driven to change fat loss transformation guide

8/3/2019 Driven to Change Fat Loss Transformation Guide

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Make sure to spread the word! Get the free guy programhere.Ladies go toherefor yours. I`d

appreciate if you like, comment and rate myYOUTUBE videos in return- THANKS a lot!

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
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://youtube.com/omarisufhttp://www.divineinnotime.com/http://fatasstobaddass.com/


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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
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/omarisufhttp://omarisuf.com/get-the-results-you-want/http://omarisuf.com/get-the-results-you-want/http://www.youtube.com/sexychefbuffhttp://www.youtube.com/sexychefbuffhttp://www.facebook.com/pages/Omar-Isuf/312123370992?ref=tshttp://twitter.com/omarisufhttp://twitter.com/omarisufhttp://twitter.com/omarisufhttp://www.facebook.com/pages/Omar-Isuf/312123370992?ref=tshttp://www.youtube.com/sexychefbuffhttp://www.youtube.com/sexychefbuffhttp://omarisuf.com/get-the-results-you-want/http://www.youtube.com/omarisufhttp://youtube.com/omarisufhttp://www.divineinnotime.com/http://fatasstobaddass.com/


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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
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=-wbZZS8MsnMhttp://www.youtube.com/watch?v=-wbZZS8MsnMhttp://www.youtube.com/watch?v=-wbZZS8MsnMhttp://youtube.com/omarisufhttp://www.divineinnotime.com/http://fatasstobaddass.com/


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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.
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.fourhourworkweek.com/blog/2009/01/12/nick-vijicic-get-back-up/http://www.fourhourworkweek.com/blog/2009/01/12/nick-vijicic-get-back-up/http://youtube.com/omarisufhttp://www.divineinnotime.com/http://fatasstobaddass.com/


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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.
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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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