hello, and welcome to transformation, a book that i ... · hello, and welcome to transformation, a...

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Dear Friends,

Hello, and welcome to Transformation, a book that I originally released in 2008, and am now

re-releasing with updated information on supplement science, weight-loss, and new training

recommendations which will ultimately help you get where you want to go faster and more

effectively! A lot has happened since the original release of this text, although I continue to

use my passion for supplement science, nutrition and fitness to help others achieve their

weight loss and body transformation goals, it’s now from a different angle. I originally did

most of my consulting and work from the chair of a fitness center owner and nationally recog-

nized physique athlete. Now, I have since evolved from that position into the role supplement

formulator, fitness and nutrition “messenger/evangelist” and what I would like to refer to as a

“People’s Expert!”“People’s Expert!”“People’s Expert!”“People’s Expert!” Someone who understands the challenges that real people face with their

fitness and nutrition programs and what truly can help them in their quest for their best body

ever! You will find some of the Transformation text un-modified from its original 2008 form,

but in other areas there will be slight modifications in the program and supplement recom-

mendations based on what’s new in the world of nutritional science and weight management.

As always, the most important part of the book is the first chapter in which we discuss the

“Transformation Mindset.”“Transformation Mindset.”“Transformation Mindset.”“Transformation Mindset.” The beginning of personal change starts with an idea and a vision

of who you wish to become and how it will positively affect your life. Without a vision propel-

ling you towards your goal there simply is no way to ever achieve your personal best. But,

when that vision is solid and you can see an image of the person you want to become and

how your life will change when you get there, amazing things happen! Over the years I have

seen many lives changed through nutrition, supplementation and training. I’ve seen men who

couldn’t pass law-enforcement entrance exams, finally pass! I’ve seen women who never

thought they’d get a “second chance”“second chance”“second chance”“second chance” after a failed marriage get into the best shape of their

lives and completely re-invent themselves as part of a new and improved life! I’ve witnessed

kids who were overweight, out of shape and with zero self-esteem begin a new chapter with a

strong body and an even stronger mind-set! All of these rewards have been given to people

who have “pivoted”“pivoted”“pivoted”“pivoted” into a world of self improvement, both mentally and physically! In each

life which I have personally witness change I’ve seen an additional change, one which hap-

pens through the people they love and the groups that they influence. It seems that personal

change attracts curiosity and that curiosity turns into belief and from that belief a seed is

planted that somehow grows and blossoms through new lives and again forward from there!

Transformation has been designed to take you through a 12 Week Journey12 Week Journey12 Week Journey12 Week Journey from where you

are to where you want to be. It’s a map that if followed, will take you directly to your destina-

tion and help you achieve the body of your dreams. But, like anything else, if you’re give a

map to Houston and decide to take a different route and end up in Dallas then you may not

be happy with your results. If, on the other hand you stay the course no matter how many flat

tires you get, you will arrive at your destination and when you do you will step out and look at

the path that lie behind you and smile with satisfaction. You will have done it, you will have

completed your journey to complete and total transformation! From my licensees at PureLine

Nutrition Stores and all the team members, from manufacturing through sales, that make

PureLine possible I want to wish you the very best on your journey and remember to always

keep Lau-Tzu’s words in mind when he said.. .. .. .. “A journey of a thousand miles begins“A journey of a thousand miles begins“A journey of a thousand miles begins“A journey of a thousand miles begins with a with a with a with a

single stepsingle stepsingle stepsingle step.”.”.”.”

Warmest Regards and Best Wishes,

Aaron Isaac Garza

About The Author

Aaron Isaac Garza is the founder of Pure Line Nutrition. He is a top ranked nationally recognized bodybuilder and holds a degree from Texas Tech Uni-versity in Lubbock Texas. He has been featured in Flex Magazine, Muscular Development, IronMan Magazine and Muscle and Fitness. He is married to Marina Garza who holds numerous fitness and figure titles including Mrs. Fitness Texas and is Nationally Recog-nized. Their focus is on using their well documented and published exper-tise in nutrition, supplementation and training to help ordinary people reach their transformation goals faster. Aaron is a supplement, nutrition, and training expert and has created the Pure Line Supplement Series which is available through Pure Line Nutrition Stores or on their website, www.thepureline.com. Aaron’s opin-ions are unique in that he has a vast amount of experience developing products, but he also has a tremen-dous network of colleagues that read like a “who’s who” of supplement manufacturers, high level athletes, exercise physiologists, and perform-ance nutrition researchers. His com-petitive bodybuilding experience also allows him to quickly evaluate the scientific rationale and basis behind nutritional supplements, diets, and training programs. Chances are if someone has competed In Bodybuild-ing, Fitness, or Figure in South Texas he’s had his hand in it. For Information or questions please refer to our web-site at www.thepureline.com.

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TABLE OF CONTENTSTABLE OF CONTENTSTABLE OF CONTENTSTABLE OF CONTENTS

A Transformation Mindset….4A Transformation Mindset….4A Transformation Mindset….4A Transformation Mindset….4

The Nutrition Primer….8The Nutrition Primer….8The Nutrition Primer….8The Nutrition Primer….8

Putting Your Nutrition Plan Into Action….14Putting Your Nutrition Plan Into Action….14Putting Your Nutrition Plan Into Action….14Putting Your Nutrition Plan Into Action….14

Supplement for Success….22Supplement for Success….22Supplement for Success….22Supplement for Success….22

Transformation Training….27Transformation Training….27Transformation Training….27Transformation Training….27

The Workout Plan….31The Workout Plan….31The Workout Plan….31The Workout Plan….31

Hyper State Fat Loss….56Hyper State Fat Loss….56Hyper State Fat Loss….56Hyper State Fat Loss….56

POT Training, The Key to Ultimate Muscle Growth….62POT Training, The Key to Ultimate Muscle Growth….62POT Training, The Key to Ultimate Muscle Growth….62POT Training, The Key to Ultimate Muscle Growth….62

The Inspiration Behind Transformation….73The Inspiration Behind Transformation….73The Inspiration Behind Transformation….73The Inspiration Behind Transformation….73

Important Information:

This current transformation guide evaluates and recommends many different train-ing philosophies, diet strategies, nutritional supplements, training routines and overall health and wellness information. It is the intent that all information pertain-ing to all supplements, diets, training strategies, and routines are to be viewed and understood as the expression of the author’s opinion and are in no-way meant to be interpreted as absolute scientific conclusions. None of the evaluations and recommendations contained herein; are intended to diagnose, treat, cure, or prevent any disease. The information in this book is copy-righted by Pure Line Nutrition. 2008. Neither Pure Line Nutrition. nor the authors of this book assume any liability for the information contained in this publication. Be advised that this book does not provide medical advice. All medical advice should be sought out and obtained from licensed health-care practitioners. Please consult a physician before adhering to any of the nutrition, training or supplement programs contained in this publication.

Copyright Pure Line Nutrition. 2008

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CHAPTER 1 | A TRANSFORMATION MINDSET

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Chapter 1 | Chapter 1 | Chapter 1 | Chapter 1 | A TRANSFORMATION MINDSETA TRANSFORMATION MINDSETA TRANSFORMATION MINDSETA TRANSFORMATION MINDSET

You may wonder what mindset has to do with transformation. Actually transforma-tion is a mindset. That’s all it is. If you can remember that simple fact then you are half way towards your goal. Most people tend to start a program, get through a few days, and then just give up. The problem seems to be that they never had a clearly defined goal to begin with. They never truly had that vision to drive them home. Your mindset, your attitude and your belief in your ability to accomplish what you set

out to do will absolutely determine whether or not your outcome is a success.

My wife Marina and I have competed nationally in Mr. and Ms. America contests throughout the nation. Every time I sat down and prepped her program I would tell her, “The most important thing you can do is go on stage and act like you’ve already won.” “What,” she would say. “How can I act like I’ve won if I haven’t?” Then I would tell her, “Marina, you must have the attitude of a winner, you must have the mindset of a champion.” You can not get on stage or try to change the way you look or feel without truly already having a positive mindset. Your mind is the key to unlocking the door to the future and if you don’t start seeing yourself in the body you want or accepting the grand prize then you will always fall short. My recommen-dation for anyone who starts a transformation program at Pure Line Nutrition is to first of all start by writing a thorough story of where they are and how they got there. This story will start to give you a little emotion to fuel your desire and get your will power and spirit jumping into second gear. You see, we have to stir up emotion first. If that emotion doesn’t get moved then we are unlikely to move towards our goal. When we sit down and write down everything that has happened to us over the last 3-5 years and really start to get down and “feel” that point and place where we started to let go of our body something magical happens. Yeah, we start getting sad and frustrated with our past, but we also start to get a little upset, we start to get a little angry and you know what, that’s good! That is exactly what’s going to push us to transfer that energy into improving ourselves through working out, eating

right, and thinking positive.

When you sit down to write your story, don’t leave anything out. I want you to write down every twist and turn that enters your mind. You will be surprised how easy the words will flow. Find a place that’s quiet, a place where you can sit uninterrupted for a good 30 minutes and start digging. You know what happens when you dig? You start to make space to put something better in! You mentally remove some of the garbage that’s clogged between your ears. Negativity, fear and the inability to see yourself better than you are today are thrown out and we leave a wide open space for transformation. So go ahead sit down take a couple of sheets of white paper and write. I’ve had guys come up to me after this exercise and say, “Aaron, I sat down thinking I wasn’t going to write a thing, and lo and behold an hour later I was still writing.” You literally can not believe how powerful this is just do it and you will start to see your emotional tipping point rise. When this happens, get ready,

transformation is making its way into your life, finally!

When I was a kid my mom used to put pictures on the refrigerator. She’s going to kill me for saying this by the way, but it’s the truth. She used to place a picture of a figure she aspired to have on the refrigerator door. There I was getting some Oreo’s out of the fridge while staring at this 1980’s glamour queen. It’s no wonder I feel

guilty every time I reach for a bag of cookies! Thanks mom.

Your mindset, your attitude and your belief in your abil-ity to accomplish what you set out to do will absolutely determine whether or not your out-come is a success.

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“

• Write down where you are today and how you got here. Write down where you are today and how you got here. Write down where you are today and how you got here. Write down where you are today and how you got here.

• What was that point in your life that caused everything to change? What was that point in your life that caused everything to change? What was that point in your life that caused everything to change? What was that point in your life that caused everything to change?

• Was there a point when you started putting your health and fitness on the Was there a point when you started putting your health and fitness on the Was there a point when you started putting your health and fitness on the Was there a point when you started putting your health and fitness on the

back burner? Be honest. Nobody will see this but you!back burner? Be honest. Nobody will see this but you!back burner? Be honest. Nobody will see this but you!back burner? Be honest. Nobody will see this but you!

Step 1 Step 1 Step 1 Step 1 | Sit down in a quiet area where you will be undisturbed for 30 minutes.Sit down in a quiet area where you will be undisturbed for 30 minutes.Sit down in a quiet area where you will be undisturbed for 30 minutes.Sit down in a quiet area where you will be undisturbed for 30 minutes.

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No, but really I didn’t understand her strategy until years later, but it’s really a mat-ter of visually putting your goal in a place where you can see it on a daily basis and sub-consciously taking the steps to get there. By this time you’ve probably already written down your pain, or your story. This “pain” or emotional story is the why. It’s

the reason for going after the transformation. Now it’s simply time to decide “what.”

What is it exactly that you’re going to shoot for? How will your body look in 12 weeks? Is it a shape that you have already been in? Is it a completely different look from what you’ve ever looked like? Maybe you want to tone up your arms and lean out your hips and thighs. Guys, maybe you want to put a couple inches on your guns and peel the fat off your waist. Whatever it is you have to visually be able to see it. So, what’s the easiest way to do this? Simple, cut out a picture of yourself in your ideal shape, or a picture of the body you’re aspiring to work towards and put it somewhere you can see it. The refrigerator might freak out your kid, so you might want to put it on the bathroom mirror or in your office desk somewhere. Wherever it is, make sure it’s somewhere you can see at least twice daily. This makes a huge difference in your subconscious and gets you to accept the reality of what you will

be accomplishing.

When I was getting ready for the 2004 Nationals Bodybuilding Contest I cut out a few pictures of my favorite bodybuilders and put them on the mirror in front of the sink I used to brush my teeth. For some reason I really liked the clean lines and classic look that his physique represented. I never realized it until later, but one of the reasons I took second in the nation that night had to do with the mental image I fed my mind three times a day. I truly believe that it had an impact on the way I was training my physique and the way I was mentally geared. You have to be able to conceive it, believe in it and ultimately you will achieve it. This method of what I refer to as “visual goal realization” is so much more powerful than just writing down what you want to accomplish. I believe the reason is because the human mind thinks in pictures. We don’t think of a car as c-a-r but we see the picture in our minds of a car. It works the same way with the body we aspire to create. See it,

See it, See it, and it shall be yours.

The most important part of your transformation mindset is keeping positive and

never passing negative to anyone. Did you know when you tell someone something

negative your brain doesn’t see it as something you verbally give away, but instead interprets it as something you are telling yourself? That’s why it is so important to

monitor your self talk and your talk with others throughout your transformation.

Any time you let negativity in the form of anger, worry, anxiety, fear and frustration enter your mind, you open the floodgates for mental roadblocks. If someone says something to you about your transformation goal that is uncalled for just “flush it.” Now, I know that there are those flushes that don’t seem to get everything quite

down, but do your best to “flush it,” and move on.

The way you train, the way you eat, and your ability to succeed over the next 12 weeks has everything to do with staying positive. You know, it seems like this has become the biggest challenge in our society because there are so many negatives coming at us on a daily basis, whether it be from the paper, the news, gossip or other people who wish to “comfort” you with what they heard. All of these things

• Find pictures that resemble what you want to look like.

• Cut them out and place them somewhere you can see throughout the

Step 2 Step 2 Step 2 Step 2 | Make a mental image based on your goals.

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are detractors from your ability to improve yourself. For you to improve your body you’ve got to improve your mind and you have to have the ability to channel all of

the “nonsense” out.

Nobody said it better than Arnold Schwarzenegger when he said, “No matter what’s going on in my life, I don’t let it affect my goal.” “ If someone steels my car while I’m training well to baaad!” I have to trraiin arrrrms.” “I will take care of it laaater.” Wow, talk about positive focus, although this may sound extreme, you have to re-spect what kind of a role it has played in his life! You must stay positive throughout your days of this challenge. You can not afford one single day of negativity. That stuff will eat up your gains or your losses and fester until it causes you to get wor-ried, angry and or depressed. Once we see one of these “three deadly horsemen” show up, they usually end up causing a splurge on sweets and comfort foods to take away the pain. So again, we have to stay on top of our attitudes. So please do whatever you have to do to keep negative people, places and things out of your life for the next 12 weeks. You know what, I’ll tell you something. After 12 weeks, re-gardless of your transformation challenge outcome, you will learn to love living with-

out all that extra junk in your life.

I have three things that I do on a daily basis to help me stay focused and positive. I’d like to share them with you in hopes that you too will benefit from them during your transformation challenge. I call them TheTheTheThe Golden ThreeGolden ThreeGolden ThreeGolden Three. If you commit to do-ing these three things daily during your 12 weeks you will literally see your life

change.

Step 3 Step 3 Step 3 Step 3 | Stay positive, focus on the good and tune out the negative.Stay positive, focus on the good and tune out the negative.Stay positive, focus on the good and tune out the negative.Stay positive, focus on the good and tune out the negative.

• Get in tune with the Golden Three. They will help you stay positive throughout Get in tune with the Golden Three. They will help you stay positive throughout Get in tune with the Golden Three. They will help you stay positive throughout Get in tune with the Golden Three. They will help you stay positive throughout the day.the day.the day.the day.

1.1.1.1. Give yourself 15 minutes every morning to get centered, pray/Give yourself 15 minutes every morning to get centered, pray/Give yourself 15 minutes every morning to get centered, pray/Give yourself 15 minutes every morning to get centered, pray/meditate and realize you don’t have any problems, just chal-meditate and realize you don’t have any problems, just chal-meditate and realize you don’t have any problems, just chal-meditate and realize you don’t have any problems, just chal-lenges. Buy a “daily mediation” book or inspirational book with lenges. Buy a “daily mediation” book or inspirational book with lenges. Buy a “daily mediation” book or inspirational book with lenges. Buy a “daily mediation” book or inspirational book with

quotes or passages to reflect on every morning.quotes or passages to reflect on every morning.quotes or passages to reflect on every morning.quotes or passages to reflect on every morning.

2.2.2.2. Decide to do one nice thing for someone today. Before you leave Decide to do one nice thing for someone today. Before you leave Decide to do one nice thing for someone today. Before you leave Decide to do one nice thing for someone today. Before you leave the house, sit down and write what you’re going to do and for the house, sit down and write what you’re going to do and for the house, sit down and write what you’re going to do and for the house, sit down and write what you’re going to do and for

who, you won’t believe how this changes your life.who, you won’t believe how this changes your life.who, you won’t believe how this changes your life.who, you won’t believe how this changes your life.

3.3.3.3. Make a decision to do one positive thing for the environment Make a decision to do one positive thing for the environment Make a decision to do one positive thing for the environment Make a decision to do one positive thing for the environment today.today.today.today.

The Golden Three | Get your day started on a positive note.

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CHAPTER 2 | THE NUTRITION PRIMER

Meal Frequency

[ How many times do I need to eat? ]

Foods

[ What should I eat? ]

Portion Size

[ How much of what? ]

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Chapter 2 | Chapter 2 | Chapter 2 | Chapter 2 | THE NUTRITION PRIMERTHE NUTRITION PRIMERTHE NUTRITION PRIMERTHE NUTRITION PRIMER

A major focus of your 12 week transformation program is learning how to integrate what I call “lifestyle nutrition“lifestyle nutrition“lifestyle nutrition“lifestyle nutrition”””” into your daily plan. Many of us have learned to eat Many of us have learned to eat Many of us have learned to eat Many of us have learned to eat for pleasure and not for fuel. for pleasure and not for fuel. for pleasure and not for fuel. for pleasure and not for fuel. Some of us use food as an escape and without even realizing it have become accustomed to eating poorly and have allowed our eating habits to affect our health and lives. The United States as a whole continues to con-sume more calories, gain more weight, and become increasingly unhealthier simply because food is our source of entertainment and pleasure. It’s what most of us turn to whether we’re depressed, happy, or celebrating. Diet and nutrition without a Diet and nutrition without a Diet and nutrition without a Diet and nutrition without a doubt will continue to become one of the most important areas of health care in doubt will continue to become one of the most important areas of health care in doubt will continue to become one of the most important areas of health care in doubt will continue to become one of the most important areas of health care in years to come.years to come.years to come.years to come. You can look around every day and see the effects of poor diet in your co-workers, friends, family, and in the children at the local playground. A clear lack of knowledge about what food is and how it should be used is evident. So what do we do, where does that leave us? I’ve studied nutrition, diet strategy, and the effect food has on the body for over ten years and although all approaches have possible benefits and sometimes risks, there is simply one thing that contin-ues to surface and that is the simple adage; you are what you eat.you are what you eat.you are what you eat.you are what you eat. Simple, simple, simple and how we have begun to get so far from this I do not know. So before we start introducing anything completely new into your life let’s just make some funda-mental changes which will bring about profound changes in as little as 10 days. The first thing we need to realize is that food is our friend. We don’t need to shy away from it and we certainly don’t need to eat less of it. For some reason we are fixated with a dietary philosophy which tells us that eating less will help us lose more weight faster. There is little doubt that you will lose weight using this philoso-phy but what ends up happening is what I refer to as “the skinny fat person syn-drome.” You see by eating less you certainly will lose weight, but the kind of weight you will lose is more important than the weight itself. By limiting calories you will sacrifice lean tissue or muscle. So in the end you will have shrunk in all areas but still will have maintained an extremely soft appearance and you may have even added body fat. This is not what you want to do. Your goal should be to lose body fat while maintaining muscle integrity, creating the appear-ance of a tight healthy body which epitomizes health and fitness. I can’t tell you how many times one of our transformation clients say, “I can’t believe how much I’m eating and how much energy I have.” “I don’t feel like I’m on a diet, it just seems like I’m making better choices and losing fat in the process.” One of the fundamental parts of transforming your body is learning “lifestyle nutrition.” You don’t want to be stuck on a diet because you will end up having to finish or end the diet and then what? With lifestyle nutrition you are setting yourself up to change your eating patterns and your eating style. Over 12 weeks you will be able to radi-cally change your patterns and view of food. This in turn will create long term trans-formation.

MEAL FREQUENCY How Many Times Do I Need to Eat? One of the most important concepts you have to familiarize yourself with is what is referred to as “meal frequency,” or how many times per day you fuel your body. Most people tend to either skip breakfast or have a very light snack and then go without eating for much of the day because they tend to get caught up in work and other affairs. The problem with this type of lifestyle is that your body says, “I don’t know when you’re planning on feeding me again, so I might as well just hold on to the calories in this meal for as long as possible.” This type of metabolic shift starts to promote fat storage, lethargy, unstable blood sugar levels and sugar cravings. To eliminate this and put your metabolism on the fast track to fat loss we have to start fueling your body periodically throughout the day. My recommendation has always been every 2.5-3 waking hours. By doing this you keep your body’s metabolic fur-nace turned up and consistently running. This produces the best state for fat loss and will also eliminate your blood sugar from climbing up and down possibly leading

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to carbohydrate and sugar cravings. The cravings that result from blood sugar in-stability are the “silent killer,” usually at night. However, by learning to adjust our eating patterns and follow a more frequent eating schedule we can start to elimi-nate these late night killers. TIP:TIP:TIP:TIP: Most of my friends tend to get really bad cravings in the wee hours of the night. This is their tipping point and before you know it, the box of cookies has been de-voured by the cookie monster. The reason this happens, especially while on low fat diets is because most people try to keep their meals “too clean.” Let’s say you have a chicken breast or two, a cup of rice or baked potato and a salad as your last meal. Now, the meal was relatively clean but the problem we run into is that it’s almost completely void of natural fats. Essential fats like those found in nuts, avocados and flax oil help act as a buffer and cause your meal to be absorbed over a longer period of time. This prevents the rebound you get later at night when you once again are in “carbo craving mode.” If you get absolutely insanely hungry after 10 pm try having an apple with two tablespoons of all natural 100% peanut butter. This is a great late night snack that will be absorbed much differently from your typi-cal sugary snacks and it also tastes great!

FOODS What Should I Eat? For so long we have been taught to focus on calories, grams of fat, grams of carbo-hydrates and the numbers behind the food. Simply stated, the calorie is the name given to the amount of energy a food contains. Foods that are higher in calories have more energy content than those with lower calories. Have you ever seen those movies with mountain climbers who are at the pinnacle of a great conquest and they whip out candy bars every few hours? These guys are such a high altitude and their bodies are under such extreme energy deficits that they are literally burning huge amounts of calories just to stay alive. That’s why they go for the higher calorie energy type products, (i.e. sugars and fat.) Now let’s contrast that with those of us who tend to sit behind a computer daily and answer phones, check emails and go down the halls for meetings. Obviously our calorie requirements are quite different from those “mountain climbers.” This explanation of calories is extremely simple and it should be just enough to drive across the idea of what they are responsible for. Now, that being said I want you to forget all about calories, grams of carbohy-drates, and all the other “algebra behind the product.” The reason why I’m asking you to do this is simply because sometimes it can be too much. You’re not going to be able to count calories everywhere you go and its simply unnecessary to get caught up in the “calorie craze.” Instead, I’m going to propose that you utilize a “portion control” system which will allow you to make simple judgments about what and how much to eat based on your open palm, closed fist and eyes. These three parts of you aren’t going anywhere and you will simply be able to make the right choices about the portions of your food anywhere you go. The only thing I’m really going to have you understand is what proteins, carbohydrates and fat are and how they affect your body. With this simple knowledge you will be able to understand how food positively affects your mood, your life and your ability to drop unwanted lbs. of body fat and increase lean muscle mass. Macronutrients, or Carbohydrates, Proteins and Fats are the primary elements of calories. Ok, I know this isn’t funny, but I’ve had people come up to me and ask, “Aaron is bread a protein?” Now al-though I giggled at the time I have to realize that not everyone is exposed to what “macronutrients” are and how they work. It’s not our fault really, but instead some-thing that we need to take a serious look at as a country. Think about it, if your kids don’t understand what food is and how it’s measured, then their obesity and obesity related disease rate will continue to climb at an astronomical rate causing our na-tion to self-destruct from literally the inside out! So let’s take a look at these three stars and find which ones are right for you. Protein [ Reconstructive Foods ] Protein, what is it, and do I need it? Protein is just what it says on the top of this

Chicken Breast

Egg Whites or Egg

Beaters

Lean Red Meat

Fresh Fish

Flounder

Grouper

Haddock

Halibut

Mahi Mahi

98% Fat Free Ground Turkey Breast (not

processed)

Tuna

Lobster

Shrimp

Salmon

Scallops

Buffalo

Fat Free Cottage

Cheese

RTD Shakes

Meal Replacement

Bars

Whey Protein Powders

Reconstructive Foods

[ Protein Sources ][ Protein Sources ][ Protein Sources ][ Protein Sources ]

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page, reconstructive. Protein sources like chicken and lean meat help promote re-pair, maintenance, and recuperation of stimulated hard worked muscle. Protein is the building block of a firm, tight body with beautiful muscle tone and radiant skin. Protein will help stabilize your blood sugar and should be used when eating carbo-hydrates to help keep insulin levels balanced and thereby preventing sugar crav-ings. Protein is also the only macronutrient that supplies nitrogen, which your mus-cles need to function properly. Protein is the most important part of every meal and actually increases your fat burning and muscle enhancing potential every time you eat it. A word about Red Meat, although there are various opinions on whether or not you should eat red meat, it’s mostly over consumed in this country. Be careful about which cuts you choose and try to limit your consumption to 1-2 times per week. These fatty sources of protein including; pork, lamb and other meat products, be-cause of their high content of unhealthy saturated fats, can be counter productive to our goals. Complex Carbohydrates [ Movement Foods ] Carbohydrates, the deadly word, I really feel sorry for them, if they were understood correctly they would be welcomed into your day for their ability to help your body move, hence the name movement food, and more importantly support brain func-tion. Carbohydrates are the brain’s preferred source of fuel. You’re able to think much more efficiently when fueling your bodies with the right amounts of carbohy-drates than you are when you bring them down too low. The problem started back when these real smart men and women in white coats realized that if you cut all the carbohydrates in your diet you would lose weight immediately. You would lose all the carbohydrates stored as glycogen in the muscle tissue which would be elimi-nated as water from the body and immediate weight from the scale. Then, after all that was gone, they found your body would go into this really cool state called “ketosis” where it burned fat because there were no more stored carbohydrates left for fuel. Although this does work and has some strong relevance when working one on one with clinically obese people, it actually sets most of us up for a disturbing rebound when we introduce carbohydrates back into the system. (i.e. the infamous (i.e. the infamous (i.e. the infamous (i.e. the infamous Atkins Rebound) Atkins Rebound) Atkins Rebound) Atkins Rebound) You see, your brain and your body prefer to run on carbohydrates and it’s just a mat-ter of finding out which carbohydrates need to be used and in what amounts. Car-bohydrates can be broken down into two categories simple and complex. When you eat a carbohydrate your pancreas releases insulin to help keep the sugar in your body within a certain range. If you’re trying to lose fat and get lean it’s desirable to maintain an even and stable insulin level which means eating the right carbohy-drates in combination with the right protein. Now there are carbs you need to be careful with, especially simple carbs like white bread, cookies, crackers, and prod-ucts made from refined flour and sugar. But there are also complex carbs which don’t have as much surface area, so they require more digestion and are broken down more slowly. The release of sugar into the bloodstream is slowed considera-bly, which means that insulin levels remain lower. I recommend that you always eat a movement food with a reconstructive food, and combine them at the same meal. We will be fueling our body and not sending into emergency life support (ketosis) mode. Fibrous Carbohydrates: Vegetables [ Life Foods ] Veggies, they are good for you after all. I have to admit I’m not a fan of about 65% of the vegetable family, but you know what, they are good for you and you do need them for their fiber, vitamin and mineral content, and they also blunt your appetite so your meal will be digested slower and you will be satisfied longer. The fiber con-tent of vegetables is important because it acts as a natural cleanser, grabbing any junk it finds while it travels through the body and cleaning it out. The cleaner your intestines and system is the more readily you will be able to absorb nutrients and vitamins from the good food and supplements your using.

Potatoes (white/sweet)

Rice (preferably brown)

Whole Grain Pasta

Beans

Oats

Grains

Cream of Wheat

Cream of Rice

Barley

Corn

Corn Tortillas

Yams

New potatoes

Peas

Rice Cakes

Black Eyed Peas

Lentils

Movement Foods

[ Carbohydrate Sources ][ Carbohydrate Sources ][ Carbohydrate Sources ][ Carbohydrate Sources ]

Broccoli

Asparagus

Lettuce

Carrots

Cauliflower

Green Beans

Green Peppers

Mushrooms

Spinach

Tomato

Peas

Brussels sprouts

Artichoke

Cabbage

Celery

Zucchini

Cucumber

Onion

Life Foods

[ Vegetables ][ Vegetables ][ Vegetables ][ Vegetables ]

12

Simple Carbohydrates: Fruits [ Life Foods ] A word about fruits, most of us have been raised with the assumption that fruit and its processed cousin “fruit juice” is healthy and can be eaten or drank without con-sequence. True, fruits and fruit juices do provide an incredible array of vitamins and minerals, but they also have a high amount of natural sugars. Fruit juice in par-ticular is becoming increasingly responsible for increasing obesity rates, especially among children; because they have been misplaced for water. I don’t recommend using fruits as free foods as you would vegetables and I would also recommend that you completely eliminate all juices if your goal is to get lean. However, they are a healthy alternative to high sugar snack or dessert. So if you have an unstoppable craving for something sweet then have some fresh fruit, just try and limit it 2 serv-ings per day. I personally use frozen fruit twice per day when making my Whey Fac-tor 1 Meal Replacement shakes (1/2 cup max). This is just enough to add some incredible flavor to my shakes and satisfy that sweet tooth that creeps in here and there. Here are some more popular choices Essential Fats [ Friendly Fats ] Fat, ok here’s the scoop, fats have been in and then out and then in again and out well you know what I mean. What do you need to know and what will keep you and your family healthy? Simple, there are two kinds of fat, friendly fat and enemy fat. Enemy fat contains large amounts of partially saturated fat, saturated fat, and trans-fatty acids. You will find these in most processed foods, fried foods, high fat meats, cheeses, and butter. Essential Fats on the other hand contain EFA’s, (Omega 3, 6, and 9’s) which are good for your heart, skin, hair, and overall well being. Essential Fats, which our bod-ies can’t make on their own, play a huge role in our overall health. Although essential, they are still fats and still have calories so it’s best to use them sparingly through the day and even better just to take 1 tbsp. of natural flax seed oil daily with one of your meal replacement shakes. Another alternative is adding 1 tsp. of all natural peanut butter to your meal replacement shakes. TIP:TIP:TIP:TIP: Sometimes when you start bringing down your fat intake from where you previ-ously were you will notice your skin gets dry and your hair gets brittle, especially women. This is because your body is not getting the essential fats it needs. I highly recommend you use a potent Essential Fatty Acid Product like Pure Essentials at least 2 times per day. This special Essential Fat Supplement is fortified with CLA which is a type of fat that has been clinically proven to help burn body fat! PORTION SIZE How Much of What? Ok, we’ve made some real progress. You now know what macronutrients are; you know what they do and which foods make up each one. Now, let’s put it all to-gether. The key to transforming your body is to understand how to combine certain foods at certain times throughout the day. As I said earlier, it’s much easier to just learn “a portion system” as opposed to actually counting calories so that’s what I’m going to teach you to do. The easiest way that I have ever found for controlling your portions is the open palm/closed fist method. What’s my portion size and how do I know I’m eating the right amount?What’s my portion size and how do I know I’m eating the right amount?What’s my portion size and how do I know I’m eating the right amount?What’s my portion size and how do I know I’m eating the right amount? There are several very easy ways of learning how to “eyeball” food so that you can determine how much to eat during a meal. I consciously prefer to stay away from calories during this process so that you can focus on learning how to eat without thinking.

Apple

Plumbs

Pears

Grapes

Peaches

Strawberries

Blueberries

Tangerines

Oranges

Grapefruit

Apricots

Cherries

Raisins

Mangoes

Melons

Dates

Figs

Pineapple

Bananas

Life Foods

[ Fruits ][ Fruits ][ Fruits ][ Fruits ]

Flaxseed Oil

Salmon

Mackerel

Sardines

Walnuts

Almonds

Cashews

Nuts

Seeds

Avocadoes

Olive oil

Olives

Essential Fats

[ Friendly Fats ][ Friendly Fats ][ Friendly Fats ][ Friendly Fats ]

13

This simple “portion control” method can be as easy as breaking your plate up into thirds like the above picture. One portion is for protein, one portion is for carbohydrates and one portion is for vegetable, salads or fruit. This overall portion system is based on the balance of the three macronutrients. Plan-ning a meal is as simple as choosing foods from the three categories above and placing them on your plate according to the picture above. Now c’mon that’s easy isn’t it?

TIP:TIP:TIP:TIP: I realize that planning your meals, prepping food and having it ready to go can get a little tough so I highly recommend that you utilize Whey Factor 1 Meal Re-placement Protein during your transformation. Whey Factor Pro Plete Meal Replacement Recipe 4 Scoops Whey Factor ProPlete (Male) 2 Scoops of Whey Factor ProPlete (Female) 1 packet of Splenda 1 tsp of cinnamon ½ cup of frozen peaches Blend together and enjoy. This is an awesome tasting meal replacement that can be used up to three times daily. Ok, so now you know how to put foods together and what to eat for the best results. Let’s see if we can put this in a step by step system that can be started as soon as you’re ready! *Note: Full Meal Plan Videos With Explanations are available at *Note: Full Meal Plan Videos With Explanations are available at *Note: Full Meal Plan Videos With Explanations are available at *Note: Full Meal Plan Videos With Explanations are available at www.ThePureLine.comwww.ThePureLine.comwww.ThePureLine.comwww.ThePureLine.com

Here’s something inter-esting, by law a manu-facturer can market a product that is 20% fat by calories and still call it low fat. That means some of the groceries you may buy could be hidden enemies. To test this out find a common “low fat” deli meat at the grocery store and run this test. 1. Take the “grams of fat per serving” and multiply by 9. 2. If there are 10 grams of fat, you’ve got 90 fat calories. (Fat contains 9 calories per gram.) 3. Divide those fat calo-ries by the total number of calories per serving.” 4. Let’s say there are 185 calories per serving. Divide 90 by 185 and you get 48% fat. 5. That means this prod-uct has a 48% fat con-tent WOW. Make sure anything you buy is less than 15% in total fat con-tent.

! Emergency Note !

[ Is low fat, really low fat? ][ Is low fat, really low fat? ][ Is low fat, really low fat? ][ Is low fat, really low fat? ]

Deli Meat

Red Meat / Pork

Cheese

Butter

Margarine

Egg yolks

Sour cream

Salad dressings

French Fries

Chips

Ice cream

Mayonnaise

Enemy Fats

[ Fats to Avoid ][ Fats to Avoid ][ Fats to Avoid ][ Fats to Avoid ]

Portion Size Guide

15

Chapter 3 | Chapter 3 | Chapter 3 | Chapter 3 | PUTTING YOUR NUTRITION INTO ACTIONPUTTING YOUR NUTRITION INTO ACTIONPUTTING YOUR NUTRITION INTO ACTIONPUTTING YOUR NUTRITION INTO ACTION

30 DAY DETOX NUTRITION PLAN - PURE CLEANSE SYSTEM

Before getting into the nuts and bolts of your transformation program, I would rec-ommend that you commence a 30 day detoxification and purification period. This 30 day period will be beneficial for cleansing the body of toxins and accumulated waste. By doing this we allow our body to naturally heal and eliminate harmful by products of the processed foods and drinks we consume on a daily basis. In order to restore balance to our mental and physical health the body must be treated with care, almost like an information center that must be delicately balanced to be at

peak performance.

Cleansing is the first part of the transformation process. By gently detoxifying and cleansing the vital organs, systems, and critical centers of the body you make it eas-ier for physical and mental change. You may currently be experiencing blockage at many vital points within your bodily system. Cleansing allows for these areas to

heal and renew.

I recommend using the following detox supplements during your first 30 days.

Detox Meals [ Meal Times ]

During the purification phase of the program you will be eating 3 small meals and 2 Whey Factor shakes spread over 3 hour periods. See our samples menu’s at

www.ThePureLine.com.

Detox Fluids [ Water ]

Water is the cornerstone of health. It is required for not only all functions of the human body, but also proper digestion and accelerated fat loss. This “nutritional lifestyle” program recommends that you drink at least 1 gallon of pure spring water per day. Women less than 110lbs. can start with ½ gallon of water per day. Al-though some people use sugar free zero calorie powders to add flavor to their wa-ter, I don’t recommend it and suggest you only use them occasionally. Water should be consumed throughout the day while working, eating, working out, and at night

before bed.

The Pure Cleanse for-

mula is designed to help

promote healthy bowel

movements, systematic

cleansing of vital organs

and promote overall

wellness of the entire

physical body. Clean-

sing is recommended to

be done at least 4 x per

year, one month per

cleanse.

Cleansing for thirty days

at a time will ensure

optimum health and en-

ergy levels. Pure

Cleanse is the most ad-

vanced formula avail-

able to meet your clean-

sing and detoxification

needs.

Whey Factor 1 is an all natural whey protein meal supplement. It is completely lactose free, and hormone free. The protein in Whey Factor is ideal for helping you maintain a tight lean physique while losing

body fat. 8a - 9a 12p - 1p 3p - 4p 6p - 7p 9p - 10p

Meal Times [ 5 Meals Per Day ]

Detox Supplements [ The Pure Cleanse System ]

Pure Cleanse Aloe Vera, Nopal and Flax (Days 1- 8) [ 1 serving daily upon rising and 1serving before bed.]

Pure Cleanse Complex (Days 1 - 30)

[ 1 capsule 3 times daily ]

Detox Supplements [ Whey Factor 1 ]

Whey Factor ProPlete [ 2 times per day. Use as meal substitute ]

Men [ 4 scoops ] Women [ 2 scoops ] Available in chocolate, vanilla, banana, strawberry

and cookies n cream.

www.ThePureLine.com

16

Detox Fluids [ Other Beverages ]

During the first 10 days you will need to eliminate all carbonated and caffeinated beverages. You may use unsweetened iced tea and hot tea with splenda or stevia as your sweetener. After completing the first 10 days you can have diet drinks and water with Crystal Light or Sugar Free Kool Aid. Try and keep your water intake separate from these options and don’t include them as part of your overall water

intake. Oh yeah, you can have your coffee back too.

Detox Foods [ Condiments ]

Condiments are not to be used until you have completed the first 10 days of the cleansing process. However, once you have completed this process they become absolutely necessary in helping make food more enjoyable and in some cases even

more appealing.

TRANSFORMATION NUTRITION PLAN

Once you’ve completed the first 10 days of cleansing it’s time to start planning your food intake and getting into the habit of eating the right foods at the right time. The nice thing about the cleansing and detox phase is that it has already set the founda-tion for your next 12 weeks. You see the meal frequency and the meal ratios are going to stay the same but now you’re able to add back some of those things we took out during the first 7 days, for example condiments, caffeine, sugar free Crystal light and anything else that was off limits. One thing I want you to look at is the five meal pattern you started during the 30 day detox. If you feel good with this amount of food daily then don’t change anything. The most important thing for you to learn is to be comfortable with your appetite and the amounts of food you’re eating. If for any reason you feel like you’re not eating enough or are getting extremely hungry, I

want you to add an extra meal making your total daily meal intake 6.

Usually larger men or those who are interested in adding sheer muscular size will add a sixth and even seventh meal but it all depends on your individual require-ments. For the most part however people seem to be interested in dropping fat and building lean muscle tissue. This is easily done with five small meals. Ok, so let’s

take a look at what a typical day’s eating pattern might look like.

Meal Plans [ Day 1 - Sample Diet ]

Detox Foods

[ Suggested Condiments ][ Suggested Condiments ][ Suggested Condiments ][ Suggested Condiments ]

Ketchup

A1 Steak Sauce

Salsa

Mustard

Vinegar and Oil

Splenda

I can’t believe it’s not

butter spray

Ground Cinnamon

Salt

Pepper

Seasonings

Meal Times [ 6 Meals Per Day ]

7a - 8a 10a - 11a 1p - 2p 4p - 5p 7p - 8p 10p - 11p

Egg Whites or Egg Beaters [ open hand portion size, cooked ]

1 Serving of Oatmeal with ground Cinnamon and Splenda [ one closed fist portion ]

Meal 1

Meal 2

1 Chicken Breast [ open hand portion ]

1 large baked potato [ closed fist portion ]

1 large salad with vinegar and oil [ no limit ]

17

Note: For Convenience you could easily replace Meal 1, or 3 with a Whey Factor

Pro Plete Meal Replacement Shake.

Something I really want to make clear is that your meals do not have to be bland and boring. You are free to use condiments, spices and anything else that can help bring color and taste to your food. Remember, you have to be creative, if not the lifestyle will eventually become a diet and that’s the last thing we want! More and more research leads to the fact that people begin to get bored with their food be-

cause it lacks color and tastes bland. So spice it up.

For example let me give you an “alternate menu” that incorporates the same types

of food as above but with a little “flare” from the kitchen;

Meal 3

Grilled Chicken Salad [ palm portion of chicken, unlimited salad ]

With Nuts and vinegar and oil

Meal 4

1 Portion Salmon [ palm size portion ]

1 large serving of Brown Rice [ fist size portion ]

1 serving of green beans [ fist size portion ]

1 serving of salad [ fist size portion ]

Meal 5

1 Serving Whey Factor Meal Replacement

1 Serving of Fruit added to Meal Replacement [ frozen strawber-

ries ½ cup ]

1 tsp. of natural peanut butter

[ Blend with water and ice ]

Meal 1

Scrambled Egg Whites with Pico De Gallo

Bowl of Oatmeal with Ground Cinnamon and I can’t believe it’s

not Butter Spray

Meal 2

Whey Factor 1 Meal Replacement Shake

½ cup of Frozen Strawberries

¼ cup of Dried Oats

Meal 3

Grilled Halibut

Small Baked Potato

Salad with Olive Oil and Vinegar

Meal 4

Whey Factor 1 Meal Replacement

¼ cup of dried oats

1 packet of Splenda

Ground Cinnamon

18

Wow, what a difference a little “doctoring up” can do! Have fun with your diet, try different things and please email us your recipes so we can share them with other’s

who are on the same path to self-improvement.

Grocery Shopping

The most important part of grocery shopping is that you go to the grocery store with a plan. Don’t just get hungry, look in the cabinet and say “hey, we need groceries,” and head off to the store. That’s a certain recipe for disaster as your carb cravings will definitely get the best of you. Have you seen the cookie aisle lately? It’s abso-lutely ridiculous; God knows I’d never make it through there without a pack of dou-ble stuffed O’s. On the other hand, going to the market with list in hand of your foods for the week makes it so much easier to stay on your program and maintain

consistent results.

Meal 5

Sweet Mustard Chicken

Steamed Veggies

Baked Potato

Small Salad with oil and vinegar

Small Raspberry Sorbet

Protein Foods Carbohydrate Sources

Egg Whites

Chicken Breasts

Turkey Breast 99% Lean

Lean Ground Turkey Breast

Cod

Crab

Shrimp

Fat Free Cottage Cheese

Tuna

Protein Powder

Salmon

Halibut

1-2 Cuts of Lean Meat

Oatmeal (unflavored)

Whole Grain Cooked Cereal

Cream Of Wheat

Cream of Rice

Brown or Wild Rice

New Potatoes (with skin)

Sweet Potatoes/Yams

Beans

Corn

Peas

Rice Cakes

Lentils

Black Eyed Peas

Corn Tortillas

The Ultimate Grocery List for Transformation

I like to paste this Plan on my refrigerator and whenever it’s time to go to the grocery store, I just look at the list and see what is missing from the fridge. This is an easy way to keep yourself on target when you head to the store. Just put a check by the items you need and you will find yourself in and out without any of

the “extra” stuff that can add unnecessary inches around your waist.

19

Free Meals

Let me give you an example of how some of my clients usually start their week. “Aaron, I’m really going to do it, I’m going to start eating clean and make the right choices.” “I’m determined.” This usually is the remark of the eager beaver who gets through Monday and even travels through Friday night, but then something happens. Usually it starts with a dinner on Friday night and before they know it, two or three glasses of wine have passed and a plate of pasta later they’re sitting in

front of a heaping brownie a la mode thinking “what just happened?”

A week which ends up starting well usually finishes on Friday night and rolls into Sunday night when they profess their loyalty to the diet again and start over on Mon-day. Now, this doesn’t sound too bad, I mean they are eating right the majority of the time aren’t they? Take a look at this, if we start our bad choices on Friday night and continue through Sunday we have taken three days off from our program. Cu-mulatively at the end of the month this is almost 15 days which have been lost. So we could say that we’ve maintained our program for 50% of the time and have not maintained our program 50% of the time, netting us zero actual progress. Interest-

ing isn’t it?

Vegetables Fruits [ Use Sparingly ]

Lettuce and Leafy Greens

Broccoli

Cauliflower

Green Beans

Carrots

Spinach

Asparagus

Peppers

Tomatoes

Peas

Cabbage

Zucchini

Cucumbers

Squash

Onions

Mushrooms

Cherries

Grapefruit

Berries (black, blue, rasp)

Peaches

Apples

Apricots

Oranges

Grapes

Raisins

Mangoes

Melons

Dates

Figs

Pineapple

Bananas

Good Fats [ At least 2 servings per day ]

Flaxseed Oil

Salmon

Fish Oils

Walnuts, Almonds, Cashews

Avocadoes

Olive Oil

20

So in order to really affect change in our bodies it is absolutely vital that we only have 1-2 “FREE MEALS.” Notice that I didn’t say free day. In fact I would rather someone have 2 FREE MEAL’S per week than one entire free day? You can sched-ule these meals on the days of the week where you know you will be going out, at-tending a party, or special event. I usually recommend that people choose Wednes-day night and Saturday night. Leaving space for these 2 free meals will allow you the flexibility to be normal and still see great progress in your transformation. Even-tually you want to try and limit yourself to one free meal per week. Doing this will help you break through some of the boredom and will actually cause a slight accel-eration in your metabolic rate which will in turn help you burn more fat. I’ve also seen that this causes a type of psychological benefit because now there is some “positive pressure” to get refocused and maintain adherence to the program. On the other hand I’ve got friends who tell me, “Aaron, I don’t even want a free meal because once I start I know I’m done.” Listen, you know yourself better than I do so make wise decisions. In the end remember that this is about a lifestyle approach to nutrition and it’s also about continued progress rather than absolute perfection. We are all human and I’m certainly not one to turn down grandma’s cookies. Be smart, plan your free meal accordingly and when in doubt try to make what I refer to as “Better Bad Choices.” An example of this could be going for some sorbet instead

of ice cream or having sugar free cookies instead of the fully loaded.

Eventually you will find yourself wanting to eat healthy and you won’t even consider the unhealthy foods an option. Once you’ve hit this point it’s all smooth sailing for the remainder of your life. That’s truly the goal, getting into these patterns for the

rest of your life.

What About Eating Out? [ Restaurant Food ]

There is no doubt about it you will eat out. Its part of our culture and it’s a major part of business life today. Eating out has become a form of entertainment in Amer-ica. In fact it seems like this is the first thing a group of people think about when they want to do something. For me I know this represents the single most challeng-ing struggle between my wife and me. “Where do you want to eat?” “I don’t care whatever you feel like?” “What do you mean you don’t care, don’t make me decide, you never like what I choose!” C’mon’ guys I know I’m not the only one, right? This has become the boiling point of my relationship. It can either make the weekend or destroy it. So, you will definitely be eating out and the beauty is that now you can say, “Honey, I know exactly where I want to go.” Wow, won’t that be refreshing, for

someone to actually know where they want to eat?

Eating Out [ Rules to Follow ][ Rules to Follow ][ Rules to Follow ][ Rules to Follow ]

1. Choose a restaurant which can easily put together a clean meal and call in advance to get a copy of their

menu.

2. Never go to the res-taurant with a huge appetite. Always try and have a shake be-fore you go or at least a small snack to keep your eyes from getting

to out of control.

3. Try to avoid the alcohol. Not only is this a good health move overall but it’s defi-nitely a way of saying

No to hidden calories.

4. Don’t just rely on the menu. Most good restaurants will make to order. Ask your wait-ress or waiter to pre-pare something special

for you.

5. Have dessert; try having an espresso or a cup of coffee with some fruit for desert so you still feel like your treating yourself, but without all the extra

calories.

Mexican Food Chicken Fajitas, Corn Tortillas, Black Beans and Pico De Gallo..

Breakfast Egg White Omelet with Chicken, Tomato, Onion and a Small Bowl of Oatmeal with Splenda and Cinnamon

Italian Grilled Salmon, Side Salad w/Fat Free Italian and Side of Whole Wheat Pasta

Chinese Get Everything Steamed and go for the Won-Ton Soup. I recommend steamed chicken and vegetables.

Seafood Grilled Mahi-Mahi with Side of Steamed Rice or Plain Baked Potato, Small Greek Salad

Steak Sirloin of Filet Mignon w/ Plain Baked Potato and Side Salad w/ Vinaigrette Dressing

Restaurant Choices That Won’t Take You Off Track!

21

Ok, so there you have it, all the nutritional guidance necessary to transform your body. I tried to keep it as simple as possible because I’ve found that the easier a program is to follow the more successful the outcome tends to be. Try and start it immediately and if you have any questions at all, which you probably will, email us at [email protected] and remember instructional videos are available at

www.ThePureLine.com

McDonalds Go for the grilled chicken salad deluxe. Skip the dressing.

Subway Ok Jared may have had a point. Get the Roasted Chicken Breast on Wheat with low fat ranch and all the veggies you want. Stick with ½ a serving size.

Chick Fil A The lowest fat chicken sandwich around is the Char grilled Chicken Sandwich with no butter. Pair it with a side salad and a diet coke.

Rudy’s Bar B Que Smoked Turkey Breast, Plain Baked Potato, Barbque Sauce.

Fast Food Healthy Choices

23

Chapter 4 | Chapter 4 | Chapter 4 | Chapter 4 | SUPPLEMENT FOR SUCCESSSUPPLEMENT FOR SUCCESSSUPPLEMENT FOR SUCCESSSUPPLEMENT FOR SUCCESS

Now, since you’re serious about really changing your body, you’re certainly serious about what kind of supplementation you’re using. Our Pure Line Supplements rep-resent the very next level in independently lab tested nutritional products for only the “purest and most potent” formulas available. I’m going to briefly explain how some of these natural supplement work, and how they can help you reach your transformation goals even faster. I’m going to start with a basic supplement strat-egy that should be used by everyone no matter what category you’re in and then move into some advanced supplement strategies that will help fire up your fat loss and boost your muscle building to another level. Some of these “stacks” are so potent that people will accuse you of taking illegal fat burning products like Growth Hormone or even Anabolic Steroids if you’re a male adding muscular size. The won-derful thing about the Pure Line products that I’m going to recommend is that they

are completely 100% natural and safe.

SUPPLEMENTATION

Pure Form Multivitamin/Mineral

The first product in our arsenal is the Pure Form Multivitamin and Mineral Formula. This well designed soft gel formula is so much more than just a vitamin. It incorpo-rates an energy matrix with royal jelly, garlic oil, COQ10 and other proprietary ingre-dients to help you stay healthy and well throughout your transformation. Vitamins and Minerals are referred to as micronutrients and play a role in the absorption of the macronutrients (protein, carbohydrates, and fats) without them you could only

be absorbing a small percentage of your nutrients. These are a must.

Pure Form Essential Fatty Acid

The Pure Form EFA is a state of the art EFA product which helps maintain optimum health and promotes fat loss, skin health, healthy cholesterol levels as well as de-creases in joint inflammation. EFA’s are absolutely essential for overall health and wellness and they should be used throughout your entire transformation program. As the name infers, they are essential to overall well being and because they are

not naturally produced by your body you must get them through supplementation.

Pure Cleanse Herbal Formula

Again, this is the detox and cleansing formula which I would use at the beginning of your 12 week program. It promotes internal cleansing, health, wellness of the di-gestive track and increases your ability to absorb your nutrients. Its powerful blend includes everything from Acidophilus to Aloe Vera and its ingredients have been used for centuries to promote optimal health. Many of us tend to have the “bloated stomach” look, especially after eating, due to internal stagnation of undigested food and old fecal matter. (Sounds Gross Huh?) Candida Albicans, a yeast organism, may also be heavily populated in the colon leading to further bloating of your stom-ach. If you experience gas, indigestion, diarrhea, or constipation and you feel like

you always have a “beer belly,” then you may need to thoroughly detox.

Pure Cleanse ANF Drink

The Pure cleanse ANF formula is taken in the morning and contains a powerful

blend of antioxidants, energizers and cleansers. This products unique formula

takes Aloe Vera, Nopal from Mexico and Flax Seed Oil and combines them all To-

gether to restore balance, health and wellness to the body. The results from this product

taken daily are absolutely incredible. I’ve seen a person lose weight, increase their overall

health and reduce the bloating that comes after eating a meal or before a woman’s monthly

cycle. If you’re a male this is a great product to use after pro-hormone or creatine cycles to

increase the uptake of your supplements during your next cycle. Also, if you find yourself

craving sweets, sugary foods, bread, starches or other high carbohydrate foods or have used

24

antibiotics for extended periods of time, then you may need to perform an intestinal clean-

sing program with ANF. I’ve used this program for months at a time and believe me, “it

works.” You don’t have to walk around bloated anymore.

Pure Boost

Pure Boost like the name infers is a Fat Loss Amplifier. Many times, our trainers find that

their clients have experienced fat loss plateaus after taking stimulant based fat burners for

years and they cannot get the same results they used to. This is largely in part to low adrenal

and thyroid out put. These to glands are very specific to the promotion of fat loss and when

their health is compromised can decrease metabolism efficiency and effectiveness. If you’ve

been under stress or not eating enough protein then your body has adapted a “natural star-

vation mechanism,” where it may have slowed down the metabolism, and internal enzymatic

processes including digestion, elimination and fat burning. The Pure Boost formula uses a

proprietary ingredient matrix which has been designed by scientists to help increase the over-

all health of these two primary glands. It is taken for 40 days as a boost to the metabolic

rate. After 40 days it is discontinued for at least 2-3 months before starting again. Pure

Boost is the sister product to XP2G which is a fat loss supplement. When combined Pure

Boost and XP2G will burn up to 75% more fat than just a fat burner alone.

XP2G & XP2G P.M.

XP2G and XP2G PM are both fat loss products which are highly recommended to start aiding

in the release and shedding of stored body-fat. XP2G is a stimulant based product with a new

form of ephedra that is both safe and effective at increasing core body temp. (which helps

burn calories) and increasing energy levels while aiding in the suppression of appetite. This is

probably one of the most effective products in my line for burning fat and I highly recommend

it. Use the XP2G PM formula at night before bed to continue the fat burning effect while you

sleep. Adding these two supplements to your program will help increase fat loss by over 60%!

Testobolan

Testobolan is a new supplement which I have just introduced and it represents a state of the

art pro-hormone formula which naturally increases testosterone levels. Guys, as we all know

testosterone is the magic bullet when it comes to putting on lean muscle tissue and losing

body fat. As we get older our testosterone levels start to decline and as a result everything

starts going south especially the midsection. Testobolan’s state of the art formula will help

rebuild and enforce optimum testosterone levels so that you can effectively burn fat, increase

muscle tissue and feel the energy enhancing benefits that come with maximized testosterone

efficiency. I have seen men get on Testobolan for four weeks and put on at least 9 lbs. of lean

muscle and lose 12 lbs. of body fat while exercising moderately and following a healthy nutri-

tion program. If your goal is lean hard muscle with little body fat then Testobolan should be in

your arsenal.

Whey Factor Proplete

Whey Factor ProPlete is a whey protein blend. It is best used as a meal replacement powder

or a post-workout formula to ensure the body gets 100% pure whey protein. The protein

source used for Whey Factor is completely natural and is void of Lactose (which means no

bloating, constipation, etc.) and has no artificial sweeteners including aspartame. The sweet-

ener used, which gives it unparalleled flavor, is Stevia. This makes for an incredible tasting

highly concentrated instantized protein source which can be blended or shaken in a shaker

bottle. Most people add their favorite frozen fruit or dried oats to make it a complete meal.

Whey Factor is ideal for men and women of all ages who want to lose fat and maintain lean

muscle integrity. Whey Factor has also found a special niche in the area of post-op bariatric

surgery because of its ease in digestibility and purity. This should be a foundation product in

your supplement stack.

25

So now that you know what they are, lets figure out how they can be combined to help you

reach your goals faster.

With that being said lets look at some supplement combo’s that will definitely help you reach

your goals quick.

SUPPLEMENT COMBOS

Lean and Toned [ This stack is designed to help you tone up while simultaneously losing weight. ]

1. Whey Factor Proplete as a Meal Replacement [ 2 servings per day ] 2. XP2G [ As directed on bottle ] 3. Pure Boost [ As directed on bottle ] 4. Pure Form Multivitamin [ one soft gel per day ] 5. Pure Essentials EFA [ 2 soft gels 2x per day ] 6. Creaload[ 10 grams per day] 7. Glutavol [ 10 grams per day]

Extreme Fat Loss [ This stack is designed to help you burn fat extremely fast. ]

1. Whey Factor Proplete as a Meal Replacement [ 2 servings per day ] 2. XP2G [ 1-2 caps 2x per day ] [ Note, if you can not take stimulants I highly recommend PhenylPhen which is practically stimulant free and will help burn fat just like XP2G ] 3. Pure Boost [ As directed on bottle ] 4. Pure Essentials [ 3 soft gels 2x per day ] 5. Pure Form Multivitamin [ 1 soft gel per day ] 6. Pure Cleanse ANF Drink [1 cap-full every morning ]

Big and Ripped [ This stack is designed to help you build lean size quick without added body fat. ]

1. Meso Factor [ Up to 2 servings per day ] 2. Pure Form Multivitamin [ 1 soft gel per day ] 3. Pure Form EFA [ 3 soft gels 2 x per day ] 4. Rush XS or SWOLE [ 1 Serving 30min. before workout ] 5. Glutavol [ 10 grams daily ] 6. Testobolan [ As directed on bottle ]

26

Power Focus Pre-Workout [ This is a great pre-workout stack to increase mental focus and clarity. ]

1. Rush XS [ 1 serving 20 min before workout ] 2. CLARITY [1 capsule pre workout ] 4. ALA/ALC [ 2 capsules pre and post workout ]

The Cellulite Destroyer [ This stack is designed to help mobilize the sticky brown fat of the lower body and

reduce cellulite and hip and abdominal fat. ]

1. XP2G [ 1– 2 caps 2x per day ] 2. Pure Boost [ As directed on bottle ] 3. Whey Factor ProPlete as a Meal Replacement [ 2 servings per day ] 4. Pure Essentials EFA [ 3 soft gels 2x per day ] 5. Pure Cleanse ANF [ 1 cap-full every morning ] 6. CLA [ 6 soft-gels daily]

28

Chapter 5 | Chapter 5 | Chapter 5 | Chapter 5 | TRANSFORMAITON TRAININGTRANSFORMAITON TRAININGTRANSFORMAITON TRAININGTRANSFORMAITON TRAINING

Well, this truly would not be a transformation guide without some guidance on how to train and shape your body with weights and cardio work. In fact, these are two of the most important aspects of your transformation, that when used simultaneously, will

help you drop fat and maintain lean muscle tissue.

Have you ever seen someone who goes on a diet, but does not strength train and then finds themselves 15lbs. lighter but also 15lbs. looser? As I stated earlier, I refer to this as “the skinny fat person syndrome“the skinny fat person syndrome“the skinny fat person syndrome“the skinny fat person syndrome.”.”.”.” The skinny fat person is someone who drops weight, but does so at the expense of lean muscle. Now, truth be told there are plenty of people out there who are completely obsessed by the numbers. Guys, let me give you some advice, “Throw out the scale!”“Throw out the scale!”“Throw out the scale!”“Throw out the scale!” The scale will never give you an accu-rate assessment of what is actually happening in your body. Instead rely on body fat

testing.

TYPES OF TRAINING Weight Training [ Anaerobic ] So with that being said lets take a look at how we can build tone and strengthen lean muscle tissue while simultaneously dropping body fat. At the core of any transforma-tion program is the fundamental idea of body shaping. We have to initiate a strength program using resistance (weights) to start increasing the tension on the muscular system. Interestingly enough, most people tend to think of cardio when they think fat burning. Now don’t get me wrong cardio will play an important role in the fat burning process, but it is actually the resistance training, the strength work, which will create most of the transformation effect. Interestingly enough, it is also the strength training or (anaerobic (anaerobic (anaerobic (anaerobic –––– without oxygen work)without oxygen work)without oxygen work)without oxygen work) that initiates most of the fat burning as well. So that we can understand how this works let’s take a detour into how your muscle sys-

tem or your body shape functions.

Your muscular system is made of fibers spread all over the body which respond to “stress.” For example, let’s say I rubbed my hands together really hard. What would happen if I did this for lets say, one week? I would start to develop calloused hands wouldn’t I? This is the same thing that happens with the muscular system. As you “stress” it with more and more resistance you will cause it to “adapt.” The adaptation will result in a tighter, more firm and strengthened muscle that is capable of respond-ing better to additional stress the next time you workout. Of course the muscles abil-ity to respond by becoming more developed and stronger depends largely in part on

your diet, supplementation and recuperation ability.

Ok, so what does that have to do with fat burning and body shaping. Well, If I want to help you burn the most amount of fat possible over the next 12 weeks I have to get you to understand that it is absolutely imperative whether male or female to start training with weights. Now, here’s where most females will interject and say, “No, I don’t want to lift weight because I get too big, I know my body.” Let me say this, it is completely unrealistic for females to get muscular and big. Women simply don’t have the right hormones for muscular growth. God did not design you this way and thank God because females tend to look better firm, tight and toned with moderately low

body fat, not big and um hairy….?

But, you must lift weights because in actuality studies have proven that fat loss is greater with resistance training than with cardio work. “Why,” simple, your body has to recover from the workout you put it through. Your legs have to heal, your arms have to heal, your back must heal and so forth. In order to heal, the body has to burn calories over the next 24 hours to ensure recuperation. Your body is turning on the “after burners” and making sure that there is complete recovery in all of its systems. In contrast, when you simply go for a jog or hop on the elliptical for 40 min you only burn calories during that time period. Most people burn about 500 calories over 40 minutes and feel great. But if they would have worked out with weights for 40 min

Types of Training

[ Basic Terminology ][ Basic Terminology ][ Basic Terminology ][ Basic Terminology ]

ANAEROBIC [ Without

Oxygen ]: An exercise

where the oxygen de-

mands of the muscles

are so high that the

body can’t replenish it

quickly enough. As a

result, the oxygen debt

in the muscles forces

the athlete to stop the

exercise. Sprinting and

weight training are ex-

amples of Anaerobic

Exercise.

AEROBIC [ With Oxy-

gen ]: An exercise

where the oxygen de-

mands of the muscles

are provided by the cir-

culation of oxygen in the

blood. Distance running,

distance cycling and

aerobic activities are

examples of Aerobic

Exercise.

29

and then did 20 min of cardio they would have not only burned 500 calories but would have continued burning calories for the next 24 hours. We call this “metabolic activity.” Muscle is metabolically active and is much more apt to burn fat when exercised properly. The higher the metabolic activity, the more fat we will

burn.

Cardiovascular Training [ Aerobic ]

Now, lets talk a little bit about cardio or (aerobic (aerobic (aerobic (aerobic –––– with oxygen)with oxygen)with oxygen)with oxygen) work. Cardio in-cludes activities like jogging, swimming, biking, martial arts, stair stepping etc. While doing these activities your body has to consume air to keep the muscles go-ing. Cardio work will contribute favorably to your transformation, but it is overrated. “What,”“What,”“What,”“What,” I can hear the group fitness enthusiasts cry! Have you guys ever seen a “soft” aerobics/group fitness teacher?” Of course you have almost all of them are because they spend most of their workouts doing cardio work and not resistance work. Spending hours upon hours doing cardio will burn fat, but it will also burn up muscle tissue just as fast giving us that once again dreaded “skinny fat person”“skinny fat person”“skinny fat person”“skinny fat person” look. But wait, cardio is great for the heart right? Yes, cardio is great for your heart,

but so is resistance training. The bottom line is cardio work alone is not enough!

So let’s talk optimal fat burning/muscle shaping transformation workouts. What would be the best route for us to get the body we’ve always wanted? Without a doubt, a combination of weight training and cardio work with emphasis on resis-tance training and your nutritional intake will provide the most effective body trans-

formation experience.

7 Day Pre-Transformation Workout [Where to Start Your Workout ]

The first thing I want you to do is a 7 Day Pre-Transformation Workout.

During this 7 day period you will do the weight training exercises on the last page with minimum rest between each (about 1 minute). This is a circuit type workout which will help start preparing your nervous system and muscle endurance for the weeks to come. You will train with weights for one day, then do cardio the next and so forth until you complete 7 days. All you have to do is one set of each exercise for about 10-12 repetitions– pause catch your breath, then hit the next one, and cont-

7 Day Pre-Transformation Workout [ Remember, you would do this for one day then the

next day do 20-30 minutes of cardio activity. ]

Overhand Pull Downs to the Front

Standing Barbell Curls

Abdominal Bench Crunches

Incline Bench Press

Seated Dumbbell Press

Standing Tricep Extensions

Leg Press Machine

Lying Leg Curls

Seated Calf Raises

30

Myth: There is never enough time in the day for me to workout.

Fact: You must make a radical shift in your priorities over the next 12 weeks. Realize that this is your one shot to transforming your body and becoming a bet-ter you. Also, start to think of training as a deposit system. The more deposits you put into your fitness account the less likely you are to have unexpected ill-ness and other diseases that have become common with age. Start to see the time you spend in the gym as “your time.” Nobody can take this away from you, not your boss, or your husband or wife. (Wait a minute that is my boss!)

Myth: I’m Fat, I’ve always been fat. I just don’t have the genetics to be lean.

Fact: This is truly the biggest cop out today. Everyone has the ability to drasti-cally change their body and look better than 80% of the people walking around today. Why, because nutritional science and advances in training methods have shown us what truly works and how we can minimize the amount of time it takes to create a true transformation. The only obstacle we truly face is our-selves.

Myth: If I eat right I probably don’t need to exercise

Fact: Eating right is a start, but to truly change the shape and look of your body you must train with resistance and incorporate a cardio program to help in the fat burning process. Food is probably the biggest single factor in your transfor-mation, but you still have to have the other elements to create a true transfor-mation effect.

Myth: I walk a lot at work, that’s enough exercise

Fact: OH BOY WHERE DO I BEGIN. Look, unless you are unloading ice from a truck for 1 hour straight with no rest then there are no excuses. Walking around at the warehouse or through the hospital is nowhere near the amount of physi-cal intensity necessary to elicit a true body transformation.

Myth vs. Fact

[ Before we get into the workouts themselves, I want to debunk a few common

myths about training. ]

inue through the list. Eventually you want to do 3-4 complete “Rounds” of all the exercises in a row.

Don’t worry if you get sore or feel tired during the first few days. This is completely normal. Remember your body is starting the adaptation process and your brain is going to start sending signals to your body to strengthen, and tone your muscle tis-sue. Just be patient and let it happen. Try and keep your repetitions slow and easy, don’t jerk the weights and don’t try and see how much you can lift. I can’t tell you how many people I’ve seen who start “gung-ho” and find themselves injured before they ever see results.

After you’ve finished the 7 day pre transformation workouts, it’s time to dig in and

get busy. I along with my personal training team have designed different workouts

for both males and females at various experience levels to help you through your 12

week program. Now, the most important thing I want you to remember is that on

this program you will be doing some sort of physical activity dailythis program you will be doing some sort of physical activity dailythis program you will be doing some sort of physical activity dailythis program you will be doing some sort of physical activity daily. That means you That means you That means you That means you

will either be lifting weights or doing some kind of cardiovascular training everyday will either be lifting weights or doing some kind of cardiovascular training everyday will either be lifting weights or doing some kind of cardiovascular training everyday will either be lifting weights or doing some kind of cardiovascular training everyday

and even on weekends.and even on weekends.and even on weekends.and even on weekends.

32

Chapter 6 | Chapter 6 | Chapter 6 | Chapter 6 | THE WORKOUT PLANTHE WORKOUT PLANTHE WORKOUT PLANTHE WORKOUT PLAN

TRANSFORMATION WORKOUTS FOR MEN

Fat Loss Beginner Workout [ Men ] This workout is made up of super-sets and tri-sets. Using these methods will optimize results. Keep little rest time in between sets, probably 15 to 20 seconds. Remember to follow your cardio routine in combination with this workout. The workout is done by grouping exercises in three (commonly referred to as a tri(commonly referred to as a tri(commonly referred to as a tri(commonly referred to as a tri----set),set),set),set), remember not to rest until all three exercises have been complete. Once all three exercises are complete rest for about two minutes and continue the routine. If you do two exercises consecu-tively this would be a (super(super(super(super----set)set)set)set). Once you finish the first group of exercises rest for about two or three minutes. Then move to the next group of exercises.

FATLOSS BEGINNER WORKOUT - MEN

[ 3 day workout using super-sets and tri-sets. ]

MONDAY Chest | Shoulders | Triceps

Exercises are done one after another with no rest.

Triset 1

Chest Press [ chest ] 3 sets of 15

[ using moderate weight ]

Shoulder Press [ shoulders ] 3 sets of 15


Cable Push Down [ triceps ] 3 sets of 15


*Remember to rest for 2-3 minutes after completing one cycle of the above or below.

Triset 2

Incline Press [ chest ] 3 sets of 15


Front Raises [ shoulders ] 3 sets of 15


Skull Crushers [ triceps ] 3 sets of 15


Triset 3

Dumbbell Fly’s [ chest ] 3 sets of 15


Lateral Raises [ shoulders ] 3 sets of 15


Overhead Extensions [ triceps ] 3 sets of 15


Triset 4

Push-ups [ chest ] 3 sets of 15 [until failure]

Bent Over Lateral Raises [ shoulders ]

3 sets of 15 [ using moderate weight ]

Dips using Flat Bench 3 sets of 15

[ using your own body weight]

Triset 5

Abdominals [ Every other day. ]

Leg Raises 3 sets of 15

Crunches 3 sets of 15

Twists on floor, sitting up [ side-to side ] 3 sets of 15

Weight Training

[ Basic Terminology ][ Basic Terminology ][ Basic Terminology ][ Basic Terminology ]

REPETITION [ Rep ]:

Each individual count of

an exercise that is per-

formed. Series of repeti-

tions called “sets” are

performed on each exer-

cise in your training pro-

gram.

SET: A grouping of

repetitions that is fol-

lowed by a rest interval

and usually another set.

Three to five sets are

usually performed of

each exercise.

SUPERSETS: Series of

two exercises per-

formed with no rest be-

tween sets and a normal

rest interval between

supersets. Supersets

increase training inten-

sity by reducing the av-

erage length of rest in-

terval between sets.

TRISETS: Series of

three exercises per-

formed with no rest be-

tween movements and a

normal rest interval be-

tween trisets. Trisets

increase training inten-

sity by reducing the av-

erage length of rest in-

terval between sets.

33

FRIDAY Legs | Abdominals

Triset 1

Extensions [ legs ] 3 sets of 15


Lying Leg Curls [ legs ] 3 sets of 15


Jump Rope 3 sets of 30 - 45 seconds each set

Triset 2

Leg Press [ legs ] 3 sets of 15


Hack Squat [ legs ] 3 sets of 15


High Knees in one place 3 sets of 30 - 45 seconds each set

Triset 3

Squats [ legs] 3 sets of 15


Lunges [ legs ] 3 sets of 15


Wall Sits [ legs ] 3 sets of 15


Incline Bench Twist [ abdominals ]

3 sets of 15 [ using your own body weight ]

Hanging Knee Raises [ abdominals ]


Cable Crunches with Weights[ abdominals ]


Triset 4

Once you have mastered the beginners work out you can move into the advanced workouts. We are still using the super-sets and tri-sets, but now we are incorporating

WEDNESDAY Back | Traps | Biceps

Triset 1

Lat Pull-Downs [ back ] 3 sets of 15


Cable Curls [ biceps ] 3 sets of 15


*Remember to rest for 2-3 minutes after completing one cycle of the above or below.

Super-set 2

Cable Rows [ back ] 3 sets of 15


Straight Bar Curls [ biceps ] 3 sets of 15


Triset 3

Reverse Grip Pull-Downs [ back ]


Seated Dumbbell Curls [ biceps ]


Shrugs with Dumbbells [ traps ]


Triset 4

Dumbbells Rows - alternating arms

[ back ]


Hammer Curls [ biceps ] 3 sets of 15


Straight Bar Shrugs [ traps ]


34

FATLOSS ADVANCED WORKOUT - MEN [ 4 sets of super-sets and tri-sets. ]

MONDAY Chest | Abdominals

Cardio is done in between each set. [ Example: Do Flat Bench then Flat Fly’s followed by 4

minutes of intense cardio. ]

Triset 1

Flat Bench [ chest ] 4 sets of 15


Flat Fly’s [ chest ] 4 sets of 15


Cardio Option 4 minutes

Triset 2

Hammer Strength Wide Grip

[ chest ]


Hammer Strength Incline

[ chest ]



Triset 3

Incline Bench [ chest ] 4 sets of 15


Incline Fly [ chest ] 4 sets of 15



Triset 4

Stability Ball Crunches [ abdominals ]


Leg Raises [ abdominals ]


Standing Side Crunches [ abdominals ]

4 sets of 15 [ using 10lb. weight ]


TUESDAY Back | Calves

Cardio is done in between each set.

Triset 1

Lat Pull-Down [ back ]


Cable Row [ back ]



Reverse Grip [ back ]


Bent Over Rows [ back ]



Triset 2

OPTION 1:

Treadmill [ Start with

5.0 incline and 4.0

speed ]

OPTION 2:

EFX/Elliptical [ Keep an

average of 4.0 speed ]

OPTION 3:

Stairmaster [ Level 7 ]

Once you have chosen the option it must stay the same through the 4 sets of the exercise. When you change exer-cises, one must change the cardio option. In other words try not to do the same cardio ma-chine all the time it is a good idea to use a little

variety.

Cardio Options

[ Aerobic Exercise ][ Aerobic Exercise ][ Aerobic Exercise ][ Aerobic Exercise ]

cardio into the workout. The cardio will take the place of the third exercise. So we will do the two exercises that are listed below and finish the set with a cardio option of your choice. Remember to increase resistance according to your condition. If it becomes to easy TURN IT UP. We must always challenge ourselves and improve our physical and mental condition, only then can we hope to reach our full potential. Fat Loss Advanced Workout [ Men ]

35

WEDNESDAY Legs | Abdominals


Triset 1

Extensions [ Legs ] 4 sets of 15


Lunges with Dumbbells [ Legs ] 4 sets of 15



Triset 2

Lying Leg Curls [ Legs ] 4 sets of 15


Straight Leg Dead-Lifts [ Legs ] 4 sets of 15



Triset 3

Leg Press [ Legs ] 4 sets of 15


Hack Squats [ Legs ] 4 sets of 15



Triset 4

Squats Straight Bar/Smith

Machine [ Legs ]


Step-Ups with Dumbbells

[ Legs ]



Triset 5

Stability Ball Crunches

[ abdominals ]


Leg Raises [ abdominals ] 4 sets of 15


Standing Side Crunches

[ abdominals ]




Continued.

Triset 3

Chin-Ups [ back ]


Dumbbell Rows Alternating Arms

[ back ]



Triset 4

Standing Calf Raises [ calves ]


Seated Calf Raises [ calves ]



36

THURSDAY Shoulders | Traps | Calves


Triset 1

Military Press in front of chin

[ Shoulders ]


Lateral raises Dumbbells

[ Shoulders ]



Triset 2

Front Raises Dumbbells

[ Shoulders ]


Bent-Over Lateral Raises

[ Shoulders ]



Triset 3

Straight Bar Shrugs [ Traps ] 4 sets of 15


Dumbbell Shrugs [ Traps ] 4 sets of 15



Triset 4

Standing Calf Raises [ Calves ] 4 sets of 15


Seated Calf Raises [ Calves ] 4 sets of 15



FRIDAY Biceps| Triceps | Abdominals


Triset 1

Cable Curls [ Biceps ] 4 sets of 15


Straight Bar Curls [ Biceps ] 4 sets of 15



Triset 2

Preacher Curls [ Biceps ] 4 sets of 15


Dumbbell Curls [ Biceps ] 4 sets of 15



Triset 3

Triceps Push-Down [ triceps ] 4 sets of 15





Triset 4

Skull Crushers [ triceps ] 4 sets of 15


Dips, using Flat Bench

[ triceps ]



37


Exercises are done one after another with little to no rest.

Triset 1

Chest Press [ chest ] 3 sets of 15, 12, 10


Shoulder Press [ shoulders ] 3 sets of 15, 12, 10


Cable Push Down [ triceps ] 3 sets of 15, 12, 10


Triset 2

Incline Press [ chest ] 3 sets of 15, 12, 10


Front Raises [ shoulders ] 3 sets of 15, 12, 10


Skull Crushers [ triceps ] 3 sets of 15, 12, 10


Triset 3

Dumbbell Fly’s [ chest ] 3 sets of 15, 12, 10


Lateral Raises [ shoulders ] 3 sets of 15, 12, 10


Overhead Extensions [ triceps ] 3 sets of 15, 12, 10


Triset 4


Bent Over Lateral Raises [ shoulders ]

3 sets of 15, 12, 10 [ using moderate weight ]

Dips using Flat Bench 3 sets of 15

[ using your own body weight]

Triset 5




Twists on floor, sitting up [ side-to side ]

3 sets of 15

Continued.

Triset 5


[ abdominals ]





[ abdominals ]




LEAN AND TONED BEGINNER WORKOUT - MEN [ This workout will involve super-sets and tri-sets. ]

This workout will involve

super-sets and tri-sets.

Repetitions: The number of repetitions will de-crease as you progress in your workout.

Weight: The amount of weight will increase as you progress in your workout.

Example: Chest press is done first at 50lbs and 15 reps. The second set is increased to 60lbs and the reps drop to 12. The sequence of reps is

15,12,10,10.

Lean and Toned Workout

[ Example ][ Example ][ Example ][ Example ]

Lean and Toned Beginner Workout [ Men ] This workout will involve super-sets and tri-sets, but your repetitions will be de-creases as you progress in your workout.

38

WEDNESDAY Back | Traps | Biceps | Calves


Super-set 1

Lat Pull-Downs [ back ] 3 sets of 15, 12, 10


Cable Curls [ biceps ] 3 sets of 15, 12, 10


Super-set 2

Cable Rows [ back ] 3 sets of 15, 12, 10


Straight Bar Curls [ biceps ] 3 sets of 15, 12, 10


Super-set 3







Triset 4


[ back ]


Hammer Curls [ biceps ] 3 sets of 15, 12, 10


Straight Bar Shrugs [ traps ]


Standing Calf Raises [ Calves ] 3 sets of 15, 12, 10


Seated Calf Raises [ Calves ] 3 sets of 15, 12, 10


Super-set 5

FRIDAY Exercises are done one after another

Triset 1

Extensions [ legs ] 3 sets of 15, 12, 10


Lying Leg Curls [ legs ] 3 sets of 15, 12, 10



Triset 2

Leg Press [ legs ] 3 sets of 15, 12, 10


Hack Squat [ legs ] 3 sets of 15, 12, 10



Triset 3

Squats [ legs] 3 sets of 15, 12, 10


Lunges [ legs ] 3 sets of 15, 12, 10


Wall Sits [ legs ] 3 sets of 15, 12, 10



3 sets of 15, 12, 10 [ using your own body weight ]





Triset 4

FRIDAY Exercises are done one after another with little to no rest.

Triset 1



Lying Leg Curls [ legs ] 3 sets of 15, 12, 10



Triset 2






Triset 3

Squats [ legs] 3 sets of 15, 12, 10












Triset 4

39



Super-set 1

Flat Bench [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Flat Fly’s [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 2

Hammer Strength Wide Grip

[ chest ]

4 sets of 15, 12, 10, 10 [ using moderate weight ]


[ chest ]


Super-set 3

Incline Bench [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Incline Fly [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Triset 4









Super-set 1



Cable Row [ back ]


Super-set 2





LEAN AND TONED ADVANCED WORKOUT - MEN [ 4 sets of super-sets and tri-sets. ]

Super-set 3

Chin-Ups [ back ]


Dumbbell Rows Alternating Arms

[ back ]


Super-set 4





Once you have mastered the beginners work out you can try the advanced workout we have spread the workout over five days with one muscle group worked per day. This allows more rest time for the muscles, but keep in mind that you only work each one once a week so let’s make it a great workout. Lean and Toned Advanced Workout [ Men ]

40

Super-set 3

Leg Press [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Hack Squats [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 4


Machine [ Legs ]


Step-Ups with Dumbbells

[ Legs ]


Triset 5


[ abdominals ]





[ abdominals ]




Super-set 1


[ Shoulders ]



[ Shoulders ]


Super-set 2


[ Shoulders ]



[ Shoulders ]


Super-set 3

Straight Bar Shrugs [ Traps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Dumbbell Shrugs [ Traps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 4

Standing Calf Raises [ Calves ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Seated Calf Raises [ Calves ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]



Super-set 1

Cable Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Straight Bar Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 2

Preacher Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Dumbbell Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]



Super-set 1

Extensions [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Lunges with Dumbbells [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 2

Lying Leg Curls [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Straight Leg Dead-Lifts [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

41

Triset 5


[ abdominals ]



[ using 10lb. weight ]


[ abdominals ]




[ using moderately heavy weight ]

Incline Press [chest] 3 sets of 12, 10, 8






Shoulder Press [ shoulders ] 3 sets of 12, 10, 8






Overhead Extensions [ shoulders ] 3 sets of 12, 10, 8




BIG AND RIPPED BEGINNER WORKOUT - MEN [ 3 sets per exercise and one exercise at a time. ]

Super-set 3

Triceps Push-Down [ triceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Overhead Extensions [ triceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Super-set 4

Skull Crushers [ triceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]


[ triceps ]



Continued.

This workout is de-signed to help increase muscle mass and defini-tion. There will be no super-sets and tri-sets. One exercise will be done at a time, with at least 60 seconds of rest. Repetitions: The number of repetitions will de-crease as you progress in your workout. Weight: The amount of weight will increase as you progress in your workout. Example: Each set you do increase the weight and decrease the reps. The sequence will be 12,10,8,6.

Big and Ripped Workout


Big and Ripped Beginner Workout [ Men ] This workout is designed to help increase muscle mass and definition. There will be no super-sets and tri-sets. One exercise will be done at a time, with at least 60 sec-onds of rest.

42


Continued.





3 sets of 15





Dumbbell Rows [ back ] 3 sets of 12, 10, 8


Reverse Grip Pulldowns [ back ] 3 sets of 12, 10, 8




Cable Curls [ biceps ]

3 sets of 12, 10, 8 [ using moderately heavy weight ]





Standing Calf RaiseStanding Calf RaiseStanding Calf RaiseStanding Calf Raise [Calves]

3 sets of 30 reps3 sets of 30 reps3 sets of 30 reps3 sets of 30 reps [moderately heavy weight]

FRIDAY Exercises are done one after another with little to no rest.

Leg Extensions [ legs ] 3 sets of 12, 10, 8






Lying Leg Curls legs ] 3 sets of 12, 10, 8


Lunges 3 sets of 12, 10, 8


CrunchesCrunchesCrunchesCrunches [ abdominals ]

3 sets of 30 reps3 sets of 30 reps3 sets of 30 reps3 sets of 30 reps [ bodyweight ]


3 sets of 30 reps [ using body weight ]

43

BIG AND RIPPED ADVANCED WORKOUT - MEN

[ 4 sets per exercise and one exercise at a time. ]


Flat Bench [ chest ] 4 sets of 12, 10, 8


Flat Fly’s [ chest ] 4 sets of 12, 10, 8


Hammer Strength Wide Grip [ chest ] 4 sets of 12, 10, 8


Hammer Strength Incline [ chest ] 4 sets of 12, 10, 8









Cable Row [ back ]






Chin-Ups [ back ]






Once you have mastered the beginners work out you can try the advanced workout we have spread the workout over five days with one muscle group worked per day. This allows more rest time for the muscles, but keep in mind that you only work each one once a week so let’s make it a great workout. Big and Ripped Advanced Workout [ Men ]

44


Extensions [ Legs ] 4 sets of 12, 10, 8


Leg Press [ Legs ] 4 sets of 12, 10, 8


Hack Squats [ Legs ] 4 sets of 12, 10, 8


Lying Leg Curls [ Legs ] 4 sets of 12, 10, 8


Stiff Legged Deadlifts [ Legs ] 4 sets of 12, 10, 8



[ using your own weight ]

Standing Side Crunches [ abdominals ] 4 sets of 15

[ using your own weight ]


Military Press in front of chin [ Shoulders ] 4 sets of 12, 10, 8


Lateral raises Dumbbells [ Shoulders ] 4 sets of 12, 10, 8


Front Raises Dumbbells [ Shoulders ] 4 sets of 12, 10, 8


Bent-Over Lateral Raises [ Shoulders ] 4 sets of 12, 10, 8


Straight Bar Shrugs [ Traps ] 4 sets of 12, 10, 8


Dumbbell Shrugs [ Traps ] 4 sets of 12, 10, 8







Cable Curls [ Biceps ] 4 sets of 12, 10, 8


Straight Bar Curls [ Biceps ] 4 sets of 12, 10, 8


Preacher Curls [ Biceps ] 4 sets of 12, 10, 8




Standing Side Crunches [ abdominals ] 4 sets of 15


Triceps Push-Down [ triceps ] 4 sets of 12, 10, 8






45

TRANSFORMATION WORKOUTS FOR WOMEN

Fat Loss Beginner Workout [ Women ] These workouts are designed using Super-Sets (doing one exercise immediately after another) and Tri-Sets (doing three exercises in a row). Using these methods will optimize results. Keep little rest time in between sets, probably 15 to 20 sec-onds. Remember to follow your cardio routine and do cardio on your non-training days. Remember not to rest until all three exercises have been complete. Once all three exercises are complete rest for about 2-3 min and continue the routine. Then move to the next group of exercises.


Exercises are done one after another with no rest.

Superset 1

Chest Press [ chest ] 3 sets of 15


Shoulder Press [ shoulder ] 3 sets of 15


*Complete one exercise right after the other for a total of three times.

Superset 2

Incline Press [ chest ] 3 sets of 15


Front Raises [ shoulders ] 3 sets of 15


Superset 3

Dumbbell Fly’s [ chest ] 3 sets of 15




Superset 4

Cable Push-Downs [ triceps ] 3 sets of 15 [until failure]

Triceps Kickbacks using the Dumbbell [ triceps ]


FATLOSS BEGINNER WORKOUT - WOMEN

[ 3 day workout using super-sets and tri-sets. ]

Triset 5




Twists on floor, sitting up [ side-to side ] 3 sets of 15

46

Once the beginner’s workout becomes easy you can try the advanced workout. We are still using super sets, but now we are incorporating cardio in the workout. The cardio will take the place of the second exercise. So we will do the exercise that is listed below and finish the set with a cardio option of your choice. Remember to increase resistance according to your condition. If it becomes to easy TURN IT UP. We must always challenge ourselves and improve our physical and mental condi-tion, only then can we hope to reach our full potential.

WEDNESDAY Back | Traps | Calves

Superset 1

Lat Pull-Downs [ back ] 3 sets of 15


Cable Curls [ biceps ] 3 sets of 15


Superset 2

Cable Rows [ back ] 3 sets of 15


Straight Bar Curls [ biceps ] 3 sets of 15


Superset 3





Single-set 4 Seated Calf Raises [ calves ]

3 sets of 15



Superset 1

Extensions [ legs ] 3 sets of 15


Lying Leg Curls [ legs ] 3 sets of 15


Superset 2

Leg Press [ legs ] 3 sets of 15



Single Set 3 Lunges [ legs ] 3 sets of 15


Triset 4


3 sets of 15

Crunches [ abdominals ]

3 sets of 15

Twists on floor sitting up side to side[ abdominals ]

3 sets of 15

47

Fat Loss Advanced Workout [ Women ] Remember cardio is done in between each set. Example, Flat bench first, followed by 3 minutes of intense cardio.

FATLOSS ADVANCED WORKOUT - WOMEN

[ 4 sets of super-sets and tri-sets. ]


Cardio is done in between each set. [ Example: Do Flat Bench then Flat Fly’s followed by 3

minutes of intense cardio. ]

Superset 1

Flat Bench [ chest ] 4 sets of 15



Superset 2


[ chest ]



Superset 3

Incline Fly [ chest ] 4 sets of 15



Triset 4









Superset 1




Superset 2




Superset 3

Cable Row [ back ]



Superset 4

Bent Over Rows with Straight Bar [ back ]



Standing Calf Raises [ calves ] 4 sets of 15



Superset 5

OPTION 1:

Treadmill [ Start with

5.0 incline and 4.0

speed ]

OPTION 2:

EFX/Elliptical [ Keep an

average of 4.0 speed ]

OPTION 3:

Stairmaster [ Level 7 ]

Once you have chosen the option it must stay the same through the 4 sets of the exercise. When you change exer-cises, one must change the cardio option. In other words try not to do the same cardio ma-chine all the time it is a good idea to use a little

variety.

Cardio Options

[ Aerobic Exercise ][ Aerobic Exercise ][ Aerobic Exercise ][ Aerobic Exercise ]

48



Superset 1

Extensions [ Legs ] 4 sets of 15



Superset 2

Lying Leg Curls [ Legs ] 4 sets of 15



Superset 3

Leg Press [ Legs ] 4 sets of 15



Superset 4


Machine [ Legs ]



Superset 5


[ abdominals ]




THURSDAY Shoulders | Calves


Superset 1


[ Shoulders ]



Superset 2


[ Shoulders ]



Superset 3




Superset 4


[ shoulders ]



Superset 5

Standing Calf Raises [ Calves ] 4 sets of 15


Seated Calf Raises [ Calves ] 4 sets of 15




Superset 1

Straight Bar Curls [ Biceps ] 4 sets of 15



49

Lean and Toned Beginner Workout [ Women ] This workout will involve super-sets and tri-sets, but your repetitions will be de-creases as you progress in your workout.



Superset 2

Dumbbell Curls [ Biceps ] 4 sets of 15



Superset 3




Superset 4


[ triceps ]




[ abdominals ]




Superset 5



Superset 1





Superset 2





Superset 3





Superset 4


Dips using Flat Bench [ triceps ]


Triset 5

Shoulder Press [ shoulders ]


Front Raises [ shoulders ]


Lateral Raises [ shoulders ]



LEAN AND TONED BEGINNER WORKOUT - WOMEN [ This workout will involve super-sets and tri-sets. ]

This workout will involve

super-sets and tri-sets.

Repetitions: The number of repetitions will de-crease as you progress in your workout.

Weight: The amount of weight will increase as you progress in your workout.

Example: Chest press is done first at 50lbs and 15 reps. The second set is increased to 60lbs and the reps drop to 12. The sequence of reps is

15,12,10,10.

Lean and Toned Workout


50

Continued.

Triset 6





3 sets of 15




Superset 1




Superset 2




Superset 3





Triset 4









Superset 1



Cable Curls [ biceps ] 3 sets of 15, 12, 10


Superset 2



Straight Bar Curls [ biceps ] 3 sets of 15, 12, 10


Superset 3





Superset 4


[ back ]


Hammer Curls [ biceps ] 3 sets of 15, 12, 10


Superset 5





51

Once you have mastered the beginners work out you can try the advanced workout. We are still using the super-sets and tri-sets, but we concentrate on each muscle group more this way. Remember to increase the weight each set it must remain challenging. Lean and Toned Advanced Workout [ Women ]

LEAN AND TONED ADVANCED WORKOUT - WOMEN

[ 4 sets of super-sets . ]



Superset 1

Flat Bench [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Flat Fly’s [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Superset 2


[ chest ]


Incline Fly’s [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Superset 3

Incline Bench [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Incline Fly [ chest ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Superset 4







Superset 1



Cable Row [ back ]


Superset 2







Superset 3



Superset 1

Extensions [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Lunges with Dumbbells [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Superset 2

Leg Press [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Hack Squats [ Legs ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

52

Triset 3


[ abdominals ]





[ abdominals ]


THURSDAY Shoulders | Calves


Superset 1


[ Shoulders ]



[ Shoulders ]


Superset 2


[ Shoulders ]



[ Shoulders ]


Superset 4





Superset 1

Cable Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Straight Bar Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Superset 2

Preacher Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Dumbbell Curls [ Biceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]

Triset 5


[ abdominals ]





[ abdominals ]


Superset 3

Triceps Push-Down [ triceps ] 4 sets of 15, 12, 10, 10 [ using moderate weight ]


[ triceps ]


53

Family | Company | Group Beginner Workout [ Men and Women ] This workout will be based on circuit training, a multitude of exercises that are done for time rather than for repetitions. The workout will be done three or four times through. There is no rest in between stations. The only rest is when you move to

the next exercise.

If you feel you need more time work on your lower body, then you can start the week with the lower body workout. This way you are working out your lower body twice a week.

EXTREME FAT BLAST FORMULA

[ 30 seconds at each station. Try and complete the entire routine 3 times, there is

little to NO rest between exercises! Rest 2-4 min between rounds!

MONDAY [ Upper Body, Complete 2-3 Rounds]

1 Chest Press [ Chest ] 7 Incline Press [ Chest ]

2 Shoulder Press [ Shoulder ] 8 Lateral Raises [ Shoulder ]

3 Lateral Pull [ Back ] 9 Dumbbell Rows [ Back ]

4 Straight Bar Curls [ Bicep ] 10 Dumbbell Curls [ Bicep ]

5 Triceps Pushdown [ triceps ] 11 Dumbbell Kickbacks [ triceps ]

6 Crunches [ abdominals ] 12 Calf Raises [ legs ]

WEDNESDAY [ Lower Body, Complete 2-3 Rounds]

1 Extensions [ Legs ] 6 Hack Squats [ Legs ]

2 Seated Leg Curls [ Legs ] 7 Step Ups [ Legs ]

3 Leg Press [ Legs ] 8 Hip Abductors [ Legs ]

4 Lunges with Dumbbells [ Legs ] 9 Hip Adductors [ Legs ]

5 Squats [ Legs ] 10 Calf Raises [ Legs ]

FRIDAY [ Upper Body, Complete 2-3 Rounds]

1 Chest Press [ Chest ] 7 Incline Press [ Chest ]

2 Shoulder Press [ Shoulder ] 8 Lateral Raises [ Shoulder ]

3 Lateral Pull [ Back ] 9 Dumbbell Rows [ Back ]

4 Straight Bar Curls [ Bicep ] 10 Dumbbell Curls [ Bicep ]

5 Triceps Pushdown [ triceps ] 11 Dumbbell Kickbacks [ triceps ]

6 Crunches [ abdominals ] 12 Calf Raises [ legs ]

54

Family | Company | Group Advanced Workout [ Men and Women ]

FAT BLASTER ELITE CIRCUIT

[ Little to no rest between exercises! Try and complete the entire routine 4 times. ]

MONDAY [ Chest, Abs, Complete 4 Rounds]

1 Chest Press Abdominal Circuit

2 Incline Press 1 Crunches

3 Flat Dumbbell Fly’s 2 Lying Leg Raises

4 Cable Fly’s 3 Side Crunches on your back

5 Pushups 4 Lying Knee Raises

5 Bicycle Sit-ups

TUESDAY [ Back , Calves, Complete 4 Rounds]

1 Lateral Pull Downs 6 Dumbbell Row

2 Reverse Pull Downs 7 Chin Ups

3 Cable Rows 8 Seated Calf Raises

4 Bent Over Rows, Straight Bar 9 Standing Calf raises

WEDNESDAY [ Legs, Abs, Complete 4 Rounds ]

1 Leg Press Abdominal Circuit

2 Leg Extensions 1 Crunches

3 Leg Curls 2 Lying Leg Raises

4 Lunges 3 Side Crunches on your back

5 Squats 4 Lying Knee Raises

6 Hack Squats 5 Bicycle Sit ups

7 Step Ups

8 High Knees

1 Shoulder Press 5 Dumbbell Shrugs

2 Lateral Raises 6 Seated Calf Raises

3 Front Raises 7 Standing Calf Raises

4 Bent Over Lateral Raises

THURSDAY [ Shoulders, Calves, Complete 4 Rounds]

55

Remember, the fat blaster workouts are meant to be completed in a continuous circuit type of workout. Little to zero rest from exercise to exercise. Once you have completed an entire round of exercises you may rest for 2-4 minutes or as long as you feel necessary before starting a new round. WARNING: The Fat Blaster Workouts are Intense So Proceed With Caution and Get Ready to Burn Fat and Calories Like Never Before!

FRIDAY [ Legs, Abs, Complete 4 Rounds ]

1 Straight bar Curls Abdominal Circuit

2 Dumbbell Curls 1 Crunches

3 Preacher Curls 2 Lying Leg Raises

4 Hammer Curls 3 Side Crunches on your back

5 Skull Crushers 4 Lying Knee Raises

6 Cable Push Downs 5 Bicycle Sit ups

7 Kick Backs

8 Dips

56

CHAPTER 7 | HYPER STATE FAT LOSS

Cardiovascular Exercise

[ Standard Cardiovascular Training | Hyper State Cardiovascular Training ]

57

Chapter 7 | Chapter 7 | Chapter 7 | Chapter 7 | HYPER STATE FAT LOSSHYPER STATE FAT LOSSHYPER STATE FAT LOSSHYPER STATE FAT LOSS

CARDIOVASCULAR EXERCISE

Standard Cardiovascular Training [ “ Old School Style” ] So when it comes to cardio what should you be doing. There are two schools of thought when it comes to cardio. The older school of thought centered around this idea of long marathon sessions on the bike, treadmill or other piece of cardio torture. This idea, which by the way is completely grounded in scientific fact, is based on the concept that your body’s muscular system stores a certain amount of fuel (glycogen) in it. In order for the body to start burning fat you would have to exhaust the amount of glycogen, or fuel, in the muscle first. Once the glycogen is gone the body turns to an alternative source of fuel, principally fat for the remain-der of your exercise session. Hence you really would need a good thirty to forty minutes of cardio activity to start tapping into some of that excess body fat. I have recommended this “cardio system” for years and it will absolutely work to help people gradually lose body fat over the course of 12 weeks. In fact, I almost exclusively used this system myself for the majority of my bodybuilding career with great results. Now when using a system like this the first question I normally get is “how many beats per minute should my heart rate be at?” I have never been a huge fan of counting beats per minute because there are so many things that need to be taken into consideration when using that method. For example; age, health his-tory, weight, and even exercise history can be factors that may bring your BPM range up or down. Instead I’ve always found it easier to explain to clients that they need to focus on a heart rate at which they can carry on a very light conver-sation while moving. If they find they can’t “talk and walk, or climb and talk,” then they should slow down until they can get a few words out with the person next to them before having to re-focus on the work at hand. This usually works out just perfectly and it’s also a safe way to gradually increase your cardiovascular effi-ciency and fat loss potential. But, if you would like to establish a good base line just to make sure you’re in the “fat burning zone,” then keep your heart rate at 75% of its maximum capacity. You can easily figure this out by using the following formula.

Try using a polar monitor, or see if the cardio unit you’re using has “hand held sensors.” This will automatically pull up your heart rate on the digital panel in front of you.

Types of Cardiovascular Training

STANDARD CARDIOVAS-

CULAR TRAINING: Do-

ing any type of cardio

training at a consistent

speed and intensity

(incline) for 30 to 45

minutes. This type of

cardio training is good

for beginners.

HYPER STATE CARDIO-

VASCULAR TRAINING:

Doing any type of cardio

training at a consistent

speed while increasing

the intensity (incline) for

20 minutes. This type of

cardio training is good

for fast weight loss and

for people that have

been doing regular car-

diovascular training and

have hit a plateau in

their weight loss.

FAT BURNING ZONE [ How to figure out your fat burning zone ]

220 - Your Age (.70) = Fat Burning Zone

[ Example ] 220 - 32 yrs. old (.70) = 131

The Fat Burning Zone for a 32 yr. old is 131 BPM (beats per minute.)

58

Ok, so that’s the normal way to do cardio, but the results that we are trying to pro-duce are anything from normal. In fact, what we’re trying to produce are those “results not typical” that we see at the bottom of before and after pictures right? I mean we want some absolutely astonishing results and this will require a much more aggressive and progressive cardio approach. Enter what I call “Hyper State

Cardio.”

Hyper State Cardiovascular Training [ “ New School Style” ]

Hyper state cardio is about taking your cardio and fat burning potential to the next level. This approach is for you, if you have been doing the typical fat loss cardio sessions for way too long and are stuck at a point where you can see absolutely zero progress. This is also for you if you’re really interested in maximizing your fat loss potential in the shortest time possible. Now a word of warning, you will be pushing yourself way beyond what you may be used to, so I recommend that if you have not been doing any cardio at all, then start with the above program for a few weeks before even attempting to move into “Hyper State.” Ok? For the rest of you let me give you a little background on “Hyper State.” Over the years I’ve worked with numerous “physique athletes” who needed to get their body fat % extremely low. We’re talking single digit low like 5 and 6 %. Most of these athletes had been doing some form of cardio during the year and a typical “incremental and gradual time increase cardio program” like the one I went over earlier would never produce the dramatic results necessary for truly remarkable fat loss. That’s when it required we become a little bit more creative in our approach to cardio and figure out how we could increase the intensity, burn more fat and more

The Tried and True 12 Week Cardio Program [ The Standard “Old School” Cardiovascular Training ]

Week 12 20 Minutes of Cardio 5 x per Week

Week 11 Same as week 12

Week 10 30 Minutes of Cardio 5x per Week






Week 4 45 Minutes of Cardio 6x per week


Week 2 50 Minutes of cardio 6x per week or 45 Minutes of cardio 7x per week

Week 1 45 Minutes of Cardio for the First Four Days of the week Take your pictures on Saturday

Cardio | Starting 12 weeks from your Transformation Challenge finish date.

59

calories in a shorter period of time. The results were ridiculous, although the hu-man body typically loses 2lbs of body fat per week; we were seeing results in the 3-4lb range and without any sacrifice in lean tissue. What does this mean? There is a better way to accelerate your fat loss potential via a “Hyper State Cardio Session.” Now, there are several ways to do this but the basic system involves increasing your cardio output for a few minutes and then dropping it for a few minutes. It’s the “hills” or intervals that will increase your cardio output to the level that your body will reach in and pull from deep within the fat stores of the body for fuel. Let’s look at an example of how we could implement “hyper state cardio” with the most effec-tive cardio piece, the stepper.

Of course you are going to have to adjust the intensity levels depending on where you are at in your training, but you get the overall picture. Another way to do this

which may be more understandable is the following:

Stairclimber Hyper State Session [ Hyper State Cardiovascular Training Program ]

Instructions [Select manual program, enter your weight, set for 20 minutes.

Minutes 1 - 5

• Choose a very moderate intensity (incline) level like 5 or 6.

• This will vary depending on where your cardio capac-ity is, but you can always gauge it by figuring out your 75% BPM.

• BPM at about 55% during this first leg.

Minutes 5 - 10

• Increase intensity (incline) level by 3 points.

• From level 5 to level 8.

• BPM at about 70%.

Minutes 10 - 12




Minutes 12 - 15

• Decrease intensity (incline) level by 2 points.



Minutes 15 - 20

• Increase intensity (incline) level by 2 points higher than previous high (10).



Minutes 20 - 22

• Decrease intensity (incline) level by 4 points.


• BPM at about 70%..

Minutes 22 - 25



• BPM at about 90%. and finish.

60

Again, here we used the same system and increased our level of intensity gradually with the intentions of increasing our overall output over 30 minutes and burning

more fat in the process.

In the last example I’m going to give you, I’ve set up a “Hyper State” calorie burning cardio workout, but this time instead of alternating intensity, I’ve simply alternated

cardio options going from moderate to average and then high intensity.

Any of the above cardio programs will work and if you choose to go with hyper state cardio, I recommend that you only use it a maximum of five times per week. The rest of the days stick to traditional cardio methods. It’s extremely intense and com-bined with your strength training could tax your system to the point where you over

train so please proceed with enthusiasm but also with caution.

One question that always comes up about cardio is, “When is the best time for me to do my cardio?” Theoretically, the best time would be first thing in the morning when you are on an empty stomach. Your body will be low on fuel and will switch to fat as an alternate source of energy much faster than at other times during the day. Combine this idea with XP2G and your fat loss will be literally off the charts. This doesn’t mean that it’s the only time to do cardio, in fact if you find morning cardio sessions unbearable or impossible then do them immediately after your strength

Treadmill Hyper State Session [ Hyper State Cardiovascular Training Program ]

Instructions [Complete 4-5 Sessions per week]

Minutes 1 - 10 • 75% of max BPM.



Minutes 20 - 30 • 80% of max BPM and finish.

Multiple Cardio Type Hyper State Session [ Hyper State Cardiovascular Training Program ]

Instructions [Complete 4-5 Sessions per week]

Minutes 1 - 10 • Moderate walk on Treadmill at a minimum of level 6 intensity (incline).

Minutes 10 - 20 • Elliptical workout at above average intensity.

Minutes 20 - 35

• Boxing: bag work on Heavy Bag.

• Use gloves and don’t try to hit the bag hard but in-stead just pop it with quick and fast punches.

• Try to complete 1 minute rounds while resting 1 min-ute in between. If and when you can work up to 15 minutes of “active rounds” you will be in some pretty incredible condition!

61

work in the afternoon, and never before. This will help give you the best transforma-

tion result possible.

I usually find that the first couple of weeks are the hardest for most people, but once they are able to get used to waking up early and doing their cardio first thing in the morning, it becomes more of a necessity than a burden. Your body seems to feel alive with energy after doing cardio and your brain is definitely functioning at a much higher level. If you can make a definite commitment to doing cardio at least 3 x per week your going to see great changes, but if you can make a commitment to following the cardio prescription outlined above your in for a whole new look. Get excited, it’s about to happen for you. Finally!

62

CHAPTER 8 | PRINCIPLE OF TIME TRAINING

63

Chapter 8 | Chapter 8 | Chapter 8 | Chapter 8 | PRINCIPLE OF TIME TRAININGPRINCIPLE OF TIME TRAININGPRINCIPLE OF TIME TRAININGPRINCIPLE OF TIME TRAINING

Principle of Time Training [POT] Training [ The Key to Ultimate Muscle Growth ]

Ok, this section is dedicated to those muscle heads out there that could care less about what a cardio machine looks like or does, and instead wants to build muscle fast. This is also for those of you who want to understand how your muscu-lar system works and which type of training holds the secret to hard and refined muscles with beautiful separation and fullness. Most of the guys out there and some of the gals have been wondering what the true secret to putting on quality tissue is. We see the glossy pictures of bodybuilding and fitness athletes gracing the covers of magazines and we usually justify the look by saying “steroids or drugs etc.” Truth be told there are many variables that go into growing, toning and shaping muscle tissue of which are supplementation, nutrition and unfortunately at some levels (i.e. the baseball scandal) chemicals. There is one element though that when used correctly can help you achieve almost “drug-like” effects in your body. This is what I refer to as POT Training or “Principle of Time Training.” Your muscle system is comprised of muscle tissue, which as we described in the training chapter must adapt or respond to increased stimulation. How this happens is based on the amount of muscle fibers recruited during an exercise. For example if you picture your muscle cut in half and you saw a circular picture of a bunch of X’s and O’s it would look like the following: Now when you’re completely at rest all you have is a bunch of O’s sitting there, but as you start to lift something the O’s now start to become X’s. If you lift something heavy you start to “recruit” more X’s. Now If you lift something heavy for a long enough period of time you will completely eliminate all the O’s and you will have a bunch of X’s all trying to respond to the new pressure being put on that muscle tis-sue. So you see the longer we keep the muscle under tension the more X’s are re-cruited and the larger the demand is on the body to adapt by releasing the neces-sary information and chemicals to rebuild a bigger and stronger muscle for the next bout of tension. The “Principle of Time” is a term that I use for the amount of time that muscular tissue is under tension. A muscle will truly accelerate in growth based on this prin-ciple. It’s kind of a misnomer to hear that someone’s lifting weights instead of “lowering weights.” In fact if more people concentrated of lowering weights you would see many more impressive physiques in weight rooms across the world. The reason we tend to focus on lifting weights or the concentric portion of the repetition is because it’s easier to hoist, fling and power up a weight than it is to hold weight under tension for 4-6 seconds in the eccentric or lowering portion of the rep. Hu-mans have a remarkable ability to find the most efficient ways of doing things with the least amount of pain. In our strength and body building training we have ac-complished this through our focus on getting the weights up and down quickly avoiding the pain associated with the downward or upwards in the case of a pull down, negative motion of the resistance. If you truly want to build impressive mus-cle tissue in the shortest time possible then you should try and implement the “principle of time” training system into your workouts immediately. However, let

Principle of Time Training

[ Definition ]

The amount of time that

muscular tissue is under

tension.

The basic premise you

will follow while using

Principle of Time Train-

ing is to slowly lower the

weight instead of just

letting it drop.

[ Example ] If you’re

working chest then you

probably start with some

type of press. Instead of

just going for your usual

heaviest weight instead

go for a weight that’s

about 25% lighter and

concentrate your focus

on lowering the weight to

your chest for a count of

six seconds. (Six, five,

four, three, two, one and

lift!) As it comes down to

your chest you will have

to push it up quickly and

you’ll find that it won’t be

as easy as you expect

because your muscle

tissue will be more ex-

hausted than usual.

Rest

Moderate Tension

Maximum Tension

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me warn you that this can be an extremely traumatic type of training if you’re not ready SO BE CAREFEUL. When I was in college, my roommate decided he wanted to go to the gym with me. I remember I said, “Are you sure you want to do this, you haven’t worked out in years.” My roommate said, “Dude, I’m tough as nails it’s not anything I can’t han-dle.” “Ok, then lets go work arms.” I remember we used strictly POT training for the next 45 minutes and the next morning I heard a yelping sound coming from the other bunk. Kind of like when my dog gave birth! “What’s wrong?” I said. My room-mate answered, “I can’t move my arms, call someone quick!” Although I can laugh at it now my roommate was in severe pain for almost a week and if he would have been employed by a company that required any kind of labor, he would have been out of a job. So be careful, “Principle of Time Training” works in a big way, but it’s also grueling on your body and mind. In fact, I recommend that you try it out with one exercise per body part. Use it for your first “core exercise” as this is the one where you will be able to maximize it’s effect. You will also be able to go a little heavier during this first exercise which will work perfectly for “Principle of Time Training” because you can actually lower about 50% more weight than you can lift. Don’t believe me, try it. But for God’s sake please use a spotter. Now the basic premise you will follow while using “Principle of Time” training is to slowly lower the weight instead of just letting it drop. For example if you’re working chest then you probably start with some type of press. Instead of just going for your usual “heaviest weight,” instead go for a weight that’s about 25% lighter and concentrate your focus on lowering the weight to your chest for a count of six seconds. (Six, five, four, three, two, one and lift!) As it comes down to your chest you will have to push it up quickly and you’ll find that it won’t be as easy as you ex-pect because your muscle tissue will be more exhausted than usual. I want to em-phasize that this type of training is best done with a spotter because the weight be-comes heavy fast. Focus on bringing the weight down, or up in the case of a lat pull down, in this fashion for a total of six repetitions and then go for four or five normal speed reps to finish the entire set. Remember; don’t do this for every exercise for that muscle, just the meat and potato exercise you start with. When using this technique for legs, it’s best if you start with “Principle of Time” training with your leg extensions. Slowly lower the weight in the fashion I described above and then squeeze up slowly. Do this for six reps and then finish with four or five normal speed reps. I recommend doing about four total sets in this fashion before moving on to your other exercises which you can do at the normal tempo. “Principle of Time Training” will definitely increase your size, strength and over-all muscle quality quickly. Be selective about which days you’re going to use this system and try and restrict it to days where your energy levels are high and your supplementation and nutrition are at peak levels. You will also find that you may require more recuperation time than normal. So, Post-Workout, take a 30 minute nap and make sure and take 2 scoops of Whey Factor mixed with 10 oz of apple or orange juice. Increasing the time that your muscle is under tension is a sure fire way to transform lagging body parts and maximize the fullness of each muscle belly. Keep your form strict throughout any movement you employ and watch as you start to see almost “chemical like” gains appear 100% naturally.

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Chapter 10 | Chapter 10 | Chapter 10 | Chapter 10 | SECRET FAT LOSS FINISHERSSECRET FAT LOSS FINISHERSSECRET FAT LOSS FINISHERSSECRET FAT LOSS FINISHERS

I was a little reluctant to write this last chapter because I fear that people will “abuse” this approach to quick fat loss and may try and use it more than I recom-mend. But, in the end I wanted to give you the best shot at radically transforming your body so I decided to add it. There are certain “secret formulas” to help shift your body into a fat loss state fast. When used correctly these neutraceutical strate-gies can effectively push fat out of the fat cells and into the energy system to be burned as fuel much faster. First things first, what is a neutraceutical? This is an herbal or vitamin preparation, that although natural, has potent “pharmaceutical like” properties. Some of these preparations when used in high enough dosages can provide great acceleration in fat loss, cellulite reduction, muscle building, and overall wellness. I’m going to try and take five of the most potent products that I’ve used myself and on my clients to produce positive shifts in body composition. I’ve rated each product with 1-5 stars, 5 being the most effective. CLA [ Conjugated Linoleic Acid ] The first product worth discussing in CLA or Conjugated Linoleic Acid is a non- es-sential fatty acid. In regards to body fat it works as a repartioning agent. Reparti-tioning agents simply help ensure that the carbohydrates, fats and proteins we eat on a daily basis are not being stored as excess body fat. It’s kind of like a “carb blocker” only it really works. There is actual clinical research that proves CLA’s posi-tive effect on metabolism and body composition. At one Scandinavian Research Center in Norway, 60 overweight people were randomly given a placebo (a false or un potent product) or CLA for 12 weeks to determine the effects of different doses of CLA. Results showed that 3.4 grams or 3,400mg of CLA daily provided CLA’s beneficial effects on lowering body fat percentage. Participants who received 6.8 grams daily or 6,800mg per day were able to compound the fat loss results with slight increases in muscle tissue. Product Rating: HCA [ Hydroxy Citric Acid ] HCA or Hydroxy Citric Acid has been used for years by bodybuilders and fitness ath-letes to help combat the fat storing effects of some carbohydrates. This preparation works in two ways. 1) It suppresses cravings for carbohydrates and 2) It helps block the process which converts carbohydrates to fat by blocking an enzyme called ATP Citrate Lyase. The beneficial range seems to be somewhere in the range of 1,000 mg. per day. It will work but you must take it regularly throughout the day and for a period no less than 6 weeks to see noticeable results. Product Rating: ALA/ALC [ Alpha-Lipoic Acid/Acetyl L Carnitine] Known by a few different names (lipoic acid, alpha-lipoic acid, and thioctic acid), this supplement acts as a enzyme for different reactions in your body, one of which is called “glycolysis,” which is the process of converting blood sugar or carbohy-drates to energy. It does this by supporting the mitochondria in the cell which of course is the “powerhouse” of each cell and helps to produce energy in the muscle. Studies show that alpha-lipoic acid can help anybody from type 2 diabetics (those with decreased insulin sensitivity) to bodybuilders and anyone trying to lose fat and


[ Basic terminology ]

NEUTRACEUTICAL: An

herbal or vitamin prepa-

ration, that although

natural, has potent

“pharmaceutical like”

properties. Some of

these preparations

when used in high

enough dosages can

provide great accelera-

tion in fat loss, cellulite

reduction, muscle build-

ing, and overall well-

ness.

CLA: A non- essential

fatty acid. In regards to

body fat it works as a

repartioning agent.

REPARTITIONING

AGENTS: simply help

ensure that the carbohy-

drates, fats and proteins

we eat on a daily basis

are not being stored as

excess body fat.

HCA: Helps combat the

fat storing effects of

some carbohydrates.

HCA suppresses crav-

ings for carbohydrates

and helps block the

process which converts

carbohydrates to fat by

blocking an enzyme

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build muscle. Research has shown that over 50% of the U.S. population may have a problem with the utilization of blood glucose, otherwise known as insulin insensi-tivity. Why? Well, one of the reasons is the typical American diet is full of junk food and processed carbohydrates which literally cause sharp increases and then sud-den decreases in insulin levels. Alpha – lipoic acid acts as a glucose disposal agent which aids in the muscular uptake of glucose. This means the sugar is stored as fuel for energy and not as fat. Alpha-lipoic acid is also an antioxidant to help repair oxidative damage so as you can see it’s very diverse. For our purposes of increas-ing lean muscle and decreasing body fat, Alpha – lipoic acid is most beneficial in doses of 100-200mg 3xs per day. Try and use this at least 30 minutes before your high carbohydrate meals. This may ensure the carbohydrates are stored as fuel rather than body fat. Product Rating: XP2G & XP2G P.M.[ by PureLine Nutrition ] XP2G is our base fat loss product and it is truly the cornerstone of a good weight loss and transformation program. With just the right amounts of guarana, green tea and a special ephedra extract formula, it’s got just the right amount of kick to keep your metabolism running on high and your fat loss in high gear. XP2G helps sup-press carbohydrate craving and keeps your energy levels in high gear to promote better exercise and training sessions. XP2G PM Formula is the nighttime version of XP and is taken before bed to help in the release of Growth Hormone which has been shown to reduce body-fat levels. XP2G PM also helps ensure a good nights rest and prepares the body for the next day of exercise and training. Together this formula will help increase weight loss by up to 60%. It’s a core product combination and I highly recommend it! Product Rating: THERMACORE [ Ephedra, Caffeine, Aspirin ] This potent combination has been used for over thirty years for its amazing fat loss effects. Up until a few years ago it was commonly found in products like Ripped Fuel, Xenadrine, Hydroxycut, Power Thin, and several others. The formula works by doing three primary things. First it stimulates a process called thermogenesis which simply means increase in core body temperature due to the products thermody-namic effect. By increasing body temperature, the body must work harder to keep cooler and maintain homeostasis. This added work causes a calorie burning atmos-phere that rapidly stimulates fat loss. The combination also works by suppressing an individual’s appetite and increasing energy levels. With this potent combination one is guaranteed to lose at least two to three pounds of actual fat per week. Ephedra, Caffeine, and Aspirin are nearly impossible to find anymore but several “herbal equivalents” are still available with the standardized version, “Ma Huang.” You can still find this on the internet and at some health food stores just be sure and do not exceed the maximum dosage which is 25mg two-three times per day. Product Rating:



ALA: Acts as a enzyme for different reactions in your body, one of which is called glycolysis.

GLYCOLYSIS: The proc-

ess of converting blood

sugar or carbohydrates

to energy

XP2G: A potent combi-

nation of herbs de-

signed to help increase

metabolic rate and burn

fat. Noticeable in-

creases in energy and

appetite suppression

are key benefits of

XP2G.

XP2G P.M: A sister prod-

uct taken in conjuction

with XP2G Day time for-

mula. XP PM has been

designed to continue

the fat loss formulas

benefits as one sleeps.

The combination of

herbs and amino acids

induce GH release

which helps stimulate

fat loss for over 24 hrs.

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PURE BOOST Pure boost is a thyoretic formula which helps improve the efficiency of the metabo-lism. Many times, as we get older we start to see less than optimal function of the thyroid and adrenal glands. These two glands play primary roles in efficient meta-bolic function and if not healthy can prevent fat loss. Pure Boost has a patented proprietary blend which helps to assist in thyroid health and overall metabolism efficiency. Pure Boost should be used for exactly 5 weeks with 8 weeks off. It is an excellent adjunct to any fat burner or thermogenic product. It does not contain stimulants such as caffeine and ephedra and will not cause increases in energy levels. It does however increase your body’s base metabolic rate and increase core temperature so make sure you keep hydrated if you add this to your program. Product Rating:



THERMACORE: A com-bination of natural in-gredients that stimu-lates a process called thermogenesis. By in-creasing body tempera-ture, the body must work harder to keep cooler and maintain homeostasis. This added work causes a calorie burning atmos-phere that rapidly stimu-lates fat loss. The com-bination also works by suppressing an individ-ual’s appetite and in-creasing energy levels.

THERMOGENESIS: In-

creases core body tem-

perature due to a prod-

ucts thermodynamic

effect.

PURE BOOST: A thy-

oretic formula which

helps improve the effi-

ciency of the metabo-

lism.

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CHAPTER 11 | THE INSPIRATION BEHIND TRANSFORMATION

Words of Inspiration

[ Success Stories ]

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Chapter 11 | Chapter 11 | Chapter 11 | Chapter 11 | THE INSPIRATION BEHIND THE INSPIRATION BEHIND THE INSPIRATION BEHIND THE INSPIRATION BEHIND THE TRANSFORMATIONTHE TRANSFORMATIONTHE TRANSFORMATIONTHE TRANSFORMATION WORDS OF INSPIRATION This is the final chapter in the transformation guide and it’s also one of the most important chapters. During every journey there are those times that we just want to give up. There are those mornings that we ask ourselves, “Why am I doing this?” Moments come upon us like thunderstorms and we find ourselves carrying the weight of the world on our shoulders. It doesn’t matter who we are or where we’re from we all share in the challenges of life because in the end we’re all in this thing together. Each one of us is in some way connected and the true measure of our self worth is in helping others become more. These final stories are but a few of the most incredible transformation stories in our files. I’ve gone through and found the ones that I thought may strike a chord deep in everyone’s life. So when you get to that point in your journey where you ask yourself why, and you start to feel yourself wanting to give in and quit the fight just remember these people did it, and so can you. Mrs. Villarreal [ Lost 4 Dress Sizes in 12 Weeks ] When I decided to take the 12 wk. transformation challenge, I saw the chance to lose a couple more pounds. Since I had already lost some weight I figured what other way to get some motivation but a little competition. It’s been about 7 years since I had gall bladder surgery. I had my gall bladder taken out and I was sup-posed to limit foods high in fat but I didn’t. The fact that I have no gall bladder would cause my body not to be able to breakdown the fat I was taking in. Since I didn’t listen to my doctor, I ended up ballooning to 256lbs at a size 22. I saw myself so big and I couldn’t believe I had let myself go to that extreme. I was always depressed and I hated shopping for clothes because nothing ever fit. I would end up going home with nothing because I was just too fat. I would cry and I didn’t see how my husband wouldn’t say anything. During the first few months of my transformation I lost 50 pounds, right then I knew that anything was possible and it changed the way I thought. As time went by I lost a little at a time and then this year I saw the challenge which has literally trans-formed my life. I have always loved a little challenge and I think that’s what I needed. I know I reached a goal I never thought I’d reach. I went from a size 15 to a size 8 during those 12 weeks. I was planning to go down to a size 10 but ended up hitting a size 8. Now, I can go to the store and pick out anything I want without trying on a bundle of clothes and worrying about them not fitting. I would consider my weight loss a great success. I lost plenty of pounds and inches. The biggest motivation came from my husband. My friends were also supportive but my husband was everything. I have to say that if you don’t have the support of your spouse, then things are kind of hard. The day I started my transformation I told my husband about it and he told me that he would help me. He started by helping me change my eating habits. The first 2 weeks were tough, but after that everything was so much easier. I started to learn how to eat and it became a lifestyle for me. I took XP2G and it helped me out a lot but I think the biggest push came from my diet. One of the obstacles I wanted to overcome during the 12 weeks was to stop being so insecure about my body. I was always shy about changing my clothes in front of others; even in front of my husband and now I have been able to be more comfort-able about showing of my body with the weight loss. I know for a fact that my hus-band sees that and now he’s happier tool.

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As far as my self confidence it has gone up drastically from how I felt about myself when I first started. I use to walk around with my head down not making eye con-tact with others. My personal life has changed a bit as well. My husband and I had great intimacy but now it’s gone up to a whole new level, but I suppose that changes when you see yourself sexy and beautiful. Now my husband can’t keep his hands off me. I can say that I’ll never go back to eating the way I used to. In total I’ve lost over 100lbs, so I’m a whole different person on the inside and out. I’m happy to say that because of the challenge so many things have changed in my life only making it better. Mr. Cote [ Lost 45lbs. and 4 Pant Sizes in 12 Weeks ] Watching my dad battle cancer and 8 mini-strokes in the last 3 years as well as my wife battle breast cancer inspired me to change my lifestyle. I realized that the two people nearest to me were in great physical shape and that was the reason they were able to fight these life threatening diseases. Here I was just turning 50, over-weight and drinking way too much. I have a herniated disc that doctor’s said needed surgery. I took this opportunity to make drastic changes in my lifestyle. After entering the challenge I started to see my weight drop by the day. I was able to play Ice Hockey at a much better level after only a few weeks of exercise. The constant compliments on how great and fit I was looking made this twelve weeks go by pretty fast. When one of my old employees saw me 8 weeks into the challenge and commented that I had found a way to reverse the aging process, I realized this was all worth it.. The success I had was visual and psychological. I lost 45lbs, down from a size 40 waist to a size 32 waist and from XL shirts to Medium shirts. People at the gym would tell me, “You’ve got the legs of a 25 year old.” I have literally been taken back to a point I never thought possible. The supplements I used on my journey were Whey Factor Shakes, XP2G, Pure Essentials, Pure Boost and Rush XS. I now know what it feels like to set a goal and achieve it. This is the first time in my life that this has been possible. I have set goals for work and for retirement know-ing that I can achieve them. On a personal note I can go out and not feel like I have to eat and drink everything in sight. I never knew what it felt like to be in good physical shape. I now have a great appreciation for someone that competes at any level and feel blessed that I was able to change my physique in such a short time. I also feel that I have learned enough about nutrition and exercise to be able to main-tain this lifestyle as well as help those around me change theirs. Mr. Richards [ Lost 12lbs. of Fat and Gained 14lbs. of Muscle in 12 Weeks ] I was inspired to transform after having had back surgery over one year ago. I had been involved in an automobile accident that complicated the back injury. My doc-tor had me on muscle relaxers, pain medication and anti-inflammatory medicines. I hadn’t worked out, or exercised in over a year and a half. Nothing was helping me get better or solve the back problem. I started reading information about abdomi-nal strength, back, and overall muscle strength and felt I needed to go another route to get in shape and get off the medications. I set a goal, visited PureLine Nu-trition and decided to take the challenge. I noticed a big improvement in my overall health, body, and energy level after my 2nd week of training. My strength increased, my abs got stronger, and my energy level is very high. The biggest thing I’ve noticed is that my back has completely recuper-ated and healed itself. Today I’m in the best shape I’ve ever been in. I lost the body fat I wanted, gained the muscle I wanted and my self confidence is at an all new level. I’m ready to con-tinue building my body better at 52 than I have at 51. My co-workers, family, and friends all noticed the change. Everybody wants to know what I have been doing or

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what kind of diet and exercise program I’m on. The compliments I get from girls I don’t even know has been a tremendous ego boost! Ha Ha! But the biggest thing has to be that before my transformation I was contemplating selling my Harley Davidson. I was having trouble handling it, holding it up, backing it up, and riding. I didn’t have the necessary strength for riding since my back sur-gery. Now I ride just to show my guns without any problems. I have more strength in my legs and upper body than I have ever had. I’m excited about starting my next goal. Mrs. McNallen [ Lost 20lbs. and 9 Inches in 12 Weeks ] I ultimately transformed for myself. I was tired of feeling old and worried that when my 3-year-old daughter had children of her own, I wouldn’t be able to play with my grandchildren. I knew I was on the road to some of the same health problems that my mother has, and that I would need to take some drastic, life-changing steps to reverse that. My biggest motivator during the 12 weeks was the reflection I saw in the mirror and the reactions I continued to get from everyone around me. The teachers where I work began to get inspired, one by one, to make some changes for themselves. By the end of this school year, over half of the teacher’s on staff had lost weight and were excited about getting in shape and being healthier. When you motivate those around you to that extreme, it is humbling, because it makes you realize just how much influence our actions and attitudes have on others. Success cannot be measured by a single goal. It is important that several goals be established because there are many factors in living a healthy lifestyle. For myself, I have lost 20lbs, over 9 inches, gained muscle definition in my arms and legs that sometimes surprises me, and shrunk myself out of a wardrobe. But, the most in-spiring by far, is the increase in stamina and energy that I have when I play with my children, and the self-confidence I have gained everywhere I go. Self-confidence affects the way I interact with my students, with my husband and with everyone I come in contact with. It is definitely worth turning down those brownies in order to hold my head high and keep a smile on my face. Throughout the challenge I used XP2G and PURE BOOST, when my daughter wants to play on the “jumpoline” I am excited about going out with her instead of sending my older son to join her. My children have noticed that I don’t come home and col-lapse after school. Instead, I’m ready to go out and ride bikes or take a walk. At school, I have lots more energy when I teach and my students have responded en-thusiastically to my willingness to run around and play with them on the play ground. I now longer feel old and believe that I can make a huge difference in my family’s future, just by developing new, healthy habits. I used to believe that as women get older, we would naturally assume that role of middle-aged soccer mom and dress in much more conservative and “frumpy” fash-ions. I had lost my love of shopping for clothes long ago and settled for what made me look less fat. Now I can’t wait to go replace the clothes I was wearing with smaller, much more attractive styles. I’m not even forty yet, and I now have no in-tention of accepting anything less than the attractive, sexy woman that my husband tells me I am. Mrs. Estes [ Lost 20lbs. and 7 Dress Sizes in 12 Weeks ] A little over 2 years ago, my husband and I said our “I do’s.” Since then, I’ve strug-gled with a steady weight gain. Not just was I struggling to get into my jeans, but there was that emotional struggle as well. Although, my husband never complained and my aunt’s always commented on how weight gain was inevitable after getting married, I still felt disappointed with myself. I have never had that trim model phy-

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sique that lay spread out on magazine covers, but I have always considered myself physically fit. Oddly enough when I started my first transformation I received many negative com-ments. Many times I heard, “a new diet, how long is this one going to last?” or “that’s just bird food.” The fact that so many people didn’t comprehend that it was possible for a person to make a choice to change their body and their life was what really drove me to keep going. I chose to live a new lifestyle. And with that lifestyle came the commitment to no one but myself. Once I tuned out the negatives, the only real obstacles came from me. I knew what I had to do and how it had to be done. All that was left was work and it wasn’t easy. Turning down snacks and staying away from restaurants wasn’t easy but I was on a mission. Whether it was that extra cardio on the weekend or adding more weight to the machine, it became routine, and I found myself living it. Everything changed in 12 weeks, my professional life, my energy levels, and my love for life. I don’t start off the day sluggish, nor do I end it with utmost exhaust. And I will be candid, in my personal life; the area most affected is in the sex dept. Both my husband and I have noticed that the sex has not only become much better.. But a lot more frequent! (That alone was worth the change) I am still far from being where I want to be physically! The difference now is that I don’t feel disappointed with myself, but encouraged. I now know that the physical goal I have for myself is not unimaginable, but attainable. Mr. Torres [ Lost 14lbs. of Fat and Gained 8lbs. of Muscle in 12 Weeks ] The one thing that inspired me to transform was that I was tired of waking up in the morning and seeing a very unhappy person and for people to stop making fun of me. I had a few friends who would support me through my transformation but for the most part the majority were always drinking and smoking. It made me realize that my lifestyle had affected who I hung out with and what influences I had made my own. I kept my supplements basic using Whey Factor ProPlete, Branch Chained Amino Acids and XP2G and I saw phenomenal results. My back and my legs grew like never before and I would literally see changes on a weekly basis. My personal and professional life has changed drastically. Because of my new energy level and drive I made asst. manager at my place of work. My new body gave me the confidence to talk to girls and I even have a girlfriend now. I guess you could say I have become happy. I feel that I have found myself and I am very thankful for it. I have to say that taking the challenge has been one of the best things I’ve ever done in my life.

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Well Guys that’s it… 12 weeks of Transformation information all wrapped up into an easy to read compact book that will

hopefully serve as a guide for you to reach your goals! Always remember it’s not so much the information which makes

the change but instead the decision. The decision to change and your ability to see and visualize the end goal is truly

what will make a difference as you take your body from where it is now to where you’d like it to be.

Stay focused and no matter what always remember that you can “Re-Start” from anywhere you find yourself! If you’ve

slipped or maybe fell off track for a few weeks, months or years then it’s not too late! You can jump right back on board

and start creating change in your life right now! It just takes the all important decision.

From the team at PureLine Nutrition Stores and my family, I want to thank you very very much for reading our book and

for supporting our goals of helping improve lives! Keep moving forward and remember, we never have problems just chal-

lenges and challenges can be met head on and overcome!

Yours in Health, Fitness and Wellness,

Aaron I. Garza

Founder, PuerLine Nutrition Stores

hello, and welcome to transformation, a book that i ... · hello, and welcome to transformation, a...

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