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Rapid Fat Loss Nutrition Blueprint Your 21/28 Day Guide to Real, Rapid and Lasting Results!


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WEEKLY PLAN OVERVIEW This plan is designed to give you the fastest possible results for fat loss. Follow this plan exactly as outlined for 21-28 days for optimal results. No cheat days are scheduled, we are shooting for a compliance of 90% during this time. There are two portion sizes listed in all the protein sources in the recipes. For Women use the smaller portion size, men use the larger. If you find yourself hungry add in extra greens/veggies. If you find that you can’t eat all of your food due to being too full don’t worry, eat until you are comfortably full and stop eating when your body tells you it is time. However, do not skip snacks or meals. Meal#

M

T

W

TH

F

SAT

SUN

Breakfast

Fried Eggs, Greens, and Canadian or Turkey Bacon

Spanish Omelette

Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Force Fit MRP Shake

The Wonder Bowl

The Protein Waffle House

Steak and Eggs

MidMorning Snack

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Lunch

Beef, Chicken, Shrimp, or Salmon Stir-Fry

Naked Turkey, Ham, Chicken, or Roast Beef Sandwich

Steak, Chicken, Salmon, or Shrimp Caesar Salad

Naked Chicken or Beef Taco Salad

Yogurt Chicken

Cobb Salad

Force Fit Bison, Turkey, or Sirloin Burger

MIdAfternoon Snack

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Choose your favorite snack option

Dinner

Steak and Garlic Green Beans

Chick Parm

Turkey or Beef Meatballs and Spaghetti Squash

Fiesta Chicken

Cajun Shrimp w/ Cauliflower Rice

Seafood Piccata

Turkey Meatloaf and Garlic Mashed Potatoes

Dessert

Choose your favorite dessert option

Choose your favorite dessert option

Choose your favorite dessert option

Choose your favorite dessert option

Choose your favorite dessert option

Choose your favorite dessert option

Choose your favorite dessert option

Daily Supplementation: Take a multivitamin immediately upon waking with breakfast. Workout Nutrition: Drink 1 Serving of Prograde Protein after your workout. Hydration Guidelines: - Drink 16-32 oz (2-4 cups) of cold water immediately upon waking - Drink 8-16 oz (1-2 cups) of water before AND between every meal or snack - Drink 8-16 oz (1-2 cups) of water for every 10-15 minutes of activity - Drink 2-3 cups of green, black, or white tea per day (one of these can be black coffee)

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Grocery List: The Essentials Produce Section- Fruits and Vegetables* • Green Veggies of choice: green beans, broccoli, asparagus, spinach, romaine lettuce, cauliflower, etc. • Unlimited Veggies of choice (besides corn, peas, carrots, beets, and potatoes) • Extras: Avocados or guacamole, natural salsa, romaine lettuce wraps for naked sandwiches (Wholy Guacamole and Wholy Gaucmole Salsa can be found at Kroger in the produce section and is a great natural source of these two items) * Try to stay away from canned foods, particularly fruit, which may have added sugar. Organic and/or natural produce is always the best choice if possible. However, most regular produce will work fine as well. Lean Proteins: Extra Lean Meat, Poultry, Fish, and Seafood 4-5/8-12 lbs* total of a healthy mix of the following: • Extra Lean Meat (Extra Lean Sirloin, 93% or Higher Extra Lean Ground Beef, or Bison) • Deli Cuts- Ham, Turkey, Roast Beef (unsweetened, low in salt, no nitrates) • Skinless, Boneless Chicken Breasts • Turkey or Lean Ground Turkey • Pork • Extra Lean Lamb • Fish: Salmon, Tuna, Tilapia, etc. • Seafood: Shrimp, Mussels, Squid, Scallops, etc. * 4-5 lbs/week for women (assuming 9-12 oz. consumed per day), 8-10 lbs/week for men (assuming 18-24 oz. consumed per day). Try to buy organic protein sources as much as possible, especially for beef. Dairy Section • • • •

Pre-packaged Liquid Egg Whites 1-2 Cartons of Omega-3 Eggs Low Fat Cottage Cheese Mozzarella and other Full Fat Cheeses of choice: We like cheese by the block to save money- you can cut off your designated portion for a snack (2 oz. female, 4 oz. male. One ounce equals a slice of cheese or a 1-inch cube) or grate the cheese into your meals where prescribed • Plain Greek Yogurt

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Other Essentials: • Marinara Sauce that DOES NOT have the word SUGAR in the ingredients list • Stewed Tomatoes or Tomato Sauce that DOES NOT have the word SUGAR in the ingredients list • Mustard • Canola Mayo • Low Sodium Soy Sauce • Fresh Garlic • Unsweetened Cocoa Powder • White Cooking Wine • Vinegar • Italian Seasoning Mix • Oregano • Paprika • Chili Powder • Onion powder • Basil • Butter • Green Tea (or any tea you like, but Green, White and Black are the best) • Non-stick olive oil cooking spray • Extra Virgin Olive Oil and other natural oils • Flax Meal/Ground Flax • Nut Butters (unsweetened, unroasted, and lightly salted) • Mixed Raw Nuts: Cashews, Walnuts, Pecans, and/or Almonds (unsweetened, unroasted, and lightly salted) • Organic Extra Virgin NUTIVA Coconut oil • Various flavor extracts (mint, vanilla, almond) • Cajun Spice

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#1, Monday Meal#

Recipe Fried Eggs, Greens and Canadian or Turkey Bacon 2-4 Whole Omega-3 Eggs Fresh Spinach (and/or other green veggies) 2-4 Slices Canadian or Turkey Bacon 1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well) Directions:

Breakfast

Spray large skillet with non-stick spray and place on medium heat. On one side, place your slices of Canadian bacon (this can be substituted with a good quality turkey bacon). On the other side, crack your two eggs. Allow them both to cook. Flip the bacon once it is browning on one side and sprinkle the cheese on it. Fry the eggs to your desired level of doneness. Remove the eggs from the skillet and place them on a plate, side-by-side. Add fresh spinach on top of both eggs. Remove the bacon once the cheese has melted and place each one on top of the egg. Enjoy!

Mid-Morning Snack

Choose your favorite snack option Beef, Chicken, or Shrimp Stir Fry I like to do this recipe a little differently than a typical stir fry.

Lunch

6-8 oz. of thinly sliced chicken breast, sirloin or shrimp (or mixture) 1 Cup of broccoli 1 Cup of sliced bell peppers (red, green and yellow) ½ Cup of mushrooms ½ cup of bean sprouts ¼ cup of water chestnuts 1 Tbsp of sesame oil (omit if using beef) Asian Sauce: 1 tbsp low sodium soy sauce 1 green onion, diced 1 tsp white wine fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same) 1 mashed garlic clove

MIdAfternoon Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Juicy Steak and Garlic Green Beans For Steak: 6-8 oz. of extra lean steak (Sirloin or Filet) 1-2 cloves of fresh garlic 1/2 tsp salt Pepper to taste Garlic Green Beans: 4-5 Cloves of garlic One bag of frozen green beans (fresh ones work too) Non-stick olive oil cooking spray Salt to taste

Dinner

Directions: For steak: Preheat the oven on broiler setting. Mince garlic and rub onto both sides of the steak. Season with salt and pepper. Place on a broiler pan and into the oven. Check on the steak after 10 minutes. Once it is brown on one side, flip the steak. Check on the steak again after 5-10 minutes. Once it is brown and slightly crispy on that side, it is ready to serve. If you are particular about the level of doneness, you can check by cutting a little into the steak. This steak can also be cooked on a grill. For garlic green beans: Spray a skillet on high heat with the non-stick spray. Throw on the garlic cloves. Allow them to cook until they become golden brown and fragrant (do not char). Throw in the green beans and stir them quickly. They should cook for about 10 minutes. Make sure to move them around every 2 minutes or so to cook the beans evenly. Once they are hot to the touch, they are done. Dash on some salt to taste.

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#2, Tuesday Meal#

Recipe Spanish Omelet 2-4 Whole Omega-3 Eggs and a ½ -1 cup of pre-purchased liquid egg whites ½ Cup No sugar added Salsa or Homemade Pico de Gallo (recipe provided below) Non-stick olive oil cooking spray Directions: Heat skillet on medium heat. Pour egg mixture into the skillet and cook until almost completely firm. Flip the omelet. Place the salsa or pico on one side of the omelet, flip the other side on top, and slide onto a plate to enjoy. Homemade Pico de Gallo:

Breakfast

This is something great to make early in the week, save in a Tupperware and have it readily available as a snack or ingredient for recipes. 3-4 Vine Ripened Tomatoes, diced 1 large red onion, diced 3-4 Tablespoons of fresh grated Cilantro Half a lemon or lime Salt to taste Directions: Mix all the ingredients except the lemon in a bowl. Squeeze just a little lemon or lime for a tart flavor and add salt to taste. Store in the refrigerator for later use.

Mid-Morning Snack

Choose your favorite snack option Naked Sandwich

Lunch

1 large romaine lettuce leaf or boston lettuce leaf 4-6 oz. oven roasted deli turkey breast, ham, roast beef, or chicken breast (no added sugar, low in salt, no nitrates) 2 slices of cheese OR 2 Tbsp canola mayo (omit if using roast beef) Optional: pickles, sliced onions, olives, tomatoes, etc. Directions: Take ingredients and insert into clean lettuce leaf. Wrap the leaf around the ingredients and enjoy. You can also stick a toothpick in it to keep it closed.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe

MIdAfternoon Snack

Choose your favorite snack option

Chick Parm 6-8 oz. of chicken breasts 1/2 cup of no sugar added marinara sauce 1/4 cup of mozzarella cheese Spaghetti squash. Directions: Dinner

Preheat the oven to 325 degrees. Beat the chicken breast with a tenderizer or anything heavy enough until the chicken has become widened and flat. On a skillet sprayed with non-stick spray, over medium heat, cook the chicken until both sides are golden brown. Place the chicken in a baking dish, pour the sauce over it and finally sprinkle the cheese. Place it in the oven and remove once the cheese and sauce begin to bubble. Squash: Poke holes into the spaghetti squash and microwave according to size (directions are usually on the squash). When is done, cut open and remove the seeds. Take a fork and scrape the flesh of the squash and it will come out stringy. Serve as a side to your chick parm.

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#3, Wednesday Meal#

Recipe Scrambled Eggs, Greens and Turkey Bacon or Sausage 2-4 Whole Omega-3 Eggs, beaten 2-4 Large Slices of Turkey Bacon, sliced OR 2-4 Links of a high-quality, nitrate-free Turkey Sausage, diced Greens of Choice (spinach, broccoli, green beans, asparagus, etc.) Non-Stick Olive Oil Cooking Spray Salt and Pepper, to taste

Breakfast

Optional: ¼ Red bell pepper, diced ¼ Green bell pepper, diced ¼ red onion, diced Directions: Heat a skillet over medium heat and spray with the non-stick spray. Add in the turkey bacon or sausage. Cook until it reaches the desired level of doneness. If using the optional ingredients, place them into the skillet and stir around with a spoon until they begin to sweat. Add the eggs and scramble all the ingredients together.

Mid-Morning Snack

Choose your favorite snack option Steak, Chicken, Salmon, or Shrimp Caesar Salad

Lunch

6-8 oz. Steak, Chicken, Shrimp, or Salmon Large bowl of Romaine Lettuce 1-2 oz. of grated Parmesan cheese (omit if using steak or salmon) Dip fork lightly in Litehouse Caesar Caesar dressing on side (or another all natural, low sugar Caesar dressing) Salt and Pepper to taste Directions: Season the protein with salt and pepper. Grill, steam or broil the protein. Prepare the salad in a bowl by mixing the parmesan and romaine. Keep the dressing on the side for dipping as it goes a longer way when it is dipped. Once the protein is complete, slice and place on top of salad. Can be enjoyed warm or saved to be eaten later by storing in the fridge.

MIdAfternoon Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Turkey or Beef Meatballs and Spaghetti Squash

Dinner

1 pound of Lean Ground Turkey or EXTRA Lean Ground Sirloin 3 Omega-3 Eggs 1 jar of marinara sauce (no sugar added) Italian Seasonings 2 Tbsp of Grated Parmesan cheese Salt and Pepper to taste 3 cloves of crushed garlic ½ Cup of water Directions: Mix all ingredients together besides the marinara sauce and water. Create meatballs by portioning out 2 oz. of meat. H heat up a jar of marinara sauce and a ½ cup of water in a pot. Drop the meatballs into the pot and cover. Allow it cook over medium heat until meatballs are thoroughly cooked, about 20 minutes. Makes 2 MALE or 4 Female servings

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#4, Thursday Meal#

Recipe Greg’s Fitness Replacement Shake

Breakfast

1 Cup of Ice 1 Cup of Cold Water 1-2 Scoops Whey Protein Powder (Flavor of Choice) 3-6 Tbsp Flax Meal 2 Tbsp Coconut Flour Optional- 1 serving Greens+ Supplement (or other greens supplement) Directions: Mix in a blender and enjoy Note- See Master MRP’s Shake List for a bunch of different and tasty shake recipes!

Mid-Morning Snack

Choose your favorite snack option Naked Chicken or Beef Taco Salad

Lunch

6-8 oz Chicken Breast or Extra Lean Ground Beef/Steak ½ tsp salt Black pepper to taste ¼ tsp cayenne pepper to taste ½ tsp chili powder to taste 1 clove of fresh garlic, minced OR 1 tsp garlic powder Bowl of Romaine Lettuce or any other leafy, dark lettuce 1-2 Cups of chopped peppers 1-2 oz Cholula Brand Hot Sauce (optional) 1/4 cup total shredded cheddar, colby, and/or monterey jack cheese (omit if using beef) Directions: Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side. Add the other ingredients into the salad bowl. Dice chicken and add to the salad. Top with cheese, toss and enjoy!

MIdAfternoon Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Fiesta Chicken or Shrimp

Dinner

6-8 oz. chicken breast, cut into thin strips or 3-4 oz. shrimp 3 Tbsp fresh cilantro 1 cup of spotlight bell peppers, cut into strips ½ Cup of Onion, sliced 1 Clove of garlic 2 Tbsp Lime Juice ½ tsp low sodium soy sauce Dash of cayenne pepper Dash of black pepper 1 Tbsp Extra Virgin Olive Oil Directions: Mix all of the ingredients, except for the olive oil. Allow to marinade for several hours. Heat a skillet over medium-high heat and add the olive oil once the skillet is hot. Throw the meat onto the skillet and move around as it cooks over the high heat. Once the meat is almost done, take the remaining contents of the marinade and throw them into the skillet. Allow them to cook for a few minutes until hot, but not soggy. Serve on a platter, and enjoy. Goes well with cauliflower rice (see Cajun Shrimp recipe).

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#5, Friday Meal#

Recipe The Wonder Bowl

Breakfast

½ -1 Cup of Lowl Fat Cottage Cheese 1 Scoop of Whey Protein Powder (flavor of choice) 2 Tbsp Flax Meal Directions: Mix ingredients into a bowl and enjoy!

Mid-Morning Snack

Choose your favorite snack option Yogurt Chicken 6-8 oz. of chicken breast 1 cup of Stonyfield Farm’s Organic Plain Full-Fat Yogurt (for marinade) ½ lemon 1 Tbsp oregano Salt and pepper to taste Cucumber Greek Dressing:

Lunch

1 Tbsp Extra Virgin Olive Oil 1/2 Tbsp of Vinegar 1 tsp of Oregano Squeeze of half a lemon Directions: Take all the ingredients, except the chicken and lemon and stir in a bowl. Squeeze the lemon juice into the mix. Marinade the chicken in the mixture and let it sit at least 8 hours in the marinade. The longer the better, 24 hours is best. Grill the chicken until thoroughly cooked. Add greek dressing and enjoy!

MIdAfternoon Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Cajun Shrimp w/ Cauliflower Rice Cajun Shrimp: 6-8 oz. of shrimp 1 Tbsp Extra Virgin Olive Oil Cajun seasoning mix or (1 tsp salt, ½ tsp black pepper, ½ tsp cayenne pepper, ½ tsp onion powder, ½ tsp garlic powder, ½ tsp chili powder) Salt to taste Non-stick spray Cauliflower Rice: 1 head of fresh cauliflower Salt to taste Directions:

Dinner

Shrimp: Place the skillet over medium heat and spray with the non-stick spray (if they shrimp is frozen, I recommend steaming it for a few minutes so it defrosts). Throw the shrimp in and add olive oil and the Cajun seasoning. The more Cajun seasoning you add, the spicier it is, so proceed with caution. Cook for until shrimp are hot to the touch, it should only be about 5 minutes give or take as shrimp cooks very quickly. Cauliflower rice: Grate the fresh cauliflower. If you do no have a grater you can chop it, but it will take a lot longer, so go ahead and buy one. It helps to cut the cauliflower into 3-4 large chunks so you can easily hold it as you grate. Take grated cauliflower and place in the microwave for 2-3 minutes depending on microwave. Do not add water as cauliflower retains plenty of it and will release moisture as it heats up. Once cooked, add salt to taste. This dish makes a great substitute for rice.

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#6, Saturday Meal#

Recipe The Protein Waffle House 1 Scoop Whey Protein Powder (Flavor of Choice) ½-1 Cup of Low Fat Cottage Cheese 2 Tbsp Flax Meal 1 Tbsp Coconut Flour 1 tsp Baking Soda Water to desired consistency Walden Farms Sugar Free Syrup Or 1 Tbsp of Mixed Berries 1 Tbsp Sweetner (Splenda or Stevia)

Breakfast

Directions: Preheat the waffle maker and season it with non-stick olive oil spray, if necessary. Beat the ingredients in a bowl. If too thick, add water to achieve desired consistency. Pour in a circular motion on the waffle maker (amount to pour depends on size of waffles maker). This usually makes me two fluffy waffles on our $20 waffle maker we purchased at Target. Cook according to your waffle maker directions and watch them expand into fluffy waffles. To make the berry syrup, place the berries in a microwave-safe small dish. Microwave for about 30 seconds or until berries are warm and have secreted their juices. Add the sweetener. Add water to achieve desired volume. Pour on the waffles.

Mid-Morning Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Cobb Salad 6-8 oz. Grilled Chicken, sliced 1/2 Tbsp Blue Cheese Crumbles 4 Scallions/Green Onions 1 tomato, chopped 1 Whole Omega-3 Egg, hard-boiled, sliced 1 Slice of Extra-Lean Turkey Bacon Unlimited Mixed Greens 1 Tbsp Sherry Vinegar 1 Tbsp Extra Virgin Olive Oil Salt and pepper to taste Directions:

Lunch

Grilled Chicken: Season chicken breast with salt and pepper. Place on a grill or on a pan with medium heat. Cook until there is no pink in the center. Allow to cool and then slice into very thin pieces. Salad: Microwave or pan-fry the turkey bacon using no additional oils. Once bacon is done, place it on a paper towel and allow it to cool. Place greens, shallots, eggs, tomato, crumbles and chicken into a bowl. Return to the turkey bacon, roll it up tightly and then mince it. Add the bacon into the mixture. Toss the ingredients in the bowl. You may then mix the olive oil and sherry vinegar in a small separate container and add it to salad and toss again.

MIdAfternoon Snack

Choose your favorite snack option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe Seafood Piccata 6-8 oz. of Tilapia, thinly sliced (or any other fish or seafood of choice) 1/4 cup of ground flax meal (coconut flour or nut meal may be substituted) Salt to taste 1 Tbsp Italian seasonings Non-stick cooking spray 1 fresh lemon or 3 Tbsp of pure lemon juice 1 cup of white cooking wine 2 Tbsp of jarred capers with juice 3 sprigs of parsley 1 Tbsp of Extra Virgin Olive Oil Directions:

Dinner

Line a baking sheet with non-stick spray and preheat the oven at 325 degrees. Place egg whites in a small bowl. Take ground flax meal and place in a Ziploc bag. Place fish in it and lightly coat it with the flax. Remove the fish and sprinkle salt and Italian seasonings. Place the olive oil in a pan and place over medium heat. Cook the tilapia until flaky to the touch and remove. For the sauce, use the same pan over medium heat. Spoon the capers making sure to use as much of the juice as possible. Place them into the pan. Pour the white wine into the pan and stir. Finally cut the lemon in half and pit it and squeeze one half of the lemon into the mixture or pour the 3 tbsp of pure lemon juice. Stir until little bubbles form and then place on very low heat to keep warm. Take the tilapia and place into the sauce. Serve by placing the fish on a plate and pouring the remaining sauce on top. For an extra kick, you can grate and sprinkle a little lemon zest and parsley on top of the dish. You may garnish by slicing the other lemon half and/or by using a few sprigs of parsley.

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Day#7, Sunday Meal#

Recipe Steak and Eggs 2-4 oz. of Extra Lean Sirloin Steak 2-4 Whole Omega-3 Eggs, cracked and beaten in a bowl Veggies of Choice (Spinach, Spotlight Peppers, Onions, Mushrooms) 2 cloves of fresh garlic Salt and Pepper to taste Non-stick olive oil spray Directions:

Breakfast

Turn your oven on the broiler setting. As it heats up, mash the garlic cloves with a knife of spoon and spread on piece of steak, add salt and pepper to taste. Place the steak in the broiler. While the steak cooks, spray a pan with the non-stick spray and apply to medium-high heat. Throw in any veggies that you would like in your scrambled eggs. Allow the vegetables to sizzle in the heat, moving them around with a spatula to cook evenly. Quickly check on the steak, it is browned on one side, flip over and close the oven. If not check periodically until it is browned and flip. After the veggies have been cooking for about 1-2 minutes, lower the heat to medium and pour the beaten eggs in and scramble until evenly cooked. Place the eggs on a plate and add salt and pepper to taste. When the steak has browned on the other side, add it to the plate. Enjoy the hearty breakfast!

Mid-Morning Snack

Choose your favorite snack option Greg’s Fitness Bison, Turkey, or Sirloin Burger

Lunch

6-8 oz. of Extra Lean Ground Sirloin, Lean Ground Turkey, or Bison 2 leafs of boston butter lettuce (rinsed and dried) Sliced onions Sliced of tomato 1 pickle Mustard ½ tsp paprika 1 clove of minced garlic salt and pepper to taste 1 Tbsp dried onions Note- I also like Whole Foods Steak and Chop seasoning in the butcher area Directions: Heat grill or pan on medium-high. Mix the ground beef with the seasonings. Place the patty on the grill, as soon as the patty is completely grilled on one side, flip over. Once grilled to your liking, place atop a clean leaf of lettuce, add the tomato, onion and mustard. Top with the other leaf and enjoy.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Meal#

Recipe

MIdAfternoon Snack

Choose your favorite snack option

Turkey Italian Meatloaf and Garlic Mashed Cauliflower

Dinner

1 pound of Lean Ground Turkey 3 Whole Omega-3 Eggs 3 Tbsp Grated Parmesan Cheese Italian Seasonings 3 Tbsp Almond Meal Salt and pepper to taste 1 Jar of marinara sauce Directions: Preheat the oven to 325 degrees. Mix all ingredients except the marinara sauce and create a loaf pour marinara sauce over it. Place it in the oven. Allow it to cook for about 1 hour or until cooked through the center. Makes 2 MALE or 4 Female servings

Dessert

Choose your favorite dessert option

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Rapid Fat Loss Snacks

Rapid Fat Loss Desserts

Seek to rotate your snack selections as much as possible for best results:

Seek to rotate your dessert selections as much as possible for best results:

Half of Any Leftover Meal (optimal convenience)

Any Snack Replacement Shake (SRP)

2-4 Pieces of String Cheese 1 Prograde Protein Shake

2-4 oz of Any Cheese 2-4 oz Any Deli Meat (no sugar added, low in salt, no nitrates) 2-4 Hard Boiled Omega-3 Eggs Side Salad with 4 oz Cheese or 4 oz Meat See Rapid Fat Loss Snack Recipes for more ideas Limit to Once/Day: 1/2 cup or small handful of Mixed Nuts (unroasted, no sugar added, low in salt) 2-4 Tbsp Nut Butter (unroasted, no sugar added, low in salt) on Celery Sticks Note- Though not mandatory, please try to add green veggies (or any other veggies BESIDES corn, peas, carrots, potatoes, and beets) to these snacks if at all possible to help neutralize dietary acids and to provide added fiber and micronutrients. Strive to add lettuce wrap to meats and cheese snacks to make a mini naked sandwich.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Rapid Fat Loss Snack Recipes For all snacks where there is a serving size range, women should choose the lower end and men should choose the upper end. Shrimp Cocktail 2-4 oz. shrimp Cocktail sauce: ¼ cup of chili sauce 1/8 cup of lemon juice ½ tsp horseradish ¼ tsp onion powder 2 drops of Tobasco sauce (for more kick) Salt to taste Directions: Mix cocktail ingredients and enjoy. Mini Naked Meat Sandwich 2-4 oz. of deli meat Romaine or Boston Lettuce for wrapping Tomato, onions, olives, etc Canola mayo or ½ a slice of cheese Directions: Wrap ingredients in the lettuce. Mini Naked Cheese Sandwich 2-4 oz. of cheese Romaine or Boston Lettuce for wrapping Tomato, onions, olives, etc Directions: Wrap ingredients in the lettuce. Beef on a Stick 2-4 oz. of extra lean beef, thinly sliced 1-2 Skewers I Tbsp soy sauce 1 clove crushed garlic Directions: Marinade beef in garlic and soy mixture for at least 10 minutes. Place on a wet skewer and grill or bake. Egg White and Tomato 2-4 egg whites or 1/4-1/2 cup of liquid egg white Once slice of tomato 1-2 slices of cheese Directions: Cook egg white, place cheese on top until it melts. Serve over slice of tomato.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Tuna Salad or Chicken Salad on Celery Take half of the chicken or tuna salad recipe, and place on celery sticks Side Salad with Cheese 2-4 oz. of cheese Cup of romaine lettuce ¼ cup of chopped tomatoes 10 slices of cucumbers 1/8 cup of chopped onion ¼ chopped peppers of any color All natural salad dressing that is very low in sugar (3g or less) Directions: Mix salad together. Eat with dressing on the side by dipping fork into the dressing. Side Salad with Meat 2-4 oz. of any grilled protein source (steak, chicken, fish, etc.) Cup of romaine lettuce ¼ cup of chopped tomatoes 10 slices of cucumbers 1/8 cup of chopped onion ¼ chopped peppers of any color All natural salad dressing that is very low in sugar (3g or less) Directions: Mix salad together. Eat with dressing on the side by dipping fork into the dressing. Buffalo Chicken Bites 2-4 oz. cooked chicken, cubed 2 Tbsp Frank’s Red Hot Sauce 1 Tbsp Litehouse Blue Cheese Dressing OR any other all natural blue cheese Directions:Mix the warm chicken in the buffalo sauce and dip in the blue cheese. Enjoy with celery on the side. Caprese Salad 1 tomato 2-4 ounces of fresh mozzarella 1/4 Tbsp olive oil 1 Tbsp balsamic vinegar Dash of Italian Seasonings Salt and Pepper to taste Optional: Fresh basil Directions: Slice the tomato into 1/4 “ slices. Slice the mozzarella to match the amount of tomato slices you come up with. Place the slices of mozzarella on top of the tomato slices. Top each one with a basil leaf. Mix the other ingredients and pour over the tomatoes.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Cheesy Greens Brocolli, green beans, or any other green 2-4 oz. of cheese Directions: Boil the veggies and drain. Place back in the pot with the cheese and melt and mash together. Mozzarella Marinara 2-4 pieces of string cheese 1 cup of warm marinara sauce (no sugar added) Ziploc bag with 1/8-1/4 cup of almond meal Non-stick spray Directions: Spray a pan with non-stick spray and put it over medium-low heat. As the pan heats remove the cheese from its wrapper and throw them in the Ziploc bag. Toss them around so that there is a very thin layer of almond meal coating them. Add them to the pan. Keep an eye on them and rotate them carefully so that they are brown on each side. Do not turn on the heat too high, as it will become a gooey mess. Keep it at a medium-low heat until all sides are crispy golden brown and the entire stick is cooked. Remove and enjoy with your warm marinara sauce.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Master Meal Replacement Shakes (MRP’s) List To convert these Meal Replacement Shakes (MRP’s) into Snack Replacement Shakes (SRP’s), simply reduce all listed ingredients in half. Chocolate Chocolate Mint Shake 1 Cup of Ice 1 Cup of water 2 Scoops Whey Protein Powder 3 Tbsp of Unsweetened Cocoa Powder 2 Tsp of natural or organic peppermint extract 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy. Vanilla Crème Smoothie 1 Cup of Ice 1 Cup of water 2 Scoops Whey Vanilla Protein Powder 1 Vanilla Bean 1 Tbsp Vanilla Extract 1 Tbsp Cinnamon 1 Tsp Nutmeg 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Slice the vanilla bean “longways” and using a dull knife (like a butterknife) and scrape out the insides. Add into a blender with all the other ingredients, blend and enjoy. Double Chocolate Smoothie 1 Cup of Ice 1 Cup of water 2 Scoops Whey Chocolate Protein Powder 3 Tbsp of Unsweetened Cocoa Powder 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy.

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Choco-Java ShakeIngredients: 1 Cup of Ice 1 Cup of water 2 Scoops Whey Chocolate Protein Powder ½ Cup of coffee or 3 Tbsp of Coffee extract 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy Strawberry Banana Smoothie Ingredients: 1 Cup of Ice 1 Cup of water 2 Scoop Whey Vanilla Protein Powder ½ Cup Frozen Strawberries ½ Frozen Medium Banana 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy Choco-Banana Shake 1 Cup of Ice 1 Cup of water 1 Scoop Whey Chocolate Protein Powder 1/4 medium Banana 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy Orangesicle Shake 1 Cup of Ice 1 Cup of water 2 Scoops Whey Vanilla Protein Powder 2 Tbsp Orange Extract 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


Vanilla-Java Shake 1 Cup of Ice 1 Cup of water 2 Scoops Whey Vanilla Protein Powder ½ Cup of coffee or 3 Tbsp of Coffee extract 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy Strawberries n’ Cream 1 Cup of Ice 1 Cup of water 1 Scoop Whey Vanilla Protein Powder ½ Cup Frozen Strawberries 6 Tbsp Flax Meal 2 Tbsp Coconut Flour Directions: Mix in a blender and enjoy

Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as possible?” If YES, do it! If NO, don’t!


WORKOUT GUIDE


Contents Initial Phase & Starting Line

2

Body Mass Index Chart & 90% Quality Rule

3

Stretching 4 Illustrations of Dynamic Stretching Exercise

5

Training Tactics

6

Range of Motion

7

Breathe Control

8

Adaptation and Plateaus

9

SAID Principle

10

Cardio Training

11

Spot Reducting

12

Workout Plans

13-17

Join a Gym or Set One Up at Home?

18-19

Home Gym Set-up

20

Travelling and Working Out

21-18

Stay Motivated

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1


Workout Guide Initial Phase The fun is just beginning folks! Grab yourself a healthy, cold beverage and pay close attention to what’s about to happen. Now that you have direction and know how to motivate yourself, the next phase in your transition is the inclusion of movement. To reiterate, it is very important to NOT get sucked into the latest fitness craze and media hype. Sure, you might want results, but not at the expense of your well-being. Remember, you only get one body! Suffering an injury can set you back weeks, months or even years, which is no bueno amigo! Eventually you can work your way up to a high-intensity regimen, but you must EARN that privilege. The bottom line is, ease your way into things and familiarize yourself with the proper starting procedure.

Starting Line Instead of just knowing you are overweight or out of shape, you are actually going to find out exactly where you stand with starting dimensions. These would be known as biometrics. This is a critical point that a lot of people overlook or miss, but is very important. Simply put, it’s a statistical tracking system. When you find out your physical starting parameters, you can use these as references to monitor your progress as you go along. This will also tie into your goals and wellness vision that was addressed earlier. You can get as basic or complex as you want with your assessments. If you are really detail-oriented and love data, get measurements of your arms, thighs, chest, hips, calves and neck. But all you really need for references are your weight, waist circumference and body fat percentage. You may have heard of this assessment called body mass index, or BMI for short. It is a relationship of your height to your weight, and is often used in a clinical setting for quick reference. In reality, this reading is a bit misleading and unnecessary. People, who are short and muscular for example, tend to have a high BMI but are actually in shape. If you were to do just one assessment, choose body fat percentage. Scale weight is great as a quick tracking number, but body fat percentage will give you the amount of lean muscle mass you have, which is the ultimate goal. Just for quick reference, here is a chart showing a range of body fat percentage. Be aware that this is just an average reference. Your age will have a bit more to do with it. Older men and women, for example, require more body fat for proper function. But this chart will at least give you a ballpark idea of where you should be.

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Body Mass Index Chart CATEGORY

MEN

WOMEN

Essential Fat

2 to 5%

10 to 15%

Athletic

6 to 15%

14 to 20%

General Fitness

14 to 17%

21 to 24%

Average

18 to 24%

25 to 31%

Obese

Over 25%

Over 32%

If you feel comfortable taking your own measurements, that’s fine, but it would probably be best to consult with a fitness professional who has a proven track record doing fitness assessments on clients. Once you have your measurements, write them down and keep them in a safe place so you can refer to them on a regular basis. As a rule of thumb, recheck your assessments every four weeks.

90% Quality Rule Before you start an actual program, you need to move properly. If you can’t move properly, you have no business even picking up a weight. The best way to approach this situation is by getting a FMS movement screen by a trained instructor. The acronym “FMS” stands for Functional Movement System. During a screen, the instructor will have you do a series of movements to assess your flexibility, core strength, range of motion, posture and balance. Data will be collected and a score will be reached based off the assessments you were put through. You will be informed on areas of your body that need work and be given a series of corrective exercises to perform on a regular basis. Make sure to follow the instructions and do your exercises as directed! That’s the only way you will be able to improve your weaknesses. And remember, you should always strive for 90% quality or better with every lift you do. If you can’t achieve 90% quality, then you are using loads that are out of your league. Drop the ego so you don’t end up dropping the weights! Just for the record, it is not mandatory to get a FMS screen before working out, but it’s highly advisable! If you have really tight shoulders, for example, and are unable to raise your arms straight above your head, how do you expect to lift dumbbells through this pattern? If you get screened and are prescribed exercises to stretch tight areas and strengthen weak ones, you will be able to hoist dumbbells with grace and ease.

BECAUSE THERE IS NOTHING BETTER LIKE THAT FEELING AFTER A HARD WORKOUT

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Stretching There has been a lot of debate floating around whether stretching is good, bad or ugly before a workout. Well, it could be any of the above, depending on the person doing it. Here’s a quick visual for you to draw up in your mind that will maybe answer the question of it even being necessary. Think about the process behind driving a car. When you first start it in the morning, you don’t immediately press the accelerator to the floor and speed on down the highway. You first let it idle for a bit to warm up and make sure everything is functioning properly. Treat your body the exact same way. But here’s where it gets a little fuzzy. Certain experts will have you believe that stretching before a training session works against you because it tires or weakens your muscles, causing a loss of strength. That may be true, but it is very dependent on the WAY you stretch. A lot of people are famous for doing static stretches before they work out. These are performed by pulling a body part to an end point of motion and holding it for a series of seconds. For an example, move your right arm across the front of your chest and grasp your elbow with your left hand. Pull inward and you will feel a stretch on the outside of your upper right arm and shoulder. Hold for about 20 to 30 seconds. Congratulations! You just did a static stretch! Unfortunately, these are the exact stretches you should NOT do before a workout. Just think about exercise for a second. You are constantly moving multiple joints and body parts in various angles and directions. Don’t you think it would be a good idea to stretch the same way you are about to move? The answer is a resounding, YES! That brings up dynamic stretches. You probably see where this is going. Dynamic stretches are performed in motion. These are the ones you want to do before exercise because they acclimate your body to movement. They also do a great job of elevating your heart rate and raising your core body temperature. Save the static stretches for after your workout. They are better fit for this time frame because your muscles are warm and elastic, and they can bode well to reduce soreness. All that being said, here are a few examples of dynamic stretches, just so you have a good grip on the situation. These will target all of your major muscles and joints, and that is always your goal. Self-explanatory stretches: Arm Circles, Leg Swings And Shoulder Circles

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Illustrations Of Dynamic Stretching Exercises

Trunk rotations

Windmill alternating toe touches

Squat and overhead arm reach

Side bends

Forward bends

Take a quick minute right now and practice some of these dynamic stretches. After all, it’s a good idea to get up and move every hour or two when you sit for long periods of time during the day. Not only does this improve your flexibility, but it also improves your cognitive function. Especially take that advice to work if you are confined to an office desk from sunrise to sundown!

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Training Tactics Now that you have a good warmup figured out, you need to choose what kind of workouts to do. This comes back to the 90% rule. You better not have forgotten already! In historic times, the 90% rule was taken very, very seriously. Simply put, if you cannot perform a set of reps with 90% perfection or better, you need to stop and rest until you can. This forces you to focus on quality over quantity. Workouts back then had meaning, structure and an end result in mind. People would practice instead of just work out, and they always had a goal to feel better when they finished then when they arrived at the gym. Follow this same plan of attack to a tee! If you have witnessed anyone doing a really high-intensity program that forces you to do as many reps or rounds as possible in a short amount of time, you will know exactly what BAD quality looks like. Never sacrifice form for technique! This type of high-volume training might yield fast results, but it can also yield fast trips to the emergency room or physical therapist’s office. It is often reckless, dangerous and has no noble purpose. Sadly, it is often the work of the ego that drives people to keep pushing past physical and mental exhaustion. This doesn’t mean there is no time and place for being competitive or doing high-intensity exercise. But not when it’s at the expense of good, crisp, clean, quality movement. And you have to earn your way to higher intensity training protocols.

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Range of Motion (ROM) It’s only fitting that you learn a thing or two about form and progression before getting some workout examples to try out. At some time in your life you must’ve heard the phrase “full range of motion.” This simply means always make sure to move a weight through the entire range your joints will allow. Yes, your joints will be locking out. It used to be a pretty popular belief to never lock out your joints, but don’t buy it. If you stop short of achieving full range of motion, your joints won’t lock, but you also will not get the most benefit from the exercise you are doing. As long as you perform the movement correctly, you have nothing to fear. Take barbell biceps curls, for example. Here are the instructions HOW to do the exercise and the reasoning WHY you should always use a full range of motion… Hold the bar with an underhand, shoulder-width grip and stand with your feet shoulder-width apart. Keep your abs tight, back straight and upper arms pressed to your sides. Bend your elbows to pull the bar up toward your chest until your palms face your body. Hold for a second as you squeeze your biceps forcefully then slowly lower the bar down. Stop when your arms are FULLY extended. Repeat for as many reps as desired. Here is the trick to getting a full range of motion without compromising your joint integrity. Lower the weight slower than you raise it. The lowering portion is called the eccentric force, while the lifting portion is called concentric. Two things make a lot of sense when it comes to lowering weights. If you do it fast, you will in turn lock your joints fast and cause possible damage. If you do it slow, you will spare your joints trauma and get more muscle activation. A good rule of thumb is to follow a 1-to-2 ratio of concentric to eccentric force. For example, if it takes two seconds to lift a weight, lower it in four. You don’t necessarily have to count with every rep. Just focus on lowering the weight slower than you lift it. But if it helps to count, then by all means do so. Simply put, the connective tissue involved with an exercise adapts to the movement pattern it is put through. If you train a body part to only move a certain distance, it will get used to that distance. Then when it gets forced to move farther, disaster can happen. Here is a practical example of why you should always move through a full range of motion. Go back to the biceps curl. If you stop short of locking out with every rep, your muscles and neighboring tissues will adapt to this range of motion. The next time you play tennis and forcefully reach behind your body for a backhand slam, guess what happens? Your elbow goes into full extension and your biceps are only conditioned to go a certain distance. The best case scenario is you suffer a mild strain. The worst case scenario is you tear your biceps muscle in half and it folds up your arm like a broken rubber band.

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Breathe Control Before moving forward, you need to know about this little thing called breathing. It is an often overlooked, but vitally important aspect of exercise. Sad but true, there are millions of people who do it completely wrong, and in some cases don’t do it all! They just simply hold their breath. NEVER hold your breath! Focus on inhaling on the eccentric phase and exhaling on the concentric. An easy way to remember this is simply exhale when you exert force and inhale when you are winding up. To use the biceps curl example one more time, inhale as you lower the weight and exhale as you lift it.

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Adaptation and Plateaus The body has a magical way of adapting to its surroundings and the stresses deemed upon it on a daily basis. Adaptation is a good thing, but when it comes to making continued progress and physical gains it can become commonplace. If you do a brand new workout, you can expect and enjoy positive changes in strength, balance and fitness for an extended period of time. But sooner or later, your body will adapt to the new battery of stressors you put it through and you will no longer make progress. In fitness circles, this is referred to as a plateau. If you do the exact same workout for months and even years in a row, you will reach a certain point of fitness and that’s it. And yes, there are people who have followed the exact same workout for years and years and years. If it makes you happy, then go for it. But just be aware, you can become very bored with this protocol and you will only make a certain amount of progress. It makes a lot more sense to change your workouts completely every four to six weeks. This will give you enough time to make continued gains in size, strength and lung capacity, and not get burnt out. The easiest way to change a workout is just simply do different exercises. You can still work the same muscle groups though. For example, if you do barbell bench presses for your chest for four weeks, change it to dumbbell incline presses for your next cycle. Speaking of cycles, this is a good segue to talk about periodization. This training protocol is often deployed by serious athletes or people training for a specific event like a bodybuilding competition. It is based off of periods of time known as macrocycles, mesocycles and microcycles. Each one has a desired goal in mind. A macrocycle is the largest span of time and can be 9 to 12 months down the road. Think in terms of your wellness vision in this case. A macrocycle is a smaller block of time, usually in the neighborhood of three or four months and a microcycle is a one or two week increment. Using these cycles can keep your workouts interesting and purposeful, and give you solid goals to aim for. Not to mention, they can be strategically placed to avoid adaptation.

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SAID Principle It’s only fitting that the gears get shifted right to the SAID principle. This acronym stands for Specific Adaptation to Imposed Demands. Why is the SAID principle so important? It has relevance to adaptation, which was just laid out. If you are thin and looking to add 20 lbs. of muscle to your frame, are you going to do cardio six days a week for 60 minutes? It’s highly unlikely. Instead, you are going to take the necessary steps involved with adding 20 lbs. of muscle to your frame. THAT is where the SAID principle comes into play. You need to train specifically for the event or end result you are looking to achieve. This is common with people who play sports, and in that sense, is known as sport-specific training. If a basketball player wants to improve his vertical leap, he will build the muscles in his legs that are primary for jumping. But he will also do jumping drills because they are specific to his sport. Now go back to the thin guy who wants to gain 20 lbs. The goal is to perform compound exercises that involve more than one joint and more than one muscle working in unison. This allows you to lift heavier weights and recruit more muscle fibers. A lunge is a good example of a compound exercise. You activate your ankles, knees and hips all at the same time, causing you to work your calves, hamstrings, quadriceps and glutes simultaneously. Keep the SAID principle in mind at all times and you will get better results through your training periods.

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Cardio Training The benefits of cardiovascular training are vast, on both a physical and mental level. Even the untrained ear has heard of its magical ability to promote weight loss, improve circulation and lung capacity, strengthen bones, reduce disease risk and lower blood pressure. Cardio is also well known for its tendency to release these hormones called endorphins. Think of this as a “chi hit.” When endorphins are released, you go into a state of euphoria so to speak. You become happy, calm and feel satisfaction. These mental perks alone should be motivation enough for you to join the fun like so many others. The million dollar question then becomes what is the best type of cardio? The short AND correct answer is, the best type is the one that you will do on a regular basis for an extended period of time. It really all depends on your likes, dislikes, preferences and limitations. For example, if you had surgery on your knee a while back and impact is forbidden, running is not your best option. This also applies if you are obese. Excess weight equates to excess stress on your joints, which can lead to acute or chronic pain. Remember, safety always comes first! In these cases, you’ll be better served sticking with a non-impact form of cardio, such as cycling, elliptical training, arc training, swimming or compact climbing. With the exception of swimming, these activities are performed with your feet in a fixed position, which negates impact. While swimming, all you have is the resistance of the water, which is especially good if you have arthritis or other joint complications. The underlying message is make sure to choose a form of cardio that is fun. The same goes with weight training. If you do not like what you do, it’s going to be really tough to stay motivated. The last thing your workouts should feel like is work. You want to be happy and get into a flow instead of feeling anguish and anxiety. As far as placement of cardio in your program goes, this once again reverts back to the SAID principle. If you are specifically trying to lose weight, you might want to dedicate three to five days to cardio training. If you are known as a “hardgainer,” then you might want to stick to more limited amounts with less intensity. On the other side of the coin, if you have lofty goals, such as losing 10 or more pounds, you might want to amp your cardio up a notch. This would be a good time to include interval training in your program. Interval training, also known as High Intensity Interval training (HIIT), has become somewhat of a buzzword and for good reason. It is performed by alternating your pace back and forth between high and low intensity for the duration of your session. Instead of getting a “nice” calorie burn during your workout, you end up getting a GREAT calorie burn as well as boosting your metabolism into orbit for several hours later. This bodes well for faster weight loss. Since you are going at a higher intensity, make your sessions short when you first start out. You can achieve favorable results in as little as 15 to 20 minutes. Gradually add time as you develop higher lung capacity and get into better shape. As a basic rule of thumb, follow a 1-to-2 ratio of high to low intensity. For example, run for 30 seconds, walk for 60 and repeat.

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Spot Reducing Before moving forward, you need to know about this thing called “spot reduction” or “spot reducing.” You’ve probably seen at least one infomercial in your life, where some ab gadget gives you amazing weight loss results in your abdomen or “your money back!” This theory is known as spot reduction. Regardless if it is your stomach, arms, legs or ankles, it is anatomically impossible to shed weight in one area of your body. Sorry to disappoint you, but you need to know the facts. This means performing dozens and dozens of crunches every day might get you decently strong abs, but it will do very little for that layer of adipose tissue covering them up. Pay attention to someone who is going through a major weight loss. Aside from their stomach looking smaller, they will likely have a thinner face and neck. It’s highly unlikely that they did a bunch of neck rolls and head tilts to make that happen. It was all due to weight loss through the entire body as a whole. This doesn’t mean you can’t tone a particular area. You just need to follow the right measures to achieve a desired result. Take the arms for example. Focus on doing weight training exercises like dips, pushups and curls, but also include cardio in your program as well to blast fat throughout your entire body.

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Workout Plans OK, the long-awaited time has come. Below are three workout examples - one is a beginner workout performed 3 days a week, the second is a 4-day plan for intermediates and the last is a 6-day plan for more advanced people. Pick your poison and train with a smile on your face.

Beginner Workout When first starting out, you are much better suited for a program that won’t make you vomit or cause you so much physical pain that you have to limp out of the gym when you are done. A basic plan that targets all of your major muscle groups is a good idea at this point. Here is a schematic to follow.

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Aim for six to eight exercises that target all of your major muscle groups, such as chest presses, military presses, back rows, triceps pushdowns, biceps curls, squats and bicycle crunches.

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Do a moderate amount of reps for each exercise. You want to get to a point where you feel worked, but not pulverized. As a general rule of thumb, 8 to 12 reps is a good starting point.

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Perform three or four sets. Let fatigue be your guide here. If you reel off three sets and feel you still have gas in the tank, do one more.

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Rest for 60 seconds between your sets. If you feel you can recover faster, then shorten your breaks. Always remember the 90% rule!

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Choose between horizontal or vertical loading. Horizontal loading is doing an entire series of sets for one exercise, moving to the next exercise, and then following this pattern all the way to the end of your workout.

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Vertical loading would be performing one exercise for one body part, then doing a different exercise for another body part and moving to the next and the next and the next until you’ve completed them all.

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Then start from the top and go back down the list again until you’ve achieved your desired amount of sets per exercise. It would be as if you were following them vertically written on a page.

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Work out three days a week on nonconsecutive days.

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Intermediate Workout If you have a bit of experience and want to turn your efforts up a notch, here is a 4-day plan that should satisfy your itch. You will be working the same three muscle groups on Monday and Thursday and the same three muscle groups on Tuesday and Friday. This gives you two full rest days between working the same groups. And feel free to change the days you do this program if it better fits your schedule. Start out light and increase weight with each subsequent set. Wherever you see two sets of 10 reps in a series, perform breakdown sets. This is where you lift a lighter load immediately following a set and take a very short rest break or do not rest at all. It’s up to you how you go about it.

Mon and Thur - Shoulders/Triceps/Biceps/Abs. Shoulders: Dumbbell Military Press: 15, 12, 10, 8, 6, 10, 10 reps Barbell Shrugs: 12, 10, 8, 6, 10, 10 reps Dumbbell Lateral Raises: 10-12, 10-12, 10-12 reps

Triceps: Weighted Dips: 12, 10, 8, 6, 10, 10 reps Dumbbell Triceps Kickbacks: 10, 8, 6, 10, 10 reps

Biceps: Barbell EZ-bar Curls: 12, 10, 8, 6, 10, 10 reps Dumbbell Incline Hammer Curls: 10, 8, 6, 10, 10 reps

Abs: Hanging Knee Raises: 15 to 20 reps. Side Plank Dips: 15 to 20 reps Bicycle Crunches: 15 to 20 reps

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Perform each ab exercise after completing each set of weight training exercises. Follow this sequence all the way through. For example, do hanging knee raises after you’ve completed your military presses. Then do side plank dips after your shrugs and perform bicycle crunches after your lateral raises. Continue this pattern through the rest of your workout. When you finish the last set of the last routine, you will have done two sets of ab exercises for each region of your midsection. At this point, perform an ab circuit by doing all three of the ab exercises back to back to back with no rest.

Tues and Fri - Chest/Back/Legs. Chest: Barbell Incline Press: 15, 12, 10, 8, 6, 10, 10 reps Dumbbell Bench Press: 12, 10, 8, 6, 10, 10 reps Dumbbell Flys: 10-12, 10-12, 10-12 reps

Back: Wide-grip Lat Pulldowns: 12, 10, 8, 6, 10, 10 reps Dumbbell One-arm Rows: 10, 8, 6, 10, 10 reps

Legs: Barbell Deadlifts: 12, 10, 8, 6, 10, 10 reps Dumbbell Walking Lunges: 10, 8, 6, 10, 10 reps

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Advanced Workout This program consists of six days of weight training. The focus is on two different muscle groups a day. For most of the workout, these will be opposing muscles, such as chest/back and triceps/biceps. Working opposing muscles is an old-school strategy deployed by bodybuilders and strongmen that helps create symmetry and ensures that you have a balanced physique. Do chest/back on Monday, triceps/biceps on Tuesday, and shoulders/legs on Wednesday. Then, repeat the three-day scheme in that same order on Thursday, Friday and Saturday. Take Sunday off to go golfing. Once you have gone through the week, start the cycle off again on Monday, this time with tris and bis. Continue to follow the same pattern... tris/bis, shoulders/legs, and chest/back, on consecutive days. Your muscle groups will get two full days of rest, three times in a row, then six days of rest. Here is a 4-week schematic so it’s easier to see…

Week 1

Week 2

Monday: Chest/Back Tuesday: Tris/Bis Wednesday: Shoulders/Legs Thursday: Chest/Back Friday: Tris/Bis Saturday: Shoulders/Legs

Monday: Tris/Bis Tuesday: Shoulders/Legs Wednesday: Chest/Back Thursday: Tris/Bis Friday: Shoulders/Legs Saturday: Chest/Back

Week 3

Week 4

Monday: Shoulders/Legs Tuesday: Chest/Back Wednesday: Tris/Bis Thursday: Shoulders/Legs Friday: Chest/Back Saturday: Tris/Bis

Monday: Chest/Back Tuesday: Tris/Bis Wednesday: Shoulders/Legs Thursday: Chest/Back Friday: Tris/Bis Saturday: Shoulders/Legs

Now that you’ve established what muscles to do and on what days, you need to know how to set up your reps, sets and exercises. Here is a pattern to follow…

Perform three exercises per muscle group 1st exercise: 15, 12, 10, 8, 6, 10, 10.reps 2nd exercise: 12, 10, 8, 6, 10, 10 reps 3rd exercise: 10, 8, 6, 10, 10 reps

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Before moving on, you need to know which exercises to do. Your objective with this, and any workout, is to maximize muscle recruitment. The best way to obtain that is by doing compound exercises. Compound exercises work a focus muscle and one or more other muscles. Being that you have multiple muscles working in concert, you are able to maximize muscle fiber recruitment, leading to heavier weights being lifted and more size being gained. You may also have heard these exercises referred to as “multi-joint exercises” because they activate more than one joint. If you can, do compound exercises across the board for each muscle group. For example, squats, step-ups and lunges all qualify as compound exercises for your legs and make good additions to your workout. If you include isolation exercises, do them last. Isolation exercises zero in on one muscle and they activate single joints. If you do them first, you will tire yourself out and not be able to push hard with your compound movements.

Here is an example routine of exercises to perform… Chest/Back:

Tris/Bis

Shoulders/Legs

Barbell Bench Press Dumbbell Pullovers Cable Flys Weighted Pull-ups Bent-over EZ-bar Rows Weighted Back Extensions

Dumbbell Overhead Triceps Extensions EZ-bar Skullcrushers Rope Pushdowns Barbell Curls Dumbbell Twist Curls Preacher Bench Dumbbell Concentration Curls

Dumbbell Military Press EZ-bar Upright Rows Dumbbell Front Raises Back Squats Dumbbell Step-ups Dumbbell Alternating Reverse Lunges

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Join a Gym or set one up at Home? A lot of people differ when it comes to going to a gym or working out at home. Motives for this decision range from being self-conscious to convenience factors to economic issues. In reality, there really is no right or wrong answer. As with fitness in general, it really all depends on your personal preferences. You may see the value in having both a membership and home gym.

“The Gym” When it comes to the gym scene, fitness tools have evolved, fitness programs have come and gone, and technology has advanced to the point where all you need to do to get access is swipe a card at the front door. No matter how you slice it, none of that stuff even matters if it weren’t for one common thread-members. Without members you have no gym and you have no reason for trends and fads to come and go. If you are in fear of being judged or ridiculed by these members, you have a better chance of getting hit by a meteorite. Uncommon to popular belief, gyms are not as intimidating as you may think. On the average, people are more concerned about looking at themselves in all those glistening mirrors then they are looking at you. That doesn’t mean you’re not worth looking at though. It just means you should not let fear of judgment be a deciding factor in joining a gym. Base your decision off of more realistic factors like cost of memberships, distance to your home or office, amenities and offerings included with a membership. Also, when you first join a gym, the front desk person or whoever you encounter should be very accommodating and professional. If they are anything short of this, do not waste your time. It shows bad customer service and that’s the last thing you want to deal with on a daily basis. Additionally, they should set you up with a free tour and possibly a free training session to get familiar with the equipment and how to use it. Take advantage of any offering they are willing to give you, but don’t get carried away. Be aware that membership fees will vary greatly from gym to gym. One with a pool, spa, basketball court, sauna, hot tub, yoga room, towel service and underground parking is going to be a lot more expensive. These types of gyms often have a multitude of classes included in the price of the membership, which is a good perk. Aside from the price, the cleanliness of a gym is something you do not want to overlook. You may actually be better off paying more for a membership if the gym is spotless and has good cleaning practices. You sure don’t want to be subjected to sweat and filth when you’re cranking out reps on a weight bench.

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You may also be interested in seeking out a personal trainer at a gym, which can be a very good idea, especially when just starting out. They can help you dial in your goals and create workout plans specifically geared to your needs and wants. One last thought on the gym scene. Don’t join one based only on its proximity to your house. Instead, think about your work situation. If you have a gym that’s right across the street from your place of employment, it might be a better option to join that one. Then you can bring your workout clothes with you and hop right in there when you finish your day. Or go there first thing in the morning and shoot right over to work afterward. This will also give you less of a chance to make excuses why you shouldn’t go to the gym.

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Home Gym Set-up Nothing really beats the convenience of having a home gym. In all honesty, it’s advantageous to have one even if you get a membership. A time will come where you are unable to make it to the gym and you’ll regret not having a place to train. This will especially hold true in the winter if you live in a cold weather climate. No amount of snow, sleet or freezing rain can ever be used as an excuse to deprive you of your workout. Really, the only disadvantage with a home gym is the startup costs. But when you compare it to a year’s worth of membership fees at a gym and all the incidentals that accrue, it usually balances out. And, this is a one-time investment that can last many years down the round. You can get as fancy or basic as you want, but at the very least, invest in full length mirrors on at least one wall. Yes it’s true, you’ll spot people checking themselves out all the time in a public gym, but that’s not why the mirrors are there. They help ensure that you are using proper form. If you can’t see yourself, you may think you are doing an exercise correctly, but are not. If you CAN see yourself, you will know if your form is off from the start and be able to make proper adjustments. Ceiling fans are good options to include, especially if you live in a warm climate. Not only do they cool you off, but they circulate air, making it easier to breathe and recover between sets. Make sure to pay attention to your surroundings though. If you have a fan going, and are about to jump rope or do an overhead press, you don’t want to hit it. The fan always wins! Aside from the aesthetics, you have to figure out what equipment you want. Just as you can get fancy and elaborate with the design of your gym, you can also do the same with your equipment choices. Times have changed over the past decade. Fitness trends have slowly and surely gone in more of a minimalist direction. In the big picture, you want to harvest tools that will allow you to target all of your muscles efficiently whilst also getting an adequate amount of cardiovascular training—all while keeping as much open space as possible. Tools like dumbbells, kettlebells, suspension trainers, medicine balls, battle ropes, barbells with weight plates, pull-up bars, sleds, tires, sandbags, Indian clubs, jump ropes and gliding discs make great options. A speed bag and heavy bag are also fun tools that afford you the ability to get in better shape while also getting out some pent up aggression.

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Traveling and Working Out Regardless if it’s for business, pleasure or mourning, a time will come where you have to travel and stay at a temporary location. In some cases, people don’t care too much about working out or watching their diet when they are out of town. However, it’s highly advisable that you do. If you choose to take a few days or week off, you can jeopardize your progress and make it hard to get back on track once you get home. And it’s never fun to start from scratch after a long layoff. Regardless if you are staying in a hotel, motel, fancy house, cottage, cabin or barn, it should be a priority to stay true to your body and find a way to exercise. And when you’re out of town, you can’t just assume you’ll have a nice gym to dip into at will. That being said, you’ve already been given a few workouts, but it’s only fitting that you get one more. Call this an insurance policy just in case you are faced with a road trip and want to stay in peak condition. This workout consists of three weight training and three cardio days. All you need to execute it is the weight of your body and some household items. Perform your weight training and cardio workouts on alternating days of each other. This may seem a bit intense, but you’ll be fine as long as you start off easy and always choose safe over dangerous. As opposed to the last workouts, the exercises here will be laid out with more detail because they are a little more complex. Plus you will find some helpful tips. So without any further ado, here you go…

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Historical Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. Historical push-ups are true and correct push-ups that people used to do in historical times. On a side note, people back then were lean, defined, had great posture and a low incidence of injury. Begin in a front leaning rest (plank) position with your hands placed shoulder-width apart and your feet together. Tighten your abs and maintain a straight line from the back of your head to your heels as you bend your elbows and lower yourself down. Make sure to keep your arms in close to your sides and try to get your chin to touch the floor or ground. Remember, these are historical push-ups. Steadily push yourself back up in a smooth motion until your arms are fully extended and repeat. If you are unable to perform a set of clean reps without your butt sagging and raising, place your hands on a chair or bench. There is nothing wrong with a regression to keep your form good and body out of harm’s way.

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Decline Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. Decline push-ups are performed with your feet elevated on a prop and your hands on the floor. It’s not the other way around, uncommon to popular belief. Follow the exact same rules as historical push-ups and choose a prop that is not too extreme. The higher your feet are elevated, the harder the push-ups will be A small step stool would work just fine. If you’re a stud, use a bed, chair or table.

Backbend Push-ups - 5 sets of 15 with 45-to-60-sec rest breaks. This push-up variation is akin to a yoga pose known as a full wheel. In layman’s terms, it’s often referred to as a backbend. You are going to include the backbend into a reverse push-up so to speak. Here’s how it’s done… Lie on your back with your knees bent, and feet and hands flat on the floor. Your hands should be right by your ears with your fingers pointing toward your shoulders. In one smooth motion, raise your hips off the ground and extend your arms and legs as much as possible while arching your back. Once you have gone as far as you can, slowly lower yourself back down and repeat. As an added bonus, backbend push-ups strengthen your wrists and improve the flexibility in your arms, core and shoulders.

Pike Push-ups - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. This last push-up variation pleasantly targets your shoulders, upper back and even obliques on the sides of your ribcage. Assume a front leaning position as if you were going to do a historical push-up and lift your butt in the air. Push your weight toward your heels and fix your gaze back at your toes. Your head should be between your arms at this point and your body should be at about a 90-degree angle. Maintain this position with your body as you bend your elbows to lower yourself down. Aim the top of your head toward the floor and stop when it is within about an inch. Push yourself back to the starting point and repeat.

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Dips - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. Any time you extend or straighten your arm, you activate the large muscles on the upper back side called the triceps, which you should already know. Push-ups do a good job of targeting these muscles, but dips do an even better job. You will need a chair or sturdy, stationary object like a park bench to do these. Sit on the edge of the chair with your hands gripping the sides. Step your feet out so you have clearance between the back of your body and the chair. Lower yourself down by bending your elbows and stop when your upper arms become parallel to the floor. Push yourself back up in a steady motion until your arms are fully extended and repeat. For a more challenging variation, extend your legs out straight and ground your heels into the floor with your toes pointing toward the sky. You also have the option of placing your hands on the front edge of the chair.

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Lateral Single-leg Step Squats - 4 sets of 10 to 12 with 30-to-45-sec rest breaks. All squats target the major muscles in the lower body, which include the glutes, hamstrings, quadriceps and calves. A lateral single leg step squat places a little more emphasis on the glutes and it also challenges your balance. You will need a prop to do this exercise, such as one or more thick books, a small stool or cinderblock. Stand with your right foot on the prop and left foot spaced a little more than a shoulder-width away. Keep your elbows bent and hands tucked into your chest, and lower yourself down by bending your knees. Stop when your thighs become parallel to the floor and rise back up. Press your weight down into your foot and lift your left foot off the floor. Bend your left knee and stop when your thigh becomes parallel to the floor. You should be balancing on your right leg at this point. Step back out into your starting position, repeat for a set of reps and switch sides. If you want to add more weight to this exercise, thread a towel through a full gallon water jug and carefully position it on your upper back. Let the ends of the towel dangle over your chest and grasp each end with your hands. A gallon jug weighs 8 lbs. when full. Feel free to use a few of them if you are a stud and can handle the extra resistance. Or you can empty the fluid and add sand, gravel or small rocks.

DONT STOP WHEN IT HURTS. STOP WHEN YOU ARE DONE

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Reverse Lunges - 4 sets of 10 to 12 reps with 30-to-45-sec rest breaks. Reverse lunges will recruit your lower body muscles with a little different emphasis. They make good closers when you are finishing a leg workout. Stand with your feet together, fix your gaze on the horizon and place your hands on your hips. Take a big step back with your right foot and lower yourself down by bending both knees. Stop when your left thigh is parallel to the floor and both knees form 90-degree angles. Step back to the starting position and repeat with your left leg. Continue to alternate back and forth until you reach your rep range. And just so you know, one rep is achieved when you have lunged with both legs. Make sure to keep your torso vertical throughout the whole movement. You do not want to hinge at the hips or arch your back. Also, never let your back knee touch the floor. If you want more resistance, hold water jugs at your sides or hold the towel with the jugs across your upper back.

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Core Superset - 4 sets of 15 to 20 reps with 30-to-45-sec rest breaks. Every exercise described in this workout targets the core in one way or another. But, the core superset specifically targets all the muscles that surround the midsection of the body, which include the rectus abdominis, obliques and erector spinae. You will be able to do this with star sit-ups and back extensions. If you remember from earlier, breakdown sets were discussed. Supersets are similar in the fact that you go from one exercise to another. But, you do two different body parts and with no rest in between. Take your rest break after you have completed the superset.

Star Sit-up Lie flat on your back with your arms out at your sides in a “T” shape and legs spaced apart in a “Y” shape. Press your left hand into the floor and lift your torso at an angle toward your left as you simultaneously lift your left leg. Reach across your body with your right hand and try to touch your toes. Your left forearm and hand should be flat on the floor at this point. Once you have touched your toes, slowly lower yourself all the way back to the floor and switch sides. Continue to alternate back and forth until you’ve hit the required number of reps per side. When you rotate your body in the air, make sure your back is off the floor. You don’t want to just reach for your toes with your hand because that would cause no ab recruitment whatsoever.

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Back Extension The most comfortable way to do back extensions is with a bed. Lie across it on your stomach with your hips right on the edge. This will allow you to bend. Place your hands on the sides of your head and lower your upper body down as far as possible. Lift yourself back up by engaging the muscles in your lower back and repeat. If you have a travel partner, have them grasp your lower legs to keep you more stable.When you rotate your body in the air, make sure your back is off the floor. You don’t want to just reach for your toes with your hand because that would cause no ab recruitment whatsoever.

Cardio Now it’s time to get to the cardio portion of the workout. This will be short and sweet. You will need to go outside because it involves running. However, if you are lucky enough to find a decent treadmill at your disposal, then feel free to climb aboard. Start off walking for two minutes then jog lightly for four. This will be your warmup. Then alternate between one minute of running at about 75 percent maximum effort and two minutes of jogging. Perform 4-to-6 intervals and finish with a light 5-minute jog to cool down. Your entire cardio session will last a mere 20 to 30 minutes.

Summarization Great job! You are well on your way to getting your body dialed in. And now that you have a good understanding of working out, it’s time to bridge the gap with your diet. Up next is the Nutrition Guide. Don’t groan. You know how important a healthy diet is to your overall wellbeing.

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WHEN YOU FEEL LIKE QUITTING, THINK ABOUT WHY YOU STARTED.


TRAIN LIKE AN ATHLETE. EAT LIKE A NUTRITIONIST. SLEEP LIKE A BABY. WIN LIKE A CHAMPION.


3-Day Detox Plan Let’s shift a few extra pounds fast


яБо 3 DAY DE T OX PL AN

Table of Contents Introduction ............................................................................................................................................................... 2 Cupboard Cleanse ............................................................................................................................................... 2 3-Day Detox Underway ........................................................................................................................................... 3 Day 1....................................................................................................................................................................... 3 Day 2....................................................................................................................................................................... 4 Day 3....................................................................................................................................................................... 5 Conclusion................................................................................................................................................................. 6

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 3 DAY DE T OX PL AN

Introduction

P

artaking in a detox plan is beneficial to your body and mind for a number of reasons. It helps flush your body of toxins in preparation for a particular event or plan, reboots your health, resets your energy, but most importantly it helps to shed some extra pounds fast to set you on the right path for a successful weight loss mission, especially if you are getting ready to start a course of diet pills. The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently. Weight loss is more effective if you look after your ‘prep’ first, which is in the form of this detox. Including some facts to help you along the way and understand why certain elements have been included.

Completing a detox plan is never easy, it is a challenge but the below plan has been specifically designed for men and women to shed a maximum of around 5lbs in 3 days. Stick with it and stay away from the scales until you have completed all 3 days then weigh yourself on the 4th day on the morning before breakfast. Without further ado, lets get this 3-day detox started.

Cupboard Cleanse The evening before your detox there are some serious cupboard offenders you must remove, as it’s vital to your 3-day detox. You need to immediately eliminate: Alcohol – Alcohol is too catabolic and inhibits calorie burning. Sugary soda – Far too much sugar will stop you losing weight. Chocolate, sweets & biscuits – Again, all these will do is inhibit your weight loss, get rid of the temptation!

The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently.

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 3 DAY DE T OX PL AN

3-Day Detox Underway Day 1 Throughout the day make sure you drink 3 litres of water. Water loading ‘tricks’ your body making it actually flush water out, which in turn makes you lose weight. Invest in a big bottle and make sure all 3 litres are gone by the end of the day.

BREAKFAST •

1 cup of hot lemon water using 2-3 slices of fresh lemon in hot water (use a sweetener if you need to). This will help to flush the digestive system and rehydrate you also giving you a much needed energy boost first thing.

LUNCH •

− Salmon − Chicken

Green kale breakfast smoothie

− Turkey

− Handful of kale

− Tofu

− Half an avocado

− Soya beans

− Small handful of blueberries − 20g of oats − 1cup of water Blend up and serve up in your favourite glass with a straw. This smoothie is bursting with antioxidants! It contains an abundance of vitamins and minerals and contains, healthy Omega 3 fats and low GI carbs that means it will digest slowly keeping you fuller for longer.

Fact: Green tea helps raise the internal body temperature helping you burn more calories so try swapping your usual cup of tea for green during the detox.

100g of green beans or broccoli served with 70g of a lean protein choice (refer to lunch options above) and 80g of wholegrain or basmati rice.

Cup of green tea (no sugar)

1 bowl of fresh grapefruit

EVENING MEAL

MID-MORNING SNACK •

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.

Cup of green tea (no sugar)

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 3 DAY DE T OX PL AN

Day 2 Throughout the day make sure you drink 4 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

Green spinach breakfast smoothie

LUNCH

− 2 handfuls of fresh spinach

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

− ¼ cucumber

− Salmon

− 1 handful of frozen berries

− Chicken

− 1 small handful of flax or chia seeds

− Turkey

− 1 whole banana

− Tofu

− 1cup of water

− Soya beans

Blend and serve up in your favourite glass with a straw.

This smoothie is bursting with antioxidants and gives you a healthy dose of iron and potassium! It contains an abundance of vitamins and minerals as well as healthy Omega 3 fats.

MID-MORNING SNACK •

Cup of green tea (no sugar)

1 bowl of fresh grapefruit

Fact – Grapefruit is so important to detox plans because it contains a natural abundance of antioxidants to help rid your body of harmful toxins. Grapefruit also contains Vitamin C that strengthens your digestive system.

EVENING MEAL •

100g of green beans or broccoli served with 60g of a lean protein choice (refer to lunch options above) and 70g of wholegrain or basmati rice.

Cup of green tea (no sugar)

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 3 DAY DE T OX PL AN

Day 3 Throughout the day make sure you aim to drink 5 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

Peanut butter protein smoothie

LUNCH •

− 1 teaspoon of natural peanut butter

− Salmon

− Sprinkle of cinnamon

− Chicken

− 3 egg whites

− Turkey

− 1 whole banana

− Tofu

− 1 cup of water Blend up and serve in your favourite glass with a straw.

− Soya beans •

1 bowl of fresh grapefruit

Super weight loss smoothie

This smoothie is full of healthy, natural calories and high in protein!

− 1 cup of almond milk − Pinch of vanilla extract − 2 egg whites

It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly.

− 1 teaspoon of chia seeds − 20g of oats Blend up all the ingredients and serve up with a bowl of spinach & kale on the side.

MID-MORNING SNACK •

Cup of green tea (no sugar)

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

Cup of green tea (no sugar)

5


ď Ž 3 DAY DE T OX PL AN

Conclusion

A

t the end of your 3-day plan you should feel completely detoxified and your digestive system and metabolism will now be finely tuned and running smoothly.

Your body will be flushed out of all the bad stuff and will have enjoyed an abundance of vitamins, minerals, healthy fats and antioxidants. The water load will also have helped you flush out any toxins and excess water you may have been storing; making you bloated and heavy.

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Rapid Fat Loss Nutrition Blueprint PDF eBook  

Greg's Fitness : Rapid Fat Loss Nutrition Blueprint™ PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the document" to download & read i...

Rapid Fat Loss Nutrition Blueprint PDF eBook  

Greg's Fitness : Rapid Fat Loss Nutrition Blueprint™ PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the document" to download & read i...

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