Lean System Success Plan

Transcription

LEAN_LSSP_2.20.07.qxd
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Stephen Adelé
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The Lean System Success Plan—The Perfect Plan for Targeted Fat Loss, Customized to Your Metabolic Body Type
© Copyright 2007 by Real SOLUTIONS Media and Right Lane Publishing, Inc. Parent company of iSatori
Technologies, LLC, Golden, CO.
All rights reserved. No part of this Guide may be reproduced, stored in a retrieval system, or transmitted in any form
or by any means—electronic, photocopying, recording, or otherwise—without permission from the publisher.
______________________________________________________________________
The claims made about specific products in or through this Guide have not been evaluated by the United States
Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure, or prevent disease. The information provided in this Guide is for informational purposes only and is not intended as a substitute for advice from
your physician or other health-care professional. You should not use the information in this Guide for diagnosis or
treatment of any health problem or for prescription of any medication or other treatment. You should consult with a
health-care professional before starting any diet/nutrition, exercise, or supplementation program, before taking any
medication, or if you have or suspect you might have a health problem. This plan is intended for healthy persons
over the age of 18.
______________________________________________________________________
NOTICE: Although we’ve made every attempt to ensure the accuracy of the words and facts in this Guide, we
cannot be made liable for any errors if they exist. The author, publication, or its affiliated companies assume no liability for the information contained in this report.
■ ■ ■
Questions, comments, support, or just want facts on fat loss?
Please visit www.theleansystem.com, or call (toll-free) 1-866-688-7679.
■ ■ ■
Printed in the United States of America
Publication Printers, Denver, CO
Author: Stephen Adelé
Foreword: Douglas Kalman, MS, RD, FACN
Designed by: Bruce Williams
ISBN 0-9714154-0-4
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GETTING TO KNOW
YOUR BODY
v
About the Author
vi
Introduction
vii
Getting to Know Your Body
1
PA R T 2 _____________________________________
7
13
Exercise to Burn Fat
27
Supplementing for Success
39
PA R T 3 _____________________________________
49
Putting Your Plan Into Action
57
Daily Eating & Exercise Journals
63
Exercise Descriptions & Photos
83
Fun, Delicious, Healthy Recipes
Gratitude
97
117
EXERCISE
DESCRIPTIONS &
PHOTOS
APPENDIX II
DAILY EATING &
EXERCISE
JOURNALS
APPENDIX I
PUTTING YOUR
PLAN INTO
ACTION
Building Your Customized Plan
BUILDING YOUR
CUSTOMIZED
PLAN
You Are What You Eat
SUPPLEMENTING
FOR SUCCESS
Overcoming Nutrition Myths
EXERCISE TO
BURN FAT
PA R T 1 _____________________________________
YOU ARE WHAT
YOU EAT
Foreword by Douglas Kalman
OVERCOMING
FITNESS MYTHS
CONTENTS
FUN, DELICIOUS,
HEALTHY RECIPES
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EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
– Douglas S. Kalman, MS, RD, FACN
Director, Nutrition & Applied Clinical Research
Miami Research Associates
YOU ARE WHAT
YOU EAT
Ask 10 different “fitness experts” what the secret to losing fat
is, and more than likely, you'll get nine different answers. While
most of their replies might be respectable in theory, I’m convinced that’s the number one reason losing fat and getting lean
can be so darn frustrating and confusing—everybody seems to
have the answer.
As you could imagine and perhaps see or read daily, there
appears to be a new “magic pill” or diet advertised almost every
day. As if that’s not enough, there are literally hundreds, if not
thousands, of different exercise and diet gimmicks flooding the
market. I have seen ads for fat-loss gels, creams, pills, and drinks,
as well as late-night infomercials hocking everything from home
workout gadgets to electronic stimulators. Honestly, this has gotten quite ridiculous. For the most part, the majority of these gadgets are pure hype, though they do excel at spot-reduction; that is,
the spot where you hold your wallet! It is sad: the hype hurts the
legitimate plans and sound advice that is out there, so it often gets
lost in the mire.
So what is the “best,” safest way to lose fat? Who do you
trust? How do you sort the fact from the fiction? These are all very
good questions, ones that Stephen has worked hard to answer for
you while bringing you the honest-to-goodness truth about how
to lose fat…once and for all. (Believe me, it can be done!)
Stephen has taken a good hard look at what many of today’s
leading scientists have uncovered in the area of obesity research
and thoroughly reviewed the most current clinical studies on fat
loss. And from his analysis, you can reap the rewards of understanding and having a real plan to implement smart eating, great
exercise routines, knowledge about dietary supplements, and
how the psychological factors surrounding body image and
weight control can work to your favor. Whether you’re trying to
lose that last bit of stubborn bodyfat that covers your abs, you’re
10 or 20 lbs away from your “ideal” physique, or you’re 50 some
pounds overweight, you’ll find a clear-cut path to the answers
you need to help get and keep you lean—for life!
OVERCOMING
FITNESS MYTHS
Solving the
Fat-Loss Puzzle,
Once and for All
GETTING TO KNOW
YOUR BODY
FOREWORD
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About the Author
At only 33 years old, Stephen Adelé has been helping individuals from all walks
of life create measurable results in their physiques and performance over the last 15
years and has rapidly become a respected authority. He has published numerous articles for magazines around the world, been quoted in several trade publications,
appeared on radio shows, conducted seminars around the globe, and is the CEO of
the prestigious supplement manufacturer, iSatori Technologies.
Stephen now also shares his insights, expertise, and inside connections in two of
the fastest growing publications in the industry, Real SOLUTIONS email newsletter
and Real SOLUTIONS magazine, and has recently co-authored the consumers’ guides 7 Never-BeforeTold Secrets Everyone Should Know Before Buying Supplements and The 21-Day Ultimate Energy Plan
and MAXIMUM GROWTH, Volume II.
Over the years, Stephen's philosophy has remained unchanged: “The greatest gift you can give yourself is the gift of a strong mind, which can yield extraordinary dividends in the form of a stronger,
healthier, and more energetic body."
Stephen lives in Morrison, Colorado, with his wife, Julia, and their two beautiful children. You can
join Stephen anytime online at RealSolutionsMag.com.
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INTRODUCTION
I love what I do.
Each morning at the office, I start my day by scanning my schedule for the day, glance
at my list of priorities that need to get done, and begin to read a list of emails and letters from people who are desperately seeking the answer to the question…
“How do I build a better body?”
This question excites me. Each day I'm filled with eager anticipation to answer it. The same eagerness I had the
very first time I answered it—over 15 years ago.
And you know what? I never, ever get tired of seeing this question. “Why not,” you might ask... “after more than
a decade and so many thousands of letters?”
Simply because with each time the question is asked, I have the unique opportunity to, in some small way, positively impact the life of someone special—someone like you.
For me, the rewards of helping someone turn their lives around, and completely transform the way they look and
feel about themselves, never fades. Probably because their results are so visible, and I enjoy seeing how much happier and full of energy they become.
It's no wonder that each day I’m literally ripped out of bed at 5:15 a.m. to the sound of my internal alarm, telling
me it's time to get going... time to work out, time to get to the office, and time to start answering emails and letters
from people who want to change their lives for the better.
In truth, with so much focus on all of the negative events going on in America and around the world, it's refreshing to work with such uplifting people who see the world in a more positive light. People who have taken the first
(or in some instances, second, third, or fourth) step(s) in the right direction—to improve the way they look and feel.
People who are not afraid of confronting the brutal truth about their physical appearance and who seek out help in
building a body they (and others) can be proud of. In essence, people who want to turn a negative into a positive.
I enjoy being a part of this more than anything else. And make no mistake about it, my friend, I wouldn't want to
be doing anything else.
A Truly Inspiring Transformation
In the coming pages of this book, I am going to share with you a gift that has taken me over a decade to learn.
One that will allow you to experience the joy of transformation. And, if you follow my Plan to the letter, you will
absolutely, positively see visible results, with your own eyes—all in as little as eight weeks.
The promise of a visible difference in your physical appearance in just 60 days may seem too good to be true.
But, let me assure you, it’s not.
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In fact, I’m certain my Plan will work for you, just as it has for thousands of people already.
Just ask Marina Popelka, a 37-year-old mother, and entrepreneur, from Lakewood, Colorado. When I first met
Marina, she told me that while helping a friend take a “before” picture for a transformation contest, she decided
to take a picture of herself. Marina was very surprised at what she saw.
“Someone who was much bigger than I thought,” was her first impression after seeing her photo.
Besides that, she mentioned that she constantly felt lethargic, she was always tired, and her energy
levels had hit rock bottom. On top of that, because Marina felt so awful about the way she looked,
she expressed that the “spark” had disappeared from her love life and, as a result, placed a strain
on her relationship with her husband.
As you would guess, of course, she wasn’t happy about any of this. Yet, she was eager to change.
In fact, she not only wanted to change the way she looked and felt, she wanted to dramatically
change her physical appearance and compete in a local fitness competition.
Talk about a worthy goal. And, I knew I could help turn Marina around and help her reach her goals.
If she would follow the diet and exercise plan I put together—the very same one found in this
book—I promised her she would get thinner, sculpt beautiful muscle tone, look and feel younger,
and lose enough inches of bodyfat from her “problem areas” to win her contest.
Marina was a little skeptical, to say the least, that such simple changes in the way she ate (especially considering that I would ask her to eat more, and not less, than what she was currently eating) and how much she
would have to exercise (considering I would ask her to workout less, and not more, than she was currently working out) would make such a difference in her appearance.
But I knew from my experiences in working with other people, who were much like her (and in many cases,
in worse shape) that my formula had repeatedly shown great success. She would soon experience the same
sense of triumph.
In only eight short weeks, Marina lost over 19 lbs, a total of six inches of stubborn bodyfat from her hips and
waist, and built a stronger, healthier, more beautiful body.
And you know what? She went on to win her class in the local fitness contest too! Her love life has found its
spark again, and she now has more energy than ever before. Her business is soaring, and she’s even starting
another successful business as I write this.
Honestly, I don’t know what’s more thrilling for me—knowing the way Marina feels after seeing the drastic,
visible changes in her body and winning her contest, or the way I feel after seeing her transformation.
Make no mistake. Marina’s transformation was inspiring. Just like Barry Ratzlaff’s. Shari Friedman’s. David
Silbaugh’s. Tanya Van Beek’s. Marty Reddy’s (individuals you will meet later on in this book). And the list goes on.
Without exception, each one of these people, and thousands of others who have followed the principles I’m
going to share with you, have experienced extraordinary results and are convinced that my Plan works. And I’m
certain, after you try it, you will too.
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You and I Are a Lot Alike
Let’s face it, you and I are a lot alike. We both have ten fingers, ten toes, two eyes, two hands, and so on… but there
is one thing about us that is unique—our genetics. To be more specific, our metabolic systems.
As you’ll soon find out, when I go into greater depth in Chapter One, the metabolism is our bodies’ primary calorieand fat-burning mechanism. What you may not know is that my metabolism is different than yours, just as yours is different than your mother's or father's, brother's, sister's, or friends' at work. Everyone’s metabolism is unique. That’s why
a “one-size-fits-all” approach to losing weight does not work for most people. Basically, this explains why you can follow the same exercise routine and eat the same foods as your friend but experience dramatically different results.
Unfortunately, there is not much you and I can do about our genetics. But one thing is for sure: I’ve discovered that
knowing your unique metabolism allows you to establish a Plan that will work best for your body type. And, more
important, will finally help you break through any plateaus in losing weight that you’ve likely experienced in the past.
Starting in Chapter One, “Getting to Know Your Body,” we’re going to focus on determining your unique metabolism and understanding why it’s so vitally important to adjust your lifestyle to your specific metabolic body type.
Next, in Chapter Two, “Overcoming Nutrition Myths,” we are going to briefly cover some of the most destructive
myths, half-lies, and common mistruths that plague the multi-billion dollar weight-loss industry.
In Chapter Three, “You Are What You Eat,” you will be ready to learn about the types and amounts of foods you
should eat (and which you should avoid), specific to your metabolism, to help you lose unwanted pounds, almost effortlessly.
Then we’ll move onto Chapter Four, “Exercise to Burn Fat.” Here, I’ll help you understand the importance of weight
training and why replacing pounds of unhealthy bodyfat with new muscle mass—you'll not only completely reshape
your physique but will burn even more calories, even while you’re resting.
At this point, in Chapter Five, “Supplementing for Success,” I will briefly review my four favorite supplements to help
enhance your transformation and outline my simple daily supplement program. By using targeted, scientifically proven
supplements, you can achieve your results, faster.
In Chapter Six, “Building Your Customized Plan,” I’ll share with you truly inspiring “before” and “after” photographs
of six people who successfully underwent a transformation, following my principles. I will explain exactly how they
exercised, ate, and which supplements they used. You will determine which plan is right for you.
Finally, just like Chapter Seven’s title, you will be... “Putting Your Plan into Action.” It all comes together here. I will
teach you how to set inspiring yet achievable goals, and you will learn how to achieve them—no matter what obstacles might arise over the next eight weeks. After finishing this section, you will be ready to start your journey!
In the section that follows, “Daily Eating & Exercise Journals,” everything is all spelled out for you. An easy-to-follow
eating, weight-training, and cardio Plan—for the first seven days. Simply follow the Plan, day by day, and you will see
and feel extraordinary changes in your body and your outlook on life. Once you get past the first week, you will feel
so great you won’t be tempted in the least to waver your commitment. In fact, I have a hunch that after our eight weeks
are over, and you complete my Plan, you will want to embrace these principles and new habits as a way of life.
In the two Appendixes that follow, “Exercise Descriptions & Photos” and “Fun, Healthy, Delicious Recipes,” you will
find all of the help you need to understand exactly how to perform each of the exercises recommended in my Plan,
and you will be able to prepare delicious, nutritious meals, even if you’re not a gourmet chef.
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Are You Ready?
You’ve undoubtedly heard the expression, “The journey of a thousand miles begins with a single step.” Well, think
of today just that way… your first step in the right direction. For you are about to begin a journey that will forever
define who you are capable of being and what you will become.
While millions of people every day sit around and wait for the “right” time to do something about their health and
their physical appearance, you haven’t.
You’ve decided to take your first step toward bringing out the best in you and what you’re able to achieve. And
as your “coach,” I will guide you through not another diet or exercise fad but a fun, healthy way of living, exercising, and eating that will ensure you’re able to develop a new set of habits you can carry with you (and your family)
well beyond our journey together.
I think it’s safe to say, in time, you will agree with me: the changes on your outside—the physical appearance of
your body—is merely a reflection of the changes that occur on the inside—the way you feel about yourself.
In other words, as you strive to reach your goals, your confidence will soar. Your self-esteem will skyrocket. You'll
discover you can now take control of anything you want in your life. And once you reach your weight-loss goals,
you will take pride in serving as an inspiration to others around you, helping your friends and family achieve their
life-changing goals too.
It’s a wonderful feeling. Believe me. That’s why I’ve dedicated my life to helping “coach” you, and others just like
you, to make changes in the way you look and feel… to ultimately live your absolute best life ever!
Thanks for joining me, and now let’s enjoy our journey together.
With Respect,
Stephen Adelé
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EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
If you’ve been one of the millions
who have attempted to lose weight,
without any real success, you’re not
alone. Losing weight has become
literally a national obsession—with
annual expenditures of nearly $50
billion! This constant struggle to
lose weight continues to take its
“emotional” toll on self-conscious
individuals who aspire to reach
their ideal weight. It manifests in
many forms, including depression,
guilt, envy, and even self-hatred.
YOU ARE WHAT
YOU EAT
At any given moment, four out of
10 Americans are attempting to lose
weight—with few ever achieving
their goal and most giving up
within the first few weeks. And
sadly, even fewer maintaining their
“new” ideal weight once it’s
attained.
OVERCOMING
FITNESS MYTHS
Getting to Know
Your Body
GETTING TO KNOW
YOUR BODY
—— PA R T I ——
FUN, DELICIOUS,
HEALTHY RECIPES
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GETTING TO KNOW YOUR BODY
T
To achieve these elusive ideal weights, nearly every
imaginable means has been tried, from restrictedcalorie diets to low-fat foods to exotic health clubs
and spas to the latest magic pill or workout gadget to
expensive, and oftentimes dangerous, liposuction.
Some of these methods are harmless, but unfortunately, most have proven useless in the battle against
the bulge.
Now, more than ever before, our nation is in
need of health. And, while many people become
more and more aware of the negative health consequences associated with carrying excess bodyfat
and being overweight, little attention is paid to the
need to assess oneself as overweight or obese. Not
critically, rather with a conscious awareness.
Fortunately, a simple calculation can determine
“how” far out of shape your body is… and more
importantly, what your “ideal” bodyweight should
be. Once you make yourself aware of the real
“problem,” it becomes that
much easier for us to take the
■
next appropriate steps to combat this bodyfat and overcome
it with a practical, commonsense approach.
To calculate your BMI, you need to divide your
weight in kilograms by the square of your height in
meters. It sounds more complicated than it is. Let me
show you…
■■■
Body Mass Index = Weight (kg) / Height (m)2
(For your reference, one kilogram = 2.2 lbs,
2.54 cm = one inch, and 100 cm = 1 meter.)
Here’s an example for a 135-lb woman who’s 5’6”:
Weight = 135 / 2.2 = 61.36 kilos
Height = [(66 in x 2.54 cm) / 100]2 = 2.81 meters
Body Mass Index = 61.36 / 2.81 = 21.84
■■■
■ ■
The World Health Organization has given the following guidelines for the body
mass index:
“Losing weight has
become literally a national
obsession — with annual
expenditures of nearly
$50 billion!”
HOW TO ACCURATELY ASSESS
YOUR LEVEL OF BODYFAT
Bodyfat resides in many locations in your body, including just
below the skin, inside the
abdomen, and even within our
■
muscles and organs. Because it
is relatively inaccessible, other
than the “inch” or so you can pinch on your belly, it
is nearly impossible to measure all of it accurately.
It’s for this reason, in clinical practices, most physicians use a formula that combines a person’s height
and weight—the theory being that most of the variation in weight for individuals of the same height is
usually due to bodyfat. The formula most widely
used is called the body mass index or BMI.
■ ■
healthy weight = 18.95 to 24.9
overweight = 25.0 to 29.9
class I obesity = 30.0 to 34.9
class II obesity = 35 to 39.9
class III obesity = 40.0 or
higher
Basically, a “healthy” weight is
a BMI of no less than 19 but no
more than 25. That, in essence,
should be your target for an
“ideal” weight.
One important thing to consider, though, BMI
ranges are not exact ranges of healthy and unhealthy
weight; they are merely useful guidelines. See, BMI
does not show the differences between excess fat and
muscle weight. BMI, however, is closely associated
with measures of bodyfat, and more importantly, it
helps predict the development of future health prob-
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Unfortunately, for most of us, our bodies have a
tremendous capacity to store that energy... on our
hips, buttocks, waist, backs, or thighs.
20
21
22
Height
(in.)
23
24
25
26
27
28
29
30
35
40
124
129
134
138
143
167
191
We i g h t ( i n p o u n d s )
91
59”
60”
110
115
119
94
99
104
109
97
102
107
112
114
119
124
128
133
138
143
148
173
198
118
123
128
133
138
143
148
153
179
61”
100
106
111
116
204
122
127
132
137
143
148
153
158
185
62”
104
109
115
120
211
126
131
136
142
147
153
158
164
191
218
63”
107
113
118
124
130
135
141
146
152
158
163
169
197
225
64”
110
116
122
128
134
140
145
151
157
163
169
174
204
232
65”
114
120
126
132
138
144
150
156
162
168
174
180
210
240
66”
118
124
130
136
142
148
155
161
167
173
179
186
216
247
67”
121
127
134
140
146
153
159
166
172
178
185
191
223
255
68”
125
131
138
144
151
158
164
171
177
184
190
197
230
262
69”
128
135
142
149
155
162
169
176
182
189
196
203
236
270
70”
132
139
146
153
160
167
174
181
188
195
202
207
243
278
71”
136
143
150
157
165
172
179
186
193
200
208
215
250
286
72”
140
147
154
162
169
177
184
191
199
206
213
221
258
294
73”
144
151
159
166
174
182
189
197
204
212
219
227
265
302
74”
148
155
163
171
179
186
194
202
210
218
225
233
272
311
75”
152
160
168
176
184
192
200
208
216
224
232
240
279
319
76”
156
164
172
180
189
197
205
213
221
230
238
246
287
328
3
FUN, DELICIOUS,
HEALTHY RECIPES
105
EXERCISE
DESCRIPTIONS &
PHOTOS
100
DAILY EATING &
EXERCISE
JOURNALS
96
PUTTING YOUR
PLAN INTO
ACTION
58”
BUILDING YOUR
CUSTOMIZED
PLAN
19
SUPPLEMENTING
FOR SUCCESS
BMI
(kg/m2)
HOW DOES FAT FORM, AND WHY DOES MY
BODY HOLD ONTO FAT?
One little-known fact is that fat cells do not multiply
after about the age of 9 or 10. As your body stores more
fat, the number of fat cells remains the same—each fat
cell simply gets bigger! Thus, despite what some marketers claim, your fat cells don’t “disappear,” “melt
EXERCISE TO
BURN FAT
WHY DO WE NEED BODYFAT?
The truth is, we all need to maintain a certain level
of bodyfat to sustain the very basics of life. Fat plays
several critical roles in your body: it protects, as a
cushion, your organs, and it insulates from cold temperatures/climates. Walking would be uncomfortable
if your heels and joints weren’t shielded by fat cells,
and touching things would be next to impossible
without padding on your fingertips. Plus, it’s a relatively large, efficient store of potential energy.
YOU ARE WHAT
YOU EAT
WHAT ARE THE CONSEQUENCES OF BEING OVERWEIGHT AND CARRYING EXCESSIVE BODYFAT?
Excess bodyfat, however, can lead to a multitude of
health problems. For one, excessive bodyfat can lead
to hypertension or high blood pressure and increase
the risk of stroke. Gaining too much fat through childhood and early adulthood can increase the likelihood
of diabetes. And, excess bodyfat, especially around
the midsection, increases the risk of heart disease by
worsening atherosclerosis (fat-clogged arteries which
hinder blood flow).
Now, take a minute to calculate your BMI, using
the formula on the previous page, or use the simple,
pre-calculated BMI graph below to determine your
BMI. Find your height on the left-hand side and move
across to your weight (in pounds), and then go
straight up from that point until you come to the blue
line that shows the corresponding BMI.
OVERCOMING
FITNESS MYTHS
lems related to the excess weight. For these reasons,
it’s widely used in medical practice. Typically, BMI is
where the majority of obesity and overweight statistics are derived from.
GETTING TO KNOW
YOUR BODY
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Page 15
Think of your body as having a thermostat you
can turn “up” or “down” by modifying specific
lifestyle factors, such as activity levels, exercise,
and even the foods and supplements you consume.
Turn the thermostat up, or “increase” your metabolic rate, to burn bodyfat at a much faster rate.
Turn the thermostat down, or “decrease” your metabolic rate, and your body will hold onto and store
additional bodyfat.
away,” or “get zapped.” The reality is, your fat
cells shrink and swell through a series of complex
bodily processes involving hormones, enzymes,
and various other pathways. We store fat in a honeycomb design of cells; whereby each cell shrinks
or expands like a miniature balloon, depending on
the balance of our intake and expenditure of
energy. Thus, an excess of bodyfat occurs when
you take in more energy (food/calories) than you
spend on a consistent basis.
Conclusive evidence suggests that increasing your
metabolism not only has the most direct impact on
energy expenditure but is the most effective way to
help your body “burn” fat. Essentially, an increase in
the metabolic rate causes your body to speed up the
breakdown and prevent the build-up of fat cells. It’s
for these reasons, increasing your metabolic rate,
then, must be the primary focus of your effort to lose
bodyfat, successfully, and for the long term.
This is where most “fitness experts” stop short of
explaining the whole truth: the direct correlation
of calories in versus calories out… (i.e., we lose
fat if we take in less calories than we expend).
Well, this type of thinking is a little outdated.
That’s not to say it’s incorrect (because it does
hold some truth); it’s just the reality is that there’s
definitely more to fat gain and fat loss than that.
Let me explain…
The main problem is we
tend to roadblock ourselves
by committing easily avoidable mistakes when trying to
lose bodyfat and drop
weight. The most common is
not understanding how our
personal metabolic rate is different from everyone else’s.
You see, we are all metabolically different. That’s why
■
some people can eat more
food, exercise less, and still
not get fat, yet many other people can eat less, exercise more, and still (somehow!) not lose fat.
■ ■ ■
Scientists have discovered
a
special
phenomenon
occurs in the body that has
been deemed the primary
factor that controls how efficiently our bodies use energy
and whether we use more or
less fat for fuel. This internal
regulator, called the metabolism, dictates the rate our
bodies hold onto and/or
release fat.
“...despite what some
marketers claim, your
fat cells don’t
‘disappear,’ ‘melt away,’ or
‘get zapped.’”
■ ■
WHAT EXACTLY IS THE METABOLISM?
Metabolism is the technical term for all the complex chemical processes within the body that determine the growth and replacement of the body tissues
as well as the production of body heat and energy
necessary for muscular activity and other vital functions. Simply put, metabolism is your body’s way of
converting the foods you eat into energy. The time it
takes for this process is called the metabolic rate.
DISCOVER YOUR BASAL METABOLIC RATE (BMR)
AND FINALLY STOP BATTLING YOUR WEIGHT
Surprising to most, the difference between you and
I and everyone else is what’s called our basal metabolic rate (BMR). Basically, the BMR is the minimum
energy requirement to maintain the basic functions of
your body, while at rest. Simply put, if you sat on the
couch for 12 to 24 hours and did nothing, your body
would require a minimum number of calories to sustain itself. That’s your BMR.
SO WHY IS THE METABOLISM SO IMPORTANT
FOR LOSING WEIGHT?
Even the slightest upward “shift” or increase in the
metabolic rate can have a profound, lasting affect on
your ability to burn bodyfat for fuel, instead of the
dreaded alternative—storing it as fat.
Obviously, your body “burns” more calories
throughout the day than just the energy expended at
rest (unless you sleep all day). What’s interesting is
4
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BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
5
SUPPLEMENTING
FOR SUCCESS
■■■
Take your bodyweight
and multiply it by 10.0 if
The BMR formula looks like
ENERGY BALANCE EQUATION
you’re a man or 9 if you’re
this:
Exercise
a woman. (Women tend to PROTEIN
have slightly slower metabBMR = [bodyweight (in
Lifestyle
CARBS
olisms than men.) That
pounds) x 10.0 (men) x or 9.0
BMR
FAT
gives you a “typical” overall
(women)] x Activity Factor
BMR. Now, since the BMR
(AF) x Genetic Body Type (GB)
Calories IN
Calories OUT
measures your body only
VS.
during complete rest, we
Here’s an example of a BMR
need to add in the daily energy requirements for
for a 135-lb woman, who is fairly active (1.20) and
your activity level. This is called the activity fachas a slow metabolism (0.9)
tor. If your lifestyle requires you to remain sitting
all day, and you don’t work out with weights or
BMR = 135 x 9 = 1,215 BMR x 1.20 (AF) x 0.9 (GB)
perform aerobic exercise, multiply your overall
= 1,312 “Maximum Daily Calorie Requirement”
BMR by 1.10. If you engage in light activity
■■■
throughout the day (standing on your feet and sitting periodically), and/or you work out with
weights or perform aerobic exercise sparingly (two
It’s important to remember that your BMR is influto three times a week), then multiply by 1.20.
enced by a number of factors, including age, weight,
Finally, if you are very active throughout the day
height, gender, environmental temperature, and nutrior play sports nearly every day and/or work out
tion and exercise habits. Although some of these facwith weights and perform aerobic exercise almost
tors are already considered, once you’ve determined
every day, then multiply by 1.30.
your
personal
“Maximum
Daily
Calorie
Requirement,” my focus is to help you understand
Last, but probably most important, we need to fachow lifestyle factors, such as nutrition and exercise
tor in your specific genetic body type. For this, you
habits, can positively impact your metabolism furwill need to think back in time—over the past five,
ther… “burning” even greater amounts of bodyfat
ten, or 20 years—or whenever you passed your early
which are now unique to your metabolic body type.
EXERCISE TO
BURN FAT
My goal then is to help you calculate your BMR
and determine your maximum daily calorie limits.
There are many sophisticated ways to calculate the
BMR. The one method I’ve found to be both accurate
and easy to use works like this…
YOU ARE WHAT
YOU EAT
I am going to ask you to consider one, of three,
body types, and choose the one which most closely
resembles yours. First, if you feel you have a relatively “Fast” metabolism (in other words, it’s naturally
easy for you to burn calories and lose weight), then
multiply your BMR by 1.1. If you feel you have an
“Average” metabolism (or, it’s not easy, but not too
hard, to burn calories), then multiply your BMR by
1.0. Or, if you feel your metabolism is “Slow” (such
that you find it’s naturally difficult to burn calories
and hard to lose weight and keep it off), then multiply your BMR by 0.9.
OVERCOMING
FITNESS MYTHS
20's in age. Now, take a moment to consider how
easy, or difficult, it has become over these years to
take weight off... and keep it off. Or, on the other
hand, maybe it’s been too easy to take weight off or
difficult to put it on. (If you are anything like me, the
former is more likely—it’s relatively easy to put
unwanted bodyfat on and much harder to take it off.)
that once you are able to determine your specific
BMR, you can then determine exactly what additional (or reduction of) calories your body requires,
depending on your specific lifestyle factors and bodyfat, and therefore “see” how many calories your body
truly requires each day. And, as long as you don’t go
above your “BMR maximum calorie limit,” common
logic suggests you would absolutely, positively lose
weight. What’s more, you will lose weight without
feeling like you’re restricting food and with an understanding of how your body works (so you’re no
longer basing your daily calorie needs off “others”).
Once you know your personal BMR maximum calorie limit, you’ll be well on your way to reaching your
weight-loss goals, sooner than you might think.
GETTING TO KNOW
YOUR BODY
2/20/07
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Page 18
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
Over time, these myths have
become deeply rooted in the consciousness of Americans—especially
for those who are desperately grasping for truths about nutrition. In fact,
I’d bet it’s safe to say you and I were
taught long ago the supposed “right
way” and “wrong way” to lose
weight. Unfortunately, most of these
“truths” are, in fact, dead wrong.
YOU ARE WHAT
YOU EAT
“Soup diet,” “vinegar diet,”
“Hollywood Secret Diet,” “low-carb
diet”… the list goes on. Sadly, these
diet fads perpetuate many of the
most common myths surrounding
nutrition and losing weight.
OVERCOMING
FITNESS MYTHS
Overcoming
Nutrition Myths
GETTING TO KNOW
YOUR BODY
—— PA R T 2 ——
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
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Page 19
OVERCOMING NUTRITION MYTHS
U
Unfortunately, millions of people every year
resolve to lose fat by severely restricting their
daily food intake. My hunch is that’s one reason
Americans are, in general, in worse shape now than
ever before! And a new study, found in the American
Journal of Clinical Nutrition, confirmed, once again,
that restricting calories will decrease your metabolism and only prevent you from losing bodyfat.
Usually, these myths were based on some haphazard, outdated approach, passed on from generation to
generation, leaving little or no room for dispute. And
while a few of them may work over the short term,
the majority of them hardly ever work over the long
term. And worse, most of them are not a healthy
approach to weight loss. Today, modern science has,
thankfully, uncovered some of the most destructive
myths surrounding nutrition and losing weight.
MYTH: It isn’t necessary to pay attention to the
type of calories you consume to lose weight.
Here are the five most easily avoidable yet highly
destructive myths for how to positively affect the
metabolism with food and boost your body’s ability
to “burn” fat:
FACT: If you want long-term weight loss, you
■ ■ ■
must carefully choose the
type of foods you eat!
MYTH: You should restrict
calories when you want to
drop pounds.
FACT: You must eat
smart, not less, if you want
to lose weight!
Whenever you’re considering the types of food to
eat, remember this: all calories are not created equal.
Fat requires only two percent of your body’s energy to
use it up; carbohydrates
require roughly 10% energy
to burn them; whereas pro■
tein requires an astonishing
20% of your body’s energy
to use it… Thus, by consuming more protein, you’re actually revving up your
metabolism.
“If you want long-term
weight loss, you
must carefully
choose the type
of foods you eat!”
Contrary to common belief,
if you severely restrict your
■
food intake, your body
quickly “panics” and goes
into a fat-protection “survival
mode.” As a result, your metabolism slows and you
start using muscle as fuel (muscle actually burns fat,
so we don’t want to lose this precious tissue), and
restricting your food intake too much will leave you
feeling irritable, hungry, and grouchy. (Surely we’ve
all been there before!) And because your body is in
“survival mode,” very powerful signals are sent from
your brain, telling you to eat, eat, eat! Why? Because
it thinks it’s starving, and it doesn’t know when it will
get food again.
■
Research shows that right around .8 to one gram
of protein per pound of bodyweight is adequate,
and safe, for enhancing your body’s metabolic rate
as well as helping your body maintain fat-burning
muscle tone. Consuming around 40% of your daily
calories in the form of quality proteins is adequate
for recovering from workouts and keeping healthy
muscle tone.
Realistically, you can expect to hold off your
uncontrollable urges for only so long before you give
in. And voila, instant weight return, plus some bonus
bodyfat for your efforts.
It’s easy to see why the common adage “fat is more
fattening than carbohydrates or protein” came into
being. So it’s smart to take in no more than 20%
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Page 20
From the scientific evidence alone, it is clear
that people engaged in regular exercise and who
want to lose weight require greater than the RDA
in protein to get optimal results.
9
FUN, DELICIOUS,
HEALTHY RECIPES
If you tell the average nutritionist you consume
plenty of protein-rich foods because you’re
attempting to lose weight or because you train
with weights, you’ll often hear, “Oh, you don’t
EXERCISE
DESCRIPTIONS &
PHOTOS
lose weight must have more protein in their
diets.
Plus, it’s been shown that those who consume
increased amounts of protein (even higher than
the RDA recommendation) have denser bones
than people who ate less.
FACT: Any person who exercises and wishes to
DAILY EATING &
EXERCISE
JOURNALS
MYTH: I don’t need “extra” protein to help
my body lose weight.
PUTTING YOUR
PLAN INTO
ACTION
■
Other well-noted researchers and leaders in the
field of nutrition have come
to similar conclusions
■
repeatedly over the years.
They’ve found that persons engaged in physical
activities, yet merely adhering to the RDA standards for protein requirements, were actually losing precious muscle tissue as they worked out,
simply because their bodies did not have enough
protein readily available to repair and rebuild
their muscles after a workout.
BUILDING YOUR
CUSTOMIZED
PLAN
“Research shows that
right around .8 to one
gram of protein per
pound of bodyweight is
adequate.”
SUPPLEMENTING
FOR SUCCESS
■
However, from extensive research, one of the
top researchers in the nutritional field, Dr. Peter
Lemon states, “...data suggest that the RDA for
those engaged in regular
■
endurance exercise should
be about 1.2 to 1.4 grams
of protein per kilogram of
body mass (that’s 150% to
175% of the current recommended daily allowance).”
EXERCISE TO
BURN FAT
Fortunately, adding more protein to each meal in
your diet “buffers” this
■
insulin secretion by slowing
the rate of absorption of carbohydrates. And, the addition of dietary protein also
kicks up another hormone
called glucagon (insulin’s
opposing hormone), which
can offset the fat-storing
ability of insulin by dragging
it down and helping dispose
of it before it stores more fat.
■
A new study in the European
Journal of Nutrition offers evidence that glucagon’s
release in the body (as a result of increased protein
consumption) may further stimulate fat burning by
encouraging fat to be liberated and used more easily.
New research confirms that those performing
any type of weight training require a greater
amount of protein than sedentary individuals.
What causes concern for most people is this
amount is above the current Canadian and U.S.
recommended daily protein intake requirements
for healthy adults.
YOU ARE WHAT
YOU EAT
So finally, carbohydrates should be consumed in
the range of no more than 40% of your daily intake,
avoiding simple carbs and completely eliminating the
refined (sugary) types of carbs and incorporating
plenty of fibrous types of carbs. In fact, new scientific
evidence from the American Journal of Epidemiology
has shown that when consuming too many carbs
(especially simple-sugar carbs at one sitting), your
body responds by stimulating a surge of insulin to be
released. Why do you want to avoid this? Because
insulin is a hormone that encourages fat stores to
become larger, more easily “transporting” fat to be
stored and sealing the fat stores shut, preventing fat
cells from breaking down.
OVERCOMING
FITNESS MYTHS
want to do that. You don’t need that much, and it may
even lead to kidney disease.” Unfortunately, as in any
industry, nutritionists are susceptible to ingrained
teachings, even if they’ve now been shown to be false
or misleading. In this particular case, there isn’t a single decent study that indicates that healthy adults
should not consume a protein-rich diet, especially if
they are involved in regular exercise and are trying to
drop extra bodyfat.
dietary fat any given day whenever you’re attempting
to lose fat. (These fats will likely occur naturally in
most whole-food proteins, so don’t worry about
adding any “extra” fat.)
GETTING TO KNOW
YOUR BODY
2/20/07
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Page 21
MYTH: To lose weight, I can just cut down on the
number of meals I eat each day.
Before today, you too may have thought that
weight loss or weight gain was strictly a matter of
“calories in versus calories out.” In other words, if
you “burn” more calories than you consume, you
would in effect lose weight—regardless of the calorie
source. Conversely, if you were to consume more
calories than you burn off each day, you would then
gain weight—again, regardless of the calorie source.
FACT: Eating five to six evenly spaced meals per
day provides the body everything it needs to
starve (and reduce) bodyfat.
Rather than running around with your caloriecounter book, you must instead pay attention to the
“types” of food you eat, the respective “proportions”
of each type, and “how often” you eat. I like to call
this meal patterning.
As indicated in a recent study in The American
Journal of Clinical Nutrition, by spreading your meals
more evenly throughout the day, in five or six smaller
meals, rather than two or
three large meals (or an
overindulgence in snacks
■
whenever you’re hungry),
you can maximize the
absorption of nutrients (so
your body can use more of
the food you eat) and supply
your body with more stable
(non-spiking) levels of
insulin—levels your body
can adequately manage—to
keep your body from storing
■
and trapping fat and steadily
increase your metabolism
throughout the day. So, never go more than a few
hours while you’re awake without eating a balanced,
high-quality, carbohydrate-rich, low-fat meal.
■
The truth is, however, the “calories in versus calories out” philosophy fails to take into account modern
research that finds that proteins, carbohydrates, and
fats have very different physiological effects on the
body's metabolism through countless pathways. For
instance, hormones such as insulin and glucagons, as
well as thermic effects (the way the body internally
regulates “heat” production),
and literally thousands of
other effects foods have on
■
the body are all uniquely
caused by different macronutrients.
“Sadly, many nutritionists today continue to
push the outdated
theory that ‘all calories
are created equal.’”
MYTH: All calories are created equal, so to
lose weight, all I need to do is reduce the number of calories I eat every day.
FACT: You must focus on the types of calories
you put into your body, in addition to the number of calories you consume.
■
As I will point out, in the
next section of my Plan, not
only is the mantra “all calories
are created equal” proven to
be false, “protein is protein”
and “all fats are created equal”
■
is also incorrect. For example,
we now know different fats,
such as healthy omega/fish oils versus unhealthy saturated fats, have vastly different effects on the body’s
metabolism and overall health. We also now know
that different carbohydrate sources have their own
unique effects on the body’s ability to use, or store, fat
(such as high glycemic index carbohydrates versus
low glycemic index foods). And surprisingly, we now
know that different proteins can have unique effects in
the body too.
So, as my friend, William Brink, a Harvard graduate, with a concentration in the natural sciences, and
academic researcher, has so eloquently pointed out
in his “Unified Theory of Nutrition,” while the total
calorie intake does in fact dictate how much weight a
person gains or loses, the macro-nutrient ratios or
proteins, carbohydrates, and fats ultimately dictate
what type of weight a person gains or loses.
Sadly, many nutritionists today continue to preach
the outdated theory that “all calories are created
equal.” Thankfully, for those of us who pay careful
attention to the most recent scientific findings (as
well as carefully watch what’s going on in the real
world!), this old-school theory is being replaced by
the newer, more accurate theory about calories
when it comes to gaining or losing weight.
Make no mistake about it, this seemingly simple
10
2/20/07
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Page 22
It is for these reasons, in addition to the number of
calories I consume, I pay careful attention to the types
of foods I put into my body and, most importantly, the
ratio of proteins, carbohydrates, and fats I consume
them in.
EXERCISE TO
BURN FAT
Other evidence shows that even though people on
these diets may lose the same amount of weight, one
group loses more bodyfat and retains more muscle
tissue than the other group, which loses only weight,
which could be comprised mostly of water and muscle mass and very little fat weight.
YOU ARE WHAT
YOU EAT
Putting this truth into practice, my daily eating
patterns consist of balancing my meals, repeated
five to six times throughout the day, such that the
macro-nutrient ratio of foods found on my plate
are somewhere near 40% high-quality proteins,
40% energy-rich, low glycemic carbohydrates, and
no more than 20% naturally occurring fats. You
simply can’t go wrong with a sound, intelligent,
science-based plan like this for eating.
OVERCOMING
FITNESS MYTHS
statement will allow you to better understand the
differences between the old theory of calories and the
new theory of macro-nutrients. And the reason we
know this to be true is because of recent studies,
which have concluded that two groups of people
who are put on the same number of calories per day
but given different ratios of protein, carbohydrates,
and fats will lose different amounts of bodyfat and/or
lean body mass.
GETTING TO KNOW
YOUR BODY
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
11
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GETTING TO KNOW
YOUR BODY
OVERCOMING
FITNESS MYTHS
You Are
What You Eat
YOU ARE WHAT
YOU EAT
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
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EXERCISE
DESCRIPTIONS &
PHOTOS
Following the nutritional guidelines I will outline for you here will
help guide you to make careful
decisions when choosing the types
of foods to eat.
SUPPLEMENTING
FOR SUCCESS
Fortunately, over the years, I have
found many individuals know more
than they think they do. However,
most of us are paralyzed by the
hundreds of nutritional plans, diets,
and quick-fix powders and pills on
the market. Who’s right? Who’s
wrong? Who do you follow? Well,
to be quite honest, there is no
“right” answer for any one person
(or body).
EXERCISE TO
BURN FAT
To sculpt a lean, healthy, energetic body, you need to regularly
fuel your body with high-quality
nutrients. For many of us, though,
nutrition is the most confusing part
of the weight-loss process.
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
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Page 25
Y O U A R E W H AT Y O U E AT
E
Eating the “right” nutrient-rich foods (quality proteins, carbohydrates, and vegetables) will provide your
body and mind with an endless array of benefits,
which may include:
and how to use them to your advantage has produced
consistently successful results for one person after
another I’ve worked with, including myself, over the
past 15 years.
• Increased metabolism (the rate your body burns
bodyfat).
• Improved ability to strengthen and grow muscles, creating an environment to tone, tighten,
and sculpt your body.
• Improved mental clarity and concentration by
releasing natural “good” hormones, called
endorphins.
• Balanced hormones and possibly improved overall mood
■
and quality of sleep.
• Improved resistance to infections and potential protection
from diseases by strengthening your immune system.
• Extended healthy life span
(longevity) by fighting off
potentially dangerous “free
radicals.”
• Improved emotional balance
and well-being by controlling
■
blood sugar levels and regulating hormones.
NUTRITION 101—THE BASIC FOOD GROUPS FOR
PLANNING YOUR HEALTHY, BALANCED MEALS
The basic constitutes of food (whether whole,
natural, or scientifically engineered meal supplements) can be divided into three types: protein,
carbohydrates, and fats. These are called macronutrients.
■ ■
“Most of us are paralyzed
by the hundreds of
nutritional plans, diets,
and quick-fix powders and
pills on the market.”
■
The way I see it, though,
most people have a common
“misconception” when it
comes to the proportions of
food types on their plate—
especially protein—needed
to lose bodyfat, build muscle
tone, and keep their energy
levels up.
However, there is a relatively simple practice of eating that is widely over■
looked, yet over and over
again, it produces consistent
results. It’s called balance.
You see, achieving the “right” nutrition to help you
lose weight is very simply defined as giving yourself
the best possible intake of nutrients (through food and
supplements) that will allow your body to be as healthy
as possible, to work as well as it can, and to aid its ability to recover daily.
Here is another way to look at it: think of the
plate like a pie graph. (See the following page for
a look at what the typical person’s plate looks like
when they sit down to dinner—whether at home
or while dining out.)
While your needs are completely unique to you
and depend on a whole host of factors, from your
own genetic strengths and weaknesses to the effects
of your current environment, there are fortunately
certain nutritional guidelines that apply to us all. And
having an understanding of the “basics” of nutrition
When I’m putting a meal together, I think of my
plate as a pie graph with one-third reserved for a
portion of quality protein (like chicken, fish, or
lean red meat); one-third reserved for a portion of
low-glycemic carbohydrates (like a yam or brown
rice); and the final third reserved for fibrous veg-
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Page 26
GETTING TO KNOW
YOUR BODY
OVERCOMING
FITNESS MYTHS
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
15
EXERCISE TO
BURN FAT
For instance, pretty much every
day, I start my day with a wholeWhat you’ll find is that by
food breakfast (like egg whites
following
this
approach,
and oatmeal), and then, my threeyou’ll easily meet your
hour clock starts ticking: it’s an Eat“ideal,” balanced macro-nutriSmart® Nutrition Shake in the mident ratio breakdown of 40% protein, 40% carbohydrates, and 20%
morning (my favorite is Peanut Butter
fats—without really having to count
Cups flavor); this is followed by a wholefood lunch (something like chicken, brown
calories. (But that doesn’t mean calories
don’t count!)
A typical “bad” plate of rice, and a small salad from the Tokyo Joe’s®
food (by proportion)
healthy Japanese fast-food restaurant near
Remember when we discussed the
my office); and then another Eat-Smart
theory that “all calories are not created equal”?
Nutrition Shake in the afternoon (I’ll switch up the flavor
Well, to put our new theory into practice, whenthough to Banana Cream Pie this time); next, I’ll have a
ever I prepare a meal, I base the meal on
home-cooked dinner. My wife loves to cook
an appropriate serving of protein
healthy and delicious foods like tuna
first. Then I balance the “right”
steaks, spinach, and squash. (You can
type of nutrient-rich, lowtry some of her recipes, which are
glycemic carbohydrates.
contained in the section of this
book called “Fun, Delicious,
Healthy Recipes.”) And I finish off
Again, I’m not overly
the day with an Eat-Smart
obsessed about “counting
Nutrition Shake made into pudcalories” or adding up fat
ding (it’s like dessert!). Although
grams (thankfully!). Instead, I
this last “meal” is clearly not a
count portions—a portion (the
“balanced meal” but rather a source
size of my clinched fist) of carof high-quality protein to prepare my
bohydrate and a portion of protein
body for the night-long fast and help my
(again the size of my fist). And fat?
Well, fat seems to take care of itself— What a “good” plate should muscles recover while I am sleeping.
as long as you are careful about trying
look like (by proportion)
As you can clearly see, I keep eatto minimize obvious “bad,” hydrogenated fats (from processed or deep-fried foods)
ing simple and try not to over-complicate it. So what
I’d like to now share with you are which foods you
and saturated fats (from cheeses, butter, marbled
should try to eat, on a regular basis, and which foods
red meats, etc.), which, in my opinion, are nobrainers to avoid.
you should avoid.
YOU ARE WHAT
YOU EAT
Basically, my daily eating patterns consist of consuming
one portion-controlled meal every two to three
hours (while I’m awake, of course), for a
total of six daily meals. I alternate
between a whole-food meal and a
meal-replacement/protein shake.
etables (like a salad, broccoli, or asparagus). Take
a look at the chart below to see what my
plate typically looks like—and this
goes for when I dine out as well as
when I'm at home! Take a
moment to consider how your
plate measures up?
2/20/07
2:52 PM
Page 27
Protein
Protein, which contains amino acids, is your body’s primary building block to repair and maintain muscle tone.
Protein is either complete or incomplete. Complete proteins contain the entire array of essential amino acids (which
are responsible for your body’s muscular rebuilding process). These come from chicken, steak, dairy, and fish.
Conversely, incomplete proteins (such as beans, soy, or tofu) do not contain all of the essential amino acids and thus
need to be combined with other protein-rich foods that contain the missing amino acids, or you’ll need to supplement to make up for the deficiency.
P R OT E I N S t o E a t
P R OT E I N S t o Avo i d
_______________________________________________________________________________________________________________________________
Lean red meat (beef or bison/buffalo)
Fatty, heavily marbled red meat (cuts like
(cuts like tenderloin, eye of round, London
prime rib, rib eye, roast beef, and chuck)
broil, fillet, or at least 90% lean ground meat)
_______________________________________________________________________________________________________________________________
Chicken breast (skinless)
Dark meat chicken, such as thighs
(especially with skin on)
_______________________________________________________________________________________________________________________________
Turkey breast or lean ground turkey
Duck
_______________________________________________________________________________________________________________________________
Whole eggs
Egg whites (or substitutes like Egg Beaters®)
_______________________________________________________________________________________________________________________________
Salmon
Dried, smoked salmon
(canned or freeze dried)
_______________________________________________________________________________________________________________________________
Tuna steaks or tuna canned in water
Tuna canned in oil
_______________________________________________________________________________________________________________________________
White fish (like sea bass, orange roughy,
Catfish
halibut, or trout)
_______________________________________________________________________________________________________________________________
Low-fat or fat-free cottage cheese
Full-fat cottage cheese
_______________________________________________________________________________________________________________________________
Low-fat or fat-free, sugar-free yogurt
Full-fat, full-sugar yogurt
_______________________________________________________________________________________________________________________________
Lean ham
Pork chops, hot dogs, or sausage
Ve g e t a r i a n P R OT E I N S
_______________________________________________________________________________________________________________________________
Tofu
Texturized vegetable protein
Soy-based food
Soy protein powder
Veggie burgers/chicken patties
Tempura
Seitan
16
2/20/07
2:52 PM
Page 28
Carbohydrates
CA R B O H Y D R AT E S t o E a t
CA R B O H Y D R AT E S t o Avo i d
_______________________________________________________________________________________________________________________________
EXERCISE TO
BURN FAT
Yams or sweet potatoes
Mashed potatoes with whipped
cream and/or butter
_______________________________________________________________________________________________________________________________
Brown rice or wild rice
White rice, instant rice, or rice cakes
_______________________________________________________________________________________________________________________________
SUPPLEMENTING
FOR SUCCESS
Oatmeal (old-fashioned)
Sugared breakfast cereals
_______________________________________________________________________________________________________________________________
Pasta (whole-wheat or soy)
egg or white pasta
_______________________________________________________________________________________________________________________________
Legumes (e.g., kidney beans or garbanzo beans)
_______________________________________________________________________________________________________________________________
Pita bread or whole-wheat bread
White bread or rolls
_______________________________________________________________________________________________________________________________
BUILDING YOUR
CUSTOMIZED
PLAN
Squash (like acorn or spaghetti)
_______________________________________________________________________________________________________________________________
Couscous
_______________________________________________________________________________________________________________________________
Fruits (apples, oranges, melons, strawberries
Cakes, pastries, cookies, donuts
grapefruits, blueberries, etc.)
_______________________________________________________________________________________________________________________________
PUTTING YOUR
PLAN INTO
ACTION
F I B R O U S V E G E TA B L E S t o E a t
G ly c e m i c I n d ex o f Fo o d s
_______________________________________________________________________________________________________________________________
FOOD
VEGETABLES
(Complex/Fibrous
________________________Carbs)
_____________
Carrots
Corn (unsweetened)
Asparagus
Broccoli
Peas
92
59
15
15
40
FRUITS
(Simple/Sugary
Carbs)
_____________________
________________
Apple
Banana
Orange
Raisins
39
42
40
64
GI
DAIRY
_____________________________________
Milk, skim (1%)
Milk, whole
Milk, chocolate
Yogurt
32
34
34
38
BEVERAGES
_____________________________________
Soft Drinks (not diet)
Apple juice
68
41
SUGARS & MISC.
CANDY/SNACKS
____________________________)_________
Sucrose (table sugar)*
Maltodextrin
Glucose
Fructose
Candy bar
Honey
Peanuts
Potato chips
59
105
100
20
68
87
10
51
FUN, DELICIOUS,
HEALTHY RECIPES
72
69
80
77
72
66
50
42
54
80
FOOD
EXERCISE
DESCRIPTIONS &
PHOTOS
17
GI
BREADS & GRAINS
(Complex/Starchy
Carbs)
_______________________
______________
Bread, white
Bread, wheat
Potato, white
Potato, sweet
Rice, white
Rice, brown
Pasta, white
Pasta, wheat
Oatmeal
Corn Flakes
DAILY EATING &
EXERCISE
JOURNALS
Peas
Broccoli
Lettuce, salad greens (including spinach)
Celery
Zucchini
Artichokes
Corn
Asparagus
Cucumbers
Cabbage
Tomatoes
Carrots
Cauliflower
Green beans
Brussels sprouts
YOU ARE WHAT
YOU EAT
Carbohydrates are used throughout the day and can help sustain your muscles through intense workouts as
well as combat daily fatigue. Unfortunately, they’re also partly responsible for obesity as it’s so easy to just consume too many unnecessary carbohydrates each day. Regardless, as with protein, inadequate amounts of carbohydrates can and will compromise your daily performance, mental capacity, and energy for exercise. Yet,
understanding the balance between using carbohydrates for fuel and using them for pleasure is the difference
between obesity and staying fit.
OVERCOMING
FITNESS MYTHS
Carbohydrates are your body’s primary fuel for energy production. They are readily used for both short-term,
intense bouts of exercise and long-duration activities like running and even your daily work activities.
GETTING TO KNOW
YOUR BODY
2/20/07
2:52 PM
Page 29
Fats
Fats, over time, have endured their share of abuse in the minds of individuals trying to manage their weight. “Fats
are bad!” is a common misconception. But in fact, some fats are actually good for us and may even help fight off
unwanted bodyfat.
Research has revealed that fats in the form of “good” omega-3 and omega-6 essential fats (such as flax oil, linseed, or fish) can actually help restore our energy, increase fat mobilization, produce “good” hormones, and boost
the immune system, not to mention improve the cardiovascular and nervous system. These good fats essentially
restore vital cells in your body, encouraging your body to perform more optimally and even increase longevity.
Essential fats are so named because they cannot be produced within your body on their own. They need to be
supplied by the foods you eat or supplements you take. Thus, the term “essential.” Saturated fats, on the other hand,
(such as butter, deep-fried foods, and whole-fat dairy products) have long been labeled as “bad.” Rightfully so, as
they serve little purpose. However, they come (in small amounts) with some meats we might eat.
We should ideally keep our fat intake below 20% of our daily calories… and if you eat the foods I recommend,
you won’t exceed this amount. But you might consider (especially if you have a fast metabolism) adding two or three
servings (no more than 10% of your daily caloric intake) of the “good” essential fats to your daily nutrition program,
which is quite easy to do, to keep you from becoming deficient. When trying to lose weight, your body will actually use every bit of essential fat for proper metabolic functioning and to restore energy balance.
FAT S t o E a t
FAT S t o Avo i d
_______________________________________________________________________________________________________________________________
Avocado
Guacamole (with full-fat mayonnaise)
_______________________________________________________________________________________________________________________________
Cold-water fish (oils)
Obvious strips of fat from meats (and skin)
_______________________________________________________________________________________________________________________________
Low-fat cheeses
Regular/whole-fat cheeses
_______________________________________________________________________________________________________________________________
Flaxseed oil, linseed oil, borage oil, or fish oil
Oils found in deep-fried foods like French
fries, donuts, or even in muffins
_______________________________________________________________________________________________________________________________
Sunflower seeds, walnuts, and almonds (sparingly)
Salted/roasted peanuts or cashews
_______________________________________________________________________________________________________________________________
Olive oil, canola oil, safflower oil
Blue-cheese, ranch, Caesar, or other
(especially for cooking or on salads)
high-fat dressings
_______________________________________________________________________________________________________________________________
Butter, margarine, mayonnaise (full fat)
or whole-fat dairy products
18
2/20/07
2:52 PM
Page 30
GETTING TO KNOW
YOUR BODY
7:30 a.m.
Nutrition Shake
(Strawberry
Cheesecake)
10:00 a.m.
Yogurt and Homemade
Protein Nutrition Bar
(Recipe on pg. 109)
YOU ARE WHAT
YOU EAT
With each bite of food you take, you take a step toward
or away from your goal. It’s that simple. Food can add
value, helping fuel your fat-loss efforts, or come at a price,
adding unnecessary fats or calories, which only sets you
back. I’m not suggesting you should never eat foods for
pure pleasure—on the contrary, I think enjoying food is a
must. But to truly appreciate the experience, it has to be a
decision, not a reaction driven by being careless. Instead,
by being more careful, and conscience, of the types you
choose to put into your body, you are able to make a clear
decision about what you want to achieve.
OVERCOMING
FITNESS MYTHS
It’s Time to Take Control and
Nourish Your Success
EXERCISE TO
BURN FAT
Carefully paying attention to and following commonsense eating habits, like the ones I’ve outlined for you, are
the basis for a lifelong habit of health and fitness. But
please, make no mistake about it, it’s not easy. Practicing
them does take effort, but by following them, day in and
day out, you will consistently become more aware of your
daily eating patterns and stay on the right path. Soon
enough, you too will start to make food the stepping stone
to your weight-loss goals, rather than a roadblock!
12:30 p.m.
3:00 p.m.
Nutrition Shake
(Peanut Butter
Cups)
6:30 p.m.
Nutrition Shake
(Key Lime Pie Pudding!
Recipe on pg. 113)
FUN, DELICIOUS,
HEALTHY RECIPES
19
EXERCISE
DESCRIPTIONS &
PHOTOS
9:00 p.m
I realize that as we begin our journey together, and you
follow my eating guidelines, you’ll have questions.
Thankfully, we have answers. Please carefully read
through the following answers to the most frequently
asked questions about nutrition…
DAILY EATING &
EXERCISE
JOURNALS
Fillet Steak,
Potato, and
Broccoli
PUTTING YOUR
PLAN INTO
ACTION
Now, to make your nutrition plan as easy to follow as
possible, I’ve included seven days of sample Daily Eating
journals, contained in the “Eating & Exercise” Journal
section (which can be found on pages 63 to 79). This
way, you can better understand how to put these nutritional strategies into practice. After that first seven days,
I’d highly suggest you try some of the great-tasting, easyto-prepare recipes contained in the section entitled “Fun,
Delicious, Healthy Recipes,” which will help provide the
basis for putting together healthy, balanced meals that
taste delicious! By the way, you can download the entire
eight-week Eating & Exercise Journal sheets by visiting
TheLeanSystem.com.
BUILDING YOUR
CUSTOMIZED
PLAN
If you look at the column to the right, I’ve provided you
with a sample of a “typical” day of eating on the Plan.
I’ve also included, on the following page, an example of
my Daily Eating Journal, to show you how I keep track of
the meals I eat each day.
SUPPLEMENTING
FOR SUCCESS
Salmon, Brown Rice,
and Asparagus
2/20/07
2:52 PM
Page 31
The Lean System Worksheet
Time
Stephen Adele
April 4
Name: ________________________________________________ Date: ___________________
Planned Nutrition: Day 2—Workout #1
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
5:30
a.m. Supplement:
Lean System 7 (2 capsules) with 16 oz of water, Energize (1 tablet) ✔
____________________________________________________________________________________________________________________
6:00 a.m. Weight Training:
EXERCISE EXAMPLE
____________________________________________________________________________________________________________________
Chest: Flat Dumbbell Bench Press (5 sets); Cable Flyes (3 sets)
____________________________________________________________________________________________________________________
Biceps: Standing Barbell Curl (4 sets); Incline Dumbbell Curl (2 sets)
____________________________________________________________________________________________________________________
Triceps: Cable Pushdown (4 sets); Bench Dips (2 sets)
____________________________________________________________________________________________________________________
One serving of 3-XL mixed with 6 oz of water
✔
6:50 a.m. Supplements:
____________________________________________________________________________________________________________________
7:30 a.m. Breakfast (meal 1):
6 egg white/1 whole egg omelet with a little
✔
____________________________________________________________________________________________________________________
low-fat cheddar cheese,
____________________________________________________________________________________________________________________
1 cup of oatmeal sprinkled with Grapenuts and 1 packet of
____________________________________________________________________________________________________________________
Splenda with 1/2 cup soy or skim milk
____________________________________________________________________________________________________________________
Supplements:
16 oz of water, multi-vitamin/mineral formula (2 tablets)
____________________________________________________________________________________________________________________
Lean System 7 (2 capsules) with 16 oz of water, Energize (1 tablet) ✔
____________________________________________________________________________________________________________________
10:00 a.m. Nutrition Shake (meal 2): Eat-Smart Meal-Replacement Shake (Cinnamon Roll flavor,
✔
____________________________________________________________________________________________________________________
two scoops blended with 16 oz water and three ice cubes)
____________________________________________________________________________________________________________________
12:00 p.m. Lunch (meal 3):
Grilled chicken breast (1 large)
✔
____________________________________________________________________________________________________________________
Baked sweet potato with a dash of Molly McButter
____________________________________________________________________________________________________________________
Fresh vegetables (asparagus)
____________________________________________________________________________________________________________________
16 oz of Crystal Light or Diet Soda
____________________________________________________________________________________________________________________
2:00 p.m. Supplement:
Lean System 7 (2 capsules) with 16 oz of water
✔
____________________________________________________________________________________________________________________
3:00 p.m. Nutrition Shake (meal 4): Eat-Smart Meal-Replacement Shake (Peanut Butter Cups flavor), ✔
____________________________________________________________________________________________________________________
two scoops blended with 16 oz water and three ice cubes)
____________________________________________________________________________________________________________________
6:00 p.m. Dinner (meal 5):
Broiled salmon (large fillet)
✔
____________________________________________________________________________________________________________________
Steamed brown rice (with almonds)
____________________________________________________________________________________________________________________
Steamed broccoli
____________________________________________________________________________________________________________________
Supplement:
16 oz of water, multi-vitamin/mineral formula (2 tablets)
____________________________________________________________________________________________________________________
✔
8:30 p.m. Protein Drink (meal 6):
One scoop of Eat-Smart (Strawberry Cheesecake flavor),
____________________________________________________________________________________________________________________
mixed with 4 oz of skim milk (made into pudding)
____________________________________________________________________________________________________________________
9:30 p.m. Supplement:
Fiber drink (Metamucil®) with 8 oz of water
✔
____________________________________________________________________________________________________________________
10:00
p.m. Planning Session:
Specifically state my goals and plans for tomorrow and fill out
✔
____________________________________________________________________________________________________________________
E
L
P
M
A
X
E
the next day's exercise and nutrition program worksheet.
____________________________________________________________________________________________________________________
Tip: To download healthy recipes and more Lean System Daily Worksheets, please visit www.TheLeanSystem.com
20
2/20/07
2:52 PM
Page 32
To figure this out, here’s all you do: take your “BMR
Maximum Daily Caloric Requirement,” which you
should have already calculated on page 5. (If you
haven’t done this already, please go ahead and do that
now… you’ll need it to finish this part.)
21
FUN, DELICIOUS,
HEALTHY RECIPES
Your protein should ideally come from whole foods
like lean red meat, fish, chicken, egg whites, or vegetables and soy (if you are a vegetarian). Or you can
EXERCISE
DESCRIPTIONS &
PHOTOS
Example #1: Because I normally work out in the
morning, and since I haven’t eaten anything since I
woke up, if I’m at the office instead of at home, I
always rush to the kitchen right after my workout
and start off by making an Eat-Smart mealreplacement shake (it’s quick, extremely conven-
DAILY EATING &
EXERCISE
JOURNALS
With that in mind, here is what a typical meal, for
me, usually consists of:
PUTTING YOUR
PLAN INTO
ACTION
In addition to these amounts of protein and carbohydrates, I would also suggest you try to consume a
healthy serving of fibrous vegetables with each meal.
Maybe the best part is (depending on how much you
like vegetables), you can literally have as many vegetables as you’d like. This is because most vegetables
are nutrient dense, contain little to no calories, and are
efficiently used by the body to “cleanse” your digestive system. These can include broccoli, lettuce,
spinach, tomatoes, carrots, and fresh asparagus (my
favorite). Just like with all of the other foods, you can
find a more comprehensive list of healthy vegetables
to choose from in this book, on page 17.
Now, take that number and multiply it by .40
(because you want to try and get about 40% of your
daily calories in the form of protein). So, for example,
let’s say your Maximum Caloric Requirement is 2,000.
You would then multiply this number by .40, which is
equal to 800 (2,000 x .40). Then, take this number and
divide it by four (because this is how many calories
are contained in one gram of protein). I know it seems
complicated, but really it’s not. Let’s keep going. This
number equals 200 (800/4). Now, the last step is to
divide this number by the number of times you plan to
eat a meal each day. So, if you plan to eat five meals
each day, it would be 40. However, if you plan to eat
six small meals each day (which I highly recommend),
the number would be 33. Therefore, you should consume anywhere from 33 to 40 grams of protein with
each meal, depending on the number of times you eat
each day.
BUILDING YOUR
CUSTOMIZED
PLAN
Next, it’s simple math to calculate your carbohydrate requirements. Since you will want to eat relatively the same balanced amount of carbohydrates as
protein, you simply use the same amount you just calculated. So, using our previous example, you were
going to consume about 33 to 40 grams of protein per
meal, on my Plan, you would then eat the same
amount of carbohydrates—33 to 40 grams, again,
depending on the number of times each day you
decide to eat. The carbohydrates should be from
mostly complex and whole grain (like the ones I’ve
listed for you on page 17), and relatively nothing
should come from high-glycemic or refined sources
such as sugar, white flour, or white bread.
SUPPLEMENTING
FOR SUCCESS
Interestingly, I’ve found that most people make this
way more complicated than it really needs to be. Let’s
break it down so it's easy to understand. One thing to
remember, though, is that since your bodyweight and
BMR will likely be different than mine, your protein
and carbohydrate servings will be different as well.
(They may be more or less.) The first thing you need to
do is determine how much protein you should be consuming for each meal.
EXERCISE TO
BURN FAT
use a meal-replacement nutrition shake like EatSmart® and some protein powders for convenience.
For a complete list of good sources of protein, you can
turn to page 16.
YOU ARE WHAT
YOU EAT
Q
A
I’m trying to figure out how to determine my daily
protein and carbohydrate needs. Can you explain this
again and give me some examples of different meals?
OVERCOMING
FITNESS MYTHS
Answers to Your Questions…
Questions
About Nutrition
GETTING TO KNOW
YOUR BODY
F R E Q U E N T LY A S K E D Q U E S T I O N S A B O U T N U T R I T I O N
2/20/07
2:52 PM
Page 33
ient, and tastes incredibly delicious). For flavor,
more fiber, and some healthy carbohydrates, I add
one-half cup of frozen strawberries. And to top it
off, I add in two scoops of our orange-flavored
Meta-CEL™ (a muscle-building drink mix). While
blending my shake, I heat a bowl of water combined with one-half cup of old-fashioned oats.
Once warmed and ready to eat, I sprinkle a packet
of Splenda® (sucralose sweetener) on my oatmeal.
With this meal, I’ve now got around 45 grams of
protein and around 50 grams of carbohydrates—
pretty close to the perfect balance of protein, carbohydrates, vitamins and minerals—which is essential for supplying my body with the precise nutrients
I need to reach my goals.
Example #2: Later in the afternoon, I’ll usually eat a
meal made up mainly of whole foods. For example,
at dinner time, I will boil about six ounces of wholewheat pasta. I like to add a couple tablespoons of
olive oil to the water I’m boiling the pasta in to add
more “good” fats. In a frying pan, I cook four or five
ounces of lean ground beef. If you drain the grease
from the pan, after cooking the beef, you can eliminate most of the “bad” fats. I like to mix the cooked
beef into a low-fat tomato pasta sauce. I pour this
on top of the pasta and add a large salad made with
lettuce and spinach. I use a mixture of olive oil and
red vinegar as the dressing. I’ll top the salad off with
an entire apple I’ve sliced into pieces. This meal,
when tallied up, provides about 45 grams of protein
and about 52 grams of carbohydrates and plenty of
healthy vegetables. Another perfect ratio of protein,
carbohydrates, and fibrous vegetables to help my
body burn bodyfat, instead of storing it.
Delicious, Healthy Meals,” where my wife, Julia Ann,
and her friend Stella have provided over 24 easy-toprepare recipes you can use to fulfill your nutritional
requirements. (My wife was born and raised in the
South and is a fantastic cook. I’m certain you’ll find her
recipes easy to follow, and they usually take less than
ten minutes to prepare. And they taste… well, how
about you just try them and tell us what you think!)
Q
A
In your nutrition meal plans, it appears you rely heavily on meal-replacement/protein powders. Why do you
feel they are so important to use?
There are two reasons, really, why I feel it is important to use a meal-replacement protein drink as part of
my daily nutrition plan: convenience and confidence. I
mean, what could be easier than adding a mealreplacement powder to water or milk in a blender (or
shaker cup), mixing it up, so you’re ready to gulp down
a “perfect” meal—in less than a minute? That’s what I
call super convenient.
Another thing that is important about using a meal
replacement is that it allows you to feel more confident
that you are providing your body with the necessary
proteins, carbohydrates, vitamins, minerals (and if it’s a
really good formula, it will even provide fiber and
“essential fats” like flaxseed)—required to nourish your
body and help it recover from the rigorous exercise and
strenuous lifestyles we endure.
As for me, I use Eat-Smart®. It’s a meal replacement I
helped create, with my company iSatori Technologies,
and it’s not only the healthiest, most complete formula
on the market, but it’s absolutely, positively the besttasting meal replacement you will ever try. I guarantee
it. Now, I may be a little biased, but I have a hunch if
you try it, you will agree with me. You can learn more
about Eat-Smart in the Supplement Section. Or, you can
visit our website at www.EatSmartMRP.com, where you
can find more information, including a complete breakdown of the ingredients, all of the new gourmet flavors
we have available, and where to buy it.
There you have it: it’s not at all complicated. It’s not
an exact science either. As you can plainly see,
although I strive to come as close as I can to meeting
my protein and carbohydrate requirements with each
meal, I don’t obsess about missing it by a few grams
here or there. Please don’t make the mistake of believing you have to weigh each and every food you eat and
calculate every nutrition label. While it’s important that
you become familiar with how much protein and/or
carbohydrates are in a serving of your favorite foods,
there is really no need to count every single calorie.
That being said, I typically use three Eat-Smart
meal-replacement shakes each day (one in the morning
as my “post-workout” breakfast shake; another in the
afternoon in-between two whole-food meals; and one
For more examples of delicious, healthy, fat-fighting
meals that consist of a balance of protein and carbohydrates, please turn to Appendix II called “Fun,
22
2/20/07
2:52 PM
Page 34
Another study recently conducted by Boston
University revealed that diets lower in GI keep your
23
FUN, DELICIOUS,
HEALTHY RECIPES
Another way you can be more careful about the
carbohydrates you eat is simply to choose foods that
are not refined and haven’t had their nutrients stripped
away. Examples of these foods are brown rice, instead
of white. Whole-wheat bread, instead of white bread.
EXERCISE
DESCRIPTIONS &
PHOTOS
Over the years, I’ve basically found that it really
pays off, especially when you are trying to lose bodyfat, to pay more careful attention to the GI. For this
reason, in the “You Are What You Eat” section of this
book, I’ve pointed out “good” foods that are contained
on the “Foods you should eat” list, and just as important, I’ve listed “bad” foods you should stay away from
eating in the “Foods you should avoid” list.
DAILY EATING &
EXERCISE
JOURNALS
What’s important to note is that large changes in
blood sugar prevent the use of fat as fuel and, if continued over time, promote obesity and heart disease.
In fact, a recent study in the American Journal of
Epidemiology concluded that people who consumed
diets high in simple sugared foods (such as white
bread, potatoes, and jam), which, as you can guess,
are higher on the GI scale, had higher body mass
indexes (BMI) than people who consumed more complex sources of carbohydrates (which are lower on the
GI), like whole-wheat grains, nuts, and low-fat dairy
products.
PUTTING YOUR
PLAN INTO
ACTION
A great example of this are meal replacements and
nutrition shakes. They commonly use maltodextrin as
their primary source of carbohydrates. Normally, this
is because it’s so “cheap” to use, but as you can
clearly see, at a GI of 135, it might be advisable to
steer clear of any shakes that contain maltodextrin in
their ingredient list!
To keep it simple, Glycemic Index (or GI) measures
how much a food you eat raises sugar within the
blood. In other words, the higher the GI (number), the
more it spikes blood sugar; conversely, the lower the
GI (number), the less it raises blood sugar.
BUILDING YOUR
CUSTOMIZED
PLAN
Q
A
What is the glycemic index, and why do you feel it’s
important to pay attention to this when you are trying to lose bodyfat?
SUPPLEMENTING
FOR SUCCESS
At the very least, I would recommend you use a highquality meal replacement, like Eat-Smart, for these two
times of the day to help you reach your goals.
EXERCISE TO
BURN FAT
For these reasons, I think it’s important to at least
pay attention to the types of carbohydrates you put
into your body. And using the GI is a fairly simple way
to help do this. That’s why I have provided a list on
page 17, which contains some of the most common
foods you and I might eat (or be tempted to eat) rated
on the GI chart. As you can clearly see, some of the
obvious foods you should stay away from are simple
sugars, like table sugar, candies, soda, and dried fruits.
Surprising to most people, man-made sugars like high
fructose corn syrup (115) and maltodextrin (135) are in
fact the absolute worst foods/ingredients you can consume, with GI's that are practically off the chart.
Which, unknown to most people who consume them,
cause a huge spike in blood sugar levels—way
beyond even natural sugar (which is 85).
YOU ARE WHAT
YOU EAT
And yet, in another study I feel is important to point
out (which was an eight-year study on more than
27,000 subjects), Harvard scientists discovered that
people who ate more whole-grain carbohydrates, as
opposed to higher GI foods, experienced less weight
gain, and the whole grains played an important role in
a weight-control plan.
In my opinion, there are at least two essential times
of the day you should consume a meal-replacement
nutrition shake to assist you in fulfilling your daily
dietary needs and help you achieve the fastest possible
results. First, it’s absolutely critical you consume at least
one meal-replacement nutrition shake immediately following a workout or any physical activity. (By immediately, I mean within 20 to 30 minutes afterwards.) A second time of the day that’s critically important to consume a nutrition shake is either first thing in the morning for breakfast (if you don’t weight train in the morning) or as the very last meal of the day—about an hour
before bedtime.
OVERCOMING
FITNESS MYTHS
metabolism from slowing down and prevent hunger
cravings longer, which ultimately makes it easier to
take weight off.
additional shake, made as pudding, in the late evening
as my final “meal” of the day, right before I go to bed).
In addition to these shakes, I consume three whole-food
meals each day as part of my complete nutrition plan.
GETTING TO KNOW
YOUR BODY
2/20/07
2:52 PM
Page 35
• Together, your intestines and kidneys use about six
cups a day. (That brings your total daily water usage
to a whopping 10 cups or 80 oz just to live.)
Whole-wheat pasta, instead of pasta made from white
flour. And pretty much stay away from any pastries,
cakes, chips, crackers, and other processed “convenience” foods—as these foods are normally loaded with
sugars, not to mention trans fats and preservatives.
Surprisingly, this does not include the added water
loss resulting from perspiration during any weighttraining sessions, intense cardiovascular exercises, or
sporting activities.
I have a strong hunch that after the “low-carb” diet
craze wears off here pretty soon, you will start to see
more and more companies placing a small symbol
on the front of their food packaging which tells
you—the customer—what the GI number is for that
food. I also predict this trend will become the standard by which people will choose their foods from
the grocery store within five to seven years. Literally
every company will have to reveal the GI of their
food product. The goods news is, in turn, this will
help you and I choose healthier, low GI foods and,
just as important, it will probably force the manufacturers of foods to rethink what they are selling and
possibly start to focus on producing more healthy
foods with lower glycemic indexes.
Q
A
So, are you still wondering whether water is really
all that important? Mull over the above data for a
minute and ask yourself that question again! The bottom line is: to avoid dehydration and ensure we’re
optimizing our muscles’ output, studies have repeatedly shown that we should consume at least eight to
10 tall glasses of water every day… especially during
and after our workouts!
Q
A
You didn’t mention anything about a “cheat day”? Do
you believe in allowing yourself one day a week to eat
all you want to?
Whenever I workout I don’t sweat very much. Should
I still drink water? Is water really that important?
Cheat day, free day, slipup day, pig-out day... I’ve
heard this pseudo-philosophy called many different
things. But there’s one thing I know for sure, it
absolutely, positively works. And, in my opinion, a
cheat day—or a “Reward Day” as I like to call it—
should be a part of anyone’s nutritional plan. Even if
you’re trying to lose bodyfat. Let me explain why...
Hmmmmmm…. Let me think about that question
for a second. Yes. And, yes!
Seriously, whether you work out one day a week,
three days a week, or every day, I don’t think I could
emphasize enough just how vitally important water is
to sustain your body’s requirements. Literally every
waking moment of your life, water initiates a cascade
of biochemical processes in the body that are essential
for everything from digestion to enhanced energy levels. And for those of us, such as yourself, who work out
regularly, this includes our bodies’ ability to produce
optimal muscular contractions, which is essential for
weight training, exercise, or participation in sports.
Here are the facts about water and the amount of
water your body requires, daily, just to “live”:
A “Reward Day” is just what it sounds like. A day
to enjoy and relish in the joy of food, and more
important, to serve as a reward for the progress, and
discipline, you’ve made up until that point. I like to
have my “Reward Days” on Sundays. Normally
because it’s the one day of the week when I don’t
workout, and it’s also the day I like to have a nice big
breakfast with my wife and kids. You can choose
whichever day works best for you. As a way to help
you remember to celebrate your “Reward Days,” I’ve
included them on each Sunday on the master
Calendar, on page 64.
• On average, you’ll lose two cups (16 oz) of fluid
through normal perspiration.
• Another two cups (now making a total 32 oz) are
exhaled as water vapor during your normal
breathing.
Now, the reason a “Reward Day” is so important to
have is simply because, I’ll admit, it is no easy task to
consume healthy, balanced meals, five or six times a
day, seven days a week, without a slipup.
Maintaining your diet every day, despite our hectic
24
2/20/07
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Page 36
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
In the end, the way I see it, food can be chosen carefully and add value, helping fuel your fat-loss efforts, or
be eaten carelessly and come at a price, adding unnecessary fats or calories, which only sets you back. Now,
I’m not suggesting you should never eat foods for pure
pleasure—on the contrary, I think enjoying food, truly
experiencing it, as in a structured “Reward Day”—is a
necessary part of your plan. But to truly appreciate the
experience, it has to be a decision, not a reaction.
YOU ARE WHAT
YOU EAT
As an example, the way I use my Reward Days, as
opposed to the way I’ve heard some people using
them (who eat literally everything in sight for the
entire day), is when I’m ready to eat breakfast, and I
want to have my favorite pecan and coconut pancakes, I add them to my breakfast plate—along with
my eggs and oatmeal. When my next meal comes
around, I might enjoy an Eat-Smart shake but add a
tablespoon of natural peanut butter (like Naturally
More®). Then, when lunch rolls around, if I want a
cheeseburger, with my salad and baked beans, I’ll
have that. And so on. As you can see, I don’t
overindulge, just because I can. Rather I use this day
to “add” in the foods I might not normally eat. The
reason a “Reward Day” works so well is because it
refuels you physically, as well as mentally.
OVERCOMING
FITNESS MYTHS
Now the reality is, everyone, at some point during
the week, will eat something other than a perfectly balanced meal. Maybe it’s a fat-laden burger and fries or
some sugar-filled treat like a muffin. Whichever it is, it’s
important to realize that it’s not the end of the world. If
this should happen to you, the worst thing you can do
is allow this “slipup” to trigger a total breakdown and
allow yourself to completely go off your planned
course, suddenly eating whatever else you want, for
the rest of the day. This only furthers the damage.
Instead, I suggest you acknowledge the mishap and
pick up right where you left off—eating the way you
planned to.
schedules, kids and their temptations (I know, I have
two), requires plenty of planning and discipline. So a
Reward Day is a way to allow you to indulge in some
of the foods you really enjoy but shouldn’t really be
eating. On top of that, it’s a great way to reward all
your hard work during the week.
GETTING TO KNOW
YOUR BODY
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
25
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Page 38
GETTING TO KNOW
YOUR BODY
OVERCOMING
FITNESS MYTHS
Exercise to
Burn Fat
YOU ARE WHAT
YOU EAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
You see, it's your “body composition” (muscle versus fat) that
determines what your physique
looks like, and when you improve
your body composition, trading in
fat for muscle, you actually
become more slender, leaner, and
firmer looking. So how do you
build more muscle definition?
Well, my friend, there’s really
only one way… with good oldfashioned weights—through proper
resistance weight-training exercise.
EXERCISE TO
BURN FAT
Here's an interesting fact I’d bet
you didn’t know: fat takes up five
times as much space in your body
as muscle! This means if you
replaced only a few pounds of
unwanted bodyfat with hardearned muscle, your body would
appear significantly smaller, even
though you might not have
changed your overall bodyweight.
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
2:52 PM
Page 39
E X E R C I S E T O B U R N FAT
W
and longevity of your life! There are really no two
ways about it… if you want to look and feel your
best, while achieving your fat-loss goals, you've
absolutely, positively got to exercise.
Whether you work out at the gym, your local fitness
center, health spa, or in your home gym with a pair of
dumbbells and Swiss ball, I am going to share with you
some very practical yet powerfully effective weighttraining exercises, as well as my favorite fat-burning cardiovascular exercise routine that will enable you to “turn
on” your body’s natural ability to burn fat and totally
reshape your physique. All in as little as three days a
week.
As you are probably already well aware, training with
weights provides your body
and mind with an abundance
■
of benefits, including:
• Improving your muscle size,
strength, and performance.
• Improving heart and lung
function, reducing risks of
coronary disease, by increasing blood flow.
• Improving your overall
mood and even aiding in
sleep by releasing natural
endorphins, which increase
your daily energy levels and
sense of well-being.
■
But here's one the oldest, most highly debated topics: there are those “fitness experts” who favor cardio
(aerobic) exercise over weight training (anaerobic).
(Aerobic means with oxygen required by the muscles,
and anaerobic means without oxygen to the muscles.)
Their argument is you burn more calories in 30 minutes of cardio exercise than
you do in 30 minutes of
■
weight-training
exercise.
While this is partially true…
there's certainly more to it
than that.
“There are really no two
ways about it… if you want
to look and feel
your best, while achieving
your fat-loss goals,
you’ve got to exercise.”
■ ■
• Strengthening your bones,
to help reduce your risk of injury.
Most important for us though, weight training
increases your metabolism, so you’re burning fat more
efficiently and more often, as muscle mass actually burns
bodyfat as its primary source of fuel—24 hours a day!
Scientific studies conclusively show weight training
to be superior for activating
the body's metabolic system
because it causes you to burn
more calories in a 24-hour
period over aerobic exercise
■
alone, which only causes
your metabolism to increase
temporarily, during the time of the exercise and
shortly thereafter.
It's critical to know that if you were to perform only
aerobic exercise (and no weight training) yet still followed a sensible diet, you'd run the risk of breaking
down and using your muscle tissue as fuel. Then, as you
might have guessed, your metabolism slows down as a
result. You see, science has shown us time and time again
that after about 90 minutes of cardio, the body begins to
become more efficient, not at burning off fat but at burning muscle! Thus, it can literally paralyze your fat-fighting efforts. Of course, performing high-intensity cardio
exercises (like riding a bike, walking on the treadmill, or
running outside) is highly encouraged, for at least 30
minutes (but, no more than 45 minutes), three times per
The battle wages on…weight training versus cardio
exercise
Clearly, no respectable authority on fitness and
physique development would prescribe to the
notion that you could ever expect to lose any significant amount of bodyfat without exercise. It's a
scientific fact and just plain common sense that
exercise will not only help re-sculpt and build your
physique, it will also definitely improve the quality
28
2/20/07
2:52 PM
Page 40
■
FUN, DELICIOUS,
HEALTHY RECIPES
29
EXERCISE
DESCRIPTIONS &
PHOTOS
Most research and scientists agree on one thing about
weight training; they all seem to recommend brief,
intense bouts of lifting weights as the most effective
method for producing results, in both muscle gain and fat
DAILY EATING &
EXERCISE
JOURNALS
When it comes to my workouts, I train with weights
three days a week. Usually for about 30 to 45 minutes,
but no more than one hour. Performing the exercises
I’ve outlined in the Exercise Journals (found in
Appendix I), and at the suggested intensity, using the
proper rest intervals, that is really all the time I, or anyone, would need for a safe, effective workout. Over the
years, and despite what other people believe, I’ve found
that the absolute best workouts are brief, intense, but
super effective for producing results. Remember, we
want to stimulate the muscles, not annihilate them.
Muscle is therefore considered “metabolically active”
(in other words, muscle burns calories). Fat, on the other
hand, just sits there, doing nothing more than taking up
space, and doesn't require any energy to preserve it.
Thus, the more muscle tissue you have on your body, the
easier it becomes to stay lean.
PUTTING YOUR
PLAN INTO
ACTION
By building additional muscle, you essentially “rev up” the
metabolic rate, all of the time—
something aerobic exercise
■
simply cannot do. Increasing
the body's muscle mass, even
slightly, increases the basal metabolic rate—the total
amount of fuel (calories) the body requires to maintain
that new muscle…and burns fuel, even while at complete rest. As you can guess then, when you gain muscle,
it requires plenty of expendable energy to maintain it.
BUILDING YOUR
CUSTOMIZED
PLAN
“By lifting weights,
you can build
stronger, firmer arms…
you can whittle
down your waist…”
SUPPLEMENTING
FOR SUCCESS
■
And the best news is, with
weight
training, you're sure to
■
change the entire appearance
of your physique. By lifting
weights, you can build
stronger, firmer arms and buttocks, you can whittle down
your waist and narrow your
hips, and you can build
shapely thighs and leg muscles… After every workout, as
your muscles repair themselves, they'll actually build
■
back better than they were
previously—your muscles will
get stronger and firmer, and even with more size and
definition (depending on how hard and heavy you
train)! So, to reiterate the importance of weight training—the more muscle you have, the more calories you
burn—period!
EXERCISE TO
BURN FAT
Now, with that said, performing cardio exercise is a
great way to burn off excess
calories, but it shouldn't be
looked at as the sole support
■
system for your fat-loss efforts.
Weight training, on the contrary, is hands down the surest
way to alter body composition
and metabolic rate to lose fat
and keep it off.
By “stressing” the muscles during weight training,
you're really slightly damaging the muscle tissues—creating what are called “micro-tears.” Once these tiny tears
in the muscle occur, your body goes into “recovery”
mode, where it responds by sending out muscle “repairmen” to fix the damage. Interestingly, this process again
requires a significant amount of energy, and the process
actually burns additional calories (once again, enhancing
metabolic rate—even while you're sleeping) as most of
the muscle recovery happens. In essence, the body is taking energy from stored bodyfat and using it to build muscle. How great is that?!
YOU ARE WHAT
YOU EAT
However, much like the way the body quickly “metabolically adapts” to a restriction in calorie intake, the
body is just as fast to “adapt” to aerobic work as well—
by becoming more energy efficient. Thus, after about four
weeks, the body requires less energy to perform the same
amount of aerobic exercise. In essence, your metabolic
system “gets used to” the physical work and begins using
less and less fuel to perform the same work. The only
way to “override” this adaptation is to perform your cardio exercise on an empty stomach. Studies have shown
that by performing cardio work on an empty stomach,
you give your metabolism a “boost” (by 300%, in fact),
and it remains elevated longer throughout the day.
OVERCOMING
FITNESS MYTHS
loss. And, from my personal experience, I couldn’t agree
more with this theory. Free weights or machines...it does
not really matter, as long you're hitting the weights long
enough to stimulate the muscles, which is usually about
30 to 45 minutes, three to four times a week.
week, because it's still a great way to expend some
“extra” calories and help tap into fat stores.
GETTING TO KNOW
YOUR BODY
2/20/07
2:52 PM
Page 41
I find this workout schedule—three days a week—
works exceptionally well. I like working my body
parts only once per week when I’m trying to lose
bodyfat and get in better shape. It keeps me from
over-training, and losing energy, which is easy to do
anyway. Remember, like I said before, it’s when you
are resting that your muscles recover and become
stronger and leaner.
Here’s an example of how I structure my workouts: I
start off, on the first day of the week, ready to train chest,
biceps, and triceps. (This is a great combination of muscles to work together, by the way!). I’ll start off by
performing five sets of dumbbell bench presses,
starting with one “warm-up” set of 15 repetitions,
with the remaining repetitions ranging from 8 to
12. Then I’ll do two or three sets of my second
chest exercise—in this case, that’s cable
flyes/cross-overs.
On the other days of the week—second, fourth,
and sixth days—I will do 30 minutes of a specific cardiovascular exercise (called the Metabolic PEAK
Cardio Solution™) and train my abdominals. For abs,
I perform three sets of three exercises and try to reach
15 repetitions for each set. On page 32, you can see
an example of the intensity pattern I use following the
Metabolic PEAK Cardio Solution and look how I keep
track of my abdominal workout.
Next, I’ll quickly move on to my next body part—
biceps. I’ll do four sets of standing barbell curls, ranging
from 8 to 12 repetitions. Then I’ll finish off my biceps by
doing two sets of my second biceps exercise—singlearm incline dumbbell curls (seated).
Last, I’ll work my triceps by starting off with four sets
of cable pushdowns; again, ranging from 8 to 12 repetitions. Then, to finish off my triceps, I’ll do two sets of
my final exercise for triceps—bench dips. (I really love
these!) And that’s it. Nothing complicated about it.
To help you get started, later in the book, inside the
Exercise Journal section on page 63, you will see
exactly how I put these weight-training and cardio
workouts together. And, I will spell out, day-by-day,
precisely how to follow my workout Plan, without any
guesswork whatsoever. It’s all laid out for you… the first
week of your workouts. (Remember, you can download
the entire eight weeks, all 47 Daily Exercise and Eating
Journals, by visiting the TheLeanSystem.com, or call my
company at 1-866-688-7679, and we will gladly mail
you a copy at no charge.)
I have to admit, the intensity of my workouts is really
extraordinary, simply because I pay a great deal of
attention to the time I rest in-between sets. That’s why
I’ve clearly indicated the rest intervals for each and
every workout in my Plan on the Exercise Journal worksheets for you to follow along and keep your intensity
levels up as well. I have included a copy of my personal
Exercise Journal, on the following page, so you can see
how I plan and record my workouts. I’d suggest you
read over this page carefully so you can become more
familiar with how to use these worksheets. I have a
hunch you’ll get the hang of it pretty easily, once you
read through it.
The bottom line: combining resistance weighttraining and aerobic exercise with proper eating
habits can certainly lead to faster, more permanent fat
loss than either one or the other alone. In other
words, with weight training… some added cardio
work… foods and supplements to nourish and fuel
your metabolism… your body becomes a “metabolically active,” fat-fighting machine.
During my next weight-training workout, which
would be on the third day of the week, I’ll train my
back, shoulders, and traps. The only exception here is
that I normally don’t recommend that women perform
any trap exercises, simply because they don’t need to
strengthen, and build, this muscle, which tends (in my
opinion) to be a more “cosmetic” muscle for most men.
However, it’s really up to you. But like the previous
workout, I’ll normally do two exercises per bodypart.
Now, to make this Success Plan as simple as possible for you to follow, I’ve created a fully detailed
“Calendar Schedule” (on pages 64 and 65) that tells
you exactly what days and which body parts to work
out and when to rest. All you do is check off your
daily scheduled workout after you exercise. It’s really
that simple! I suggest you make a copy and hang the
calendar up on your refrigerator or someplace you’re
more likely to see it, every day. This way, you won’t
forget when to work out, and you’ll stay more motivated to exercise.
For my final weight-training workout of the week,
which would be on the fifth day, I’ll train the front of my
thighs (quads), the back of my thighs (hamstrings), and
my calves.
30
2/20/07
2:52 PM
Page 42
Stephen Adele
Name: ______________________
Date: ______________
April 4
Cardio/Weight-Training
JournalWorkout
Workout
Journal
#00#1
of of
4747
5:55 am
Start Time: __________________
6:40 am
Stop Time: _________
Estimated Time: 44 minutes
45 min
Actual Time: ______________
OVERCOMING
FITNESS MYTHS
Chest, Biceps, and Triceps Day
Remember, progress is made where progress is measured. Track and log your daily exercises and weights as you select from the
various exercises for each body part. Each time, before you train, fill in the weights you plan to use, and then as you train, fill in the actual
weights you used. This will help you keep track of how you're progressing.
IMPORTANT: Don't forget to choose two different exercises for each body part every time you train. Your workouts will not only be more
fun and interesting, but you'll also enjoy faster, better results. Have questions? Call us at 1-866-688-7679.
CHEST
60
60
90
90
1x 8
3 x 10
120
90
65
75
85
90
95
55
65
75
85
90
95
55
BUILDING YOUR
CUSTOMIZED
PLAN
Notes:
Wasn't as Intense
as I should
been
have been!
Curl
Incline Dumbbell Curl
Notes:
60
60
60
60
90
95
115
125
125
30
95
110
120
120
25
Triceps
GREAT Triceps
workout !!
Increase weight
time
next time!
FUN, DELICIOUS,
HEALTHY RECIPES
31
60
60
60
60
90
EXERCISE
DESCRIPTIONS &
PHOTOS
60
60
75
70
90
80
100
10
90
0
Secondary exercise chosen:
Bench Dips
Body Weight
Notes:
Overall, Good Workout. Need to pay more attention to rest time
time!
1 x 12
1 x 10
1x 8
1x 8
2 x 10
DAILY EATING &
EXERCISE
JOURNALS
1. Cable Pushdown
2. Overhead Cable Triceps Extension
3. Bench Dips
4. Kick Backs
5. Close-Grip Bench Press
Cable Pushdown
Primary exercise chosen:
1 x 12
1 x 10
1x8
1x8
2 x 10
PUTTING YOUR
PLAN INTO
ACTION
BICEPS
1 x 15
1 x 12
1 x 10
1x 8
SUPPLEMENTING
FOR SUCCESS
E
L
P
Felt Strong ! nch press
e
Try incline b lls next
e
with dumbb ix it up !
workout to m
EXERCISE TO
BURN FAT
Press
Cable Flye
1. Dumbbell Curl (Standing or Seated)
2. Incline Dumbbell Curl
3. Single Arm Dumbbell Curl
4. Standing Barbell Curl
5. Cable Curl
Standing Barbell
TRICEPS
Notes:
M
A
X
E
Actual
Weight
(pick two from each group)
1. Flat Dumbbell Bench Press
2. Machine Press
3. Flat Dumbbell Flye
4. Barbell Bench Press
5. Dumbbell Bench Press (Incline or Decline)
6. Cable Flye/Crossover
7. Machine Flye (Pec Deck)
Flat Dumbbell Bench
Rest
Planned
(seconds) Weight
YOU ARE WHAT
YOU EAT
Sets /
Reps
Weight-Training Exercises
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
2/20/07
2:52 PM
Page 43
The Lean
System
Worksheet
Lean
System
Success
Plan
Stephen Adele
Name: ______________________
April 5
Date: ______________
Cardio/Weight-Training Journal
#00
Journal Workout
Workout
# 2ofof4747
5:45 am
Start Time: __________________
6:30am
Abs and Cardio Day
45 min
Actual Time: ______________
Sets /
Reps
ABS
Exercises
4. Side Crunch
Swiss Ball Crunch
Leg Lifts
Side Crunch on floor
M
A
X
8. Bike Riding (Outside)
9. Rollerblading
10. Jogging/Running
11. Walking/Jogging
12. Kick-Boxing
13. Jump Rope
14. Step Ups
E
Exercise chosen:
Intensity Levels
CARDIO
10
8
6
4
2
0
3
0
Warm
Up
3
2
3
2
3
2
3
2
3
2
2
30
Minutes
Cool
Down
TOTAL:
Notes:
3 x 15
3 x 15
3 x 15
30
30
30
n/a
n/a
n/a
Planned
Minutes
Intensity
Level
Actual
Minutes
3
Warm up (2)
3
2
3
2
3
2
3
2
3
2
2
4
2
6
3
8
4
10
5
10
5
Cool down (2)
30
Worked up a really good sweat today.
I could feel my body burning calories!
Use treadmill next workout.
32
Actual
Weight
E
L
P
(pick one)
1. Stair Climber
2. Elliptical Trainer
3. Treadmill
4. Rowing Machine
5. Stationary Bike
6. Recumbent Bike
7. Spinning
Planned
Weight
burning!!
Abs were burning
Notes:
2. Leg Lift
Exercises chosen:
Exercises
Rest
(seconds)
3
2
3
2
3
2
3
2
3
2
2
Actual
Intensity
4
2
6
3
8
4
10
5
10
6
2
2/20/07
2:52 PM
Page 44
In case you have any additional questions about
weight-training or cardio exercise, I encourage
you to read the following section. The answers
will likely be very helpful for you as we begin our
new journey together.
Now, if you have never performed the recommended exercise for a particular body part, you may
just have to use a little trial and error. While this is not
necessarily the ideal way to start out, there is simply
no better way to determine exactly what weights you
should use.
FUN, DELICIOUS,
HEALTHY RECIPES
33
EXERCISE
DESCRIPTIONS &
PHOTOS
A good place to start is by reading through the
Workout Calendar (which is provided on page 64) and
looking over the exercises that will be performed on the
first week’s Exercise Journal Worksheets. By simply
becoming familiar with the exercises for each body part,
you will likely notice you have performed some or most
of them before. If this is the case, then you can use your
memory to recall the weights you would normally use
and record it under the “Goal Weight” for each specific
exercise. For instance, if you already know you can
dumbbell bench press 55 lbs for eight repetitions, then
you should record this weight for your planned “Goal
Weight” on the first row of the chest exercise workout.
DAILY EATING &
EXERCISE
JOURNALS
The best thing you can do is start by “guessing”
which weights you might use. This could be based
on similar exercises you are familiar with. Or, perhaps you noticed you are stronger on certain body
parts, like chest and legs, and you have a pretty
good idea of how much weight you can use. It’s
really up to you. But basically, if you’ve never performed an exercise, you will likely need to start off
by actually doing the exercise and writing down the
weights you used and the number of repetitions you
did on your Exercise Journal Worksheet (under the
“Actual Weights” column). This way, the next time
you are scheduled to work out the same body part,
you can refer back to your Worksheet and read
what you journaled. And by the next time you
work out the same body part, you’ll know exactly
which weights are suitable for you, and you can
plan them more accurately.
PUTTING YOUR
PLAN INTO
ACTION
A lot of people who are new to my Plan ask this question, and to be honest, there really isn’t a 100% accurate
or scientific answer. I wish there were. But there isn’t. I
can, however, provide you with some tips for deciding
how much weight to use when you begin your first
workout.
BUILDING YOUR
CUSTOMIZED
PLAN
Q
A
When I’m starting the weight-training workouts in
your plan, how do I determine the weight I should use
with each exercise?
SUPPLEMENTING
FOR SUCCESS
Questions
About Exercise
EXERCISE TO
BURN FAT
If, for any reason, you decide you need additional
help or are unclear about any of the exercises or you just
have a general question about weight-training or cardio
exercise, I encourage you to call any one of our qualified (and certified) fitness experts. They will be glad to
YOU ARE WHAT
YOU EAT
answers your questions and help you out. They can be
reached by calling toll-free at 1-866-688-7679, Monday
through Friday, 8:00 a.m. to 5:30 p.m., MST. Or, you can
visit our website, which has a complete illustration and
description of the exercise presented in this book, as
well
as
many
others.
Simply
type
in
www.RealSolutionsMag.com/weight-training or visit the
Home Page of www.RealSolutionsMag.com and click
on the “Resources” tab up top and scroll down to, and
click on, “Weight Training Fitness Programs.”
OVERCOMING
FITNESS MYTHS
Now, before we continue on, it’s important that you
know I’ve provided a complete demonstration for each
of the exercises listed in the Eating and Exercise Journal
section in the back of this book (you can find them in
Appendix I, entitled “Exercise Descriptions and Photos.”
Here, I’ll show you pictures for each exercise and provide a clear set of instructions as to “how to” properly
perform the exercise for each body part. I’ve even listed
some alternate exercises, just in case you don’t have the
proper equipment or machinery available to you.
GETTING TO KNOW
YOUR BODY
F R E Q U E N T LY A S K E D Q U E S T I O N S A B O U T E X E R C I S E
2/20/07
2:52 PM
Page 45
Q
A
help you to better understand my answer to your
question.)
I’m confused about the exercises in the Workout
Journal section; can you explain exactly how I should
pick the exercises I want to perform?
That is, if I asked you to go outside, right now,
and run down to the end of your street corner and
back, how much effort would you put into your
run? My hope is you would run as quickly as you
could. In other words, that you’d give 100% of your
effort. Not because I asked you to but because you
wanted to.
It’s really quite simple. Each time you plan your
workout, simply pick two exercises for each body part
you planned to train. All of the exercises you can
choose from are listed in the column that corresponds
to each body part on your Workout Journal sheets.
The truth is, intensity is a direct reflection of the
effort level, or energy, you put into any chosen
activity—whether it’s running, lifting weights, or
playing chess. This means, if you are training with
weights and it’s your first or your last set of a particular exercise, you should put in all of the effort
you have. So, if you have planned to perform 10
repetitions, you should choose a weight that will
create enough resistance to challenge your muscles
(and your mind) such that by the time you perform
your seventh, eighth, and ninth repetitions, you are
basically “giving it your all” by the tenth, and final,
repetition. And ideally, that should be all the energy
you have—for that set, at least—because you gave
it 100%.
For example, when I train chest, biceps, and triceps,
if you look at the “Example” page I created for you, on
page 31, you will notice I circled the two exercises I
chose for each body part. Then I wrote them in the
space which says, “Exercise chosen.” Next, I planned
out the weights I wanted to use for this exercise. This
way, when I get ready to weight train, I am not wasting
time trying to sort out which exercises I want to train
that day. I already know which exercise I am going to
do and which weights I plan to use. What’s more, when
I get ready to plan my next chest, biceps, and triceps
workout, I can refer back to this Worksheet page and
ensure I pick two different exercises for each body part.
Make no mistake, by choosing two different exercises
every time you train a particular body part, you will
absolutely, positively make your workouts more fun
and interesting, and you will keep your muscles from
adapting to the exercises (which, unfortunately, only
restricts your ability to develop muscle tone and burn
bodyfat). Plus, by switching up your exercises each
workout, I’ll bet you'll find you just flat out have more
motivation to exercise!
Are you starting to see how this “intensity” thing
works?
Bear in mind, though, what is considered 100% of
your effort is quite likely different from 100% of my
effort and most likely different from the effort your
husband or wife, best friend, or workout partner
could put out.
Now, if you don’t know how to perform any of the
exercises listed on the Exercise Worksheets, you can
always refer to the “Exercise Descriptions” section, in
the back of this book, for full illustrations and explanations for each exercise. Or, you can visit us at
www.RealSolutionsMag.com/weight-training for even
more exercise photos and explanations.
Q
A
But intensity doesn’t just begin and end with the
energy you put out; it also increases from the amount of
rest time you take between exercises or the types of exercises you choose to perform. For these reasons, I have
specifically pointed out the amount of time you should
rest between sets and exercises. You will find these times
listed on the Exercise Journal Worksheets. By limiting the
amount of time between exercises and helping you pay
more attention to this time, you will find that your intensity increases dramatically in your workouts.
I’m a little confused about the intensity levels
I’m supposed to use while working out; can you
explain this?
The final part of intensity comes from performing
basic, compound movements for your weight-training exercises. This is why you will notice that almost
all of the exercises I recommend are these types. See,
Sure, I can answer this question. But first, I’d like
to have you answer something for me, ok? (It will
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35
FUN, DELICIOUS,
HEALTHY RECIPES
The first thing you’ll want to consider is exactly how
much room you want to dedicate to your gym. You’ll
likely want to keep it simple, yet effective, and it will
require at least the amount of space as a small bedroom. Your first purchase should be a set of dumbbells.
What’s interesting about dumbbells is that they will
EXERCISE
DESCRIPTIONS &
PHOTOS
Now, considering you may not have access to
the particular exercise I’ve recommended, we
have also listed (in blue) two to three “alternate”
exercises. These are listed directly underneath
each exercise name. Hopefully, you will find an
exercise listed there which will accommodate the
equipment you have access to. If you don’t find
what you are searching for, or you’d like to read a
more thorough explanation of these and addi-
DAILY EATING &
EXERCISE
JOURNALS
Considering that’s likely what a year’s dues would
cost at your local fitness center, and compared to one
of those fancy home exercise machines that can run
thousands of dollars, this is quite a bargain and a
smart investment to say the least.
PUTTING YOUR
PLAN INTO
ACTION
So, to answer your question: yes, you can put
together an excellent home gym at a reasonable
price. All you need is a quality set of dumbbells
and a sturdy, basic exercise bench. Usually, you
can get both of these items for an investment of
around $400 to $500.
BUILDING YOUR
CUSTOMIZED
PLAN
For this reason, on page 83, you’ll find a section
called “Exercise Descriptions and Photos.” Here’s
where you can find a list of every weight-training
exercise listed in this Plan. Beside each exercise,
you will also notice two photographs, which show
you exactly how to start and complete the exercise. In addition, I’ve also written a complete
description of “how to” perform the exercise. I
think you’ll find this very helpful, so please take
the time to read each exercise carefully.
SUPPLEMENTING
FOR SUCCESS
I’m glad you asked this question. Yes, I do. I
realize not everyone has access to a gym. Perhaps
your fitness center doesn’t have one of the
machines I’ve suggested. Or, maybe you work out
at home with only a pair of dumbbells.
Of course you can. Over the years, I’ve tried just
about every weight-training machine, gadget, and
gizmo you can think of. But when I want results, the
kind that can only come through hard work and
proper technique, I always seem to come back to
good ol’ fashioned dumbbells and barbells. In fact, for
the safest and most effective equipment for adding on
muscle or re-shaping your body, look no further than
a pair of quality dumbbells.
EXERCISE TO
BURN FAT
Q
A
I don’t have access to some of the weight-training
exercises you recommend; do you have a list of
alternate exercises I can substitute for the ones
shown in your Plan?
Q
A
I’ve been considering putting together a small gym in
my house to follow your Plan, but I’m worried that I
won’t achieve the same results as I might expect
from my local fitness center. Plus, I don’t want to
spend a lot of money. Can I have it both ways—a reasonably priced home gym and results in my physique
I can still be proud of?
YOU ARE WHAT
YOU EAT
The bottom line is: intensity is directly equal to the
amount of energy and effort you put into something.
So, while following my Plan, I suggest you put in
100% of the effort you have into everything you do.
Each exercise. Each set. Each repetition. Each rest
period. If you do, your body will adapt by developing
more calorie-burning muscle tissue, and you will lose
bodyfat much, much faster than those who only give
50% or 75% of their intensity! I promise.
OVERCOMING
FITNESS MYTHS
tional alternate exercises, along with step-by-step
pictures of them, you can visit us on the web at
www.RealSolutionsMag.com/weight-training (or
you can visit our Home Page and click on the tab
that says “Resources” to find a link to a section
called “Weight Training Fitness Program”). Or, you
can always email one of our certified Fitness
Experts at [email protected], and we’ll be glad
to help you out!
even though there are plenty of fancy machines and
high-priced gizmos in the gym, by sticking with the
most basic movements, like bench presses, squats,
shoulder presses, etc… you will find these exercise to
be more intense and require more effort from you,
both mentally and physically.
GETTING TO KNOW
YOUR BODY
2/20/07
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downstairs to the kitchen, drink a tall glass of water,
and take two Lean System 7 capsules and an Energize
tablet—to help support my metabolic rate and elevate
my natural energy levels.
permit the greatest possible variety of exercises, and
even if you’re not familiar with a particular exercise,
most can be learned and performed quite quickly and
easily. Plus, dumbbells make the exercise safer and
more effective because they don’t control your movement, like machines. Instead of being “forced” and
guided by a machine, they permit an individualized
movement with your hands, wrists, elbows, and knees
in a more natural position.
Next, I get dressed in some comfortable workout
clothes, put on my tennis shoes, and fill up another full
glass of cold water to take with me. By about 5:45 a.m.,
I walk down another flight of stairs into my basement,
where I have a Cybex recumbent bike. I like this bike
because it has a comfortable seat, a heart-rate monitor
feature, and I can adjust the tension level easily (by the
push of a button).
For the ultimate in convenience, I recommend
you
go
for
the
PowerBlock
dumbbell
(www.powerblock.com). One stand with a set of
adjustable dumbbells, which fits in the corner of a
room, is like having 20 pairs of dumbbells in the size
of two shoe boxes. It takes up only a two-foot by twofoot area, and because you can very easily change the
resistance by simply moving a pin and selecting your
desired weight, you can move from 10 lbs to 90 lbs in
seconds, without changing collars or lugging free
weights (plates) around. The guys who invented
PowerBlock, Intellbell, call it the world’s best dumbbell, and I couldn’t agree more. You’ll want to throw in
their adjustable bench too. It’s not only one of the sturdier ones I’ve come across, but it moves from a 90degree, upright position to completely flat, with a few
degrees in between. An adjustable bench is essential
for performing a variety of exercises with your dumbbells. Last, if you can afford it, I’d highly recommend a
few more items—well, they’re more like accessories
that will accentuate your workouts. You can find them
at your local sporting goods store, or you can buy them
online at www.bodytrends.com. A good-quality Swiss
ball, like the one from Valeo or Reebok. Next, an ezcurl bar. And last, a jump rope. These last essentials
will allow you to perform an even greater variety of
exercises, and with the jump rope, you’ve got your cardio covered. (Now you don’t need to spend an extra
$1,500 on a treadmill or stationary bike!)
Q
A
If you take a look at The Metobolic PEAK Cardio
Solution™ chart on the “Exercise Worksheet” journal for
Abs and Cardio day (on page 71), you will notice it is all
laid out for you. The number of minutes is in one column, and in the next column is the intensity level. You
can see how I perform my cardio by reading this over.
Basically, I start by pedaling for two minutes to warm
up my body. If you think about it, if you perform cardio
in the morning, or after you have been sitting at a desk
all day, your legs and heart have likely not been very
active. So, that’s why, just like when I weight train, I like
to start with a “warm-up.” I use a level two in intensity
here. By the way, when it comes to cardio exercise, you
should consider your intensity on a scale of one to ten.
Ten being the most difficult, where you are going “all
out” and are barely able to hold a conversation because
you are breathing so heavily and a level one being
nothing more than moving your legs in a slow-paced
motion, sort of as if you were strolling down the hall at
your home or office.
Then, when I hit the three-minute mark, I immediately press the button to increase the tension on the bike
to a level four. Or, about twice the tension of the first
three minutes. I keep it here for a total of three more
minutes. Then I lower the tension back to a level two. I
stay here, pedaling for two minutes, and then increase
the tension up to a level six. I notice a definite increase
in my intensity, and I am starting to breathe a little heavier as my heart rate goes up. After three full minutes of
level six intensity, I move the tension back down to
three. I keep it here for another two minutes and then
crank up the intensity. This time, the tension goes up to
level eight, so it’s starting to get harder to pedal, and I
am definitely starting to break a sweat. I stay at this level
for three minutes and then drop the tension back down
Can you explain how to perform the cardio exercise
you recommend?
No problem. Let me use my own cardio workout as
an example, if you don’t mind.
Let’s say it’s Tuesday morning, and just like I normally do every day, I wake up at 5:15 a.m. I walk
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Are there any specific times I should perform my cardio exercise? When do you do it?
Do you stretch before or after you work out?
37
FUN, DELICIOUS,
HEALTHY RECIPES
All kidding aside, while stretching can be beneficial to some people, my belief is that for most people, stretching doesn’t really do that much for them.
EXERCISE
DESCRIPTIONS &
PHOTOS
To be honest, I don’t stretch my muscles all that
much. In fact, the only stretching I normally do is
when I put on my socks in the morning.
DAILY EATING &
EXERCISE
JOURNALS
Q
A
PUTTING YOUR
PLAN INTO
ACTION
Now, with that said, I will also say it’s been
proven in a recent scientific study that you are four
times more likely to stick with your planned exercise
if you do it at the same time every day, and the more
important finding of the study was that those who performed their exercise first thing in the morning were
ten times more likely to actually get their exercise
completed, versus those who waited until later in the
day. Probably because there are so many things that
come up during the day—work, kids, errands, etc.—
which can keep us from getting our workouts in, even
though we planned to do it.
The bottom line is, you can choose to do your cardio
exercise on your non-workout days, or you can perform
cardio exercises on your weight-training days (as long
you make sure you do it after your workout). Either way
is fine, really. It might just depend on the time you have
to spend working out each day.
BUILDING YOUR
CUSTOMIZED
PLAN
This is a great question. You know, while there are
so many conflicting answers out there surrounding
this question—when is the best time to perform cardio—the truth is, there is really only one time I must
emphatically state that you absolutely, positively
should not perform cardio exercise, and that is before
you work out with weights. Other than that, I’m happy
to say that basically whenever you decide is the
“right” time to perform your cardio exercise is the best
time for you.
SUPPLEMENTING
FOR SUCCESS
Q
A
Let me share one caveat; that is, if you want to
include cardio exercise on the days you weight train,
please, please, please do it after you work out with
weights. Doing it before will only “pre-exhaust” your
body and deplete your storage of glycogen (energy
stored within your muscles needed for intense weight
training). I used to do this when I first began working
out. Don’t make the same mistake. I always found that
doing my cardio before a workout simply wore me out.
Basically, I would be too tired to want to weight train
and would often lose my motivation.
EXERCISE TO
BURN FAT
Whether you perform your cardio on a recumbent
bike, like I do, or you jump rope or go for a run outside, if you carefully follow the pattern of time intervals and intensity levels in the progressive pattern I’ve
laid out for you, you simply can’t go wrong.
YOU ARE WHAT
YOU EAT
While I don’t always advise this, because it can cause
you to feel a little over-exhausted, you are certainly welcome to try it. This schedule works especially well if
you are completely starved for time and would rather
have your workouts completed in three days a week,
instead of six.
OVERCOMING
FITNESS MYTHS
I’ve found that a lot of people who follow my Plan,
including myself, usually like to do their cardio exercise
on the alternating days, after each weight-training workout day, first thing in the morning. This way, after they
get their workout completed, they are alert, refreshed,
and ready to “start” their day. And best of all, they don’t
have to worry about whether or not they will get their
workout in, because they have already completed it. I
think this is something you should try. However, if you
don’t have the time to get to the gym every other day,
or you don’t have access to any cardio equipment at
home, you can always perform your cardio on the same
days you weight train.
to level four for two minutes. After this time, I adjust
the tension to my peak tension, level 10. This is definitely an “all-out” effort to keep the pedals moving. I
really push myself here for three minutes, then I lower
the tension to level five. I catch my breath here, pedaling for two minutes, then I hit the peak tension
again, level 10, one more time. I push myself even
more for another three minutes, and then lower the
tension back down to five. I catch my breath and stay
here for another two minutes. After this, I turn down
the intensity, once again, only I lower it this time to
level two. At this time, I am simply warming down my
legs and my heart rate. I do this for two minutes. After
the “cool-down” period is over, I am done. That’s it!
Thirty minutes of calorie-burning, fat-busting cardio.
GETTING TO KNOW
YOUR BODY
2/20/07
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With that said, I firmly believe that if you are going
to stretch, you shouldn’t stretch before you exercise.
The reason is, your muscles are not properly
“warmed up” yet, so they have little, or no, elasticity to them and therefore are much more susceptible
to injury. Instead, I like to “warm up” by performing
one or two sets, with very light weight, for the body
part I plan to work out. For example, if I am going to
bench press, I would lie down on a flat bench press
and perform 15 or 20 repetitions with 20-lb dumbbells (where I might normally use 75 or 85-lb dumbbells). I do these “warm-ups” only on my first exercise of the workout and not on the remaining bodypart exercises.
Q
A
Do I need a training partner to help me follow
your Plan?
The good news is, absolutely not. I don’t train
with a workout partner and neither does my wife,
Julia Ann, nor do Tanya Van Beek or David Silbaugh
(individuals whose photos are shown in the section
of this book entitled “Building Your Customized
Plan”)… and we’ve all been able to achieve
respectable goals, which included losing bodyfat
and sculpting strong, healthy muscle definition.
Now, don’t get me wrong: I also believe a workout partner, or even a personal trainer, can be a
great asset to your program and increase your motivation. Besides that, a workout partner or personal
trainer can also be a useful “spotter,” which you
might need whenever you are lifting weights and
training intensely.
Now, I will admit, once my muscles are completely warmed up, and I am well into my workout,
I will typically spend about 30 seconds, during my
planned rest periods, performing simple stretches
for the body part I'm training. Again, this is done
only when the muscles are properly trained and
already warmed up.
Another thing to consider, although you certainly
don’t need to have one to reach your goals, a personal trainer can help you learn how to perform an
exercise and ensure you are using proper form. This
is really important, especially if you have never
worked out with weights before, and may be able to
help prevent you from injuring yourself. On top of
that, a personal trainer can help keep you more
motivated, since you normally have to pay them in
advance and you have to schedule an appointment
with them. For these two reasons alone, I think a
personal trainer—as long as he or she is qualified,
and certified by one of the more recognized programs (e.g., ACE, ACSM, or NSCS) can be a great
addition to your overall Plan.
However, there are some people who swear by
stretching, after they work out, to help reduce muscle soreness in the days that follow. And the fact is,
there is some evidence to suggest this is true. So, if
you want to spend five or ten minutes doing light
stretches when you are done working out, I would
suggest you follow a planned list of stretches that
are safe and appropriate for your level of fitness. You
can find some great illustrations of stretches at
http://www.physioroom.com/prevention/stretch ing4.shtml.
Basically, the only way to know if stretching is beneficial to you is to simply try it for a couple of weeks
and then determine if it is helpful.
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GETTING TO KNOW
YOUR BODY
OVERCOMING
FITNESS MYTHS
Supplementing
for Success
YOU ARE WHAT
YOU EAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
By definition, a supplement is
something that can be added to your
diet to make it complete or make up
for a deficiency. Nutritional or
dietary supplements were created to
help individuals who are not able to
get enough of one or more nutrients,
such as vitamins or minerals. Simply
take a supplement to fulfill that particular need. Supplements most often
come in a pill, powder, or liquid
form. Common supplements today
include protein powders, vitamins,
minerals, antioxidants, amino acids,
and fat burners.
EXERCISE TO
BURN FAT
In a perfect world, we would all eat
the “perfect” amounts of vegetables,
dairies, grains, meats, fruits, and so
on…like most nutritionists suggest.
But we don’t. Most of us are way too
busy to plan, prepare, and eat perfect
meals. That’s where quality supplements come in.
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
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SUPPLEMENTING FOR SUCCESS
Why Might Supplements
Be Necessary?
A
strength and definition, increase energy levels, aid
in recovery, and even boost your immune system.
Provided in optimal levels, supplements not only
make up for deficiencies that are created as a result
of exercise and hectic lifestyles, they also provide an
environment for recreation of cells, necessary for
both everyday life and performance. Deficiencies
may even keep you from achieving your desired
results. Without at least adequate levels of certain
nutrients your body needs, you may not be able to
reach your full potential, and you certainly will not
maximize your workouts.
And, if you don’t eat a “perfect” diet day in and day out,
and I know I don’t, supplements are an obvious solution.
Any active individual who exercises regularly and
is striving to lose fat while enduring life’s everyday
challenges is more susceptible to becoming deficient
in some, if not many, nutrients. In fact, even while following a sound nutrition program, if you exercise regularly, you’ll still deplete your body of vital nutrients.
And if your body does not have immediate access to
the necessary nutrients during repair, it will lack the
ability to recover and rebuild the immune system,
muscle tissue, and energy levels. This is a serious
problem and why supplements can be so useful.
Common
supplements
include protein, such as
whey and soy; vitamins and
minerals, such as Vitamins B
and C, zinc and magnesium;
performance micronutrients
used for specific targeted
applications, such as “muscle
preservation” and “fat burning,” such as creatine and 7Keto; antioxidants such as
Vitamins A, C, and E.
My Top Four Supplement
Recommendations for
Reducing Bodyfat, Sculpting
Muscle, and Increasing
Energy
Lean System 7®
The problem is…supplements are confusing. Which
ones work? Which ones don’t? Who
can you trust? The questions are endless. The solution
is…keep your supplement plan simple. By this I
mean, carefully address the results you’re looking for,
and when purchasing products, buy from a trusted
manufacturer, one that uses scientific evidence to
back their claims, offers a money-back guarantee
with purchases, and is well-respected within the
industry. There are only a handful. Names such as
Met-Rx, EAS, Next Proteins, and my own company of
course, iSatori, all come to mind for me.
Clinically Proven, Targeted
Fat Loss
Lean System 7 is, without a doubt, the most
advanced fat- and weight-loss supplement on the
market. That’s because Lean System 7 was developed using only the latest in medical research on
obesity and recently verified in an independent
clinical study by John L. Zenk, M.D., Medical
Director and Principal Investigator of the
Minnesota Applied Research Center (MARC).
What’s most interesting is that Lean System 7 was
the first (and only) weight-loss pill ever shown to
reduce fat on those “trouble spots”—like the
tummy and hips on women and “spare tire” on
men… This is truly phenomenal. And to date, no
other weight-loss supplement has revealed these
kinds of remarkable results!
The bottom line: supplements may be able to help
you achieve your desired results, faster. Scientific
research has proven again and again that supplements can help you burn fat, increase muscle
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■ ■
■
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
41
PUTTING YOUR
PLAN INTO
ACTION
Lean System 7 works to turn back the clock on
“Father Time.”
As we age, our metobolic rate drops, and so does
our ability to lose bodyfat, especially on those “problem areas” like the waist and hips… that’s the number
one reason it’s so difficult to lose weight, even with a
healthful diet and exercise. Thankfully, Lean System 7
Lean System 7 is proven
safe—plus, no “jitters,”
■
shakes, or nervousness.
If you’ve looked around
(or tried any of them), many of today’s weight-loss pills
are nothing but high amounts of stimulants, which
many people (like me) can’t tolerate. In fact, many of
these pills have been reported to cause serious side
effects, like irregular heartbeat, nervousness, anxiety,
and “jittery” feelings. Exactly what you want to avoid.
Heck, just ask your doctor. When we developed Lean
System 7, we used the help of leading researchers and
medical doctors. People you can trust. People who
care about your safety. Our ingredients are research
proven and completely safe. In fact, Lean System 7
was proven in the same clinical study to be just as safe
as the placebo (which was rice flour), with no adverse
effects reported. What’s more, Lean System 7’s results
and safety record are so powerful, it’s protected by a
prestigious U.S. Patent [#5,296,481] for use in safe
weight loss and weight management.
BUILDING YOUR
CUSTOMIZED
PLAN
Lean System 7 is backed by
independent, clinical science.
Lean System 7 was recently
evaluated in an eight-week,
randomized, double-blind,
placebo-controlled clinical
study (the “gold standard” in
research). The great news is…
■
those who used Lean System
7 faired exceptionally well, as
participants lost up to 19 lbs of bodyfat in just eight
weeks and, more notably, reduced their waist and
hip circumferences by 4 1/2 inches! One participant
in particular, who used Lean System 7, increased her
resting metabolic rate (the rate your body burns calories for energy) by 1,391%... that’s the equivalent of
burning an “extra” 930 calories a day. Or, more simply put, it’s the same as running on a treadmill for
nearly three hours. How impressive is that?
SUPPLEMENTING
FOR SUCCESS
“One of the most
appealing effects of Lean
System 7 is the reduction
in overall bodyweight
and fat on the hips
and waist.”
EXERCISE TO
BURN FAT
Here are the highlights of
Lean System 7 and some additional information I think
you’ll find interesting:
Lean System 7 helps “reshape” your entire physique.
One of the most appealing effects of Lean System 7
is the reduction in overall bodyweight and fat. This
means that when you lose bodyfat mass, especially
from those noticeable areas
like the waist, hips, thighs,
■
and upper arms, you can
actually reshape your body
and take inches off those
“problem areas.” So, when
you use Lean System 7,
you’ll focus not only on the
scale but also in the mirror!
You will find that your body
literally changes shape.
YOU ARE WHAT
YOU EAT
I normally take three servings of Lean System 7
every day. I take one serving first thing in the morning
with a full glass of water. The next serving of Lean
System 7, I take around 11:30 a.m., about 30 minutes
before lunchtime, to help my body burn the calories
I’m about to eat… as well as take the edge off my
cravings and keep me from eating too much food at
lunch. My last serving, I take at about 3:30 p.m. I find
this habit of taking Lean System 7 three times a day
really keeps my body burning fat around the clock.
OVERCOMING
FITNESS MYTHS
contains a unique, patented compound, called
7-Keto™. Dr. Henry Lardy (who discovered 7-Keto)
discovered that this active compound is naturally
found in everyone’s body, but it rapidly declines with
age. This 7-Keto ingredient can also be extracted
from natural organic plant material and is found
exclusively in Lean System 7. In essence, supplementing with Lean System 7 helps safely put back
what “Father Time” has stripped away. By turning
back the body’s internal clock to a more youthful,
active metabolism, it’s easier to take weight off and
keep it off for good.
Lean System 7 was designed specifically for busy,
hard-working individuals, like you and me, and for
those who constantly battle to lose stubborn bodyfat
from those “problem areas” (maybe this is you too?)
and who are trying to get thinner, leaner, and look
younger, without having to worry about their safety.
GETTING TO KNOW
YOUR BODY
2/20/07
2:53 PM
Page 53
Lean System 7 is guaranteed to work, or you pay
absolutely nothing!
The bottom line is, Lean System 7 has been scientifically designed to reduce fat on the places that matter the most… and it’s absolutely, positively guaranteed to work, or we’ll refund 100% of your purchase
price (when you order direct). That’s right. Just like all
of the supplements we sell, we’re so confident of the
type of results you’ll likely experience with Lean
System 7, we offer a 100% “no-questions-asked”
guarantee. That is, every first purchase of Lean System
7, ordered direct, is backed by an unconditional, noquestions-asked 60-day money-back guarantee.
Which means if, for whatever reason, after you’ve
tried Lean System 7, you aren’t completely satisfied
with your results, simply return the unused portion,
along with your original receipt, within 60 days of
your initial purchase for a complete refund of the purchase price (less shipping
and handling). That means
there’s no risk to you, whatsoever, for trying it. That’s
how confident we are of the
results you’ll experience with
Lean System 7.
Others agree with me when I say Eat-Smart is truly
the “best-tasting,” most complete meal-replacement
nutrition shake available. But don’t be fooled—EatSmart is more than your typical, “run-of-the-mill”
meal replacement—much more! Here are some of
the highlights about Eat-Smart and why it’s truly the
easiest and tastiest way to lose weight:
Eat-Smart is so quick and easy to make.
Eat-Smart is “instantized” so it mixes instantly and
easily... for a perfect milkshake-like taste in less than
a minute. To make an Eat-Smart shake, all you do is
simply scoop your desired amount of powder into a
blender or shaker cup with water or skim milk, blend
it up, and serve. It’s really as simple as that! The best
part might just be that you get to choose the size
shake you want to make (a smaller eight ounce or
larger 16 oz).
Eat-Smart is thick, rich,
creamy, and satisfying.
Eat-Smart is the only
meal supplement that contains Nutrim™—the allnatural heart-healthy, lowglycemic oat complex that is
clinically proven to satisfy
your hunger and make you
feel fuller, longer (for up to
three hours), and more
importantly, stabilize your
blood sugar levels and lower
your cholesterol. Finally, you
don’t have to worry about
being hungry 20 minutes
after you drink one of those
thin, watery ready-to-drink protein shakes...
Thankfully, Eat-Smart has a thick, rich, creamy milkshake-like texture. So, no more hunger cravings... it
makes eating sensibly so much easier (and keeps you
sane!)
Make no mistake about it,
Lean System 7 will work for
you, just as it has for thousands and thousands of other
people across America. I
might be so bold as to say
that if you use Lean System 7
for eight weeks (the same
length of time as our clinical
study) and follow a sensible
eating plan, combined with a regular exercise plan
(like the one I’ve outlined in this book), it may even
change your life! At the very least, you will be
absolutely thrilled with your results. I guarantee it.
Eat-Smart®
The World’s “Perfect” Meal Supplement!
For me, Eat-Smart provides a convenient, costeffective way to replace literally any meal throughout
the day... like breakfast, lunch, or an in-between
meal. You whip up a shake in just under a minute…
it’s truly the world’s perfect one-minute nutrition solution to fast, easy weight loss. I typically use Eat-Smart
to replace at least three of my “normal” whole-food
meals a day.
Eat-Smart is full of flavor—eight sinfully delicious
flavors and counting.
See, with Eat-Smart, for the first time ever, thanks to
a proprietary/patented flavor technology, you can
choose from a wide assortment of our outrageously
delicious, sinful flavors... that taste like Cookies &
Cream, Chocolate Peanut Butter Cups, Strawberry
Cheesecake, Cinnamon Rolls, Mint Chocolate Chip,
Banana Cream Pie, Double Vanilla Ice Cream, and
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3-XL™
Tri-Strength Creatine & Third Generation Nitric Oxide™
3-XL is the most advanced muscle-building supplement on the market, which contains a proprietary creatine-delivery system and nitric oxide components.
Here are the highlights of
3-XL:
43
FUN, DELICIOUS,
HEALTHY RECIPES
As you can plainly see, Eat-Smart is the “smart” choice
for supplementing meals to help you lose bodyfat and
gain new muscle mass—as long as you combine it with
healthy eating habits and our intense weight-training Plan.
EXERCISE
DESCRIPTIONS &
PHOTOS
But scientific research is revealing new information
every day on supplements, their specific forms,
byproducts, metabolites, applications, delivery systems, and alternative uses. This research is at the
epic-center of the performance and physique
enhancement industry. It is what drives companies
like ours to continually experiment with and explore
all of these new possibilities. Knowing full well that
DAILY EATING &
EXERCISE
JOURNALS
Eat-Smart is guaranteed “best-tasting” or it’s free.
Eat-Smart comes with an unconditional “Total Taste
and Superior Formula Satisfaction” guarantee. We did
not hesitate for one minute to assume all of the risk by
asking our customers not to necessarily take our word
for the claims we make about the flavors and the superior formula... but to allow you to purchase Eat-Smart
essentially risk-free, so you can evaluate for yourself,
for a full 30 days, if our claims hold 100% true.
PUTTING YOUR
PLAN INTO
ACTION
3-XL is backed by solid clinical science.
Our trademark creatine monohydrate/Inzitol® formula, Meta-CEL, co-developed with “Mr. Creatine”
himself, Anthony Alamda, was released back in May
of 2003. Make no mistake: when we develop a new
supplement at iSatori, we use every shred of evidence we can find to create the most innovative,
research-driven product possible.
BUILDING YOUR
CUSTOMIZED
PLAN
I normally drink two servings of 3-XL on the days I
weight train and one serving
on my non-weight-training
days. And I’ll shamelessly say
that the Fruit Punch flavor
tastes even better than our
extremely popular Meta-CEL
product. No kidding!
SUPPLEMENTING
FOR SUCCESS
Eat-Smart is a nutritious, state-of-the-art formula.
Unlike other meal replacements, Eat-Smart does not
contain any useless, outdated, or unhealthy ingredients like hydrogenated oils,
corn syrup solids, maltodextrin, fructose, dextrose, or
aspartame. Instead, Eat-Smart
is made from only the highest
quality proteins (like whey),
whole-grain/low-glycemic
carbohydrates (from oat
flour), “good” fats from
flaxseed, and added fiber—to
provide your body with the
nutrients it needs to recover
from strenuous physical
activity, sustain your energy
levels, and build a healthy,
strong, new you.
EXERCISE TO
BURN FAT
Regular creatine monohydrate has been shown to
effectively increase lean body mass, strength, and
athletic (anarobic) performance. But a new study
has shown esterfied creatine (CEE) can exert its positive effects above and beyond regular creatine
monohydrate.
YOU ARE WHAT
YOU EAT
Eat-Smart is stomach friendly and easy to digest.
Eat-Smart contains probiotics and special enzymes
to help fully absorb the proteins. Plus, Eat-Smart is 97%
lactose free. Just think, never again will you have to
endure the usual cramps, bloating, or gastric distress
that comes from most meal replacements and protein
powders on the market. That’s because these cheap
powders, and ready-to-drinks, are usually filled with
useless fillers, sugars, and unfiltered proteins, which
makes them very difficult to digest—and distressful to
your stomach.
OVERCOMING
FITNESS MYTHS
All things considered, I have a strong hunch that
once you try our new Eat-Smart meal supplement and
taste one of our scrumptious, “dessert-like” flavors,
you’ll never think about using another meal replacement or protein powder brand—ever again! But, you
have to try it first to believe me.
Iced Mocha Latté. Think of it as... any flavor, anytime!!
No more plain old chocolate and boring vanilla.
Imagine that.
GETTING TO KNOW
YOUR BODY
2/20/07
2:53 PM
Page 55
some will work out, while most will not. Thankfully,
with trial and exploration, you sometimes do stumble on newly designed supplements that are worthy
of further experimentation. One such supplement
has become a new form of creatine called creatine
ethyl ester (CEE).
the muscle cell—which typically gives people that
unwanted “bloated” feeling. In addition, 3-XL was
developed without adding unnecessary fatstoring sugars, like dextrose. Instead, 3-XL is sweetened
with sucralose, which makes it ideal for “carbophobics” or calorie cutters.
3-XL delivers immediate and impressive results.
The really exciting news is that with CEE, you can
experience positive effects with lower dosages because
it penetrates target cells more efficiently via a different
transporter than the monohydrate form. So, apparently,
no “loading” or “cycling” is required—just a single
dose a day (normally one to three grams) does the trick.
3-XL is guaranteed to help you build new muscle, or
you pay nothing.
That’s right. Just like all of the supplements we
sell, we’re so confident of the type of results you’ll
likely experience with 3-XL, we offer a 100% “noquestions-asked” guarantee. That is, every first
purchase of 3-XL, ordered direct, is backed by an
unconditional, no-questions-asked 60-day moneyback guarantee.
And, there seems to be two other important benefits:
CEE appears to work relatively well for most creatine
“non-responders” (about three or four out of every ten
people do not respond to creatine monohydrate), and
■
there doesn’t appear to be any
extra-cellular water retention
with CEE, which causes the
infamous “creatine bloat.”
Pretty cool stuff, isn’t it?!
■ ■
Which means if, for whatever reason, after you have
tried 3-XL, you aren’t completely satisfied with your
results, simply return the
unused portion (or used—we
would like you to use the
entire container to give it a fair
chance), along with your original receipt, within 60 days of
your initial purchase for a
complete refund of the entire
purchase price. That means
there’s no risk to you, whatsoever, for trying it. That’s how
confident we are of the results
you’ll experience with 3-XL. It
doesn’t get any fairer than that,
don’t you agree?
“…you can in fact
trigger new muscle
growth and significantly
increase your chances of
building more calorieburning muscle…”
3-XL is delicious and easy
to use.
3-XL is a delicious, easy-touse drink mix you simply stir
in eight ounces of water or
your favorite protein or mealreplacement shake and drink
■
it within 30 minetes after your
workout. And remember,
unlike with most other creatine products, you don’t
need to “load” with 3-XL. Just drink one to two servings
a day. Under these guidelines, your muscle cells will
still undergo retention and complete “super-saturation”
of the 3-XL compounds to reach their maximum volume—appearing fuller, rounder, and more defined. As
a result, you’ll continue to build muscle faster and
more efficiently.
■ ■
If you liked Meta-CEL, in my humble opinion, you’re
going to think 3-XL kicks serious butt. Think of 3-XL as
Meta-CEL with a new, updated engine and turbochargers. It’s that much more powerful! Plus, we’ve even
made 3-XL taste better than Meta-CEL! If you’ve had
the pleasure of experiencing Meta-CEL already, then
I’m sure you can appreciate these two statements.
Now, with that said, if you are currently happy with the
results you are getting from using Meta-CEL, then stick
with it. But, if you would like to see what new science
has to offer in the way of creatine supplementation for
muscular size, strength, and hardness, then I’d strongly
encourage you to consider adding 3-XL to the nutrition
and workout regimen I’ve outlined in this guide. You
won’t be disappointed!
3-XL is easy to digest and won’t cause any “water
bloating.”
Unlike most creatine-based supplements, 3-XL was
specially formulated to promote complete absorption
of the creatine (inside of the muscles), using a specific
combination of sodium and chloride, thereby avoiding
any possible intestinal distress or holding water outside
44
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Energize
iSatori formulate Energize to work with your body’s
natural ability to produce safe, long-lasting energy.
45
FUN, DELICIOUS,
HEALTHY RECIPES
Energize was co-developed by Dr. Mark Tallon.
We developed this all-natural supplement with Dr.
Mark Tallon. He is a very bright person, earning his
Ph.D. in biochemistry from Southampton University
in England. He even works with Olympic athletes as
a nutrition consultant and is an IronMan triathlete
himself. To say this guy is brilliant and a true athlete
is an understatement. He helped our research team at
EXERCISE
DESCRIPTIONS &
PHOTOS
Energize is the only energy pill that lasts all day.
We know our mental and physical exhaustion is the
result of our body’s natural response to physical exertion, emotional stress, poor nutritional habits (like eating on the go), or lack of sleep. Normally, though, we
reach for a quick fix by drinking coffee, sugared energy
drinks, or resorting to pep-up pills like ephedrine. The
problem is, those stimulants provide only a temporary
boost—lasting an hour at best. Worse, after they wear
off, your energy levels crash—leaving you even more
exhausted than before. Energize, on the other hand,
DAILY EATING &
EXERCISE
JOURNALS
Here are the highlights about Energize, to help you
restore your natural energy:
PUTTING YOUR
PLAN INTO
ACTION
Energize is composed of a combination of important B vitamins and
minerals, as well as a proprietary
blend, which consists of L-tyrosine (an
amino acid), glucoranolactone (a simple sugar), a natural source of caffeine, theobromine (from cocoa
trees), rhodiola and panax ginseng (adaptogens), and
octacosanol (from wheat germ).
BUILDING YOUR
CUSTOMIZED
PLAN
I normally use Energize right
about 30 minutes before I plan to
exercise to really add some intensity and keep my workouts
focused… Or, I’ll sometimes take a
dose during the middle of the day,
to keep me from “hitting the wall”
at around 3 o’clock, and to keep
me mentally clear, refreshed, and in a good mood
while I’m at work or before I go home (so I can spend
more quality time with my wife and kids, rather than
just sitting on the couch, watching TV).
SUPPLEMENTING
FOR SUCCESS
Energize is exceptionally safe—with a proven
track record.
The Energize formulation is supported by over 20 individual ingredient clinical studies and is the subject
of a double-blind, cross-over trial, at
the Ohio Research Group by Ron
Mardel and his associates. The proprietary blend of ingredients found in
Energize contains only the safest,
most effective, physiologically active
ingredients, which have been tested
for the highest purity and potency.
As you know, most stimulants, like these, last only
about an hour before they wear off,
leaving you feeling worse than you
did before. This is called the
“crash.” I hate the way this makes
me feel. That’s why I helped create
and use a supplement, instead,
called Energize.
EXERCISE TO
BURN FAT
Energize was developed to safely give your body
back the energy it needs and to keep your energy
levels up longer. In fact, I’ve discovered that for
most people, one dose of Energize in the morning
keeps them energized all day. And quite possibly
the best part is, there are absolutely no “crashes”
afterwards, like you typically experience with coffee, energy drinks, soda, candy, and pep-up pills
like ephedrine.
YOU ARE WHAT
YOU EAT
Energize provides immediate relief from exhaustion—whenever you need it.
The great thing about Energize is that it was carefully designed to safely work with your body’s natural
ability to fight physical and mental fatigue. In fact, the
proprietary blend of ingredients found in Energize
was formulated in collaboration with Dr. Mark Tallon
specifically to:
• Relieve exhaustion;
• Combat physical and mental fatigue;
• Improve reaction time;
• Enhance mental alertness;
• and Increase pre-workout energy.
OVERCOMING
FITNESS MYTHS
The All Day Energy Pill™
There wasn’t a day that went by that I didn’t reach
for a cup of coffee first thing in the morning to get me
going. Maybe you follow this ritual too? That is, until
we created Energize.
GETTING TO KNOW
YOUR BODY
2/20/07
2:53 PM
Page 57
Department, he and several of his colleagues are
now “hooked,” calling it their “wake-up” pill, since
they need to be alert all of the time.
was designed to sustain the energy release, evenly
throughout the day, for a safe, comfortable boost of
energy. That means… there are no jitters. No shaking
hands and nervous tremors. And no “crash” afterwards!
Who could benefit from Energize? Anyone who
consistently exerts themselves physically; people who
undergo constant emotional stress; individuals who
lack sleep (less than eight hours per night); or those
who work late into or through the night; or virtually
any individual who has the desire to think more clearly
and feel alive—to get more out of their day!
I find that for most people, Energize works especially well either in the morning to really perk you
up or during the middle of the day to help you avoid
the fatal midday “crash” after lunch. For me, I
absolutely love using it before I weight train. I find it
clears my mind and cranks up my workout intensity.
(This is helpful when you train, like I do, at 6:00 in
the morning.)
And since Energize doesn’t “over-stimulate” you,
I believe it’s ideal for parents, businessmen and
women, military, armed forces, and medical personnel. In fact, since I introduced Energize to my friend
Angelo, who is on the local Denver Police
Once you try any of my favorite supplements, please
email me and tell me what you think. I’m certain
you’re going to enjoy the way they make you feel (and
look). Let me know about your experience, would ya?
You can reach me at [email protected].
Questions
About Supplements
Q
A
Are there any other supplements you use in your nutrition plan, and which do you recommend?
NUTRITION journal in February 2005, the formula is
safe to use on a daily basis.
In addition to these two supplements, I also use 3.XL,
which I feel is the most advanced creatine delivery system on the market—I take two servings on days I weight
train and one serving on non-weight-training days to
help my muscles recover faster after workouts and to
help them rebuild stronger.
First, let me get something straight: if you do not pay
careful attention to your nutrition plan—the foods you
put into your body—each and every day, throughout the
duration of this Plan—you will not succeed. I cannot
overstate the importance of quality foods and the role
they play in your physical and mental strength and ability to lose bodyfat.
The only other supplement I use on a daily basis,
which I’ve been taking since I was a kid, is a multivitamin/mineral formula. I currently use a brand by GNC
called Mega-Men®. (There is also a formula for women
called Women's Ultra Mega). I wouldn’t go a day without taking a multivitamin. The way I see it, a vitamin is
like an “insurance policy” for your health. In addition to
these supplements, I sometimes use a powerful, natural
“energy” pill called Energize first thing in the morning
when I need an extra boost of energy for my workouts or
need that “little something” to keep me going strong and
feeling mentally clear throughout the day.
That being said, when I am trying to lose bodyfat, I
do use three supplements, which I feel are important
for helping me reach my goals, faster. I already mentioned I use Eat-Smart, a great-tasting complete nutrition shake, but I consider this more of a “super food”
than a supplement. In addition to my daily Eat-Smart
shakes, I use a clinically proven, targeted fat-loss supplement called Lean System 7®. I like Lean System 7
because it’s clinically proven to do what it says it will
and, based on the scientific study published in
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2/20/07
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What do you think of protein or energy bars. Do you
eat them?
FUN, DELICIOUS,
HEALTHY RECIPES
47
EXERCISE
DESCRIPTIONS &
PHOTOS
Or, if you would like to receive the printed version of
Real SOLUTIONS magazine and have it delivered right
to your doorstep, I am offering a fantastic deal for readers of this book. Simply turn to page 118 near the back
and look for the subscription offer. It’s an amazing offer,
which includes two free gifts and costs only $16. A
small price to pay for the inspiration and information
you will receive in each issue!
DAILY EATING &
EXERCISE
JOURNALS
Of course, I have to admit, bars are still better than not
eating at all. But the truth is, many bars really aren’t much
different from traditional candy bars—filled with unnecessarily high amounts of calories, sugars, and loaded with
unhealthy fats. Still, I realize that when we're busy, bars
are ultra-convenient, and some do taste outrageously
delicious, so they can be hard to resist. For that reason,
I’m not going to shun the use of bars altogether because
sometimes we simply don’t have the time to shop for,
prepare, and eat whole-food meals. However, when
faced with the opportunity to rate the choices of food to
nourish my body, I continue to choose to consume
whole-food first, followed by a meal-replacement nutrition shake (like Eat-Smart®), ready-to-drink shakes and
then, and only then, a protein/energy bar. In other words,
I’d eat a bar only when I’m on a mountain top, hiking or
snowboarding (and there’s no blender in sight), or I’m
stuck on a long airplane flight (and I’d rather not eat the
contents of the tiny bag labeled “party mix.”)
PUTTING YOUR
PLAN INTO
ACTION
You can subscribe to my monthly online
newsletter right now, if you’d like, by visiting
www.RealSOLUTIONSMag.com and clicking on the
button, on the right side of the page, which says “Free
eNewsletter.” As an added bonus, and to help you get
the facts (before you buy any supplements), I’ll also
send you a special report I co-wrote with science editor
James O’Byrne called “7 Secrets You Must Know Before
Buying Supplements.” It’s a seven-part series of emails
that contains the unfortunate “dirty little secrets” supplement manufacturers use to literally “steal” your
money. Quite honestly, I feel this report could be the
most important thing you ever read, especially if you
currently use or are considering using supplements.
BUILDING YOUR
CUSTOMIZED
PLAN
Basically, in each issue, you will find the most accurate, up-to-date, straightforward information on what
works, and just as important, what doesn’t work. As you
know, there are lots of gimmicks out there, and my goal
is to help you spend your hard-earned money only on
what will work for you!
SUPPLEMENTING
FOR SUCCESS
To be honest, whenever I am attempting to get leaner,
and lose bodyfat, I try to avoid all types of nutrition bars
altogether. You see, choosing the best protein bar is like
trying to find the healthiest pizza…in my opinion, there’s
really no such thing! If you inspect the label closely
enough, you’ll find that most bars are loaded with saturated fats, sugar alcohols, fructose, gelatin, and other
ingredients even most chemists can’t pronounce, and
some that are downright unhealthy. It’s for these reasons,
bars should be pretty darn close to the last option you
choose to eat when it comes to feeding your body to promote fat loss.
EXERCISE TO
BURN FAT
When I first started using supplements, I used to feel
the way you do. I was totally confused by all of the
claims made by manufacturers and hundreds of choices
of products on the store shelves. I realize how frustrating it can be to choose supplements, and that was the
main reason I started my online newsletter over six
years ago. And now, I am proud to say we have
branched out into a full-color printed magazine as well.
It’s called Real SOLUTIONS, and it provides lots of
questions and answers from leading experts; informative articles on training, nutrition, and supplements; and
it even contains real success stories from people who
have followed our programs, like The Lean System
Success Plan.
YOU ARE WHAT
YOU EAT
Q
A
Q
A
I find that learning about supplements is the most confusing part about building a better body—I don’t know
who to trust—do you?
OVERCOMING
FITNESS MYTHS
As you can see, I don’t try to overcomplicate the use
of supplements, like some people do. Instead, I use supplements as “tools” to help me build my best body. Just
like a carpenter uses his tools (hammer, nails, etc.) to
build a house. You can learn more about each of the
supplements I use and see how you can easily integrate
them together into a custom solution in the section entitled “Building Your Customized Plan.” But remember,
no matter which supplements you use, relying on them
alone will not help you reach your goal to build a
leaner, healthier, more energetic body… if you don’t
apply the right principles of nutrition and exercise.
GETTING TO KNOW
YOUR BODY
F R E Q U E N T LY A S K E D Q U E S T I O N S A B O U T S U P P L E M E N T S
2/20/07
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EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
Although there is no such thing
as a perfect way to build your
absolute best body, I can say, with
absolute certainty, the foundation
of any successful weight-loss plan
or transformation program is regular exercise; healthy, balanced
nutrition; and scientific supplementation. Unfortunately, there is
so much confusion about exercise,
nutrition, and supplementation out
there, it’s difficult to sort out how to
put them all together. What I hope
to help you discover in this section
is that it’s really not at all that complicated. The fundamental routines
outlined on the pages that follow
offer an excellent place to start (not
to mention a great source of motivation that “it can be done”). So rather
than relying on trial and error,
which is a slow, frustrating, and
oftentimes expensive learning
process, please consider applying
these proven strategies, which have
worked for me and thousands of
others already.
YOU ARE WHAT
YOU EAT
How to Custom Design a Total Solution to Help
You Achieve Your Absolute Best Body Ever
OVERCOMING
FITNESS MYTHS
Building Your
Customized Plan
GETTING TO KNOW
YOUR BODY
—— PA R T 3 ——
2/20/07
2:54 PM
Page 61
BUILDING YOUR CUSTOMIZED PLAN
GOAL: Lose Bodyfat and
Increase Energy
Before
After
Exercise Strategy
• Perform 30 minutes of aerobic exercise, three times per week, first
thing in the morning (on an empty stomach).
• Conduct intense weight-training exercises, using basic exercises
such as the dumbbell press, lunges, shoulder press, bent-over rows,
curls, triceps extensions, etc., 30 to 40 minutes three times per week.
Nutrition Strategy
• Not to exceed your “Maximum Daily Calorie Requirement” (using
the BMR formula on page 5), consume approximately ten calories
per pound of bodyweight (that you want to weigh), per day, divided
into five or six balanced meals or snacks.
(For example, if you weigh 140 lbs and your goal is to weigh 120
lbs, you should consume approximately 1,200 calories a day,
preferably divided into five or six meals that contain between 200
and 240 calories each.)
Marina Popelka, age 37, from Lakewood, Colorado, lost
19 lbs of bodyfat, firmed and flattened her stomach,
and sculpted beautiful muscle tone!
Before
After
• Consume approximately one gram of protein and no more than
one gram of carbohydrates per pound of bodyweight (again, bodyweight that you desire to weigh) per day.
(For example, if you weigh 140 lbs, and your goal is to weigh 120
lbs, you should try to consume approximately 120 grams of protein
per day and no more than 120 grams of carbohydrates per day. Try
and keep your fat intake to about 30 grams per day.)
• Drink at least eight to 10 tall glasses of water per day.
Supplement Strategy
• Drink two to three Eat-Smart® Nutrition Shakes each day,
along with using two to three servings of Lean System 7® and one
serving of Energize, whenever you feel you need it.
• A one-month supply of this supplement combination, called
“The Lean System Success Solution,” includes:
• Three 30-serving containers of Eat-Smart®
• Two 90-capsule bottles of Lean System 7®
• One 84-tablet bottle of Energize
Julia Lacy-Adelé, age 33, from Morrison, Colorado, lost
24 lbs of post-baby fat, mostly from her tummy, and
now has more energy than ever before!
Before
After
Shari Friedman, age 40, of Lawrenceville, Georgia,
dropped her bodyfat in half, increased her self-confidence, and now is an inspiration to her friends and family!
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BUILDING YOUR CUSTOMIZED PLAN
GOAL: Lose Bodyfat and Gain
Muscle Definition
Before
After
Exercise Strategy
• Perform 30 minutes of aerobic exercise three times per week, first
thing in the morning (on an empty stomach).
• Conduct intense weight-training exercises, using basic exercises
such as the bench press, squats, shoulder press, bent-over rows,
barbell curls, triceps extensions, etc., 40 to 50 minutes three times
per week.
Nutrition Strategy
• Not to exceed your “Maximum Daily Caloric Requirement” (using
the BMR formula on page 5), consume this approximate number
of calories per day, divided into five or six balanced meals or
snacks.
(For example, if your BMR is 1,800, you should consume approximately 1,800 calories a day, preferably divided into five or six
meals that contain between 300 to 360 calories each.)
Marty Reddy, of Northville, Michigan, lost 70 lbs of fat,
dropped 10 pant sizes, and now, at 40 years old, is in
the best shape of his life!
Before
After
• Consume approximately 40% of your calories from protein and
carbohydrates and no more than 20% of your calories from fats
per day.
(For example, if you weigh 200 lbs, and your BMR is 1,800, you
should try to consume approximately 180 grams of protein and
carbohydrates per day, and try to keep your fat intake to about
40 grams per day.)
• Drink at least eight to 10 tall glasses of water per day.
Supplement Strategy
• Drink two to three Eat-Smart® Nutrition Shakes each day,
along with using two to three servings of Lean System 7® and one
serving of 3-XL™.
• A one-month supply of this supplement combination, called
“The Lean System Transformation Solution,” includes:
• Four 15-serving containers of Eat-Smart®
• Two 90-capsule bottles of Lean System 7®
• One 30-serving container of 3-XL™
David Silbaugh, age 30, of Centreville, Virginia, lost 23
lbs of bodyfat, mostly from his belly, and gained five lbs
of high-powered muscle—in only eight weeks!
Before
After
Barry Ratzlaff, age 37, of Abbotsford, B.C., slashed his
bodyfat in half, developed a great-looking set of sixpack abs, and has more energy than ever!
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F R E Q U E N T LY A S K E D Q U E S T I O N S A B O U T B U I L D I N G Y O U R P L A N
About Building Your Plan
Q
A
Following your Plan, how long will it take to start
seeing “results”?
If you follow everything I have spelled out for you
to the letter, and you have set reasonable goals, you
should start to see results in as little as one to two
weeks. It is not uncommon, however, to hear of people losing up to six pounds during their first week on
the Plan. That might be because they have never followed such an intense Program or eaten such quality, nutrient-dense calories. I’m not sure.
Now, make no mistake, the results you will witness after your first or second week may not be earthshattering. Nevertheless, if you are using Lean
System 7® and take it as directed (and maybe add in
the Eat-Smart® meal-replacement nutrition shake to
substitute for a couple of meals each day), it’s safe to
say you will be very pleased with the bodyfat losses
you will notice within the first couple of weeks.
Of course, the higher the goals you have set for yourself, both in losing bodyfat and bodyweight, the
longer it might take. But with a disciplined effort, you
will achieve your goals!
Q
A
Should men and women follow your Plan the
same way?
Most definitely. To my knowledge, there is no scientific basis for why a woman should train with
weights and exercise any differently than a man
does. In fact, it has become quite an inaccurate
belief that women, for some reason, should only
weight train using higher repetition ranges (something in the range of 20 to 25 repetitions is what I
commonly read) and should perform much more
cardiovascular/aerobic exercise.
I am not sure where this information originated,
but I can tell you that, unfortunately, still to this day,
it is proliferated in several leading women’s health
and fitness magazines—and it’s completely false.
Many people have noted that all of a sudden, after
about three to four weeks, their bodyweight drops
fairly significantly. Clothes that might not have normally fit in the past started to become a little easier
to put on. And people around you may start to pay
you some unexpected compliments. It’s really pretty
cool.
Another myth is that women will become bulky
and easily obtain as much muscle as men if they
work out with weights. This is simply not true! It’s
physiologically impossible. Because women naturally lack the ability to produce as much of the anabolic hormone testosterone as men and therefore
cannot build muscle mass like men do.
Regardless, from the first week and beyond, you
should be able to experience a loss of at least one to
two pounds of unhealthy, good-for-nothing bodyfat
each week. This is a safe amount of weight to lose.
This would only happen, of course, because you followed the Plan to a “T.” That means… Eating smart.
Exercising regularly. Drinking plenty of water.
Getting adequate rest. And using the recommended
supplements.
I don’t see any reason a woman should follow my
Plan any differently than a man. By setting realistic
goals, eating properly, exercising intensely, and taking
the recommended supplements, women like Marina
Popelka, who not only lost 19 lbs of bodyfat but also
gained three pounds of lean, sexy muscle (in only eight
weeks)… Martiza Franco, who is a professional fitness
model… and Michael Ryan, who is also a fitness
model, as well as a trainer to several “A-list” celebrities
One thing to consider is that everyone is different
in the amount of weight they might lose, and your
results will vary depending on a number of factors.
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FUN, DELICIOUS,
HEALTHY RECIPES
53
EXERCISE
DESCRIPTIONS &
PHOTOS
You see, since we can’t tell if we’re losing fat with
just a bathroom scale, we need to measure our overall body composition—the amount of lean mass versus bodyfat—to be certain we’re losing bodyfat, without sacrificing muscle. There are several ways to
measure body composition. The best, most cost effective and convenient way I’ve found (and used myself
with great success) is to use an accessory called
“skin-fold” calipers. You start by pinching yourself on
specific locations on the body using this device.
Then, with a simple calculation (we’re talking basic
math here), you can compute the amount of bodyfat
you have compared to your lean body mass (muscle).
You might find that your local gym or fitness center
has these calipers on hand. You can always ask one
of their personal trainers.
DAILY EATING &
EXERCISE
JOURNALS
If you were to focus only on weight loss, you’d run
the risk of losing mostly a great deal of water weight,
precious muscle tissue, bone mass, and some fat.
That’s why when people follow the latest fad diet or
use some sort of dieting gimmick (like this Hollywood
diet drink stuff I’ve seen lately), they sometimes lose
10 or 12 lbs in the first week. Although this amount
of weight loss is not unusual, the reality is they’re losing a great deal of water weight (considering the body
is comprised of 75% water anyway). And, as soon as
they stop severely restricting calories or refrain from
using a “dieting drink,” they instantly gain back the
original weight that was lost and usually some bonus
weight on top of that (because their bodies are so far
out of whack now!). You can see where the term “yoyo dieting” comes from, as literally millions of men
and women every year torture their bodies with this
vicious cycle several times throughout the year. In
any case, people who follow these types of haphazard approaches to losing weight almost always rely
on watching the numbers on the bathroom scale go
PUTTING YOUR
PLAN INTO
ACTION
What’s essential to understand here (hint: this is the
part you can explain to your wife) is that while you
might weigh the same on a scale (your overall bodyweight), your actual body composition (lean mass
verses bodyfat) has dramatically changed… and that
transference is what changes your entire physical
appearance. For this reason, you must concentrate on
losing bodyfat and gaining or preserving muscle…
and along the way, measure your body-composition
changes.
BUILDING YOUR
CUSTOMIZED
PLAN
Surprisingly, what I’ve seen for many years is that
literally millions of people who are dieting, or striving
to build a better body, completely overlook the fundamental difference between weight loss and fat loss.
Make no mistake about it, these two objectives are
not the same. If your goal is to build a leaner,
stronger, healthier body, then you must focus on, and
track, your fat loss, not weight loss. Here’s why…
SUPPLEMENTING
FOR SUCCESS
A
You bet I can help, but first, you’ve got to promise
me you’ll congratulate your wife for taking a step in
the right direction (with you!) to build a strong,
healthy body.
EXERCISE TO
BURN FAT
Now, remember when I presented this fact: one
pound of muscle takes up five times less space on the
body than a pound of fat. Obviously, that’s a pretty
amazing difference in the amount of space taken up.
You see, fat is much bulkier than muscle, and fat
clings to all the wrong places (e.g., hips, thighs, belly,
and lower back), and well…it’s fat. Now think about
this: if you were to replace just ten pounds of fat with
a few solid pounds of muscle, overtime, you would
look (and measure) so much leaner and firmer than
when you started. While you would appear smaller in
size, what’s really happened is a process known as
“body mass composition transferal.” That is, you’re
changing not just your size but your shape too.
You’ve traded in ugly, unhealthy bodyfat for muscle.
That’s the essence of my plan.
YOU ARE WHAT
YOU EAT
Q
Together, my wife and I have committed to following
your exercise and nutrition plan. Unfortunately, we
can’t agree on something: the right way to track our
progress. My wife seems to think it’s by using the
bathroom scale, and I can’t convince her otherwise.
Can you tell me the best method to use for tracking
our progress while we’re trying to get in shape? And
should we be losing weight at all costs?
OVERCOMING
FITNESS MYTHS
down each morning—regardless of where the weight
is coming from. I call this “illusional weight loss”; it’s
temporary, and the best case scenario is that they go
from looking like a large pear to a smaller pear (or
maybe a large apple to a smaller apple, depending on
their body shape).
(both featured in our Exercise photos)… have all
enjoyed incredible changes in their bodies by following similar principles to those outlined in my Plan.
GETTING TO KNOW
YOUR BODY
2/20/07
2:55 PM
Page 65
Bush, Arnold Schwarzenegger, Dale Earnhardt, Jr.,
Montel Williams, and many, many others) have days
just as hectic as ours (if not more so). They’ve got
plenty of daily obligations too: commitments to work,
friends, family, and even kids (who pose plenty of
unanticipated obstacles—I know, I have two). And
yet at the end of the day, we’re all confined to an
equal amount of time—the same 24 hours.
Or, you can buy a set of skin-fold calipers (so you
can measure yourself in the convenience of your own
home). I use a brand called Accu-Measure, which
you can purchase for under $20 by calling them
direct at 1-800-866-2727, or by visiting their website
at www.accufitness.com and order them online.
One final note: I would suggest taking your measurements about every two weeks for the first couple of
months, then at least every four weeks thereafter. Also,
taking pictures is not a bad idea either (preferably
when they reveal most of your body). I still do this and
find it’s one of the best ways to chart my progress
because pictures never lie. In fact, when you follow
my Plan, you will be measuring your progress every
two weeks—using “checkpoints” such as your bodyweight, bodyfat, and body-part measurements. This
way, you can more accurately gauge whether you are
getting closer to your goals and staying on target to
reach them in your specified amount of time.
Make no mistake about it, my friend, to be successful (at building their careers and a better body),
these individuals don’t just find the time to continually make exercise an integral part of their daily routine: they create time to do it.
So how do you “create” time? Simple! You can
instantly create time if you begin to plan, plan, and
plan some more. You don’t think each one of these
individuals I listed above doesn’t plan their day, week,
or even their month out, well in advance, do you? Of
course not! They all do. Maybe someone, like a professional assistant, does it for them. But the point is—
they plan ahead; they don’t react to each day. They
make it a point to schedule time for themselves. An
appointment for a workout (just as they would for anything else important—like a doctor’s appointment).
What could be more critical than fulfilling an obligation to yourself? The way I see it, nothing!
Q
A
I can’t ever seem to find enough time to work out,
eat better, work, and play—and get in my favorite TV
shows. I don’t want to be spending hour upon hour
exercising just to get in better shape. It takes too
much time, and I don’t have it to give. Can you help
me find more time?
To be successful, and ensure your workouts are a
part of your daily lifestyle, you must schedule an
appointment with yourself by preparing yourself in
advance for what you want to accomplish each day,
each week, each month, etc. In fact, you can start
right now by writing this time down in The Lean
System Eating & Exercise Journal section. (Heck, you
could even do something as simple as wake up 45
minutes earlier than you normally do and do your
workout then). And before you do anything, always
ask yourself, “What else could I be doing that would
be more productive and take me closer to my goals?”
You say you don’t have enough time in the day to
“fit” in an exercise program…? Well, to me, that’s
nothing but an excuse. It’s like brushing your teeth:
you know you need to, so you don’t have bad
breath and your teeth don’t fall out. So if your
health is important to you, you find time to work
out. Maybe you don’t feel building a strong,
healthy, more energetic body is important enough
at this time in your life?
Q
A
But if it is important, then you absolutely, positively
have to overcome this roadblock. What you might
not know is, while this obstacle—your lack of time—
may appear to be holding you back and keeping you
from building a better body, in reality, it is not. Your
problem is elsewhere. Let me explain.
Is sleep really that important when losing bodyfat?
How many hours a night do you sleep?
Sleep is vitally important: especially if you’re trying
to lose bodyfat, increase muscle, and gain more
energy! I usually get anywhere from six to seven hours
Believe it or not, individuals who achieve extraordinary levels of success in their lives (like President
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55
FUN, DELICIOUS,
HEALTHY RECIPES
There are a couple of ways you can reach me:
first, I am, from time to time, active in our lively
discussion forum on the Real SOLUTIONS
Message Board. I occasionally update information
With that in mind, what I recommend is that, after
your eight weeks are completed, you decide what new
goals you would like to pursue. It might be to lose even
EXERCISE
DESCRIPTIONS &
PHOTOS
You bet. Unlike many health and fitness companies today, who don’t really care about whether or
not you reach your goals, I do care. In fact, I’ve
built my business around helping thousands of
people, just like you, look and feel better… to
build the absolute best bodies their genetics will
allow. And I would be honored and privileged to
do the same for you!
DAILY EATING &
EXERCISE
JOURNALS
In fact, it’s probably safe to say that by the end of
the eight weeks, you will literally be a “new” person.
Like night and day. You will have learned a new
mindset possible for losing bodyfat (and keeping it
off!) and will probably be striving to learn more about
fitness, living a healthier lifestyle, and want to take on
new, more exciting challenges.
Q
A
If I have more questions, is there any way I can
contact you?
PUTTING YOUR
PLAN INTO
ACTION
Once you’ve completed this 8-Week Plan, it’s
highly likely you’ll have established some great new
habits and lost an impressive amount of bodyfat. (In
fact, I’ve witnessed people who have lost up to 24 lbs
of good-for-nothing bodyfat and dropped up to six
inches off their waists, in eight weeks. Believe me, it
is possible!)
BUILDING YOUR
CUSTOMIZED
PLAN
Q
A
After I’ve completed your 8-Week Plan, what
should I do next?
SUPPLEMENTING
FOR SUCCESS
One example that comes to mind is Marty Reddy,
from Northville, Michigan. He followed the same
principles, found in this Plan, for six months and lost
a remarkable 70 lbs of bodyfat. And now, for the first
time ever, he can see his abdominal muscles. He
loves it. His wife loves it. And more important, he
now knows that he’ll be healthy, and have enough
energy, to enjoy his family for many more years than
he would have had he continued living so unhealthily. You can see Marty’s incredible “before and after”
pictures on page 51 of this book. If you’d like to read
his truly inspiring story too, you can visit Marty (and
other
men
and
women
as
well)
on
www.RealSolutionsMag.com. Once there, just click
on the upper tab that says “eNewsletter” and then follow the link which says “Success Stories.” I encourage you to read his story. It will change your life. I
know, because it changed mine.
EXERCISE TO
BURN FAT
A recent study, presented at the North American
Association for the Study of Obesity, found that our
bodies’ biological recovery processes—muscle
repair and immune functioning—occur during
nighttime sleep. But more importantly, these
processes occur only during our initial 45 to 60
minutes and into our deepest hours of sleep, greater
than six hours—which will interfere with or stop
altogether if we shorten our resting hours. So, if you
want your muscles to develop, and the bodyfat to
drop off, you need to get the proper amount of
sleep each night.
The one option I highly suggest is that you take a
couple of weeks “off” of following a structured plan,
like this one, and then set your new goals and follow
the eight-week Lean System Success Plan again.
Many people follow this Plan over and over again
until they are satisfied with their results and new way
of life.
YOU ARE WHAT
YOU EAT
more bodyfat. More inches from your waistline or
other “problem areas.” Or, perhaps you want to focus
on losing enough bodyfat to reveal a well-defined set
of abs (a “six-pack”). It’s really up to you.
OVERCOMING
FITNESS MYTHS
of sleep per night and may even try to catch a few
“extra” hours of sleep on the weekends from time to
time. Though not the required therapeutic dose of eight
hours, I find this is the optimal amount needed for my
body to recover from the strenuous, exciting, hectic
days of work and exercise. Any less, and I find I
become irritable and grouchy, and besides that, I’m
smart enough to know (and feel) that my body has not
fully recovered from the previous day. Remember, it is
during the time when you’re not training that your
muscles are actually repairing themselves to become
stronger and firmer.
GETTING TO KNOW
YOUR BODY
2/20/07
2:55 PM
Page 67
likely an operator or secretary at best. And, if you left a
message, you’d probably never see anything in return,
besides a typical “form” letter. That’s not true with me.
about my Plan, introduce new techniques and
tools, and we have Fitness Experts, as well as others
who have followed my Plan, post answers to people’s questions. To find me there, simply visit
www.RealSOLUTIONSMag.com and click on the
section in the middle of the screen which says “Hot
Forum Topics.”
You
can
email
me
anytime
at
[email protected], and although I might
not be able to email you back immediately, I will
absolutely, positively reply to your question or
comment in a timely manner. I promise. (Try me!)
Alternatively, you can write to me. Just send your
comments to iSatori, ATTN: Stephen Adele, 15000
W. 6 Ave., Ste. #202, Golden, CO USA 80401.
Another way you can reach me is to email me or write
me. Yep. If you emailed most of the supplement companies I know of, or tried to contact the president or CEO,
you wouldn’t make it past their first layer of insulation—
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GETTING TO KNOW
YOUR BODY
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
But we’re far from being done…
Now it’s time to put everything
together. Simply put, this is where
the “rubber meets the road.”
YOU ARE WHAT
YOU EAT
Up to this point, it’s safe to say
you now have a better understanding of your body and appreciate the
importance of your metabolism for
burning calories and losing bodyfat.
We have also uncovered several
destructive myths surrounding
nutrition and explored, at greater
depth, the healthier, balanced way
to eat for greater fat loss and
increased energy. We’ve uncovered
why muscle is so important to resculpting our physiques, as well as
continually burning bodyfat. And,
you’ve even discovered new, scientifically researched supplements to
help aid in your efforts to build a
better body, faster.
OVERCOMING
FITNESS MYTHS
Putting Your Plan
Into Action
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
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Page 69
PUTTING YOUR PLAN INTO ACTION
B
But first, before we start, there is one last strategy I
need to share with you. It’s called the “Success
Mindset.” It’s pretty much the hidden secret, if you
ask me. For some reason, though, too many people
dismiss the mental aspects of achievement as nothing
but a bunch of rah-rah, pep talk. But make no mistake about it, my friend, this information is what separates those who are truly successful and reach their
goals from those who continue to struggle in life and
do not reach their goals. So please pay careful attention to what I am about to share with you. It may very
well be the most important part of my Plan you read.
I know, because it was for
■
me, when I first learned it—
over 15 years ago.
The Success
Mindset
and we all have to sleep, eat... ahh... you get the
point.) The only difference is, successful people follow
successful habits, and unsuccessful people follow
unsuccessful habits. It's really as simple as that.
With that in mind, what I’d like to share with you are
the steps necessary to think like a winner. To act like a
successful person. And most important, to be in control
of your life and your level of fitness. To have what I call
the “success mindset.”
■
As I’ve continued to try to better myself as a person, I've always striven to
■
learn more and more about
the mental aspects of motivation. Whether physical or
mental, it’s inevitable that
success always seems to
start
with
motivation.
Motivation is, in some ways,
like the match to a fire. The
spark in a car engine cylinder. I've studied its uses and
drawbacks in both ordinary
■
and extraordinarily successful people for years. So by
now, I'd like to think I know a great deal about
human mental performance.
“…my belief is that
all successes
and failures
in life are
based on habits. ”
Over my years of working
with people to improve their
physical appearances, I've
been able to recognize “what
works” and “what doesn't.”
■
For better or worse, I've used
my mistakes, along with
those of countless others, to rule out what doesn't
work and focus on what does work.
■
If there's one thing I’ve learned for sure, though:
motivation almost never lasts, whereas inspiration
can serve as a long-term guide to your ultimate goal.
But I've also become aware of the fact that
without motivation, there would be no action or the
slightest movement in the direction toward any particular set of goals. So, as you can plainly see, motivation is as important as inspiration. We just need to
understand how to use both more thoughtfully.
Because of these experiences, I’ve noticed a specific set of traits, characteristics, and actions—or what
I'll refer to as habits—about those who successfully
“transform“ their physiques. And like I said, just as
important, I also take notice of what specific traits,
characteristics, and actions (habits) those who don't
reach their ideal physiques and are not successful in
“transforming” their bodies exhibit.
While it may seem startling, my belief is that all successes and failures in life are based on habits. Those
who are unsuccessful have the exact same biological
makeup as those who are successful. (We all have ten
fingers, ten toes, two hands and two feet, one brain...
To start, you need a source of motivation in your
life—something to get you out of bed in the morning
and carry you through the day. To accomplish this,
you need to discover your source for inspiration.
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Here's how it works:
(S)pecific—you must be specific about what you
want to achieve, creating your goal in the present
tense…that means using “I am (in the process
of…)” to start your goal statement.
■
(R)ealistic—make certain your goal is realistic, that
it stretches you but is something you can achieve,
given your expectations and timeframe.
So now, I’d like you to go ahead and write down
your goal on the next page)—the fitness goal you
are completely committed to achieving. As you
write it out, test it against the surefire approach to
effective goal setting, using S.M.A.R.T.
59
FUN, DELICIOUS,
HEALTHY RECIPES
In doing this exercise, you are going to need to
be specific about what you want to achieve, about
what it’s going to take to make you feel happy
about your progress, and about how long it will
take you to obtain. Knowing you want to “lose
weight or bodyfat” or “trim your waist” is a great
start, but you need something more than that—a
statement so compelling it literally pulls you, like a
magnet, in the direction of its achievement.
EXERCISE
DESCRIPTIONS &
PHOTOS
(T)ime-conscience—this is where we harness the
power of a deadline. Nothing becomes important
to us unless we set a deadline on it. A date forces
us to give it priority and set positive pressure on us
to achieve it.
DAILY EATING &
EXERCISE
JOURNALS
See, I’ve learned that when we write down our
goals, what we are really doing is convincing ourselves we can achieve them. So that’s what we are
going to do—write down the goal you are
absolutely, positively committed to achieving.
(A)ction-oriented—you
must be able to create an
action list of things you
■
must do to achieve success.
(This is similar to a to-do list, only it pertains
directly to the achievement of your goal.)
PUTTING YOUR
PLAN INTO
ACTION
Setting a S.M.A.R.T. Goal
Your next step is to establish a goal you feel is worthy of achieving and immediately write it down. The
■
reason is, if you don’t set a
specific goal for what you want, you are pretty
darn guaranteed not to reach it.
BUILDING YOUR
CUSTOMIZED
PLAN
“A goal…a statement so
compelling it literally
pulls you, like a magnet,
in the direction of
its achievement.”
SUPPLEMENTING
FOR SUCCESS
■
(M)easurable—how do you measure “better
shape” or a “slimmer
■
waist?”
You
can’t!
Therefore, you must ensure
your progress can be measured by scaling your goal to
a specific number (e.g.,
10% bodyfat, a 33-inch
waist, or a size six).
EXERCISE TO
BURN FAT
This process allows you to physically see the
body you want—pointing your subconscious
toward the realization of
■
your future body. This constant source of inspiration is
a reminder of who you want
to become and where you
are going.
S.M.A.R.T. stands for Specific, Measurable, ActionOriented, Realistic, and Time-Sensitive.
YOU ARE WHAT
YOU EAT
One way I’ve found which works particularly
well to keep me inspired is to start off by attempting to “see” what I want to become. It’s easy to do.
Simply find a picture of someone's physique you
would most like to emulate. (You can probably find
it in your favorite fitness, fashion, or tabloid magazine.) Cut it out, and hang it someplace where
you're likely to see it over and over again throughout the day. You might even jot down exactly
which body parts you like and why you want to
achieve this inspiring physical appearance.
OVERCOMING
FITNESS MYTHS
It’s for these reasons we are going to use a goalsetting technique I learned when I was studying
psychology at the University of Colorado. It is
called the S.M.A.R.T. technique, which, if followed
closely, will help pave your way to success. In
other words, using the S.M.A.R.T. technique will
ensure you've set an effective and straightforward
goal and, in turn, compel you to achieve it.
Seeing Your Future Physique
The easiest way to do this is to find someone
who has turned his or her body and life from ordinary
to extraordinary and use this as your source of fuel to
inspire you, from day one, until you reach your goals.
GETTING TO KNOW
YOUR BODY
2/20/07
2:55 PM
Page 71
As you can clearly see, while goals are vitally
important, thinking about these feelings helps you
truly know the deepest reasons you want to achieve
them in the first place and provides the enduring
drive and motivation necessary to persist and follow
through. The bottom line is: if you have enough
strong reasons why you should do something, you
can always figure out how to achieve it.
My Goal: ____________________________________
_____________________________________________
_____________________________________________
_____________________________________________
Revealing Your Reasons
Something interesting I've come to learn is that if
you’re going to gain the full benefits of goal setting,
after you’ve set your sights on what you want to
achieve, it’s quite likely you have become aware that
something in your life just isn’t working, that something doesn’t feel right—and that you are truly capable of so much more.
So, with this in mind, I’d like you to ask yourself
some very important questions. And please, do yourself (and me) a favor—take a minute to allow each
one to really resonate before you write them out.
Perhaps you’ve found yourself dissatisfied with the
way you look or the way you feel. Maybe you’ve lost
your energy, or your reflection in the mirror is less than
pleasing. Becoming aware of these feelings is the first
step that change is desirable and possibly needed.
Research shows that we
can’t really grow or move forward until we feel uncomfortable with our current
state. But once we clearly
“see” that we don’t like
where we are, the internal
stress created to overcome it
is stimulating—serving as a
driving force to propel us
forward. This is called “positive pressure.” The truth is, it
is a healthy stress, and it
works wonders to move us
toward our goals.
■ ■
Ask yourself:
What will I gain as a result of accomplishing my
goal…?
_____________________________________________
_____________________________________________
_________________________
■
_________________________
_________________________
“…if you have enough
strong reasons why you
should do something, you
can always figure out how
to achieve it. ’”
What will this cost me if I
do not change my current
state right now?
_________________________
_________________________
_________________________
_________________________
_________________________
■ ■ ■
What has it cost me so far
to not take action on
my aspirations concerning my physical condition,
which carries over into my health, energy levels, and
self-confidence?
_____________________________________________
_____________________________________________
_____________________________________________
_____________________________________________
Now, take a moment to think about all of the things,
related to your body and your health, that you are not
satisfied with or that you would like to improve.
Perhaps you would like to reduce the bodyfat around
your waist or hips…maybe even trim your thighs or
increase the size of your biceps. Or perhaps you would
like to increase your energy and improve your vitality.
Go ahead and think about these for a moment.
And more importantly, if I do make a change in my
life now, how will that make me feel about myself—
how will this accomplishment impact my life tomorrow, 60 days from now, and a year from now?
_____________________________________________
_____________________________________________
_____________________________________________
_____________________________________________
Think about what you will gain by achieving these
improvements in your body and health. Consider
how you will feel and act when you reach them.
Think about what you would miss out on if you did
not achieve them.
60
2/20/07
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Page 72
61
FUN, DELICIOUS,
HEALTHY RECIPES
So, if you are ready…it’s time for us to get started and
put your plan into action!
EXERCISE
DESCRIPTIONS &
PHOTOS
For example, if you wanted to lose 16 lbs of
bodyfat within eight weeks, then you could realistically set your “checkpoint” increments for a fourpound reduction in bodyfat every other week. This
way, you don't have to focus on the entire goal at
any given time, nor do you notice all that you have
not yet accomplished to date. Instead, you can
DAILY EATING &
EXERCISE
JOURNALS
Now, before you start on your journey, though,
there’s something I need to tell you. Like I said before,
there are plenty of ways to lose bodyfat, as well as
strengthen and develop muscle definition, and in no
way am I proclaiming my way is the only way. (Far too
many self-proclaimed “experts” do this already!) What
I can honestly say, with absolute certainty, is these
techniques and tools are simply what have worked for
me—year after year—and continue to work for countless others. And if you follow them to the letter, through
the duration of this Plan, you will absolutely, positively
achieve the body you deserve. (Head-turning results
you can be darn proud of.) I promise.
In fact, you’ll find that I’ve already set up your
“checkpoints” within the Daily Eating and Exercise
Journals Section. Every other week, you’ll track your
progress using these worksheets. They are really easy
to fill out and extremely valuable to gauging your
progress, increase your confidence, and serve as a
continual motivation toward your goal.
PUTTING YOUR
PLAN INTO
ACTION
That's why, to gain your confidence, you must
break your goal down into measurable increments.
What I call “checkpoints.” Something on an everyother-week basis works great.
BUILDING YOUR
CUSTOMIZED
PLAN
Remember, each step, each day you live,
whether positive or negative, will take you either
closer to or further away from your desired goals—
depending on your mindset. So whether you
choose to waiver from your Plan or use an excuse
(like so many people do) to keep you from reaching
your goals, each day you will ultimately have to
decide whether to live another day where external
forces are in control of you or you are in control of
your life. As for me, I prefer to be in control of my
body and my life, don’t you?
SUPPLEMENTING
FOR SUCCESS
But I know from my own experience, we can't gain
confidence until we begin to take action, which in
effect builds our confidence. Yet, we don't want to
take action until our confidence levels are raised sufficiently, and we feel certain about our new undertaking. See the dilemma here? This is what typically
keeps most people from ever attempting to change
their physical appearance. But ultimately, our level of
confidence is increased only when we do something
tangible that can be measured for progress.
EXERCISE TO
BURN FAT
So make no mistake, we will be tracking your successful progress along the way—every two weeks to
be exact. Whether it’s bodyfat, bodyweight, bodypart measurements, or simply taking a photograph of
yourself to track your progress, I promise, by the time
you are nearing the end of your first month of my
Plan, despite the ups and downs, you will absolutely,
positively begin to feel more confident. You will
stretch your “comfort zone” and do something more
than you originally thought you were capable of
doing. You will be utterly determined to advance one
more step, and another, and so on, and make the
effort to complete your transformation and build your
absolute best body.
YOU ARE WHAT
YOU EAT
Progress Is Made Where Progress Is Measured
Now, after you’ve answered these questions, there
is one last thing for you to consider, which I feel is the
final step in preparing your mindset for success. That
is, increasing your confidence. See, I believe that
confidence is the foundation of all successes in life,
which includes losing bodyfat or improving your
health. And the easiest way I know to help boost your
confidence and keep you on track is to measure your
progress. This way, you will never, at any time, lack a
sense of accomplishment and, more powerfully, you
will be building your confidence with each and every
step you take.
OVERCOMING
FITNESS MYTHS
focus on the smaller, manageable steps ahead and
celebrate each accomplishment along the way. This
gives you a tremendous sense of control, forward
motion, and achievement. And builds your confidence, each step of the way. I have included my
“checkpoint” example on the following page.
Your answers to these questions will ultimately
help you gain an understanding of what you are committed to and, more importantly, why you are committed to it!
GETTING TO KNOW
YOUR BODY
2/20/07
2:56 PM
Page 73
The Lean System Success Tracker ™
FINAL CHECKPOINT
Stephen Adele
Name: _____________________________________
June 5
Today’s Date: ______________
Please include your "current" pictures here:
Photo #1
Photo #2 (optional)
This should be a full frontal view.
This should be a full rear view.
Tape your “after”
photo here.
photo here.
(Double-sided tape works best!)
E
L
P
M
A
X
E
Please write your “current” body-part measurements here:
(You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness).
32
Waist: ____________
—
Hips:_____________
27 1/2 Left thigh: ____________
28
Right thigh: ____________
19
19
17 1/2
47
Right arm: _________
Left arm: __________
Bust/Chest: _____________
Neck: ________________
215 lbs / ________
29
Bodyweight/BMI: __________
7%
Bodyfat %: ___________
Total progress made (subtract your final measurements from your beginning measurements)!:___________
Started from a 36-in waist, 30 BMI, and 14% bodyfat.
__________________________________________________________________________________________
I got down to a 32-in waist, 29 BMI, and 7% bodyfat.
__________________________________________________________________________________________
I’m going to set my new goals now!!
__________________________________________________________________________________________
2/20/07
2:56 PM
Page 74
GETTING TO KNOW
YOUR BODY
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
Following the calendar, I’ve provided you with seven days of blank
Eating and Exercise Journals, so you
can plan and record your daily meals
and workouts. I'd suggest you photocopy these pages for your entire eight
weeks. (Keep in mind that each
following week is a repeat of this
first full week.) Or, you can visit
TheLeanSystem.com and download
the full eight-week journal for free!
YOU ARE WHAT
YOU EAT
To make this Success Plan as simple
as possible for you to follow, I’ve created a fully detailed “Calendar
Schedule” (on the next page) that tells
you exactly what days and which
body parts to work out and when to
rest. All you do is check off your daily
scheduled workout after you exercise. It’s really that simple! I suggest
you make a copy and hang the calendar up on your refrigerator or someplace you’re more likely to see it,
every day. This way, you won’t forget
when to workout, and you’ll stay
more motivated to exercise.
OVERCOMING
FITNESS MYTHS
Daily Eating &
Exercise Journals
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
2:56 PM
Page 75
YOUR FIRST 4 WEEKS...
The Lean System
Nutrition & Exercise Calendar
Name:
Goal:
WEEK 3
WEEK 2
WEEK 1
Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________
SUN
MON
TUE
WED
THU
FRI
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Checkpoint 1:
BMI/Body
Measurements
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
“Reward Day”
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #7
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
DATE
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Checkpoint 2:
BMI/Body
Measurements
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #13
Workout #14
Workout #15
Workout #16
Workout #17
Workout #18
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
“Reward Day”
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #19
Workout #20
Workout #21
Workout #22
Workout #23
Workout #24
WEEK 4
“Reward Day”
SAT
Photocopy or download the Calendar and more Daily Worksheets
at www.TheLeanSystem.com to continue The Lean System Success Plan.
64
2/20/07
2:56 PM
Page 76
GETTING TO KNOW
YOUR BODY
YOUR SECOND 4 WEEKS...
Name:
Goal:
WEEK 5
MON
TUE
WED
THU
FRI
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Checkpoint 3:
BMI/Body
Measurements
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #25
Workout #26
Workout #27
Workout #28
Workout #29
Workout #30
“Reward Day”
WEEK 6
WEEK 7
DATE:
DATE:
DATE:
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
Workout #36
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Checkpoint 4:
BMI/Body
Measurements
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Workout:
Abs & Cardio
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Workout #42
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout:
Chest, Biceps,
Triceps
Workout:
Abs & Cardio
Workout:
Back, Shoulders
(Traps)
Workout:
Abs & Cardio
Workout:
Quads,
Hamstrings,
Calves
Final
Checkpoint:
BMI/Body
Measurements
Workout #43
Workout #44
Workout #45
Workout #46
Workout #47
“Reward Day”
“Reward Day”
WEEK 8
DATE:
“Reward Day”
FUN, DELICIOUS,
HEALTHY RECIPES
65
EXERCISE
DESCRIPTIONS &
PHOTOS
Photocopy or download the Calendar and more Daily Worksheets
at www.TheLeanSystem.com to continue The Lean System Success Plan.
DAILY EATING &
EXERCISE
JOURNALS
DATE:
Workout:
Abs & Cardio
PUTTING YOUR
PLAN INTO
ACTION
DATE:
Workout:
Chest, Biceps,
Triceps
BUILDING YOUR
CUSTOMIZED
PLAN
DATE:
SUPPLEMENTING
FOR SUCCESS
DATE:
SAT
EXERCISE TO
BURN FAT
SUN
YOU ARE WHAT
YOU EAT
Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________
OVERCOMING
FITNESS MYTHS
The Lean System
Nutrition & Exercise Calendar
2/20/07
2:56 PM
Page 78
Day 1
Name: _____________________________________
Today’s Date: __________________
YOU ARE WHAT
YOU EAT
We will do this every two weeks. (I like to call these “Checkpoints.”) This way, you can compare
your current self to your future self and really get a visual sense of the progress you have made along
the way. I’ve always loved this exercise, and I’m certain you will too.
OVERCOMING
FITNESS MYTHS
Do you remember when I said “Progress is made where progress is measured?” Well, tracking your
success starts with making an initial assessment of your current state of health and your physical
appearance. You can start by taking a picture of yourself as well as measuring a few specific body parts.
Although you may not like what you see, I can’t understate the importance of doing this. It’s such a
simple but powerful exercise.
GETTING TO KNOW
YOUR BODY
EXERCISE TO
BURN FAT
Tape your “current”
photo here.
Tape your “current”
photo here.
BUILDING YOUR
CUSTOMIZED
PLAN
Photo #2 (optional)
SUPPLEMENTING
FOR SUCCESS
Photo #1
PUTTING YOUR
PLAN INTO
ACTION
Waist: ____________
Hips:_____________
Right thigh: ____________ Left thigh: ____________
Bodyweight/BMI: ___________ /________
Bodyfat %*: ___________
67
FUN, DELICIOUS,
HEALTHY RECIPES
* You can use several different methods to determine your bodyfat percentage. The one I like best is simple bodyfat calipers from
Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes—much
faster than many other methods. You can, however, ask your doctor or a personal trainer to measure your bodyfat as well, and they may
be able to help you.
EXERCISE
DESCRIPTIONS &
PHOTOS
Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________
DAILY EATING &
EXERCISE
JOURNALS
2/20/07
2:56 PM
Page 79
Name: ________________________________________________ Date: ___________________
Status
Time
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Weight Training: Chest, Biceps,
ETriceps
XERCISE
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Protein Drink (meal 6):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
68
2/20/07
2:56 PM
Page 80
JournalWorkout
Workout
#147of 47
Journal
#1 of
Date: ______________
Start Time: __________________
Actual Time: ______________
OVERCOMING
FITNESS MYTHS
Chest, Biceps, and Triceps Day
Name: ______________________
Remember, progress is made where progress is measured. Track and log your daily exercises and weights as you select from the
various exercises for each body part. Each time, before you train, fill in the weights you plan to use, and then as you train, fill in the actual
weights you used. This will help you keep track of how you're progressing.
IMPORTANT: Don't forget to choose two different exercises for each body part every time you train. Your workouts will not only be more
fun and interesting, but you'll also enjoy faster, better results. Have questions? Call us at 1-866-688-7679.
Notes:
1 x 15
1 x 12
1 x 10
1x 8
60
60
90
90
1x 8
3 x 10
120
90
BUILDING YOUR
CUSTOMIZED
PLAN
Notes:
1 x 12
1 x 10
1x8
1x8
2 x 10
DAILY EATING &
EXERCISE
JOURNALS
Notes:
1 x 12
1 x 10
1x 8
1x 8
2 x 10
69
FUN, DELICIOUS,
HEALTHY RECIPES
Notes:
60
60
60
60
90
EXERCISE
DESCRIPTIONS &
PHOTOS
1. Cable Pushdown
2. Overhead Cable Triceps Extension
3. Bench Dips
4. Kick Backs
5. Close-Grip Bench Press
60
60
60
60
90
PUTTING YOUR
PLAN INTO
ACTION
1. Dumbbell Curl (Standing or Seated)
2. Incline Dumbbell Curl
3. Single-Arm Dumbbell Curl
4. Standing Barbell Curl
5. Cable Curl
SUPPLEMENTING
FOR SUCCESS
BICEPS
Actual
Weight
EXERCISE TO
BURN FAT
CHEST
1. Flat Dumbbell Bench Press
2. Machine Press
3. Flat Dumbbell Flye
4. Barbell Bench Press
5. Dumbbell Bench Press (Incline or Decline)
6. Cable Flye/Crossover
7. Machine Flye (Pec Deck)
TRICEPS
Rest
Planned
(seconds) Weight
YOU ARE WHAT
YOU EAT
Sets /
Reps
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
2/20/07
2:56 PM
Page 81
Time
Name: ________________________________________________ Date: ___________________
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Ab Training, Cardio ExerciseE X E R C I S E
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
70
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#2#of2 47
Cardio/Weight-TrainingJournal
Journal Workout
Workout
of 47
Name: ______________________
Date: ______________
Start Time: __________________
Actual Time: ______________
Planned
Weight
ABS
Exercises
3 x 15
3 x 15
3 x 15
30
30
30
n/a
n/a
n/a
Exercises
Planned
Minutes
Intensity
Level
Actual
Minutes
3
Warm up (2)
3
2
3
2
3
2
3
2
3
2
2
4
2
6
3
8
4
10
5
10
5
Notes:
3. Swiss Ball Crunch
4. Side Crunch
(pick one)
SUPPLEMENTING
FOR SUCCESS
9. Rollerblading
10. Jogging/Running
11. Walking/Jogging
12. Kick-Boxing
13. Jump Rope
14. Step Ups
Exercise chosen:
6
4
2
3
0
Warm
Up
3
2
3
2
3
2
3
2
3
2
2
30
Minutes
Cool
Down
TOTAL:
30
Cool down (2)
DAILY EATING &
EXERCISE
JOURNALS
Intensity Levels
CARDIO
8
PUTTING YOUR
PLAN INTO
ACTION
10
Actual
Intensity
BUILDING YOUR
CUSTOMIZED
PLAN
1. Stair Climber
3. Treadmill
4. Rowing Machine
5. Stationary Bike
6. Recumbent Bike
7. Spinning
0
EXERCISE TO
BURN FAT
1. Crunch (Floor or Bench)
2. Leg Lift
Exercises chosen:
1.
2.
3.
Actual
Weight
YOU ARE WHAT
YOU EAT
Rest
(seconds)
Sets /
Reps
OVERCOMING
FITNESS MYTHS
Abs and Cardio Day
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
EXERCISE
DESCRIPTIONS &
PHOTOS
Notes:
FUN, DELICIOUS,
HEALTHY RECIPES
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Time
Name: ________________________________________________ Date: ___________________
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Weight Training: Back, Shoulders,
E X ETraps
RCISE
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
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Workout#3
#3of
of47
47
Journal Workout
Back & Shoulder Day
Name: ______________________
Date: ______________
Start Time: __________________
OVERCOMING
FITNESS MYTHS
Actual Time: ______________
1. Wide-Grip Lat Pulldown
2. One-Arm Dumbbell Row
3. Close-Grip Lat Pulldown
4. Pull-Up (Chin-Up)
5. Close-Grip Seated Cable Row
6. Barbell Bent Row
60
60
90
90
120
90
Notes:
1. Seated Dumbbell (or Barbell) Press
2. Dumbbell Side Raise (Lateral)
3. Reverse Dumbbell Flye
60
60
60
60
90
1 x 10
1 x 10
1 x 10
60
60
60
DAILY EATING &
EXERCISE
JOURNALS
Notes:
1. Shrug (Dumbbell or Barbell)
2. Upright Row (Dumbbell or Barbell)
(Optional) exercise chosen*:
*(pick only one)
PUTTING YOUR
PLAN INTO
ACTION
1 x 12
1 x 10
1x8
1x8
3 x 10
BUILDING YOUR
CUSTOMIZED
PLAN
SHOULDERS
Actual
Weight
SUPPLEMENTING
FOR SUCCESS
1 x 15
1 x 12
1 x 10
1x 8
1x 8
3 x 10
EXERCISE
DESCRIPTIONS &
PHOTOS
TRAPS (optional)
Notes:
Planned
Weight
EXERCISE TO
BURN FAT
BACK
Rest
(seconds)
YOU ARE WHAT
YOU EAT
Sets /
Reps
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
Notes:
FUN, DELICIOUS,
HEALTHY RECIPES
73
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Time
Name: ________________________________________________ Date: ___________________
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
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#4#of2 47
Journal Workout
Workout
of 47
Name: ______________________
Date: ______________
Start Time: __________________
Actual Time: ______________
Planned
Weight
ABS
Exercises
3 x 15
3 x 15
3 x 15
30
30
30
n/a
n/a
n/a
Planned
Minutes
Intensity
Level
Actual
Minutes
3
Warm up (2)
3
2
3
2
3
2
3
2
3
2
2
4
2
6
3
8
4
10
5
10
5
Notes:
4. Side Crunch
(pick one)
9. Rollerblading
10. Jogging/Running
11. Walking/Jogging
12. Kick-Boxing
13. Jump Rope
14. Step Ups
SUPPLEMENTING
FOR SUCCESS
Exercise chosen:
6
4
2
3
0
Warm
Up
3
2
3
2
3
2
3
2
3
2
2
30
Minutes
Cool
Down
TOTAL:
Cool down (2)
DAILY EATING &
EXERCISE
JOURNALS
Intensity Levels
CARDIO
8
PUTTING YOUR
PLAN INTO
ACTION
10
Actual
Intensity
BUILDING YOUR
CUSTOMIZED
PLAN
1. Stair Climber
3. Treadmill
4. Rowing Machine
5. Stationary Bike
6. Recumbent Bike
7. Spinning
0
EXERCISE TO
BURN FAT
2. Leg Lift
Exercises chosen:
1.
2.
3.
Actual
Weight
YOU ARE WHAT
YOU EAT
Rest
(seconds)
Sets /
Reps
OVERCOMING
FITNESS MYTHS
Abs and Cardio Day
Exercises
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
30
EXERCISE
DESCRIPTIONS &
PHOTOS
Notes:
FUN, DELICIOUS,
HEALTHY RECIPES
75
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Time
Name: ________________________________________________ Date: ___________________
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Weight Training: Quads, Hamstrings,
E X E Calves
RCISE
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
76
GETTING TO KNOW
YOUR BODY
Workout #5 of 47
Page 88
2:56 PM
2/20/07
OVERCOMING
FITNESS MYTHS
YOU ARE WHAT
YOU EAT
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
77
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Page 89
Time
Name: ________________________________________________ Date: ___________________
Status
✔= Yes! Did it.
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Breakfast (meal 1):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 2):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Lunch (meal 3):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Snack (meal 4):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Dinner (meal 5):
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
Planning Session:
____________________________________________________________________________________________________________________
____________________________________________________________________________________________________________________
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Page 90
#6#of2 47
Journal Workout
Workout
of 47
Name: ______________________
Date: ______________
Start Time: __________________
Actual Time: ______________
Planned
Weight
ABS
Exercises
3 x 15
3 x 15
3 x 15
30
30
30
n/a
n/a
n/a
Planned
Minutes
Intensity
Level
Actual
Minutes
3
Warm up (2)
3
2
3
2
3
2
3
2
3
2
2
4
2
6
3
8
4
10
5
10
5
Notes:
4. Side Crunch
(pick one)
SUPPLEMENTING
FOR SUCCESS
9. Rollerblading
10. Jogging/Running
11. Walking/Jogging
12. Kick-Boxing
13. Jump Rope
14. Step Ups
Exercise chosen:
6
4
2
3
0
Warm
Up
3
2
3
2
3
2
3
2
3
2
2
30
Minutes
Cool
Down
TOTAL:
Cool down (2)
DAILY EATING &
EXERCISE
JOURNALS
Intensity Levels
CARDIO
8
PUTTING YOUR
PLAN INTO
ACTION
10
Actual
Intensity
BUILDING YOUR
CUSTOMIZED
PLAN
1. Stair Climber
3. Treadmill
4. Rowing Machine
5. Stationary Bike
6. Recumbent Bike
7. Spinning
0
EXERCISE TO
BURN FAT
2. Leg Lift
Exercises chosen:
1.
2.
3.
Actual
Weight
YOU ARE WHAT
YOU EAT
Rest
(seconds)
Sets /
Reps
OVERCOMING
FITNESS MYTHS
Abs and Cardio Day
Exercises
GETTING TO KNOW
YOUR BODY
LeanLean
System
Success
Plan
The
System
Worksheet
30
EXERCISE
DESCRIPTIONS &
PHOTOS
Notes:
FUN, DELICIOUS,
HEALTHY RECIPES
79
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Page 92
Day 56
Name: _____________________________________
Today’s Date: ______________
YOU ARE WHAT
YOU EAT
Please include your "current" pictures here:
photo here.
photo here.
Right thigh: ____________ Left thigh: ____________
Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________
Bodyfat %: ___________
Total progress made (subtract your final measurements from your beginning measurements)!:___________
EXERCISE
DESCRIPTIONS &
PHOTOS
Bodyweight/BMI: ___________ /________
DAILY EATING &
EXERCISE
JOURNALS
Hips:_____________
PUTTING YOUR
PLAN INTO
ACTION
BUILDING YOUR
CUSTOMIZED
PLAN
SUPPLEMENTING
FOR SUCCESS
Photo #2 (optional)
EXERCISE TO
BURN FAT
Photo #1
Waist: ____________
OVERCOMING
FITNESS MYTHS
FINAL CHECKPOINT
GETTING TO KNOW
YOUR BODY
__________________________________________________________________________________________
81
FUN, DELICIOUS,
HEALTHY RECIPES
__________________________________________________________________________________________
APPENDIX I
YOU ARE WHAT
YOU EAT
Chest
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
Hamstring
DAILY EATING &
EXERCISE
JOURNALS
Quad
EXERCISE
DESCRIPTIONS &
PHOTOS
Calf
SUPPLEMENTING
FOR SUCCESS
Abdomen
EXERCISE TO
BURN FAT
Trap
OVERCOMING
FITNESS MYTHS
Exercise Descriptions
and Photos
GETTING TO KNOW
YOUR BODY
Biceps
Back
Triceps
Shoulder
Page 94
2:57 PM
2/20/07
FUN, DELICIOUS,
HEALTHY RECIPES
2/20/07
2:57 PM
Page 95
EXERCISES | APPENDIX I
The Lean System Success Plan exercises are primarily a compilation of basic
yet very effective weight-training movements that are to be performed
according to your exercise worksheets. I will go through a review of these
exercises just to clarify what I am referring to by the various exercise titles.
CARDIO EXERCISES
Cardiovascular exercise can be performed either outside or
inside, depending on your preference. It’s really up to you.
When it comes to outside, cardio exercises that come to
mind are riding a bike, roller blading, running and/or sprinting,
and even trail hiking. These are all great fat-burning activities.
As for indoor cardio exercises, I usually stick to the “basics,”
like jumping rope, step ups on a bench, or boxing; however,
if you belong to a gym or fitness center that only has machines,
those work great too. Recumbent bikes, stationary bikes, treadmills, rowing machines, and elliptical trainers have become
very popular lately, and these are all fine to use.
Stairmaster
Stationary
When you perform any cardiovascular exercise, it’s best to
keep it to three days per week for just 30 minutes per session
Treadmill
following my Metabolic PEAK Cardio Solution™.
Try and do your cardiovascular exercise on non-weight
training days if you can. If you don’t have time on your nontraining days and would rather do cardio exercise on your
weight workout days, then please do it after your weighttraining session, not before (like so many people do!)
Performing your cardio exercise before you work out will
only deplete your body of the
essential glycogen (energy)
reserves it needs to train
intensely. Basically, you’ll be
Bike
exhausted before you train, and
you don’t want that to happen.
To begin, start with a three-minute warm up
at an intensity of two just to get your blood
moving. For the next three minutes, you’ll double your intensity, up to a four. But then for two
minutes, you’ll drop it again to your “warm up”
Boxing
intensity level (two). Then you’ll start working a
little harder and get up to a level six for three more minutes. But remember,
this is interval training, so after those three minutes, you’ll lower your intensity level to a three for two more minutes. Just continue to follow the chart,
which you’ll find on the “Cardio & Abs” exercise worksheet, until your 30
minutes of cardio have been completed. You’ll find the Metabolic PEAK
Cardio Solution to be fun and really effective at burning calories and bodyfat, faster than any other type of cardio you’ve tried or read about.
Jumping Rope
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GETTING TO KNOW
YOUR BODY
CHEST EXERCISES
F L AT D U M B B E L L B E N C H P R E S S
Alternate Lifts: • Barbell Bench Press • Cable Press • Smith Machine Bench Press • Machine Press
OVERCOMING
FITNESS MYTHS
The bench press is the king of
all upper body exercises. It primarily works the muscles of the chest,
but the shoulders and triceps are
also involved.
bells may touch, lightly, at the top, but don’t slam them together.
DUMBBELL BENCH PRESS (INCLINE OR DECLINE)
PUTTING YOUR
PLAN INTO
ACTION
MID-POINT
BUILDING YOUR
CUSTOMIZED
PLAN
START/FINISH
Lie back on a flat bench and
start with a dumbbell in each hand,
arms extended directly over your
shoulders with your palms facing
each other. With your elbows
slightly bent, slowly lower the
dumbbells out to the sides, stopping
when your upper arms are parallel
to the floor. Maintaining the slight
bend in your elbows, return to the
starting position by following the
same arc (sometimes characterized
as “hugging a barrel”). The dumb-
SUPPLEMENTING
FOR SUCCESS
F L AT D U M B B E L L F LY E
Alternate Lifts: • Cable Flye • Machine Flye
EXERCISE TO
BURN FAT
TIP: While you’re performing the exercise, try to keep your back flat on the bench, and do not lift your butt up
off the bench, as this will cause undue stress on the lower back.
YOU ARE WHAT
YOU EAT
To start, grab two dumbbells,
lie back so you’re flat on your back
on a bench, and position yourself
very securely with your feet flat on
the floor. Grip the dumbbells with
START/FINISH
MID-POINT
your hands directly over your
elbows with your arms bent at a 90-degree angle. To perform the exercise, simply push the weight up until your
arms are straight, directly over your shoulders or mid-chest area. Then, not too slowly but under control, lower
the weight back to the starting position.
Alternate Lifts: • Smith Machine Incline Press • Incline Cable Press • Plate-Loaded Press Machine (e.g., Hammer Strength)
DAILY EATING &
EXERCISE
JOURNALS
Incline and decline dumbbell
bench presses are fantastic exercises for not only building upper
(or lower) pectoral muscles but
increasing your maximum force on
the bench press.
FUN, DELICIOUS,
HEALTHY RECIPES
85
EXERCISE
DESCRIPTIONS &
PHOTOS
To perform this exercise, lie
back on an inclined or declined
bench with your two dumbbells as
you did on the flat dumbbell bench
START/FINISH
MID-POINT
press. Then simply drive the dumbbells up to a lockout position over the chest. It is a good idea to have a spotter on this exercise. Your spotter
should be holding his/her hands underneath your elbows and assisting only when necessary. Please note, the
weights listed on the protocol for dumbbell exercises are per dumbbell.
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Page 97
BICEPS EXERCISES
S E AT E D S I N G L E - A R M D U M B B E L L C U R L
Alternate Lifts: • Single-Arm Cable Curl
This exercise is performed in a seated position with or without back support.
The seated dumbbell curl is a very effective,
general biceps exercise. The alternating motion
allows more weight to be used.
Perform the exercise using dumbbells, curling
one arm up to a full contraction and lowering back
down, then performing the same motion with the
other arm. The required reps are per arm.
START/FINISH
TIP: While performing this exercise, try to avoid
swinging your arms and using any momentum to
carry the weight.
MID-POINT
INCLINE DUMBBELL CURL
Alternate Lifts: • Incline Cable Curl
This is a slight variation of the single-arm dumbbell curl (above) and is a fantastic biceps exercise. Take two
dumbbells, one in each hand, and sit on an incline bench, set at about a 60-degree angle. Hold the dumbbells
with your palms up throughout the movement. With your elbows slightly behind you, near your sides, curl the
dumbbells to the peak of contraction. Lower the weight slowly.
TIP: Don’t stop halfway down (when you’re in line with your body); get the maximum stretch on your biceps
by lowering the dumbbells all the way down, until your arms are almost straight, before coming back up.
S TA N D I N G D U M B B E L L C U R L
Alternate Lifts: • Standing Barbell Curl • Standing Cable Bar Curl
In the standing position, hold a dumbbell in each hand, with your arms hanging down by your sides, in
front of your hips, with your palms facing forward. Bend your arms, curling up both of the dumbbells at the same
time using minimal cheating, all the way up to
the shoulders.
TIP: While performing this exercise, try to keep
your upper body straight, and don’t bend forward (or backward) too much while lifting the
weight.
START/FINISH
86
MID-POINT
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Page 98
TRICEPS EXERCISES
CABLE PUSHDOWN
GETTING TO KNOW
YOUR BODY
Alternate Lifts: • Overhead High-Cable Triceps Extension • Overhead Close-Grip Dumbbell Extension
Lean slightly forward starting with your hands
at about mid-chest height before driving the
weight down until your arms are locked and
you’re really flexing the triceps. Then slowly,
under control, let the weight come back up until
your hands are at chest level. Keep the upper arm
still during the entire exercise.
YOU ARE WHAT
YOU EAT
TIP: While performing this exercise, try not to let
your hands come up past your chest. They should
be just above parallel to the floor, before you
attempt to push the weight back down.
EXERCISE TO
BURN FAT
MID-POINT
OVERCOMING
FITNESS MYTHS
START/FINISH
This exercise is performed in the standing position with a cable machine of some sort. You can
use a rope, a straight bar, or a V-shaped bar—
whichever you prefer. I use a rope on this exercise.
SUPPLEMENTING
FOR SUCCESS
KICKBACKS
Alternate Lifts: Stretch-Band Kickbacks
BUILDING YOUR
CUSTOMIZED
PLAN
Stand beside a flat
bench, and bend your
right knee and place it on
the bench. Lean forward
and place your right
hand on the bench. Pick
up a dumbbell with the
left hand.
DAILY EATING &
EXERCISE
JOURNALS
TIP: While performing this exercise, keep your back stationary and your eyes fixed on a spot or object slightly in
front of bench. (In other words, don’t turn your head to either side. Keep looking straight forward.)
PUTTING YOUR
PLAN INTO
ACTION
To start the exercise,
bend your elbow, holding
the dumbbell about even
MID-POINT
S TA RT / F I N I S H
with your chest. Then
“kick back” your arm until
your elbow is locked out and your arm is parallel with your body. Then slowly return to the starting position. Once
you have finished all of the reps for the left side of your body, switch position, so your left knee and arm are on the
bench, and your right arm is holding the dumbbell.
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
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Page 99
TRICEPS EXERCISES, cont.
BENCH DIPS
Alternate Lifts: • Close-Grip Bench Press • Close-Grip Bench Smith Machine Press • Upright Dips (on Parallel Bars)
This is a fantastic
exercise for building the
triceps. Sit down on a
bench and place your
hands, palms down, on
each side of your hips.
Straighten your legs until
they’re just slightly bent
in front of you. Then lift
your hips up and off the
bench, supporting your
body with your arms.
MID-POINT
Slowly bend your arms until they’re bent at a 90-degree angle, lowering your hips toward the ground. Then
press up, straightening your arms until your hips are again level with the bench.
TIP: While performing this exercise, be sure to keep your upper body straight, and don’t lean forward.
OVERHEAD CABLE TRICEPS EXTENSION
Alternate Lifts: • Lying Triceps Extension (EZ Curl Bar) • Overhead Dumbbell Extension • Lying Dumbbell Extension
This is a fantastic triceps exercise.
To begin, set up the
cable machine with a
rope. Standing with your
back toward the weight
stack, grasp one side of
the rope in each hand.
MID-POINT
Take one foot, and step
forward so you’re in a stable position.
Bend forward at the waist, and start with your elbows bent, with your hands just above your head. Drive the
weight forward until your arms reach the lockout position, with minimal elbow flare or motion of the upper arm.
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Page 100
BACK EXERCISES
ONE-ARM DUMBBELL ROW
C L O S E - G R I P L AT P U L L D O W N
PUTTING YOUR
PLAN INTO
ACTION
Alternate Lifts: • Close-Grip Pull-Up
DAILY EATING &
EXERCISE
JOURNALS
Grab a V-handle bar at a cable pulley station, and sit on the seat with your knees placed
under the support. Pull the bar down under
control until it touches the top of your chest.
Make sure the upper back does the work and
you’re not swaying back to involve your lower
back. Then slowly let the weight go back up,
extend the arms, and really feel your lat muscles get a full stretch.
START/FINISH
FUN, DELICIOUS,
HEALTHY RECIPES
89
MID-POINT
EXERCISE
DESCRIPTIONS &
PHOTOS
TIP: While performing this exercise, try to keep
your eyes positioned on the pulley or on the
ceiling. Also, try to keep your chest slightly
raised, especially when you bring the weight
down, to get a full contraction of your back
muscles.
BUILDING YOUR
CUSTOMIZED
PLAN
A slight variation of this exercise is to remove the bench and bend over at the waist, holding a dumbbell in
each hand, as if you are trying to touch the dumbbells to the ground. Then turn your hands slightly inward, so
the palms of your hands face backward, and pull both of the dumbbells upward, at the same time, toward your
upper abdomen area. Imagine you have a bar in your hands, trying to make a straight line across the dumbbells.
SUPPLEMENTING
FOR SUCCESS
TIP: Be cautious while performing this exercise, so as not to rotate your back and shoulders while lifting the
weight. Try to keep your back straight.
EXERCISE TO
BURN FAT
To start the exercise,
hold your arm straight
down, under your left
shoulder. Keeping your
arm close to your body,
MID-POINT
bend your elbow, lift the
weight until the upper
arm is parallel with the floor and the dumbbell is about even with your abs. Slowly lower the dumbbell toward
the ground. Once you have finished all of the reps for the left side of your body, switch position, so your left
knee and arm are on the bench, and your right arm is holding the dumbbell.
YOU ARE WHAT
YOU EAT
Stand beside a flat
bench, and bend your
right knee and place it on
the bench. Lean forward
and place your right
hand on the bench. Pick
up a dumbbell with the
left hand.
OVERCOMING
FITNESS MYTHS
Alternate Lifts: • Iso-Row Plate-Loaded Machine • Seated Cable Single-Arm Row • Bent-Over Dumbbell Row
GETTING TO KNOW
YOUR BODY
2/20/07
2:58 PM
Page 101
BACK EXERCISES, cont.
CLOSE-GRIP SEATED CABLE ROW
Alternate Lifts: • Iso-Row Plate-Loaded Machine
This back exercise is performed on a cable
machine, with the cable running parallel to the
floor.
Sit upright, with your abs held tightly, and pull
the bar to your abs as you slightly arch and contract your back muscles.
As you let the weight back to its starting position, control the negative portion of the lift, keeping tension on the back and shoulders. Stretch the
back, but do not bend at the waist. (In other words,
don't make your lower back do the work.)
START/FINISH
MID-POINT
WIDE-GRIP LAT PULLDOWN
Alternate Lifts: • Wide-Grip Pull-Up
This is a great exercise to
develop the outer back muscles.
Grab a long pull-down bar
with a wide overhand grip, and
sit on the seat with your knees
placed under the support. Pull
the bar down under control
until it almost touches the top
of your chest. Make sure the
upper back does the work and
you’re not swaying back to
MID-POINT
involve your lower back. Then
let the weight go back up slowly, extending the arms, and really feel your lats get a full stretch.
PULL-UP (CHIN-UP)
Cable pulley machines are commonly used in
place of pull-ups because of the ability to change
the resistance on the machines. Plus, many people
simply cannot do pull-ups adequately. But it is
worth the effort to practice until you can perform
this exercise using your bodyweight.
A variety of grips can be used, including wide,
parallel, narrow, and reverse grips. When doing
any pull-up exercise, always keep the head vertical
and your shoulders tight. Control your body during
the lowering motion.
START/FINISH
MID-POINT
TIP: Relaxing at the bottom, especially during wide
pulls, can cause serious damage to the shoulders.
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GETTING TO KNOW
YOUR BODY
SHOULDER EXERCISES
S E AT E D D U M B B E L L P R E S S
Alternate Lifts: • Seated Barbell Press • Seated Overhead Machine Press
OVERCOMING
FITNESS MYTHS
The shoulder press works the muscles of the
shoulders and upper back. This exercise can be
performed seated on a flat bench or on one with
a backrest. I prefer to use a backrest because it
keeps the stress off my lower back and focuses
my effort on the whole shoulder.
YOU ARE WHAT
YOU EAT
START/FINISH
MID-POINT
DAILY EATING &
EXERCISE
JOURNALS
TIP: Also, while performing this exercise, try to keep your eyes fixed in front of you. (It’s easy to drop your head
and look down, but this disrupts your form.)
PUTTING YOUR
PLAN INTO
ACTION
Try not to raise your upper body while doing this exercise; otherwise, it will put unneeded stress on your
lower back. The slower you go on this exercise, the better.
BUILDING YOUR
CUSTOMIZED
PLAN
First, with a dumbbell
in each hand, bend forward from your hips,
lowering your entire
upper body, so your back
is almost parallel to the
floor. Bring the dumbbells toward your feet,
near the floor, about
shoulder width apart.
Raise the dumbbells
straight out to the sides
MID-POINT
until your hands are
about the same height as
your shoulders, keeping a slight bend at the elbow. Hold the dumbbells in this position for a second, palms facing down, and then let them down slowly.
SUPPLEMENTING
FOR SUCCESS
R E V E R S E D U M B B E L L F LY E
Alternate Lifts: • Reverse Pec-Dec Flye • Reverse Cable Flye
EXERCISE TO
BURN FAT
Start with one dumbbell in each hand, with
the weights held at about shoulder height with
the palms facing forward. Press the weight up
overhead (both arms at the same time), continuing to keep the dumbbells directly over the
shoulders. (The dumbbells should not touch at
the top of the movement.) Then slowly lower the
weight to the starting position.
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
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LEGS (QUADS)
B A R B E L L S Q U AT
Alternate Lifts: • Smith Machine Squat • Simulated Squat Machine Press • Dumbbell Squat
The squat is one of the most productive exercises you can do. It is performed by positioning
a barbell at a spot just below the traps and above
the rear deltoids. It does not belong on your neck
or on top of your traps! Your feet should be positioned just outside shoulder width.
To perform the exercise, bend your knees and
carefully lower the hips down to a point where
the hip joint breaks parallel with the knee joint,
and then drive the weight back up to the standing position.
START/FINISH
When lifting heavy weights on this exercise,
I recommend having a competent spotter. Done
correctly and safely, the squat will not injure
your knees but will actually help prevent injury.
MID-POINT
TIP: While performing this exercise, it is important that you concentrate on keeping your head straight (slightly
up), your chest should be lifted up slightly, and your abs slightly contracted. Also, when lowering the weight,
don’t allow your upper body to lean too far forward, as this can cause undue stress on your lower back.
LEG EXTENSION
Alternate Lifts: • Reverse Leg Extension Machine
Leg extensions are great for getting definition in the quads (thighs), and particularly for
strengthening the area around the knees.
To begin, take a seat on a leg extension
machine and hook your legs underneath the
lever mechanism. Extend your legs until they’re
straight in front of you until locked out (getting
a complete contraction), but don’t allow yourself to lift off and cheat up the weight. Then
lower the weight slowly until your feet come to
under your knees and the thighs are fully
stretched out. Make sure you really focus on the
top, getting a tremendous peak contraction for
every repetition.
START/FINISH
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MID-POINT
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LEGS (QUADS), cont.
LEG PRESS
GETTING TO KNOW
YOUR BODY
Alternate Lifts: • Hack Squat • Simulated Leg Press Machine
MID-POINT
DUMBBELL LUNGES
SUPPLEMENTING
FOR SUCCESS
TIP: Be sure to keep your back flat to the bench, and slightly raise your chest, to ensure proper form and avoid
any potential injuries.
EXERCISE TO
BURN FAT
After getting firmly
situated in the leg press
machine, placing your feet about shoulder width apart (with your toes slightly pointed outward), the weight can
be slowly lowered to a point where the top of the thighs touch the abdominal area. Then the weight should be
pushed out to a point just before a full lockout position of your knees. Use a full range of motion on this exercise, or you won’t enjoy maximum (or even minimal) benefits.
BUILDING YOUR
CUSTOMIZED
PLAN
Alternate Lifts: • Barbell Lunges, Walking Lunges, Step-Ups
PUTTING YOUR
PLAN INTO
ACTION
With a dumbbell in each hand by your side,
step your feet so they’re about three feet apart,
with your front foot flat on the floor. Bend both
legs, lifting your back heel off the floor, until
your front leg is parallel with the floor and your
back leg is nearly touching the ground.
START/FINISH
MID-POINT
93
FUN, DELICIOUS,
HEALTHY RECIPES
TIP: While performing this exercise, try to avoid leaning forward as you lower your body, keeping your torso
upright and straight.
EXERCISE
DESCRIPTIONS &
PHOTOS
Or, you can alternate legs, such that you perform one repetition for one leg and then switch to perform
another rep with the other leg. Continue until you reach the desired number of repetitions on each leg.
Personally, I prefer alternating legs whenever I’m doing lunges.
DAILY EATING &
EXERCISE
JOURNALS
As you bend your legs, always think in
terms of 90-degree angles. That is, in the bottom
position, the thigh of your front leg will be at a
90-degree angle with your calf. And your hip
should be directly over the back knee, again
with your thigh at a 90-degree angle with your
calf.
Straighten your legs and repeat, doing the
prescribed number of reps for that leg before
switching so the opposite leg is in front. Then
repeat the exercise for that leg.
YOU ARE WHAT
YOU EAT
OVERCOMING
FITNESS MYTHS
This can be a productive leg exercise provided
you have access to a
good leg press. Some of
the older leg presses are
not well designed and
can place damaging
stresses on your joints.
Most of the popular 45degree angle sleds are
good.
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LEGS (HAMSTRINGS)
LEG CURL
Alternate Lifts: • Standing Leg Curl Machine
Staying flat on the
machine, curl your legs
up as far as possible,
until the hamstrings get a
peak contraction.
Release and lower the
weight under control
back to the starting position. Hold on to the handles or even the bench
itself to keep yourself
from coming up off the
bench. Leg curls should be done through the fullest range of motion possible.
MID-POINT
S T R A I G H T- L E G G E D D U M B B E L L D E A D L I F T
Alternate Lifts: • Bent-Legged Barbell Deadlift • Straight-Legged Smith Machine Deadlift
While this lift involves a lot of muscles, it is
an excellent exercise for developing the hamstrings. However, caution should be taken if you
have had any lower back injuries.
Grip the dumbbells shoulder width apart,
with your arms vertical. You may want to start by
doing these off the floor to limit your range of
motion. As you increase your flexibility, you can
do these off a block, platform, or a bench. Keep
your head up and your knees slightly bent.
(Don’t lock them out!) Pull slowly upward, keeping the dumbbells close to your legs all the way
up. If the dumbbells get away from your body, it
places too much stress on the back.
START/FINISH
MID-POINT
TIP: Never do less than six reps with this exercise, and always keep your form strict.
CALF EXERCISES
S TA N D I N G C A L F R A I S E S
Alternate Lifts: • Machine Calf Raises (Standing/Seated)
Well-defined calves are a sign of a welldeveloped, complete physique, but they don’t
come easy. One of the most effective ways to build
impressive calves is with standing calf raises.
Stand and place your toes on a block, with
your heels extended out into space with a dumbbell
in each hand. Lower your heels as far as possible
toward the floor. You should keep your knees somewhat bent throughout the exercise, so you work the
lower area of the calves as well as the upper, and
feel the calf muscles stretch completely. At the top
of the movement, drive up on your toes as far as
possible to get a great peak contraction.
START/FINISH
MID-POINT
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ABDOMINAL EXERCISES
SWISS BALL SIDE CRUNCHES
GETTING TO KNOW
YOUR BODY
Alternate Lifts: • Swiss Ball Crunches
CRUNCHES
EXERCISE TO
BURN FAT
CAUTION: Don’t put your hands behind your head. This leads to poor form and possible injury.
YOU ARE WHAT
YOU EAT
Visualize the rib cage being
drawn down and in toward the
pelvis when the abdominals contract
as you curl your left shoulder toward
MID-POINT
START/FINISH
your right knee, and then your right
shoulder to your left knee, alternating sides with each rep. Keep your head and neck stable. Both the contraction and the eccentric (i.e., lowering)
phase should be slow and precise.
OVERCOMING
FITNESS MYTHS
Lie back on a Swiss ball with
your feet flat and your body forming
a 45-degree angle with the ball.
Cross your hands and place them on
your upper chest.
Alternate Lifts: • Reverse Crunches
START/FINISH
MID-POINT
CAUTION: Don’t perform this exercise quickly;
excess momentum can cause you to lose proper
form and may lead to lower back injury.
FUN, DELICIOUS,
HEALTHY RECIPES
TIP: During all abdominal exercises, it is important that you breathe out during the concentric (i.e., flexing/extension) movement, and breathe in during the eccentric (i.e., relaxing) movement.
EXERCISE
DESCRIPTIONS &
PHOTOS
Slowly contract the abdominals, focusing on raising the legs up until they are perpendicular to the
floor. (Let the abs do the work.) Lower your legs
slowly to the starting position, maintaining constant
tension on the abs.
DAILY EATING &
EXERCISE
JOURNALS
Lie on your back on a flat or slightly inclined
bench, and grab the bench firmly with both hands.
Start with your legs slightly bent (but straight out), so
your thighs are about parallel to the floor and your
toes are pointed. Keep your knees and your feet close
together to reduce unnecessary motion.
PUTTING YOUR
PLAN INTO
ACTION
LEG LIFTS
Alternate Lifts: • Hanging Leg Raises
BUILDING YOUR
CUSTOMIZED
PLAN
Imagine pulling your belly button toward your spine, as you contract your abs. Focusing completely
on the abdominal muscles, roll your
upper body up and toward your hips,
just until your shoulders lift off the
START/FINISH
MID-POINT
mat or bench. While keeping your
abs tight, slowly lower your upper body until your shoulders are again flat on the bench or the mat.
SUPPLEMENTING
FOR SUCCESS
Lie flat on your back on an exercise mat or on a flat bench with your
arms crossed over your chest.
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EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
BUILDING YOUR
CUSTOMIZED
PLAN
PUTTING YOUR
PLAN INTO
ACTION
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
Raised in the South (in Virginia), Julia
learned traditional, home-style
cooking early on. Now, through
trial and error, she’s learned
how to slightly “alter” her
recipes to make them
healthier yet still retain all of
their flavor. She then teamed
up with her friend—and culinary specialist—Stella Juarez,
and they assembled step-by-step
recipes that even a clumsy cook like myself
could prepare. Plus, as you’ll soon find out,
these meals are so delightful, your entire
family can enjoy them while eating smart!
YOU ARE WHAT
YOU EAT
Eating can be fun. It should be delicious.
And, it doesn’t have to be all that complicated to prepare food either. I’ll admit,
though, I am not the world’s best chef. I
have, however, learned that preparing
healthy, balanced meals can be easy and
not take a lot of time. Other than cooking
egg-white omelets and oatmeal, opening
up a can of tuna, or barbequing chicken
on the grill, I’ve never been that great at
preparing gourmet meals. But that all
changed, about seven years ago, when I
met my wife, Julia.
OVERCOMING
FITNESS MYTHS
Fun, Delicious,
Healthy Recipes
GETTING TO KNOW
YOUR BODY
APPENDIX II
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Page 109
RECIPES | APPENDIX II
Beef & Buffalo
F U N , D E L I C I O U S , H E A LT H Y R E C I P E S
Grilled London Broil
Served with Green Beans and Sweet Potato (4 servings)
Meat Ingredients
1 small to medium London broil
salt and pepper
Sweet Potato Ingredients
4 small sweet potatoes
Butter Buds
cinnamon
salt and pepper
Directions
Heat grill to medium heat or preheat oven to broil. Season
meat with salt and pepper (or other preferred seasoning) by
rubbing seasoning into meat lightly with your fingertips. Make
sure you cover both sides. Grill for 12 to 18 minutes, depending on the thickness of the meat. Or broil for 11 to 17 minutes,
again depending on the thickness.
Directions
Bake sweet potatoes in oven or on grill for 45 minutes or until
tender when pierced with fork. Add Butter Buds, cinnamon,
and salt and pepper to taste.
Nutrition Info (per serving)
Calories — 264
Carbohydrates — 21 grams
Protein — 20 grams
Fat — 9 grams
Green Bean Ingredients:
1/4 teaspoon minced garlic
1/4 teaspoon light oil
2 cups green beans (cleaned and snipped)
salt and pepper
Directions
In a nonstick skillet, add minced garlic to light oil. Sauté for
two minutes. Turn heat to high and sear beans until bright
green. Salt and pepper to taste.
Blackened Buffalo Pitas
Served with Strawberry, Spinach, and Apple Salad (4 servings)
Buffalo Ingredients
1 pound ground buffalo (made into 4 patties)
2 tablespoons blackening seasoning
2 whole-wheat pitas (cut into halves)
Directions
Combine all salad ingredients in a large bowl. In a separate
bowl, mix together applesauce, sour cream, cinnamon, and
salt and pepper. Pour dressing over salad and toss well. Keep
salad chilled until ready to serve.
Directions
Preheat grill to medium heat or heat a nonstick skillet. Coat
each side of burger with blackening seasoning. Grill patties
until they reach desired temperature.
Nutritional Info (per serving)
Calories — 324
Fat — 4.5 grams
Salad Ingredients
2 cups baby spinach
1 apple (cleaned and sliced)
1 cup strawberries (cleaned and sliced)
1 small orange bell pepper (cleaned and sliced)
Dressing for Salad
1/2 cup applesauce
1/4 cup fat-free sour cream
1/4 teaspoon cinnamon
salt and pepper to taste
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Beef & Buffalo
Brick House Beef Kabobs (4 servings)
Modifications
Pineapple chunks, cherry tomatoes, eggplant, corn, or squash
are also terrific vegetables to skewer onto kabobs.
Marinade
1/2 cup reduced-sodium soy sauce
1 tablespoon white wine or red wine vinegar
1/2 teaspoon ground ginger
3 cloves of garlic, finely chopped
3 ounces light beer
1 tablespoon onion powder
EXERCISE TO
BURN FAT
Calories — 183
Protein — 27.1 grams
Fat — 3.4 grams
Fiber — 2.5 grams
YOU ARE WHAT
YOU EAT
Ingredients
1 pound top round, cut in 1-inch cubes
1 large onion, cut in chunks
1 small red bell pepper, cubed
1 small green bell pepper, cubed
8 whole mushrooms
4-8 skewers (soak wooden skewers overnight)
OVERCOMING
FITNESS MYTHS
Directions
Mix marinade ingredients in a glass bowl; set aside. Prick meat
chunks with fork and soak in marinade overnight if possible.
Place alternating pieces of meat and vegetables on the skewer
sticks. Grill to desired temperature (ensuring the meat is
cooked through) and serve.
Here’s a delicious way to get the protein blocks you’ll need to
preserve muscle tone and lose fat. These kabobs can be grilled
on an indoor electric grill too. Be sure to turn them so all sides
cook evenly.
GETTING TO KNOW
YOUR BODY
SUPPLEMENTING
FOR SUCCESS
These meat and potato packets are similar in taste to a pot roast
but are much more convenient. These pot roast packets are
easily prepared by those with limited kitchen skills.
Tip: You can purchase foil packets in several sizes at the grocery store for use in packet meals of all sizes. Try using them
for chicken and shrimp dishes or for mixed vegetable side
dishes too.
Calories — 250
Carbohydrates — 27.4 grams
Fat — 3.3 grams
Fiber — 3.9 grams
PUTTING YOUR
PLAN INTO
ACTION
Ingredients
1 pound top round cut into 1-inch cubes
1 large baking potato (or sweet potato), cut into chunks
1 medium yellow onion, chopped
1 green bell pepper, sliced into rings
3/4 cup sliced carrots
seasoning of choice (e.g., salt-free steak seasoning or salt and
pepper)
BUILDING YOUR
CUSTOMIZED
PLAN
Wisconsin Pot Roast Packets (4 servings)
DAILY EATING &
EXERCISE
JOURNALS
EXERCISE
DESCRIPTIONS &
PHOTOS
Directions
Preheat oven to 350 degrees. Lay out large pieces of aluminum
foil and place equal amount of all ingredients on one side of
foil. Fold foil inward at all seams to form a packet, allowing foil
to tent slightly on top to allow room for steam. Pinch all edges
closed. You do not need to add liquid. Bake packets on cookie
sheet or in shallow baking dish for 45 minutes.
FUN, DELICIOUS,
HEALTHY RECIPES
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Beef & Buffalo
Sweet Cayenne Pepper Beef Fillet
Served with Wild Rice, Mixed Vegetables, and Marinara (4 servings)
Fillet Ingredients
1 teaspoon cayenne pepper
1 teaspoon brown sugar
1 teaspoon coarse salt
1 teaspoon freshly ground black pepper
4 three-ounce fillets
wild rice
Vegetable Ingredients
1 cup water
1 large squash (cleaned and sliced)
1 large zucchini (cleaned and sliced)
1 medium onion (cleaned and sliced)
1 cup marinara sauce
Directions
In a steamer or shallow skillet, add one cup of water. Cook
vegetables until desired tenderness is reached (three to five
minutes). In a separate bowl, combine cooked vegetables with
your favorite marinara sauce.
Directions
Preheat grill to medium heat or preheat oven to broil. In a
small bowl, mix together cayenne pepper, brown sugar, salt,
and black pepper. Rub each side of fillet with seasonings. Then
grill fillet for 13 to 15 minutes or to desired temperature or
broil 13 to 16 minutes or to desired temperature.
Calories — 398.5
Fat — 15 grams
Prepare wild rice according to label instructions.
Basic Methods for Cooking Lean with Beef
Try some of these tried-and-true methods for reducing the amount of fat and calories in prepared beef dishes:
BRAISE
Braising is a method of producing very tender beef. It’s similar to making a stew, except only the bottom 1/3 or so of the meat rests
in liquid. The remainder of the meat cooks with steam from the liquid. Any liquid that remains from cooking a braised dish can
be used to make a sauce to drizzle over the meat.
To braise beef: Brown both sides at a high temperature, place it in a roasting pan filled 1/3 to 1/2 with water and vegetables,
and cook at 300 degrees until the meat pulls apart (usually within about three hours).
Suggested Cuts for Braising: top round, eye of round, sirloin tip round roast, flank steak
STEW
Stewing is a method of cooking beef by immersing it completely in liquid. The liquid becomes part of the “soup.” Unlike a roast,
stew meat should be cut into small chunks before cooking.
To stew beef: Cut beef into cubes and brown it at high heat (some like to dust it in flour, but you can skip that step) in a very tiny
amount of olive oil. Add meat and vegetables to a large soup pot and cover halfway with water. The remaining liquid can be broth,
canned tomatoes, wine, or a combination of all three. Simmer it (do not boil) until cooked, or cook in a crock-pot set at low while
you’re out or just busy for the day. Add herbs toward the last hour of cooking for even more flavor.
Suggested Cuts for Stewing: top round roast, eye of round roast, sirloin tip round roast
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Beef & Buffalo
Basic Methods for Cooking Lean with Beef (continued)
Suggested Cuts for Roasting: top round roast, rump roast (sirloin top butt roast), rib or rib eye roast, tenderloin roast
GRILL
Grilling is a method of cooking beef over an open flame or with an intense heat source. Often meat is rubbed with spices or marinades before grilling. Steaks should be 1 to 1 1/2 inches thick and fillets up to two inches thick.
BROIL
Broiled meat is cooked at a very high temperature (500 degrees F). At such high temperatures, it cooks very fast, so you must watch
your meat closely until you have a handle on broiling (to avoid eating charcoal!).
Suggested Cuts for Broiling: New York strip, rib eye steak, London broil, sirloin steak/top butt, steak tenderloin
To stir fry: Use a nonstick wok or pan sprayed with nonstick cooking spray and use the natural fat of the meat, apple juice, lowsodium/nonfat broth, liquid aminos, or cooking spray to cook meat. Add vegetables after meat has cooked.
DAILY EATING &
EXERCISE
JOURNALS
Suggested Cuts for Stir Frying: tenderloin, flank steak (most popular), rib eye, top or eye of round strip steak (cut thin), sirloin
top butt
PUTTING YOUR
PLAN INTO
ACTION
STIR “FRYING”
Stir-fried meats are typically cooked in oil, but oil is not necessary. All you really need is a little moisture to prevent the meat from
sticking until it is cooked.
BUILDING YOUR
CUSTOMIZED
PLAN
To broil beef: Set rack three to four inches from top heat coils for meats up to 1 1/2-inches thick and four to five inches away for
cuts up to 2 1/2 inches thick. Set oven temperature to “broil” (500 degrees F). Meat should be placed on a rack and turned when
the first side has browned. It will take less time for the second side to brown.
SUPPLEMENTING
FOR SUCCESS
Suggested Cuts for Grilling: rib eye steak, 92% to 96% extra lean ground beef, flank steak, steak tenderloin, tenderloin fillet, New
York strip, London broil, sirloin steak/top butt
EXERCISE TO
BURN FAT
To grill beef: If you are grilling outdoors, your charcoal should be ash gray, and you should only be able to hold your hand over
the grill for three or four seconds. The thickest pieces of meats should be placed at the coolest section of the grill because they will
need longer to cook. Cook to desired doneness.
YOU ARE WHAT
YOU EAT
To roast beef: Set the meat on a rack inside a pan to ensure it cooks evenly. It should be basted occasionally with broth or its
own juices. (Basting with plain water will dry it out.) Cook times will vary according to how well done you prefer your meat
and if you’ve used specially labeled “lean” or “light” beef, which takes 1/3 less time to cook than regular meats. Follow the
instructions in the recipes or your manufacturer’s instructions for best results.
OVERCOMING
FITNESS MYTHS
ROASTING
Roasting beef means cooking a whole slab of beef “dry” in the oven.
GETTING TO KNOW
YOUR BODY
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
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Chi c ke n & Tu r k e y
Turkey Triano (4 servings)
Now you have something other than turkey sandwiches to
make with Thanksgiving leftovers! This is a lean, lightlybreaded turkey just right for chicken parmesan or chicken-fried
steak aficionados. The turkey cutlets are served with a wonderful white wine and cream sauce, fresh mushrooms, and
diced roma tomatoes.
Directions
Preheat oven to 375 degrees. Combine flour, ground pepper,
and half of the parsley in a medium bowl and mix well. Dip
turkey cutlets in egg whites and then dip each side in the dry
mixture until well coated. Spray both sides with nonstick cooking spray and bake cutlets for about 20 to 30 minutes or until
coating is crisp and juices run clear. (Cooking time will vary;
slices won’t take as long.) While the turkey is cooking, heat a
sauce pan or large skillet over medium-high heat. Bring white
wine and onions to a simmer; add soup and remaining parsley. Reduce heat and cover. Allow sauce to simmer while
turkey cooks. Serve turkey on a serving platter with sauce
poured over the top. Garnish with tomato and mushroom
slices.
Ingredients
4 tablespoons whole-wheat flour
1/4 teaspoon fresh ground pepper
2 tablespoons fresh parsley (or 1 teaspoon dried)
1 pound boneless turkey breast cutlets or slices
2 egg whites, beaten
1/2 cup white table wine
2 tablespoons onions, diced finely
1 can reduced-sodium, low-fat cream of mushroom soup
1/2 cup roma tomatoes, seeded and chopped
1/2 cup fresh mushrooms, sliced
Tip: Leftover cooked turkey can be stored in the refrigerator
for three to four days. If wrapped well, it can be stored in the
freezer for up to four months.
Calories — 224
Fat — 3.3 grams
Fiber — 2.8 grams
Stewed Curry Chicken
Served over Mushroom Couscous with Steamed Broccoli (4 servings)
Chicken Ingredients
1 carrot (diced—about 1/2 cup)
2 shallots (diced)
4 boneless, skinless chicken breasts
1 cup water
2 tablespoons curry powder
couscous
1 cup mushroom of your choice (cleaned and diced)
Prepare couscous according to directions on the label, and
add diced mushroom when recipe is five minutes from being
done. Top with chicken and vegetable mixture.
Broccoli Ingredients
1 cup water
1 bunch broccoli
Directions
In a shallow skillet, bring 1 cup water to a boil. Add broccoli.
Reduce heat, cover, and steam for three minutes.
Directions
In a large skillet, add enough oil to lightly coat the pan (remove
any excess). Add carrots and shallots and sauté them for three
minutes. Remove the vegetables from the pan and set aside.
Add chicken to the hot skillet and cook over medium heat for
about 20 minutes until chicken is cooked through. Return the
vegetables to the skillet. Add water and curry powder and simmer on low heat for 10 minutes. Salt and pepper to taste.
Calories — 342
Fat — 4 grams
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Chi c ke n & Tu r k e y
Roasted Garlic Cornish Game Hens
GETTING TO KNOW
YOUR BODY
Served with Fat-Free Sour Cream Potatoes & Butter Head Lettuce Salad (2 servings)
Directions
Boil potatoes in water until tender when pierced with fork.
Remove from water. Then combine potatoes, milk, sour
cream, salt, pepper, and butter substitute (two to three tablespoons). Mix together with a mixer until smooth and fluffy.
Salad Ingredients
small head butter head lettuce (cleaned and pulled apart)
1 medium carrot (cleaned and chopped)
1 small tomato (cut into small pieces)
1 cucumber (sliced)
1 small red onion (sliced)
rice wine vinegar or lemon wedge as dressing
Directions
Combine all ingredients, toss, and serve.
While this Guide provides a wealth of easy-to-prepare dishes, there are times when even chopping up vegetables is too time consuming. These suggestions make preparation a snap and do not call for any special ingredients. Just pull out your chicken, trim the
fat, and add any of the below:
• Italian: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes
• Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken
• Vinaigrette: Use a tablespoon of Balsamic vinegar or Balsamic dressing per four-ounce portion of chicken
• Spicy Tex-Mex: Use prepared salsa or chili powder
DAILY EATING &
EXERCISE
JOURNALS
• Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the
chicken
PUTTING YOUR
PLAN INTO
ACTION
• Tabasco: Tabasco sauce, garlic powder, onion powder, and black pepper
BUILDING YOUR
CUSTOMIZED
PLAN
Every Day Chicken Picks
SUPPLEMENTING
FOR SUCCESS
Calories — 400
Fat — 9 grams
EXERCISE TO
BURN FAT
Potato Ingredients
3 medium white russet potatoes (clean well but leave the skin
on)
1/4 cup skim milk
salt and pepper
Butter Buds or Molly McButter
YOU ARE WHAT
YOU EAT
Directions
Preheat oven to 375 degrees. Rub inside of hen with 2 cloves
of garlic and salt and pepper. Then salt and pepper to the outside of the hen. Bake at 375 degrees for 50 to 60
minutes or until juice runs clear when hen is pierced.
OVERCOMING
FITNESS MYTHS
Hen Ingredients
2 Cornish game hens
2 roasted garlic cloves
salt and pepper
• Garlic-Pepper: Crushed garlic, garlic powder, or minced garlic (from a jar) and fresh ground pepper
FUN, DELICIOUS,
HEALTHY RECIPES
103
EXERCISE
DESCRIPTIONS &
PHOTOS
• Lemon-Rosemary: Lemon juice, rosemary, and a bit of garlic powder
2/20/07
3:00 PM
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Fish & Seafood
Tuna Steaks with Lite Wasabi Mayonnaise
Served with Sautéed Spinach and Acorn Squash (4 servings)
Tuna Ingredients
4 three-ounce tuna steaks
light oil
1 tablespoon sesame seeds
3 cups spinach (cleaned and chopped)
Directions
In a nonstick skillet, add minced garlic to oil. Sauté for two
minutes. Add spinach and sauté together until spinach is
slightly wilted. Salt and pepper to taste.
Directions
Preheat grill to medium heat or oven to broil. Lightly coat each
side of tuna steak with light oil. Mix sesame seeds, salt, and
pepper and gently rub into the steaks. Grill tuna for approximately 15 to 20 minutes or until desired temperature is
reached. Or broil 15 to 20 minutes, again until desired temperature is reached.
Squash Ingredients
2 medium acorn squash (cut in half with seeds removed)
Butter Buds
cinnamon
Splenda (or preferred sugar substitute)
Wasabi Mayo Ingredients:
1/2 cup fat-free mayonnaise
2 teaspoons Wasabi paste (in the tube)
1/4 teaspoon sesame seed oil
Directions
Prepare squash in shallow pan with water covering the bottom
of the pan (1/2 inch). Cook for 40 to 45 minutes or until tender. Cut skin away from squash. Season with Butter Buds,
Splenda, and cinnamon.
Directions
In a small bowl, combine mayonnaise, Wasabi paste, and
sesame seed oil. Mix well.
Calories — 217
Fat — 7 grams
Spinach Ingredients
1/4 teaspoon minced garlic
1/4 teaspoon light oil
Salmon with Spicy Sweet Sauce
Served with Basmati Rice and Blanched Asparagus (4 servings)
Salmon Ingredients
4 three-ounce pieces of pink salmon
spray oil
4 sheets aluminum foil
1 teaspoon sesame oil
2 tablespoons rice vinegar
Directions
Bring water and salt to a boil, add rice, and reduce heat.
Simmer for 20 minutes or until rice is tender and fluffy.
Asparagus Ingredients
1 cup water
1 bunch of asparagus
Directions
Preheat grill to medium heat or oven to 375 degrees. Lightly
coat the bottom side of the fish with oil and place it on an aluminum sheet. In a separate bowl, mix sesame oil and rice vinegar. Using a basting brush, heavily coat top of fish with the oil
and vinegar mixture. Grill or bake fish approximately 15 to 20
minutes, depending on how well done you like your fish.
Directions
In a shallow skillet, bring two cups of water to a boil, add
asparagus, and cover. Blanch for three minutes. Immerse
asparagus in ice water.
Calories — 336
Fat — 8 grams
Tip: For every two-inch thickness of fish, cook for 10 minutes.
Basmati Rice Ingredients
2 cups water
pinch of salt
1 cup basmati rice
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Fish & Seafood
Grilled Teriyaki Salmon (4 servings)
for a few minutes to allow it to reduce and thicken. Grill or
bake salmon for five to seven minutes per side, grilling with the
skin side up first (if fillet has skin). Be sure to lay a small piece
of foil down on the grilling surface if you’re grilling outdoors.
Serve salmon with a spoonful of hot teriyaki glaze drizzled
over the top.
Calories — 214.75
Fat — 7.25 grams
Fiber — trace
EXERCISE TO
BURN FAT
SUPPLEMENTING
FOR SUCCESS
Directions
Combine soy, garlic, juice, bourbon, and ginger in a small
bowl and whisk together. Marinate salmon in mixture for at
least 20 minutes, overnight if possible. Reserve leftover marinade for glazing. While the fish is marinating, prepare the rice
or a salad side dish if desired. Stir in sesame seeds and green
onions and cook over very low heat until just before ready to
serve the salmon. Just before serving, bring marinade to a boil
Tips: No juice? The brown sugar or honey traditionally
added to teriyaki for sweetness has been replaced by the
natural sweetness of apple juice. The light acidic nature of
the apple juice doubles as a tenderizing agent as well.
However, you can replace the apple juice with equal
amounts of bourbon and reduced-sodium soy and two packets of artificial sweetener if you prefer.
YOU ARE WHAT
YOU EAT
Ingredients
1 1/2 teaspoon crushed garlic (about 3 cloves)
3 tablespoons apple juice
3 tablespoons Kentucky bourbon (may substitute with lemon
juice)
1/4 teaspoon ground ginger
1 pound salmon fillets
1 teaspoon sesame seeds (optional)
3 tablespoons green onions, chopped
OVERCOMING
FITNESS MYTHS
Sometimes it’s the simplest dish that can win a life over to
healthier eating. Indulge yourself with a special treat by allowing this teriyaki salmon dish to marinate overnight and toasting
the sesame seeds in a pan prior to adding to the teriyaki.
GETTING TO KNOW
YOUR BODY
Served with Long-Grain Brown Rice and Seasoned Steamed Broccoli (4 servings)
Directions
Bring water and salt to a boil, and add rice. Cover and simmer
for 25 minutes. Rice is done when tender and fluffy.
Steamed Broccoli Ingredients
1 cup water
1 bunch of broccoli
Directions
In a shallow skillet, add one cup water and bring to a boil. Add
broccoli, cover, and cook for three minutes or until broccoli
reaches desired tenderness.
Long-Grain Brown Rice Ingredients
2 cups water
pinch of salt
1 cup rice
FUN, DELICIOUS,
HEALTHY RECIPES
105
EXERCISE
DESCRIPTIONS &
PHOTOS
Calories — 299
Fat — 6.3 grams
Tip: For every 2-inch thickness of fish, cook for 10 minutes.
DAILY EATING &
EXERCISE
JOURNALS
Directions
Preheat grill to medium heat or oven to 500 degrees.
Lightly brush the bottom side of the fish with light olive oil.
Place fish on the aluminum foil and pile all other ingredients
on top. Wrap the fish and grill or bake approximately
20 minutes.
PUTTING YOUR
PLAN INTO
ACTION
Fish Ingredients
4 three-ounce sea bass steaks
1 teaspoon light olive oil
4 sheets aluminum foil
1 shallot (chopped)
2 tablespoons pickled ginger (drained and chopped)
1 tablespoon lite soy sauce
BUILDING YOUR
CUSTOMIZED
PLAN
Sea Bass With Ginger, Shallots, & Lite Soy Sauce
2/20/07
3:00 PM
Page 117
Fish & Seafood
Fresh Shrimp and Broccoli (4 servings)
Don’t order out when you can prepare your stir-fry dishes at home! (4 servings)
Ingredients
1 1/2 teaspoons minced garlic (about 3 cloves)
1/2 cup reduced-sodium chicken broth
1 pound medium shrimp, peeled and de-veined
1/2 cup onion, sliced
2 cups broccoli, chopped
3/4 cup snow peas, fresh or frozen and thawed
Tip: Try adding drained, canned water chestnuts, bamboo
shoots, or bean sprouts to this dish.
Calories — 153
Fat — 2.3 grams
Fiber — 23 grams
Directions
Sauté garlic in broth for one minute. Add shrimp and vegetables and continue simmering until shrimp is white, broccoli
has softened, and onions are translucent.
It’s Tuna Time!
Tuna has long been a favorite protein source for muscle builders, dieters, and athletes. It’s cheap, fast, portable, and pre-portioned
in convenient sizes. The fact is, it is a great source of protein and omega-3 essential fats, and it even makes a great snack. Solid
white albacore can taste great all by itself if it fits your budget. If not, here are a few “straight outta the can” recipes you can use
to bring a little life to your next can of chunk tuna or even canned chicken. For variety, salmon may be used in these simple combinations.
• Lemon-Pepper Tuna: Lemon juice and fresh ground pepper or sprinkle with lemon-pepper seasoning
• Balsamic Tuna: Balsamic vinegar and fresh ground pepper
• Mustard-Dill Tuna: Dill, one tablespoon mustard, and chopped celery
• Southwest Tuna: One tablespoon nonfat mayo, 1/4 of an Anaheim green chile, black pepper
• Honey-Mustard Tuna: One to two tablespoons honey mustard
• Tuna Fried Rice: Sauté cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with
butter flavored nonstick spray. Mix in tuna and serve.
• Tuna-Stuffed Tomato: Mix one tablespoon nonfat mayo, pepper, and tuna and stuff inside a tomato. Top tomato with
a slice of mozzarella cheese and bake in a toaster oven until the cheese melts.
• Old El Paso Tuna: One heaping tablespoon of salsa or one tablespoon of chopped green chile peppers
• Tuna Italiano: One tablespoon Italian dressing or olive oil vinaigrette, fresh ground pepper
• Tuna Piccata: One teaspoon capers, lemon juice, 1/2 teaspoon parsley, fresh ground pepper
• All-American Tuna: One tablespoon fat-free mayo, one chopped pickle, 1/2 stalk chopped celery or onion
• Texas Tuna: One tablespoon BBQ sauce
• Tuna Melt: One tablespoon fat-free mayo, one ounce cheese melted on top
• Tuna Parmesan: Mix in one tablespoon catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a
crushed cracker, top with one ounce low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.
• No-Time Tuna: One fork, one glass of water, one can o’ tuna
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Ve g e t a ri a n
Penne with Tofu
GETTING TO KNOW
YOUR BODY
Served with Fresh Spinach and Sun-Dried Tomatoes (4 servings)
Calories — 184
Fat — 5.5 grams
YOU ARE WHAT
YOU EAT
Directions
Bring water to a brisk boil. Add pasta and cook until tender
(about eight minutes). Drain and cool pasta. At the same time,
cook tofu in a nonstick skillet with 1/4 teaspoon of olive oil.
Add salt and pepper (or other preferred seasoning) to taste.
Cook until tofu is brown and crispy (about 8 to 10 minutes).
Chop fresh spinach and sun-dried tomatoes. Then combine all
ingredients.
OVERCOMING
FITNESS MYTHS
Ingredients
1 cup penne pasta
3 ounces firm tofu, drained (gently squeeze out all moisture
with a paper towel)
1/4 teaspoon olive oil
1 cup fresh spinach (cleaned and chopped)
1 teaspoon sun-dried tomatoes (in olive oil)
EXERCISE TO
BURN FAT
Grilled Tofu and Veggie Pita Sandwich (4 servings)
Directions
Preheat grill or skillet to medium heat. In a plastic bag, combine all ingredients, except pitas. Shake well to make sure
everything is seasoned well. Pour the contents of the bag into
the hot skillet. Cook for 15 minutes or until crispy and brown.
Spoon into pita bread and serve.
BUILDING YOUR
CUSTOMIZED
PLAN
Calories — 265
Fat — 4.08 grams
SUPPLEMENTING
FOR SUCCESS
Ingredients
12 ounces firm tofu (cut into strips)
1/4 teaspoon olive oil
1 yellow squash (cleaned and sliced)
1 zucchini (cleaned and sliced)
1 yellow onion (cleaned and sliced)
1 tomato (cleaned and sliced)
1 teaspoon garlic salt and pepper to taste
2 whole-wheat pitas (cut into halves)
PUTTING YOUR
PLAN INTO
ACTION
Calories — 275
Fat — 2.25 grams
Fiber — 11.25 grams
FUN, DELICIOUS,
HEALTHY RECIPES
107
Directions
In a medium-sized bowl, combine all ingredients. For best
results, place in refrigerator for about two hours, so the flavors
combine. (This dish keeps well if the container is sealed
tightly.)
EXERCISE
DESCRIPTIONS &
PHOTOS
Ingredients
1 can chickpeas (a.k.a. garbanzo beans), drained and rinsed
1 can kidney beans, drained and rinsed
1 small onion (diced)
1 tomato (diced)
1 zucchini (diced)
1/4 cup green olives (diced)
fresh chopped parsley
fresh chopped oregano
DAILY EATING &
EXERCISE
JOURNALS
Chickpea Salad with All the Extras (4 servings)
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Ve g e t a ri a n —
Steamed Broccoli with Lemon and Garlic (8 servings)
(Salad—Vegetable)
Fresh broccoli was not eaten in my home when I was a child.
When I started to eat healthy, I made an adult decision to try
it… without cheese sauce. I had a dish similar to this in a
restaurant and was disappointed to discover I’d missed out on
23 years of eating this amazing vegetable. It’s since become a
favorite.
Modifications
You can pan toast the sesame seeds for a tasty flavor addition.
Try toasting a cup to store in the cupboard for several months
of use.
Tip: If you could eat only a single vegetable, broccoli would
be a wise choice. Just a single 25-calorie cup of broccoli is
loaded with almost three grams of fiber, 137% of the minimum daily Vitamin C requirements, and a little calcium!
Ingredients
5 cups fresh broccoli, cut
2 lemons, cut into wedges
3 cloves minced garlic (or 2 teaspoons of water-packed
minced garlic)
1 teaspoon toasted sesame seeds (optional)
fresh ground pepper to taste
Calories — 166
Fat — 3.4 grams
Fiber — 1.25 grams
Directions
Steam or microwave broccoli a few minutes before mealtime.
Squeeze lemon juice over broccoli, add garlic, and toss.
Sprinkle with sesame seeds if desired.
Fresh Salad 101
Selecting greens:
Iceberg lettuce contains little nutritional value because it consists of mainly water. Select greens that are dark and leafy, like
green leaf, red leaf, romaine, or mixed baby greens for your salads instead. Leafy greens offer valuable fiber, which many of
our diets are lacking.
Storing greens:
Make a big base salad to use all week. When you get home from the store, wash, dry, and tear the leaves. Place a damp
paper towel on top of the greens and store them in a covered bowl so they will stay fresh. Use this as a base and add various
items to it as you desire and your schedule permits.
Make a meal:
Add cooked chicken, tuna, beef, egg whites, favorite vegetables, lean ground beef and salsa, leftover fajitas, or other items to
your green salad base throughout the week for an easy meal.
Best dressed:
Heaviness can overtake a great meal when the greens are drenched in ranch dressing. You can easily make your own olive
oil and vinegar dressing or even a vinaigrette.
To make basic vinaigrette:
Whisk one tablespoon Dijon mustard, one-half tablespoon olive oil, and three tablespoons Balsamic vinegar and season to
taste with pepper.
To make flavored vinaigrette:
Simply substitute different types of vinegars or add herbs to the basic recipe. Red wine and raspberry vinegars, finely minced
garlic or shallots, basil, rosemary, thyme, or oregano are just a few options you can try in your own vinaigrette.
108
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Sa l a d s, Si d e s , S n a c k s , & S a u c e s
Protein Nutrition Bar (Healthy Snacks) (10 servings)
Bake until edges are crisp and browned. Cut into 10 bars and
store in an airtight container or freeze. *If you find you want a
moister consistency, add a little more applesauce to the recipe.
Tip: Did you know you can replace the oil in a recipe with
an equal measure of applesauce? Applesauce will add the
same moisture but not the added fat or calories, and it won’t
alter the flavor.
SUPPLEMENTING
FOR SUCCESS
Directions
Preheat oven to 325 degrees. Mix all dry ingredients in bowl
and blend well. In separate bowl, combine egg whites, orange
juice, applesauce, vanilla, and sugar-free syrup. Blend well.
Stir liquids into dry ingredients until mixed. The consistency
will be thick and similar to cookie dough. Spread batter on
baking sheet coated with nonstick spray, or use a 9x12 baking
dish if you want a thicker bar.
EXERCISE TO
BURN FAT
Calories — 140
Fat — .5 grams
Fiber — 4 grams
**The brand of protein used in this recipe contains 200
calories, 4 grams carbs, 44 grams protein, 2 grams fat, and 2
grams fiber per serving.
YOU ARE WHAT
YOU EAT
Ingredients
3 1/2 cups quick oats
1 1/2 cups powdered nonfat milk
4 scoops chocolate protein powder**
2 egg whites, beaten
1/4 cup orange juice
1/4 cup natural applesauce*
1 teaspoon vanilla
1 cup sugar-free pancake syrup
OVERCOMING
FITNESS MYTHS
A nice snack at a mere fraction of the cost of packaged protein
bars and none of the glycerin, preservatives, or sugar. These
low-fat bars are rich in fiber and taste great. Served with a protein drink, they make a well-balanced meal.
GETTING TO KNOW
YOUR BODY
Modifications
For spicy jerky: Add three or four teaspoons of red pepper
flakes to the marinade.
For teriyaki jerky: Use reduced-sodium teriyaki marinade
instead of soy; add a quarter cup of brown sugar or brown
sugar replacement to marinade.
Tip: Wait to make this recipe until you find a large cut of
flank steak, London broil, or top round on sale or priced for
quick clearance. These meats are perfect for making into
jerky. It never hurts to ask the butcher if he’s about to mark
down any meat.
FUN, DELICIOUS,
HEALTHY RECIPES
109
EXERCISE
DESCRIPTIONS &
PHOTOS
Calories — 113
Carbohydrates — <1 gram
Fat — 3.6 grams
Fiber — 0 grams
Directions
Remove all fat from the beef. Cut beef into thin slices (quarterinch or less), slicing against the grain. (Or for a tougher,
chewier jerky, slice with the grain.) Combine all ingredients in
a covered dish and marinate overnight in your refrigerator.
After marinating, preheat oven to 150 degrees, and place a
cookie sheet lined with paper towels on the bottom rack. Insert
toothpicks into the ends of the beef strips and hang them from
the top grill rack. Keep the oven door cracked slightly open so
water vapor can escape. Cook for six to eight hours.
DAILY EATING &
EXERCISE
JOURNALS
Ingredients
3 pounds flank steak
2 tablespoons Worcestershire sauce
3 tablespoons liquid smoke
3 teaspoons fresh cracked black pepper
3 teaspoons garlic powder
3 teaspoons onion powder
PUTTING YOUR
PLAN INTO
ACTION
This recipe is for a basic jerky you can make even if you don’t
own a smoker—it bakes right in your oven. This isn’t a costsaving recipe, but it’s better tasting, natural, and won’t have
any of the added preservatives. You can also control the
sodium level by reducing the amount in the marinade.
BUILDING YOUR
CUSTOMIZED
PLAN
Homemade Oven Beef Jerky (Healthy Snack) (20 servings)
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Page 121
Sa l a d s, Si d e s , S n a c k s , & S a u c e s
Papa Bear’s Sweet Potato “Fries” (4 servings) (Side Dish — Carbs)
The sweet potato is lower on the glycemic index than the regular potato with more fiber to keep you full. This makes the
sweet potato a good choice of carbohydrate for those who
monitor their blood sugar levels. While baked sweet potatoes
are great too, this provides an interesting variation.
Modifications
Instead of garlic powder, sprinkle cooked sweet potato fries
with cinnamon and Splenda for a sweet treat.
Calories — 121
Fat — .3 grams
Fiber — 3.4 grams
Ingredients
1 pound sweet potatoes, cut into fry wedges
nonstick cooking spray
garlic powder
Directions
Preheat oven to 350 degrees. Spray sweet potatoes with cooking spray. Bake for 30 to 35 minutes, flipping them once during cooking. Sprinkle with garlic powder.
Sugar-Free BBQ Sauce (Healthy Sauces) (6 servings)
Barbeque sauce is a wonderful marinade for grilling or serving
over chicken, beef, and shrimp. However, a mere two tablespoons can cost you nine grams of sugar and 20% of your
daily sodium allotment. This homemade barbeque sauce can
be made quickly from common kitchen ingredients and does
not contain the added sugar or high sodium of store-bought
sauces.
Directions
Combine all ingredients in saucepan and bring to a full boil.
Cover and simmer for at least 20 minutes. Allow to cook
uncovered until reduced to desired thickness. Remove from
heat and store in covered container in the fridge until ready to
use.
Suggested Uses
Marinade, grilling sauce, or sauce base
Sloppy Joes: Mix with one pound extra lean ground beef
BBQ Chicken: Mix with shredded chicken breast
BBQ Beef: Mix with shredded top round beef
Ingredients
1 eight-ounce can reduced-sodium tomato sauce
2 cups water
1/4 cup Worcestershire sauce
1/2 medium yellow onion, finely minced
1/4 cup red wine vinegar
3 teaspoons chili powder
2 teaspoons paprika
1 teaspoon fresh ground pepper
Nutritional Info (per 1/4 cup serving)
Calories — 20
Protein — .5 grams
Fat — 0 grams
Lean Guacamole (8 servings) (Healthy Dips)
One of the more interesting parts of cooking healthy is the discovery of substitutions that allow us to continue enjoying our
favorite foods. This is one of those strange ideas that really
works! The fat in the avocado is not unhealthy except in
excess. This recipe stretches out the guacamole and has just
3.3 grams of fat per serving, allowing the enjoyment without
the guilt.
Directions
Puree avocado, green beans, sour cream, garlic, and lemon
juice in blender or food processor. Transfer guacamole base to
bowl and stir in the salsa and diced tomato. Season to taste
with fresh cracked pepper and salt.
Modifications
You can add finely diced red or yellow onion to the guacamole
for added flavor.
Ingredients
1 medium avocado, peeled and cubed
1 1/4 cup frozen green beans, thawed
2 cloves garlic, pressed or minced
juice of one lemon
3 tablespoons chunky salsa
1 small tomato, diced
fresh ground pepper to taste
Calories — 52
Fat — 3.3 grams
Fiber — 1 gram
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Breakfast
Hearty Oatmeal Pancakes (2 servings)
Tips: Beating the egg whites into a stiff foam is what makes
these pancakes so fluffy. If you do not have a hand mixer or
blender, whisk the whites as best you can.
Modifications:
Blueberry pancakes: Add 1/4 cup blueberries (fresh or
thawed) to recipe, omit cinnamon.
Oat-n-nut pancakes: Add 1 1/2 tablespoons diced pecans,
walnuts, or almonds to recipe.
Whole-grain pancakes: Replace quick oats with multigrain
hot cereal.
Directions
Heat soy milk (or water) until hot; stir in oats and set aside.
Beat egg whites into a stiff foam with hand mixer or blender
and reserve. Mix the remaining dry ingredients together and
stir in oatmeal/milk mixture. Fold in egg whites until mixture is
well blended. Spray pan with nonstick spray, and cook pancakes until browned on both sides.
Ingredients
2 whole eggs
4 egg whites
1 slice (1 ounce) low-fat Muenster cheese
red pepper flakes to taste
Calories — 292
Fat — 15 grams
Fiber — 0 grams
DAILY EATING &
EXERCISE
JOURNALS
Directions
Beat eggs and egg whites together and cook in skillet sprayed
with nonstick cooking spray. Top with cheese and season with
red pepper flakes.
PUTTING YOUR
PLAN INTO
ACTION
Omelets are more than a Sunday morning pleasure; they’re
also a perfect way to consume protein when you’re in a hurry.
This particular omelet illustrates the common sense of learning
to prepare breakfasts that are simple to make in a few minutes.
BUILDING YOUR
CUSTOMIZED
PLAN
Omelet Supremo (1 serving)
SUPPLEMENTING
FOR SUCCESS
Nutritional Info (per serving—5 pancakes)
Calories — 307
Fat — 4.5 grams
Fiber — 5.3 grams
EXERCISE TO
BURN FAT
Ingredients
1 cup soy milk or water
3/4 cup quick oats
4 egg whites
3/4 cup oat flour (store bought or made by grinding oatmeal in
your blender)
2 teaspoons baking powder
1/2 teaspoon salt
2 packets Splenda or other sugar replacement
1 teaspoon cinnamon
nonstick spray
YOU ARE WHAT
YOU EAT
Double Do It—When preparing good food like these oatmeal pancakes, it’s smart to double the recipe and freeze the
extra portions in individual measures. This saves money and
time and ensures you get optimum nutrition even when
you’re in a bit of a rush.
OVERCOMING
FITNESS MYTHS
Pancake mixes use just enough whole-wheat flour to take
advantage of an unsuspecting consumer who doesn’t notice
that “white flour” is one of the main ingredients. The recipe
below is devoid of white flour and is actually cheaper to make
because it can be made from ingredients you’ve already got in
your cupboards. The oats in this recipe provide an extended
source of energy and a special taste that comes only with the
effort of cooking from scratch.
GETTING TO KNOW
YOUR BODY
EXERCISE
DESCRIPTIONS &
PHOTOS
FUN, DELICIOUS,
HEALTHY RECIPES
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Breakfast
Eat Your Oatmeal
One of the best quick breakfasts you can prepare is a bowl of oatmeal. Not only is it economically priced and easy to make,
it’s also versatile. Instead of buying a box of 10 packets for twice the price of a large container, try some of these delicious
and frugal ideas.
These oatmeal variations pack more energy and flavor than pre-packaged oats without the 13 or more grams of refined sugar.
• Apple-Cinnamon: Add chopped apple or a few teaspoons of natural, unsweetened applesauce to oatmeal and cook.
Sprinkle with cinnamon.
• Maple Brown Sugar: Instead of real brown sugar, you can use sugar-free pancake syrup and a dash of cinnamon.
There is also a brown sugar replacement newly available.
• Fruit and Cream: Add a little soy milk or vanilla protein powder and a few strawberries or blueberries to oatmeal, or
mix in a teaspoon of sugar-free preserves.
• Maple-Walnut: Add one tablespoon sugar-free pancake syrup and a few chopped walnuts.
• French Vanilla: Add one teaspoon vanilla, a splash of low-fat soy milk, and a packet of Splenda.
• Cinnamon-Raisin: Try using a few dashes of cinnamon, a splash of sugar-free maple syrup, and a teaspoon of raisins
instead of flavored packets.
• Protein Boost: Stir in one scoop of your favorite protein powder.
• Butter-Pecan: Add a drip of imitation butter flavor, teaspoon of butter substitute, or a few sprinkles of Butter Buds and
a teaspoon of chopped pecans.
• Other Grains: Try a multi-grain hot cereal, five- or seven-grain hot cereal, or oat bran for a little change of pace. Any
of the flavor varieties listed above work well with these complex carbohydrate hot cereals.
Oatmeal on the go?
If you buy oatmeal in packets under the guise of convenience, remember they only contain a third of a cup of oatmeal. A
snack-sized sandwich bag has just enough room for a true half-cup-sized serving of oatmeal. You can quickly pack a few with
no need to measure and store them in the pantry for days when you need to grab and go.
Protein/Meal-Replacement Breakfast Nutrition Shake
Tropical Fruit Smoothie (post-workout)
Ingredients
1 serving (2 scoops) Eat-Smart Base
2 scoops Strawberry Cheesecake Flavor Enhancer
1/2 cup frozen or fresh strawberries
1 serving (2 scoops) 3-XL
Directions
Mix one serving of Eat-Smart powder with 16 ounces of
water. Then add 2 scoops of Flavor Enhancer, 1/2 cup of
strawberries, 2 scoops of 3-XL, and 3 ice cubes. Blend at
high speed for 45 seconds, serve, and enjoy!
For a smaller shake, simply mix 1 scoop of Eat-Smart Base
with 8 ounces of water, 1 scoop of Flavor Enhancer, 1/4 cup
of strawberries, 1 scoop of 3-XL and 3 ice cubes.
Nutritional Info
Calories | Protein | Carbs | Sugars | Fat
358
| 39.5 | 28 |
12
| 11
112
2/20/07
3:01 PM
Page 124
Death by Chocolate
Peaches & Cream Delight
GETTING TO KNOW
YOUR BODY
Ingredients
16 ounces water
2 Snackwell Sugar-Free Chocolate Sandwich cookies
1 sheet chocolate graham crackers (4 small squares)
1 tsp International Foods Suisse Mocha instant coffee
Ingredients
12 ounces water
1/2 cup frozen (or fresh) peaches
1/2 cup vanilla-flavored soy milk
3 vanilla wafers (reduced fat)
OVERCOMING
FITNESS MYTHS
Directions
Mix one serving of Eat-Smart powder with 16 ounces of water.
Then add Snackwell chocolate cookies, chocolate graham
crackers, Suisse Mocha mix, and three ice cubes. Blend at
high speed for 45 seconds, serve, and enjoy!
Directions
Mix one serving of Eat-Smart Base with 12 ounces of water.
Then add frozen peaches, soy milk, vanilla wafers, and three ice
cubes. Blend at high speed for 45 seconds, serve, and enjoy!
with 6 ounces of water, 1/4 cup peaches, 1/4 soy milk, and
2 vanilla wafers.
Nutritional Info
Nutritional Info
|
41
| 43.38 | 39 | 15.5 | 12
| 50 | 13.5 | 14
Ingredients
16 ounces water
2 Snackwell Sugar-Free Chocolate Sandwich cookies
1/2 banana
1 sheet low-fat graham crackers (4 small squares)
Ingredients
16 ounces water
2 tablespoons frozen, concentrated lime juice
3 reduced-fat vanilla wafers
1 teaspoon Butter Buds
3 tablespoons instant vanilla sugar-free pudding** (or for a
shake, use 1 tablespoon instant pudding)
Directions
water. Then add Snackwell cookies, banana, graham crackers, and three ice cubes. Blend at high speed for 45 seconds,
serve, and enjoy!
with 8 ounces of water, 1 Snackwell cookie, 1/4 of a banana,
and half a sheet (2 small squares) of graham crackers.
* This recipe makes one to two servings, depending on the
size of your shake.
**Let stand for 10 minutes to make pudding.
Nutritional Info
|
42
| 54 | 21.5 | 11
420
FUN, DELICIOUS,
HEALTHY RECIPES
113
| 38.38 | 55 | 35.5 | 6.8
EXERCISE
DESCRIPTIONS &
PHOTOS
450
Nutritional Info
DAILY EATING &
EXERCISE
JOURNALS
Directions
water. Then, add lime juice, vanilla wafers, Butter Buds,
vanilla pudding, and three ice cubes. Blend at high speed
for 45 seconds, serve, and enjoy!**
PUTTING YOUR
PLAN INTO
ACTION
Key Lime Pie (Pudding!)
BUILDING YOUR
CUSTOMIZED
PLAN
Chocolate Banana Crunch
SUPPLEMENTING
FOR SUCCESS
460
398
EXERCISE TO
BURN FAT
For a smaller shake, simply blend 1 scoop of Eat-Smart Base
with 8 ounces of water, 1 Snackwell cookie, half a sheet (2
small squares) of chocolate graham crackers, and half a teaspoon of Suisse Mocha mix.
YOU ARE WHAT
YOU EAT
Protein/Meal-Replacement Nutrition Shakes
2/20/07
3:01 PM
Page 125
Eat-Smart®, Total Nutrition Shake
Available in eight sinfully delicious flavors (my favorite is Peanut Butter Cups☺)
Chocolate Peanut Butter Cup
Banana Cream Pie
Nutritional Profile:
Calories: 280
Protein: 38g
Carbs:
16g
Fats:
8.5g
Sugars:
4g
Calories: 260
Protein: 38g
Carbs:
16g
Fats:
6g
Sugars:
2g
Strawberry Cheesecake
Double Vanilla Ice Cream
Calories: 280
Protein: 38g
Carbs:
14g
Fats:
9.5g
Sugars:
1g
Calories: 300
Protein: 39g
Carbs:
13g
Fats:
11g
Sugars:
2g
Iced Mocha Latte
Cookies & Cream
Calories: 290
Protein: 39g
Carbs:
19g
Fats:
8g
Sugars:
5g
Glazed Cinnamon Roll
Calories: 300
Protein: 39g
Carbs:
22g
Fats:
7.5g
Sugars:
4g
Mint Chocolate Chip
Calories: 310
Protein: 39g
Carbs:
20g
Fats:
9.5g
Sugars:
5g
Calories: 280
Protein: 39g
Carbs:
15g
Fats:
9g
Sugars:
2g
Directions for Use: Add two level scoops of Eat-Smart Base powder to 16 oz of cold water or skim or soy milk. Use more or less liquid, depending
on preferred thickness. Add in two full scoops of desired Eat-Smart Flavor Enhancer. Mix for 45 seconds in a blender, serve, and enjoy. If you want a
smaller shake, simply add one scoop of Eat-Smart Base powder to 8 oz of liquid, and combine one scoop of your desired Flavor Enhancer, blend, and
serve. For optimal results, drink at least TWO to THREE Eat-Smart shakes a day.
114
2/20/07
3:01 PM
Page 126
Troubleshooting the Protein Shake
• If your shake is too thin: try adding a few ice cubes, frozen fruit, or a tablespoon of sugar-free instant pudding mix to
thicken it.
• If it’s not creamy enough: Try using a tablespoon of sugar-free pudding mix.
• If it’s not “foamy” or frothy enough: Extend the whip time in the blender to fluff the shake.
• If it’s not sweet enough: Add a packet or two of Splenda or a small piece of fruit. Fruit sugar is 70% sweeter than sucrose
(table sugar); a little fruit goes a long way in providing sweetness.
• If the chocolate flavor isn’t rich enough: A teaspoon of real cocoa powder will give you a nice chocolate flavor without
adding the sugar that comes with using chocolate syrup. This is a great idea for those who only purchase one flavor of protein at a time because you can add cocoa to vanilla protein to make rich chocolate shakes.
• If it sticks to the blender glass: Always add the liquid to your blender or shaker first. When blending thicker shakes, try
pouring the protein into the blender as it whirls or lightly pushing the powder down with a spoon to ensure it mixes.
Many of these recipes were borrowed with permission from Stella’s Kitchen: Creative Cooking for Fun, Flavor, & a Lean, Strong
Body by Stella Juarez, © 2003, and additional recipes have been excerpted from Julia Adele’s Healthy, Delicious, Gourmet
Recipes for Active Parents by Julia Adelé, found in Real SOLUTIONS magazine, © 2005.
115
FUN, DELICIOUS,
HEALTHY RECIPES
Visit www.TheLeanSystem.com for more “Healthy Recipes”
and to find support, every step of the way!
EXERCISE
DESCRIPTIONS &
PHOTOS
■ ■ ■
DAILY EATING &
EXERCISE
JOURNALS
Recipe Sources:
PUTTING YOUR
PLAN INTO
ACTION
■ ■ ■
BUILDING YOUR
CUSTOMIZED
PLAN
• If it’s “to go”: To cut down on dishes and make a handy “to go” shake, you may be able to use a pint or quart Mason jar
in place of your blender pitcher. Simply remove the blending attachment from the pitcher; if it twists onto the jar (like a jar
cap), it will work. Put your drink ingredients into the jar, twist on the blending assembly, turn the jar top-down so the
blending attachment fits onto the blender, and hit the switch. Voila!
SUPPLEMENTING
FOR SUCCESS
• If the vanilla flavor isn’t rich enough: A 1/2 teaspoon of imitation vanilla flavor or 1/4 teaspoon vanilla extract will
enhance the vanilla flavor without adding calories. Alternatively, you could add a tablespoon of sugar-free instant vanilla
pudding.
EXERCISE TO
BURN FAT
• If it won’t dissolve: Solubility is usually related to the particular brand of protein. Your best option is to first blend your
liquid and ice and slowly add the protein to the blender. Look for an “instantized” protein that blends easily to avoid the
problem all together.
YOU ARE WHAT
YOU EAT
• If it’s too thick: Some protein mixes have guar gum or other artificial thickeners in them. To use up less favorable protein
powders, you can make shakes using only a half-serving, mixing in a regular whey protein to cover the protein gap.
OVERCOMING
FITNESS MYTHS
We’ve all got our own quirky taste and texture preferences, even for simple protein shakes. Here are a few tips you may find useful in preparing your favorite protein shakes.
GETTING TO KNOW
YOUR BODY
2/20/07
3:01 PM
Page 127
We Are Here to Help You Succeed
I’d like to thank you for your interest in The Lean
System Success Plan, our iSatori supplements, and
for taking the time to read through this Plan. It was
constructed for you. And with all sincerity, I wish
you the absolute best in health, life, and reaching
your goals. I will do whatever it takes to help you.
You can think of me as your “coach!” But remember, when you do reach your goals, whenever that
may be, please share your story with me. It’s your
wonderful story of success that inspires not only me
but thousands of other people to follow in your
footsteps. I can’t wait to hear from you!
As always, if you have any additional questions
or need expert advice on training, nutrition, or supplements, please feel free to call my company. We
can be reached between the hours of 8:00 a.m. and
6:00 p.m., Monday through Friday, MST, by calling
toll-free: 1-866-688-7679. Or, you can always
email us at [email protected], and one of our
qualified Fitness Experts will gladly help you out. I
wouldn’t have it any other way!
To find ongoing support, motivation, and continual expert advice, please come join me and our
community of over 200,000 people who, much
like you, are seeking the right information to
build a better body and live a healthier life. We’re
here for you, and you can find us any time at
www.RealSolutionsMag.com
116
2/20/07
3:01 PM
Page 128
Gratitude
In life, success can be measured in many ways. As for me, I’ve always measured my personal success by the
quality of enduring and loving relationships. And, professionally, by the number of lives I am able to positively
impact as a result of my work. So, to be quite frank, I feel very successful. Yet, success does not happen in isolation. And this book was no exception.
With that said, I would like to extend my deepest gratitude to all those whose contributions to this book made
it a success:
First, to my loving family—my beautiful wife, Julia Ann, who is my guiding source of light and my soul mate;
my two little princesses, Lane and Elle, who teach me valuable lessons about life every day; my Mother and
Father, who, thankfully, taught me early on to value family above all else.
Then, there were those “behind the scenes” friends, clients, and co-workers who are equally responsible for
the creation of this book. I am eternally grateful for their support. (May the Universal Law reward you tenfold!)
These outstanding people are:
Bruce Williams, for your patience and persistence and for ensuring that every page looked like the vision
we set for it; Sue Mosebar, for your wonderful editing skills and the many recommendations you made along
the way; Marty Reddy, Marina Popelka, Barry Ratzlaff, David Silbaugh, and Shari Friedman, for allowing me
to share your truly inspirational stories, for once again reminding me why I love what I do so much, and for
continually inspiring others to walk in your footsteps; the Phillips family—Bill, Shawn, Shelly, and especially BP, for the educational experience they provided me (BP, you will be deeply missed); James O’Byrne,
for always setting the record straight and finding the most current science to use as our basis for sound evidence; Shawn Wingate and Linda O’Byrne, for your expert advice and insight into the “Exercises”; Marcus
Knodle, for so eloquently laying out our first draft; Kay Evans, for making sensible words out of my hieroglyphics; Dennis Lane, David Haskell, and Chris Ward, for your engaging photographs found throughout
our chapters; my TEC Group, for teaching me the discipline to “finish what I start”; Douglas Kalman, for
trusting enough in me to lend your name to our project and for your many contributions to fat-loss and obesity research; Maurice Brisebois, for your unparalleled passion to this industry—you’re “one of a kind”;
James McFarland, a good friend who recently passed in a kayaking accident in our home town of Golden,
Colorado, for fueling my passion to lift weights (I miss you, buddy); and to Charles Atlas and his funny little cartoon advertisement, found in most comic books, who originally inspired me to build my best body.
And most of all, I’d like to thank you, the reader of this book, for investing your precious time in me and for
trusting that I will guide you on the right path. Thank you.
This book is dedicated to all those
who seek to build the best body
their genetics will allow.
117
2/20/07
3:01 PM
Page 129
DO YOU WANT TO
CONTINUE YOUR
SUCCESS?
GET
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gaining energy—the right way!
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absolutely FREE, plus two free gifts—valued at $40!
That’s 8 issues in total for only $16!
Call 1-866-688-7679 (Dept. #2018)
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issues FREE (for a total of eight issues) for only $16 (the regular cover price would be $32)—
plus receive your two free gifts—and start reading the truth, finally, about how to build your
absolute best body, simply pick up the phone and call now—the number is 1-866-688-7679
(ask for Dept. #2018), and our friendly operators will be glad to help you (from 8:00 a.m. to 5:30
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Lean System Success Plan

Transcription

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