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Driven to Change
How to Turn a Fat Loss Failure
Into An Instant Success
by Omar Isuf
Body Transformation ExpertNot to be Reprinted for Commercial Uses Under Creative Commons License 2.5 2010
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What This IS
This guide is the ultimate motivational tool necessary to turn
any shit transformation into a guaranteed success. It combines
sound advice, practical tips and in-depth look at the motivational
aspect of transforming your body. Many people set out with good
intentions but few succeed. The why doesn`t matter, whats
important is that with this resource, you will join an elite group of
ultra successful people.
Further resources including free work out videos and mealplans can be accessed at:
WWW.FATASSTOBADDASS.COM-The ultimate free guy
transformation program. Get ripped for free with 8 weeks of work
outs, recipes and sample meal plans. I take you step by step the
fat loss process. Theres also a platinum version that includes
double the work outs, HD videos of the work outs, full meal plan
and more!
WWW.DIVINEINNOTIME.COM-Give the gift of sexiness to
yourself ladies with 8 weeks of work outs, recipes and sample
meal plans for free. I take you step by step the fat loss process.
Theres also a platinum version that includes double the work
outs, HD videos of the work outs, full meal plan and more!
Further Resources
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1. Subscribe to my Youtube videos here. There are
over 100 videos dealing with other work outs, recipes,
work out tips and other cool shit to help you transform
your body-fast.
2. Subscribe to myWebsite Omar Isuf- where there
are over 100 articles on Fatloss, and 3 new
blog posts a week that will help you NOT make common
newbie training mistakes.
3. If you are a WOMAN, a just started a NEW WOMEN ONLYYoutube channel, which you can check out over here (CLICK
TO SUBSCRIBE). Two sexy videos a week, its a NO brainer!
4. Ask Q on my Facebook Fan Page here (or add me as a
friend) to ask any of your health and fitness questions.
(But no personal questions, I ain't a shrink!)
5. Follow me on Twitter to get health updateshere,
but warning: I drop a lot of F-bombs on Twitter, so
the fuck what?
Good luck on your journey!
All the best,Omar Isuf aka Chef Buff
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Why Do We Fail?
First before I become your champion, your fat loss success
coach, I must play the role of devils advocate.
Why do we fail so often? Why do 99% of people that set out
to transform their bodies, their appearance, their mind, fail? Im a
trainer. Ive failed. Both my clients and myself have failed before.
WHY? A simple question with not such a simple answer. In a day
and age when we have more gyms, more diet books, more
experts on health and weight loss, we as a society are fatter than
ever. If we have more solutions, why arent we solving our weight
loss dilemma? In other words, ifapparently the answeris
staring us right in the face, why arent we succeeding?
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All it Takes is One Bad Apple To Spoil The Whole
Damn Bunch
Fear is the mind killer- Dune
We know what we should be doing but we dont do it. We
know to eat healthy but we still eat two smores for $1.39 at
McDonalds (or maybe it was just me). We know that we should
work out at least 3 times a week but probably spend more time in
front of the TV on any given day than we do at the gym for the
whole week (once again maybe it was just me and the Lost
marathon was on- hey somebodyhas to decipher that damn
show!). We set lofty New years Resolutions and dont follow
through. Does any of this sound familiar to you?
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Appetite For Obesity
Obstacles can't stop you. Problems can't stop you. Most of all other people
can't stop you. Only you can stop you.Jeffrey Gitomer
HOT.LIQUID..CRAP for your body.
If you are like me, youve had all of the above happen to
you (except it wasnt two smores...it was more like ten). I think it
would be easy to pass the blame off to someone other than
ourselves. We could blame our environment. After all, we live in a
culture obsessed about food. Whether they be your billboards,
radio spots, or Superbowl TV ads, you cannot escape from food.
While some might fall victim to their environment, Ive seen and
have had tons of success stories of those overcoming their
surroundings to succeed. A crappy environment is no excuse; I
know it is still possible.
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Get Fit In Five Seconds
Should I break the news or should you?
Still others might accuse the misrepresentation of exercise
in the media. All the 5 minute abs, drink X product and lose 300
pounds, and Just Think and Get Fit products have conditioned us
to believe its easier than it is. When we actually try to make a
change, we discover it is a lotmore difficult than not adding two
cream and sugar to our morning coffee. We cant just run on
Sundays and look like Jessica Alba. This becomes frustrating and
we once again quit. While this might be tempting to believe, Ive
also whipped some former if I walk and talk at once I lose my
breath into lean mean fighting machines.
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What IS the Answer?
Not the answer
With so many possible culprits, we become lost finding the
solution. Telling someone to go work out and eat healthy are not
solutions. We all know it; we have a problem following through
with it. I should say that we hada problem. Not anymore. Afterstruggling with the answers both with myself and my clients, I
have found the solution and I can repeat this success every single
time. The key is instead of isolating the problem, is to focus on
the solution.
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The Solution is the System
The solution is the system unless the system is a crazy computer named HAL
And the answer is that there isnt one quick fix, much like
there isnt one problem. It is a combination of thoughts, beliefs
and actions that either propel us to success or limit us. The
solution is putting together a guaranteed system of success that
eliminates all these barriers and gives us a clear path to success.
Interestingly, it is the right combination of habits, beliefs,
actions, and the right environment that foster true success. You
see, success leaves clues. Slowly putting the pieces of the puzzle
together, Ive at last arrived at the full picture. What happens
with these certain keys in place is guaranteed success. Some are
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obvious (like a positive self-image), but others are more
mysterious (like balancing the work/rest equation). Along the way
some negative thoughts, actions and beliefs have to be unlearnt.
Tony Robbins Meets the Tooth Fairy
Your body is the summation of all the positive actions and negative actions
youve performed on your body.- Omar
Im your bad ass tooth fairy
After toying around with the formula, Ive managed to distil
it into a readily comprehensible format. Consider me your Tony
Robbins meets Eckhart Tolle meets the Tooth Fairy; an
unstoppable combination of positive, proven methods to help you
succeed on your journey towards permanent fat loss success. And
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this is something important. Very important. I see countless
people enter the gym and never return. I see others who DO
come, but dont know what to do and end up not seeing the
results they want. It must be very frustrating and defeating. I
know, Ive been there before.
I Know, Ive Been There Before
Imagination is the beginning of creation. You imagine what you desire, you
will what you imagine and at last you create what you will.George
Bernard Shaw.
First photo: Skinny 2006, next fatty 2007, next 2008
When you are fit, everyone assumes that you always were that
way. Here is the skinny, I was, very, and then I got fat, very, and
now, I`m neither.
When I was young, I was very active. Soccer, swimming,
baseball, track and field; you name it, I was in it. Then suddenly
with high school and other distractions, exercise took a backseat
in my life. Big mistake. I felt lethargic and unwell. So I had the
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brilliant idea of eating a lot and sort of exercising to get back in
shape!
Here is the problem: my diet during this phase can best be
described as the see-food diet; if I saw it I ate it. A regular meal
for me was eight eggs, three turkey sausages, three pieces of
toast and a quarter block of cheese. This was one meal of about
five or six. In about nine months I gained sixty pounds (I looked
pregnant- but without the baby). Mentally, I believed I was all
muscle. I lied to myself when I saw my double chin and gut and
tried to ignore it. The shocking reality came when I came home
from university for the summer...and my mother called me fat.
Ouch I thought I was ripped
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It took awhile for me to accept that I was fat. I was in
denial for a period of time. However, the running out of breath
walking up the stairs made me able to lie to myself for only so
long. It was around this time that I started clarifying my goals.
Before, I never really established a goal; I was just winging it,
doing what I thought was right. It was when I decided to set
goals and develop habits around those goals that success
followed. I decided I was tired of having a gut and that ultimately
I wanted to look good, feel better, and be a healthy active
person. Armed with this goal, I began pursuing it.
It wasnt easy at first, I had many setbacks. Along my
journey, there were some trying times; periods when it felt like a
grind. Sometimes I felt like giving up; but I didnt, I kept at it. It
was ultimately my consistency, hard work and guidance from
those more knowledgeable than me that helped me succeed. My
journey in fitness has helped me develop a strong work ethic, a
higher sense of understanding of myself, and the belief that with
hard work anything is possible. It has given me the energy, the
passion for life and ultimately the fat loss solution that I now
possess and hope to share with you.
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Recently 12 week transformation, boy was this easier!
What This Book Will NOT Do
This book will NOT make you lose twenty pounds in twenty
seconds, drop ten dress sizes or get you the man of your dreams.
It will NOT give you a day to day eating plan completely
customized for your likes, allergies and lifestyle or your EXACT
work out to make you melt 20 inches in 20 seconds.
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Warning this book will NOT get you Tom Jones or his awesomely
fake tan
What This Book IS"There is little that can withstand a man who can conquer himself."Louis XIV
This book is your manifesto, it is your way of leading a
healthy active lifestyle. It is a belief system that cannot be
shattered. It is your resource to consult whenever you veer off
the path of success. This is your fail proof guide on how tosucceed...forever with your transformation. Forget yo-yo dieting,
fad work outs and quick fixes. We all know what we should be
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doing (proper eating and exercise) but dont. Its time to change
that. Its time to learn the habits, beliefs and actions that lead to
success.
Why This Book is Different
First say to yourself what you would be; and then do what you have to do.
Epictetus
There are millions of e-books out there, touting the solution
to your problems. From five minute abs to praying for a six pack,
the fitness industry is littered with a collection of shit.
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This book is based around no hype or over-exaggeration.
This book is meant to inform, educate, motivate and inspire you
to success. From the results of all my clients, I know the potential
power each individual has to make a lasting change in their life.
This book is for those that strive to be better, to be the best you
can be.
How to Use This Book
This book is organized into 12 key points that every
transformation requires. With them, the journey becomes easy,
without them it becomes an endless struggle. Each chapter
focuses on one key point. Within the book are powerful quotes
interspersed throughout that serve to inspire and inform, from
the great thinkers of our past. At the end of each chapter is a
quick twitter summary, questions to answer, actions to perform
and resources at your disposal. A video going into further detail
for each chapter is included. Also attached is a quick summary
guide. If you know anyone that can benefit from this summary
(see attached), be sure to send them the resource and help them
out.
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Now strap on your boot straps Toto because we sure as shit
arent in Kansas any more.
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Table of Awesomeness
Chapter 1: Purpose and Desire 18
Chapter 2: Planning 28
Chapter 3: Intensity 39
Chapter 4: Recovery 60
Chapter 5: Focus and Faith 77
Chapter 6: Fun! 95
Chapter 7: Persistence 105
Chapter 8: Positive Belief 119
Chapter 9: Progression 129
Chapter 10: Accountability 144
Chapter 11: Knowledge 158
Chapter 12: Social Support 175
Book Summary 184
Ending Notes 186
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Chapter 1: Purpose and Desire- The spark and
fuel to your fire
You cant start a fire, you cant start a fire with out a sparkBruce Springsteen
This is it. This is the moment. This is the time it will work.
Your transformation starts today. The real transformation.
You are ready to make a change. At other times you thought
you were ready. And failed. But this time will be different, this
time, you will succeed. Im not just stroking your ego, you now
have before you the ultimate success plan laid out. But before
you can even begin to start your journey, you must ask why you
want to begin in the first place. Its a long and sometimes
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frustrating journey ahead and to stay on track, to really wave bye
bye to your spare tire, you need to discover your core purpose.
WHAT IS MY PURPOSE!
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Peel Back Those Scar Tissues
If you don't know where you are going, any road will take you there.
Lewis Carroll, Alice in Wonderland
Why do you want to work out? Why even try and transform
your body? Is it to look better for others, feel better about
yourself, or avoid a whole host of medical issues? Why do I ask
so many questions (answer: because the only book I ever read
was Curious George, true story). You must be able to clarify why
you want to transform your life, your body. The why determines
everything. It is what is going to keep you motivated when the
going gets tough, when that double-crust pizza is calling out your
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name and your stomach feels like it is on fire. AND Im not
talking about your surface purpose (get bikini ready!), Im talking
about your deep rooted desire (feel better about myself). If you
have been avoiding the big questions, its time to stop. A fat loss
transformation is very personal and you will get to know yourself
very well over the coming weeks. Its time to stop hiding our
potential and to start becoming who you were meant to be.
Know Thyself (This Should Have Been a
Commandment)
"I count him braver who overcomes his desires than him who conquers his
enemies, for the hardest victory is over self."Aristotle
Come on, are you secretly a Backstreet Boys fan? Dont lie to yourself.
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At first, your core purpose might be hard to unravel. We
often perform activities without a clear sense of understanding
why we do them (ever try to justify your addiction to the
Backstreet Boys?). For most people, the goal of transforming
their bodies is more than just for health reasons. Sure itd be
great to live a long healthy life, who doesnt want that? But
usually there are much deeper reasons. Feelings of self-worth,
our motivation and state of happiness are intricately related to
our appearance and how we regard ourselves.
What Transforming Myself Has Done
The journey between what you once were and who you are now becoming
is where the dance of life really takes place.Barbara Deangelia
I Hate Butterflies...but you get the metaphor...or something
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My personal reason for transforming my body was because I
dont feel my best unless Im operating at peak efficiency. I like
the feeling of being lean and healthy, I like the way I look, I like
that I have more energy and it gives me more satisfaction out of
life. Fat loss to me is also an inward improvement; it helps curb
your animal desires of food and pleasure and lets you focus on
more important things in life (like your direction and purpose). I
find it clarifies my mind and teaches me self discipline. At first it
was purely about looking good for summer, but it became so
much more.
The Fat Loss Abyss
"People who are unable to motivate themselves must be content with
mediocrity, no matter how impressive their other talents."Andrew
Carnegie
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By getting our body in alignment with our spirit, it
fundamentally connects us to our core. Now its time to dim the
lights real low, bust out the candles and get in touch with your
spirit. In the resource below, you are going to ask yourself some
probing questions. You have to determine how bad you really
want this. To do this you have to find your motivation, your Tony
Little spark. To understand what I mean, you have to get in the
right mindset. Find things that motivate and inspire you to
become a better person. Get the Rocky DVD out (just dont drink
the raw eggs!), start singing Eye of the Tiger and get pumped
up (but please no spandex)!
Man in the Mirror
"Seize the day, put no trust in tomorrow."Horace
I dont know what Im doing here...but it gives me purpose...or something.
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Take the time to truly discover yourself and what drives you.
Know that once you do this, everything becomes a lot easier. It
is what will keep you coming back after the taste in the chicken
breast you eat is gone, when you have no more breath in your
lungs and when you want to quit...but dont. Make the decision to
succeed TODAY and not to tomorrow and you will! For this
transformation to succeed, all you have to do is make the choice,
decide to succeed and you will! Self-doubt, like extra fat, has no
place in that new sexy body of yours.
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Watch the Purpose and Desire Video
Questions To Answer
Only you can truly answer these questions for yourself. Take
some time to really think about these questions and answer them
honestly. Reflect back on these questions every four weeks to see
how youve changed.
1. Why do I want to transform my body?
2. What would I like to look like?
3. Why would I like to look like that?
4. Truly, whats my fundamental motivation for committing to
transform myself?
5. What would you feel like if you DID NOT achieve your goals
and remained the same?
6. Why is this time different?
7. What will motivate me?
Actions
Take before photos of yourself and pin it up on your wall. Better
still is to have your friends to hold yourself accountable. Visualizehow you will look at the end of your transformation. Imagine the
success you will achieve. Having a photo of what you want to look
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like gives you a goal to aim towards.
List your reasons why you want to transform your body, these
reasons will help you delve deeper into whats really driving you.
Post these reasons next to your before photo.
Resources
Here is a healthy dose of inspiration for you
Twitter Summary
You have to know why you want to transform your body to
be able to stick with it. Take before photos and truly ask why you
are doing this.
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Chapter 2: Planning, The Map to Success
Victorious warriors win first and then go to war, while defeated warriors go
to war first and then seek to win.Sun Tzu
What is your goal?
Alright Rocky, now that we are motivated and focused, we
need a plan of action. If you fail to plan, you plan to fail (I swear
I didnt steal that line from my Grade 3 Teacher). Nothing can be
more critical when designing a transformation than to know what
you will be doing. A plan is a template for success. It allows you
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to intelligently pave the road to a sexier you. Setting aside time
to plan out your success will spare you endless headaches along
the way.
A Day in the Life of a Poor Planner
Before beginning, plan carefully.Marcus T. Cicero
The following is an accurate account of how all my failed
transformations went before I learnt about proper planning.
Yeah it pretty much went like this.
Week 1-2: Feeling excited about making the transformation,
initial weight is down and energy in the gym is good. Bring out
the tank-tops and fake tanning solution!
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Week 3-4: Progress starting to slow down, so I immediately cut
calories and do triple cardio (ok I lied, more like ten times the
cardio)
Weeks 5-6: Desperate by lack of progress, cut calories further
(eating less than a supermodel) and working out like a
bodybuilder on a double dose of steroids.
Weeks 6-8: Burn out and failure, the combination of too much
work, too little recovery and a ravenous appetite lead to a
downward spiral
Weeks 9-12:Dont happen as I wimped out and quit, defeated
and crying like a pre-teen girl at a Jonas brothers concert.
Pretty much my thoughts exactly
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Find the Golden Mean
Even nectar is poison if taken to excess. ~Hindu Proverb
There are a lot of components to a proper plan. It must be
detailed, specific, with clear actions and methods of measuring
progress. Choose a goal that is achievable for your effort level,
time commitment and lifestyle. Saying I want to lose ten
pounds as a goal and planning to work out to achieve it, is a
recipe for failure. Without a plan, a goal is a lofty dream that
wont be turned into a reality.
Shes attempting the self-made 12 Week Eat Ice Cream Only Diet...
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How to NOT Plan Your Transformation
In the long run, men hit only what they aim at. Therefore, though they
should fail immediately, they had better aim at something high.Henry
David Thoreau
Like a first date, there is a lot that can go wrong when planning
a transformation. You need to come up with a game plan that
makes sense for you. Below are the most common faults of poor
plan. Like Richard Simmons, avoid these at all cost (especially
down a dark alley)!
1. Not planning your work out schedule around your lifestyle
(constant conflict)
2. Not planning your eating (either bad choices or starving
yourself by not prepping meals!)
3. No planned progress in your exercise program (what worked
this week wont work next week and if it aint working now you
definitely need to change it)
4. Copying someone elses routine (especially if your friendresembles Fat Albert)
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5. Choosing an easy program (Ballet Stretching classes!) vs
effective (grunting awkwardly with those weights!).
And you thought I was joking about Ballet Boot Camp...shame on you
6. Not having a back up plan if all else fails!
Success Tip: Save time, money and calories by preparing your
meals in big batch quantities. Grill up your chicken breast, make
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that chilli, prepare some buffins- what ever you need to do- do it
on your day off.
Plan-A-Holic
By failing to prepare, you are preparing to fail.Benjamin Franklin
You need to have a plan not only what you will be inside the gym
but outside as well (like that little thing called eating). Prepare
your meals, plan your work outs, and get your sleep(theres
nothing cool about missing a work out because you were picking
your navel late at night!). Luckily Ive set up the guidelines for
these four crucial categories and created convenient planning
charts to help you figure out your road map to success.
Your All-In-One Fitness Planning Guide
A good plan today is better than a perfect plan tomorrow.George S.
Patton
Uh oh, looks like I did the homework for you. Here are some
guides to planning your fitness success. It involves, training,
nutrition, recovery and tracking progress. Make sure to fill out the
attached companion charts.
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Like Smokey the Bear, its important to plan ahead.
Training Plan: You need to exercise at least five hours a week
(the more being better). The majority should be strength training
with some circuits and high-intensity cardio thrown in. Aim to
exercise at least three times per week. Focus on the most intense
work outs first and easier stuff later.
Nutrition Plan:Plan your foods so you arent second guessing
what you eat and pack it with you so you are never with out.
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Follow the big basics
- Lots of protein and green veggies
- Limited carbohydrates except around working out
- Get a good blend of healthy fats (coconut oil, olive oil, fish oil,
avocado, mixed nuts, flax seeds)
- Frequent meals (5-6 times to eat per day)
- Drink water (at least 4 litres daily)
Crap I ordered it, looks like I gotta eat it!
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Recovery Plan: Get a solid eight hours of sleep a night or in
total (take naps)
- Take as many Epsom salt bathes as possible
- Foam roll and stretch throughout the week to recover
-Listen to as much Barry Manilow as possible (ya right!)
Measurement Plan: To track your progress and keep you
motivated it is absolutely critical you log your measurements. Use
the resource guide attached and the following guideline on when
to record to keep you on track.
Measurement Type Evaluation Time
Photographs Bi-Monthly
Body fat Analysis Monthly
Anthropomorphic
Measurements
Monthly
Scale Weight Weekly
Now you are ready to go off into the wilderness my child.
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Watch the video on planning
Questions To Answer
1. What is your goal?
To help fill out this question, answer following these guidelines:
Specific: What specifically do you want to achieve?
Measurement: How will you measure your progress?
Actions: What will you do to get there?
Time-Oriented: When would you like to achieve this goal?
Actions
Complete your planning chart as per the instructions and fill in
the chart.
Resources
Please find attached your progress tracker and training schedule.
Fill in both.
Twitter Summary
If you fail to plan, you plan to fail. Create a successful plan
thats specific, measurable, action oriented and with an end goal
for success.
http://fatasstobaddass.com/http://fatasstobaddass.com/http://fatasstobaddass.com/http://www.divineinnotime.com/http://www.divineinnotime.com/http://www.divineinnotime.com/http://youtube.com/omarisufhttp://youtube.com/omarisufhttp://youtube.com/omarisufhttp://www.youtube.com/watch?v=r6uE_gKx5hQhttp://www.youtube.com/watch?v=r6uE_gKx5hQhttp://www.youtube.com/watch?v=r6uE_gKx5hQhttp://youtube.com/omarisufhttp://www.divineinnotime.com/http://fatasstobaddass.com/ -
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Chapter 3: Intensity of Spirit and Effort
So then because thou art lukewarm, and neither cold nor hot, I will spue
thee out of my mouth.The Bible (Revelations 3:16)
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If its easy, it aint worth doing.
Do not pray for easy lives. Pray to be stronger men.John F. Kennedy
Not so tough puzzle. Try again.
Your time is precious. You want this body now (and you wanted
it even more yesterday)! Now its time to get it. In order to get
this body fast, you are going to have to train hard and stay
focused. You can either decide to do this hard and fast, or slow
and in limbo.
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Limbo sucks any way you try to sell it
Work Out Less, Get More Results
Give thanks for what you are now, and keep fighting for what you want to be
tomorrow. ~Fernanda Miramontes-Landeros
You must find the magical number of exercise to get the
most amount of fat loss for the least amount of time.
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You want to pursue the ideal amount of exercise to get the
most results for your time. Every additional hour of exercise
performed per week, will accelerate fat loss. However, there
comes a point where fat loss will stall. The answer usually lies in-
between 5 to 7 hours for most people (of intense exercise, no
stair climbers!).
To accelerate fat loss we need intensity of action and of
spirit! Let me hear your war yell, ROAR! Thats NOT good enough!
Intensity is the reason Michael Phelps (American Olympian
swimming champion) can eat 10,000 calories a day of junk
(including deep fried grit sandwiches) and be ridiculously lean.
Intensity is the reason why you can be on the stair master 40
hours a week (like a second job), eat 300 calories of cottage
cheese and still not lose any weight. It is what separates those
who see results from those who quit.
Ignore the creep guy in the back,
Michael is lean and eats deep fried
grits. Winner: intensity
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How to Look Cool Popping Blood Vessels
Most of the important things in the world have been accomplished by
people who have kept on trying when there seemed to be no hope at all.
Dale Carnegie
My clients are always the hardest workers in the gym. They also
see the most results. Coincidence? Those that are successful
transforming their bodies train very hard. They dont work out,
they train. Hard.
FAIL. Eating chips watching Bugs Bunny is NOT an exercise my man.
My clients arent spending ten minutes at the water fountain
talking about Desperate Housewives. They are doing burpees.
Supersetted with jump squats. And frog jumps (and then usually
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puking but maybe I shouldn`t mention that so soon). On top of
that, they welcome the challenge. Instead of being scared of
pushing themselves past their comfort zone, they encourage it.
And so should you.
The War on Fat Loss
Some pursue happiness, others create it
Killing 500 guerrilla fighters while not speaking proper English= intense
This war on fat loss? Intensity is your buddy in bad times. It
will produce more results in less time. To find your true intensity
level, you must unleash your inner beast (no, not thatbeast!). To
do this, you need to get motivated. Working out should not be
boring, or a chore. It should be fireworks with the lights on! Quit
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your Running Group, put down the pink soft dumbbells (or use
them as paper weights) and get intense. If you aren`t sweating
in the first five minutes of your work out, you just wasted five
minutes.
Why You Should Be Super Intense
Super intense short shorts
If your diet is in order, exercise on a regular basis and arent
losing weight, your work outs suck. Lets quickly explain why your
work outs should be intense. Your body has three different ways
of using energy, they are The ATP-PCr System (explosive, think
sprinters, weight lifters), The Glycolytic System (think hockey,
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HIIT, circuits), The Oxidative System (aerobic, think marathon
running). When you exercise, you use a combination of those
three to burn fat. However, why intensity is important is
because the ATP system (the most explosive), will only be used
after the other two have been activated. This means that you
can run on the treadmill all day and since it is not intense
enough, it wont utilize the other two systems and youll be stuck
with those Thunder Thighs!
Beyonce work outs and thus wins
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So all that running isnt even working out your body to max
capacity! Working out however, with weights and being intense
does use all three. Would you rather be neglecting 1/3 of your
energy stores and slowing down your progress? Remember sweat
does not equal the amount of fat you are burning (otherwise you
could get lean by jumping up and down). This is why intensity
lets you work out less and get more results.
A simple example is a sprinter vs. a marathon runner. You
might not want to look like either, but a sprinter exercises a few
hours a week and is significantly leaner (less body fat) than a
runner who spends endless hours practicing their craft. What
would you rather do? A super intense exercise that burns fat fast
or toiling away frustrated at your goal?
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How to Scare People in Your Gym
Use these tips to up the intensity of any work out, or get in the
zone whenever you need to!
1. Get in the right headspace (usually music helps, or quiet self-
meditation before or reading something inspirational)
2. Clear your mind completely and focus on your goal. Remember
what is driving you.
3. Make sure you have adequate nutrients in your body so you
feel at your best (make sure to eat something at least an hour
before)
4.Perform a thorough warm up to get in the zone
5. Put aside any stress or worries you might have and remember,
the better you feel, the better youll perform.
Now go attack the gym tiger, just dont attack anyone in there!
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Hierarchy of Fat Loss
This is the order of what exercises you should do to achieve
results. Start from the first exercise type and complete the
prescribed number of hours BEFORE moving on to the next
exercise type. You have no business doing cardio if you havent
performed any strength training for the week! This is under the
assumption that a sound diet is being followed (no celery sticks
diet please).
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Exercise Type Description Protocol
1. Heavy StrengthTraining
To preserve or buildlean muscle as anavenue of rampingup your metabolism
This means liftingweights forapproximately 2-5sets with reps from4-10 reps. 2-3hours a week
2. VolumeDominant Circuits
To melt off fat andmaintain leanmuscle. These aretheburnwork
outs.
Minimal rest,compoundmovements, 10+reps, 2+ sets, 1-2
hours min a week3. High IntensityInterval Training
A good idea to do asextra physicalactivity if you aretired of the gym (orto be done postwork out)
30 seconds ofsprinting, 30seconds of jogging,repeat for 10-30minutes. 1-3 timesper week
4. Other forms ofenergy system
work (cardio)
If you have extratime and want to
burn additionalcalories, this istraditional cardio
To target fat: HeartRate below 130
beats per minute,maximum 40minutes at a time.Best down post-workout
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Muscle is Your Fat Loss Friend
Built for performance, trust me.
Without boring you, everyone for fat loss needs more muscle
(yes even you ladies that dont want to get bulky, women cant
get bulky). Muscle speeds up your metabolism, which meansyoull burn more calories throughout the day, accelerating your
fat loss. As well, more muscle gives you a better performance in
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the gym, which means youll burn more calories working out, so it
truly accelerates fat loss from two sides. This is why strength
training for everyone is so important. It preserves and builds lean
muscle. If you lose any lean muscle, your metabolism goes down
and your fat loss will stall. Remember, excessive cardio by itself
catabolizes (eats) your muscle. This is why it is potentially so
dangerous.
Best Exercises For Results
Designing the perfect program for your body is impossible to
do: everyone is unique. What might work for one person wont
work for another. However I can give you some of the best
exercises to perform to ensure you are on the right track. Stick to
these basic fundamental movements as the dominant exercises in
your routine. These are moneyexercises (no they wont make
you rich); they are big compound movements that yield the
fastest results (big movements burn more calories).
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Reading while working out= Not intense
As a rule of thumb, a sound full body work out will use one
exercise from each category. For visual demonstrations of these
exercises you can create a free account at
www.precisionnutrition.com where they have over 400 videos of
each exercise performed from multiple angles.
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Types of Movement Best Exercises
Quad Dominant Front Squat, Back Squat,Zercher Squat, Snatch-GripDeadlifts
Hip Dominant Deadlifts, Romanian Deadlifts,Sumo Deadlifts, Goodmornings, Pull Through
Unilateral Lunges, Bulgarian Split Squats,Reverse Lunges
Horizontal Pull Bent-Over Row, T-Bar Row,One-Arm DB Row, Seated Row
Horizontal Push Benchpress (Flat, Incline,Decline), Weighted Push-ups,Dumbell Press, Standing CableChest Press
Vertical Pull Chin-Ups, Pull-ups, Upright
Rows, Power Pulls
Vertical Push Military Press, Dips, SeatedOverhead Press, Push Press
Abdominal Plank variations, Dead bug, Abwheel, Reverse Crunches
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An Example of How to Design a Damn Good Program
I like to work out!
Your most important objective when training for fat loss is to
do more in less time. Lift more weight in less time before. Always
attempt to shorten your rest and lift as much as possible. No
work out should ever exceed an hour. To design a program, pick
one of the above exercises for each category and follow these
guidelines. This is a guideline and these rules can definitely be
broken, but they serve to get your started on the right path.
Type ofTraining
Restbetween ex.
Male Reps xSets
Wo. Reps xSets
Strength
Training
60sec-120sec 5-10reps x 2-5
sets
8-12reps x 2-4
setsCircuitTraining
15sec-60sec 12-20reps x 2-3 sets
15-20reps x 2-3 sets
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AN EXAMPLE (DO NOT DO THIS WORK OUT)As a woman attempting a strength work out you could do thefollowing using the above guidelines (please dont use this, it isan example and not a recommendation).
Each movement for 12 reps, with 3 sets each. Resting 60 secbetween sets
Front SquatsRomanian DeadliftsLungesPush-UpsBent-Over Row
Chin-UpsUpright RowPlank
I don`t want you to throw up on your nice NewNike ShoesThe immature mind hops from one thing to another; the mature mind seeksto follow through.Harry A. Overstreet
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With all this chest pounding, I dont want to confuse themessage. Being intense and beating up on yourself are not thesame thing! I see people working out that push themselves pastwhat they are capable of. Nothing is ever good enough for them.
They question themselves, doubt their abilities and possibility ofsuccess. I call this the ``Rocky Syndrome`` when you neverthink you are good enough. I`ve experienced it myself; youalways wonder if you are truly giving 100%, whether you couldhave performed one more rep. You question even your willpower. This is absurd. Training yourself into the ground isn`t thepoint- success is!
Rocky never thought he was good enough, is that why he drank those raw eggs?
Intensity means staying focused and pursuing your goal to thefullest. This means proper training, eating and recovery. Youshould be just as intense about making sure you eat right asmaking sure you hit the gym. Dont neglect anything. Use
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intensity as your secret weapon to see faster results.
Now go get em tiger!
Dont just stare at it, it wont lift itself
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Watch the video on intensity
ResourcesHere are some free programs Ive designed to up your intensity in
the gym. The full work out programs are attached with this bookfor your convenience.
Here is the program to Body Wonderful, the best fat loss work outrequiring no equipment
Here is an awesome program requiring a barbell and a lot of guts
Here is program for doing high intensity cardio!
For more information on full customized work out programs youcan go to my websitewww.omarisuf.com
Twitter SummaryIntensity accelerates fat loss. It saves you time and gets you
more results. It is the fastest path to success. Use it.
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Chapter 4: Recovery, Its Serious Business
How beautiful it is to do nothing, and then to rest afterward.Spanish
Proverb
You can train hard, really hard, and not see any results. In fact,if you would describe yourself as a Type A, work-out-aholic, this
might be the reason you have not seen results. Without proper
recovery you won`t lose fat fast or maybe at all. Am I serious?
Like the Macarena. In order to maximize your gains in the gym
you must recover like its yourjob.
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Or just kill two birds with one stone and sleep ON the job
Our holy trinity of a successful transformation is composed
of: exercise, nutrition, and recovery. If you neglect recovery, the
whole stack falls down (or worse you become a work-out zombie-
dead to the living!). Let me convince you of the importance of
recovery.
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The Dark Side- You Do Not Want this to Happen to You
I been to the edge, and I stood and looked down...Aint Talkin Bout
Love, Van Halen
Yes Ive seen it happen. Heck Ivehad it happen. You dont
feel like working out. Your energy in the gym is lacking, you are
phoning it in. You go through the motions but cant give 100%
(or even 50%). You cant go to sleep (or worse you dream of
dancing Twinkies with black bow ties). You my friend, could be
suffering from working past your bodys ability to recover.
Interpret this weird shit Freud
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Signs You`ve Become a Zombie
Stress is nothing more than a socially acceptable form of mental illness.
~Richard Carlson
If any of the following are happening on a regular basis, its likely
that you are pushing yourself past your ability to recover: burn
out, fatigue, depression, irritability, reduced gym performance,
loss of appetite, loss of sexual desire, lack of weight loss, death,
stinkiness, ok maybe not the last two arent true but you get the
point. Did you read that right? Your performance in the bed might
even suffer! NOBODY WANTS THAT.
Nobody wants to not be feeling it!
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If you experience or feel any of these things, you aren`t
over trained, you are under recovered. Fat loss is intense and
taxing on your body. Think about it. You are putting your body
through hell each and every day and depriving yourself of the
nutrients necessary for recovery (food). You are forcing your
body to change and it might get a little grumpy.
Turning off the lights
Take rest; a field that has rested gives a bountiful crop. ~Ovid
What happens when youve goneto far? When youve crash
dieted, worked out until you are comatose and cant muster up
the willpower to do much of anything? Your weight loss will
plateau, yet it seems like youve done everything right. The
answer lies in resetting your mind and your metabolism.
Generally speaking, you should never go on a strict diet longer
than twelve weeks, as it impairs your mood, hormones and
energy levels. If youve burnt yourself out, take two weeks off of
strict dieting, intense work outs and the whole headache of fat
loss. Sometimes we need a break to become recharged, re-
invigorated and to realize why we are doing what we are doing.
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Working out, eating right, and not getting enough rest is a
recipe for stalled fat loss. Now thats frustrating; working out a
lot and seeing NO results. I once trained myself into the ground. I
was working 60 hours a week, training 6 days and getting noresults with fat loss. Needless to say, it was a long road to
recovery. Lets prevent that disaster. There are four horseman of
the recovery process.
The Four Horsemen of the Recovery Apocalypse
1. Sleep to recharge the body and mind2. Nutrition to fuel the body and brain
3. Active Recovery to accelerate recovery
4. Meditation to prevent unnecessary stress
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1. Sleep Like a Champion
Clearly just had an intense work out
Yes it sounds obvious but no you do not get enough sleep (eight
hours is what we are after). And if you have been chronically
under sleeping you might need more! Make this a priority! Even
one night of impaired sleep can affect your nervous system (i.e.
your mental mood and physical performance). Fix this by getting
effective sleep. How do you get effective sleep?
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How to Sl