|
Attention: Looking
For The Truth To Weight Loss, Without Needing Any Supplements To Burn
Fat Fast?…
"Discover
How I Was Able To Drop 50 Pounds Of Fat All Without Any
Supplements...While Eating Any Food I Wanted (yes, carbs)...Absolutely
No Cardio...& Working Out Only 2 Hours per Week...
In 3 Months!"
I lost over 50
pounds and burned off 10 inches of fat off my waist in 3 months,
without using any of
the garbage cardio routines, expensive treadmills, ignorant dance cds,
or fad diets (like "low carb" diets) that are all over the internet and
in
magazines. And, oh yeah, I don't use any supplements whatsoever!
-----------------------------------------
Hello, my internet friend,
My name's Jonathan Perez. I’m a Firefighter
/ Paramedic / Haz-Mat Technician
for the Cleveland Fire Department,
in Ohio, USA. I’m also a Certified
ACE / IAFF
/ IAFC Firefighter Peer Fitness Trainer. I had recently
allowed my bodyweight to get
up to 250 pounds, mostly fat, and let my waist size creep up to 42
inches,
at a height of 6 feet.
After I finally
learned the shocking truths (that
magazines, diet books, and so-called experts
aren't sharing) I was finally able to make my body burn fat fast
/
lose weight,
losing over 50 pounds,
dropping over 10 inches off my
waistline in the
process.
My body weight went
from 250 pounds of fat to 200 lean, muscular, toned pounds. This
allowed me to be in the top 12 out of
3000 (yes, three thousand) guys
competing for one of the few positions on the Cleveland Fire Department.
It seems that not
many individuals are willing to "go against the
grain". Let's be honest, everyone deep down inside knows that
these
supplements aren’t doing A THING for any of us. If what is
written in
all the magazines and on the internet were correct, then why on earth aren't there more people
walking around that actually look like they workout????????????
I'm not afraid to unmask or speak out against any of these scam, oh,
excuse me, supplement companies, diet books, or the worthless training
philososophies that are just vomited out day after day.
I bet your personal
experience with learning how to get rid of and burn fat, working out hours
a day, 5-6 days a week, running like a gerbil on a treadmill, eating
foods so disgusting to the point of wanting to throw up,
chugging down disgusting-tasting powders and shakes, swallowing
boatloads of pills, starving myself to the point where I was getting
headaches and feeling dizzy, and the frustration of failure to change
your fat body, is
very similar to mine:
I searched and
bought all the major bodybuilding and fitness magazines, diet books,
diet-eating programs, and
videos, such as:
•
Body for Life
•
The Atkins Diet
•
The Zone Diet
•
Southbeach Diet
•
Sugar Addict's Diet
• Nutri-System
•
Weight Watchers
•
Jenny Craig
• The Cabbage Diet
•
The Warrior Diet
•
Muscular Development
•
Muscle Media
•
Musclemag International
•
Men's Health
...and others
I put every routine
in practice. After the longest time I
still looked like I had never even made an attempt at burning off all
the flab on my body! I tried all kinds of methods; different
amounts of
sets, reps, training frequencies, speeds, rest periods, and
exercises. All kinds of different cardio machines and
routines.
I put in practice the nutritional strategies. And the money I spent on
supplements was outrageous.
I had spent an
average of $300.00 to $400.00 a month on worthless supplements. That's
about $3,600.00 to $4,800.00 a year. Multiply that by 10 years
and you
have a grand total of about $43,200.00
on supplements that did nothing
at all for my body. (I could have bought a Cadillac with
that!)
Here is a list of
some of the ones I used and that I recommend you not waste your money
or hopes on either:
•
Metabolife
•
Ephedra, or the ECA stack
•
Trim Spa
•
Stacker 2
•
Slim Fast
•
Phen-Phen
•
Water Pills
•
Hydroxycut
•
Super Dieter's Tea
•
Ripped Fuel
•
HMB
•
Cytodyne
•
Taraxatone
•
Cort-Bloc
•
Triax
•
CLA
•
NAC
•
Glucosamine Chondroitin
•
Glutamine
•
Tyrosine
•
Hot Stuff
•
Methoxy
•
Myostatin
•
Cybergenics
•
Xenadrine
•
Thermogenic Pills
•
Pro-Hormones (Andro)
•
Chromium Piccolante
•
Amino Acid Pills
•
Niacin
•
GH Stack
•
Growth Hormone Boosters
•
Testosterone Boosters
•
Valerian
•
Ginkgo Biloba
•
St. John's Wart
•
Liver Tablets
•
Nerve Enhancers
...and many others
Long list, isn't it?
I'm positive you've also tried some of these. And the “kicker”
for me was that I would diligently take all of these supplements, along
with combining it with all the latest training techniques that were out
there………….yet I had no new definition
to show for it!
Finally, I learned
of couple of hard lessons…
Why You Aren’t Losing Weight or Toning Up From Your Weight
Loss Program
Let’s be real honest
and sincere here.
- How much fat
weight have you truly lost from all those countless of hours in the
gym, hundreds of sets, thousands
of reps, millions of laps, and buckets of sweat that you have lost from
working out???
- Don’t you feel that
for the all the effort you invest when training to burn fat weight
you should be a lot more toned and defined than what you are now???
- Look at your
body now and compare it to
what you looked like exactly 12 months ago. Do you really look
like you have made some tremendous progress in losing that fat?
- Do you have people
coming up to you everyday asking you if you workout, what kind of diet
your on, or what type of cardio you perform, because they are impressed
with your physique?????
- How much
progress have you honestly made in
the last 12 months???
Unfortunately, if
you have been training for some time now and haven’t burned / lost the
kind of
weight you would like, more likely than not, one of the reasons is
because you have been mislead to
follow incorrect training and cardio / aerobics techniques,
splits, and schedules. (I doubt you would be reading this
website
right now if you were truly 100% happy with your fat burning
progress).
I can’t tell you how
many different routines I tried. All the different amounts of
sets, exercises, rep ranges, cardios, etc. I did anywhere from 2
sets an
exercise to 10. I tried between 1 rep per set all the way to 50
reps per set. I did slow cardio.
I did fast cardio. I
did a couple minutes of cardio
at a time, to doing cardio for
2 hours
straight!
Some places said that if I wanted to concentrate on
losing fat that I should avoid weight training (WHICH TO THIS DAY IS ONE OF THE BIGGEST
LIES IN THE FAT LOSS TEACHINGS. IT TOOK ME A LONG TIME TO FIGURE
IT OUT, BUT WEIGHT TRAINING IS WHAT REALLY ALLOWED ME TO SHED THOSE
POUNDS...........NOT CARDIO, LIKE EVERYONE THINKS. AND YES, YOU
SHOULD STILL WEIGHT TRAIN, EVEN IF YOUR GOAL ISN'T TO GET BIG LIKE A
BODYBUILDER).
I used machines,
cables, free weights, a Bow Flex,
calisthenics, plyometrics, rubber
bands, and everything else in between.
I used Ellipticals, treadmills,
stair-steppers, rope-jumping, heavy
bag, running hills, circuit training,........you name it.
I followed
professional bodybuilders’ routines. I tried natural
bodybuilders’ routines. I tried high volume, and low volume.
…………and no results
to show for it!
The problem is that
magazines, diet books, and websites have all been repeating
the exact same worthless
routines since the beginning of time. What is recommended
only
works for someone that is already a naturally leaner person and has
great genetics for burning fat (…..oh, yeah, and
steroids has a lot to do with it too).
However, for someone
that can’t burn fat / lose weight easily the routines and
training
philosophies will get you nowhere fast! If what was found
on the
internet, diet books, or magazines worked you’d be seeing millions of
well-defined,
chiseled bodies walking around on the streets.
I don’t know about you, but where I live, and everywhere that I travel
to, I hardly ever see anyone that even looks like they take care of
themselves………and
that includes even inside training gyms and recreational centers!
(....I'm going to highlight in yellow these next couple of paragraphs
because I feel they are absolutely important that you understand.....)
Another thing
you must truly look at is what KIND of weight do these diet books,
programs, magazine articles, etc., cause you to lose. If you
notice, I
keep using the phrase "fat weight" or "fat burning / weight
loss".
This is because there is a huge difference between simply "losing
weight" and losing FAT. 99% of the diet programs out there are
designed to just make you lose "weight". Well, your body weight
isn't only made up of fat. Water, muscle mass, and other things
contribute to your overall body weight. Most of the diets out
there will cause you to lose weight, but most
of that weight is water and muscle weight.......NOT FAT.
That
is why you have a ton of people that go on these super
low calorie diets, or low carb diets, and doing hours of cardio /
aerobics day in and day out, and yes, they may lose
"weight", but
they just end up looking like a smaller version of themselves. They still are carrying a
high amount of fat, you still can't see their abs, no muscle definition
or tone, etc. Yet they did lose weight. But, again, that
weight was not FAT weight.
You
are after burning / losing FAT, not just "weight". These low
carb diets..........the
reason you can lose a ton of weight within the first 2 weeks is because
when you don't eat any carbs, your body begins to get rid of its fluids
(because carbs / sugar is what holds onto water within the body),
whether from underneath the skin or from important organs and tissues
(which can be dangerous), which causes this loss of body weight.
But, NONE of it is actually FAT.
How
many people do you know (perhaps yourself) that has lost 10, 20, 30 or
more pounds of body weight, yet they don't have any more definition on
their body than from before losing weight????? They may have lost
"weight", but it wasn't fat. So, now, they
simply became a smaller, fat person.
Or, the person lost a lot
of weight, but now they look like they have some kind of disease or illness because they look so frail,
saggy, lose skinned, weak, and emaciated???? That's because
the "weight" that they lost was all muscle
tissue.........exactly
what you DON'T want. The more muscle tissue your body carries the
faster your metabolism will run and the more calories your body will
automatically burn, even while you're just sitting around watching
television! Losing precious muscle tissue is going to KILL your
metabolism (this is another reason why so many people can't lose any
fat even though they may eat only once a day or eat hardly any
calories.....because their metabolisms have come to stand-still).
Again,
the goal is to burn FAT, not simply "weight".
Well, I’m going to
tell you right now that there is a very specific number of sets, rep
range, exercises, number of times to train a muscle, rest periods, type
of cardio, amount of cardio,
etc., that is hands-down the most effective specifically for the overweight person
looking to burn some serious fat / lose weight / drop inches.
And guess
what? You won’t find it in any
magazine, diet book, or website. None!
I made my huge jump
in burning fat
/ losing weight while:
- working out
less than 2.5 hours a week....TOTAL
- performing only 2
total “special” sets per muscle every 7 days
- weight training
only 3
days
a week
- doing only 1-2 cardios a week, AND
SOMETIMES NONE!
- eating
ANY and ALL foods I want, not just once a month or once a week, but in
fact EVERY 4th DAY!
The Truth to Burning
/ Losing Real Fat......That Isn't Revealed in the Magazines, Diet
Books, or Internet
Read any magazine or
diet book
and they all pretty much state the same thing. They
recommend a certain amount of sets for a certain amount of reps, for
certain exercises. They all say you must train “intensely”. They
say you have to do a ton of cardio
everyday. Well, why is it that
there
are thousands of people following all of this
training advice yet none of them seem to burn / lose any real "fat
weight"???
- And, have you ever noticed that almost all of
these so-called “training / fat-burning” articles always seem to end
with a
conveniently placed recommendation to take a certain supplement?
- Why is it
that
none of the information found in magazines, on the internet, diet
books, and on TV
seem to live up to their claims and promises?
- Why doesn't your waist or hips shrink, or why
don't your arms seem to tone up?
- Why aren't you
losing any weight?
Well, I began to do
my own experimenting and also began to learn from
those "average" people that had been successful in burning / losing a
large amount of weight / fat. I
came upon some controversial
realities. I also learned a lot when I was
studying to become certified as a Paramedic:
One of the problems
with the information that is found out there is
that it is all based on "THEORY". As I learned when doing my
medical studies, just because something "looks" good on paper, in a
textbook, or in a lab, doesn't mean it's what works in REAL LIFE.
Most of the people that write articles and books don't even have a
good-looking body themselves! I'm a firm believer that you must
"practice what you preach".
You have to have
built your own body before you can go on and try to
assist others. That's like someone trying to sell you a "Get Rich
Quick" program, yet they themselves are flat broke! I went from
being fat / overweight, to having brought my body fat levels to be in
the top 1% hired by the Cleveland
Fire
Department.
The Unmasking of the Lies About Nutrition
You can pick up
pretty much any magazine and read an article on what
the proper nutrition is for losing weight / burning fat. What's funny
is the
fact
that they all pretty much state the
exact same advice. These so-called
nutritional / diet "gurus" just regurgitate or repeat what they've been
reading in the other magazines. They fail to put into consideration
what I call "real-world nutrition”.
Everyone seems to
pretty much recommend you eat a high amount of
protein, a certain amount of carbohydrates, and a certain amount of
fats. They break down eating into specific "ratios" and "percentages".
Some say to eat 40% of this, 30% of that, 65% of this, and so on and so
on. Then, according to these diets, you must eat specific amounts of
certain nutrients at certain times of the day.
Some say to train on
an empty stomach. Others say to eat within 30
minutes after training / fat-burning. Some say to eat high carbs during
the day and
low at night. Some recommend you eat 1 to 1.5 grams of protein per
pound of body weight.....others say more. Some say you can only eat the
foods you enjoy once a week, on your so-called "cheat day" or "free
day". Some say to eat 6 meals a day, others say to eat 8-10 meals a
day. Others even profess to just eat one big meal a day.
Then they make it
seem that if you put one piece of food that actually
tastes good into your mouth you are going to instantly sabotage your
weight loss / fat burning goals. They make it seem that if you
go more than 2
or 3
hours without eating protein your muscles are going to immediately
shrink down to the size of raisins. That if you eat any little
bit of carbs / sugar, you'll instantly add 3 inches to your waist,
hips, and thighs.
Eating has turned
into an expensive, overly complex matter. However,
why is it that even if you follow all of the nutritional / diet advice
given
in the magazines and on TV, and you purchase all of the products
recommended you still don't manage to
change the appearance of your
body??????
Why?!
Bottom line, isn't that what it all comes down to?????
Well, guess what? They are all wrong.
What You Eat is NOT That Important in Determining the Amount
of Fat Weight You'll Burn / Lose!
Before you begin to
doubt the sentence you just read, take
a good look
at PRISONERS:
- Prisoners only eat 3 or 4 times a day.
- Prisoners
have
no choice as to what types of food they eat.
- Their meals are not very nutritious according
to "popular" standards.
- Their meals
are high in carbohydrates, and are low in protein.
- The little protein they eat is not the
"ion-exchange" high-priced whey, it is mainly eggs, milk, and some beef
and chicken here and there.
- Prisoners
don't use any kind of supplements whatsoever!
However, prisoners
are some of the most muscular, most
toned, most
well-defined, most powerful individuals!!! No doubt about it!!!!
That alone should
make it obvious that what you eat almost has no
affect on your muscle-toning progress.
I quickly came to
the realization that just because a diet "looks good
on paper" it doesn't mean it's actually going to work in real life.
For many years now
we have been led to believe that your fat burning / weight loss goals
rely
up to 80% on nutrition.
Why is that there
are tons of people who eat very "clean", buy
high-priced "fat free" foods, organic products, powders, and supplement
shakes, and measure and calculate every little calorie they put into
their mouths, yet they still don't LOOK good???
Think about
it: who
benefits the most from people buying tons of
certain foods and products to follow the "popular" diets? The
manufacturers and sellers of these goods. Companies are going to
write
all over the magazines, diet books, and television that you must eat a
high amount
of grams of protein just to get you
to go and spend $50.00 on the newest "fat-burning / weight loss"
compound out
on the market.
They are going to
tell you that you must consume a "highly thermogenic, fat burn
incinerating" pill to get you to
go out and spend your money on their worthless powders, shake
bottles, and horse pills.
Imagine if companies
came out and told the truth about eating. They
would go bankrupt, because people would no longer be fooled into buying
their lousy foods, supplements, powders, and pills.
Why
Supplements Are Worthless and Why You Shouldn't Waste Any of Your
Hard-Earned Money on Them
As I mentioned
earlier, I have spent over $43, 200.00 on supplements,
and that amount is probably in reality a lot higher. I didn't lose one
ounce of fat from any of them.
Every couple of
months a new supplement or an updated, "more potent",
version of an existing supplement is released to the market. Every
single one makes claims of being able to burn pounds of fat weight. And
they seem to be getting more
and more expensive.
Why
is it that none
of them seem to live up to all of the their hype???
The
Truth Behind the "Medical and Scientific" Studies That Supposedly
Back-Up the Supplement Company Claims
On most of the ads
or articles that hype supplements a "medical or
scientific study" is cited. You read how a "double-blind" study on a
"placebo" group and a "tested" group over a certain amount of weeks
proves the claims of fat burning / weight loss by the supplement
company. Guess
who's paying for those tests to be conducted? That's right, the
supplement companies themselves.
How do I know this?
The supplement companies themselves say it, but
they try to twist it by saying that "they want to ensure the
effectiveness of these products and they want to 'help' people by
producing supplements that work".
You can best believe
that these "scientific studies" are biased.
That's
like believing medical exams conducted by tobacco companies saying that
nicotine is not addictive and dangerous.
If a supplement
company is constantly paying "big money" to these labs
and technicians to conduct these so-called "studies", these tests are
going to make sure they support and make the supplement look good for
selling. Like the saying goes, "Don't bite the hand that
feeds
you". Bottom line: these lab studies are biased.
How is it possible
that an "all-natural" supplement claims to be as
strong and effective as steroids or prescription medications, yet not
have any of the dangerous
side
effects?
Every single
supplement company claims that THEIR whey protein, thermogenic
compound, or fat-burning pill is the most effective and only one that
works. So which company is telling the truth?
None! They just want your
wallet.
Magazines charge
thousands of dollars per month to advertise in their
magazines, so, of course, they want to keep selling.
Something I learned
in my Paramedic studies: Another factor they
fail to tell you is the dosage
of the particular ingredient that was
actually used on the test subjects. Sure, the ingredient might
have shown some signs of hope, but many times it's at very high
dosages, sometimes up to 10 times more than what they recommend on the
label! If you were to take the high dosage used in the
studies
you would have to rob a bank to afford it, with the risk of suffering
some sever side-effects.
I could keep on
writing of my specific personal experiences with
supplements, but it would probably be longer than the Bible.
Why
Do The Test Subjects Seem To Respond So Well To These Supplements?
Another thing that
must be looked at in these tests are the subjects
themselves:
- On many tests, they
use rats, not humans.
- On other tests, the subjects are people who used to train,
but haven't in a while. No matter what they ingest
or what routine is used, they are going to burn off a lot of fat
quickly.
This is because once your arms, chest, or any other muscle group have
reached a certain size and tone, it is MUCH easier to return to
that if you had stopped training for a while. This is called "muscle
memory". These subjects sometimes are just "re-gaining"
size and strength that their muscles had already once possessed.
So, no, it isn't the supplement that
is responsible for the muscle or fat burning.
- Sometimes, the
subjects are ill, malnutritioned, or recovering individuals that pretty
much any change in their diet or training is going to give some
results. Again, the supplement isn't responsible for the weight
loss,
but the
supplement companies try to make it look that way.
- Sometimes, the test subjects are bodybuilders
that are either taking steroids,
are naturally gifted, or both. Those
2 factors alone make it worthless for
average people like you and me.
How can you find out
this information and verify it yourself? At the
very end of these ads or articles they cite in small print the
“references” to the studies. You can then take that and look the
studies up in the medical journals which give the details of these
studies. That's where you start seeing the REAL facts behind these
"studies".
Supplements will
come and go everyday. Don't waste money that you
sweated, sacrificed your mind and body, and spent 40+ hours weekly at
work to earn. Look at prisoners. They
don't eat or swallow any
supplements at all. Yet some of the most ripped, well-defined men are
in prison.
I burned off over 50
pounds of fat weight off my frame and dropped some serious
inches
after figuring out the correct training / fat-burning and eating
techniques......ALL
WITHOUT SUPPLEMENTS. You can
do the same! (shortly I'll show you how).......oh, and I DIDN'T
HAVE TO DO HARDLY ANY CARDIO.
Again,
I went from a chubby 250 pounds, to a toned, muscular, well defined 200
pounds.….that’s 50 pounds of fat shed, and losing 10 inches off my
waist line!
Now, it’s YOUR turn….
Like I've stated
before, I spent loads of money on supplements,
magazines, videos, and diet books, and deprived myself of eating the
foods I
enjoy for almost 10 years, which got me nowhere. I finally was able to expose the truths
that allowed me to burn fat / lose weight, gain strength,
confidence, self-esteem, and a body I was proud of showing off.
It also led me to
becoming a Cleveland Firefighter......all:
- without
supplements
- working out less
than 2.5 hours a week
- performing only 2
total “special” sets every 7 days per muscle
- buying everything
from the local grocery store (NOT some expensive supplement
store)
- I achieved this
without sacrificing the precious time I
spend with my wife, family, friends, career, etc.
- eating ANY and ALL foods I wanted EVERY
4th DAY
- doing
hardly any cardio!
I have had friends
and fellow Firefighters ask me to help them burn fat / lose
themselves. I knew that
there were tons of others who have
gone through the exact same
frustration and loss of money on bad advice and products as I did.
I got tired of
seeing supplement companies rob
working people of their
hard-earned money, because it happened to me. I knew that if a fat, overweight,
weak, average-genetics individual like me was able to burn / lose 50
pounds of lard, many others could do it also.
So, I decided to
write a very detailed, step-by-step
manual that
explains every-single-thing I did to burn fat / lose weight, tone up,
build muscle and strength.
It
explains in great detail how I went from weighing 250 pounds to
weighing 200 pounds, DROPPING
OVER 10 INCHES OFF MY WAIST, and increasing
tremendously my strength. This program is written with the needs and
concerns of the average, overweight, slow-metabolism, hard-working,
busy, full of personal
responsibilities person in mind.
Here is a list of
some of the topics and questions that explain the many techniques,
truths, and strategies that I have uncovered
in my manual:
- The concept of increasing “muscle
capacity” (page 5)
- How your
nervous system determines whether you just get strong, or whether you
get toned AND strong (page 6)
- The 6 Major Muscle Toning Factors.......AND WHY WEIGHT TRAINING
IS ABSOLUTELY NECESSARY IF YOU WANT TO BURN / LOSE SOME SERIOUS FAT
(....not cardio!) (page
7)
- To tone and
harden a muscle, do I have to go to failure? (page 7)
- How to tap into “untouched and untrained”
muscle fibers (page 7)
- Is getting a
good muscle pump necessary for toning the muscle and becoming
defined? (page 8)
- How many sets it takes to cause the greatest
muscular “growth spurt” (page 10)
- Which set is
the ONLY result-producing set when training (page 11)
- How many reps a set it takes to work completely
a muscle (page 12)
- The
BEST training technique I have ever discovered to use during a set that
produces the quickest muscular toning / definition WHILE allowing to
cut my
training time to 1/5th of what it used to be (page 14)
- The “Heavy Weights for High Reps” concept
(page 14)
- How fast to
perform each rep to induce the most tension in a working muscle (WHICH
IS AN IMPORTANT FACTOR IN RAISING YOUR METBOLISM, BURNING CALORIES, and
SHEDDING FAT!)
(page 15)
- How the amount of reps affect muscle strength,
definition, toning, and endurance (page 18)
- Aren't high
reps for getting you "cut and defined" and "shaping" the muscle, and
not for building size? (page 19)
- Are low reps for building mass? (page 19)
- If “partials,
negatives, and forced reps” are worth doing (page 20)
- How long should I pause in between each
rep? (page 21)
- What if you're
an "advanced" trainer, should you use more sets or exercises?
(page 21)
- How many times a week should I train the same
muscle (…and it’s NOT once a week)? (page 22)
- The 4 Stages
of Muscle Building (page 24)
- How do I group up my workouts and on what days
should I work out? (page 24)
- The best
training split (ways to group up your workouts) that gives you most
amount of training and recovery (“the best of both worlds”)....WHILE
BOOSTING YOUR CALORIE-BURNING METABOLISM (page
25)
- How long to rest between muscle groups while
working out (page 27)
- How often and
when to take a break from training (page 27)
- The best way to warm up a muscle to prepare it
for the “real set” (and it isn't a ton of sets like everyone else
recommends) (page 28)
- Whether you
should stretch or not (page 28)
- How much weight do I use per exercise?
(page 29)
- When to
increase the weight (what gauge to use) (page 29)
- Why you should only do 1 exercise per muscle
per workout, but how to rotate them for full development (page 31)
- Should I do
"compound" or "isolation" exercises? (page 36)
- Should I use barbells or dumbbells? (page
37)
- Which are
better.....machines, cables, or free weights? (page 38)
- List of some exercises to perform per
muscle (page 39)
- How to know
when it’s time to “drop” an exercise from your routine and pick a new
one to keep the muscle toning / defining process going (page 41)
- But won’t doing the same exercises for months
and months without changing cause me to plateau? Don’t I have to
keep “tricking”, “shock”, and “keep off guard” my muscles so that I
continue to grow? (page 42)
- Should I join
a gym or train at home? (page 43)
- How to perform each exericise (page 44)
- Why you
SHOULDN’T perform an exercise with strict form (page 51)
- The 5 Keys to Avoiding Injury (page 53)
- Should I use
different grips? (page 53)
- Should I use a waist belt for support?
(page 54)
- Why you have
to keep your workouts to under 1 hour (page 55)
- The moment of the day to never train at
(page 57)
- Do you have
to feel sore to know if you had a good workout? (page 58)
- How to train a “stubborn / lagging” body
part (page 59)
- The major,
major importance of The Training Log (page 60)
- Why WHAT you eat isn’t
what’s important (…and
what IS) (page 62)
- The
brutal
truth about protein and why you DON'T need a ton of it (…I guarantee
you that you aren’t going to read
this ANYWHERE ELSE!) (page 63)
- The # 1 proof that a high protein diet is NOT
necessary (page 65)
- Will being a
vegetarian affect my ability to burn fat / lose weight? (page 66)
- Should I worry about whether I eat "complex" or
"simple" carbs? (page 67)
- The real deal
with saturated fats (page 68)
- The biggest and most dangerous enemy in foods
today (…and, no, it’s not carbs, sugars, or anything like that)
(page 68)
- The most
important eating factor, by far, in finally getting rid of your
overweight
body forever (page 69)
- Should I purchase "nutritional shakes" to help
me get my calories? (page 70)
- How much food
you need to eat to BURN OFF FAT (page 71)
- Links to websites that tell you the calorie
amounts of some of your favorite foods and restaurant items (page
71)
- A simple and
quick method to use on those few occasions when you don’t know how many
calories are in a particular food (page 72)
- One of the most important
concepts that you
MUST understand and realize if you are ever to convert your physique
from fat to buff (…by far, one of the most important truths in
this manual and what NO ONE realizes, even though it’s right in front
of their faces!) (page 74)
- Why it is a
major myth that you can gain muscle and lose fat at the same time
(page 79)
- What if I'm hungry? (page 80)
- Why you need
to eat a different amount of calories on certain days and how
much (page 81)
- In what manner to adjust your calorie level
whenever you switch from gaining muscle to burning fat (and vice
versa) (page 82)
- How many meals
to eat per day and when....AND THE CRUCIAL
"ZIG-ZAGGING" METHOD OF CHANGING YOUR CALORIES UP TO GET BOTH THE MOST
AMOUNT OF FAT BURNING WHILE PREVENTING YOUR METABOLISM FROM SLOWING
DOWN (....this is one of the most important lessons, by far!)
(page 82)
- “Pre-Planning” and how to do it (page 87)
- Metabolism,
vitamins, minerals, and anti-oxidants (page 88)
- The real story to how much water you should
drink (page 89)
- Why the RDA
(Recommended Daily Allowance) is worthless (page 91)
- Why the Glycemic Index (GI) is nothing but
garbage (page 91)
- Fast Food and
Restaurant eating (page 91)
- Training for fat burning and the # 1 mistake
EVERYONE makes (page 92)
- Why you should
never do too many cardios to burn
fat (page 94)
- What type of calories get burned depending on
the intensity (page 96)
- How to
determine your Maximum Heart Rate (page 96)
- Why you only need a MINIMAL amount of
cardio (page 98)
- The best
moments to perform cardio for maximum fat burn (page 99)
- How to track your progress (not just strength,
but mainly fat burning / losing) and how / when to make adjustments
(VERY
IMPORTANT!!) (page 101)
- The 3 “tools”
that you must use to track your fat burning / weight loss progress
(involving certain “readings”
and “measurements” of your body) (page 102)
- Bringing your “mind” / “mental attitude” into
the fat burning / weight loss picture (page 107)
- The 10 Steps
to Mastering the Mind (page 108)
- Samples of meals (page 109)
- A blank
Workout Log that you can use (page 112)
- One of MY sample Workout Logs (page 113)
- A blank muscle /
waist
Measurement Log (page 114)
As you can see for
yourself from this list (which I
included the exact
page number where you can find every particular piece of information),
this 115 page eBook ("electronic book")
is packed with information on
every single page.
I don’t do like other individuals that have
books. They fill up their pages with a bunch of “filler”
material. Not me. This eBook is nothing but pure fat burning / weight loss / muscle
toning
information. “Meat and Potatoes”!
|
|
Here's
What Other "Former" Overweight Individuals Have to Say About "From Fat
to Buff"....
"....., I
have now been trying your style of fitness
for two weeks and so
far this is the best fitness workout I
have ever done or even read about.
I have not been doing it
to long however in my two weeks of doing it I have seen a
noticeable
difference especially on my bicep (3/4 of inch).
In the first part of
my e-mail I just wanted to thank you for
creating this workout
and also making it available for others."
Ghiath Mrich,
Pennsylvania, U.S.A
"After 4 weeks of
fat-burning, I can assure you that the
method you describe is the best I've done so far for mainitaining
muscle while losing fat."
Jay See, via email
"Thanks . I
have successfully printed the e-book, and just
completed my first
week of the program. I can already see a difference.
I know I'm on the
right track and looking forward to training next week. In the past I always looked forward
to rest days, but now I'm actually anxious to get back to the weights!
The
price of the ebook is almost nothing compared to the money I've wasted
over the
years at GNC, choking down products like Cell-Tech Creatine and
countless protein bars and powders. Thanks again, John
S."
John S., via email
",
I wanted to write and
say how much I enjoyed reading the ebook
yesterday, it is
awesome! I wish I could have
read this book
about 10 years ago. It has finally
put to rest every question I
had concerning proper
training and nutrition for muscle toning.
The explanation of rep ranges and
how they produce (or don't produce) muscle definition is priceless. I have wasted so much
time with Heavy Duty, Max-OT, POF type workouts that did
not produce the results I expected, but left me feeling
wiped out from all the gut-busting effort that was supposedly
necessary to force muscles to tone up.
No
more time wasted reading various magazines trying to
figure out a way to cycle my workouts, what intensity
techniques I should use.... etc., etc., etc.
The nutritional
information is also outstanding, especially with
regards to protein
intake from both a frequency and consumption
perspective. The
explanation of how amino acids can be obtained
from sources other
than protein to facilitate muscle repair and
definition was
the most
significant thing I have ever read concerning bodybuilding nutrition.
I was definitely
shocked at how little protein needs to be consumed on a daily basis.
It will
be a such a relief to be able to go places without worrying
about
having to eat some protein every couple hours,
or else I'll start losing precious muscle tissue by the
minute (what a joke!!!). Everything
from water consumption to
calorie adjustments are all
explained
very clearly and
logically.
I am definitely ready
to start following the guidelines you have
established after
taking a couple weeks off to allow my worn-out body
to recuperate. I knew
there had to be a better way to approach obtaining a muscularly toned
body
without having to follow such rigid and unnecessary training and
nutritional practices. I thank God
that I found your web-site.
Developing a strong,
lean body should be a healthy and enjoyable
endeavor that
requires a certain degree of discipline, not something
that needs to become
an obsession in order to make worthwhile progress.
You
have provided so much valuable information that it makes reading other articles and magazines obsolete.
I am
trying to decide whether or
not to renew my subscription to Muscle and Fitness and Ironman (just
for the pictures, and to laugh at all the useless articles), but
why waste the money.
Thanks
again for making this book available, I believe it will be the best money
I ever spent towards physical improvement (not to mention the money saved), and I look forward to
reading any future newsletters you send.
I can't
wait to finally start making some real progress, I will
definitely tell
anyone who asks where to find the best bodybuilding info
available.
God Bless,"
Jim Ellcessor, Ohio, USA
update from
Jim-------------------------------
"Hi ,
I hope everything is
going well with you!
I wanted to give you
an update now that I've been using your training
system for over a
month now, and all I can say is THANK
YOU!
Your eBook
and newsletters are the best source of bodybuilding advice that exists for us average guys.
Everything you said about training and nutrition has proven
to be hands-down the most effective
way towards achieving the body I've been working for
(somewhat unsuccessfully),during the past 10
years or so.
By eating a variety a
healthy foods......and following the sets,
repetitions and rest
intervals you outlined, I honestly
can't believe
the
progress I made in such a short period of time!
Every
bodypart is starting to become better developed and more defined.
My shirts are getting tighter through the chest, shoulders and arms,
and I've
had to pull my belt another notch tighter. My legs are getting such
a tremendous pump from the higher reps that it almost feels like they are going to explode...
You know, I always wondered how movie
stars could get into such
good shape for a specific role in a reasonably short amount of time. If
they are not taking steroids, or whatever, they must be working out on a
program similar to yours.
When I trained with Heavy Duty and POF, I pushed the
intensity level
so much with all of
the pre-exhaust, dropset and static contraction stuff,
that I couldn't work
out for more than a few weeks without feeling wiped
out. Then I tried MAX-OT and other various strength
training routines,
focusing on lifting
heavier weight for lower reps and long rest periods.
The results were
exactly as you explained in your eBook and the
newsletter 'The Size
and Strength Clash'. I think that the only size gain
I had been
experiencing lately was my tendons and ligaments swelling
up from the excessive
amount of weight they were trying to handle,
because my muscles
certainly weren't getting much bigger.
I am thankful to God that I didn't get
a hernia!. There were some days though, when I actually looked and felt
weaker (especially my arms), which I was beginning to realize was a result of
overstressing the nervous system on a continuous basis.
With a new
perspective on bodybuilding and a great training system, I now look forward to each
workout, yes, even leg training, and I
will never go
back to the way I used to train. Seeing the results of such productive training
without feeling totally exhausted is just awesome!
.....now rarely feel bloated or sluggish like I
did when I was gulping down those protein shakes.
Thank you again for the newsletters, they are quite inspirational,
and continue to reinforce the concepts that you have laid out in your book.
I read them and various sections of your ebook a couple times a week
to keep instilling the various training and nutrition concepts into my
mind. Please keep the newsletters coming!!!
Take care ,
and know that God watches over you and the other firefighters that
risk their lives for us each day!
Also, continued
success with your web-site, you certainly deserve it.
Hopefully
many others will realize this is best source of nutrition and training
they are going to find. I certainly think it is.
God Bless you and
your family,"
"Hello,
Enjoyed your book
because it is the TRUTH and as written
the TRUTH shall set you
free. Free from years of wasted
effort and discouragement.
Enjoyed your book becuse it is to
the point, the KISS method KEEP IT SIMPLE STUPID.
Your book has helped
me work out every day with the conviction that
I am finally doing
something that will produce results and to think that
prisoners inspired
this and not some so called muscle guru,and I don"t
have the almost
crippling discomfort from heavy lifts.
I feel relieved for not having to
spend a fortune for worthless kidney damaging supplements and mad
at myself for what I already spent.
My only
comment is DO NOT change a thing and God bless you and thank
you for your great piece of work.
Just think
a prisoner inspired all this and you and your work can be likened to RAMBO that came to
rescue and set free... all of us prisoners of the lies and
confusion.... not to mention the pain of both physical, emotional and
financial suffering .
Thank you,"
Bob Edwards, via email
"I liked that the
book was easy to read and went right to the point which
is good. I just
wanted to get to the hard core information and not get
bogged down by all
the technical stuff. Most books try to impress you
by adding "fillers"
with alot of textbook information. I suppose this
makes them sound
smarter and maybe hides the fact that its all theory
and not tested.
What
grabbed my attention was that your ideas goes against everything, I mean everything (including Arnold, Weider),
I've read. I bought alot of books, including ebooks such
as one from Brad Callen, Tom Venuto,
Francesco Castano.
In my mind I was
thinking "This guy's idea is whacked, whats he thinking????" but then I thought,
it sounds crazy enough to work. It
sort of hits you and it all makes sense when you explain it
with real life examples.
Here I
am for over 10 years following everything
the gurus told me to do, I gained a
lot of fat. I was just sick of hearing advice from guys who never tried
it themselves or who were gifted physically to begin with. Its
refreshing to know that your an average joe.
Your techniques
seems odd at first, thats because we were conditioned to think for years that what
we knew was the only way to get defined muscles. Its like you exposed
the biggest fitness scandal. I loved that.
But I can say that
for sure its a routine that I can be consistent with
because its so
simple. The nutrition part blew
me away and it made counting calories easier.
I actually get to enjoy my meals now!!!
No more looking at the clock to see if I have to
eat. No more weighing everything. It saves alot of time not having to think about
carbs, protiens, fats. I can now focus on just working out.
I like that you don't
have to buy supplements on your program. I m not a big fan of them
either. Price and effectivness are the main reasons, and they sure don't
taste good. I think its a good selling point, knowing that we don't need to
spend more money as it is..
Regards,"
Sichan, California, USA
"I enjoy the e-book
very much and it has been very very helpful. What I
found most helpful is
the info on nutrition, I knew deep down that it would
be impossible and
very expensive to buy the amount of food and
supplementation as
the magazines prescribed. Yet I am currently recovering from the
effects of the "250 grams of protein daily, 5000 calorie daily diet" in
which along with muscle, gained an immense amount of fat.
I am big
on motivation, but short on knowledge and nieve to what a magazine would tell me.
I'm going to spend more time ridding myself of this fat than I did putting on all
this weight.
I
wish I could have run across this e-book before I started training to
save myself the trouble. I'm
currently using your fat loss technique to see what my true muscular
weight would be. It's taken me time to realize it's better to be muscular than
big, and that's what I know this e-book will help me achieve.
The training section
is also very beneficial, I was killing myself training,
squatting 350 for
reps and dreading my training. I would quit training in
cycles due to the
emotional and physical stress that heavy training was doing to me. I can
see how that trains your nervous system more than your muscles after reading your
book. I never felt my target muscles performing the work under that much
stress. Lifting for higher reps
and producing the
pump has put the fun back into lifting for me.
It's
great to know that you don't have to spend a massive amount of money on
supplements.
I would feel guilty spending 600-800 dollars a month on food when there
are people starving in other countries.
The only thing that
seperates amateur bodybuilder from professional
bodybuilder is the
amount of drugs and illegal growth hormone that
individual is putting
into their body. I hate to know that young kids
reading these
magazines think that hard work will produce that physique. It's a crime by that
industry and would love to see all the drugs honestly taken out of those
contests.
I try to educate
people about these issues just like yourself because i've
tried the eating and
training methods that don't work. People are very stubborn and want to try all
these magazine type programs that keep people frustrated and taking their
money.
Thanks so much for being around to help people out,
unbiased
and honest like the way things should be done!!!
Thanks again."
James Mattews, Mississippi, USA
"I started the program in full a
little over 2 weeks ago, I actually changed my eating habits 2 weeks
in advance of starting the workouts. Since starting my workout schedule I have gained 11 lbs. in 2 weeks, mostly in
muscle on my chest, arms, shoulders and back (...which speeds
up the metabolism to burn calories and fat).......This
is a big change for me, and tells me I might just be on the right track to see some significant
gains."
Steven Church,
Arizona, U.S.A.
update from Steven
Church-------------------
"Hello
,
"I enjoyed your ebook
a whole lot.
The most
eye-catching information about this is the dieting because before I thought you had to
be very
strict when it comes to dieting but now after I read it throughly, it
seemed really simple and easy 2 follow and
you dont even have to make a diet all
you have
to do is eat the amount of calories you need everyday.
I never tried supplements before but im glad i
never did because i would've been wasting a lot of my time and money."
Michael S., via email
update from
Michael---------------------------
"Hey John,
At first I was a little skeptical because your
site seemed to
be much like other sites that promote weight loss theories. I wasn't
sure if the feedback letters and e-mails posted on your site were actually
true, but then I saw MY e-mail posted
on your site.
I was very
glad, and it showed me that all the
e-mails posted on your site are in fact, real e-mails from buyers, consumers
etc. It only re-inforced my opinion.
Thanks again, take
care
I'll keep you updated
on my progress"
"Hello ,
Just let me repeat my
subject line again...KABOOM!!.
Brother, that one word describes
my experience so far with your amazing program. You have opened the
flood gates.
I have learnt lots of
new things from you and got confirmation on things that I had already
discovered on my own, but didn't fully understand how to use it best...
such as how calories
and muscle development relate. I also understood how high reps with manageable
weight produced better muscle growth.
But what impressed me most was your
program for managing the reps and sets so that it produces it's best effect.
| | |
