Introduction. I lived of junk food for a long time and got extremely fat. I know the feeling and

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Blake Riley
5 years ago
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2 Introduction Over the past couple of years I have discovered certain pitfalls that stops and prevents people from losing weight and they simply give up and are worse afterwards. I lived of junk food for a long time and got extremely fat. I know the feeling and It sucks! Being fat is a real pain in the ass. Struggling to pick up stuff from the floor. Being out of breath when you do a little bit of physical work. Being 1 cheese burger away from booking 2 seats at the movies. It is simply all out uncomfortable. Here is the good news! Anyone can change their fat ass into a stunning body in a couple of months You can follow my transformation on our website: I wrote this book for everyone that wants to get the job done the first time. When you follow the planning in this book you will set yourself up for success. So let s start digging in

3 Chapter 1 Cleaning Out Your Closet One of the most important steps to successful fat loss is often overlooked. You need to clean out your closet! Remove all the snackletons (skeletons) and get rid of them all before you start. There will come a day when you had a crap day and you need some comfort food. It is a much bigger pain in the ass to get in the car, drive to the shop and go and buy something, than to simply collect something from your cupboard that you discovered. Eating that then makes you feel guilty which is usually met the following day by consuming more crap. This was a major stumbling block for me. I would go through a terrible day designed in hell itself and then come home craving anything that will make me feel a little better. I will open the cupboard and mister chocolate glares at me. Then I will reason myself into believing that I deserve the snack as I have had a hard day. A few minutes later the chocolate is consumed and after you feel good, you start feeling like crap because you just messed up all your hard work! I would get angry at myself when doing this so now when I plan a transformation of my body I first eat, or give away all the garbage that will stop me from attaining my goals This will take approximately an hour or so and will definitely be a step toward achieving your dream body!

4 Chapter 2 Which Eating Strategy Must I Use? This one is a difficult one when you just get started. There is so much contradicting sets of information out there. This one says you must eat plain chicken and broccoli 6 times a day. The other one says you must drink spinach soup for 2 weeks to detox and then change to some funky vegetable diet. Some say you must do an egg fast (This one sucks, afterward when you smell eggs you want to hurl) There is the paleo diet The keto diet The Mediterranean Diet The Brain Diet The list just keeps going on I tried a lot of these and some worked, others were disgusting but I have found the best meal plan for me personally. I also know that it works for a lot of other people! Personally, I would recommend the banting diet. This in my opinion is truly one of the best meal plans to follow for a few reasons: 1.) It is super easy (Eat when you are hungry, stop when you are full) 2.) The foods are yummy (Dull chicken and broccoli does not cut it for me) On our website: you will find the food lists which you can download free of charge to get started today. You do not have to follow this diet, however in my experience this is the one that simply works the best and is easy to stick to I mean who does not enjoy bacon? For the rest of this I am going to assume that you are following a low carb diet. (Banting Diet)

5 Chapter 3 Do I Need Exercise To Lose Weight? Firstly, I personally believe that exercise is extremely important for the body. I also understand that in today`s times finding the time to train is sometimes challenging. The key is to find a program that works for you. Personally, I have decided to go through a transformation where I will only train 3 days a week. These training sessions will be slightly longer, about hours per training session consisting of weight training and HIIT cardio. When following the banting diet this should be sufficient. My schedule is just severely busy and I do not have a lot of free time. I designed a program for myself where I will use the little time and completely push myself to the limit. I will use the principles that Kris Gethin teaches. You can check out his training programs on bodybuilding.com Now, I also know that gym is not for everyone. Some people prefer training at home. I would recommend HIIT training at home. It only takes 20 minutes. You can go research it further but the basics of it are as follows. Let s take jogging/running as an example. You will run or jog for 15 seconds at the fastest possible speed as if you are running away from a lion that wants a chunk of you. You will then walk or stand still for 45 seconds (because you hauled ass and outran the lion) Repeat this process 20 times. When your fitness starts increasing you can increase your time to 30 seconds run / 30 seconds rest. You can also train all your muscle at home with cross fit type works. You can join a cross fit club. You can push the car to work to save gas. You can open the neighbor s gate and let their dog chase you around (hopefully a small dog) The options are endless. You must simply choose to start!

6 Chapter 4 What About Supplements? This is probably the most milked industry in the fitness market. There is a consistent wave of the next best miracle fat burner, herb that they organically harvest in the Kawazaki Mountains next to the meditating monks of Kawazaki There are drops that you add to your tea, juice, or water. I am not saying everything is garbage, some of them might actually work. However, Supplements help with an additional 3-5% to get to your fat loss goals We must not rely on fat loss supplements to lose weight. What we do is, we drink a miracle fat burner and then eat burgers and pizza and still expect to lose weight. This will not work! (I tried and believed it once) There are some supplements that I would recommend and that I am personally using. I have tested so many supplements it is crazy. I have learned from personal experience what works and what does not work. You can read about them on the next page

7 I recommend the following: Multi Vitamin o I recommend Lifepak from Pharmanex. This is by far the best multivitamin that I am aware of. o To register go to this site: Make sure that you register as a Distributer Sponsoring Distributor ID: ZA Green Supplements o You can use anything that consists of Barley Grass, Wheat Grass, Spirulina CLA o This assists with fat burning Omega 3 o I would recommend Krill Oil from Pharmanex at Nuskin o Any other Omega 3 will do, just ensure that the source is from Krill Pre-Workout o This you need to test out what works best for you o Currently I am using Cobra Labs The Curse and it works well for me. o I would however recommend Kaged products. It is made by Kris Gethin and I know what he went through to test his products. Whey protein o This is for those you want to gain muscle. Directly after your weight training just before cardio is a good time to drink it. L-Glutamine o This assists with recovery. I recommend Kaged once again, however you can purchase according to your budget. These are mostly natural supplements. However I see the multi vitamin as the most important of them all.

8 Chapter 5 Setting Up For Failure? You read correctly. Most people set themselves up for failure because they fail to set goals. It is of utmost importance to set yourself up for success by setting goals and writing them down. When you write down your goals you are more likely to accomplish them. Take the time and set goals for yourself. Now, When you reach your goal you need to immediately sit down and set yourself a new goal. When we reach our goals we will start feeling like we have arrived and start slowing down. There is also a chance of falling back into your previous ways and fat man/woman will start eating his/her way back into your life. Make sure you keep progressing. Make sure that your goal is: Reachable Break the end goal into small little goals o When you main goal is to lose 20 pounds, aim to lose 1 pound in 7 days When you do not meet your goals try to see what caused you to fail o Sometimes you set up an unreachable goal o You might have gone out of ketosis because it was someone`s birthday and you had some cake. The main thing is: DO NOT GIVE UP!

9 Chapter 6 Accountability For The Win This is also something that not a lot of people fully utilize. How does accountability help? Well, when you commit a certain goal to a couple of people, they know about it. They will often ask you how things are going, some to motivate you and others to look for a reason to run you down as a failure. When you made yourself accountable to many people you will be a lot less likely to cheat on your diet. You will know that when you eat that piece of chocolate that eventually someone will ask you how the diet is going You will either feel guilty and hide it, or you will confess and feel terrible anyway. Please ensure that you choose the people you speak to carefully. It won`t help telling someone if you know that they will do everything to sabotage you and want you to fail. Sit down and think of about 5-6 people that you can trust with your goal, and that you know will help you achieve it. Now go and tell them!

10 Starting with a weight loss program is easy. However to keep momentum takes work. Let s be honest Life happens! Chapter 7 Motivation For Momentum Keeping It can be someone`s birthday, someone in the family might pass away. You have a crap day or week. Your favorite supermarket closes down. Your dog poops in your lucky shoe You get the point! We need something to keep us going. I would seriously recommend that you get on the internet and find a photo of someone that you want to look like. Print it out in color, keep it on your phone, and keep it somewhere that is easily accessible for that moment when you are weak. Quickly take it out and ask yourself: will eating this chocolate, cake, whatever it is help me to look like this Stick the picture on your forehead if you have to. Who cares what people think, just get the job done. I personally follow Kris Gethin. Also, when you feel down, go to your accountability partners and allow them to help you through it. A quick discussion with them can keep you on track.

11 Summary I hope you enjoyed this ebook. I kept it straight to the point so it can be applied. At the end of the day it is about to results. Should you have any questions please them to me at edward@fatlossgeneration.com. Keep an eye on our blog at I will be posting quality content on a regular basis. I will be answering them on my blog, snapchat, or you youtube channel. I truly wish you success and trust that this will be the year of your best body ever! Let s do it!

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