GC Diet Sehat 14 Day Quick Start Program

GC Diet Sehat
14 Day Quick Start Program
By Amorie
www.GCDietSehat.com
About Amorie
I developed this 14 Day Quick Start Program as I witnessed many of my clients struggle with
their weight. I wanted something easy to follow, convenient to fit in with
family life and to be able to use the everyday ingredients in your home.
I wanted a program to get them on the right track, to motivate them to go on with their
weight loss and to achieve the body of their dreams.
That’s why this is a 14 Day Program. It will inspire you and motivate you and you will be able to
continue on your weight loss journey with confidence once you complete this Challenge.
By following my 14 Day Quick Start Program you are now on the journey to getting the
body of your dreams
Remember you can also visit my Facebook page – GC Diet Sehat
Feel free to email me at [email protected]
I look forward to you achieving the body and the health that you deserve.
Yours in weight loss
Amorie
www.GCDietSehat.com
Welcome to the 14 Day Quick Start Program
Firstly let me say Congratulations at having the commitment to follow my
14 Day Quick Start Program
You are going to be feeling so surprised at how easy the next 14 Days will be as my 14 Day
Quick Start Program will fit easily into your daily routines.
I know you will be amazed at how fast the kilos and cms will disappear as you start to develop
the body of your dreams.
Over the next 14 Days you will begin to journey of having the body of your dreams and I know
you will be looking and feeling amazing.
My 14 Day Quick Start Program has helped hundreds of people begin the journey of
losing unwanted weight, melting away excess fat and having healthier looking hair and skin.
The body of your dreams will begin to appear.
My program works and it will work for you.
How does my 14 Day Quick Start Program Works
After you sign up for my 14 Day Quick Start Challenge you will receive this guide.
I want you to read through this guide and make sure you have everything you need to
complete my program.
I would recommend you start the program on a Monday but it is up to you.
I will then be sending you daily emails to get you ready for your Challenge and also
what your daily challenges will be for the next day.
Each day has a food challenge and an exercise challenge.
The food challenges are aimed at helping you reduce your sugar and fat cravings and the
exercise challenges are to make sure you do some form of exercise each day.
In 2 days time I will be sending you my Pre Challenge Checklist. This checklist will get you
as prepared as possible so you will be really successful in my challenge.
How to set your 14 Day Quick Start Program Challenge Goal
It’s important before you start my Challenge that you set a goal to encourage and motivate
yourself to stick with the challenge for the full 14 days.
The more realistic your goal and the stronger your determination to stick to my program, the
greater chance you will have of achieving success.
COMPLETE THE FOLLOWIING STEPS.
1. Record your Current Weight:
_____
(First thing in the morning after you have been to the bathroom)
2. Record your measurements:
BODY PART
MEASUREMENT
waist (around your belly button)
Hips (including butt)
Thighs (20cm up from your knee)
Arms (15cm up from your elbow)
3. Answer the following Questions
QUESTION
YOUR ANSWER
Set yourself a goal
-What is it you
want to achieve in
the next 14 days?
Why do you want
to achieve this
goal – why is it
important to you?
How can you
reward yourself at
the end of the 14
days when you
achieve your goal?
4. Take a BEFORE photo. WHY you ask? This is important as at the end of your
challenge you can take an AFTER photo and see how far you have come.
How to Eat during your 14 Day Quick Start Program
Unfortunately I hate to say this but DIET is 80% of having the body of your dreams. So you are what you
eat. If you are eating bad food then you won’t look so great on the outside.
You can exercise as much as you like but you will never get as lean and toned without a clean balanced
diet.
So, if you want to get the body of your dreams look at your diet.
These are my 6 key elements to follow throughout your challenge.
1. All food should be fresh – this means nothing in a packet, nothing
manufactured, nothing reconstituted, and definitely nothing labelled Diet or
low fat.
2. Consume 2- 4 cups of vegetables per day – broccoli, green beans, zucchini, sweet
potato, salads, kale, spinach, cucumbers and 2 serves of fruit per day – Alkaline
vegetables and fruits are best for getting a Flat Tummy.
3. Your body is 70% water - Drink a at least 2.5 litres of water per day to stay hydrated and
energised.
4. Include a portion of lean protein into each of your 5 meals (Chicken, Turkey, Fish, Tofu,
Soy, Tempeh, Egg whites, cottage cheese, natural yoghurt) – This will help stabilise
your blood sugar levels and keep you feeling full and protein is essential for
developing a tight and toned body with minimal body fat.
5. Good fats are essential but are easy to overdo – so just 5-6 almonds, a tablespoon of
avocado and the fat found in your protein is usually your maximum daily allowance.
6. Not all carbohydrate foods are created equal; in fact, they behave very differently in our
bodies. The glycemic index or GI describes this difference by ranking carbohydrates
according to their effect on our blood glucose levels. Choosing low GI carbs - the ones
that produce only small changes in our blood glucose and insulin levels - is the secret
to long-term health, reducing your risk of heart disease and diabetes and is the key to
sustainable weight loss.
Eating healthy and clean is simple - You just need to get creative in the kitchen and you will
never have to eat the same meal twice.
Stop thinking of clean healthy eating as a diet and start thinking of it as a way of life – mix up
your cooking techniques, try new flavours and spices and search the thousands of recipes
readily available and you are set.
OTHER TIPS
What about alcohol, can I still drink during 14 days to Christmas Slim Down Challenge?
Alcohol is like liquid fat. It doesn’t help you to achieve your fitness goals. It’s essentially
a toxin and as soon as you intake it, your body is working hard and fast to get it out.
It interferes with your metabolism, will take you out of a “fat burning” state, and lower
your body’s ability to produce those crucial muscle-toning, fat-burning hormones that
you’re working hard to build up.
Some of my clients will eliminate alcohol from their diet for the challenge. Others limit
themselves to 1-2 drinks on the weekend only.
What about eating out?
For those times when you eat out, don’t be
afraid to ask for “special” preparation
instructions for your food.
A lean piece of fish or chicken, some
“steamed vegetables” (no added butter or
oil) is the best choice to make.
Skip the desert and drink lots of water with lemon.
Eat Real Food to get the body of your dreams.
Stay away from poison - I mean processed foods. The food companies strip out the
good stuff like fibre and nutrients. What you have left is a food that has way more
calories than normal.
Plus, the worst part is that they are high glycemic which means our body treats it like sugar.
The good news is once you cut out these processed foods for a couple of weeks,
you lose your cravings. If the food has been manufactured in a factory or
contains ingredients that you do not understand it’s processed – this includes
ALL diet food.
MY WARNING ABOUT ARTIFICIALLY SWEETENED "SUGAR FREE" FOODS AND DRINKS
Did you know that most foods labelled as "sugar free" or "low carb" actually contain
fattening artificial sweeteners, sugar alcohols and other additives that create a
hormonal disaster inside your body, actually causing your body to store more belly fat
and increase cravings!
How to Work out during your 14 Day Quick Start Program
My clients always ask me the following questions

What’s the FASTEST way to lose weight, tone up and reduce excess body fat?

What’s the FASTEST way to go from weak and soft to
strong, Lean and defined?

What’s the BEST exercise for FAST weight loss?
You may be surprised by my answer.........
The fastest way to lose weight and the best exercise for fast weight loss is…..
Weight Training and Dynamic Strength Training with short bursts of
cardio intervals.
It is NOT – hours of cardio
It is NOT – doing gym classes back to back
It is NOT – walking or swimming
Yes the 3 listed above may help you drop some weight.
But NO the 3 listed above are not the fastest way to lose weight and will not change the
shape of your body, will not make you become more Toned or reduce your bodyfat% to
the point where you can see a beautifully defined and sculpted body.
Weight and strength training combined with short cardio intervals and the right meal
plan will see you dramatically drop bodyfat and produce a fit looking physique FAST
This style of working out will have you burn fat rapidly to reshape your body and reduce
your clothing size.
How to Stay Motivated during your 14 Day Slim Down Challenge
So how do some of my best transformation success clients stay motivated?
Here’s 4 simple motivation techniques that may help
you stay focused and on track to achieve your health
and fitness goals.
Tip 1: Every morning write out 3 health and fitness goals
that you are going to achieve that day – it could be on a
white board or sheet of paper
Keep your goals simple:
1) Drink 2.5litres of water
2) Do my workout challenge first thing in the morning
3) Prepare a yummy healthy dinner with lots of fresh
vegetables and protein
*These simple goals can be your daily nutritional and exercise challenges from your 14Day
Slim Down challenge.
At the end of the day tick off what you achieved – it’s a real sense of satisfaction being able to
say YES I achieved my goals today..
Remember Long term success is the sum of good actions and habits repeated daily
Tip 2: The fastest way to DECREASE motivation is to allow bad habits to take over, stop eating
right and stop working out. Soon you will start to feel bad about yourself and head straight to
junk food or that glass of wine to cheer yourself up
Tip 3: The fastest way to INCREASE your motivation is to consistently eat clean, have one
cheat meal per week, prioritise your workouts and start SEEING results. Once you start seeing
results, eating well and working out becomes addictive. It’s an amazing feeling once you start
seeing results in the mirror, friends start noticing and your clothes look fabulous on you. A
feeling you will not want to stop or lose
Tip 4: Most people who want a lean toned body say their goal is to “Lose Weight’ or “Lose 10kg
(20 pounds) or “Tone Up”
But just saying these things is not strong enough or exciting and they are not very motivating
goals.
Instead change the way you look at it and make your goals your actions, this way you are
constantly achieving your goal every time you take action on them and follow thru so you can
be achieving your goals multiple times daily.
Focus on your outcome for motivation and take action on your goals daily to achieve success.
My Goals / Actions:
My Outcome / Reward:
Throw away all junk food
Clean out my fridge and cupboards
Shop for fresh ingredients
Prepare my meals in advance
Drink only water and lots of it every day
Be in great shape – look good naked
Have a super flat and toned tummy.
Be proud of what I see when I look at myself
in the mirror
All my clothes fit me like a glove
Super confident and in control of my body
Have a lean, tight and toned sexy body
Eat Clean Food only – fresh not packaged
Keep learning and experimenting with new
healthy recipes
Workout 3-5 times per week
Keep my mindset and attitude focused on my
outcome
Create a vision board and really look at it and
absorb it everyday
Socialise with fit friends
Read inspiring stories about people who
have achieved their outcomes
Most importantly you need to set a date for
when you want to achieve this by and stick
to it.
What Next
I am sure you are now feeling much better than you have felt in a long time, possibly even in
years. I am positive you have more energy and you have lost or are losing the weight to
achieve the body of your dreams.
I am very excited for you as you can now start to reclaim your health and therefore also your life.
What I want you to do now is to
1. Continue eating using the principles listed in this guide. Be creative and
research recipes to allow yourself to enjoy tasty and nutritious foods that
won’t make you put the weight back on.
2. Read my newsletters I will be sending you weekly. These will contain lots of
great information to assist you in improving your health.
3. Follow me on Facebook – GC Diet Sehat – Make sure you upload your
BEFORE AND AFTER photo’s so you can show others what you have
achieved.
4. Finally email me directly at [email protected]
I have a comprehensive fat burning and body toning program that will give you that body.
This program includes
All my fat burning foods
My best fat burning and toning workouts
My Healthy recipe book lots of my best yummy fat burning recipes
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www.GCDietSehat.com
And here is the cool thing about my program

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You don’t need to starve yourself
You don’t need to eat diet food
You don’t need to work out for hours and hours
And the results will come faster than you could believe possible
I look forward to helping you regain your vitality for life. You only have one life, so make it the
best one it can be.
Yours in health and weight loss,
Amorie
www.GCDietSehat.com