable, action oriented and with an end goal for success.
Chapter 3: Intensity of Spirit and Effort

So then because thou art lukewarm, and neither cold nor hot, I will spue thee out of my mouth. The Bible (Revelations 3:16)
If its easy, it aint worth doing.

Do not pray for easy lives. Pray to be stronger men. John F. Kennedy
Not so tough puzzle. Try again. Your time is precious. You want this body now (and you wanted it even more yesterday)! Now its time to get it. In order to get this body fast, you are going to have to train hard and stay focused. You can either decide to do this hard and fast, or slow and in limbo.
Limbo sucks any way you try to sell it
Work Out Less, Get More Results

Give thanks for what you are now, and keep fighting for what you want to be tomorrow. ~Fernanda Miramontes-Landeros
You must find the magical number of exercise to get the most amount of fat loss for the least amount of time.
You want to pursue the ideal amount of exercise to get the most results for your time. Every additional hour of exercise performed per week, will accelerate fat loss. However, there comes a point where fat loss will stall. The answer usually lies inbetween 5 to 7 hours for most people (of intense exercise, no stair climbers!). To accelerate fat loss we need intensity of action and of spirit! Let me hear your war yell, ROAR! Thats NOT good enough! Intensity is the reason Michael Phelps (American Olympian swimming champion) can eat 10,000 calories a day of junk (including deep fried grit sandwiches) and be ridiculously lean. Intensity is the reason why you can be on the stair master 40 hours a week (like a second job), eat 300 calories of cottage cheese and still not lose any weight. It is what separates those who see results from those who quit. Ignore the creep guy in the back, Michael is lean and eats deep fried grits. Winner: intensity
How to Look Cool Popping Blood Vessels

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all. Dale Carnegie
My clients are always the hardest workers in the gym. They also see the most results. Coincidence? Those that are successful transforming their bodies train very hard. They dont work out, they train. Hard.
FAIL. Eating chips watching Bugs Bunny is NOT an exercise my man.
My clients arent spending ten minutes at the water fountain talking about Desperate Housewives. They are doing burpees. Supersetted with jump squats. And frog jumps (and then usually
puking but maybe I shouldn`t mention that so soon). On top of that, they welcome the challenge. Instead of being scared of pushing themselves past their comfort zone, they encourage it. And so should you.
The War on Fat Loss

Some pursue happiness, others create it
Killing 500 guerrilla fighters while not speaking proper English= intense
This war on fat loss? Intensity is your buddy in bad times. It will produce more results in less time. To find your true intensity level, you must unleash your inner beast (no, not that beast!). To do this, you need to get motivated. Working out should not be boring, or a chore. It should be fireworks with the lights on! Quit
your Running Group, put down the pink soft dumbbells (or use them as paper weights) and get intense. If you aren`t sweating in the first five minutes of your work out, you just wasted five minutes.
Why You Should Be Super Intense
Super intense short shorts If your diet is in order, exercise on a regular basis and arent losing weight, your work outs suck. Lets quickly explain why your work outs should be intense. Your body has three different ways of using energy, they are The ATP-PCr System (explosive, think sprinters, weight lifters), The Glycolytic System (think hockey,
HIIT, circuits), The Oxidative System (aerobic, think marathon running). When you exercise, you use a combination of those three to burn fat. However, why intensity is important is because the ATP system (the most explosive), will only be used after the other two have been activated. This means that you can run on the treadmill all day and since it is not intense enough, it wont utilize the other two systems and youll be stuck with those Thunder Thighs!
Beyonce work outs and thus wins

So all that running isnt even working out your body to max capacity! Working out however, with weights and being intense does use all three. Would you rather be neglecting 1/3 of your energy stores and slowing down your progress? Remember sweat does not equal the amount of fat you are burning (otherwise you could get lean by jumping up and down). This is why intensity lets you work out less and get more results. A simple example is a sprinter vs. a marathon runner. You might not want to look like either, but a sprinter exercises a few hours a week and is significantly leaner (less body fat) than a runner who spends endless hours practicing their craft. What would you rather do? A super intense exercise that burns fat fast or toiling away frustrated at your goal?
How to Scare People in Your Gym

Use these tips to up the intensity of any work out, or get in the zone whenever you need to! 1. Get in the right headspace (usually music helps, or quiet selfmeditation before or reading something inspirational) 2. Clear your mind completely and focus on your goal. Remember what is driving you. 3. Make sure you have adequate nutrients in your body so you feel at your best (make sure to eat something at least an hour before) 4. Perform a thorough warm up to get in the zone 5. Put aside any stress or worries you might have and remember, the better you feel, the better youll perform. Now go attack the gym tiger, just dont attack anyone in there!
Hierarchy of Fat Loss
This is the order of what exercises you should do to achieve results. Start from the first exercise type and complete the prescribed number of hours BEFORE moving on to the next exercise type. You have no business doing cardio if you havent performed any strength training for the week! This is under the assumption that a sound diet is being followed (no celery sticks diet please).
Exercise Type
1. Heavy Strength Training
Description
To preserve or build lean muscle as an avenue of ramping up your metabolism
Protocol
This means lifting weights for approximately 2-5 sets with reps from 4-10 reps. 2-3 hours a week Minimal rest, compound movements, 10+ reps, 2+ sets, 1-2 hours min a week 30 seconds of sprinting, 30 seconds of jogging, repeat for 10-30 minutes. 1-3 times per week To target fat: Heart Rate below 130 beats per minute, maximum 40 minutes at a time. Best down postworkout
2. Volume Dominant Circuits
3. High Intensity Interval Training
4. Other forms of energy system work (cardio)
To melt off fat and maintain lean muscle. These are the burn work outs. A good idea to do as extra physical activity if you are tired of the gym (or to be done post work out) If you have extra time and want to burn additional calories, this is traditional cardio
Muscle is Your Fat Loss Friend
Built for performance, trust me. Without boring you, everyone for fat loss needs more muscle (yes even you ladies that dont want to get bulky, women cant get bulky). Muscle speeds up your metabolism, which means youll burn more calories throughout the day, accelerating your fat loss. As well, more muscle gives you a better performance in
the gym, which means youll burn more calories working out, so it truly accelerates fat loss from two sides. This is why strength training for everyone is so important. It preserves and builds lean muscle. If you lose any lean muscle, your metabolism goes down and your fat loss will stall. Remember, excessive cardio by itself catabolizes (eats) your muscle. This is why it is potentially so dangerous.
Best Exercises For Results

Designing the perfect program for your body is impossible to do: everyone is unique. What might work for one person wont work for another. However I can give you some of the best exercises to perform to ensure you are on the right track. Stick to these basic fundamental movements as the dominant exercises in your routine. These are money exercises (no they wont make you rich); they are big compound movements that yield the fastest results (big movements burn more calories).
Reading while working out= Not intense As a rule of thumb, a sound full body work out will use one exercise from each category. For visual demonstrations of these exercises you can create a free account at www.precisionnutrition.com where they have over 400 videos of each exercise performed from multiple angles.
Types of Movement
Quad Dominant
Best Exercises
Front Squat, Back Squat, Zercher Squat, Snatch-Grip Deadlifts Deadlifts, Romanian Deadlifts, Sumo Deadlifts, Good mornings, Pull Through Lunges, Bulgarian Split Squats, Reverse Lunges Bent-Over Row, T-Bar Row, One-Arm DB Row, Seated Row Benchpress (Flat, Incline, Decline), Weighted Push-ups, Dumbell Press, Standing Cable Chest Press Chin-Ups, Pull-ups, Upright Rows, Power Pulls Military Press, Dips, Seated Overhead Press, Push Press Plank variations, Dead bug, Ab wheel, Reverse Crunches
Hip Dominant
Unilateral Horizontal Pull Horizontal Push
Vertical Pull Vertical Push Abdominal
An Example of How to Design a Damn Good Program
I like to work out! Your most important objective when training for fat loss is to do more in less time. Lift more weight in less time before. Always attempt to shorten your rest and lift as much as possible. No work out should ever exceed an hour. To design a program, pick one of the above exercises for each category and follow these guidelines. This is a guideline and these rules can definitely be broken, but they serve to get your started on the right path.
Type of Training Strength Training Circuit Training
Rest between ex.

60sec-120sec 15sec-60sec
Male Reps x Sets

5-10reps x 2-5 sets 12-20reps x 23 sets
Wo. Reps x Sets

8-12reps x 2-4 sets 15-20reps x 23 sets
AN EXAMPLE (DO NOT DO THIS WORK OUT)
As a woman attempting a strength work out you could do the following using the above guidelines (please dont use this, it is an example and not a recommendation). Each movement for 12 reps, with 3 sets each. Resting 60 sec between sets Front Squats Romanian Deadlifts Lunges Push-Ups Bent-Over Row Chin-Ups Upright Row Plank
I don`t want you to throw up on your nice New Nike Shoes
The immature mind hops from one thing to another; the mature mind seeks to follow through. Harry A. Overstreet
With all this chest pounding, I dont want to confuse the message. Being intense and beating up on yourself are not the same thing! I see people working out that push themselves past what they are capable of. Nothing is ever good enough for them. They question themselves, doubt their abilities and possibility of success. I call this the ``Rocky Syndrome`` when you never think you are good enough. I`ve experienced it myself; you always wonder if you are truly giving 100%, whether you could have performed one more rep. You question even your will power. This is absurd. Training yourself into the ground isn`t the point- success is!
Rocky never thought he was good enough, is that why he drank those raw eggs?
Intensity means staying focused and pursuing your goal to the fullest. This means proper training, eating and recovery. You should be just as intense about making sure you eat right as making sure you hit the gym. Dont neglect anything. Use
intensity as your secret weapon to see faster results. Now go get em tiger!
Dont just stare at it, it wont lift itself
Watch the video on intensity

Resources
Here are some free programs Ive designed to up your intensity in the gym. The full work out programs are attached with this book for your convenience. Here is the program to Body Wonderful, the best fat loss work out requiring no equipment Here is an awesome program requiring a barbell and a lot of guts Here is program for doing high intensity cardio! For more information on full customized work out programs you can go to my website www.omarisuf.com
Twitter Summary
Intensity accelerates fat loss. It saves you time and gets you more results. It is the fastest path to success. Use it.
Chapter 4: Recovery, Its Serious Business

How beautiful it is to do nothing, and then to rest afterward. Spanish Proverb
You can train hard, really hard, and not see any results. In fact, if you would describe yourself as a Type A, work-out-aholic, this might be the reason you have not seen results. Without proper recovery you won`t lose fat fast or maybe at all. Am I serious? Like the Macarena. In order to maximize your gains in the gym you must recover like its your job.
Or just kill two birds with one stone and sleep ON the job Our holy trinity of a successful transformation is composed of: exercise, nutrition, and recovery. If you neglect recovery, the whole stack falls down (or worse you become a work-out zombiedead to the living!). Let me convince you of the importance of recovery.
The Dark Side- You Do Not Want this to Happen to You

I been to the edge, and I stood and looked down... Aint Talkin Bout Love, Van Halen
Yes Ive seen it happen. Heck Ive had it happen. You dont feel like working out. Your energy in the gym is lacking, you are phoning it in. You go through the motions but cant give 100% (or even 50%). You cant go to sleep (or worse you dream of dancing Twinkies with black bow ties). You my friend, could be suffering from working past your bodys ability to recover.
Interpret this weird shit Freud
Signs You`ve Become a Zombie

Stress is nothing more than a socially acceptable form of mental illness. ~Richard Carlson
If any of the following are happening on a regular basis, its likely that you are pushing yourself past your ability to recover: burn out, fatigue, depression, irritability, reduced gym performance, loss of appetite, loss of sexual desire, lack of weight loss, death, stinkiness, ok maybe not the last two arent true but you get the point. Did you read that right? Your performance in the bed might even suffer! NOBODY WANTS THAT.
Nobody wants to not be feeling it!
If you experience or feel any of these things, you aren`t over trained, you are under recovered. Fat loss is intense and taxing on your body. Think about it. You are putting your body through hell each and every day and depriving yourself of the nutrients necessary for recovery (food). You are forcing your body to change and it might get a little grumpy.
Turning off the lights

Take rest; a field that has rested gives a bountiful crop. ~Ovid
What happens when youve gone to far? When youve crash dieted, worked out until you are comatose and cant muster up the willpower to do much of anything? Your weight loss will plateau, yet it seems like youve done everything right. The answer lies in resetting your mind and your metabolism. Generally speaking, you should never go on a strict diet longer than twelve weeks, as it impairs your mood, hormones and energy levels. If youve burnt yourself out, take two weeks off of strict dieting, intense work outs and the whole headache of fat loss. Sometimes we need a break to become recharged, reinvigorated and to realize why we are doing what we are doing.
Working out, eating right, and not getting enough rest is a recipe for stalled fat loss. Now thats frustrating; working out a lot and seeing NO results. I once trained myself into the ground. I was working 60 hours a week, training 6 days and getting no results with fat loss. Needless to say, it was a long road to recovery. Lets prevent that disaster. There are four horseman of the recovery process.
The Four Horsemen of the Recovery Apocalypse

1. Sleep to recharge the body and mind 2. Nutrition to fuel the body and brain 3. Active Recovery to accelerate recovery 4. Meditation to prevent unnecessary stress
1. Sleep Like a Champion
Clearly just had an intense work out Yes it sounds obvious but no you do not get enough sleep (eight hours is what we are after). And if you have been chronically under sleeping you might need more! Make this a priority! Even one night of impaired sleep can affect your nervous system (i.e. your mental mood and physical performance). Fix this by getting effective sleep. How do you get effective sleep?
How to Sleep Like Sleeping Beauty
Sleeping beauty didnt get that way by working herself to the ground!
1. Keep your bedroom as dark as possible (pitch black, curtains closed, no LCD lights, with sleep mask on) 2. Avoid working out right before bed, the adrenaline will keep you awake 3. Taking a hot Epsom salt bath 1 hour before bed, it will elevate your body temperature and then cool it further down (and it relaxes your mind, soothes your muscles and lets you listen to Enya- don`t judge) 4. Turn down the temperature in your room, it will cool your body and help you hibernate
5. Don`t vegetate in front of the TV or any device prior to bed, this will stimulate and distract your mind (unless you are watching American Idol, in which case you might already be brain dead)
Turn that shit off 6. Don`t add stress at night, follow an evening routine such as reading a fictional book, quiet music (seriously, like Enya) and form it into a sleeping habit 7. Getting some. Nuff`said.
Listening to Prince helps you get some, scientific fact. Dressing like him however, doesnt.
8. Consume something high in vitamin C pre-bed to lower cortisol levels (broccoli, ruby red grapefruit, oranges), it will calm you down If you cant get enough sleep consider power naps (just dont wear a power suit) where youll sleep anywhere from 30min2hours. Remember we are after total time for sleeping. There is no such thing as too much sleep.
2. Eat For Your Mind Not Your Stomach

Eat food that fuels recovery. Junk food makes you feel terrible and lethargic (and makes it awkward to explain the six Mcdonald`s wrapper in the garbage).
My junk food wrappers after a weekend of binging....OOPS Im talking proper post-workout nutrition (to help accelerate recovery from the gym) and day to day eating to fuel a more balanced body. I recommend few supplements but at the top are fish oil (pure Omega 3s) for accelerated fat loss, reduced joint
point, increased mental clarity and performance. If you are in an environment deficient in sun (in winter months), Vitamin D is important (for overall performance). For proper doses please consult your physician.
Better than a pot of gold...a pot of fish oil! (Just beware of the burps)
3. Active Recovery: More Movement For Less Soreness

You want to do activities that help your body recover, whatever they may be (yes even doing that helps). Here are some of the most effective.
Foam Rolling
Great to relieve built up muscle tightness and adhesions that might be stopping you from optimal gym performance (dont worry if people look at you strange in the gym!). Epsom Salt Bathes Soaking in a hot bath with two cups of Epsom salt helps detoxify your body, reduces soreness and releases magnesium into your blood
Contrast Showers In a shower turn the water cold for 30 seconds, followed by 2 minutes of warm water, repeat for 10 minutes. Reduces day after soreness. NEPA (Non-exercise physical activity) Aids in peripheral blood flow into muscles that are sore and affected. Walk, throw a Frisbee, catch a Frisbee, miss and get laughed at, whatever relaxes you that is active Stretching
Stretching with friends is the IN thing
To reduce DOMS (delayed onset of muscle soreness), improve flexibility and increase your range of motion (plus it gives you an excuse to bust out the leg warmers). 4. Meditation
Don't underestimate the value of Doing Nothing, of just going along, listening to all the things you can't hear, and not bothering. Poohs Little Instruction Book
No, I dont want you to sell your possessions and move to Tibet. I DO however want you to relax. Seriously, you are WAY to stressed out. Get in touch with your inner self in whatever way that relaxes you. Im not your guru but I do know the proper importance of being calm.
Meditating is serious business

You`ll find when you recover properly, it helps you give a better performance, increases your fat loss and makes you a happier person!
Watch the Video on Recovery

Questions To Answer
1. Am I getting at least 8 hours of sleep a night? 2. Am I not recovering enough, in other words, is my body functioning at its peak? 3. What can I do to help accelerate this process? 4. What can I eliminate that is stressing me out?
Resources
Around your work out is a crucial time to shuttle nutrients into your body to help it recover. A proper supplement or blend of nutrients will enhance and accelerate your recovery. For this purpose, you would want a healthy combination of protein and carbohydrates. A good example would be 1 Scoop of Whey Protein powder and 2 Pieces of Fruit of Your Choice. Another excellent idea is a product by Biotest called Surge Recovery, it has an excellent blend of protein and carbs designed to maximize recovery. Yes I use it and no I`m not endorsed by them.
Twitter Summary
Afford ample time to sleep and recover your body. Resting both body and mind hastens the fat loss process by turbo charging your body.
Chapter 5: Focus and Faith, Turning You in a Zealous Exercise Believer

Act as if it were impossible to fail. -- Dorothea Brande
Most people dont pursue their fitness goal; they chase it. From jumping onto the latest fitness crazes to falling off the bandwagon, the average gym goer has no idea what they are doing.
He has no idea what he is doing. The sad part is I actually KNOW this guy.
Its easy to understand why; from the mass of confusion thats out there in the media (do I go with the low-carb, no fat, or just eat air diet?), to the amount of misinformation spread by fitness professionals (I use that term very loosely), the average person just doesnt know who to listen to. As a result, you either combine everything into a messy quagmire of confusion (stretchaerobics!) or cling onto one of the many tight factions of people who convince themselves that one method of choice works the best (enter the cardio bunnies, pilates chicks, yoga moms, former high school jocks, and people that stare at you awkwardly in the gym AKA PTSAYAITG).
A Calorie Isnt a Calorie!

Our thoughts create our reality -- where we put our focus is the direction we tend to go.- Peter McWilliams
Not the same thing. Tracking your calories can be an effective way to learn roughly how many calories you consume. It can also make you more paranoid than a schizophrenic. By constantly measuring, weighing and tracking every single piece of food you eat, food quickly becomes graded on its quantity of calories and not its quality. The old mantra of calories in vs calories out is outdated. Who do you think will lose weight faster: person A who eats six hundred calories of pure sugar (think three candy bars) a day vs person B who eats twenty five hundred calories from lean protein,
healthy fats and nutritious vegetables? The answer will be person B, every single time. Cultivate a healthy relationship with food and treat it as nourishment.
Ignore Big Wastes of Time

Focus on where you want to go, not on what you fear. Anthony Robbins
Rubiks cube, like you have a fucking chance I`ll save you a lot of time, money and frustration by saying if it doesn`t work: DON`T DO IT! Its crazy how simple this is, but its a rule most people ignore (otherwise aerobics classes would be outlawed). If that pilates class is not making you firmer, stop going. Eating only at Subway not working out like Jared told you? Stop doing it. Stop everything that wastes your time, gives you
no results, and leaves you frustrated. Period.
6 Big Wastes of Time

When transforming your body avoid these common time vampires.
These guys will suck your blood and give you a bad haircut Isolation exercises for fat loss. A barbell curl burns less calories than a squat. Period. Machines in the gym. Those hulking piece of shit 1975 machines do the work for you.
Using light weight, high reps to sculpt muscles. Bullshit, use something that makes you sweat. Too much bad cardio (slow jogs= thick hips) instead of high intensity effective cardio (HIIT) Counting calories. Instead of quantity only, pay more attention to quality (300 calories of chicken breast is much better than 200 calories of ice cream any way you slice it) Magical supplements, these include pomegranate juice, coconut water, or anything else that claims to be the magical cure all.
Focus on the Big Picture for Big Results

People with goals succeed because they know where they are going... it's as simple as that. Earl Nightingale
What happens when you fail to focus on what is important is you plateau.
A plateau, not to be confused with a tableau...what? Ignore the voices of confusion (in fact just ignore any strange voices in your head) and figure out what is most important for success, not what is interesting. What I mean is most people tend to focus on the minor details instead of the big picture. Worrying about whether eating a celery stick after 8PM will lead to fat gain instead of ensuring you perform five hours of physical activity is an example. You can drink all the cold water (to accelerate fat loss!) you want but unless you get that butt off the couch, Ben and Jerrys will still be your best friend.
Date night, with Ben and Jerry and their chunky monkey...again
Do This, Get Results

Usually The Hardest Things to Do We Perform Last...Perform Them First. Omar
Refer back to these simple guidelines when you find yourself veering off the path of success. If you follow these simple rules consistently, results will follow.
Three Pillars to a Lasting Transformation
Exercise 1. Perform at least 5 hours of physical activity a week, with 3 of those involving strength training (compound movements) and the rest a mixture of strength, circuits and high intensity cardio. Sweat, a lot. Nutrition 2. Eat small meals spread throughout the day (4-6) loaded with clean protein and vegetables (dont count calories, go by quality of ingredients such as one skinless chicken breast instead of breaded chicken fingers!). Consume your carbohydrates (like fruit) around your work outs.
Recovery 3. De-stress your body: get at least eight hours of sleep on average a night, go for relaxing walks, foam roll, stretch, be physical, perform NEPA (non-exercise physical activity) and just enjoy life!
Gender Bender- How to Train for Your Sex
The original gender bender, Boy George Here is a quick myth. Women wont get big and bulky lifting weights. Those women in the freaky magazines you see? The ones with muscles bigger than mine? Yeah they take steroids,
lots of them. They have more testosterone in their body than I do (and thats saying something). There is no risk in high intensity strength training for women. Here are the common pitfalls of the type of training both genders make.
Women.... weight train too little. do too much slow intensity cardio (cardio bunnies) Should wear more spandex
Men..... train the same areas too often (show muscles) Dont need as much cardio and should use weights as a means to fat loss Should never wear spandex
train areas they want to lose fat train areas they want to build in. muscle in. should stick to full body work outs and circuit based work outs should avoid machines should focus on big compound movements with a little bit of isolation exercises for show muscles should break machines
Spandex + guys? Absolutely not
Keep Your Eye on The Prize

The successful warrior is the average man, with laser-like focus. Bruce Lee
Bruce Lee is a badass even in a Charlie Brown outfit

By doing what is important, youll make forward progress and develop a strong sense of commitment to what you are trying to achieve because you have faith it will work. Believing in the program is just as important as doing it. When progress stalls, doubt creeps in and thats when people start slacking off. If however you are 100% mentally committed to a program and attacking it with gusto, you will see excellent results.
No Doubt
When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place. Bhagavad Gita
Oprah dont be slacking off...I look up to you!
This is why one of the most common mistakes you can make is weighing yourself every morning. It goes against the concept of focus and faith as you are doubting your progress. Its this doubt that causes most people to not stick to a routine long enough to see any progress. I see too often people initiate a fat loss transformation and stop one or two weeks in because they havent seen any progress. Fat loss is an emotional issue; we want that extra flab gone yesterday. Like learning to tie your shoe, fat loss is a long term process (breaking news for whoever has tried this). It takes awhile before your exercise intensity is high enough to effectively burn fat.
How to Spot Reduce Fat

I CANT live this lie anymore. You CAN spot reduce fat. Just NOT in the way you think you do. You see, working out a specific area to lose fat is bogus. Instead youd build lean muscle in that exact area (hence why lots of core work is not a good idea for women- big, blocky abs are not sexy). However, your hormones do determine where you store your body fat. Ever wonder why women store body fat in different areas than guys? Below is a
short summary of the fat areas and what you can do about it.
Fat Area Chest and Arm
Hormone
Action Plan
Androgen Increase healthy fat (Testosterone levels) consumption, and brassica veggies (broccoli), lift heavy Insulin Reduce carbohydrates, consume fish oil and cinnamon to help your blood sugar Eliminate allergenic foods, mental stress, and get plenty of sleep- be happy Focus on intensity in training
93
Shoulder Blades and Love Handles
Lower stomach
Cortisol Dysfunction
Legs
Estrogen
Make sure to spread the word! Get the free guy program here. Ladies go to here for yours. I`d appreciate if you like, comment and rate my YOUTUBE videos in return- THANKS a lot!
Get the Ball Rolling

It is a mistake to try to look too far ahead. The chain of destiny can only be grasped one link at a time. Sir Winston Churchill
And here I thought eating Cheezies would make me look like Angelina...
We doubt. A lot. The minute we have an unsuccessful weigh-in we question the whole program. We need to have faith that what we are doing is right and effective. We need to be rational. Have clarity of thought. You need to eliminate all the needless distractions and figure out what is most important for you to succeed (more exercise, cleaner diet?), what is holding you back the most (your environment, your fridge full of
Cheezies?), and do them! Youll be surprised by the results. And once you start getting results, you wont want to stop!
Watch the video on Focus and Faith

Questions To Answer
1. What is the most important thing Im not currently doing, to help me succeed? 2. What are the things holding me back?
Twitter Summary
For it to work, you have to believe you will succeed. Focus on the most important tasks and do them first to get the most results.
Chapter 6 FUN: If it feels good do it

Might as well JUMP! Van Halen- Jump
Jumping is guaranteed good times, just dont split your spandex
Life is too short to be boring. Your fat loss journey should be swift, effective and most of all fun. Thats right I dropped the big F-bomb (no not fuck), FUN! If you dont enjoy working out its probably for the following reasons: your routine sucks, you dont change it up enough, you arent getting results, or you dont know what you are doing. Like prom night, forget past disappointments, its time to find new found inspiration in the gym. Remember a boredom issue (like watching figure skating...in slow motion...while listening to Clay Aiken...wait thats not boredom thats the very definition of insanity!) is most likely linked to a perceived lack of progress.
Its So Fun It Hurts...Wait Thats My Spleen Exploding

"The most wasted of all days is one without laughter." e.e. cummings
Shitty mustache + feathered hair + fake attitude= Having an awesome time all the time!
I look around at gyms and people arent having fun. They have an expression on their face like they found out they have to repeat High School History...for eternity. They must think Im crazy because Im having an awesome time. Im laughing, cracking jokes with clients and just enjoying myself. The only time Im not smiling is when Im lifting a heavy weight or a Miley Cyrus song comes on the radio (then I break something). Im happy because Im seeing results, my routine is exciting, challenging and stimulates my body and mind.
If It Feels Good...Do It
Life must be lived as play Plato
This is how working out should feel. It should be fun, exhilarating, challenging, and an absolute thrill. You should look forward to working out. Sometimes it can be the highlight of the day. When you put in 100% effort and achieved your goal, you get a deep sense of satisfaction and meaning. Its that moment at the very end of the work out where you develop a deeper respect and understanding of yourself, because you just succeeded. You pushed yourself past your comfort zone and came out on top. So enjoy that big shit eating grin on your face, you deserve it!
Just dont literally eat shit with a grin.... Im not only talking about exercise, but nutrition too. Get creative with your food to avoid boredom. You can only eat so many boiled eggs before getting bored (or clearing out a party). Try new recipes, experiment with new ingredients, throw in new spices (like turmeric) to avoid Meat Loaf Mondays!
Three Laws For a Perfect Rep

Many people want to know, when should I stop performing an exercise? In other words, how many repetitions should I do?
Here is a foolproof way to determine when you should stop performing an exercise. If any of these things occur, stop immediately as you are losing any further benefit from the lift. 1. The speed of the exercise slows down noticeably (you are stuck moving the bar)
2. Form breaks down (are you using momentum and cheating?) 3. Incomplete range of motion (you are doing quarter reps)
Im Having Fun Because I Lie To Myself

"Unless each day can be looked back upon by an individual as one in which he has had some fun, some joy, some real satisfaction, that day is a loss." Anon
Hot people have more fun, its a media FACT Its all about your mindset. Is the gym your sanctuary, your one hour of alone time to focus on yourself, improving your body and mind with every successful rep and set? Or is it a self-made prison, where you are forced to labour each and every day with hope of running away? When performed correctly with results, its addicting, exhilarating and rewarding. Remember if its fun, youll keep doing it, if its boring, it wont work, you wont stick with it and youll buy a Vespa.
You might just buy a Vespa
Having Fun 101

That which excites you is that which fulfills you. A challenging routine is always more fulfilling (and thus more exciting) Omar
If you are still stuck on boredom, spice up your routine! 1. Change up your routine when it gets boring (no more endless hours of the Stair Master) 2. Pick activities that excite you (such as volleyball vs running on a treadmill)
3. Never work out when you are super stressed, beyond tired and just not feeling it, your body and mind will connect this with working out as a painful rather than joyful memory 4. Either work out with friends, a trainer, or share your progress with others, as excitement is contagious and best shared with others 5. Get in the right mood. Listen to your tunes, do a little dance, whatever lifts you up, make sure you enter a work out in the right mindset!
Some people laugh so much that they piss their pants
Fun 24/7
"Most people are about as happy as they make up their minds to be." Abraham Lincoln
Continue cultivating your enjoyment in your work outs. Find new, deeper ways of finding fulfillment and keeping things fresh. If your work out partner sucks, get rid of them. If your trainer sucks, fire them! If your food tastes bland, spit it out (just not at the dinner table)! Seriously, fat loss should be challenging but not a chore, there is a difference. Now go pop some happy pills and have a good time!
Who knew just sitting close to one another is such an awesome time?
Watch the video on Having Fun

Questions To Answer
1. What is the most boring part of this transformation (eliminate it). 2. How can I make this experience more enjoyable? 3. What activities excite me the most? (focus on them)
Resources
Here is a short non-comprehensive list of Omar Isuf approved fun activities that you can do to prevent boredom in the gym
Rock climbing, Dragonboating, Yard-work (like...if you are into that sort of thing), Sex, Volleyball, Sexy volleyball (better than the former), Sports in general. Skating, Mixed Martial Arts, Running on the beach, Boxing, Powerlifting, Kayaking, CrossFit (hahaha...no)
Twitter Summary
If you enjoy what you do, youll stick to it. Smile, keep your routine fresh, exciting and challenging to cultivate persistence.
Chapter 7 Persistence: Having the Eye of the Tiger

"Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better." Samuel Beckett
Rocky didnt give up until he beat Apollo Creed. Raw eggs for the win!
Lets get one thing out of the way right off the bat- fat loss sometimes isnt fun, it isnt easy, and it definitely doesnt happen overnight (sorry 5 minute abs). Fat loss is a War of Attrition. The battlefield? Your body. Your weapons? Willpower, determination, and the soundtrack of Mama Mia! looped on your IPod (dont judge). Were talking about a battle where the only winners turn
out to be big losers (of weight, that is). In order to reach the finish line, you better make like the Tortoise in that kids fable and be persistent.
Liquid Courage
I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen. Frank Lloyd Wright
The Tortoise was the real winner...until I captured him You see, often we can start things with the best of intentions, having a sudden burst of motivation which spurs us to action. I will get back to the gym in the New Year! I will quit smoking in the New Year! Yes, I will in fact give up Double108 Make sure to spread the word! Get the free guy program here. Ladies go to here for yours. I`d appreciate if you like, comment and rate my YOUTUBE videos in return- THANKS a lot!
crme Oreos in the New Year! The point Im trying to make here (besides providing a prelude to my own New Years resolution) is that what may have been undertaken with grit and gusto one moment may just as easily evaporate the next.
I seriously would fight this kid for his Oreo, my addiction is THAT bad
Super Success Tip: Identify your motivations for starting this transformation and have tangible items. Physical items (such as that photo of you 10 years ago, those skinny jeans in your closet, your latest blood report, etc) can serve as constant reminders of just why you started this in the first place- keep them close and visible!
I WAS SO DEDICATED...
I dont worry about nothing no, because worryings a waste of my...timeMr. Brownstone
Shit happens people. Weve all experienced this before and know it well. One day its Im gonna get sooo lean that you can see abs on my face, Im in it to win it this time! But then inevitably, to the tune of a week or two later, its more like I had to go to my BFFs b day and like, I couldnt be rude and refuse cake, so I ate 3 pieces, and I felt like crap afterwards so I gorged on dinner rolls dipped in chocolate sauce. What? Come on now, people. What we need to cultivate here is what Barrack Obama refers to as stick-toitness.
Before, after, before wait,what? NO Kirstie, NO! You need stick-to-it-ness
Slave to The Grind

The best way out is always through. Robert Frost
This is the in-between stage between seeing immediate results and the long time until your goal. Its after your first beginner week when you stopped eating at Macdonald`s every day, dropped five pounds in a week and now actually have to work for weight loss. Maybe progress has stalled or has come to a standstill. This is when you realize that fat loss while simple, is not quite as easy as you`d hope. Weight loss might start feeling like a grind. This is the long process that once you survive, youve made it to the other side. The grind separates the winners from the losers. The good news is that once you make it through the grind, everything becomes infinitely easier.
You see, you start with a snow ball move it and eventually AVALANCHE!
Avoid Your Kryptonite...The Most Important Food Law Ever

What the caterpillar calls the end, the rest of the world calls a butterfly. Lao Tzu
Whatever you have in your house, you will eat. Period. Everyone has that one particular food item that they go crazy for. Put it in front of them and theyll eat it. Every single time. Mine is probably rolled oats with some Maple Syrup (weird but true), or blondies (hey I didnt say you had to have one!). Whenever its in front of me, my willpower crumbles. Im serious, I once ate 1 kilogram of rolled oats in one night without realizing it (another reason not to eat and watch TV-even if its a Band of Brothers marathon). Some of my clients have had other cravings such as chocolate, French fries, peanut butter, Cheezies. Whatever your kryptonite is...avoid it. Do NOT have it in your house lest you pay the consequences.
10 Reasons Why You Shouldnt Cry When You Weigh Yourself
It makes no sense to weigh yourself every day (or sometimes every week!). The average womans weight can fluctuate 6-8 pounds (for guys 6-12 pounds). Besides the fluctuations its not even the best way to evaluate your progress (body measurements, body fat% and strength numbers are way more important). Heck for physique competitions or competitors in Mixed Martial Arts, they can drop over 20 pounds in two days, but its not fat, its water and other components. Remember weight loss does NOT equal fat loss always. So before you strangle the Easter Bunny over not losing weight keep these factors in mind. The most common factors that affect your current weight are: 1. The amount of sodium youve recently consumed (more salt= more stored water= more weight, more weight= broken mirror, so check your labels and only consume max 2400mg sodium a day) 2. Time of the month (for women can cause bloating and extra weight, for men extra sass)
Put the bathroom scale down and no one gets hurt... 3. Time of the day (when you wake up with an empty stomach, you weigh less than in the evening, much less so always weigh at the same time) 4. Your stomach content (what youve eaten so far today, whether there is indigestion in there and/or food intolerances that can cause bloating) 5. Bathroom time (whether youve used the bathroom that day or not for both purposes)
6. The amount of carbohydrates recently consumed (every 1 gram of carbohydrate attracts 2.8 grams of water so that pasta could be making you hold an additional 2-3 pounds. This is why people believe low carb diets work, when they drop the carbs they drop radical weight)
This will probably add a pound...or two...or ten 7. Amount of muscle glycogen in your body (are your muscles full and fresh or depleted? Depending upon how much energy your muscles have indicates how much your muscles presently weigh). 8. Water consumption- how much you drank prior to the weigh-in and whether it is still in your body or not.
9. Stress levels- the more stressed out you are, the more likely you are to retain your fat and hold water (dont let this stress you out!) 10. Scale calibration- is the thing EVEN WORKING? Most scales differ by at least a small difference and when you weigh week to week this could prove fatal!
Split a Rock With Your Mind

Being defeated is only a temporary condition; giving up is what makes it permanent. -- Marilyn vos Savant
Officially at strike number 491
A man wants to split a rock. So he hits it. Nothing. No crack, nothing. So he hits it again. Still nothing. He repeats this several times. No sign of progress. Does he become frustrated? No. A lesser man might see no progress and give up, but he knows better. One hundred times, five hundred, nothing. Then finally...on the thousandth knock, success! If you stick with anything long enough victory is assured.
Persistence of a Monk or Saints fan

It's never too late to be who you might have been. -- George Eliot
Victory can happen with time!
Weve already talked about the importance of formulating a sound plan of action that, if followed, will lead to the results were after. What we need to be mindful of are the potential pitfalls and road blocks that we surely will encounter on this adipose odyssey. The social gatherings, the lack of time to prep your meals, the disappointing weigh-ins, those damn ice cream trucks with their enchanting melodies, all may seem to conspire against you to derail your goals but ultimately you have the control. Be persistent and the results will follow.
Now climb that mountain!

Watch the video on Persistence

Twitter Summary
There will be times of failure and thats ok. You need to stay motivated and stay true to yourself for results to follow.
Chapter 8: Positive Belief!

If you don't like something, change it. If you can't change it, change your attitude. Don't complain. Maya Angelou
Gosh Darn it People Like Me!
Your Are a Winner...Seriously!

"Believe you can and you're half way there." Theodore Roosevelt
LOreal says you are worth it...now buy their product to truly be worth it
I hate self help books. They dont work. Richard Simmons crying on your behalf wont do anything for your belly. Neither will drawing a smiley face on your stomach (trust me, I tried it). But there is secret power to being positive all the time. Seriously! Quit laughing. If you are constantly in a negative mind state you are doing war against yourself instead of at your stomach. Make inner peace and youll find out how easy transforming your body truly is!
The Only Thing You Should Be Beating Up Are Eggs

What worries you masters you. -- Haddon W. Robinson
Oscar has positive belief, he doesnt live in a garbage can, he owns it!
Fat loss is really an emotional issue. Often we want to transform our bodies to improve our self-esteem. So when things arent going our way (i.e. an unexpected cheesecake incident over the weekend, or missing that Friday work out, or missing the Friday work out, feeling bad and eating the cheesecake with a bottle of wine incident), we beat up on ourselves. A lot. We sabotage ourselves and then feel even worse about ourselves. What develops is a vicious circle with no apparent end. There is something you can do about it. Look at your situation always in a positive light!
That Glass is Always Half Full...of Protein

"In the depth of winter I finally learned that there was in me an invincible summer." Albert Camus
Yes perhaps we can learn something from this guys positive attitude, just not his work outs
Its all about your mindset. And being positive is all you need. Your mindset determines how you regard your situation and actions. Dont let past failures dictate future success. Learn from past mistakes and come back stronger, more focused and successful than before! Its all about how we talk to ourselves. Wait what? Yes Im dead serious, Im talking about the internal dialogue we having going on in our head ALL the time. Here are some common negative beliefs that you can turn around with just a different, more positive view point.
Talking to Yourself
"Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power." Lao Tzu
Talk about positive self talk. Probably the most inspirational book of all time. Word 124 Make sure to spread the word! Get the free guy program here. Ladies go to here for yours. I`d appreciate if you like, comment and rate my YOUTUBE videos in return- THANKS a lot!
Here are some examples of how you might be talking to yourself and how you can change your internal dialogue into being positive. 1. After an unsuccessful weigh-in Old Self-Talk: I suck. Why am I even trying? This is impossible to do. I give up. Ill be fat forever. Sexy New Self-Talk: Hmm what I am doing wrong? Let me find out whats holding me back and eliminate it, it probably was the party over the weekend. Im glad I do weekly weigh-ins because it holds me accountable and keeps me on track. Let me tweak my action plan and evaluate the results in a week. I am getting this body and my positive actions are making it happen Captain!
Not positive talking

After eating a whole cheesecake Old Self-Talk: Im hopeless. I cant even control myself. Whats to stop me from doing this again and again? I am not cut out for this. I should be on the Biggest Loser just for being a loser. Sexy New Self-Talk: Wow this is an awesome reminder of what not to do. I feel bloated, tired and this certainly doesnt help my self-esteem. Sure I messed up, but what is also sure is that Im going to get back on track. Because I want this goal and I will get it. No matter how many cheesecakes I might eat.
Talk to yourself, just make sure no one sees
When you do not feel like working out Old Self-Talk: Its hard, I sweat a lot and its not working. It wastes my time, I dont like it. And I think that re-run of Desperate Housewives is on. Sexy New Self-Talk: This is a challenge. Its not easy but its worth doing. Its worth doing because the results will fundamentally make me happier. I will be leaner, stronger, healthier and have more energy. This is why I will do this with a smile on my face.
Repetition is Key. Repetition is Key. Repetition is Key. Okay now my hand hurts!
"If you think you can, you can. And if you think you can't, you're right. " Mary Kay Ash
Im going to teach you how to get back on track, no matter what may happen. This can be used to prevent negative action or to rebound once it has already happened. Remember, whatever you focus the most on is what you will achieve. If you think of failure constantly and giving up....you will give up. If instead you look toward the finish line with anticipation and enthusiasm, you will succeed. Repetition with self-talk is important (just dont talk out loud in a public setting because then you might be called a looney!).
How to Auto-Reset Your Mindset...Every Time

"All that we are is the result of what we have thought." Buddha
Dont listen to negative Nelly.

Here is a drill to perform every single time you catching yourself psyching yourself out. This includes after youve veered off course with your eating, before you make a bad decision, or when you want to get yourself back on track.
Auto-Reset Focus
1. Stop the negative internal dialogue. Eliminate that loser voice from talking to you. 2. State in your head that that loser is not you. 3. State instead that you will focus on the positives and autoreset your mindset. Clear your mind in silence. 4. Remember the road is not easy, it comes with many set backs, but the future is yours still, so begin to think of what you want to
achieve in the future. 5. Visualize your success before you and you achieving it. 6. Think about what that would feel like, how you would feel when you attain your goal. 7. Fuelled by visions of success and joy, move towards a positive action instead of that negative one. A lot of what I wrote about might sound like psycho-babble but try it sometime and you might be surprised. The more you dwell on negative thoughts, the more negative youll be. Do the opposite, see the opportunity and joy in everything. Having internal conflict creates more disharmony and drains your energy. Instead of being your own worst enemy, you just might make a new friend. And thats a special thing! Now group hug everybody!
Watch the video on Positive Belief

Questions To Answer
1. Are my thoughts mainly negative or positive? 2. What is my self-image? 3. What can I do to be more positive?
Actions
Set a clock to go off at twelve random times in the day. Every single time it goes off, record how you feel. At the end of the day, reflect if you spent most of your day being positive or negative. If negative...its time to change it around.
Twitter Summary
Always remain positive, no matter what happens. When you view the glass as being half full, youll stick with it, champ!
Chapter 9: Progression Instead of Regression

Keep MOVING Major Dick Winters, Band of Brothers
All or Nothing Syndrome

Restlessness is discontent--and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure. -Thomas A. Edison
I went all in andLOST IT ALL When we pursue a goal, we tend to make it all or nothing. Instead of being reasonable, level-headed and realistic with a goal, we tend to go all out. Want to achieve fat loss? Then clearly you have to work out like twenty hours, eating nothing but plain chicken breast and spinach (spices are for fatties!), and not go out or talk to your friendsever again. Sound familiar? Instead of making realistic plans with clearly defined, easily achievable methods of progress, we set ourselves up for failure. Instead of
pretending we are a hot shot in a Poker finale, we should instead focus like in a Grand Chess Master against their unsuspecting foe, making one calculated move at a time until...Checkmate King Tubby!
Never play Chess with death...you`ll probably lose.
How to Get From A to Z: Climbing a Mountain Starts with a Small Step and a Good Pair of Shoes
This section is officially endorsed by Heinz Alphagetti A-Z Soup...sorry guys couldnt get a better endorsement Since most people do not plan out their success, most people dont achieve it. Almost worse, when they try to plan progress, they attempt to do so in leaps and bounds, rather than in small measurable progress. An example being that we want to lose ten pounds in two weeks, instead of twenty pounds in twelve weeks (much more achievable). Or with our diet well go from
drinking 4 Cokes (dont judge) and pizza to celery and air. This is too big of a change! We often listen to our ego instead of our better judgement (how else do you explain the Thighmaster 4000 in your closest?). The sad fact is that the most amount of fat you can realistically mobilize on a consistent basis is around three pounds (even that is pushing it).
Goldilocks Goals
This goal is justttt right Instead of constantly setting loftier unattainable goals, we should be working harder, striving to be better, and let the results speak for themselves. Like Goldilocks, we need goals that are not too hot and not too cold, they have to be justtttt right.
We have to set them so they are challenging yet achievable.
Continuous Improvement
We improve ourselves by victories over yourself. There must be contests, and you must win. -- Edward Gibbon
Better, better, better, worse, WORSE Remember your body is the summation of all your actions (eating cheesecake is bad, working out, is good, working out while eating cheesecake is disgusting and will make you barf). If in every day you become marginally better in some small way, be it better eating, more exercise, or brushing your teeth, you will make substantial progress over time. Take the analogy of climbing a mountain. When you start at the bottom, the top seems very far away. But slowly, step, by careful step, you
become one step closer to the top, until...success. Once you are at the top of the mountain, everything becomes more clear (and then you can push down anyone else that tries to reach the top...just kiddingnot). To achieve this constant refinement, this better you, you should be focused exclusively on results.
Results Only Progress System (R.O.P.S.)

The most important thing to remember is this: To be ready at any moment to give up what you are for what you might become. W.E.B. Du Bois
This is my incredibly easy top secret method of achieving unlimited results. Follow these steps to make continuous progress every single week...for ever! Its simple, to lose weight you must expend more calories than you consume. You can either eat less
or exercise more (or more intensely). The best option is always to work out more, starving yourself is not a great strategy! So lets review the steps. A realistic goal of progress is 1-2 pounds of fat loss a week. Perform this every time you weigh yourself.
Results Only Progress System

1. Weigh yourself. Is it a success (between 1-2 pounds or more)? Then keep doing what you are doing, it is working! 2. Is it a failure (you have lost less than 1-2 pounds)? You have two choices. A) Increase your energy B) Decrease your energy expenditure (more working out, consumption (less calories). Do or more intense work outs). As so by 250 calories a rule of thumb, an extra one to two hours in a week should be enough to see noticeable progress. 3. Choose one option (A is always better) and wait another week and weigh yourself. Is it a success? If so, keep doing what you are doing- its working! If not, go back to step two and repeat until you achieve your desired result.
Sounds too simple but it works. Every. Time. Guaranteed.

Methods of Progression
We are either progressing or retrograding all the while. There is no such thing as remaining stationary in this life. James Freeman Clarke
Im Scared With all this talk about progress (and I`m not saying that word a lot just because Obama got elected!), its time to get into the details as to what you can do to make serious progress. Lets cover the different aspects. For Exercise Use a combination of these methods to increase the difficulty and effectiveness of your work outs. Use one method at a time to make progress (in other words dont double the weight and the reps in the same work out!).
1. Rest less time between sets. 2. Use more weight. 3. Perform more reps. 4. Perform more sets. 5. Utilize harder exercises (big compound moves like squats over leg extensions). 6. Exercise more frequently. For Nutrition 1. Reduce the frequency of cheats (say from once per week, to once every two weeks etc) 2. Consistently eat healthier food choices (instead of 80% compliance, move to 85%) 3. Eat whole, healthy food instead of its processed counterparts (natural almond butter vs. Skippys peanut butter).
Im Really Scared
Fat Loss Set Point...Just Set It And Forget It!

If you're walking down the right path and you're willing to keep walking, eventually you'll make progress. Barrack Obama
Just set it and forget it Your body never forgets. If you maintain any weight for longer than six months, it registers this weight as your normal weight. This is both a good thing and a bad thing. The further away you try to move from that set point, the harder it becomes. So if you start at 200 pounds and lose 20 pounds, the next 20 will be a lot harder to lose. Your body becomes increasingly more
efficient at using energy and will resist every pound. This is why women struggle to lose those last ten pounds. The good news is that once you achieve your desired weight...hold it for six months. If you do, this will become your new normal weight and it will be far easier to maintain it. Why do you think the lean stay lean while everyone else struggles? Its not just survival of the sexiest, its the law baby.
The Death of Perfection

Little by little does the trick. Aesop
You dont have to be perfect to win Perfection is an illusion. Attempting to pursue the perfect
body will drive you insane. There is a difference between trying to make yourself better and killing yourself in the process. Do not be an all or nothing type of person. We can always strive to be better and should. But setting unrealistic goals sets yourself up for failure. Plan instead to be better today than you were yesterday. With time, you will be amazed by the results. Instead of feeling like a roller coaster, your fat loss will be smooth sailing. And thats how you make progress.
Watch the video on Progression

Questions To Answer
1. Are my goals realistic (goal driven) or ego driven? 2. Have I been making the progress I set out to?
Actions
Confirm that you are filling out your progress evaluation tracker. Seriously. Do it.
Twitter Summary
Use small incremental steps to see amazing progress over time. Try to be better than you were yesterday by eating better, working out more.
Chapter 10: Accountability, Big Brother is Watching You

"Life is not accountable to us. We are accountable to life." Denis Waitley
Man in the Mirror

He that is good for making excuses is seldom good for anything else. Benjamin Franklin
Who holds you accountable? If the answer is no one, we are in trouble bucko. The trouble is we like to lie to ourselves. A lot. We tell ourselves working out is harder than it is, that the diet wont work, that we really arent that fat.
Pure 100% muscle baby You have to be able to be objective and have a healthy relationship with your body. As mentioned in our planning section, you must keep up with your measurement trackers to see how you are progressing. With out doing so, we often veer off track and re-enter the fat zone (much worse than the Twilight Zone).
Floating eyeballs= scary shit

Cooking the Books

No snowflake in an avalanche ever feels responsible. Stanislaw Lec
Dont lie to yourself that you are something you arent Sometimes doing a transformation solo can be disastrous. If you are the type who can self-sabotage, careful that you dont cook the books! You can stop any potential self-sabotage by holding yourself accountable both privately (through measuring, holding a journal etc) and in public. By holding yourself accountable in a public setting it increases the pressure to succeed. When I originally did my transformation in public it made the added pressure fuel me that much more. Know which
way you excel and plan accordingly. Dont sabotage your success with emotions.
Who Watches the Watchmen

God has given you one face, and you make yourself another. ~William Shakespeare
By nature we are hard-wired to want to eat food. We were hunter-gatherers before, hustling for food all throughout the day. Now its everywhere. We have an overabundance of food and time, which is a terrible combination. When you are the only person watching yourself, things like late night snacking become a problem.
Stop the Snack-Attack: How to Avoid Late Night Eating

The life of every man is a diary in which he means to write one story, and writes another. ~James Matthew Barrie
Does this resemble you late at night? Late night snacking is usually caused by not eating enough nutrients throughout the day, low blood sugar, boredom, or a big old pile of Moms oatmeal cookies sitting on the counter staring you in the face. Use these precautions to avoid ending up like a pig in the trough. 1. Eat a small snack post-dinner if your last meal is over three hours before bed. Always go for a lean protein and healthy fat, as the fat will satiate you longer and the protein will fuel your
metabolism. Common ideas include nuts and yogurt, cottage cheese and peanut butter, half an avocado with some cheese, etc. 2. Drink a warm liquid (like a non-caffeinated tea before bed, or almond milk), to help calm your stomach and your mind. 3. Occupy your mind with something else other than the TV. Boredom coupled with late-night TV food commercials is a bad combination. Read, play a game, talk with humans (they still exist), anything to occupy your mind away from Mcdonalds. 4. Still hungry? Ok, I now give you permission to gorge yourself with as much green vegetables as possible. Seriously. You are hungry? Eat a whole cabbage. Seriously. Do it now. If you are
hungry...youll become satiated. If you are craving bad food, youll eventually be frustrated with eating the cabbage.
I said eat cabbage, dont eat these cabbage patch kids, they are so cute
5. Have someone hold you accountable. Make a pact that if you are caught snacking you have to pay a penalty. The worse the pain, the less likely the incident. 6. Get out of the kitchen. You aint fooling anybody, you arent checking the time, scram!
The Long and Winding Road

Hateful to me as the gates of Hades is that man who hides one thing in his heart and speaks another. ~Homer
You took a wrong turn bucko. Fat loss doesnt occur evenly each and every week. Your body has a million unpredictable factors determining your weight. You might do everything right for four straight weeks and experience different results each week. There is no formula such as put in five hours, lose two pounds. Some weeks you might do everything right and lose no weight. Other times, you might binge eat and still lose weight. The point is, if you stick with it,
holding yourself accountable, you will get those results. Consistency with time is the biggest marker for success.
Love Thyself
If God had wanted me otherwise, He would have created me otherwise. ~Johann von Goethe
You are beautiful just the way you are, be comfortable with who you are
We all have deep rooted reasons why we wanted to change. At the same time, we shouldnt let our apprehensions or paradigm stop us from achieving who we want to be. Frustrated by yourself and lack of will power at controlling yourself? Let it go. Missed a work out and want to feel sorry for yourself? Let the
feeling of frustration slip away. Dump all fears, anxiety, and selfjudgement. Exist in a state of being calm. Inward struggle wastes too much energy and leaves you drained and not effective, so stop it!
Ramp Up The Pain!

There is just one life for each of us: our own. ~Euripides
Sometimes we have to associate some pain with our actions to understand the consequences. An extreme example is a man who had wanted to lose weight for decades. He had tried and failed. But this time, he had a foolproof plan. He made an oath with a lawyer that if he failed to lose fifty pounds that year, he
would have to donate $50,000 to the American Nazi Party, an organization he despised more than any other (he was also of Jewish descent). In a year, he lost all the weight. It was the pain of the consequences that propelled him to succeed...and it worked wonderfully. Now Im not saying donate money to the Nazi party to lose weight! What I am saying is think of ways you can increase the consequences of failing so that there is an actual reward for succeeding (declaring your transformation public, making a commitment to loved ones etc). The harder the struggle, the sweeter the reward.
5 Quick Methods of Holding Yourself Accountable

1. Record everything. Logging Your Work Outs in a work out book, keeping a food log of everything you eat, keep a journal tracking your progress and thoughts 2. Establish goals and evaluate in regular intervals if you are achieving them or not and adjust accordingly 3. Join a support group or group of like minded individuals that will help you succeed and allow you to vent out your feelings
See when you join a group you get to do cool shit like laughing together
4. Publicly share your intentions as a means of holding you to your word 5. Create a tangible pain with failure being something such as donating money, doing more chores, whatever
Pinocchio is Not Your Role ModelI AM

Be and it is
Dont lie to yourself

This is my food log. When I want to get serious about my body I track the calories I consume in everything I eat. This is my way of visually seeing what I eat without lying to myself. This is how I hold myself accountable (forgive the cheesecakes!). This is seriously my food log, a way I hold myself accountable as it is public, anyone can view it. http://fitday.com/fitness/PublicJournals.html?Owner=onikeus
Watch the Video on Accountability

Questions To Answer
1. Am I holding myself accountable? 2. In what ways can I hold myself more accountable? 3. Do I have a positive self-image?
Twitter Summary
Hold yourself accountable by measuring progress and objectively looking at the results. Get help and be honest with yourself.
Chapter 11: Knowledge is Power

"The educated differ from the uneducated as much as the living from the dead." Aristotle
Like should I cut carbs or? Strap on your spectacles, Skippy, its time to learn a thing or two about exercise. Its true that knowledge is power and in this section Im going to give all the power to you. Ive waited near the end to reveal this information. Not to tease you, but so that when you receive this information, you would be ready and able to apply it for maximum use. Lets trim all the excessive fat and
reveal the most important tips to achieving the body that you want. These are...
The Ten Fat Loss Commandments (Im sure weve heard that promise before!)
The beginning of knowledge is the discovery of something we do not understand. Frank Herbert
And thus it was saideat your green vegetables! If you are to only follow ten rules of fat loss, here they are before you (it also serves as a nice summary of my message!). 1. To lose weight, you have to expend more calories than you
consume. You can do this two ways, by increasing your energy expenditure (working out) or decreasing the nutrients you consume (less food). A combination of both works best, always attempting to expend more calories rather than ingest fewer calories. Excessive deprivation can make you metabolism sluggish and halt fat loss. If you start feeling cold, or take your morning body temp every morning and it decreases by more than 1 degree Celsius, you cut too much food out! Refuel yourself by eating normally for a week and go back at it. 2. For rapid fat loss, you should work out minimum of five hours a week, with more always being better. The more calories you burn, the more fat youll lose. So work out hard and like you mean business! Follow the hierarchy of fat loss to choose the most intense exercises to burn fat the fastest!
Nonononono not Risky Business Tom! Serious business!

3. Always seek progression with your work outs by making them more challenging. Sweat, a lot. To progress, use the hardest exercises, add weight, rest less, perform more difficult exercises, perform more reps or sets and just kick your butt! 4. Eat smart, whole, healthy foods on a consistent basis for rapid fat loss. This means at least one gram per pound of body weight of protein. Carbs structured around exercise (consume them mainly post-workout), green vegetables like you are the green giant, and drinking water like you were in the Sahara for a week!
The Green Giant is happy because he eats so well.

5. Track your progress (weight, bf %, photos, food log, journal) etc, so you pinpoint exactly where you are succeeding and where to you need to improve. If your not assessing you are guessing. 6. Stick to it....eventually it will all work out, no one who has ever failed who stuck with it and everyones journey is not a straight line. If it was that easy, everyone would be doing it. Consistency is king. 7. Tracking your calories (and quantity of food instead of quality) helps but is not absolutely necessary. Eat to sustain yourself, not to fill your gut, you should be pleasantly satiated at the end of your eating, nothing more or less. Have a healthy relationship with food, your body, and your mind. Adhering to a healthy diet 100% of the time is not necessary, 90% is an excellent goal to aim for.
If you stick to the veggies 90% of the time you can have this 8. Get plenty of rest and recovery. This means allowing your body enough time to rest so you can hit the gym hard, stretching, foam rolling, and warming up to assist in recovery, and getting plenty of good sleep. Work hard, but recover just as hard. 9. Be as happy as possible. Seriously, depressed people dont transform their bodies, they eat ice cream late at night. Get in touch with yourself, your purpose and drive, to help you stay motivated. You will need that spark when the going gets tough, its what lets you endure through the grind and ultimately succeed. 10. Surround yourself with successful positive people and
references that propel you to be better and achieve more. Groups, trainers, and friends help in social situations. For inward improvement, books (like this one), movies, music, nature, whatever inspires you, use it.
Team successful By following only these ten commandments, youll save yourself a lot of heart ache in the future.
The Four Pillars of Unlimited Knowledge

Trust yourself. You know more than you think you do. Benjamin Spock
The more you know, the easier your transformation will be. But there is a lot of information out there. To separate all the confusion, use this guideline when trying to acquire new knowledge young grasshopper. 1. Find patterns. Focus on the 90% of similarities instead of the 10% of differences You will notice that everyone recommends intense exercise,
vegetables, lots of water, plenty of protein and rest....so follow those guidelines. Ignore fringe beliefs (such as drinking coconut water for accelerated fat loss!) and instead apply what has been proven. 2. Seek out those that are deemed most knowledgeable and listen to them. What would make more sense, listening to the world renowned expert on fat loss or seeking the advice from the guy doing the Stair Master for an hour (sorry I outed you buddy!)? Sounds obvious but we constantly do the opposite, listening to quacks or to anyone willing to share an opinion. Do informed research and listen to those with abundant knowledge and authority.
True story: Mr. Miyagi seemed like a quack but he was truly a badass
3. Never blindly follow, come to your own conclusions You should ask questions, all the time. Including the experts you listen to. Question what I tell you, develop an informed opinion. Do not choose a routine because your friends sisters brothers dog wrote it! Do it because it makes sense. 4. Read!
Bust out your glasses point Dexter, its time to get down and dirty with lady knowledge! No one ever became dumber reading a book (unless it was the autobiography of Jessica Simpson but still!).
Remember, knowledge is power, but its only powerful if applied, so now go forth and do some exercise!
Quick Carb-Attack Guide...

Knowing is not enough; we must apply! Johann Goethe
Carbohydrates are probably the most understood nutrient out there. Ignore the label of complex or simple, its a lot more complicated than that! Listen, certain carbs at certain times can make you fat. Fast. Some love them. Others will scream and point and attempt to burn anything classified as carbs, including vegetables (I`m staring at you Atkins). My philosophy is simple; eat what your body is built for. This means that carbohydrates
are predominantly for energy, so consume then around when you are performing physical exercise! Eat the more sugary carbs around your work out, and other carbs such as beans throughout the day. Here is a list of your best sources of carbohydrate. As a good rule of thumb, except for post-workout, never consume more than 30grams of carbs per meal.
Best Sources of Carbohydrates
Not the best source of carbs

Source 1. Green Vegetables
Benefit There is no such thing as a bad green vegetable. Particularly the brassica family is king. Never met a vegetable than didnt have a least twenty reasons to love it. Great fibre, high in anti-oxidants, the best of fruit If you have blood sugar issues, fruits lower in fructose are better (such as berries vs bananas), but all are good regardless of sugar content A crazy amount of fibre, high in nutrients, and keeps you full (and gassy!) Great source of fibre, slow digesting carbs, helps fuel you and control cravings Provide a decent amount of fibre, easily transportable
2. Other Vegetables
Favourite Examples Broccoli, spinach, kale, cabbage, Cauliflower (counts), brussel sprouts, zucchini, cucumbers, celery Mushrooms, eggplants, red pepper, carrots, beets Blackberries, blueberries, strawberries, raspberries Apples, grapefruits, mangoes, bananas, grapes, tangerines, papaya, pears...any fruit, seriously
3. Mixed Berries
4. Other Fruit
5. Beans and Lentils 6. Starchy Vegetables 7. Advanced Grains
Adzuki beans, kidney, romano, lupini, chickpeas, any type of lentil Pumpkin, butternut squash, celery root, rutabaga, cassava, sweet potatoes Quinoa, steel cut oats, buckwheat, amaranth
172
Make sure to spread the word! Get the free guy program here. Ladies go to here for yours. I`d appreciate if you like, comment and rate my YOUTUBE videos in return- THANKS a lot!
Learn and keep pursuing knowledge. Once you understand what you are doing, you will have a deeper belief that it will work and you will put effort into it. And remember, knowledge is only useful when it is applied, so go forth and conquer Einstein!
Knowledge CAN Be Fun!
Watch the video on Knowledge

Questions To Answer
1. What area do I lack the most amount of knowledge, where can I improve?
Information Resources I Recommend

Reading these when you have time, will definitely enhance your knowledge www.omarisuf.com Best Website to for fitness and health. Period. My Facebook Page Duh, where I post more great content! www.precisionnutrition.com Great nutrition site by John Berardi, my go to nutritionist www.figureathlete.com Great site for women for tips on weight training (advanced) www.t-nation.com Great site for men for tips on weight training (advanced) 150 Healthiest Foods on Earth by Jonny Bowden To Figure Out the Glycemic Load of Carb Sources You can View This Handy Chart Here
Twitter Summary
Form objective opinions by listening to the best and finding what is right for you. Apply the tried and true principles first.
Chapter 12: Social Support- The Right Environment For Success

Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them. -- William Clement Stone
Thank you for being a friend! Who you are is largely influenced by who you deal with on a regular basis. Do you interact with people that lift you up and inspire you? Or are negative people all around you, trying to tear you down? Which environment do you think you have a higher chance of succeeding in? Role the dice in your favour and choose to be part of a team of success. If that isnt the reality right now, it needs to change.
Together we stand, divided we fall.

Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. ~Jane Howard
The A-Team supported each other and Mr. T`s gold chain obsession
Happiness spreads quickly. You can see it in children. A child smiling can make even the most hardened person crack open a big goofy grin. Its part of our nature, its who we are. Something gets lost between childhood and adulthood where we suddenly become serious and busy all the time. I know from living both spectrums, how you can get lost in work and not have time to enjoy yourself. Dealing with happy people on the other hand, has the exact opposite effect. It invigorates you. Your days are easier, your steps are lighter, and your days are brighter.
Love Thy Neighbour...Just Not His Wife Too

Fear and happiness are both extremely contagious, choose which one you choose to share and be prepared to receive a lot more of it! Omar
Whats better than one smart, sexy, strong chick? Three! Behold the power of friends!
We all need someone to lean on. Thats what great about friends; they are there when you need them most! When you have supportive people rooting in your corner, it enhances your results. Positive people multiply their energy when they deal with one another. Why do you think people succeed more with trainers or in boot camps or in the company of others? Its because being positive is infectious.
Benefits of a Winning Team

"Be slow to fall into friendship; but when thou art in, continue firm and constant." Socrates
Gun fighting is always better in pairs
There are a lot of benefits of dealing with successful people. These include: 1. You can learn from those that have already gone through it before 2. You have people to hold you accountable 3. Makes the journey more enjoyable
4. You have people that you can talk to and express your problems 5. Gives you greater purpose by being part of something larger than yourself 6. Someone to laugh at your cheesy jokes
Beware of the Toxic People.

"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself." Friedrich Nietzsche
I wouldnt fuck with these turtles

You can smell them from a mile away. They dont have your best interest at heart. Slowly they defeat you, like a slow poison, working its way through your veins. Before you know it, you lose motivation and your desire to work out. Even those closest to you such as friends, loved ones and family can hold you back. An innocent statement such as why do you have to work out tonight? Cant you stay home and watch Gossip Girl with me? can be draining. Toxic people can be your loved ones, friends, family, or even your trainer. Avoid these people and the impact they can have on your life.
Ignore the Haters

"Have no friends not equal to yourself." Confucious
If even Iceman and Maverick can put aside differences, cant you?
When you begin to make a transformation, there will be a lot of jealous people. You see, some people don`t want you to improve. They are used to the old you. You are predictable and tame. When you start to improve, you become better and this disturbs some people. For some strange reason this makes them question their own self worth. After all, if you are improving yourself, why aren`t they? If the people you surround yourself with dont believe in you, than they arent worth your time!
The Law of Five

"What is a friend? A single soul in two bodies."- Aristotle
Happy as shit together. Notice the BRAVERY sweater, I was a badass even back then
You are the average of five people you deal with the most. Think about who you talk to on a regular basis. Are they positive, forward moving people going places? Or are they always complaining about their problems and not seeking solutions? You see, who you deal with influences how you behave. Im sure youve experienced certain people who when you are around them, lift your spirits up. Treasure these people. You by default, count as one of the five people you deal with the most. Your internal daily dialogue should be motivating and not selfdefeating! Ive noticed that environments filled with success, breeds more of it, much like your beliefs bring about your actions. Success comes in groups. You want to surround yourself with positive people. Are your friends helping you or hurting you?
Caring is Sharing
"I will speak ill of no man, and speak all the good I know of everybody."Benjamin Franklin
Carebears know what the hell Im talking about! Share your positive energy with others, you`d be amazed by the amount of positive energy you receive in return. Connect with similar people, join groups, organizations and activities where youll find similar people as yourself. Be a little more friendly, smile a little more, and youll notice that the world shines back on you (I swear Im not high when I write this). To help you find people similar to yourself, pick activities where similar people would gather.
Being a Lone Wolf

"Friends have all things in common."- Plato
Sometimes its hard to find the right people with the right attitude. Sometimes you cant connect with similar people. But thats ok, there are plenty of options available (like this book). Social support doesnt just mean people, it can be your lifes references. By this I mean, the things in your life that help influence you. These can be books, poetry, movies, music, art, life, whatever you draw inspiration from. You can join a supportive group, either online or in the real world. In addition, positive people can be replaced by other positive sources of support. I mean come on, who doesnt enjoy Rudy?
RUDY! RUDY! RUDY!

Watch the Video on Social Support

Questions To Answer
1. Who are the five people you deal with the most? 2. Are they helping you or hurting you? 3. What sort of groups can I join to enhance my social circle?
Actions
Join as many groups with like minded individuals. Share with friends, co-workers, and families, the mini-Manifesto included with this resource bundle that they might benefit too.
Resources
To see similar people you can check out my Facebook page right here 1. My Facebook Page right here 2. Follow My Tweets
Twitter Summary
Surround yourself with positive people that believe in you and eliminate negative people that waste your time.
This is THE END
Youve reached the end of this book, but not of this journey. Every single day, you must constantly be trying to make yourself better and better. Your body is merely a reflection of your mental state, it is only through the two being connected that true happiness can be achieved. Use this book anytime you need a reminder of why you work out, or need a motivator, or you just want to look at goofy photos! I want you to thank you for taking the time to actually read
this and make the firm decision to change. You should now be on the path to success, and I hope it never ends. Be sure to pass along the Manifesto of Success to those that need it most to get them started on the right track. Wishing You Success, Omar Isuf
Book Summary
Here is a Quick Summary of everything we talked about in this book.
Purpose and Desire You have to know why you want to transform your body to be able to stick with it. Take before photos and truly ask why you are doing this. Planning If you fail to plan, you plan to fail. Create a successful plan thats specific, measurable, action oriented and with an end goal for success. Intensity Intensity accelerates fat loss. It saves you time and gets you more results. It is the fastest path to success. Use it. Recovery Afford ample time to sleep and recover your body. Resting both body and mind hastens the fat loss process by turbo charging your body.
Focus and Faith For it to work, you have to believe you will succeed. Focus on the most important tasks and do them first to get the most results. Fun! If you enjoy what you do, youll stick to it. Smile, keep your routine fresh, exciting and challenging to cultivate persistence. Persistence There will be times of failure and thats ok. You need to stay motivated and stay true to yourself for results to follow. Positive Belief Always remain positive, no matter what happens. When you view the glass as being half full, youll push through, champ! Progression Attempt to become better each and every single day, in small measurable ways to make large progress over time. Accountability You must have a positive self-image and relationship with your body
Knowledge Always attempt to learn more, to be better, to listen to those who know more than you and form your own informed opinion. Social Support Who you deal with determines who you are. Surround yourself with positive, energetic people instead of negative energy vampires.
About the Author

Live each day as if it was your last
Most smuckish photo ever? I think so Omar Isuf is well known and highly regarded Toronto Personal Trainer, body transformation expert and owner of a popular sexy Toronto boot camp, Buns of Steel Boot Camp. He has extensive experience in the industry including being the former Personal Training Director at the prestigious Yorkville Club, has been ranked top trainer in Toronto, and runs a popular training blog and video blog series. My motto is passionate training, proven results. Life should be fun and so should training. Motivation. Education. Excellence. These three words form the core of my training philosophy. Principally focused on results, my methods strive to help clients identify and achieve their goals, all the while enjoying their journey. My enthusiasm for fitness stems from my own personal quest of self betterment. Whether its the high-powered CEO, or your regular weekend warrior, I have the real-world experience to guide any client to success.
Further Resources
Further resources including free work out videos and meal plans can be accessed at: WWW.FATASSTOBADDASS.COM- The ultimate free guy transformation program. Get ripped for free with 8 weeks of work outs, recipes and sample meal plans. I take you step by step the fat loss process. Theres also a platinum version that includes double the work outs, HD videos of the work outs, full meal plan and more! WWW.DIVINEINNOTIME.COM- Give the gift of sexiness to yourself ladies with 8 weeks of work outs, recipes and sample meal plans for free. I take you step by step the fat loss process. Theres also a platinum version that includes double the work outs, HD videos of the work outs, full meal plan and more!
WHAT YOU SHOULD DO

1. Subscribe to my Youtube videos here. There are over 100 videos dealing with other work outs, recipes, work out tips and other cool shit to help you transform your body-fast. 2. Subscribe to my Website Omar Isuf- where there are over 100 articles on Fatloss, and 3 new blog posts a week that will help you NOT make common newbie training mistakes.
3. If you are a WOMAN, a just started a NEW WOMEN ONLY Youtube channel, which you can check out over here (CLICK TO SUBSCRIBE). Two sexy videos a week, its a NO brainer! 4. Ask Q on my Facebook Fan Page here (or add me as a friend) to ask any of your health and fitness questions. (But no personal questions, I ain't a shrink!) 5. Follow me on Twitter to get health updates here, but warning: I drop a lot of F-bombs on Twitter, so the fuck what?
Good luck on your journey!
All the best, Omar Isuf aka Chef Buff

Driven To Change Fat Loss Transformation Guide

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Driven to Change

How to Turn a Fat Loss Failure Into An Instant Success

Good luck on your journey!

All the best, Omar Isuf aka Chef Buff

Appetite For Obesity

Get Fit In Five Seconds

What IS the Answer?

The Solution is the System

Tony Robbins Meets the Tooth Fairy

I Know, Ive Been There Before

Ouch I thought I was ripped

Recently 12 week transformation, boy was this easier!

What This Book Will NOT Do

What This Book IS

Why This Book is Different

How to Use This Book

Peel Back Those Scar Tissues

Know Thyself (This Should Have Been a Commandment)

What Transforming Myself Has Done

I Hate Butterflies...but you get the metaphor...or something

The Fat Loss Abyss

Man in the Mirror

I dont know what Im doing here...but it gives me purpose...or something.

Watch the Purpose and Desire Video

Chapter 2: Planning, The Map to Success

A Day in the Life of a Poor Planner

Pretty much my thoughts exactly

Find the Golden Mean

How to NOT Plan Your Transformation

Your All-In-One Fitness Planning Guide

Like Smokey the Bear, its important to plan ahead.

Training Plan: You need to exercise at least five hours a week

Nutrition Plan: Plan your foods so you arent second guessing

Crap I ordered it, looks like I gotta eat it!

Recovery Plan: Get a solid eight hours of sleep a night or in

Measurement Plan: To track your progress and keep you

Now you are ready to go off into the wilderness my child.

Watch the video on planning

Chapter 3: Intensity of Spirit and Effort

If its easy, it aint worth doing.

Limbo sucks any way you try to sell it

Work Out Less, Get More Results

How to Look Cool Popping Blood Vessels

FAIL. Eating chips watching Bugs Bunny is NOT an exercise my man.

The War on Fat Loss

Why You Should Be Super Intense

Beyonce work outs and thus wins

How to Scare People in Your Gym

Hierarchy of Fat Loss

2. Volume Dominant Circuits

3. High Intensity Interval Training

4. Other forms of energy system work (cardio)

Muscle is Your Fat Loss Friend

Best Exercises For Results

Unilateral Horizontal Pull Horizontal Push

Vertical Pull Vertical Push Abdominal

An Example of How to Design a Damn Good Program

Type of Training Strength Training Circuit Training

Rest between ex.

Male Reps x Sets

Wo. Reps x Sets

AN EXAMPLE (DO NOT DO THIS WORK OUT)