ultimate weight loss revealed

UltimateWeight LossRevealed

by Brad Callen

2 Ultimate Weight Loss Revealed

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited.

by Brad Callen

© 2004 free-weight-loss-resources.com

Legal Statement

The book “Ultimate Weight Loss Re-vealed” is copyright © Brad Callen and free-weight-loss-resources.com.

No part of this book may be reproduced, stored in a retrieval system, or transmit-ted by any other means: electronic, me-chanical, photocopying, recording, or otherwise, without prior written permis-sion of the copyright holders.

This book is supplied for information pur-poses only. As always, you should con-sult a doctor before performing any of the activities mentioned herein.

This publication is designed to provide accurate and authoritative informa-tion with regard to the subject matter covered. It is sold with the understand-ing that the publisher is not engaged in rendering medical or any other type of professional advice. If legal medical or other professional assistance is required, the services of a competent professional should be sought.

The reader is advised to consult with a doctor before beginning any type of weight loss program. Brad Callen and free-weight-loss-resources.com do not accept any responsibility for any liabili-ties resulting from actions or decisions made by the purchasers of this book.

You cannot give this book away for free

You do not have resale rights to this book

Ultimate Weight Loss Revealed 3by Brad Callen

You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited. © 2004 free-weight-loss-resources.com

Introduction from the Author

Thank you for purchasing Ultimate Weight Loss Revealed. My name is Brad Callen and I am the author of Ultimate Weight Loss Revealed and the sole creator of http://www.free-weight-loss-resources.com

I am glad you decided to give this e-Book a chance. With all of the weight loss advice, tips, and general information out there one can very easily be misled. The entire reason Iʼve written this e-Book is to give you the most true, unbiased information available. After many years of trial and error striving for one proven formula for weight loss success Iʼve stumbled upon the weight loss pro-gram you will soon become very familiar with. After reading this e-Book you will be equipped with all you will ever need to know to trans-form yourself into a much healthier and happier person, I guarantee!

Youʼll find that there are no “space fill-ers” or worthless information in this e-book. I will tell you the exact and only the things you need to know to shed those unwanted pounds in no time.

I promise you one thing. If you truly want to lose weight and have the de-sire and ability to do what is outlined in the e-Book, I guarantee you will be more than happy with the amazing results that will come. Remember, it takes commitment, determination and “proper knowledge” to lose weight and become a healthier you.

Towards the end of the e-Book there is a giant exercise guide with start-ing and finishing pictures for nearly every exercise imaginable. These pictures and exercise descriptions are brought to you by www.a-weight-loss-diet-pill.com.

Please note: Diet pills, also known as Fat burners themselves are very bad, but some weight loss supplements can greatly aid you in your weight loss efforts without the harmful side effects of fat burners. Weight loss supplements are only a small piece of the GIANT weight loss puzzle, but can play a very important role in your efforts along the way. Re-member, weight loss pills are not the same as weight loss supplements.

www.free-weight-loss-resources.com


CONTENT4 Ultimate Weight Loss Revealed


by Brad Callen


Contents

Legal Statement . . . . . . . . . . . . . . . . . . . . . . . . . 2Introduction from the Author . . . . . . . . . . . . . . . . . . . . . 3The Basics of Weight Loss . . . . . . . . . . . . . . . . . . . . . . 7

Formula for Weight Loss . . . . . . . . . . . . . . . . . . . . . 7Weight Loss Factors . . . . . . . . . . . . . . . . . . . . . . . . . 8

Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . 8How can I speed up my metabolism? . . . . . . . . . . . . . . . 8What is Target Heart Rate? (THR) . . . . . . . . . . . . . . . . . 10

Body Mass Index (BMI) . . . . . . . . . . . . . . . . . . . . . . . 11What is BMI?. . . . . . . . . . . . . . . . . . . . . . . . . . . 11What is a Healthy BMI? . . . . . . . . . . . . . . . . . . . . . 11How Do You Calculate BMI? . . . . . . . . . . . . . . . . . . . 11Weight Loss Calculations . . . . . . . . . . . . . . . . . . . . . 12Ideal Body Weight Calculation . . . . . . . . . . . . . . . . . . 12What is Basic Metabolic Rate? (BMR) . . . . . . . . . . . . . . . 13How Many Calories Do You Need to Lose Weight? . . . . . . . . 13

Ultimate Weight Loss Revealed Program . . . . . . . . . . . . . . . 14Setting Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Weight Loss Supplements . . . . . . . . . . . . . . . . . . . . . . 22Harmful Weight Loss Supplements . . . . . . . . . . . . . . . . 23Healthy Weight Loss Supplements. . . . . . . . . . . . . . . . . 24Lean DynamX . . . . . . . . . . . . . . . . . . . . . . . . . . 24Betagen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Aerobic Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . 26Maximize Weight Loss . . . . . . . . . . . . . . . . . . . . . . 26Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Stair Climber . . . . . . . . . . . . . . . . . . . . . . . . . . . 27How many calories have I burnt? . . . . . . . . . . . . . . . . . 28

Proper Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29What Can I Eat? . . . . . . . . . . . . . . . . . . . . . . . . . 29

CONTENTUltimate Weight Loss Revealed 5by Brad Callen


Arenʼt Fats Bad? . . . . . . . . . . . . . . . . . . . . . . . . . 30Most Important Meals . . . . . . . . . . . . . . . . . . . . . . 31The Importance of Water . . . . . . . . . . . . . . . . . . . . . 32What You Shouldnʼt Eat. . . . . . . . . . . . . . . . . . . . . . 33Fad Diets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . 34How Long Should I Spend in the Gym? . . . . . . . . . . . . . . 34The Truth Behind Weight Training . . . . . . . . . . . . . . . . . 35Misconception #1 . . . . . . . . . . . . . . . . . . . . . . . . 35Misconception #2 . . . . . . . . . . . . . . . . . . . . . . . . 35Misconception #3 . . . . . . . . . . . . . . . . . . . . . . . . 36Misconception #4 . . . . . . . . . . . . . . . . . . . . . . . . 37

Ultimate Weight Loss Revealed Summary. . . . . . . . . . . . . . . 38Beginner:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39Advanced: . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75Side Dishes. . . . . . . . . . . . . . . . . . . . . . . . . . . . 98Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109

Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117

NOTES6 Ultimate Weight Loss Revealed


by Brad Callen


BASICSUltimate Weight Loss Revealed 7by Brad Callen


The Basics of Weight Loss

The basic concept of weight loss is very easy to grasp. In order to lose weight you need to consume fewer calories than your body burns. We gain fat by taking in more calories than our body can get rid of.

The same goes for losing weight. We lose weight by consuming fewer calories than our body burns. One pound of body fat is equal to 3500 calories. This will be the basis be-hind our weight loss program.

As you know food contains calories. The reason eating too much food leads to weight gain is because you are consuming more calories than your body is able to burn.

Formula for Weight LossYou can look at it this way:

• The number of calories eaten – The number of calories burned = Fat

In order to lose weight, the “Fat” value must be a negative number. There are several ways to create a calorie deficit and those include:

• Eating fewer calories• Aerobic exercise• Weight training

Now I know this sounds very basic, and it is. The thing that makes every-thing more complicated is simply the fact that there is so much hearsay in the world of fitness. Keep this simple formula in mind while continuing through the weight loss program and you will be a step ahead of the rest.

BASICS8 Ultimate Weight Loss Revealed


by Brad Callen


Weight Loss Factors

MetabolismAnother factor that we will be trying to overcome is that of metabolism. Metabolism is simply the rate at which we burn the calories that we have consumed during each day. There are a number of factors that determine the speed of your metab-olism.

How can I speed up my metabolism?

FoodThe first of which is the food you eat which includes factors such as how many meals you eat, what kind of food you eat, and how much you eat during each sitting. These are things that weʼll be able to change in order to speed up your metabolism.

Lean Body MassSome people are born with the abil-ity to carry more lean body mass than others without exercising. This is just something you will have to live with. However, if you noticed I said “without exercising”. By exercising correctly you can increase your lean body mass substantially.

Body fat PercentageThe more fat your body has, the slower your metabolism will be. By exercising you will both decrease your body fat, while increasing your lean body mass. So it s̓ a win-win situation.

AgeStudies show that after the age of 20, our bodies lose 1/3 to 1/2 pound of muscle tissue per year if we do not exercise on a regular basis. This is the very reason that our metabolism slows as we age. Remember, it is muscle that burns calories, not fat.

If we lose 1/3 to 1/2 pounds of muscle every year after the age of 25 our percentage of body fat rises significantly.

So it isnʼt simply a matter of getting older that causes our metabolism to slow down. It is a matter of los-ing lean muscle; however there is hope. We can and will do something about this. I will show you exactly what youʼll need to do so this never happens.



Several ways to increase your metabolism include:

1.) Eating more and eat more often

By “eating more” I donʼt mean to shovel in more food at one sitting. I mean to eat smaller meals through-out the day, five to six meals.

This equates to a meal every 2 _ to three hours. Each of these feedings should consist of 30 percent carbo-hydrates, 60 percent protein and 10 percent fat. The combination of small balanced, frequent meals al-lows your body to utilize the nutri-ents it needs when it needs them.

Because our bodies are made for survival it begins to hoard fat if it feels like it wonʼt get food for a long time. Basically, if you starve your body it will go into starvation mode. Our bodies are made to first use the nutrients in the food we eat for en-ergy.

When the nutrients run out, the body resorts to energy from the muscles (you will lose lean muscle mass. You donʼt want this), then finally your body resorts to the bodies fat supply. This is why fad diets never work.

I will cover more on fad diets later on. Also, these smaller, more fre-quent meals stimulate your meta-bolic rate as your body s̓ digestive system works and you maintain a stable glucose level. This will give you more energy, prevent hunger pains and keep you from bingeing.

2.) Work out intensely with weights

High intensity weight training is an excellent way to increase your me-tabolism. Lifting weights places a high demand on your body to burn more calories for faster growth and recuperation. Your muscle mass is the single most important factor in determining how many calories you burn because it s̓ a very metaboli-cally active tissue. The more muscle you have, the more calories you burn - even at rest.

3.) Aerobic exercise

You should perform some type of cardiovascular exercise at least 3 times per week and youʼll not only burn calories, but also speed up your metabolism. Always keep this in mind while doing your cardiovas-cular exercise.



by Brad Callen


What is Target Heart Rate? (THR)

To get the maximum benefit you your heart must beat at a certain rate per minute. This is called Target Heart rate or THR.

You can measure your heart rate by taking your pulse, or with some type of heart rate monitor which you can find at most sport and fitness stores. Your target heart rate is between 60 and 80 percent of your maximum heart rate. Here is how to calculate your target heart rate:

1. Take 220 – Age in years; This will give you your maximum heart rate (MHR)

2. Multiply your MHR by .6 (MHR x .6 = the lower end of your target heart rate)

3. Multiply your MHR by .8 (MHR x .8 = the upper end of your target heart rate)

For example: for a 32 year old per-son: 1. 220 – 32 = 188. 188 is my MHR

2. 188 x .6 = 112.8 is my lower end

3. 188 x .8 = 150.4 is my upper end

In this example my target heart rate would be anywhere from 112.8 beats per minute to 150.4 beats per minute.

Important: In order to get the most out of your exercise you should maintain your target heart rate for at least 20 minutes.



Body Mass Index (BMI)

What is BMI?

A great way to determine if you are overweight is to calculate your body mass index. Find out below if your Body Mass Index puts you at risk. Body Mass Index (BMI) is one of the most accurate ways to determine when extra pounds translate into health risks.

What is a Healthy BMI?

BMI is a measure which takes into account a person s̓ weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese.

The higher the BMI, the greater the risk you have of developing additional health problems. Heart disease, dia-betes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates.

Some more facts; in June of 1998, the federal government announced guidelines which create a new defini-tion of a healthy weight -- a BMI of 24

or less. So now a BMI of 25 to 29.9 is considered overweight. Individuals, who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at espe-cially high risk for health problems.

How Do You Calculate BMI?

(If you donʼt want to do the math your-self you can use the calculators I have included as a bonus with this e-Book. There are also some great weight loss calculators at my website.)

The formula is calculated as follows:

BMI = [weight in pounds / height in inches x height in inches] x 703

• BMI less than 19 means you are underweight

• BMI between 19 and 24 means you are in the healthy range

• BMI between 25 and 26 means you are slightly overweight

• BMI between 27 and 29 means you are significantly overweight

• BMI between 30 and 34 means you are obese

• BMI between 35 and 39 means you are severely obese

• BMI over 39 means you are mor-bidly obese



by Brad Callen


Weight Loss Calculations

Ideal Body Weight Calculation

Use this to calculate your ideal body weight

1. First you need to determine your body frame type. To determine this, wrap your right hand around your left wrist. If your thumb and index finger overlap each other you have a small frame type. If your thumb and index finger slightly touch, you have a medium frame type, and if your thumb and index figure do not touch, you have a large frame type.

2. If you are a woman add 100 pounds for the first 5 feet of your height, then add 5 pounds for each inch thereafter.

If you are a man add 106 pounds for the first 5 feet of your height, then add 6 pounds for each inch thereafter.

3. Once you come up with this num-ber, add the following based on your frame type you figured out in step 1. Add 10 pounds for a large frame size, and subtract 10 pounds for a small frame size. If you are a medium frame size donʼt add any-thing extra.

Let s̓ take me for example. I am 6 feet 1 inches tall.

Step 1) I wrap my hand around my wrist and note that my fingers do not touch so I have a large frame.

Step 2) I add 100 pounds for the first 5 feet, then 6 pounds for the next 13 inches to reach 6 feet 1 inches. 100 + (6 x 13) = 178

Step 3) I then add 10 more pounds because I have a large frame 178 + 10 = 188

So 188 pounds is my ideal body weight.



What is Basic Metabolic Rate? (BMR)

Ok, now we r̓e going to calculate how many calories youʼll need to consume in order to lose weight. To do this we first need to calculate your Basic Metabolic Rate or BMR. BMR is the amount of calories your body burns each day to carry out its normal functions.

The first formula is for women:BMR = 655 + [4.37 x weight in pounds] + [4.32 x height in inches] – (4.7 x your age)

The second formula is for men:

BMR = 66 + [6.21 x weight in pounds] + [12.7 x height in inches] – (6.8 x your age)

How Many Calories Do You Need to Lose Weight?

Now that we know this we can cal-culate how many calories per day your body needs to burn in order to maintain your current weight de-pending on your level of activity.

1. Donʼt do anything: Take your BMR x 1.2

2. Slightly active (You go through a normal days activities...) Take BMR x 1.3

3. You are moderately active which means you exercise 3 to 4 times per week: Tale BMR x 1.5

4. You are very active meaning you exercise between 4 and 6 times per week: Take BMR x 1.7

5. You are super active meaning you exercise over 6 times per week for more than 60 minutes each time: Take BMR x 1.9

The number you get is the amount of calories you need to consume in order to maintain your current weight. Now remember as I men-tioned above, one pound is equal to 3500 calories. In theory, if you want to lose 1 pound a week you simply need to cut out 3500 calories from your diet within those 7 days.

PLAN14 Ultimate Weight Loss Revealed


by Brad Callen


Ultimate Weight Loss Revealed Program

Setting GoalsBefore we go any further you need to do a few very specific things to prepare yourself for the chapters that follow. The most important step in losing weight is simply setting goals. Youʼll be surprised how pow-erful simply writing down exactly what you want to achieve within the next several months. When I say, setting goals, I donʼt mean simply saying “I want to lose weight.”

That goal is much too broad. Try to be as specific as possible. For exam-ple, a goal could be, “I want to lose 3 pounds in 1 week.” Or “by week 4 I want to be in the habit of eating the right foods.” Below, you will find a page set solely for you to list all of the goals you want to achieve in the next 3 months.

The goals donʼt have to revolve en-tirely around this program. 3 months from now, you will be a better, hap-pier person by doing this and achiev-ing the goals you r̓e about to list.

PLANUltimate Weight Loss Revealed 15by Brad Callen


Are you done? Now list 10 reasons why you want to achieve each of the goals listed above.

Ok, we r̓e almost done. Now that youʼve come up with enough rea-sons to achieve the body you want, I want you now to come with as many reasons why staying where you are will be hurtful. And I want you to phrase these VERY negatively.



by Brad Callen


Now that youʼve finished doing this little exercise you have everything you need to begin the transforma-tion. Anytime along the way that you feel like you want to quit, refer back to this list.

Read through all of it and remember how you felt when you wrote your goals, your reasons why you want to achieve those goals, and the rea-sons why staying where you are would be hurtful. This will help keep you motivated and focused.

Before (front) After (front)



The last and final thing to do is to take a before and after picture of yourself. I know you may not want to do this, but it is very important and can play a huge role in motivat-ing yourself throughout this 3 month period.

Take 1 full body front picture and 1 full body back picture in a bathing suit. Once you have done this, place the before pictures on the following pages. After the 3 month period is up, take 2 after pictures and place them next to your before pictures. Then gloat over your accomplish-ments

Before (back) After (back)



by Brad Callen


Finally, you must keep a food diary. The more organized you are during this process, the more apt you will be of continuing the program and the more results you will see. This may seem tedious, but trust me.

Not only will this help you to stay focused, but you can also look back after the 3 month period and can be proud about how successful you were. On the following pages you will find a food diary template you should use to keep track of your dai-ly meals.

Sunday

Date:

Breakfast:Time ___________

Snack 1:Time ___________

Lunch:Time ___________

Snack 2:Time ___________

Dinner:Time ___________

Snack 3:Time ___________



Monday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________

Tuesday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________



by Brad Callen


Wednesday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________

Thursday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________



Friday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________

Saturday

Date:


Snack 1:Time ___________


Snack 2:Time ___________


Snack 3:Time ___________

DIET22 Ultimate Weight Loss Revealed


by Brad Callen


Weight Loss Supplements

There are so many ways to go about losing weight. Iʼm going to jump right into the topic by telling you about the three most important things you should do to lose weight as quickly and safely as possible. I will then lay everything out for you in a very simple day-by-day plan that you will be able to follow.

The plan will make everything very simple for you. It is the simplicity that makes this weight loss plan work. The key is to break everything down to its basics and attack each area individually.

By doing so you will lose the weight you set out to lose. It s̓ the exact same plan my wife and friends have used and it has worked wonders and I am very confident it will work wonders for you as well.

DIETUltimate Weight Loss Revealed 23by Brad Callen


Harmful Weight Loss SupplementsThe first avenue I would like to delve into is that of weight loss supplements. By weight loss supplements I do not mean, and I repeat, I do not mean fat burners. They work, but can be as bad for you as taking illegal drugs.

The idea behind fat burners is that most of them contain amphetamine (ephe-dra) or active ingredients which theo-retically raise metabolism and help the body burn fat. Ephedrine alkaloids are amphetamine-like compounds used in OTC and prescription drugs with po-tentially lethal stimulant effects on the central nervous system and heart.

What they do is stimulate your body to elevate your heart rate. This cre-ates an effect that will cause your body to burn more calories to keep your heart rate elevated, thus losing weight. Using fat burners has been clinically proven time and time again to cause unpleasant and in some cir-cumstances even death!

Stay away from them. Statistics show that Over 800 injuries have been re-ported by users and doctors to the FDA and various state medical bod-ies, including more than 50 deaths.Most of these cases involve the heart attacks or high blood pressure leading to bleeding in the brain or stroke. Possible adverse effects of ephedrine range from:

• heart attack• stroke• seizures• psychosis• death

... to clinically less significant effects that may indicate the potential for more serious effects. For example:

• dizziness• headache• gastrointestinal distress• irregular heartbeat• heart palpitations

Ingredient panels on these products may list things such as ma huang, Chinese ephedra, ma huang extract, ephedra, ephedra sinica, ephedra extract, ephedra herb powder, or epitonin, all of which indicate a source of ephedrine.

With this said, why would anyone ever want to take such a fat burn-er? Youʼve got me… People need to know that just because a product is labeled to be “Natural” that it doesnʼt necessarily mean it is safe. Some of the more popular ephedra fat burners you may have tried or are familiar with include:

• Twin Lab s̓ Ripped Fuel• Xenadrine• Stacker 2 and 3• Muscle Tech s̓ Hydroxycut• Pro Lab s̓ Thermothyrolean Unless the fat burner explicitly says ephedra free then it more than likely contains ephedra.



by Brad Callen


Healthy Weight Loss SupplementsNow let s̓ talk about some good diet supplements. These are the ones that have been proven to work and are actually healthy.

Lean DynamX

The first of which is a supplement by EAS called Lean DynamX. Scientific support over the last decade has supported the 3 main active ingre-dients in Lean DynamX. The ingredi-ents are HMB, CLA, and L-Carnitine L-Tartrate.

HMBHMB even has the OK from those on the International Olympic Com-mittee.

HMB is a substance formed natural-ly when the body breaks down the amino acid leucine. Amino acids are the building blocks of protein, and proteins are the building blocks of muscle. To make muscle, your body has to undergo what is called pro-tein synthesis.

The idea is that if you ingest your amino acids, youʼll be able to in-crease protein and increase lean muscle mass while decreasing fat percentage. But the other theory with it is that you can also help re-duce the amount of muscle break-down [caused by strength training] if you take the amino acids.



CLAThe second ingredient, CLA is it s̓ able to block the step of little fat cells getting bigger. Also, studies have been shown that CLA made it easier for people to stay on their diets.

L-Carnitine, L-TartrateFinally, the third ingredient L-Carni-tine L-Tartrate, Studies have shown that supplementing with this ingredi-ent raises ATP(This is what supplies your body with energy) levels in various tissues, decreases the sus-ceptibility to fatigue, and increases the rate of recovery after strenuous physical activity.

Lean DynamX is one of the supple-ments my wife has taken and she has seen results using the supplement. On a side note, an excellent place to purchase supplements online is www.vitaglo.com.

You will receive your order within 5 business days maximum, usually with-in 3 business days. This is where I buy all of my supplements and I highly recommend them. They are, on aver-age, 40% cheaper than GNC.

Betagen

Another popular weight loss supple-ment is Betagen. Betagen is very similar to Lean DynamX. The major difference between the two is that Betagen contains more HMB which is more geared for those interested in gaining more muscle.

The main thing to remember when searching for diet products is to find those that are ephedra free.

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by Brad Callen


Aerobic Exercise

and I can vouch for that as my wife has run two mini-marathons since she first began jogging! So if you do decide to jog, watch out because you just may become a “runner”.

Maximize Weight Loss

The absolute best time to perform aerobic exercise is in the morning on an empty stomach. The reason for this is because throughout the night hours your body goes through a short state of fasting. While asleep you go anywhere from 6 to 10 hours without any food. When you wake up your body is totally depleted of all nutrients.

If you run on an empty stomach, instead of burning off the calories contained in the food stored by your body, you are burning off fat mole-cules from your body because there is no food reserve left from the small fasting the night before. As we all know, the nutrients found in food is our source of energy.

As we exercise, our body breaks down those nutrients and uses it for energy. Once the nutrients are depleted the body begins burning stored fat. This fat may be located around the thighs or hips, around the

The second weight loss method I would like to talk about is aerobic exercise. There are many forms of aerobic exercise. Various types, which Iʼm sure you r̓e familiar with include:

• Running• Bicycling• Swimming• cross country skiing• jumping rope• stair climbing• aerobic dance• inline skating

The most inexpensive and best aero-bic exercise is running or jogging and guess what? This is also the least exciting of all of the forms of aerobic exercise.

Very few people actually enjoy jog-ging; however, the benefits of run-ning can be tremendous if done cor-rectly. I recently spoke to a friend of mine that is a personal trainer as well. He has noticed a very interest-ing trend. He did agree that most of his clients did absolutely hate jog-ging; however, when he made his cli-ents jog two to four times per week for two to three months they almost always love jogging! He mentioned that jogging can be very addicting

EXERCISEUltimate Weight Loss Revealed 27by Brad Callen


stomach, or underneath the arms. It differs for each individual person.

To give you an example, Say “Jane” ate a medium sized meal including a ham sandwich, some potato chips, applesauce and a glass of milk. 10 minutes later Jane decided to go for 25 minute jog. As Jane s̓ jogging, her body is constantly searching for sources of energy, grabbing all of it from the food she just ate for lunch, not burning any fat whatsoever.

After about 20 minutes all of the nu-trients from the food have been de-pleted and her body finally begins burning the stored fat around her hips. The last 5 minutes go by and Jane is finished jogging. Although she s̓ very tired and feels as though she s̓ had a great workout and has burned off a lot of fat, she in essence, only burned off 5 minutes worth of fat because her stomach was full of food before she ran.

If Jane had gone jogging first thing in the morning when her body s̓ food supply was at an all time low she would have been burning fat from minute 1 and thus would have burned off 400 times more than she had if she would have eaten before jogging.

Make sense? It s̓ the little things that so many people donʼt know. It s̓ not the idea that is hard, but we think, “I finished eating; wow I have so much more energy. I really feel like jogging a little bit.” Whereas, in the

morning running is the last thing any-one wants to do.

Now, Iʼm not telling you that per-forming aerobic activity in the morn-ing is a must, but I am saying that you should never perform aerobic activity within 1 hour of a meal if you plan to optimize your weight loss.

Running

As you know running obviously tar-gets the lower body. The main areas you will notice a loss of weight in-clude the quadriceps (front of your upper leg), the hamstrings (area of your leg directly beneath your but-tocks), hip flexors (the area where your leg attaches to your hip), and the gastrocnemius and soleus mus-cles (your calves). These tend to be the areas most women want to lose weight first.

I definitely recommend this as an excellent way to burn fat from the places we all want to burn fat the most.

Stair Climber

Another excellent way of burning fat from the same areas, plus work-ing the calves is stair climbing.

The main thing you need to remem-ber with stair climbing is that you will need to really push yourself to elevate your target heart rate for over 20 minutes. If you are serious



by Brad Callen


about weight loss and you are try-ing to lose weight by walking you may be wasting your time unless you walk fast enough to keep your target heart rate for 20 minutes.

How many calories have I burnt?

The following is a chart showing the average amount of calories burnt per half hour of each activity. Keep in mind that this just gives you a general idea and may differ slightly from person to person.

You can clearly see from the chart that the harder the activity the more calories you will burn. This may be the least liked part, but can also yield great results in a short period of time.

Activity Calories burnt per 30 minutesLaying Still 30Sitting, reading, eating, standing, playing cards etc. 45Driving a car 60Washing floors, sweeping or ironing 66Playing Golf (riding in cart) 9 holes 100Walking 5 km per hour 90Walking 9 km per hour 270Gardening 150Cycling (depending on speed) 105 to 240Rowing 360Dancing 150Tennis 180Swimming at 3 km per hour 270Running (depending on speed) 300 to 750



Proper Diet

metabolism which is what you need to do to lose weight permanently.

What Can I Eat?

The following are foods that are great in nutritional value. If your diet consists of these foods, you will have absolutely no problem chang-ing your physique.

The Following foods are excellent sources of protein:

• chicken breast• turkey• lean ground beef• cottage cheese• tuna• egg whites• baked fish (salmon, cod, trout,

bass)• lobster• skim milk• beef tenderloin• porkNote: (Each gram of protein con-tains 4 calories)

The Following foods are excellent sources of carbohydrates:

• Rice (brown, white)• fruits (apple, orange, banana)• pasta

The third method of weight loss is proper dieting. This in itself is the most overlooked part of weight loss programs.

Many people believe that if you ei-ther A. Take lots of diet pills or B. Exercise your behind off in the gym, you will lose weight. This is simply not the case if your eating habits arenʼt much better than just good.

The old saying, “You are what you eat” really holds true with weight loss. It took me 7 years to figure this out. The reason you see amazing before and after pictures of people in magazines and on television are because in their before picture their diets are so poor that they look very bad in their before picture.

Many times the people are actually working out with weights and are performing aerobic exercise think-ing they can eat whatever they want because they are exercises on a daily basis.

For many of us this is simply not the case at all. By eating healthy, I don t̓ mean eating 3 times a day from the four food groups like you learn in Ele-mentary School. You need to follow a very strict meal plan to increase your



by Brad Callen


• baked potato• whole wheat bread• multigrain bars• oatmeal

Note: (Each gram of carbohydrates contains 4 calories)

The Following foods are excellent vegetables:

• Green beans• Celery• Corn• Cauliflower• Mushrooms• Beats• Pumpkin• Tomato• Carrots• Lettuce• Cabbage• Cucumber• brussel sprouts

Note: (vegetables are very low in calories and have no fat)

You should pick an item from each of the 3 categories to make up a meal. You should eat 5 to 6 small meals each day. Yes, I did say 5 to 6 SMALL meals.

As I stated above, one of the 3 ways to increase your metabolism is by eating smaller, more frequent meals throughout the day. It sounds crazy, but it really does work. You will want to space out the meals evenly throughout the day; planning a meal about every three hours.

Remember, a meal consists of 1 item from each category in the chart above. If you do this, not only will your metabolism speed up, but so will your energy level and youʼll never be hungry during the day.

It sounds pretty easy, doesnʼt it? Well it really is. Now, I know what some of you may be thinking. Healthy foods taste so bland and boring. Take a look back at the list and Iʼm sure youʼll reconsider. Much of the foods in the chart are ones you probably already include in your diet.

Aren t̓ Fats Bad?

You should also include healthy fat into your diet. Each gram of fat con-tains 9 calories. You r̓e probably thinking that all fat is bad. Well, be-lieve it or not, it isnʼt.

There are three types of fats:• saturated fats• mono-unsaturated fats• and poly-unsaturated fats

Saturated FatsSaturated fats are the bad fats. These are the fats that cause peo-ples arties to get clogged. It s̓ the fat found in butter, margarine, or short-ening. Stay away from these as best as you can.

Granted, a little, and I mean, very little amount of butter on some of your foods wonʼt hurt, but donʼt pile on the butter.



Mono-unsaturated fatsThe “good fats”. They are found to lower your blood cholesterol level. This kind of fat raises HDL (good cholesterol) and lowers LDL (bad cholesterol).

You can find this kind of fat in:• canola• Peanut• olive oils

It s̓ best to use these in place of but-ter when cooking.

Poly-unsaturated fat This kind of fat is found mainly in vegetable oils, except tropical oils like coconut and palm oils. This type of fat is thought to lower both HDL (good cholesterol) and LDL (bad cholesterol).

You should limit this to less than 30% of your daily fat intake. A simple principle that is used to tell if a fat is good or bad is whether or not it is solid at room temperature. If it is, then it s̓ most likely unhealthy.

For example, a stick of butter and a few others are solid at room tem-perature and contain unhealthy fats. However, others like sesame, and canola oils are liquid at room tem-perature and are healthy fats.

You should consume about one ta-blespoon worth of healthy fats each day.

The following are foods you should

try your best to stay away from:

• fried foods• poultry skin• bacon• sausage• candy• cheese• salad dressings• gravy• processed foods

A relatively unknown fact is that most processed foods in stores are stripped of all fiber and many other nutrients. Because they lack fiber they tend to not be filling, so people have the tendency to eat more and more processed foods in one sit-ting.

Most Important MealsDo you know what the two most im-portant meals of the day are for di-eters? The two most important meals are breakfast and your post-workout meal. In theory, you should eat your biggest meal in the morning and smallest in the evening.

The reason being, your metabolic rate is accelerated in the morning and slows down in the evening. You r̓e body is more likely to use the calories from breakfast throughout the day, instead of storing them as fat.



by Brad Callen


This is why you should never eat large meals in the evening hours. You are more than likely not doing anything in the evening hours to burn off the calories. While you sleep, those calories you ate late that eve-ning get stored as fat. Not a good thing. Now let s̓ talk about the sec-ond most important meal of the day, the post-workout meal. Following exercise, the body has an elevated metabolic rate and elevated cortisol levels; thus a lack of nutrients follow-ing exercise results in muscle-tissue breakdown.

Basically what this means is that you must ensure that you have plenty of fuel for your body directly after you finish working out; if not, your body will simply search for other sources of fuel. Because there is no fuel in the form of food, your body will be-gin to break itself down, thus negat-ing all the work youʼve put in at the gym.

So, make sure your post-workout meal is rich in protein and carbohy-drates. Protein builds muscle and is the main fuel you will need to help your muscles recover and get stron-ger. Without protein your muscles have no fuel to recover. The optimal time frame to consume a protein rich meal, or protein shake is within 60-90 minutes following a workout. Other optimal times include directly before you go to sleep at night and first thing in the morning.

The Importance of Water

Another very important part of your diet will consist of drinking plenty of water. The number one benefit of water unbeknownst to most people is that drinking plenty of water can actually aid in weight loss.

You r̓e body actually requires more water to metabolize properly, and to maintain a healthy weight. A general rule is to drink two 8 ounce glasses of water before every meal.

What I usually do is fill up a glass of water and drink it while cooking my meal. Then fill up the same glass again and drink it with my meal. This will ensure that

you are getting an adequate amount of water each day. If you do this, you will also notice you wonʼt be as hungry during each meal.

I canʼt stress the importance of wa-ter enough. Not only does water aid you in weight loss but there are so many benefits of water that so many people overlook.

Some of these benefits include:

• Keeping headaches from occur-ring

• Reduces infections• Keeps up your concentration



• Helps eliminate the bags under your eyes

• Stops cramps• Keeps bowels healthy

With all those benefits you canʼt af-ford not to drink water.

What You Shouldn’t EatFad Diets

Now that you know what your diet should consist of, let me tell you what your diet should not consist of. Basi-cally, anything that can be labeled as a “Fad Diet” you should avoid at all costs.

100% of the people that try fad di-ets end up gaining all of their weight back, plus some. The reason these fad diets never work is because in most cases the people on these diets lose a high amount of weight in a short period of time.

When this happens your body tends to lose weight by either A. Losing water weight or B. Losing a high amount of lean muscle. After there diet is over they tend to eat the way they did before. If the person is com-ing out of a starvation diet, the body tried very hard to store the extra energy as fat simply in case of an-other starvation period. Remember, muscle burns more muscle than fat.

So after this fad diet, the person ends up with less muscle. As they be-gin to eat normally they gain more fat, thus having a much lower body fat percentage. As time goes by they will eventually gain all of their weight back and then more because they now have less muscle than they began with. There are several ways to tell if a diet is legit or if it is simply a fad diet. Those diets include:

• Eating the same foods (Cabbage Soup Diet)

• Claiming that you can combine certain foods to help you lose weight

• Claims of super fast weight loss (10 pounds a week)

• Temporary Diets such as 1 week diets

• Claiming that eating certain foods will actually make you lose weight

You should stay away from fad diets at all cost. They are nothing but bad news. At the end of the book you will find a giant list of over 100 reci-pes that contain the proper amount of protein, carbohydrates, and veg-etables. Use these to help you stay more organized to lose weight in a healthy way, as fast as possible.



by Brad Callen


Weight Training

How Long Should I Spend in the Gym?

There has been a very big debate as to how many days you should spend weight training. From many years of trial and error Iʼve found that 3 days of weight training is all you need to build muscle and lose fat. Granted, you must really push yourself during those three days to see maximum results.

That s̓ why it is a must that we per-form aerobic activity and weight train the correct way. The fact is, you donʼt have to be young and in great shape to walk into a gym. You donʼt have to be at some ultimate level of fitness before you can be-gin lifting weights. As long as you r̓e healthy, you can and should do it. Donʼt feel stupid by walking into a weight room.

About 90% of the people in weight rooms donʼt know what in the world they r̓e doing, they just act like it. Af-ter reading this you will be among the 10% that do know what s̓ going on and people will be coming up to you asking YOU for advice.

The final method of weight loss I would like to talk about is weight training. Yes, you can lose all the weight you want without weight training; however, to totally reinvent your body you need to add this to your agenda.

I see so many people doing plenty of cardio exercise, and eating very well. They do end up losing some weight; however, their overall body remains the same, minus the fat. You must add weight training if you want to change the actual shape of your body, and burn fat 24 hours a day, even while you REST!

You must remember this, if you de-cide to slack off on the cardio, then donʼt waste your time lifting weights. You will only get bulky. Iʼve seen this time and time again.

It s̓ a shame to see people spend so much time in the gym, but only to get more bulky and take on the ap-pearance of a wrestler. You must not slack off on the cardio if you want to lose weight.



The Truth Behind Weight Training

There are several misconceptions that are found in the world of weight training.

Misconception #1

• One of these is that many believe the longer you workout, the stron-ger you will get.

This couldnʼt be farther from the truth. You see, as we r̓e working out we r̓e trying to slightly damage our muscle fibers by overloading them to the point of exhaustion.

Think of it this way. Say you break a bone in your hand. As your bone heals, it becomes surrounded by layers and layers of cartilage, thus making the bone thicker and stronger than it originally was. This is essentially what happens with weight training; you work out to tear your muscles down.

Then you should rest an entire week for that particular muscle group. When it s̓ time to work out that par-ticular muscle again it will be firmer and stronger than the previous week. I donʼt want to get too scientific, but that is basically all that happens.

Very Important: You must workout hard enough to reach a point where your muscles begin to break down.

How will you know how hard is

hard enough? It s̓ easy. Say you are working out your biceps (arms) and you are performing 3 sets of dumb-bell curls. You are trying to perform 8 repetitions in each set. If, by the 3rd set you can still perform 8 rep-etitions you are not pushing yourself hard enough.

The goal is by the last set you should be fatigued enough that you can do at most 7 repetitions For example, have you ever gone walking, jog-ging or played a game of basket-ball without having done that for a very long time? I bet the next couple of days you were very sore. This is a sign that your muscles tore down while you were performing that ac-tivity.

During the program, you should al-ways be sore for the next couple of days after weight training. If you r̓e not then youʼll need to push your-self harder to see maximum results. The good thing about this is, Iʼll tell you exactly what days, which ex-ercises, how many sets, how many repetitions you should perform. So all youʼll need to do is pick a weight that is appropriate for you and the rest will fall into place.

Misconception #2

• Another misconception many peo-ple believe is that to lose weight you must eat less.

As you probably know, most people when they set out to lose weight,



by Brad Callen


theyʼll try eating less or theyʼll up their exercise routine or theyʼll swal-low handfuls of diet pills. Some peo-ple do a hodge podge of all of the above.

Sure, they might see a few pounds here and there eventually drop, but again it s̓ all short term weight loss were talking about that will haunt them again and bring back a few more pounds.

Here s̓ what you want to focus on. You want to laser-focus your efforts on raising your metabolism. That s̓ the master key to almost effortless weight loss. The faster your metabo-lism burns calories the easier it will be to lose weight.

And thus your diet and exercise rou-tines should be designed with that goal in mind.

We all know of people who seem to be able to eat whatever they want, without exercising much and yet they gain little if any weight. Obvi-ously these people are blessed with a high metabolism.

However most people arenʼt so lucky. And those that are, may be surprised to find their metabolism slows down as they get older. Even though you may not have a fast me-tabolism, take heart in knowing that your genetics only account for 20%. Meaning you have an 80% poten-tial to determine how many calories your metabolism will burn and how

your body will look.

As I said earlier, Iʼve seen many people take the shot gun approach, hoping something will stick instead of directly targeting the metabolism to make it run faster. Now YOU know the 3 keys to speeding up your metabolism and you r̓e well on your way to successful weight loss

Misconception #3

• Muscle weighs more than fat.

That statement is not entirely true. Muscle tissue is more dense than fat, so if you lost five pounds of fat and gained five pounds of muscle the scale wouldnʼt show a difference but your pants sure would.

With that said, think about how dra-matic of a change it would be to lose just 10 pounds of fat, while at the same time, gain 5 pounds of muscle. That is how you ”transform” your body. Fat doesnʼt actually turn into muscle. You simply replace fat with muscle.

If you are trying to lose weight and look thinner, and only plan to lift weights, you r̓e wasting your time.

The reason is as you are lifting weights you are tearing your muscles down, like I said earlier. The week goes by and your muscles have time to repair themselves and are stron-ger than the previous week, which is what you want.



However, the muscle is now lying under a layer of fat. What do you think happens when the muscle gets stronger and firmer? As the muscles get stronger and firmer it begins to push out the fat, thus making you look larger than before. So although you are stronger than the previous week, all you have managed to do is make yourself appear bigger than before.

You must, and I repeat, you must perform a cardiovascular exercise as well as train with weights. You must burn the fat off while you are building muscle underneath the fat.

Misconception #4

• Doing hundreds and hundreds of crunches (sit-ups) will make your stomach thinner

Like I said above, building muscle does not replace fat. You must per-form a cardiovascular exercise to burn off the fat.

I have a funny example I like to use when referring to working out your abs. Iʼm sure you have seen the re-ality television show, Survivor. Have you noticed by the last episode sev-eral of the people have six-packs? Their stomachs appear firmer and more muscular than ever.

Now I know doing crunches is the last thing on their mind while brav-ing the wilderness for 31 days. The reason their stomachs look so firm is

that they have managed to burn off all of the fat. Granted, it happened by not eating. But you get the point. You must burn the fat off in order to see your hard earned work.

Your body can broken be bro-ken down into 6 different muscle groups.

1. Chest2. Back3. Biceps4. Triceps5. Shoulders6. Legs

At the end of the book I have cre-ated a list of exercises you should in-corporate into your weight training program. You may use the pictures and descriptions as a training refer-ence.

SUMMARY38 Ultimate Weight Loss Revealed


by Brad Callen


SUMMARYUltimate Weight Loss Revealed Summary

minutes at your target heart rate. You now know how to calculate tar-get heart rate so you will know if you are pushing yourself hard enough to maximize your weight loss efforts. You can actually purchase watch type devices that will calculate your target heart rate for you and will let you know when your body has reached its target heart rate. I would suggest getting one of those. Visit a local sporting goods store and they should be able to help you.

4. Perform weight training 3 days per week. Below you will find the weight training routine I recommend. I have created sample beginner and advanced routine. You should start with the beginner routine for the first 3 weeks if you have not lifted weights prior to this program. After 2 months of the following weight training program you should select different exercises from the exercis-es listed above and/or in the exer-cise guide which I have included as a bonus.

You now know the 3 most important factors for dramatically changing your body. It s̓ just a matter of car-rying those out and really pushing yourself. Below I have listed the ex-act steps you should perform with the knowledge I have given you in the 50 pages of text that you have just read.

The order of importance goes from:

1. Proper Dieting2. Aerobic Exercise3. Weight Training4. Supplementation

In order to maximize your results you must carry each of those steps out and remember their order of im-portance. Below is a quick rundown of what you will need to do to lose weight.

1. Select one item from each of the three categories of foods found in the dieting section (or select a pre-made meal from the recipe section below)

2. Eat 5 to 6 small meals daily

3. Perform an aerobic exercise 3 to 5 times per week. This is very impor-tant. You should perform 20 to 30

SUMMARYSUMMARYUltimate Weight Loss Revealed 39by Brad Callen


Beginner:

Monday (Chest and Triceps)

Chest – Bench Press – 2 setsWarm up: 15 repetitionsSet 1: 12 repetitionsSet 2: 10 repetitions

Incline Dumbbell Press – 2 setsSet 1: 12 repetitionsSet 2: 10 repetitions

Incline Dumbbell Flys – 2 setsSuper Set: 12 repetitionsSet 2: 10 repetitions

What is a Super Set?• A Super Set is the act of finishing one exercise, then going straight over to another exercise with no rest between sets. This is a very good way to fatigue your muscles even more which will lead to more gains.

• For example) above you would be performing 8 repetitions of incline dumbbell press on your 4th and final set. As soon as you finish this set you should go directly to incline dumbbell flys and do 12 repetitions. That is a super set.

Triceps – Lying Tricep Extensions – 2 setsWarm up: 15 repetitions Set 1: 15 repetitionsSet 2: 12 repetitions

Tricep Pushdowns – 3 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitions

Wednesday (Legs and Shoulders)

Quadriceps – Leg Press – 3 setsWarm up: 15 repetitionsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitions

Leg Curls – 2 setsSuper Set: 10 repetitionsSet 2: 10 repetitions

Hamstrings – Lying Hamstring Curls – 3 setsWarm up: 15 repetitionsSet 1: 10 repetitions

Set 2: 10 repetitionsSet 3: 8 repetitions

Lunges – 2 setsSet 1: 10 repetitionsSet 2: 10 repetitions

Shoulders – Dumbbell Shoulder Press – 2 setsWarm up: 15 repetitionsSet 1: 12 repetitionsSet 2: 10 repetitions

Dumbbell Side Raises – 2 setsSuper Set: 10 repetitionsSet 2: 10 repetitions

SUMMARY40 Ultimate Weight Loss Revealed


by Brad Callen


SUMMARYAdvanced:

Monday (Chest and Triceps)

Chest – Bench Press – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitionsSet 4: 8 repetitions

Incline Dumbbell Press – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitionsSet 4: 8 repetitions

Incline Dumbbell Flys – 2 sets

Super Set: 12 repetitionsSet 2: 10 repetitions

What is a Super Set?• A Super Set is the act of finishing one exercise, then going straight over to another exercise with no rest between sets. This is a very good way to fatigue your muscles even more which will lead to more gains.

• For example) above you would be performing 8 repetitions of incline dumbbell press on your 4th and final set. As soon as you finish this set you should go directly to incline dumbbell flys and do 12 repetitions. That is a super set.

Triceps – Lying Tricep Extensions – 4 sets

Set 1: 15 repetitionsSet 2: 12 repetitionsSet 3: 10 repetitionsSet 4: 8 repetitions

Tricep Pushdowns – 3 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitions

Wednesday (Legs and Shoulders)

Quadriceps – Leg Press – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitionsSet 4: 8 repetitions

Leg Curls – 2 sets

Super Set: 10 repetitionsSet 2: 10 repetitions

Hamstrings – Lying Hamstring Curls – 4 setsSet 1: 10 repetitionsSet 2: 10 repetitions

Set 3: 8 repetitionsSet 4: 6 repetitions

Lunges – 3 setsSet 1: 10 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitions

SUMMARYSUMMARYUltimate Weight Loss Revealed 41by Brad Callen


Shoulders – Dumbbell Shoulder Press – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 10 repetitionsSet 4: 10 repetitions

Dumbbell Side Raises – 2 setsSuper Set: 10 repetitionsSet 2: 10 repetitions

Friday (Back and Biceps)

Back – Dumbbell Rows – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitions

Set 4: 8 repetitions

Lateral Pulldowns – 4 setsSet 1: 12 repetitionsSet 2: 10 repetitionsSet 3: 8 repetitionsSet 4: 8 repetitions

Biceps – Incline Dumbbell Curls – 3 setsSet 1: 12 repetitionsSet 2: 12 repetitionsSet 3: 10 repetitions

Seated Dumbbell Curls – 3 setsSuper Set: 12 repetitionsSet 2: 12 repetitions

You should select different exercises every 4 weeks. The reason for this is because after this time frame your body adapts to the exercises, sets, and repetitions you are perform-ing. If this happens you will notice your gains begin to slow down and become complacent. For more ex-ercises I have provided a separate bonus included with this e-Book. The Ultimate Weight Loss Revealed Training guide has over 75 more ex-ercises for your convenience. Refer to that guide when you are tired of the exercises listed above.

5. Finally, you can also “supple-ment” your regular diet with some type of weight loss supplement. Take a look at the weight loss supplement I mentioned from www.a-weight-loss-diet-pill.com below.

6. Donʼt forget to utilize the giant list of authorized recipes Iʼve included below as well as the exercise guide at the very end of the e-Book.



by Brad Callen


RECIPESUltimate Weight Loss Revealed 43by Brad Callen


Recipes

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Oatmeal Banana Protein BlastP/C/F Ratio: 37/51/12

This is one of my staples. Despite my culinary ineptitude, I manage to make this delicious 660 calorie example of nutritious perfection several times per week. It has only 3 ingredients which I can manage to not only prepare, but keep on hand in the kitchen.

Ingredients1 Servings

• 1 Cup Cereal, oat, quick, w/iron, dry (Quaker Oats)

• 1 Banana, fresh, med, ea• 2 Scoops Drink, protein, whey,

Precision Protein, chocolate or vanilla, pwd, scoop

Preparation InstructionsCook the oatmeal as per the instruc-

tions on the can. Leave the salt out, you don t̓ need it. Cut up the banana and toss it in. Add a couple of scoops of protein powder of your favorite flavor and enjoy. Optionally you can sweeten it with Splenda or your favorite no-cal-orie sweetener. Note: Buy a big bowl!

Per Serving

Calories: 660Protein: 63 gramsTotal Carbs: 89 grams Sugar: 28 gramsFat: 9.1 grams

Fun Facts This is a big meal, it is full of complex carbs, qual-ity protein and just a little fat. Give yourself so time to eat it all! By getting rid of the Banana, you will increase the relative protein and reduce the sugar. During your low days you will probably have to do this.

Breakfast

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Egg White and Broccoli FritattaP/C/F Ratio: 70/13/17

Protein loaded breakfast or snack


• 6 ea egg whites, raw• 3 ea broccoli florets• .5 t olive oil• .25 t black pepper• pinch salt

Preparation InstructionsBlanch broccoli in boiling water and shock in ice water to retain color and stop the cooking process. chop into bite sized pieces. Beat egg whites with salt and pepper very well. Add the cooked broccoli. Heat a non-stick pan and add the oil. Add the egg/broccoli mix and stir while it begins to set up. When one side is set, flip and let the other side cook to desired doneness.

Per Serving

Calories: 132.Protein: 22.0 gramsTotal Carbs: 4.0 grams Sugar: 3.0 gramsFat: 2.5 grams

Fun Facts Great with salsa or hot sauce!

High Protein ShakeP/C/F Ratio: 60/29/11

This shake is high in protein and it will not break your bank. This is a simple “recipe” but illustrates well the con-cept of mixing two supplements to get the nutritional mix you are look-ing for.


• 1 meal replacement package• 2 scoop EAS Complete Whey• 4-5 ice cubes• 11 oz of cold water

Preparation Instructions1. Put the meal replacement package in the blender. 2. Add the 2 scoops of whey. 3. Add the 4-5 ice cubes to the blender. 4. Add 11 oz of cold water. 5. Blend for at least 1 minute.

Per Serving


Fun Facts I typically will have this shake every morning. By mixing

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Roasted Red Pepper and Mushroom Egg White OmeletP/C/F Ratio: 57/15/28

Easy egg white omelette - good source of protein, tastes great! You can im-prove protein by adding more egg whites. Cut fat by omitting the cheese.


• 4 mushrooms sliced• spray Pam• 1/4 red pepper, roasted• 4 egg whites• 2 tbsp water• .5 tsp Mrs. Dash Herb and

Garlic• 1 oz low fat cheddar cheese

(optional)

Preparation InstructionsMix egg whites, water and Mrs. Dash in bowl. Spray frying pan with Mrs. Dash and begin to sauté sliced mush-rooms. After they begin to brown, add egg whites and swirl around pan. Cover and let cook for a minute. Remove cover, add roasted red pep-pers and sprinkle with cheese (if us-ing). Cover and let cook additional couple of minutes. Check frequently. When no longer runny, flip one half over and serve. You can improve pro-tein by adding more egg whites.

Per Serving


Tasty OmeletP/C/F Ratio: 57/24/19

Egg white omelette with spinach & mushroom filling


• 6 egg whites• 15g parmesan cheese• .25 cup spinach (defrosted from

frozen)• .5 cup chopped mushrooms• 1/2 tomato

Preparation InstructionsSaute mushrooms in a non-stick pan then add everything else and cook it up! Serve on toast with low-fat cream cheese spread if you like.

Per Serving

Calories: 213Protein: 31.0 gramsTotal Carbs: 13.0 grams Sugar: 6.0 gramsFat: 4.5 grams

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Bagel w/ Salmon SpreadP/C/F Ratio: 47/39/14

Salmon Spread and a Bagel


• 16 oz. nonfat Cream Cheese• 3.0 Tbls. Lemon Juice• 1/4 c. Green Onion• 6 oz. Canned Pink Salmon• 1 Whole Wheat Bagel

Preparation Instructions1. Beat cream cheese, lemon juice, milk, green onions, 1/2 tsp. hickory smoke, and no seasoning with mixer until light and fluffy. Beat in salmon. Chill several hours for flavors to blend. Spread on toasted whole wheat bagels or bagel chips. 2. THE FOLLOWING CAN BE ADD-ED BUT ARE OPTIONAL 2 tbsp fresh chopped dill 1 fresh minced jalapeno pepper 1 tsp crushed red pepper flakes 1-1/2 tsp garlic herb seasoning 1 tsp blackened or cajun seasonings 1 tsp no-salt seasoning

Per Serving


Fun Facts A good P/C/F ratio, but you might want to half or quarter this mouthful!

Strawberry Banana ShakeP/C/F Ratio: 49/45/6

Having trouble getting enough po-tassium? This shake is jam packed full of it.


• 1 meal replacement package• 1/2 Banana Med• 5-6 ice cubes• 16 oz of COLD water

Preparation InstructionsPut ingredients into blender. Add 5-6 ice cubes. Add at least 16 oz of COLD water. Then blend for 1 minute.

Per Serving


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by Brad Callen


Breakfast LoafP/C/F Ratio: 45/49/4

Grab-n-Go Breakfast Loaf. Make the night before when you KNOW you are going to be pressed for time in the morning


• 1/3 c. Oats, bran, dry• 1/3 c. Milk, nonfat/skim,• 1/8 tsp. Baking Soda• 1 tsp. Flavor, vanilla,• 2 tsp. Sweetener, Splenda• 4 Egg Whites, raw• 1 scoop Protein, supplement, ea• 1/2 c. Applesauce, unswtnd

Preparation InstructionsMix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and it s̓ great on the go!

Per Serving


Fun Facts One thing to note about this recipe is that a quality protein supplement powder can and should be used as one of your basic ingredients when developing recipes.

Apple Pie ShakeP/C/F Ratio: 33/57/10

Protein and carb shake for those deep in the conditioning phase - drink your oatmeal and your protein on the way to work! This is also perfect right after lifting weights, for muscle recovery.


• 1.5 oz PrimoMax, Vanilla• .5 c applesauce, unsweetened• 1oz dry oats• 1.5 c light soymilk• cinnamon, nutmeg to taste

Preparation InstructionsThrow it all in the blender. Give it a good whirl.

Per Serving


Fun Facts Oatmeal is a wonderful fiber source as well as be-ing a low-glycemic carb.

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Lowfat Pumpkin CheesecakeP/C/F Ratio: 30/60/10

This cheesecake tastes great and has added protein.


Crust:• 1/3 cup butter• 1/3 cup Splenda granular• 1 1/2 Tbsp unflavored whey

protein powder• 3 Tbsp water• 1 1/2 cups flourBatter:• 3/4 cup Splenda granular• 3 Tbsp unflavored whey protein

powder• 2-8oz packages fat free cream

cheese• 1-16oz can pumpkin (plain)• 1 tsp cinnamon• 1 tsp cloves• 1 tsp ginger• 1 tsp nutmeg.

Preparation Instructions

Crust: Cream the butter and Splenda until fluffy. Add protein powder and water. Mix well. Add flour and mix well. Press dough into bottom and 2 inches up the sides of a 9” spring form pan. Bake at 350F for 5 minutes. Bat-ter: Mix together Splenda and whey protein powder. Add fat free cream cheese. Mix well. Add pumpkin and spices. Mix very well, scraping bowl with rubber spatula to ensure all cream cheese gets evenly mixed in. Pour batter into baked crust. Bake at 350F for 50 minutes or until firm. Allow to cool before removing from pan.

Per Serving

Calories: 120Protein: 9 gramsTotal Carbs: 18 grams Sugar: 3 gramsFat: 1 grams

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by Brad Callen


Egg White FrittataP/C/F Ratio: 32/50/18

An omelet-type dish using rice that gives a good source of energy, load-ed with veggies.


• 4 egg whites• 2 cups spinach, chopped (raw)• 1/2 cooked brown rice• 2 oz raw brown mushrooms• 1 teaspoon olive oil

Preparation InstructionsHeat the oil in a non stick pan. Add the rice and let it heat up good. Add the mushrooms and let cook a minute or two - then add the spinach. When the spinach is barely wilted, add the eggs. Mix it all together and spread it out in the pan, cook until the whites are white.

Per Serving


Fun Facts Sometimes the thought of having eggs without the yolks is too much for true egg lov-ers, but try them alone one time. Most people find the substitution re-ally easy on the pallet and can eas-ily make the switch. Olive oil is pretty much universally accepted as one of the nutritional good guys, but during fat burning you will probably have to substitute a fat free cooking spray for the olive oil in this recipe

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Eggs & PitaP/C/F Ratio: 29/64/7

Quick easy meal that can be eaten on the go.


• 4 egg whites• 2 whole wheat pita breads

Preparation InstructionsScramble egg whites in non stick pan. Toast the pitas. Put half the eggs on each pita and fold them over like ta-cos, get in car, drive to work, don t̓ spill coffee in lap <:-)>

Per Serving


Fun Facts Egg whites are an easy clean protein (average 4 grams of protein per egg white) that can be dressed up in all kinds of imaginative ways. Adding salsa adds little in the way of calories but greatly enhances flavor.

Breakfast Beef n EggsP/C/F Ratio: 25/27/48

Potato, Beef, and Egg Scramble.


• 4 oz. Beef, ground, extra lean, 9% fat

• 2 oz. Egg Substitute• Seasoning, taco• 4 oz. Potatoes, hash browns

Preparation InstructionsCook hash browns in an omelet pan coat-ed with cooking spray until browned. Stir in the egg substitute and ground sirloin. Cook until eggs are done. Top with a dol-lop of fat free sour cream. Add some salsa if you like to spice things up in the morning. The ground sirloin is usually leftovers from the previous nights taco salads

Per Serving


Fun Facts High in fat be-cause of the ground beef. Try substitut-ing 1% ground turkey and the fat will be reduced.

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by Brad Callen


High Fiber Oatmeal Low SugarP/C/F Ratio: 12/77/11

Hey this is great recipe for a high fi-ber oatmeal. It also contains a little protein and has very low sugar


• 2/3 Cup Fiber One Cereal• 1 ea REGULAR Oatmeal pack-

age

Preparation Instructions1. Empty oatmeal into a bowl. 2. Add 2/3 cup of water to the bowl. 3. Mi-crowave for 50 - 60 seconds. 4. Then add cereal to the bowl.

Per Serving


Fun Facts Studies show that a high-fiber meal not only helps satisfy your hunger, but also helps keep you fuller longer after eating. At about 18 grams of fiber per serv-ing this is about as high as you get.

Chocolate Banana MuffinsEasy to make, delicious source of carbs while still low in fat. Good for breakfast or snack on the go.


• 1 c whole wheat flour• 1 c all-purpose flour• 1 tsp baking soda• 1 tsp baking powder• 1/4 c cocoa• 3/4 c brown sugar• 1 egg• 1 c mashed banana• 3/4 c wheat bran• 1/2 c sweetened applesauce• 2 c low-fat buttermilk• 1 tsp vanilla extract

Preparation InstructionsBlend all together and put into 12 cupcake cups. Bake 350 for 10 - 15 minutes.

Per Serving


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Apple MunchieP/C/F Ratio: 3/92/5

Quick fast dessert for a sweet tooth.


• 1 cup applesauce, unsweetened• 1 graham cracker cinnamon to

taste

Preparation InstructionsHeat the applesauce and cinnamon in the micro. Take it out and crumble the graham cracker over the top.

Per Serving

Calories: 135Protein: 1 gramsTotal Carbs: 33 grams Sugar: 26 gramsFat: .8 grams

Egg and Rice ScrambleP/C/F Ratio: 25/68/5

Easy to make and cook. A good way to start the day, especially during fat burning.


• 1.5 cup Brown Rice• 1 cup Egg Beaters• 1 tsp Vanilla• Splenda to taste (I use about 2-3

tsp)

Preparation InstructionsMix all the above ingredients togeth-er in a small bowl. Spray frying pan with a small amount of Pam (I use butter flavor about 1 second spray). Cook just like you would scrambled eggs. Eat Hot. Yummy!

Per Serving


Fun Facts My Mom used to fix this for us when we had leftover rice from dinner the night before. I always felt like I was getting a special treat.

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by Brad Callen


Chocolate CheeriosP/C/F Ratio: 37/54/9

OK, who remembers mixing Nestlé̓ s chocolate in your cereal for break-fast as a kid? Well just substitute a scoop of chocolate protein powder and youʼve got a great breakfast that takes all of 30 seconds to fix.


• 2 cups Cheerios cereal• 1.5 cups skim milk• 1 scoop Precision Protein

Preparation InstructionsWhat instructions? Just throw it all into a big bowl, mix it up and chow down!

Per Serving


Chicken & Cheese BreakfastP/C/F Ratio: 42/50/8

“Big” breakfast that really satisfies


• 1 Multi vitamin/Mineral• 1/2 cup Green Bell Pepper• 1/4 Medium Onion• 2 slices whole wheat toast• 2 slices fat free cheese• 1/4 seasoned, broiled chicken

breast• 5 Egg whites

Preparation InstructionsSauté onion, bell pepper, and chick-en. Add egg whites and serve over toast and cheese.

Per Serving

Calories: 461Protein: 46 gramsTotal Carbs: 55 gramsSugar: 12 gramsFat: 3.7 grams

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Nutty Protein ShakeP/C/F Ratio: 30/50/15

This filling Protein Shake has every-thing you need to start the day out right or for a snack between meals.


• 8 fl-oz Milk, nonfat/skim• 1 ea Drink, protein, Max Whey,

scoop• 4 oz frozen banana• 1 Tbs Flaxseed, ground, ultra

omega

Preparation InstructionsPour milk, protein powder and flax seed into a blender and blend just to mix. Then add frozen banana chunks and blend until smooth.

Per Serving


Fun Facts I always keep ba-nanas in my freezer for shakes. The shakes are more like a milk shake when bananas are frozen. If you need to reduce the sugar you can add fewer bananas and add a few ice cubes. If you are on a low calorie day you can reduce the amount of flax.

Jeff’s Oatmeal BreakfastP/C/F Ratio: 13/67/20

Well rounded, delicious “old Fash-ioned” breakfast


• 1 Multi vitamin/ mineral• 1 cup oatmeal, Old Fashioned

oats• 2 slices turkey bacon• 2 slices whole wheat toast• 2 tablespoons sugar free maple

syrup

Preparation InstructionsUse the maple syrup to flavor/sweet-en the oatmeal

Per Serving


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by Brad Callen


Cottage CakesP/C/F Ratio: 35/54/11

These are a cottage cheese pancake that are very tasty and work in both conditioning and fat burning, de-pending on your ratios.


• 1 TBSP Wheat germ• 1 Cup Cottage cheese, low fat• .25 Cup Whole Wheat Flour• .5 Cup White Flour• 1 Tsp Baking Powder• 1 Tsp Splenda 1 Tsp Smart Bal-

ance Buttery Spread, melted• 4 Egg Whites• .25 Cup Skim Milk• 1 Tsp Cinnamon (or choice of

spice)

Preparation InstructionsCombine all ingredients in a food processor and mix until combined. Don t̓ over process. Spoon onto a hot griddle sprayed with cooking spray. Turn once.

Per Serving


Fun Facts You can make these the “real” way by using one

whole egg and 3 whites. The Wheat Germ can be increased to .25 cup if desired. The ratio of whole wheat to white can also be changed, but ex-pect a heavier pancake with more whole wheat. These are great with low sugar jam or syrup.

Super BagelP/C/F Ratio: 19/56/25

Super Quick! Super numbers Food on the Go!


• 1 Spartan Honey wheat Bagel• 1 Tbs of Krema all Natural Pea-

nut butter

Preparation InstructionsApply Peanut butter to bagel after toasting, put in mouth, chew, swal-low... just kidding

Per Serving


Fun Facts Krema Peanut butter has higher Mono and Poly fats vs. sat fats, also NO SODIUM

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French Toast (c High5)P/C/F Ratio: 34/54/12

This French Toast was created with High5 & Atkins Sugar Free Maple Syrup. High5 has a very low sugar content per scoop


• 8 slices of Whole Wheat Sugar Free bread (Nature s̓ Own) from Wal-Mart

• 2 Egg Whites, raw• 1 scoop High5 (protein powder)

in 8-12 oz of water• 1 cup of Atkins Sugar Free syrup

w/Splenda (1/4 cup per 2-slice serving of French toast)

• 1 tsp Imitation Vanilla Extract, (without Alcohol)

Preparation InstructionsSpray skillet with Pam. Mix (Egg Whites, High 5 mixture, and Imitation Vanilla Ex-tract) in a bowl. Dip slices of Sugar Free Whole Wheat bread in the egg white and High5 mixture until well-coated. Cook on medium heat until done. Serve on plate (2 slices/serving) with 1/4 cup Atkins Sugar Free Syrup/serving. Add other toppings/seasonings as desired..

Per Serving


No Bake OatmealP/C/F Ratio: 31/50/19

Tastes just like a No bake cookie! Nu-tritionally Super Charged!


• 1 cup quick oats• 1 tsp Krema all natural peanut

butter• 1 extreme choc. MetRx Pack• 1 tsp Splenda• 5 oz of 2% milk• Water for cooking the oats

Preparation InstructionsCook oats to your liking.(add a little more water to absorb the protein powder. Add the other ingredients saving the milk for last to get the de-sired thickness.

Per Serving


Fun Facts MetRx was ex-tra and laying around the house.... Other chocolate powders will work as well as you like the taste... Super filling...

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by Brad Callen


Grape Cheesy Oatmeal with toastP/C/F Ratio: 24/59/17

A sweet way to start the day.


• 1/2 c rolled oats (dry)• 1/2 c nonfat cottage cheese• 1 tbs Smucker s̓ Low Sugar

grape jelly• 2 pieces wheat bread• 2 tsp Brummel & Brown yogurt

spread

Preparation InstructionsPut oats in bowl with 1 cup water, mi-crowave for 2 minutes, add cottage cheese & jelly. Make toast & spread with yogurt spread (tastes just like butter)

Per Serving


Protein PuddingP/C/F Ratio: 45/37/18


• 1 meal replacement package, chocolate/vanilla/strawberry/whatever you like

• 1-1.5 cup vanilla soy milk• 4-5 ice cubes

Preparation InstructionsPut about half the desired milk in a blend-er, put in 3 ice cubes and blend for 30 seconds on low. When you get a nice whirlpool with the blender (the secret to making meal replacement shakes), slow-ly put the meal replacement powder in, letting it stir. if the mixture gets too thick, add a little milk or water if you run out of milk. the extra fat in the soy milk will thick-en up the mixture a great deal. When you v̓e blended the whole thing (adding water or ice cubes to desired thickness), scoop into a bowl and leave in the fridge or freezer. Eat no later than 3 hours be-fore bed though, as most meal replace-ments have a high glycemic index and a good amount of carbs.

Per Serving


Fun Facts Hooray for soy!

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Modified Protein PancakesP/C/F Ratio: 46/43/11

My favorite recipe for protein pan-cakes, with topping.


• .5 cup fat free cottage cheese• 1 cup egg whites (I use Pipette s̓

All-Whites...no mess and no yolk waste)

• 1 cup Quaker Oats, traditional [optional]

• .5 scoop (2 tablespoons) protein powder, chocolate/vanilla top-ping

• 2 tablespoons fat free cream cheese

• 1 tablespoon sugar-free apricot preserves, smuckers

Preparation InstructionsThrow the cottage cheese, oats, powder, and egg whites in a blender and blend. Cook in a pan 6-8 minutes or until slightly crisp. Mix the fat free cream cheese and preserves in a separate cup. Spread over the pancake when the pancake is done, or leave the mixture on the side and dip.

Per Serving


Fun Facts I love grabbing into the pancake with my hands and eating it like a Mexican tortilla break-fast.

High Energy PancakesP/C/F Ratio: 31/57/12

A quick delicious Breakfast or snack


• 4 egg whites• 2/3 cup dry oatmeal• 1/4 med apple finely chopped

Preparation InstructionsMix all ingredients together in a bowl-Let sit for 2-3 minutes to allow oatmeal to absorb liquid. Cook over med-high heat in non-stick frying pan flipping once.

Per Serving


Fun Facts You could also add some cinnamon, nutmeg, allspice or anything spice you like.

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by Brad Callen


Hi-Pro Vanilla OatmealP/C/F Ratio: 32/57/11

A great muscle building breakfast! Half the recipe for fat cutting - Tastes great!


• 1 Cup Old-fashion Oatmeal• 1/4 Cup Carbo Powder (Malto-

dextrin)• 1 1/2 scoop(42.6 g) 100%

Whey Protein, vanilla(Optimum Nutrition)

• 1/2 tbs. Cinnamon• 1/8 tsp. No Salt or Nu-

Salt(Potassium Chloride)• 1 packet Stevia Extract• 1 tsp. Butter Buds Sprinkles

Preparation InstructionsMix all ingredients together in a bowl. Add 1 3/4 cup water, and mix well. Microwave on high 3 minutes. Sprinkle cinnamon on top. Add 1/8 cup walnuts if you need more fat.

Per Serving


Fun Facts This is a real ener-gy breakfast during muscle building or

fat cutting! It tastes so good with a cup of coffee that you never get tired of it!

Eggs on a BagelP/C/F Ratio: 19/76/5

Easy to make, and take on the road, or eat at home


• 1 Large Plain Bagel (4 1/2 diam-eter)

• 6 tablespoons of raw egg whites (I buy the liquid egg whites, but you can use real ones if you prefer)

Preparation InstructionsScramble/fry egg whites in a non-stick pan. If eating at home, divide in half and put each portion on a 1/2 bagel. If taking this on the go, make a sandwich out of it. Season with black pepper if desired.

Per Serving


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Multigrain Fool Yourself CookiesP/C/F Ratio: 23/53/24

Breakfast to-go or snack


• 1 medium banana• 2 TBSP no salt natural peanut

butter• 2 packets no sugar added hot

cocoa mix• 1 scoop (30 G) chocolate whey

protein powder• 2/3 cup dry Quaker multigrain

cereal (oatmeal type)

Preparation InstructionsMix ingredients in order listed. Drop by spoonfuls on baking sheet sprayed lightly with cooking spray. Bake 8-9 min-utes at 350. Do not over bake. Makes 12 cookies. One serving = 4 cookies.

Per Serving


Delicious Zero Fat Salsa EggsP/C/F Ratio: 64/36/0

Delicious scrambled egg whites with picante mild salsa.


• 3 ea Butter, spray• 4 ea Egg Whites, raw• 4 T Salsa, picante sauce• .5 t Salt, table• .5 t Pepper, black

Preparation InstructionsSpray omelet pan or skillet 3x, then sauté the separated egg whites (dis-card yokes). While cooking, add salt and pepper. When nearly done, add salsa. Serve and enjoy!

Per Serving


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by Brad Callen


Egg White, Oatmeal, Wheat LoafP/C/F Ratio: 36/55/9

Great for FB, easy to make, yummy to eat, baked egg whites, oatmeal and wheat cereal


• 1 Cup liquid egg whites (or use from eggs)

• 1 Cup old fashioned oats or quick oats

• 1 Cup hot wheat cereal

Preparation InstructionsBeat eggs with a small amount of cream of tartar to make them stiff. Sprinkle in seasonings to taste (cinna-mon, splenda, whatever your prefer-ence). Add oats and wheat and keep mixing. Pre-heat oven to 375. Pour mixture into bread loaf pan, (lightly sprayed with PAM). Bake for 20 min-utes.

Per Serving


Grandma’s OatsP/C/F Ratio: 16/73/11

No heating needed! Throw every-thing together and eat.


• .5 Cup Old fashioned Quaker Oats

• 2 Tbs Smucker s̓ Sugar Free Preserves

• .5 C Nonfat, Skim, Milk• 1 Tsp Splenda (or to taste)

Preparation InstructionsPut everything in a bowl stir and en-joy! (Note: Don t̓ Cook the oatmeal)

Per Serving


Fun Facts My grandmoth-er made this as a quick breakfast. I double the recipe by adding .5 Cup Oats and .5 Cup Water to keep the sugar down.

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by Brad Callen


Quick ChocolateCereal – ConditioningP/C/F Ratio: 18/62/20

Like chocolate cereal? Like oatmeal chocolate chip cookies? Hate sugar?


• 1 cup Chocolate “Soy Slender”• 1 cup raw rolled oats

Preparation InstructionsPut oats in bowl, pour Soy Slender (by West soy) over it - chew slowly and enjoy :)

Per Serving


Fun Facts Soy Slender uses Splenda and is not over-sweetened!

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by Brad Callen


Minestrone SoupP/C/F Ratio: 26/58/16

A thick, hearty soup with three kinds of beans. Hearty soups like this one are great to take to the office. I think they are usually better the next day anyway!


• 16 oz lean ground beef (9% fat)• 15 oz can green beans drained• 1 1/2 medium onions• Coarsely chopped several cloves

of garlic• Chopped 15 oz can kidney

beans not drained 1• 5 oz can garbanzo beans

drained• 14.5 oz can chopped stewed

tomatoes Italian style• 15 oz can tomato sauce• 4 1/2 cups cooked macaroni

noodles• 2-3 cups water or broth accord-

ing to taste• 1 Tbs Italian Seasoning• 2 Tsp Ground Black Pepper


In a large stockpot with a small amount of water in the bottom, sauté onion and garlic until soft. Add ground beef and cook until evenly browned. Add beans, stewed tomatoes, tomato sauce, macaroni, and water or broth. Using two cans of water makes for a hearty texture. If you like more liquid, feel free to add more.

Per Serving


Fun Facts This is a very versatile recipe - you can add other vegetables such as peas or use other kinds of canned beans. Another op-tion is to use ground turkey. It is quick and easy to make as well.

Lunch

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Squash Tomato SoupP/C/F Ratio: 64/28/8

This soup is great with or without meat. I make mine with turkey but you can add chicken breast too. It can also be pureed after cooking (and before adding the meat) for a thick and hearty texture.


• 4 c. Summer Squash (washed & sliced)

• 1 c. Chopped onion• 1 can (14.5 oz.) Diced Tomato

(no salt added)• 1 can (4 oz.) Chopped Green

Chilies (drained)• 20 oz. Ground Turkey Breast• 1/2 tsp. Ground Black Pepper• Mrs. Dash (to taste)• 2 c. Chicken Broth (fat free, low

sodium)• 2 tbs. Rice Wine Vinegar• 1 Lrg. Bay Leaf


Brown ground turkey in a non-stick skillet & set aside. Place squash in a large pot & add enough water to cover squash. Add chopped onion, tomatoes, chilies, broth, vinegar and seasonings (do NOT crush bay leaf - it will add flavor to soup but will not soften while cooking). Bring ingre-dients to a soft boil, then reduce to medium heat, cover and simmer until squash is very soft. Remove bay leaf, add browned turkey & cook an ad-ditional 10 minutes.

Per Serving


Fun Facts If you r̓e try-ing to keep sugar very low during fat burning, your carb choices may not include squash but “off season,” during conditioning or on “relaxed” eating days, this is a great flavorful & satisfying soup to enjoy!

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by Brad Callen


Tuna Pasta TossP/C/F Ratio: 40/53/7

This recipe is SO easy! Anyone who can boil water & use a can opener can make this!


• 2 c. Cooked Whole Wheat Rotini Pasta (drained)

• 1 can (6 oz.) Light Tuna in water (low sodium, drained)

• 2 tsp. Grated Parmesan Cheese• 2 tbs. Fat Free Italian Dressing• 1 tbs. Fat Free Mayonnaise Dash

Ground Black Pepper (to taste)

Preparation InstructionsCook pasta according to package directions, drain & place in medium bowl. While pasta is cooking, in a small bowl, mix tuna, cheese, salad dressing, mayo and pepper. After draining and while pasta is still warm, toss in tuna mixture. Serve alone or over a bed of lettuce. (Don t̓ forget to add the lettuce to your menu!)

Per Serving


Fun Facts Watch the sodium when choosing a salad dressing. Some have quite a lot (one to try is Hidden Val-ley s̓ FF Italian). You can experiment by adding other herbs like oregano or basil to make interesting variations! Or if you pre-fer, use another pasta like penne or shells.

Sweet Black Eyed TunaP/C/F Ratio: 54/40/6

This recipe is high in protein and taste. It may seem a litte out there, but I am sure you will like it.


• 4 oz light tuna (drained)• 3/4 cup sweet corn• 3/4 cup black eye peas

Preparation Instructions1. Mix the corn and peas into a bowl. 2. Microwave the bowl for 1min 30sec. 3. Mix in the tuna (Drained) into the bowl.

Per Serving


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Chicken & Apple SaladP/C/F Ratio: 38/43/19

Good Tasting Fruit and Chicken Sal-ad. For Lunch or Dinner!


• 2 cups chicken breast, chopped• 2 medium apples, chopped• 4 T mayonnaise, imitation• 2 T Apple Cider Vinegar• 2 T Prepared Mustard• 1 packet equal? sweetener• 2 T lemon juice• 2 T finely chopped fresh parsley• 1 cup chopped celery

Preparation InstructionsCook chicken, mix remaining ingredi-ents

Per Serving


Way Quick Chili !Healthy fast food. This one is real quick and easy.


• .75c black beans, canned (no salt)

• .75c frozen yellow corn• .25c salsa (Pace)

Preparation InstructionsMix together, heat in the micro.

Per Serving


Fun Facts Beans are a great protein and carb source - are also won-derful for fiber.

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by Brad Callen


Pasta and Bean SoupP/C/F Ratio: 17/79/04

Minestrone type soup, lots of veg-gies, loads of carbs and calories


• 2 ea med onions, diced• 5 ea celery stalks, diced• 3 ea carrots, diced• 28 oz can whole peeled toma-

toes, diced• 2 qt water• 1 T sea salt• 8 oz green cabbage, diced• 4 oz zucchini, diced• 15.5 oz can garbanzo beans

(Goya)• 15.5 oz can pink beans (Goya)• 3 cups, dry pasta shells

Preparation InstructionsCombine celery, carrots, onions, toma-toes, and water and bring to a simmer. Cook until the veg is tender. Add the drained and rinsed beans and the cab-bage and zucchini. Cook until the zuc-chini is tender. Add the cooked pasta.

Per Serving


Chicken WrapP/C/F Ratio: 60/25/15

Tasty Chicken wrap sandwich


• 1 tsp fat free Italian salad dress-ing

• 1 Broiled seasoned Chicken breast

• 1 piece romaine lettuce• 1 tortilla• 1 slice fat free cheese• 1/4 cucumber

Preparation InstructionsPlace everything in the tortilla and “Wrap”

Per Serving


Fun Facts Tortillas can vary in fat content so read the labels in the store.

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Tuna CakesP/C/F Ratio: 66/14/20

Kind of like a “faux” crab cake. Great for lunch or dinner. Can be prepared ahead too.


• 5 oz Tuna, white, canned in wa-ter, drained

• 1 oz potato, from mashed or baked (plain)

• 1 Tsp Mustard• Paprika (Reserve until the end)• Ground Black Pepper

Preparation InstructionsCombine all ingredients (except Paprika)in a food processor and mix until well com-bined and mixture comes together. Adjust potato quantity to help bind the mixture. Form into 2 patties and place in a baking dish sprayed with cooking spray. Sprinkle Paprika over each for color. Spray patties as well. Broil until nicely browned.

Per Serving


Fun Facts You can flavor these with any seasonings you happen to like. I have used at different times, Cajun spice mix, Thyme, different mus-tards, etc. I eat these a lot and get them to work in fat burning quite nicely.

Ginger and Beef Stir-fryP/C/F Ratio: 19/50/31

Quick and easy!


• 8 oz. ginger root fresh, sliced thin.

• 3 tbs. peanut oil• 4 ea. garlic cloves, raw, sliced

thin• 2 TBS. fish sauce• 2 tsp. sugar• 10 oz. beef sirloin strip steak,

lean, sliced very thin on the bias• 4 cups white long grain rice,

cooked

Preparation InstructionsHeat oil in fry pan until very hot. Add ginger and garlic and cook for min-ute. Be careful not to burn! Add beef and sauté for 2 min. until cooked. Keep the pan moving so the items don t̓ burn. Add fish sauce and sugar and toss to coat. Serve over rice.

Per Serving


Fun Facts It doesn t̓ get much easier than this!

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by Brad Callen


Crock Pot Navy Bean SoupP/C/F Ratio: 25/66/9

Super-easy crock pot recipe for those of you, like me, with little time to cook. Freezes well.


• 1 lb. dried navy beans, rinsed & drained.

• 6 c. chicken broth or vegetable broth.

• 1 onion, chopped.• 1 stalk celery, chopped.• 2 cloves garlic, pressed.• 1/2 bay leaf.• 1 can diced tomatoes, with juice.• Salt & Pepper to taste.


Best to soak the beans overnight ahead of time. In a crock pot, combine the 1st 6 ingredients. Cook on high for 1 hour, turn it down to low & cook for 8-10 hours. When beans are tender, add tomatoes and salt/pepper to taste. Serving suggestions: with a big green salad and whole grain rolls. Can substitute low sodium broth.

Per Serving


Fun Facts Fiber = 14 grams. 587 mg sodium as listed.

Chicken Pita SandwichP/C/F Ratio: 28/40/32

An old Oprah favorite.


• 1 lb chicken breast• 5 tbs lemon juice• 3 tbs low sodium soy sauce• 1 tsp oregano• 1 tbs basil• 5 whole wheat pitas• 1 chopped tomato (medium)

• 2 cup chopped lettuce• 5 tbs Light Done Right Ranch dressing

Preparation InstructionsMix lemon juice, sauce and spices. Mari-nate chicken breasts for at least 15 minutes. Grill or stir fry chicken until done. Stuff pitas with chicken, lettuce & tomato. Top with Light Done Right Ranch Dressing.

Per Serving


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Spicy Oriental Chicken Noodle SaladP/C/F Ratio: 34/51/15

Here is an easy to make easy to di-vide and portable meal! This one is hot and spicy to wake up those taste buds. This recipe is also very easy to customize to your stats if you need more protein or carbs. Enjoy! P.S. Omit the chicken and you have a great side dish.


• 1 Tbs of Honey• 1/4 Cup Green Onion Chopped• 1/4 cup Cilantro Chopped• 1 Tb. Sesame oil

• 2 TB. Chopped peanuts(with or w/o salt)

• 5 Cups cooked cold spaghetti• 1 Tb. toasted sesame seeds• 18 oz. of Grilled Chicken Breast

or tenderloins.• 2 Tb low sodium Soy Sauce

Preparation InstructionsIn a Medium bowl add all ingredients except chicken and mix and chill. When ready to serve divide salad into 6 portions and add cooked chick-en (3oz each) on top and serve.

Per Serving


Italian Chicken SandwichP/C/F Ratio: 56/26/18

Great / Hearty Sandwich


• 1 Seasoned, broiled chicken breast

• 2 slices whole wheat bread• 2 pieces of Romaine lettuce• 1 slice Fat Free cheese• 1 tsp Italian Salad dressing

Preparation InstructionsTop all ingredients with the Italian salad dressing.

Per Serving


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by Brad Callen


Easy... Tuna BagelP/C/F Ratio: 37/51/12

Great for any meal on the go! Excel-lent Ratios! Low sugar... Get those bonus Pts.!


• 1 can light tuna in water drained.

• 1 tbs of light mayo.• 2 Spartan brand honey wheat

bagels(JUMBO)

Preparation InstructionsStep 1: Mix tuna and mayo together. Step 2: Spread evenly on 2 jumbo bagels Step 3: Eat one now, eat one later

Per Serving


Fun Facts Spartan brand bagels.Higher protein and lower fat and sodium than most. Who would have thought? You can also use canned white chicken.

Quick Tuna Salad For ConditioningP/C/F Ratio: 28/66/6

Hey, it s̓ quick, its easy, and its great for conditioning!


• 2 cups Pasta, macaroni noodles, semolina, elbow, dry

• 211 grams Peas, early/sweet, 50% less salt, cnd (1/2 can)

• 5 tbsp Kraft Fat Free Mayon-naise

• 6 oz (1 can) Tuna Fish, in water, chunk light, cnd

Preparation InstructionsEach comes out to be about 200 g cooked Boil macaroni (1/2 normal box), mix it all up.

Per Serving


Fun Facts Make this better by using frozen peas.

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Southwest Pasta SaladP/C/F Ratio: 12/63/25

Popular at parties. Make a double batch. Quick & Easy.


• 8 oz. rotini pasta noodles• .13 c. canola oil• .25 c. lime juice, fresh• 2 T. chili powder• 2 t. ground cumin• .5 t. salt• 2 cloves garlic, crushed• 1.5 c. whole kernel corn• 15 oz. can black beans, low

sodium• .5 c. green bell peppers

chopped• .5 c. red bell peppers chopped• .5 c. fresh cilantro• 1 roma tomato sliced


Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In a large bowl combine oil, lime juice, chili powder, cumin, salt and garlic. Stir in pasta and set aside to cool to room temperature, stirring occasionally. Stir in corn, beans, green pepper, red pepper and 1/2 of the cilantro leaves. Spoon onto a platter and garnish with tomatoes and remaining cilantro. Serve chilled or at room temperature.

Per Serving

Calories: 19.5Protein: .6 gramsTotal Carbs: 3.25 grams Sugar: .5 gramsFat: .6 grams

Fun Facts Can substitute cooking spray for canola oil for low-er fat version. Use whole wheat pasta when available.

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by Brad Callen


Quick Chicken Salad For ConditioningP/C/F Ratio: 31/62/7

No time to cook? This can help you make numbers in conditioning


• 2 cups Pasta, macaroni noodles, semolina, elbow, dry

• 211 grams Peas, early/sweet, 50% less salt, cnd (1/2 can)

• 3 tbsp Kraft fat free mayo• 224 grams valley fresh chicken

breast canned


Boil macaroni (1/2 normal box), mix it all up. Make with the tuna salad to use a whole box of macaroni and a whole can of peas. Make this even healthier with home cooked chicken and frozen peas, but I use this when time is crunched.

Per Serving


Fun Facts Some sodium in it, but for conditioning, you can make all your numbers easily. Helped me fill in the blanks when I started

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Chicken--Tandoori, BakedP/C/F Ratio: 67/12/21

If you are looking for an almost no-fat-added way to prepare a delicious chicken dish. Then look no further than India! You donʼt need a special tandoori oven either.


• 1 cup fat free yogurt• 1 small onion, coarsely chopped• 4 garlic cloves• 1 1/2 piece ginger root, peeled

and coarsely chopped• 2 tsp. ground coriander• 1 tsp. ground cumin• 1/2 tsp. ground turmeric• 1/4 tsp. ground cinnamon• 1/4 tsp. ground clove• 1/4 tsp. ground mace• 1/4 tsp. grated nutmeg• 1 Tbsp. canola oil• Juice of 1/2 lemon (2 to 3 Tbsp.)• 2 whole chicken breasts, split

and skinned

Preparation Instructions1. Preheat oven to 375 degrees. In blender or food processor, combine yogurt, onion, garlic and ginger, and mix. Add coriander, cumin, turmeric,

cinnamon, cloves, mace, nutmeg, oil and lemon juice; blend.2. Cut 2 slits in each piece of chicken, slashing it along the grain to make slit 2 to 3 inches long and almost but not completely into bone. Place chicken in plastic bag or a glass, stainless steel or plastic container large enough to hold the pieces in one layer. Pour yogurt mixture over the chicken and rub to be sure it coats the meat on all sides. Marinate chicken in refrigera-tor one hour to overnight.3. Arrange chicken in one layer in shallow baking dish. Bake until juices run clear when breast is pierced with knife at its thickest point and no pink shows in center, 35 to 45 minutes, de-pending on the size of breasts. Serve, accompanied by cooked basmati rice and a green salad.Options: Let the chicken cool and use to make an Indian chicken salad, with green peas, mango, scallions and cooked rice in a yogurt dressing with chutney.

Per Serving


Dinner

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by Brad Callen


Turkey Breast TenderloinP/C/F Ratio: 54/28/18

Turkey Breast is as little as 1% fat, by spicing it up with herbs and spices and using a butter substitute spray and baking, you maintain the low fat properties of turkey and get a terrific source of protein.


• Turkey Breast Tenderloin• 99% FF Turkey Breast Tenderloin

( Prepackaged Honey Suckle White @ Safeway )

• Dried Parsley• Dried Rosemary• Chopped Garlic ( in jar )• Chopped Onion• I Canʼt Believe it s̓ Not Butter

spray• Baby Spinach Leaves ( optional )

Preparation InstructionsThoroughly clean Tenderloin and re-move any remaining fat. Carefully fillet turkey breast with a sharp knife but do not cut completely through, just enough to fold it open. Spray both interior surfaces of breast with ʻI can t̓ Believe it s̓ Not Butterʼ spray

until completely coated, season with Parsley, Rosemary, Chopped Onion (1 Tbs), Chopped Garlic (1 tsp) and fresh baby Spinach leaves (5-6). Close Turkey breast and lightly spray top with butter spray and use season-ings (Rosemary, Parsley and Onion) sparingly on top as well. Bake cov-ered @ 350 degrees for 20 - 35 min-utes and then uncover and bake for an additional 10 minutes to slightly brown.

Per Serving


Fun Facts Early explorers to the New World quickly acquired a taste for turkey and took birds back to Europe. By the 1500s, turkeys were being raised domestically in Italy, France and England. When the Pilgrims and other settlers arrived in America, they were already familiar with raising and eating turkey and naturally included it as part of their Thanksgiving feast.

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Spinach and Cheese PieP/C/F Ratio: 41/36/23

Filo pastry filled with spinach, ricotta and cottage cheese with herbs and spices.


• 500g spinach, cooked from frozen

• 2 tsp ground nutmeg• 1 tsp black pepper• 3 tbs parsley, chopped• 1 tbs thyme, chopped• 2 egg whites• 1/2c skim milk• 150g phyllo (filo) pastry• 375g skim ricotta cheese• 500g skim cottage cheese

Preparation InstructionsSqueeze excess moisture out of spin-ach. Mix all ingredients except milk and pastry in a bowl. Brush a casserole dish lightly with oil then line with 4 sheets of filo, 2 each way to cover both sides of the dish, leaving the excess hanging over the edge of the dish. Brush pastry with skim milk to make it hold. Spoon 1/3 filling into casserole dish, cover with 4 sheets of folded filo. Repeat until filling is gone. Fold the ends of the pas-try linig the dish back over the top, and seal it with another sheet of pastry on top. Brush with skim milk. Bake at 375 degrees for 30 mins. Make sure it is set in the middle.

Per Serving

Calories: 267.0Protein: 29.0 gramsTotal Carbs: 25.0 grams Sugar: 5.0 gramsFat: 29.0 grams

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by Brad Callen


Greek ChickenP/C/F Ratio: 82/0/18

Grilled chicken breasts marinated in Greek seasoning. This is also excel-lent using pork and can be done on skewers.


• 3 tbsp Clubhouse Greek Season-ing

• 1 tbsp olive oil• 5 tbsp water• 6 chicken breasts (either whole

or cut into cubes)

Preparation InstructionsMix the marinate ingredients and toss the chicken in them. Let sit for 1 hour or overnight (the longer, the better). For full breasts, grill in broiler 7 - 8 minutes per side (or using Foreman grill for 8 minutes). If using skewers, soak bamboo skewers for 1/2 hour before threading and grill for 6 min-utes a side (6 minutes total on a Fore-man Grill).

Per Serving


Chicken CroquettesP/C/F Ratio: 39/39/22

Potato and Chicken croquettes, a good family meal.


• 800g mashed potato• 500g (1.1 lbs) minced chicken

breast• 2 egg whites• 1/4 cup chopped coriander or

other herbs• 2 tbsp chopped parsley• 1/2 cup skim milk• 15g parmesan cheese, grated• 2 tbsp olive oil• pepper

Preparation InstructionsMix potato, chicken, egg whites, herbs, cheese, milk, pepper in a bowl Form into palm-sized balls and roll in flour, flatten to 3/4 inch thick patties. Cook in oil in a hot pan, turning once.

Per Serving


Fun Facts These keep well as leftovers, if cooked and refrigerated.

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Sheppard’s PieP/C/F Ratio: 29/57/14

Good recipe for Conditioning. Make sure the ground beef you use is extra lean!


• 4 oz Mushrooms, white, raw MUC

• 1 ea Onions, med, raw FDA• 2 ea Garlic, cloves, raw, ea• 3 c Corn, niblets, plain, frozen• 4 c Potatoes, mashed• 1/4 c Milk, nonfat/skim• 1 pound Beef, chuck, ground,

extra lean, raw

Preparation InstructionsBrown ground beef and add onions, mushrooms and garlic. Boil potatoes and mash with milk until smooth. In oven proof dish, layer meat mixture, corn and potatoes. Cover and bake at 350 for 30 minutes. Remove lid for last five minutes or so to brown top. Add any of your favorite spices to this recipe to make it your own.

Per Serving


Fun Facts Early pies (around

the time of Henry VIII) were predominant-ly made with meat. Some early examples were shepherd s̓ pie, cottage pie, and pot pies. It wasn̓ t until much later that some-body got the idea to make a fruit pie

Chicken & Black Bean TacoP/C/F Ratio: 30/61/9

Chicken Tacos


• 1 can black beans• 1 can corn• 1 package taco seasoning• 1 chicken breast• 1 whole wheat tortilla

Preparation InstructionsWhile grilling the chicken combine black beans corn and seasoning in a sauté pan. Cook until thickened. Cut the cooked chicken into bite sized pieces and add to pan. Cook for a few minutes to meld flavors. To serve use tortillas or serve on lettuce or even baked tortilla chips. (Add low fat sour cream or cheese if desired)

Per Serving


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by Brad Callen


Chicken and Pea SaladP/C/F Ratio: 46/44/10

Yet another Chicken Salad in Pita


• 2 each chicken breast half with-out skin

• 1 cup peas, frozen• 1 tablespoon mayonnaise, imita-

tion• 1 dash red wine vinegar• 1/4 cup mushroom pieces• 2 each whole wheat pita bread

Preparation InstructionsMicrowave authorized portion of chicken and green peas (al dente). Chop chicken into small pieces and throw into a bowl. Add peas and chopped onions. Add 3 shakes of vinegar and mix. Add 1/4 Table-spoon fat free mayo and mix. Serve in one whole wheat pita and top with alfalfa sprouts.

Per Serving


Richie’s Lowfat ChiliP/C/F Ratio: 30/44/26

Lowfat alternative to regular chili recipes.


• 1 lb ground chuck• 1 3/4 cups kidney beans, dry• 1 cup chopped onion• 2 tsp minced garlic 2 cups no

salt added tomato sauce• 2 cups water• 1 tbsp Splenda sugar substitute• 2 tsp Worcestershire sauce• 1 tbsp ground cumin seeds• 3 tbsp chili powder

Preparation InstructionsPrepare kidney beans according to package directions. In a big skillet, combine the beef, onions and gar-lic. Cook until the beef is completely browned, breaking it up with a fork as it cooks. Drain off any excess fat. In a crock pot, add the chili powder, cumin, Worcestershire, splenda, to-mato sauce, and 2 cups water. Add the meat, onions, garlic and beans.

Per Serving


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Fun Facts Each serving is 1 cup. Additional nutritional info per serving: Fiber 5g Chol 42mg Sodium 120mg Sat Fat 4g Vit A 18% RDA Vit C 10% RDA Calcium 0% RDA Iron 35% RDA

Not fried Chicken Fried RiceP/C/F Ratio: 23/59/18

A big, hearty meal


• 1 c cooked white rice• 1 oz carrots, sliced thin• 1 oz celery sliced thin• .25 oz fresh ginger, minced• 1 ea garlic cloves, minced• 3 oz chicken breast (raw weight)

skinless boneless,cooked and shredded or diced

• 1 oz green onion chopped• 1 T cilantro raw• 3 T water• 1 t low sodium soy sauce

Preparation InstructionsThe rice must be cooked and cooled completely, preferably overnight in the fridge. This will allow it to dry out sufficiently to give it the proper texture for fried rice. In a non-stick pan add the water and the ginger and garlic. “sauté” them for a minute and add the carrots and celery. Cook for a minute then add the cooked chicken and the cooked rice (that has been broken up well). Toss to heat ev-erything through. Add the scallions, cilantro and soy sauce.

Per Serving


Fun Facts Add hot chilies if desired. Or substitute pork or shrimp for the chicken.

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by Brad Callen


Asian Noodle Soup w/ Tofu and MushroomsP/C/F Ratio: 21/71/08

A light, clean vegetarian soup (can be made with chicken, pork or sea-food to boost protein ratio).


• 1 oz rice stick noodles, dry• .25 oz ginger sliced into “coins”• 1 ea garlic cloves, peeled and

cracked• 2 oz bok choy or Chinese cab-

bage• 1.5 oz carrot, sliced thin• 2 T soy sauce• 6 ea dried shiitake mushrooms• 4 oz extra firm silken tofu diced• 2 tsp chopped scallions 1 qt

water


Soak the rice noodles in warm tap water until they are soft. Rinse well with cold water, drain and reserve. In a pot, put the water, the dry mush-rooms and the garlic. Bring to a sim-mer, and cook till the mushrooms are tender, about 20 minutes. Remove the mushrooms. Let them cool enough to handle and slice them. Set aside. Add the ginger coins to the pot and continue cooking the broth for about 15 minutes. If the ginger cooks much longer than this it will get a little bitter. Strain out the ginger and garlic. Add to the pot the remaining ingredients, except the noodles. When everything is cooked to desired doneness, add the noodles.

Per Serving


Fun Facts Can replace with your favorite noodles or pro-tein.

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Chicken and Pea SaladP/C/F Ratio: 46/44/10

Yet another Chicken Salad in Pita


• 2 each chicken breast half with-out skin

• 1 cup peas, frozen• 1 tablespoon mayonnaise, imita-

tion• 1 dash red wine vinegar• 1/4 cup mushroom pieces• 2 each whole wheat pita bread

Preparation InstructionsMicrowave authorized portion of chicken and green peas (al dente). Chop chicken into small pieces and throw into a bowl. Add peas and chopped onions. Add 3 shakes of vinegar and mix. Add 1/4 Table-spoon fat free mayo and mix. Serve in one whole wheat pita and top with alfalfa sprouts.

Per Serving


Falafel Stuffed Pita PocketsP/C/F Ratio: 19/72/9

A Falafel is a mixture of garbanzo beans and other ingredients that are made into patties or balls then broiled.


• 1 Pita Pocket• 1/8 box Fantastic Foods Falafel

Mix• 1/2 cup lettuce, chopped• 1/4 cup tomatoes, chopped

Preparation InstructionsPrepare Falafel mix per directions on box using the broiling method. Crum-ble Falafel ball or patty and put in the bottom of the Pita pocket. Put lettuce and tomato on top and then top with Tomato/Cucumber Relish and serve.

Per Serving


Fun Facts Additional nutri-tional info per serving: Fiber 7g Chol 0mg Sodium 527mg Vit A 7% RDA Vit C 21% RDA Calcium 0% RDA Iron 2% RDA

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by Brad Callen


Country Lentil SoupP/C/F Ratio: 20/65/15

Rich vegetable and lentil soup, filling and delicious.


• 50g bacon or speck, TRIM OFF ALL FAT

• 2 leeks, chopped• 6 cloves garlic, finely sliced• 3 sticks celery, chopped• 2 carrots, chopped• 2 parsnips, chopped• 2 tbsp low-salt tomato paste• 1 liter low-salt vegetable stock• 50g Risoni (rice-shaped pasta)

or other small pasta• 1 tsp olive oil• 1/4 cup fresh parsley, chopped• 1 tbsp lemon peel, grated

Preparation InstructionsHeat the oil in a large pan and brown the garlic, bacon and leek. Add car-rot, parsnip and celery. Cover and cook for 5 mins or until soft. Add lentils, stock, tomato paste and 1 li-ter water. Bring to the boil, then sim-mer 30 mins. Add Risoni and 2 cups water. Simmer 10 mins. Add parsley and lemon rind, season with black pepper. Enjoy! If you wish, grate par-mesan over the top for extra flavor.

Per Serving


Fun Facts A tiny bit of ba-con goes a LONG WAY when flavor-ing soups and stocks! Just be sure to trim all the fat.

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Ranch Chicken SauceP/C/F Ratio: 12/66/22

Give your chicken or turkey a zesty taste with this easy to make sauce that you just pour over.


• 1 10.75 oz Campbell s̓ Healthy Request Cream of Mushroom soup

• 5 1/4 fl. oz skim milk• 1/2 package Hidden Valley

Ranch Dressing mix

Preparation InstructionsCombine soup and dressing mix. Fill soup can halfway with milk and pour into mix. Stir well. Pour over chicken.

Per Serving


Fun Facts Serving size is 1/2 cup Additional nutritional info per serving: Fiber 0g Chol 4mg Sodi-um 577 mg Sat Fat 1g Vit A 2% RDA Vit C 1% RDA Calcium 6% RDA Iron 0% RDA Best when used over chicken or turkey on a bed of rice or pasta.

Macaroni & TVP BakeP/C/F Ratio: 18/69/13

Vegetarian macaroni and “ground beef” casserole


• 8 ounces dry pasta (Ziti or maca-roni)

• 1/2 cup TVP (dry)• 1 14 ounce can no-salt diced

tomatoes• 1 small can salt-free tomato

sauce• 1 medium onion• 1 clove garlic minced• 1 Tbsp. olive oil

Preparation InstructionsCook pasta to al dente. Reconstitute TVP with boiling water. Sauté onion and garlic with 1 T. olive oil. Add re-constituted TVP and brown slightly. Mix cooked pasta with TVP-onion-garlic mixture and tomatoes. Place in dish sprayed lightly with Pam. Pour tomato sauce over top. Bake about 30-40 minutes.

Per Serving

Calories: 140Protein: 6.3 gramsTotal Carbs: 25 grams Sugar: 5 gramsFat: 2 grams

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by Brad Callen


Cowboy Beans & SausageP/C/F Ratio: 24/59/17

This is one of my favorite dishes and it is especially good on a cold day.


• 1 ea Onions, med, whole chpd.• 1 15oz can Beans, kidney,

drained• 1 15oz Beans, baked, w/pork, cnd• 1 15oz Beans, great northern,

drained• .33 C Sugar, beet/cane, brown,

packed• 2 tsp Mustard, yellow, prep• 2 tsp Vinegar, cider• .5 C Catsup/Ketchup• 1 lb Sausage, kielbasa, polska,

turkey

Preparation InstructionsSpray skillet with nonstick cooking spray and brown onion. Add all remaining in-gredients except sausage and simmer for 30 min. Grill or Broil sausage 8-10 min or until browned. To serve, cut up sausage and mix with beans.

Per Serving

Calories: 591.4Protein: 37 gramsTotal Carbs: 37 grams Sugar: 34.3 gramsFat: 11.6 grams

Fun Facts The Sugar is a bit high for this but it is so good. You might be able to use a sugar substi-tute, but I have not tried that yet.

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Turkey TacosP/C/F Ratio: 16/62/21

Spicy taco meal that can be dressed up further with avocado and low fat cheese if you have more fat calories to spend...


• 4 oz raw lean ground turkey (based on 8% ground in PFA. Use leaner for much less fat.)

• 2 TB chili powder(or to taste)• 6 corn tortillas• 1 cup shredded lettuce• 1/2 raw diced tomatoe (can cut

down sugar by omitting these)• .5 c salsa (Pace)

Preparation InstructionsSauté turkey in non-stick pan until al-most cooked - add chili powder and about 1/4 c water, cover, and let cook a few more minutes until turkey is done. Heat corn tortillas on a hot dry griddle (cast iron pan works best) until hot but still pliable (they will bub-ble a bit). Fill tortillas with turkey, let-tuce, tomato and salsa and enjoy...

Per Serving


Fun Facts Many ethnic dishes are easy to convert to PFA-able standards. Grilling instead of frying, using leaner meats, and cutting out excess fats like cheese, oils and cream are some good starts.

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Chicken Enchilada TorteP/C/F Ratio: 27/46/10

Quick and Easy, low fat Chicken En-chilada Torte Recipe


• 32oz Skinless Chicken Breasts• 8oz chopped onion• 24 corn tortillas• 1 large can of green enchilada

sauce• 1 cup of chopped cilantro• Spices to your taste

Preparation InstructionsCook the chicken in frying pan with PAM or equivalent cooking spray. Microwave works well too. Pull out chicken and toss onion into same pan to sauté. Cube chicken while onions cook. Add spices and chicken into pan with onions. Cook for 10 min-utes. Add cilantro and mix. Layer 11 X 9 pan non-stick pan with 6 un-cooked tortillas, add layer of chicken mixture, repeat for two more layers then top last layer with last 6 tortillas. Pour green enchilada sauce over everything. Cook in oven for 20-25 minutes at 350 degrees. Cut into 8 portions

Per Serving


Chicken Stir-fryP/C/F Ratio: 45/41/12

Chicken and vegetable stir-fry


• 250g Skinless chicken breast• 1 cup chopped bok choi (or

other Asian greens)• 1/2 cup chopped mushrooms• 6 baby corn ears• 1/2 tsp grated lime rind• 1 tsp grated fresh ginger• 1 tbsp Mirin• 1 tsp Teriyaki sauce (or plum

sauce)• 1 cup white rice, steamed

Preparation InstructionsIn a hot wok lightly sprayed with oil combine bok choi, baby corn, mush-rooms and ginger. Stir until mush-rooms are softened and bok choi is wilted. Remove from wok and set aside. Heat the wok until very hot.

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Then add diced chicken breast, add mirin, teriyaki sauce and lime rind and stir well. When the chicken is browned, add the vegetables back in and cook for 2 minutes. Do not over-cook or the chicken will be tough. Serve over the top of hot rice.

Per Serving


Fun Facts Leftovers can be refrigerated and reheated, not suit-able for freezing.

Crock Pot Navy Bean SoupP/C/F Ratio: 27/68/05

You can skip the red wine or use ap-ple juice. Also, it is better to find the low sodium tomatoes as the beans soften sooner.


• 1 pound dried navy beans• 2 cans chicken broth• 2 cans diced tomatoes• 1 cup red wine• 1/2 cup chopped onions• 1 teaspoon paprika• 1 bay leaf• 1 tablespoon garlic powder• 1/2 teaspoon thyme• 1 pinch crushed red pepper (add

more to your taste)

Preparation InstructionsSort and rinse beans. Soak over night in water. Rinse again before putting together recipe. After assembling in-gredients, cover with one inch of wa-ter. Cook on low for 6 hours or so.

Per Serving


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Turkey MeatloafP/C/F Ratio: 76/20/7

Yummy for dinner or lunch.


• 1.25 lbs ground turkey breast• 1 med yellow onion chopped• 1/2 cup oatmeal• 1 slice whole wheat bread bro-

ken in little pieces• 2 egg whites• 1/4 cup tomato sauce• 1 TBS horseradish• 1 tsp salt• 1 tsp dry mustard• 1 tsp basil• 1 tsp oregano• 1 box frozen spinach, cooked

and drained

Preparation InstructionsMix all ingredients together except spin-ach. Divide in half. Place 1/2 mixture on plastic wrap and roll out until about 1 inch thick. Spread spinach on top of this. Next spread remaining meat mixture on top of spinach. Roll up like it was a jelly roll and place on a parchment lined bak-ing sheet.(You may wish to cover mixture with more tomato sauce at this point) Bake at 350* for 1hr and 15 minutes

Per Serving


Fun Facts If you like things spicier, just add more horseradish. Also, not all ground turkey is created equal. Where I shop they have both 99% lean and 85% lean.

Foil Packet FishP/C/F Ratio: 74/05/21

These are great because there is so little clean up! You can also use broth instead of wine.


• 2 teaspoons olive oil• 6 pieces of white fish• 1/2 cup dry white wine• 1 teaspoon thyme• lemon slices• 1-1/2 teaspoons fennel seeds• 6 fresh parsley sprigs• salt and pepper to taste

Preparation InstructionsPreheat oven to 350 degrees. Brush foil squares with olive oil. Drizzle a little wine on each piece. Add spices then a slice of lemon. Seal the pack-age by folding atop the fish. Bake for about 15 minutes.

Per Serving


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Turkey FrittataP/C/F Ratio: 66/23/11

Turkey and tomato casserole. Cook beforehand and keep for up to a week. Spicy.


• 4 egg whites• 1 whole egg• 1 Tablespoon green onions,

chopped• 2 cloves garlic• 1 teaspoon cayenne pepper• 1 teaspoon ground cumin• 2 Tablespoons chopped jalap-

eno peppers• .5 cup fat free shredded Ched-

dar cheese• 8 oz turkey, breast, without skin• 16 oz. tomatoes, canned, w/out

salt

Preparation InstructionsCook the turkey and cut it into bite size pieces. Preheat oven to 350. Mix all the remaining ingredients in a cas-serole dish. Put in the oven for 30-35 minutes, until golden brown.

Per Serving


Fun Facts The longer it is in the fridge, the spicier it gets. If it is too hot, lower the amount of jalap-eno peppers. If it is too mild, put in a spicier pepper.

Tuna and RiceP/C/F Ratio: 48/40/12

Easy! Great Numbers! Lunch or Dinner


• 3 Cans White tuna Drained• 3 cups cooked rice (white or

brown) ...pepper or hot sauce to your taste

Preparation InstructionsOpen tuna. Drain it well. Cook rice according to box instructions. Com-bine and season to taste.

Per Serving

Calories: 365.9Protein: 44 gramsTotal Carbs: 36 grams Sugar: 0 gramsFat: 5.1 grams

Fun Facts Not the most cre-ative recipe, but a good example of how eating a protein source along with a high-glycemic carb brings down the glycemic index of the recipe. Season, with vinegar, lemon or lemon pepper.

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by Brad Callen


Chicken Casserole TwistP/C/F Ratio: 38/38/24

YOU WONʼT GET SICK OF EATING THIS OVER AND OVER AGAIN! Great Warm or Cold...6 servings


• 36 oz Chicken Breast• 6 cooked cups spiral noodles• 2 med Granny Smith apples cut

up• 3 oz. Feta Cheese• 6 Tbs of Miracle Whip

Preparation InstructionsI like to par boil the chicken then grill it. Make your pasta, crumble your feta cheese, dice your apples and then combine all your ingredients.

Per Serving


Fun Facts Very Light taste. Great lunch or Snack as well. For a leaner dish, substitute Miracle Whip Light or Fat Free.

Stew NotP/C/F Ratio: 35/42/23

Vegetarian stew


• 1.5 cups TVP (Textured Vegeta-ble Protein) chunks

• 3 oz celery (chopped)• 3 oz chopped onion• 1 TBSP olive oil• 8 oz carrot slices• garlic powder to taste (about

0.5 tsp)• 2 cups fat free, no salt vegetable

broth (can use chicken broth)• 1 TBSP no salt tomato paste• 2 TBSP flour

Preparation InstructionsSauté onion in olive oil. Add celery, carrots and TVP chunks. Cook un-til celery softens slightly. Add broth and TVP chunks. Simmer until carrots are tender. Season with garlic pow-der. Add tomato paste and flour to thicken.

Per Serving


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Pasta ExperimentP/C/F Ratio: 38/55/7

A creamy pasta experiment


• 1/8 box whole wheat fusilli• 2 cups cushed tomatoes, drained• 3 sun dried tomatoes (.25 cups)• 2 tablespoons fat free cream

cheese• 2 cloves garlic• 5 oz fat free chicken breast• 1 piece pumpernickel bread

Preparation InstructionsCook the pasta as per the box s̓ in-structions (or longer...I like to make the fusilli swell so it fills me up more). Stick the cream cheese, tomatoes, garlic and sun dried tomatoes in a blender and set to stir for 30 seconds. Cook the chicken any way you like (I like to will it n g̓rill it the Foreman way), toast the bread. put everything together, and its a meal! (You can skip the bread, but i like to sop up all the sauce with it)

Per Serving


Meatless Meat Loaf MinisP/C/F Ratio: 43/35/22

Vegetarian “meat loaf” baked in muffin pans.


• 1 cup TVP (dry)• 2 egg whites• 3 oz chopped onion• 1 oz chopped celery• 1 oz shredded carrot• 2 tsp olive oil• 3 TBSP chopped parsley• 2 TBSP soy flour• 1 TBSP salt free tomato paste• 1/4 tsp salt substitute (No Salt)• 1 clove garlic minced• 1/8 tsp cayenne powder

Preparation InstructionsReconstitute TVP with boiling water or no salt, no fat broth. Mix with other ingredients and bake in 6-muffin-pan sprayed lightly with cooking spray.

Per Serving


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by Brad Callen


Chicken JambalayaP/C/F Ratio: 33/46/21

Quick, easy meal for conditioning.


• 5 one second sprays of cooking spray

• 3 oz sausage• 1 large onion• 1 medium celery stalk• 1 small green pepper• 1/4 tsp cayenne pepper (care-

ful)• 1/2 tsp dried thyme 1 tsp salt• 1/2 tsp black pepper• 2 garlic cloves• 8 oz raw skinless chicken breast• 28 oz canned tomatoes, whole

with juice• 2 cup fat free chicken broth• 1 cup uncooked rice

Preparation InstructionsCoat a large, nonstick pan with cook-ing spray. Over high heat, sauté sau-sage until crispy on edges. Add on-ion, celery and green pepper, sauté until tender. Reduce heat and stir in cayenne, thyme, salt, pepper and garlic. sauté until you smell the garlic. Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes.

Per Serving


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Eggplant ParmP/C/F Ratio: 19/52/29

Just like mama used to make only baked, not fried!


• 1 c Italian breadcrumbs• 1 tbs Romano cheese• 3 egg whites• 2 eggplants (med)• 3.25 c Newman s̓ Own Marinara• 1 c Cheese cheddar & mozza-

rella, low moist, whole milk

Preparation InstructionsPreheat oven to 350. Mix bread-crumbs and Romano cheese. Slice the eggplant in 1/4” slices, dip in egg whites, then coat in breadcrumbs. Place slices on cookie sheet prayed with olive oil cooking spray & bake until tender. Place eggplant in baking dish & layer with marinara. Top with pizza cheese and bake until cheese is bubbly. Serve!

Per Serving


Chicken ProvencalP/C/F Ratio: 67/15/18

Yummy & Easy. Something different for your chicken.


• 1.5 lb. chicken breasts without skin

• 2 T. whole wheat flour• 3 sprays butter flavor cooking

spray• 1 onion• 2 garlic cloves• 15 oz. can crushed tomatoes• 3 oz. olive rings• 3 T. capers

Preparation InstructionsCoat chicken with flour in ziplock baggie. In skillet, fry chicken 4 min each side & remove. In same skillet, fry onion, add tomatoes & garlic, rosemary, thyme, salt/pepper. Add chicken, olives, capers, simmer 10 min. Serves 6.

Per Serving

Calories: 42Protein: 6.2 gramsTotal Carbs: 1.3 grams Sugar: .17 gramsFat: .73 grams

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by Brad Callen


Chicken & Leek RagoutP/C/F Ratio: 76/14/10

Tasty chicken dish with a surprisingly creamy gravy


• 1 kg chicken breast• 1 cup chopped leek• 1 cup chopped mushroom• 4 tbsp flour• 1/2 cup skim milk• generous handful fresh thyme• 6 peppercorns• 2 strips lemon rind• water to cover

Preparation InstructionsPut chicken, thyme, lemon rind and peppercorns into a pot on the stove. Add enough water so the chicken is covered. Poach on a medium heat for 25 mins. Remove, drain and shred chicken Turn up heat and reduce the liquid by half to form a stock. (about 20 mins)Strain the liquid through mus-lin to remove herbs and fat. Sweat/steam leek and mushroom in a heavy-based saucepan on the stovetop until soft. Sprinkle over flour and continue to c̒ook outʼ for 3-4 mins to warm the flour. This will stop lumps forming in the gravy. Slowly add milk and stir in. Slowly add approx 1 cup strained re-duced stock until the mix won t̓ absorb more liquid. As a suggestion, serve with rice and steamed green beans.

Per Serving


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Crock Pot Sour Cream SalsaP/C/F Ratio: 52/41/7

If you are like me, I use my crock pot at least once a week, especially when I am skiing or biking for the day!


• 1 lb raw skinless chicken breast• 1 pkg reduced sodium taco sea-

soning mix• 2 cups salsa (I like chunky, but if

you canʼt find it - add some diced tomatoes)

• 1/4 light sour cream

Preparation InstructionsPut chicken at bottom of crock pot. Sprinkle with taco seasoning and salsa. Cook on low for 6 to 8 hours while you enjoy your day. Just before serving, stir in sour cream.

Per Serving


Balsamic ChickenP/C/F Ratio: 73/16/11

Quick and easy and good. What else can I say?


• 2 tsp oil• 3 tbsp balsamic vinegar• 2 tsp Dijon mustard• 2 garlic cloves (who are you kid-

ding, make it three).• 1 lb skinless chicken breasts• 2 cup mushrooms sliced (I buy

pre-sliced)• 1/3 cup chicken broth• 1/4 tsp dried thyme

Preparation InstructionsMix 2 tbs vinegar, the mustard and garlic. Add chicken and coat. Transfer to a skillet which has been heating with 1 tbs of oil. Sauté chicken until cooked through, and transfer to platter to keep warm. Heat re-maining tsp of oil. Sauté mushrooms for 1 minute. Add broth, thyme and remain-ing tbs of vinegar. Stir the mushrooms occasionally until mushrooms are deep brown, about 2 minutes. Serve chicken topped with mushrooms

Per Serving


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by Brad Callen


Almost Fat Free Mashed PotatoesP/C/F Ratio: 11/88/1

Potatoes are are great source of com-plex carbs and have been a staple of Bart s̓ and my diet for years. The trick is to learn to use fat free products and a few tasty spices.


• 2 lbs Potatoes• I Canʼt Believe it s̓ Not Butter

spray• Fat Free Half and Half• Pepper to taste• Garlic Powder taste

Preparation InstructionsWash and peel potatoes. Cut them into 2-3 inch pieces and boil until very tender. Drain and place in mix-ing bowl. Little by little, pour in ̒ I can t̓ believe it s̓ Not Butterʼ spray and FF Half and Half equally until potatoes have the right mashed consistency. Season to your personal taste with pepper and garlic powder.

Per Serving


Fun Facts Potatoes are a new world vegetable believed to have originated in or around present-day Peru. It wasn t̓ grown in Ireland until the late 1500 s̓.

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Candied YamsP/C/F Ratio: 7/91/2

Sweet potatoes get their name from their high sugar content, but eaten in small servings you can still hit your sugar numbers in the conditioning phase. When you are off-diet and in maintenance mode, they should be a staple of your diet. They are a terrific source of micronutrients (vitamins & minerals).


• 2 lbs Whole uncooked yams (sweet potato) (in produce sec-tion @ any grocery store)

• I Canʼt Believe it s̓ Not Butter spray to taste

• Ground Cinnamon to taste• 4 tbs Sugar Twins Brown Sugar

substitute

Preparation InstructionsPreheat oven to 350 degrees. Thor-oughly scrub Yams leaving the peel on. Pierce each Yam 3-4 times with fork and tightly wrap with tin foil (Helpful Hint - Double wrap each Yam to prevent oven drippings.) Depend-ing on size Yam s̓ need to bake for 60 - 90 minutes in oven until soft. Remove from oven and let cool wrapped prior to handling for a minimum of 30 min-utes to prevent burns. Unwrap each Yam and carefully peel skin off. To do this, simply make a cut in the skin and peel with your fingers. Once you have all Yams peeled, place in bowl and either using a hand mixer or a

fork completely mash until smooth. Generously spray entire surface with ʻI Can t̓ Believe it s̓ Not Butterʼ spray and then mix in Cinnamon and Brown Sugar substitute to your desired level of flavor. ***Nutritionally speaking, only count the cooked Yam s̓ without skin in either cups or ounces since none of the other ingredients have any caloric value.

Per Serving


Fun Facts Yams are a veg-etable native to Africa. Grown in tropical regions around the world, Yams are a root crop. Though many think they closely resemble sweet po-tatoes, yams are not related to the sweet potato at all. They are very difficult to find in North America and very few of us have actually eaten a real yam. We typically make no distinction between yams and sweet potatoes, even “canned yams” are really canned sweet potatoes. The name has stuck.

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by Brad Callen


Lentil StewP/C/F Ratio: 26/71/3

This is an easy, one pot dish. It is high in fiber and is a delicious way to get some carbs in for those PFAers hav-ing trouble hitting those numbers.


• 1 cup dry lentils• 3.5 cups chicken or vegetable

broth• 1 14.5 oz can Italian Style Diced

Tomatoes• 1 cup peeled and chopped

potato• .5 cup chopped carrot .5 cup

chopped celery• .5 cup chopped onion• 2 tbsp snipped parsley• 1 tbsp dried basil - crushed• 1 clove garlic - minced• Dash pepper

Preparation InstructionsRinse and drain lentils. In a large saucepan combine lentils and the rest of the ingredients. Bring to a boil, reduce heat, cover and simmer for 45 to 50 minutes or until lentils and vegetables are tender, stirring occa-sionally. This nutritional information listed for this recipe is based on using low sodium fat free chicken broth. It s̓ great over rice!

Per Serving


Fun Facts Have a cup of pre-history! Certain cereals and le-gumes were domesticated in very ancient times. In about 8000 BC in the Fertile Crescent of the Near and Middle East (present-day Syria, Iran, Iraq, Turkey, Jordan, Israel), lentil beans were brought into cultivation by the Neolithic people.

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Tangy Roasted Asparagus and Portobello MushroomsP/C/F Ratio: 37/58/5

Get to know your oven! You are prob-ably used to sautéing asparagus, but baking it, covered in foil, with spices keeps it low fat and saturates it with tons of flavor


• 1 lbs Fresh Asparagus Spears• 4 oz Fresh Portobello Mush-

rooms (chopped)• Balsamic Vinegar to taste• Chopped Garlic to taste• Dried 0regano to taste• Dried Basil to taste• Lemon Zestto taste

Preparation InstructionsPreheat oven to 350 degrees. Clean and snap Asparagus Spears at most tender point. (Helpful Hint -Never cut Asparagus with a knife, instead hold each end of spear and bend, Asparagus will automatically break at the most tender point, use only the tip portion.) Place tips in a shallow oven safe dish. Lightly sprinkle with Oregano, Basil, Chopped Garlic (1 Tbs per I bundle of Asparagus), Bal-samic Vinegar (3-4 Tbs per I bundle of Asparagus), and Lemon Zest (Us-ing a cheese grater, rub Lemon only

to the point of removing yellow color, Do Not grate into white portion of rind). Loosely cover with tin foil that you have cut a few holes in. Bake for approx. 20 minutes, then mix in Portobello Mushrooms, and continue to bake for another 10-15 minutes or until Asparagus is tender.

Per Serving


Fun Facts For centuries, asparagus was considered a luxury and praised for its distinctive flavor by such famous figures as Julius Cae-sar, Louis XIV and Thomas Jefferson. It is well-known for its ability to give your urine a unique smell. This fact was parodied in the recent movie “Austin Powers--Gold member.”

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by Brad Callen


Lemon Tarragon Chicken Pasta SaladP/C/F Ratio: 36/52/12

Yummy macaroni salad. Only cook-ing required is boiling water.


• 1 Apple, fresh, w/o peel, chopped

• 6 oz-wt Chicken, broiler/fryer, breast, w/o skin, rstd , chopped

• 3 tbs Juice, lemon, fresh• 1 tsp Tarragon Leaves, ground• 3 tbs Salad Dressing/Mayon-

naise, Miracle Whip, fat free• 3 tbs Sour Cream, fat free• 8 oz-wt Pasta, macaroni noodles,

whole wheat, ckd

Preparation InstructionsMix all ingredients together and chill salad in fridge for a couple of hours.

Per Serving


Fun Facts It doesn t̓ sound like it would be tasty, but it is really quite good. The original recipe also

calls for walnuts sprinkled on top and if you can afford the extra fat, it s̓ well worth it.

SuccotashP/C/F Ratio: 22/75/3

This is a great low fat recipe and it is also not so bad in the protein catego-ry either especially for a vegetable side dish


• 1/4 cup corn• 3/4 cup lima bean

Preparation InstructionsMix the corn and lima beans into the same bowl. Cook in the microwave for about 1 min and 30 sec.

Per Serving


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Roasted New PotatoesP/C/F Ratio: 16/85/0

New Red Potatoes oven roasted or grilled to perfection with mouth watering seasonings. Great way to make potatoes more appealing!


• New Red Potatoes (small)5.5oz per serving

• Minced Garlic (in jar)• ʻI Canʼt Beleive it s̓ Not Butterʼ

Fat Free spray• Dried Rosemary Flakes• Dried Parsley Flakes

Preparation InstructionsWash and either slice or quarter your potatoes; the thinner the pieces are the faster they will cook. Place on a large piece of tin foil. Drizzle a gen-erous amount of butter spray over

potatoes, then spread garlic on spo-radically, (about 1-2 tsp for approx. 2 cups of potatoes) Sprinkle with Rosemary and Parsley flakes. Fold up foil completely and wrap with a second piece of foil in the opposite direction to prevent leaks. Carefully pierce top with a knife in several plac-es, but be sure not to puncture bot-tom foil. Place in a 400 degree oven or a very hot grill for approximately 35-45 minutes. Cook until tender. Cooking times will vary according to amount of potatoes and the thickness of pieces.

Per Serving


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by Brad Callen


RatatouilleP/C/F Ratio: 14/80/6

If you like veggies then this is for you. This is actually a combination of two different recipes I found. It is excel-lent either by itself as a kind of soup or on top of a bed of rice.


• 1 whole eggplant, med size, sliced thick, peel left on

• 2 whole leeks, sliced lengthwise• 1 green bell pepper, halved and

cored• 1 red bell pepper, halved and

cored• 1 onion, med size, sliced thick• 1 whole yellow squash, sliced

lengthwise• 1 whole zucchini, sliced length-

wise• 2 tbsp minced garlic• 28 ounce can of crushed toma-

toes• 1 tbsp chicken bouillon powder

(or cube)• 1 tsp tarragon• 1 tsp basil• 1 tsp thyme• 1 tsp oregano• 2 whole bay leaves• 2 cups water


Preheat the oven to 225 deg. Spray a cookie sheet with cooking spray and place the eggplant slices, leek halves, bell pepper halves, onion slic-es, squash halves and zucchini halves on the sheet. Spray the exposed side of the veggies with cooking spray and cook for 30 minutes. Mix remain-ing ingredients into large skillet and simmer uncovered while veggies are cooking. After veggies have been removed from oven and are cool enough to handle, cut into bite size pieces and add to skillet. Simmer en-tire mixture covered for 30 minutes then uncover and continue simmer-ing mixture until veggies are tender enough to suit your tastes.

Per Serving


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Sweet & Spicy veg. CasseroleP/C/F Ratio: 9/77/14

American vegetable casserole


• 3 Potatoes• 1 Red bell pepper• 1 Corn cob• 1 Tomato• 1 cup fresh chopped Coriander

(US: Cilantro)• 1 tsp olive oil

Preparation InstructionsStrip the corn kernels from the cob, heat oil in a large pan and combine all ingredients except coriander. Cov-er and cook until soft (30 mins) then add chopped coriander and serve

Per Serving


Fun Facts In the US we refer to Coriander leaves as Cilantro and reserve the name Coriander for the seeds or fruits which have a completely different flavor and cannot be substituted for each other.

24 Hour SaladP/C/F Ratio: 41/52/7

Refrigerated salad. Lots of fibrous carbs.


• 1 c raw chopped Spinach• 1 c broccoli florets, raw• 1 c napa cabbage,• raw 1 c frozen peas• 2 TBS fat free mayonnaise• .5 c fat free shredded Cheddar

cheese

Preparation InstructionsPut Spinach, broccoli florets, and napa cabbage in layers in a bowl. Top with frozen peas. Then add the ff mayo and the ff Cheddar cheese. Cover. Leave in refrigerator overnight.

Per Serving


Fun Facts This is a low fat version of a recipe I got in France. Theirs had ham, but you could add turkey for more protein. You could also add cauliflower, celery, and/or carrots.

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by Brad Callen


Black Beans and Roasted Corn Over RiceP/C/F Ratio: 11/84/5

Vegetarian option for lunch or din-ner. Simple and easy and delicious!


• 1 tsp. olive oil• 2 ea. garlic cloves raw, minced• 5 g jalapeno pepper, minced• 40 g red onion minced 4• 50 g yellow corn kernals• 450 g black beans, canned,

drained• 2 g sea salt• 3 g fresh cilantro rough chopped• 15 ml fresh lime juice• 50 fresh plum tomato, diced• 10 cup white rice, cooked

Preparation InstructionsHeat olive oil in sauté pan and add garlic, peppers and onion. Cook 5 min, until veg. are soft. Add corn and cook for 5-10 min. until begins to turn light golden brown. Add beans, salt, cilantro, lime juice. Cook for 15 min. over low heat. Serve over white rice.

Per Serving


Fun Facts It doesnt get much easier than this! Great as a meal or side dish.

B.B.CP/C/F Ratio: 29/64/7

Hearty / Healthy Veggie dish


• 1 Cup Broccoli• 1 Cup Brussels Sprouts• 1 Cup Cauliflower

Preparation InstructionsSteam

Per Serving


Fun Facts Broccoli, brus-sel sprouts and cauliflower are de-rivatives of cabbage, all selected for their edible, immature flower heads. (Beano optional with this dish

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Barley with VegetablesP/C/F Ratio: 23/67/10

Delicious side dish.


• 1 sec. cooking spray• .5 cup pearled barley• .5 cup red onion, minced• .25 cup mushrooms, raw, sliced• .25 cup carrots, sliced• 1 TBS fresh dill• .25 tsp sea salt• .25 tsp ground black pepper• 14.5 oz chicken bouillion• .25 cup chopped green onion

Preparation InstructionsSpray 10 skillet with nonstick cook-ing spray. Cook barley in pan over medium heat for about 8 min. stir constantly until light brown. Stir in re-maining ingredients except green on-ion. Heat to boiling, reduce heat and cover. Cook about 45 min. or until veg. are tender. Sprinkle with green onion and serve.

Per Serving


Fun Facts Delicious with grilled meat and fish

Broccoli, Cauliflower & RiceP/C/F Ratio: 14/79/7

A great side dish with any meal!


• .5 c broccoli flourettes• .5 c cauliflower flourettes• .5 c brown rice, cooked• 1 tsp soy sauce

Preparation InstructionsSteam veggies, mix with cooked rice & soy sauce.

Per Serving


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by Brad Callen


Angel Hair Pasta SaladP/C/F Ratio: 21/75/4

An easy and fast salad that can be ex-panded to feed as many as necessary. Great to make ahead and travels well.


• 16 oz. angel hair pasta• .5 lb cooked shrimp• .75 c. green onions chopped• 1.5 c. low fat ranch dressing

Preparation InstructionsCook the pasta according to pack-age directions; drain and rinse under cold water. Mix together the pasta, shrimp, green onions and ranch dress-ing, then carefully work the shrimp into the pasta with your hands. (Note: As the salad sits, it will absorb some of the dressing; add a little dressing right before serving).

Per Serving

Calories: 59.5Protein: 3.2 gramsTotal Carbs: 11.2 grams Sugar: 1.3 gramsFat: .3 grams

Fun Facts Use whole wheat pasta when possible.

Gazpacho SoupP/C/F Ratio: 15/64/21

Low fat cold vegetable soup, great in the summer


• 1 Can Tomato Juice (46 oz)• 1 peeled cucumber• 2-3 plum tomatoes• 1 stalk of scallions• 1 green pepper• dash of Worcester sauce• 1 can of tomato soup• 2 cloves of garlic• 2 tablespoons italian salad

dressing• black pepper to taste

Preparation InstructionsPut everything except the tomato juice in the vitamix blender and puree. (Re-serve some scallions to chop up for garnish). Mix this with tomato juice in large bowl. Cover and refrigerate for at least 8 hours so flavors set.

Per Serving


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Pumpkin Pie--Low Sugar & FatP/C/F Ratio: 13/53/34

By using Splenda rather than sugar and Fat Free Half & Half, this terrif-ic tasting Pumpkin Pie tastes just as good as the real thing with only a fraction of the sugar and fat.


• 15oz pumpkin cnd w/salt • 3/4 Cup Splenda• 1 tsp Cinnamon• 1/2 tsp Ground Ginger• 1/2 tsp Ground Allspice• 1/2 tsp Salt• 4 Egg Whites• 1 Cup Fat Free Half and Half• Fat Free Cool Whip (optional)• Crust, pie, 1/8th 9” pie, prep

f/dry mix


Preheat oven to 375-400 degrees. Mix together Pumpkin, Spices, Salt, and Egg Whites. Add Half and Half. Pour into Pie Crust. Bake at 375-400 degrees for 60-75 minutes or until fill-ing feels firm.(Do a clean knife or toothpick test to be sure pie is cooked through) Recipe makes one 9 inch pie.

Per Serving


Fun Facts Cultivated Pump-kins are believed to have originated in Central America and seeds from related plants found in Mexico date back to 5500 B.C. However the ori-gins of wild pumpkins are uncertain.

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by Brad Callen


Black Bean Dip w/ Chilies and GarlicP/C/F Ratio: 23/66/11

A spicy spread to use as a sandwich filling or a dip!


• 1 c cooked black beans• 3 ea garlic cloves, roasted• .5 t olive oil• 2 T cilantro chopped• 2.ea jalapenos, roasted• .5 t salt

Preparation InstructionsRoast the garlic and chilies. Peel and seed the chilies and chop them finely. In a food processor (or in a bowl with a fork) mash the beans until smooth. Add remaining ingredients and mix well.

Per Serving


Fun Facts fast, easy sand-wich or dip. Add more chilies for a bang!

Tomato/Cucumber RelishP/C/F Ratio: 19/50/31

This relish is great on top of Falafel stuffed pita pockets.


• 1/2 cup tomatoes, chopped• 1/2 cup cucumbers, chopped• 1/3 cup plain yogurt• 2 tsp dill weed• 1/2 tsp cayenne pepper (op-

tional)

Preparation InstructionsMix all ingredients and refrigerate.

Per Serving


Fun Facts Serving size is 3 tbsp. Additional nutritional info per serving: Fiber 0g Chol 2 mg Sodium 8mg Vit A 3% RDA Vit C 7% RDA Calcium 0% RDA Iron 2% RDA

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La Hacienda SalsaP/C/F Ratio: 14/78/8

This little salsa gives the perfect zip to your chips or can be used on baked potatoes, rice or pasta.


• 3 lbs tomatoes, peeled and diced

• 4 jalapenos, finely diced• 2 large onions, diced• 3 tsp minced garlic• 1 lb tomatillos, cored and diced• 1 cup fresh cilantro, chopped• 1 cup no salt added tomato

sauce• 1/2 cup lemon juice 2 tbsp lime

juice

Preparation InstructionsCombine all ingredients in glass bowl and refrigerate for two hours. Place tomatoes in boiling water to remove peels easily. 1/2 cup dried cilantro can be substituted for 1 cup fresh cilantro. Original recipe called for 1 cup lemon juice and 1/4 cup lime juice.

Per Serving


Fun Facts Serving size is 1/2 cup Additional nutritional info

per serving: Fiber 1g Chol 0mg So-dium 150 mg Vit A 13% RDA Vit C 49% RDA Calcium 0% RDA Iron 4% RDA

Cinnamon ToastP/C/F Ratio: 14/77/9

Low sodium bread & splenda, non-fat margarine, make an awesome snack.


• 2 slices low sodium bread (I use Kroger brand or Ezekiel brand)

• cinnamon• 2 t. fat free margarine spread• 2 packets Splenda sweetener

Preparation InstructionsToast bread, spread with fat free margarine, sprinkle each piece with 1 packet Splenda & cinnamon. Eat!

Per Serving


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by Brad Callen


Fool Yourself CookiesP/C/F Ratio: 28/43/29

Protein banana cookies


• 1/2 mashed banana• 1 tbsp peanut butter• 1/3 cup oatmeal• 4 tbsp chocolate whey protein

powder• .5 tsp baking powder

Preparation InstructionsMash banana and mix in all the rest of the ingredients. Drop by spoonful to make 6 cookies onto un-greased (or sprayed with Pam) cookie sheet. Bake 10 minutes at 350 degrees and remove from sheet immediately. To use in PFA - .33=2 cookies .5=3 cook-ies, .66 = 4 cookies, 1=6 cookies

Per Serving


Low-Fat Banana BreadP/C/F Ratio: 12/85/3


• 1/2 unsweetened apple sauce• 1/2 c brown sugar• 1/2 c skim milk• 2 egg whites• 3/4 c banana, mashed• 2 c. whole wheat flour• 2 t. baking powder

Preparation InstructionsMix all dry ingredients together. In separate bowl, cream butter and sug-ar. Add egg, mix. Add banana, mix. Add Milk, mix. Gradually add dry ingredients with liquid mixture. Bake at 350 degrees for 1 hour. Eat fresh from the oven? It s̓ the best!

Per Serving


Fun Facts I bake them in mini-muffin tin (that s̓ why it serves 36!), but you can bake it in a loaf pan or regular size muffin tins, just remember to divide the recipe by the number of muffins your pan makes

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Portable Protein BreadP/C/F Ratio: 34/58/8

All natural banana bread for those on the go


• 2 scoops protein powder, chocolate• .5 cup whole wheat flour• 1 teaspoon baking powder .• 125 teaspoon baking soda• 1 banana that s̓ getting a little

into its “golden years”• 1 egg white• .25 cup unsweetened applesauce

Preparation InstructionsIn a separate bowl, mash up a ba-nana and combine with the egg white and the applesauce take this mixture and pour it into another bowl with the baking powder, baking soda, protein powder and wheat flour. Mix for a while until you get an even consis-tency with no lumps. Divide into as 2 mini-loaf pans, or one large mini-pan (recipe is for 2 servings), and bake in the over at 350 until golden brown.

Per Serving


Yummy, Portable Protein CookiesP/C/F Ratio: 52/44/4

Great take-along to help you get in your six meals on busy days!


• 1/4 C Old Fashioned Quaker Oats

• 4 Egg Whites• 4 Splenda Packets• 1 T Brown Sugar Twin (omit if

unavailable)• 4 T Vital Wheat Gluten (Arrow-

head Mills)• Pam Canola Spray

Preparation InstructionsMix all ingredients together, then spoon into 5 equal mounds on a cookie sheet sprayed lightly with Pam. Bake in the oven for 15-17 min-utes or “fry” in Pam in a covered skil-let until brown on both sides.

Per Serving


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by Brad Callen


Vanilla/Maple Oatmeal CookiesP/C/F Ratio: 30/60/10

High Protein, low fat, low sugar, low sodium cookies! A complete meal in themselves! Freeze ʻem, then take ʻem on the run!


• 2 Cups Oatmeal 1.25 Cups Whole Wheat flour

• 113.6 Grams(4 scoops) 100% Whey, vanilla

• 7 Grams(7 packets) Stevia sweetener

• 1/2 tsp No Salt(Potassium Chlo-ride)

• 7 Grams Fleischmann s̓ Rapid Yeast

• 8 Egg Whites(X-Large)• 2 tsp Vanilla Extract• 1.5 Cups Light Apple Sauce(8/9

g sugar)• 1 packet Butter Buds(In box, not

sprinkles)• 1/2 Cup Sugar free maple

syrup(Vermont)

Preparation InstructionsIn one bowl, mix all dry ingredients except the Butter Buds. In a separate mixing bowl, put egg whites, vanilla extract & apple sauce. Then, with an electric mixer, blend the dry ingredi-ents into the bowl with wet ingredi-ents. Now, microwave 1/2 cup water for 90 seconds and stir in Butter Buds.

Add to this the maple syrup, stir, and while still hot, blend into the batter with mixer to activate yeast. Cover bowl with a hot, wet towel for 10 min-utes and then stir batter. Then, rewet towel, cover bowl and let stand for 30 minutes to let batter rise. Finally, spray Pam on cookie sheets and spoon out 1/4 cup batter per cookie. Bake at 375 degrees for 14 minutes. After cookies cool they can be stored in the freezer. Try toasting them just before you eat them!

Per Serving

Calories: 79.5Protein: 6 gramsTotal Carbs: 12 grams Sugar: 1 gramsFat: 1 grams

Fun Facts These cookies are a balanced meal in themselves! They have only 38.8 mg sodium per cookie! Pack ʻem to go for breakfast, dessert or snacks. If possible, toast them before eating, and you can make a fun pancake breakfast for the kids by adding Light Whipped Cream and a cherry!

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Chocolate OatP/C/F Ratio: 25/61/14

Chewy, not too sweet, good snack to have.


• 4 cups raw rolled oats• 4 scoops chocolate carb solu-

tions (I found in Wal-Mart)• .25 cup Flour, soy, defatted, stirred• .25 cup Splenda, granular - -

custom entry - granular splenda only has 1/2 carb per teaspoon, not 1 whole carb as in the PFA

• 2 egg whites, lightly whipped• 2 TBSP Milk, nonfat/skim• 1.5 cups water

Preparation Instructionsmix dry ingredients together, ten mix with the combined wet ingredients. Spread out into a 13x9 pan and bake at 350 for 20 minutes.

Per Serving

Calories: 155Protein: 10 gramsTotal Carbs: 24.4 grams Sugar: .7 gramsFat: 2.5 grams

Fun Facts I love brownies, but I don̓ t like sickly sweet stuff. I made this with the only sugar free protein powder they had in town, so feel free to substitute your own brand. If you want them to have more chocolate taste, up the powder.

Shredded Wheat -n- YogurtP/C/F Ratio: 16/72/12

Good snack! Takes time to eat it all lower sodium than cottage cheese


• 1 cup Dannon cherry vanilla fat free yogurt.

• 1.25 cups Post shredded wheat nʼ bran

• 1 tsp flax seed oil

Preparation InstructionsCombine all ingredients any way you like

Per Serving


Fun Facts Good for Break-fast or a Snack. Flax seed oil is a great source of essential fatty acids



by Brad Callen


EXERCISESEXERCISESUltimate Weight Loss Revealed 117by Brad Callen


Exercises

ABS118 Ultimate Weight Loss Revealed


by Brad Callen


AB Crunch Machine:Flex

Sit down on the Life Fitness abdominal crunch and grab the handles over your head. Put your feet behind the foot rest mat. Contracting the abdominal muscles perform a crunch by bringing your up-per body down as far as you can. Ex-hale on the way down and inhale on the way back up.

! Don’t Forget to:Donʼt use jerky motions. Go slowly with control.

✔ Muscles worked: Abdominals with emphasis

on the upper abs.

What to do:

ABSUltimate Weight Loss Revealed 119by Brad Callen


AB Crunch Machine:Life Fitness

Sit down on the Life Fitness Abdominal crunch. Adjust the pads so that they are right in front of your shoulders. Place your feet on the foot rests and crunch the upper body down. Exhale on the way down and inhale on the way up.

! Don’t Forget to:Donʼt allow the weights to touch between each set.

Keep constant tension in the abs throughout the set.

What to do:

✔ Muscles worked: Abdominal muscles with emphasis on the upper abs.



by Brad Callen


AB Crunch Machine:Body Masters

Lay down on the abdominal crunch machine as shown. Reach over your head and grab onto the handles. Contracting your abs crunch your upper body bringing, of course, the upper part of the crunch ma-chine with you. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Make sure you donʼt come all

the way back down after each repetition. Keep tension in the abdominal muscles throughout the entire set.

✔ Muscles worked: Abdominal muscles with emphasis on the upper abs.

What to do:



Ball Crunches

Lay down flat on your back on an exercise ball. Point your feet straight and take a towel and support your head with it. Curl your upper body up and do a crunch. Think of it as trying to roll your upper body up like a carpet and then roll it back down.

! Don’t Forget to:Keep tension in your abs through-

out the entire set. Donʼt come all the way back down where your abs are resting.

What to do:

✔ Muscles worked: Abdominal muscles, especially the upper abs.



by Brad Callen


Ball Crunches: Arms Up

Grab either a dumbbell or a barbell weight. Lay flat on your back on an ex-ercise ball and point your feet straight. Take the dumbbell (or weight) and ex-tend your arms straight over you. Con-tracting the abdominal muscles lift the weight straight up towards the ceiling. Exhale on the way up and inhale on the way down.

! Don’t Forget to:Donʼt bounce on the ball. Go slow enough so that the

muscles are tight throughout the entire set. Also donʼt bring the weight up at an angle (as in towards your lower body). Try to push the weight straight up, perfectly vertical.

What to do:

✔ Muscles worked: Upper abdominals & core muscles.



Ball Crunch on Floor

Lay down on the floor on your back. Take an exer-cise towel and support your head with it. Grab an ex-ercise ball with the inside of your ankles and calves. Simultaneously lift the ball with your legs while you lift your upper body off of the ground. Try to come up high enough so that your shoulder blades come off the ground. Exhale on the way up and inhale on the way down. Do not let the ball touch the ground.

! Don’t Forget to:Make sure you put the towel be-

hind your head and not your neck. That is where the support is needed. Also, try to go slow and not use momentum.

What to do:

✔ Muscles worked: Abdominals



by Brad Callen


Ball Crunches:Feet Up

Lay on an exercise ball with your back flat on the ball. Use either a bench or a wall to put your feet on. Use a towel to support your head. Crunch your upper body as if you were rolling up a carpet. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Use control, not momentum. Have

constant tension in your abdominal mus-cles throughout the entire set.

✔ Muscles worked: Abdominal muscles

What to do:



Ball Crunches:Feet Over Ball

Lay on your back on the floor. Take an ex-ercise ball (or bench if you donʼt have one) and put your legs over the ball. Using a towel behind your head curl your upper body up doing a crunch. Slow-ly come back down. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Keep tension in your abdominal

muscles through the entire set. Donʼt come com-pletely all the way down.

What to do:

✔ Muscles worked: Abdominal muscles (especially upper abs)



by Brad Callen


Ball Crunches: Arms & Feet Up

Lay down on an exercise ball with your back flat. Put your feet up on a bench or a the wall. Hold either a dumbbell or a barbell weight straight over you. While exhaling lift the dumb-bell straight over your head.

! Don’t Forget to:Donʼt bounce on the ball. Go slow enough so that the

muscles are tight throughout the entire set. Also donʼt bring the weight up at an angle (as in towards your lower body). Try to push the weight straight up, perfectly vertical.

What to do:

✔ Muscles worked: Abdominal & core muscles



Ball Exchanges

Lay flat on your back on the floor. Extend your arms over your head as shown in the start posi-tion. Grab the exercise ball with your ankles. At the same time lift your arms and upper body off the ground and lift the ball and meet in the middle as shown above in

the middle position. Transfer the ball from your feet to your hands and straighten the body back out as you bring both your arms and legs back towards the floor. Just before the ball touches the floor reverse the direction of the ball by bringing now from your hand to your feet. Alternate mov-ing the ball from feet-to-hands and hands-to-feet. Never let either your legs, arms, or the ball touch the floor.

! Don’t Forget to:Each time you transfer the ball

bring your legs & arms up in the air. Your shoulder blades should be coming off the ground. Exhale every time the ball comes to the center and inhale every time the ball goes towards either your head or feet.

What to do:

✔ Muscles worked: Abdominal muscles, mat.



by Brad Callen


Ball Lifts

This exercise is very similar to the floor knee raises except you are using an ex-ercise ball to make it more challenging. Lay flat on your back on the floor. Grab an exercise ball and hold it straight over you with your legs fully extended. Place your hands face down at your sides for more stability. Slowly lift your pelvis and raise your legs and ball straight up in the air. Exhale on the way up and in-hale on the way back down.

! Don’t Forget to:Make sure you lift the ball straight up and use slow

controlled motions.

✔ Muscles worked: Abdominal muscles with

emphasis on the lower abdominal muscles.

What to do:



Ball Raise Off Bench

Lay on your back on a bench with your hips right at the edge of the bench. Pick up an exercise ball with your ankles right in the middle of the ball. Lift your legs in the air raising the ball above you as shown in the finish position. Bring the ball back down but donʼt touch the floor on the way down.

! Don’t Forget to:Hold tightly to the bench and

make sure you pivot from the hip joint not the knees. In other words keep the legs relatively straight throughout the entire exercise.

What to do:

✔ Muscles worked: Abdominal muscles, especially the lower abs



by Brad Callen


Ball Raise Off Floor

Lay down on your back on the floor. Place your hands face down at your side as shown (for more advanced cross your arms across your chest). Grab an exercise ball with your inner ankles about mid-ball. Lift the ball so it s̓ right over your body. Exhale as you come up and inhale as you bring the ball back down. Make sure you keep your lower back on the floor, not arched.

! Don’t Forget to:Donʼt let the ball touch the ground.

Donʼt go too fast and use momentum.

What to do:




Ball Raise Off Incline

Lay down on a sit up machine with your head on the high end of the bench. Grab an exercise ball right in the middle of the ball with you inner calf and ankles. Lift the ball in the air ex-

haling as you lift up. Inhale as you bring the ball back down.

! Don’t Forget to:Try to keep your lower back on

the bench. Also, donʼt let the ball touch the floor on the way down.

What to do:




by Brad Callen


Ball Rollers

Kneel down on a mat and place your hands on the top of an exercise ball with your thumbs up. With control let the ball roll up your forearms and away from you causing you body to lean for-ward as shown in the finish position above. Once in the finish position contract your abdominal muscles and return to the start position. Inhale as you roll out and exhale as you come back in.

! Don’t Forget to:When coming back to the start position

concentrate on using the abdominal muscles to bring you back not on pulling back with your arms. Keep those thumbs up.

What to do:

✔ Muscles worked: Abdominal and core muscles



Ball Roll Overs

Lay flat on your back and pick up an ex-ercise ball with your ankles. Bring the ball directly over you as shown in the start position. From here bring the ball over your head and to-wards the floor while lifting your lower back and shoulder

blades off of the floor. Bring the ball almost to the floor over your head and return to the start position all the while keeping your abdominal muscles as tight as possible. Exhale as you bring the ball over your head and inhale as you return to the start position.

! Don’t Forget to:Donʼt let the ball bounce on the

ground. Use the ab muscles.

What to do:

✔ Muscles worked: Abdominal muscles especially the lower abs



by Brad Callen


Ball Roll Ups

Lay down on the floor on your back. Hold an exercise bal with your hands over your head with the arms extended. Lift the ball to the middle while doing a crunch and bringing your shoul-der blades off of the ground. Then bring the ball back over your head like in the start position. Exhale as you bring the ball up and inhale as you bring it back over your head.

! Don’t Forget to:Donʼt let the ball touch the ground

over your head. Keep constant tension in your abs throughout the set.

What to do:

✔ Muscles worked: Abdominal muscles, especially your upper abs



Cable Crunches:Close Grip

Adjust the cable pulley machine so that it is high above your head. Attach a close grip handle. Face the cable pulley and grab the handles. Pull the close grip handle so that is right be-hind your head. Bending the upper body over do a crunch. Exhale on the way down and inhale on the way back up. Make sure you go slowly.

! Don’t Forget to:One the way up make sure you donʼt come so far back

up that you donʼt feel the ten-sion in your abdominal muscles. Keep that tension throughout the entire set.

What to do:

✔ Muscles worked: Abdominal muscles especially upper abs



by Brad Callen


Cable Crunches:One Arm

Adjust the cable pulley machine so that it high above your head. Attach a handle to the cable pulley. Stand with your side to the cable pulley and grab the handle with your palms up and el-bow by your side as shown in the start position. Next, bend over to the side and forward, basically at about a 45 degree angle forward and to your side. Exhale on the way down and in-hale on the way back up.

! Don’t Forget to:Make sure you keep your arm still that is holding the

handle. This way you can con-centrate on the abdominal mus-cles and will not but pulling the handle down with your arms muscles. Try hard to keep the lower body still.

What to do:

✔ Muscles worked: Abdominal muscles, especially the oblique and upper abs



Crunches OffIncline Bench

Lay down on a sit up machine as if you were going to do a sit up and place a towel behind your head. As if you were rolling up a car-pet roll you upper body up, doing a crunch, starting from the head. Exhale on the way up and inhale as you slow-ly come back down.

! Don’t Forget to:Notice the motion is very small. You do

not need to come all the way up. Your shoulder blades should barely come off of the bench. Concentrate on feeling the tension in your abs throughout the entire set. Donʼt come so far back down that your abs are relaxing at any point.

What to do:

✔ Muscles worked: Abdominal muscles

ARMS138 Ultimate Weight Loss Revealed


by Brad Callen


21’s

This exercise is best when performed on an exer-cise ball. Sit upright and use dumbbells. Bring the elbows forward and completely extend the arms as shown in the start position. Slowly bring the dumbbells to the half way position and then back

down to the starting position. Do this for 7 repetitions. The second 7 repetitions are from the middle position to the finish or top position. Finally do 7 rep-etitions from the top to the bot-tom. In summary, do 7 on the

bottom half, followed by 7 on the top half, followed by 7 full range of motion from the top to the bottom.7 + 7 + 7 = 21Hence, the name of the ex-ercise “21 s̓”!

Don’t Forget to:Keep the elbows still like the hinge of a

door and sit up right. Also suck the abs in from the belly button while performing this exercise. Go slow and controlled.

What to do:

✔ Muscles worked: Biceps and flexors of the

forearm

ARMSUltimate Weight Loss Revealed 139by Brad Callen


2 Arm Concentration Curls

Lean over the preacher curl so that your arms on the vertical face of the machine. Preacher curl machines usu-ally enable you to use two sides. On one side your arms are out at about a 45 degree angle and the other side is vertical. Use the vertical side for this exercise. Bring your arm pits right to the top of the preacher curl and place your triceps against the pad. From the

starting position lift the barbell all the way up and then return it to the start position.

! Don’t Forget to:Bring your arms all the way down and up in a FULL

range of motion.

What to do:

✔ Muscles worked: Biceps



by Brad Callen


AlternatingDumbbell Twist Curls

Stand or sit doing this exercise. Bring your el-bows forward slightly and hold the dumbbells with your fists facing each other. As you bring

the dumbbell up for a curl twist the dumbbell so that by the time you reach the top po-sition your palm is facing up towards the ceiling. As you bring the dumbbell back down twist the arm back to its starting position. Alternate arms.

! Don’t Forget to:Wait until one arm is all the way down before bringing the other arm

up. Avoid using momentum; rather con-centrate hard on each individual arm. It is important to be twisting throughout the entire motion. Instead of twisting and then bringing the dumbbell up (or down) make sure you are (slowly) twist-ing your arm continuously from bottom to top and top to bottom.

What to do:

✔ Muscles worked:

Biceps and also flex-ors of the forearm



Cable “T” Bicep Curls

Set up the double ca-ble machine so that the pulleys are at about shoulder level. Grab the handles extend your arms out straight so your body looks something like the cap-ital letter T. Flex your arms bringing your hands right over your shoulders. Extend the

arms to the start position and repeat. Make sure the palms are facing up towards the ceiling as you perform this exercise.!

Don’t Forget to:It s̓ easy to cheat on this exercise

by twisting your arms as you bring the hands to the shoul-ders. Concentrate on keeping the palms facing up and make sure you bring them right to the middle of the shoulder NOT the front of the shoulder.

What to do:

✔ Muscles worked: Biceps. Flexors of the forearm



by Brad Callen


DumbbellHammer Curls

This exercise can be performed stand-ing or sitting. Straighten the arms and bring the elbows forward. Grab the dumbbells with the fists facing each other. Pivoting around the elbow joint bring the dumbbells all the way up without moving the elbow.

! Don’t Forget to:Keep the elbows still and use full range of motion

from the top to the bottom. Avoid using momentum by go-ing slow.

What to do:

✔ Muscles worked: Biceps, forearm muscles



Flathead Curl

Not all gyms have this machine but it is a great machine to isolate the biceps. Place your arms facing up on the arm rest. Move your body as close to the arm rest as possible so the arm pits are right on the edge closest to you. Extend your arms and grab on to the handles. Bend your elbows flexing your arms and bringing the handles towards your face. Bend the arms as much as is possible and the return to the starting position.

! Don’t Forget to:Keep the wrists straight. Donʼt let them get limp especially

when the arms are fully extending and when you are pulling on the handles.

What to do:

✔ Muscles worked: Biceps



by Brad Callen


Hammer CurlsWith Rope

Attach a rope to a cable pulley and adjust it so it is low, close to the floor. Hold the rope so the top part of your fist is touching the knobs of the rope. Bring the elbows slightly forward and spread the hands so they are about shoulder width apart or slightly less than that. Keeping the elbows completely stationary curl the arms up so your fists come up towards your shoulders. With control bring the rope back down to the s t a r t -i n g p o s i -tion.

! Don’t Forget to:Keep the hands spread apart about shoulder width

apart. Donʼt flick your wrists on the top but rather keep them straight. Exhale on the way up and inhale on the way down.

What to do:

✔ Muscles worked: Biceps, forearms



Hammer CurlsWith Resistance

You will need a partner for this exercise. The purpose of this exercise is to apply a stress to your muscles which is different than what they would normally experience with-out a spotter. This will help to add variety to your workout and increase and improve your results. For the person performing the exer-

cise, perform the lift (from bottom to top) exactly the way you would do regular hammer curls. Attach a rope to a cable pulley and adjust it so it is low, close to the floor. Hold the rope so the top part of your fist is touching the knobs of the rope. Bring the elbows slightly forward and spread the hands so they are about shoulder width apart. Keeping the elbows completely stationary curl the arms up so your fists come up towards your shoulders. Here is where your partner comes in. Have your spotter grab on to the rope in the middle and actually pull down on the rope. The person performing the exercise resists the pull-ing until their arms are fully extended. Then the spotter releases the pressure and allows the person performing

the exercise to lift the weight without help or resistance. In summary, the person standing pulls the weight up by their own power and on the way down is resisting the pull from the spotter.

! Don’t Forget to:Donʼt perform the exercise with your hands close together. Spread them about should width apart or slightly in from that. The resis-

tance on the way down should be constant. If you are one perform-ing the exercise donʼt resist your partner so much that they canʼt pull the rope down on you at all. The purpose is to just give your muscles extra resistance instead of letting gravity to much of the work. Have your partner gage your resistance by telling you: “a little more”, “a little less” etc. Also, once again, make sure your elbows still.

What to do:

✔ Muscles worked: Mostly biceps but

also muscles of the forearm



by Brad Callen


Incline Dumbbell Curls

Sit down on an incline bench press ma-chine. Adjust the seat back to about a 30-40 degree angle. Rest your head on the bench to relieve tension in the neck muscles and to concentrate on the biceps. Hang the arms to your side and bring the elbows forward about 5-6 inches. Keeping the elbows still flex the arms curling the dumbbells up as shown. Bring the dumbbells all the

way to the top and slowly return to the start position. Exhale on the way up and inhale on the way down.

! Don’t Forget to:Keep the elbows still and slightly forward.

What to do:

✔ Muscles worked: Biceps and some flexors of the forearm



Arm Extension Machine

Place your hands on the handle bars as shown in the start position photo. Align your elbows so they are in line with your hands, not pointed out the the side. Extend the arms fully until they are straight and bring the weight back to the start position.

! Don’t Forget to:Go slow both on the way up and down. It s̓

easy to just let the weight do all the work on the way back so use your muscles not momentum.

What to do:

✔ Muscles worked: Triceps and extensors of the forearm



by Brad Callen


Assisted Dip Machine

Adjust the weight on the assisted pull up machine so that you will be lifting a weight you can manage. Step up on the step and then kneel down on the knee rests. Place your hands on the side handles. While bending the arms allow the knee rest to go down and then with control push yourself back up until your arms are fully extended.

! Don’t Forget to:Concentrate on the triceps and donʼt lean too far for-

ward while doing this exercise.

What to do:

✔ Muscles worked: Triceps



Cable Kickbacks

Attach a rope to a cable pulley machine. Bend over so that your back is flat, parallel with the ground. Lift your upper arm so that it is also par-allel with the ground. In other words the triceps should be basically parallel to the ground. From the starting posi-tion extend the arm back to a full extension. After you do one arm repeat the exercise on the other side.

! Don’t Forget to:Keep that back flat. Keep the el-

bow still like the hinge of a door. Donʼt allow the elbow to move up and down as you are performing your rep-etitions.

What to do:

✔ Muscles worked: Triceps, extensors of the forearm



by Brad Callen


The dip machine is a great way to do dips and work the triceps without having to lift you entire body weight. This machine works best if you push the handles down as you sit down. This will save unnecessary torque on the shoulder from trying to reach up to grab the handles. Start with the arms extended and the handles in the down position. Bending at the elbows let the handles come up as far as you can comfortably bend your arms. Push the handles back down to com-plete the exer-cise. When fin-ished with your set stand up, still

holding on to the handles, and let them come up with you.

Dip Machine

! Don’t Forget to:Donʼt lean too far forward. A little forward lean is O.K. but if the ex-

ercise is too difficult lower the weight instead of compromising your form.

What to do:




Dips Off Bench

Place your hands on a flat workout bench. Walk your feet out away from the bench and extend your legs out keeping your feet close together. Slowly bend the elbows and let the body dip down to where your rear is lower than the bench. Extend the arms back up to a complete the repetition.

! Don’t Forget to:Donʼt go too deep or you can risk putting too much

pressure on the shoulders. Keep your motion slow and in control.

What to do:

✔ Muscles worked: Triceps, some shoulders



by Brad Callen


Dumbbell Kickbacks

You can do this ex-ercise bending over without a bench but it is much better per-formed on an exer-cise bench. Rest the opposite knee and hand on the bench of the side of the body you are working. Bend over so that your back is flat, parallel with the ground. This will help reduce torque on the shoulder and to concentrate on the triceps muscles. Start with the arm bent down to the side of the body. Using the elbow as a hinge of a door extend the arm towards the back until it is completely straight. Return to starting position & repeat. Do both sides of the body.

! Don’t Forget to:Keep that back flat. Go slow so that you

donʼt use momentum. Do no flick your wrist at the top position. Keep the wrist straight to keep the emphasis on the triceps.

What to do:




Dumbbell Salute

This exercise is best performed on an exercise ball. Sit upright and bend the elbows so the dumbbells are right above your forehead. Then, extend the arms so that they are completely straight.

! Don’t Forget to: The ball will help posture in sitting and also work

your core muscles.

What to do:

✔ Muscles worked: Triceps & front shoulder (deltoid)



by Brad Callen


Dumbbell Roll Curls

Kneel across a flat work out bench. Take a dumbbell in each hand and start with holding them on the very tips of your fingers almost to where they are about to fall off. Next curl your entire hand starting with the tips fingers brining the dumbbell along for the ride. When you have completely curled your hand up flex (or bend) the wrists as much as you can. Slowly reverse the motion bringing the dumbbells back down to

the tips of the fingers again.

! Don’t Forget to:Go slow and con-centrate on the

burn of the forearm muscles.

What to do:

✔ Muscles worked: Forearm muscles, especially the flexors of the forearm



Forearm Barbell Curls

Stand upright and hold an easy curl bar. Grab the bar with your palms down on the inside slant of the bar as shown. Bring the elbows slightly for-ward and while keeping the elbows still curl the bar up to the finish posi-tion as shown. Bring the bar back down (slowly) and repeat.

! Don’t Forget to:Keep the elbows still. Donʼt rock the body back and

forth as you lift the bar. Select a weight you can control.

What to do:

✔ Muscles worked: Forearm muscles, especially the extensors (i.e. back side of the

forearm)

BACK156 Ultimate Weight Loss Revealed


by Brad Callen


ForearmBarbell Curls

This exercise is just like the assisted pull up ac-cept it s̓ a chin up instead. Adjust the handle so that you can grab the bar with your hands close together and the palms up. Lean back somewhat and arch your back. The assisted pull up machine is designed to make it possible for a person to do pull ups, chin ups, or dips without having to lift their entire body weight. The machine pushes up on your knees whatever weight you set the machine to. So, for instance, if you weight 160

lbs and you set the weight on the side for 40 lbs then you are only lifting 120 lbs. The more weight you set the ma-chine to the easier (i.e. lighter) it will be. For this exercise grab onto the handles of the assisted chin up machine with your hands close together and palms up as shown grip as shown. Kneel down on the knee support and put all of your weight on it. Lean back and arch your back. Let your body go down with the knee support and pull yourself back up.

! Don’t Forget to:Lean Back. When you are fin-ished with your set make sure

that you step off the machine when the knee support is in its highest posi-tion. Otherwise youʼll see and hear the weights come crashing down with a loud thud.

What to do:

✔ Muscles worked: Upper back mus-

cles in particular the lats. Also the biceps and some front shoulder.

BACKUltimate Weight Loss Revealed 157by Brad Callen


Behind BackCable Pulls

First adjust the cable pulley machine so that the pulley is high above your head. Attach two handle attach-ments to the machine. Grab both cables and turn your palms so that they are fac-ing the front. Step forward about a half step and slight-

ly lean forward. Pull the handles while bringing your elbows behind your back. The idea is to attempt to touch your elbows behind your back. That is, of course mechanically not possible for most all of us but if you concentrate

on trying to bring the elbows together be-hind your back that is the correct for.

! Don’t Forget to:As you pull on the cable be sure that

your forearms are in line with the cable. Think of the cable as just an extension of your arms. In other words, donʼt try to bring the handles to-wards the front of your body. If you can do this exercise in front of a mirror that is best. Keeping your arms in line with the cable will ensure proper form.

What to do:

✔ Muscles worked: Upper and mid back muscles,

particularly around the shoulder blades



by Brad Callen


Bent OverBarbell Rows

Bend your knees and bend your body over so that your back is flat and parallel with the ground. Arch your back and point your toes forward. Pick up the bar-bell so that is slightly wider than a shoulder width grip. The row motion is pulling the barbell straight up into your mid-section. Pull the barbell right between your upper abdominal muscles and lower chest.

! Don’t Forget to:Have a flat back. Donʼt use

momentum.

What to do:

✔ Muscles worked: Mid and upper back muscles, lats



Bent OverDumbbell Rows

Bend over an exercise bench and place the same hand and knee on the bench. Flatten your back so that it is parallel with the ground. Take your dumbbell and first extend the arm so that it is hanging off the edge of the bench as shown in the starting position. Slowly pull the dumb-bell into the side of your chest.

! Don’t Forget to:Keep the back flat and donʼt jerk the dumbbell up an down.

Donʼt twist the body as you bring the dumbbell. Rather, lead with the elbow.

What to do:

✔ Muscles worked: Upper, outer back muscles



by Brad Callen


AssistedPull Up Machine

This exercise is just like the assisted chin up ac-cept you are doing a pull up instead. Adjust the weight on the side of the machine so that you are going to be lifting a weight you can man-age. The assisted pull up machine is designed to make it possible for a person to do pull ups, chin ups, or dips without having to lift their entire body weight. The machine pushes up on your knees whatever weight you set the machine to. So, for instance, if you weight 160 lbs and you

set the weight on the side for 40 lbs then you are only lifting 120 lbs. The more weight you set the machine to the easier (i.e. lighter) it will be. For this exercise grab onto the handles of the assisted pull up machine in a wide grip as shown. Kneel down on the knee support and put all of your weight on it. Lean forward so that your head is in front of your arms as if you were trying to pull an imaginary bar behind your head. Let your body go down with the knee support and pull your-self back up.

! Don’t Forget to:Lean forward. When you are finished with your set make sure

that you step off the machine when the knee support is in its highest posi-tion. Otherwise youʼll see and hear the weights come crashing down with a loud thud

What to do:

✔ Muscles worked: Upper & mid

muscles, especially the lats. Also some deltoids & biceps



Cable Lat Pull Downs

Adjust the cable pulley ma-chine so that it will be above your head while you are seated on the ball. Attach a rope to the pulley and sit down upright on the ball. Suck the abdominal muscles in from the belly button and pull the rope into your mid-section as shown in the fin-ish position. Exhale as you pull the rope and inhale as you return to the start posi-tion.

! Don’t Forget to:Go slow or the ball can rock back and

forth. Make sure you keep the ball still.

What to do:

✔ Muscles worked: Back muscles, especially of the mid back/shoulder blade region



by Brad Callen


Extreme Row

Lay face down on the ex-treme row bench. Put your chest right on the bench. Grab the handles and pull your elbows back as far as you can. Exhale as you pull and inhale as you return the weight back down.

! Don’t Forget to:Squeeze the shoul-der blades to-

gether as you pull the arms up. Also, make sure you donʼt lift your chest off of the bench as you pull back.

What to do:

✔ Muscles worked: Back, especially mid and upper back



ISO High How

Sit down the ISO HIGH ROW machine and adjust the leg pad so that is snug under your thighs. Reach up and grab the handles and pull down bringing the elbows back as far as you can. Exhale as you pull down, inhale as you bring the weight back up.

! Don’t Forget to:When brining the handles back up donʼt let the rack rest

down. Keep tension in the back muscles through the entire set.

What to do:

✔ Muscles worked: Back, especially upper and mid back



by Brad Callen


ISO Low Row

Sit down on the ISO LOW ROW ma-chine. Reach forward and grab the handles with your palms down. Pull on the handles bringing the elbows back as far as you can. Exhale as you pull and inhale as you return the weight to the starting position.

! Don’t Forget to:Make sure you keep your chest up against the pad.

Donʼt rock backwards as you pull on the handles.

What to do:

✔ Muscles worked: Mid & upper back muscles including the lats, and the muscles

surrounding the shoulder blade



ISO Mid Row

Adjust the seat so that your torso can rest up against the pad in front of you. Reach forward and grab the handles with your palms up. Sit upright and pull the weight back bringing your elbows back as far as you can. Squeeze your shoulder blades together as you pull the weight back to the finish position. Exhale as you pull and inhale as you return the handles to the start position.

! Don’t Forget to:Keep your chest up against the chest pad. Donʼt rock

back as you pull on the weights. Make sure you sit upright and squeeze those shoulder blades together as you pull.

What to do:

✔ Muscles worked: Muscles of the mid an upper back



by Brad Callen


Lat pull downs

Attach a long bar attachment to the ca-ble pulley. Sit down on the lat pull down machine and adjust the knee rest low enough so that your legs are snug and canʼt slip around. Grab onto the bar and lean back arching your back as you do so. Drop you shoulders and pull the bar to your upper chest so that it comes down and touches your collar bone.

! Don’t Forget to:Donʼt rock back and forth. Keep the upper body still.

What to do:

✔ Muscles worked: Back, mostly upper and mid such as the lats. Some biceps



Lat Pull Downs:Close Grip

Attach a close grip handle to the cable pulley. Sit down on the lat pull down machine and adjust the knee rest low enough so that your legs are snug and canʼt slip around. Grab onto the handle and lean back arching your back as you do so. Drop you shoulders and bring your elbows forward right under your hands. Pull the handle to your upper chest so that it comes down and touches your collar bone.


What to do:




by Brad Callen


Attach a neutral bar to the cable pulley. Sit down on the lat pull down machine and adjust the knee rest low enough so that your legs are snug and canʼt slip around. Grab onto the neutral bar and lean back arching your back as you do so. Drop you shoulders and bring your elbows forward right under your hands. Pull the bar to your upper chest so that it comes down and touches your collar bone.


What to do:


Lat Pull Downs:Neutral Bar

CALFUltimate Weight Loss Revealed 169by Brad Callen


Dumbbell Calf Raises

Hold two dumbbells at your side as shown. Point your feet out slightly and stand upright. From this position simply rise up on your toes as high as possible. Hold the contraction at the top for sever-al seconds before coming down slowly. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Make sure you donʼt bounce up and down. Using momen-

tum will make it so you get very little out of this exercise. Go slow enough so that you can feel the burn in your calf muscles.

What to do:

✔ Muscles worked: Calf muscles: Gastrocnemeus and Soleus

CALF170 Ultimate Weight Loss Revealed


by Brad Callen


Donkey Calf

Adjust the donkey calf machine so that it is necessary to bend your knees to get down into it. Place the balls of your feet on the foot rest and extend your legs so that they are locked or almost locked. Start with your heels down as far as you can stretch them. Bring the heels up as high as you can and hold the contraction on the top for several seconds. Slowly bring t h e heels b a c k down a n d c o n -tinue.

! Don’t Forget to:Do not bounce up and down. Also, keep your feet pointed

straight. Avoid pointing the toes in or out.

What to do:


CALFUltimate Weight Loss Revealed 171by Brad Callen


Leg Press Calf Raises

Put weights on the leg press machine. Press the weight rack up as if you were go-ing to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. !

Don’t Forget to:Make sure the handles remain in

the locked position. If your feet were to slip off the rack and you donʼt have the handles locked you can cause severe damage to your legs. ouch. Also, donʼt bounce the rack. Use the muscles slowly with control.

What to do:


CALF172 Ultimate Weight Loss Revealed


by Brad Callen


One Leg Calf Raises

Stand on the platform of an incline bench press bench or military press bench on the ball of one foot. Hold on to the bench somewhere for stabilization. First bring the heel down as far as possible, then with control lift the heel as high as you possibly can and hold the contraction at the top for several seconds before bring-ing your body back down.

! Don’t Forget to:Make sure that the ankle doesnʼt turn too much in or

out. Try to keep the foot straight.

What to do:


CHESTUltimate Weight Loss Revealed 173by Brad Callen


Bench Press

Lay down on a flat bench press. Center you hands on the bar so they are equal distance from the center of the bar. Lift the bar off the rack and straighten your arms as shown in the start position. Bring the bar down to the middle part of your chest. While exhaling push the bar back up to the starting position.

! Don’t Forget to:Donʼt bounce the weight off of your

chest. Donʼt arch your back. Keep your back flat on the bench. Also, notice how the models forearms are vertical. Donʼt grab the bar so far that your forearms are at an angle in-stead of vertical. Make certain you use a spot-ter for this exercise, especially when using heavy weights.

What to do:

✔ Muscles worked: Chest

CHEST174 Ultimate Weight Loss Revealed


by Brad Callen


Chest Press Machine

Sit down on the chest press machine. Push on the bar (that looks like a “T” in the pictures above) to get your handles in position. This way you you donʼt have to torque your shoulders reaching back for the handles. Grab the handles and push them away from your body exhal-ing as you do so. Inhale as you return to the starting position.

! Don’t Forget to:Mix it up with the handle grip. As you can see the han-

dle is L-shaped. On different days when performing this exercise sometimes grab on the vertical handle, other days on the hori-zontal handle grip. This will help add variety to your work out.

What to do:




Cross Body Cable Pulls:With Handles

Attach handles to the pul-leys of the cable pulley machine. Adjust the pulleys so they are low next to the floor. Stand in the middle of a cable pulley machine and grab the handles with open palms (donʼt wrap your fin-gers around the handles). Place on foot in front of the other for better balance and

lean forward slightly. With your palms facing forward bring the handles from the down, start position up and together as shown in the finish posi-tion above.

! Don’t Forget to:Make sure you pivot from your

shoulder joints and not your elbows. If you pivot more from the elbows while bringing the handles up you will be working biceps than chest.

What to do:




by Brad Callen


Cross Body Cable Pulls:With Rope

Attach a rope to each side of the cable pulley machine. Adjust the pulleys so they are above your head. Stand in the middle of a cable pul-ley machine and grab the ropes about in the middle with the top of you hand facing forward (i.e. palm facing behind you) Place on foot in front of the other for

better balance and lean forward slightly. From the start position above pivot your arms from the shoulders (not elbows) and push the ropes down and forward bringing them down and together in front of you as shown in

the finish position above.

! Don’t Forget to:Make sure you pivot from your

shoulder joints and not your elbows. If you pivot more from the elbows while bringing the handles up you will be working biceps than chest.

What to do:




Decline Bench Press

Lay down on a decline bench press. Center your hands on the bar so they are equal distance from the center of the bar. Lift the bar off of the rack and extend you arms. Bring the bar down to the bot-tom part of your chest. Press back off of your chest to the start position.

! Don’t Forget to:Make sure you bring the bar to

the bottom part of your chest, not the middle. Use a spot-ter. Donʼt bounce the bar off of you chest. Use control.

What to do:

✔ Muscles worked: Chest, some arms



by Brad Callen


Get on a sit up ma-chine. Take two dumbbells and bring them down so you get a good stretch in the chest as shown in the start position above. Press the dumbbells up extended the arms fully. Exhale as you press the dumbbells up. Bring them back down and continue.

! Don’t Forget to:When you are pressing the

dumbbells your forearms should always be vertical. Donʼt let the dumb-bells bow in or out.

What to do:

✔ Muscles worked: Chest. Some arms

Decline Bench Press



Dumbbell FlysCable Pulls

Place a bench press right in the middle of a two-sided cable pul-ley machine. Flatten the bench. Attach straps to both forearms. Pick up two dumbbells and have a partner attach the cable pul-ley machine to the straps on your arms. Spread your arms out stretching the chest muscles just

like you would do with normal dumbbell flys. Rotating from the shoulders bring the dumbbells up and together right over your chest. This exercise is like two-in-one as you have the weight of the dumbbells to press and also the weight that you attach to your forearms from the cable pulley machine.

Exhale on the way up and inhale on the way down.

! Don’t Forget to:Make sure you pivot from the shoulder joint

not the elbow when going up and down. Use a spotter to help you get in and out of position. Also make sure the straps are tight enough that they wonʼt slide up and down your forearm during the exercise.

What to do:

✔ Muscles worked: Chest, some minimal arms

/



by Brad Callen


Dumbbell Bench Press

Lay down flat on your back on an exercise bench. Hold two dumb-bells out to your side so your forearms are verti-cal. Press the dumbbells up

! Don’t Forget to:Donʼt arch your back, keep your

back flat on the bench. Also, notice how the models forearms are vertical. Make certain you use a spotter for this exercise, especial-ly when using heavy weights.

What to do:


COREUltimate Weight Loss Revealed 181by Brad Callen


Bridging: Back on Ball

Lay down with your upper back on an exercise ball. Point your feet straight out. Lift your pelvis so that your body is parallel with the ground, making a “bridge”. Suck your abdominal mus-cles in very tight from the belly button and squeeze your butt cheeks tightly together. Hold this position for 15-60 seconds for each repetition.

! Don’t Forget to:Squeeze abs and glutes. Point the feet straight.

What to do:

✔ Muscles worked: Core

Bridging: Back on Floor

Lay on the floor and place your feet on the top of an exercise ball. Dig your heels somewhat into the ball. Cross your arms across your chest and suck the abs in from the belly button and squeeze the butt cheeks together. Then straighten your body out as shown and hold this position for 15-60 seconds depending on your fitness level. !

Don’t Forget to:Keep your muscles as contracted as possible.

The idea is to not let the ball roll around. The more you can keep the ball still the stronger your core muscles are.

What to do:

✔ Muscles worked: Core

GLUTEUS182 Ultimate Weight Loss Revealed


by Brad Callen


Ball Squeeze And Lift

Lay on side. Place exer-cise ball between your ankles and squeeze tightly. Then lift the ball straight up 6 inches or more and hold. Hold the ball up for 5-30 seconds or more depending on your fitness level and re-peat 6-15 times.

! Don’t Forget to:Make sure to do both sides.

What to do:

✔ Muscles worked: Inner & outer thighs & glutes

GLUTEUSUltimate Weight Loss Revealed 183by Brad Callen


Butt Blaster

Kneel down on the ma-chine as shown and place your elbows on the elbow rests. Grab onto the handles with your hands and place your foot on the foot pad. Lift your leg straight up to-wards the ceiling. Do all reps on one leg first and then switch to the other leg.

! Don’t Forget to:When you press your leg up be

sure to push with the heel and not toe of the foot. This will help keep your foot on the pad instead of slip-ping off. On the way down donʼt just let the weight drop, bring it down with control.

What to do:


GLUTEUS184 Ultimate Weight Loss Revealed


by Brad Callen


Dumbbell Leg Raises

Lay on your side and extend your arm down your leg as far as you can. Place a dumbbell on the side of your leg and hold on to it. The leg that you are working should have the toe pointed to the floor as much as pos-sible. SLOWLY raise the upper leg into the air as

high as you can and bring it back down until the toe touches the floor.

! Don’t Forget to:Point the toe down. Put the

dumbbell as far down the leg as possible.

What to do:

✔ Muscles worked: Outer Glutes and outer thigh

GLUTEUSUltimate Weight Loss Revealed 185by Brad Callen


Fire Hydrants

Get face down on the floor on your elbows & knees. Make your back flat and parallel with the ground. Place a dumb-bell behind one knee and lift towards the ceiling. Concentrate on pointing the heel towards the ceil-ing.

! Don’t Forget to:Push up with the heel and not the

toe.

What to do:

✔ Muscles worked: Glutes

LEGS186 Ultimate Weight Loss Revealed


by Brad Callen


Alternating LungesOn Bench

Hold two dumbbells to the side of your body. This will make the exercise more challenging and also help your bal-ance by improving your center of grav-ity. Stand a long stride away from the aerobics step. Lunge forward placing one foot onto the step and bending both knees and going towards the floor. Go down as far as you feel comfortable go-ing. Push off the front foot and return to the starting position. Alternate legs re-peating the above with the other leg.

! Don’t Forget to:When stepping on the step make sure you entire foot is

on the the step. Donʼt just put your toes on the step. This will help re-duce the risk of injuring the an-kles. For the leg that is stepping forward, make sure that the knee stays above the heel and DOES NOT go so far forward that it is over the knee. This will save your knee from potential injury.

What to do:

✔ Muscles worked: Quads mostly, also glutes and hamstrings

LEGSUltimate Weight Loss Revealed 187by Brad Callen


Ball Squats

Place a ball on the wall at the level of your lower back. Place the ball so that the curve of the ball is right in the small of your back. Point your feet straight and lean back into ball. Make sure your back is vertical as you do so. Slowly and with control, while push-ing back on the ball, squat down low until your rear is about the same level as your feet or slightly lower. Pushing back on the ball stand back up, rolling the ball back up the wall.

! Don’t Forget to:Lean back in to the ball keeping the back vertical. Donʼt lean up-

per back be closer to the wall than your lower back. In other words, keep the back straight up and down, donʼt merely put pressure on the ball with your upper back. Put your hands ei-ther to your side or hold them in front of you in a fist. Donʼt put your hands on your thighs unless you are alone and just canʼt get back up.

What to do:

✔ Muscles worked: Mostly quads, also some glutes and hamstrings.

Minimal calves



by Brad Callen


Dumbbell Squats

Hold two dumbbells to the side of your body. Keep your vision straight ahead and point your feet straight like two skis going down a hill. With a slight arch in your back squat down low to where your rear is right at or jus lower than your knees. With control stand back up and repeat.

! Don’t Forget to:Make sure you keep your knees in line with your feet.

Do not let them bow in like knock-knees or bow out like bow-legs. Keep those feet pointed straight and the back arched as you go up and down.

What to do:

✔ Muscles worked: Mostly, Quads, also some glutes and hamstrings



This exercise is just like the slow squats except of course you are going to go fast and not slow. Grab your hands in the front of your body like shown.

Stand with your feet about shoulder width apart and your feet pointed straight ahead. Either have a part-ner time you or perform this exercise with a clock having a second hand in view. As fast as you can squat up and down. Bring your rear so that is about the level of your knees or slightly lower on the bottom part of the squat. On the top part of the squat stand almost completely up. For beginners go as fast as you can for about 15-30 seconds. If you are up for a challenge then do the squats for a full minute.

Fast Squats

! Don’t Forget to:Have a slight arch in your back as you

go up and down. Donʼt bounce, keep your toes & heels on the floor. Also, when you bend over be sure not to use too much upper body. All of the motion should be in your legs. This is done by bending at the knees. It is easy to cheat when you go down by just bending your torso over. Avoid this. Donʼt bow your knees in or out, keep them right over your feet.

What to do:

✔ Muscles worked: Mostly quads. Also ham-

strings and glutes



by Brad Callen


Horizontal Leg Press

Sit down and adjust the seat so that the angle in your knees is less than 90 degrees. Place your feet straight on the plat-form. Push off, moving the seat and extend your legs until they are almost completely straight. Re-turn to the start position and continue.

! Don’t Forget to:Donʼt lock your knees completely

on the full leg exten-sion and also donʼt let the weight rack come all the way back down.

What to do:

✔ Muscles worked: Muscles worked: Mostly quads. Also hamstrings and some

glutes. The higher your feet are up the platform the more you will focus on the hamstrings.



This exercise can be done at least two ways. 1. for more advanced exercises hold a medicine ball in front of you as shown. 2. For more beginning to intermediate exercises put your hands in front of you for balance and so that theyʼll basically be

out of the way. Next, get into a lunge position and then jump into the air. As you jump in the air switch your feet so the back foot is now in the front and vice versa. Make sure that when your feet land on the ground that they land at the same time.

Repeat the exercise do-ing about 10-15 reps on each side.

Jump Lunges

! Don’t Forget to:Keep the front knee over the heel as

much as possible. Donʼt lunge so far forward that the knee is over the toes. Keep your feet about shoulder width apart.

What to do:

✔ Muscles worked: Quads mostly, also glutes

and hamstrings



by Brad Callen


Leg Press

Sit down on leg press and put your feet up on the rack. Point your feet straight like two skis going down a hill. Release the rack sup-ports on each side and extend your legs almost to a locked knee. Bring the rack back down to where your knees have

an angle slightly less than 90 degrees. Repeat this motion for each repeti-tion. If you get in a little trouble with the weight being too heavy it is ok to use your hands to push off your thighs. When finished, lock the rack back in the up position by turning the handles on the side in the lock position.

! Don’t Forget to:Keep the feet straight. Be care-

ful at the end of the exercise to make sure the handles are in the locked position before you take your feet off.

What to do:

✔ Muscles worked: Quads primarily, also hamstrings & some glutes



Leg Extension

Leg extension machines may vary from gym to gym. Adjust the machine so that when you sit down the pivot hinge of the machine is right where your knees are. Most leg extension machines have han-dles and some actually have a seat belt. Sit down, grab on to the handles and put your legs behind the arm of the machine at about the lower chins as shown in the start position. Extend your legs until they are completely straight. Hold that straight position for a beat and bring the weights back down. Repeat.

! Don’t Forget to:Donʼt go so fast that on the way down your just relaxing your

legs and letting the weight fall back down. You will find that you will get more out of the exercise by using a lighter weight and going slowly to make sure you have tension in the muscles the entire time than you would going fast with a heavier weight.

What to do:

✔ Muscles worked: Quadriceps



by Brad Callen


Seated Leg Press

Sit down on the machine and put your feet up on the foot platform. Adjust the seat so that there is an angle slightly less than 90 degrees in your knees. Press off of the platform extending your legs as shown. Exhale as you straighten your legs and inhale as you come back to the start position.

! Don’t Forget to:Use a weight that you can control.

Avoid jerky motions. Also, keep your feet pointed straight like two skis on a hill. Donʼt point your toes out or in.

What to do:

✔ Muscles worked: Hamstrings



This exercise is just like the fast squats except of course they are done slowly. Grab your hands in the front of your body like shown. Stand with your feet

about shoulder width apart and your feet pointed straight ahead. SLOWLY, squat down bringing your rear at or be-low the level of your knees. When we say slow we mean REALLY SLOW. From standing to a squat position should be at least a 10 count. It should be at least a 10 count on the way down and an-other 10 count on the way back up. Af-ter just a few repetitions your legs will be on fire.

Slow Squats

! Don’t Forget to:Have a slight arch in your back as you

go up and down. Use all lower body muscles and donʼt just lean over to get lower. Donʼt bow your knees in or out, keep them right over your feet. Keep the feet pointed straight. Also, be sure to keep your heels on the ground.

What to do:

✔ Muscles worked: Quadriceps, hamstrings,

glutes



by Brad Callen


Smith Machine Lunges

First place some sort of pad on the bar so it will be softer on your lower neck mus-cles. A rolled up towel should do just fine. To get into position bring one foot forward and one foot back. The back leg should be positioned so that when you lunge down your upper leg is vertical to the ground, not at an angle. Place the bar on the thick-er muscle part of the trapezius (traps) mus-cle. Unhook the bar from the hook support and lunge down until your knee is close to the floor. Standing back up and return to the start position. Continue all repetitions on one leg and then do the other leg.

! Don’t Forget to:Make sure the feet are pointed straight and the back is verti-

cal. Use a spotter when performing squats.

What to do:

✔ Muscles worked: Mostly quads. Also Glutes and hamstrings



Smith Machine Squats

First place some sort of pad on the bar so it will be softer on your lower neck muscles. A rolled up towel should do just fine. To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck. Place it on the thicker muscle part of the trapezius (traps) muscle. After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down). Unhook the bar from the hook support and squat down with the bar

until your rear is at about the level over your knees or slightly below. Ex-tend the legs, standing back up and return to the start position.

! Don’t Forget to:Make sure the feet are pointed straight and the back is verti-

cal. Use a spotter when performing squats.

What to do:

✔ Muscles worked: Mostly quads. Also Glutes and hamstrings



by Brad Callen


Youʼll need a little space for this exercise. Find an room or area of the gym where you can lunge at least 15-20 paces. Start by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips). For more advanced exercisers hold a dumbbell in each hand or a barbell on your shoulders. Take a long step and bend both knees and lunge towards the floor. Keep you feet pointed straight. The back leg is the one doing most of the work. It is important to keep the front knee over the heel and not over the toes. In other words if you lunge too far forward you will put great pressure on your front knee and increase the risk of injury. Bring your feet together after the first lunge and then lunge forward with the opposite leg. Alternate your legs as you go across the floor and bring your feet together between each step.

Walking Lunges

! Don’t Forget to:Keep the front knee over the heel not the toes.

What to do:

✔ Muscles worked: All leg muscles: quads,

hamstrings, glutes, and some calves.



All you need is a wall. Place your back up against the wall. Suck your abdominal muscles in tight and lower yourself so that your rear is at the same level as your knees. Point your feet straight and hold this position.

Stay there from 10-60 seconds de-p e n d -ing on y o u r f i t ne s s level.

Wall Sitting

! Don’t Forget to:Donʼt cheat by push-ing on your thighs

with your hands.

What to do:

✔ Muscles worked: Quads

Wall Marching

This exercise is a step up from wall sitting. Place your back up against the wall. Suck your abdominal mus-cles in tight and lower yourself so that your rear is at the same level as your knees. Next you want to march by lifting the left knee along with the opposite (right arm) and then

switching. Trust us, this is much harder than it looks and will work your low-er body very well.

What to do:

! Don’t Forget to:Donʼt slide up and down the wall while marching. Do your

best to keep your back stationary on the wall.

✔ Muscles worked: Quads, ham-

strings, glutes



by Brad Callen


Dumbbell Leg Curl

Lay face down on a sit up machine with your head on the incline as shown. Grab onto the side of the bench or the handle grip. Have a partner strap a dumbbell to your feet as shown. Point you toes and slowly extend the legs bringing the dumb-bell down with them. Bring the dumbbell back up only to the point that you can feel constant tension in your hamstring muscles. This exercise can be done alone without having the dumbbell strapped to your feet but it is a bit more difficult to balance the weight. We prefer the strap so you donʼt have to worry about balanc-ing the weight

and can concentrate on working the ham-strings.

! Don’t Forget to:Keep the toes pointed as you come down or the dumbbell will

be harder to keep on your feet.

What to do:

✔ Muscles worked: Hamstrings, some calf muscles



Leg Curl

Lay face down on the leg curl machine. Grab onto the handles and place your legs under the arm of the machine just above the heels. Slowly bend your legs bringing your heels into your rear. Extend the legs back to the start posi-tion as shown. To make the exercise more challenging lift your knees vertically a couple of inches. This will focus more of the weight right on the hamstrings.

! Don’t Forget to:Make sure your feet are pointed

straight. Donʼt bow them out like a duck.

What to do:

✔ Muscles worked: Hamstrings. (also some minor glutes.)



by Brad Callen


Seated Leg Curl

Sit down on the seated leg curl machine and put your legs in between the two leg pads. One pad should be just above your knees and the other on your lower calves. Grab onto the han-dles and bend at the knees bringing your heels down as far as possible. Return to the starting position and continue.

! Don’t Forget to:Use a weight that you can

control. Avoid jerky motions.

What to do:

✔ Muscles worked: Hamstrings



Standing Leg Curl

Place a weight on the floor for you to stand on. Lean over the standing leg curl as shown. Place your elbows on the el-bow supports and grab the handles. Lift one leg up at a time bringing the heel up as high as you can. Bring the weight back down and continue. Do all the rep-etitions on one leg and then switch and do the other leg.

! Don’t Forget to:If you go up too fast your leg will actually come off the leg

pad and you will almost be bounc-ing it up and down. Slow down and keep the leg pad on your calf throughout the entire exercise.

What to do:

✔ Muscles worked: Hamstrings & some glutes



by Brad Callen


Ball Extension

Lie on your back and sup-port yourself on your el-bows. Grab an exercise ball between your ankles and squeeze very tightly. Lift the ball and bend your legs. Lift your legs slight-ly and extend your legs straight like shown. Return to the start position.

! Don’t Forget to:Squeeze the ball tight.

What to do:

✔ Muscles worked: Inner thigh muscles



Ball ExtensionWith Twist

Lay flat on your back and grab an exercise ball be-tween your ankles. Lift the ball so your legs are about straight up in the air. Squeeze the ball tightly and rotate the ball between your legs. Bring one leg to the front of the ball while simultaneously bringing the other leg to the rear of the ball as shown. Alternate and rotate the legs back and forth.

! Don’t Forget to:For balance put your arms down

to the side of your body. Must keep the ball squeezed tight-ly or you are likely to drop it.

What to do:

✔ Muscles worked: Inner thigh muscles



by Brad Callen


Inner Thigh Machine

down on the machine and place one leg on the leg rest. Squeeze the two leg rests together with your one leg and hands and then put the other leg on the outside of the second leg rest. Squeeze the in-ner knees together very slowly working the inner thigh muscles. See also outer thigh machine.

! Don’t Forget to:Go slowly and make sure you bring your legs all the way to-

gether.

What to do:

✔ Muscles worked: Muscles of the inner thigh. (adductor muscles)



Multi Hip: Inner Thigh

Stand on the platform of the multi-hip ma-chine. Adjust the arm of the machine so that it is down at about the 7:00 o c̓lock posi-tion (when doing your left leg) and about the 5:00 o c̓lock position (when doing your right leg). Put your inner thigh against the arm of the machine. While holding on to the handle bars adduct your leg (that is move the leg away towards and across your body) as shown. Exhale as you move the leg in and inhale as you return to the start position.

! Don’t Forget to:Try hard to stand as vertical as possible. Avoid leaning over

away from the direction of your moving leg. That is, donʼt lean left when using your left leg or lean right when using your right leg.

What to do:

✔ Muscles worked: Muscles of the inner thigh (hip adductor muscles) and some

glutes

SHOULDER208 Ultimate Weight Loss Revealed


by Brad Callen


SHOULDERAlternatingFront Dumbbell Raises

Hold two dumbbells close together in front of you with your palms facing your body. Using one arm at a tie lift the dumbbell directly in front of you until your arm is just above the horizontal. Al-ternate arms. Exhale on the way up and inhale on the way down.

! Don’t Forget to:Make sure one arm is all the way down before lifting the

other.

What to do:

✔ Muscles worked: Front Deltoid (shoulder)

SHOULDERSHOULDERUltimate Weight Loss Revealed 209by Brad Callen


Arnold Press

This exercise is best if done sitting on an exercise ball instead of a bench. Sit down on an exercise ball and hold a dumbbell in one hand in front of you. Hold with the palm facing you and about a 90 degree angle in your elbow. Lift the dumbbell up in the air straightening your arm. Do all the repetitions on one arm and then do the other. Exhale on the way up and inhale on the way down. This exercise was made famous by Arnold

S c h w a r -zenegger with one mod i f i c a -tion. Ar-nold would twist his arm as he pressed the dumbbell in the air so that the palm would be facing the front by the time you extend the arm fully. We have just taken out the twist.

! Don’t Forget to:Only let your arm come down to the point that your elbow is

about the level of your shoulder.

What to do:

✔ Muscles worked: Front shoulder



by Brad Callen


SHOULDERBehind BackSmith Machine Shrugs

Adjust the bar on the smith machine so that you can grab it behind your back as shown. Grab the bar with you palms facing the rear and unhook the bar from the rack. Lift the shoulders up and hold the contraction at the top for just a sec-ond before bringing back down. Exhale on the way up and inhale on the way down.

! Don’t Forget to:Keep the arms straight. Bend-ing the arms will work the

arms and not the shoulders and traps.

What to do:

✔ Muscles worked: Shoulders, trapezius



Dumbbell Flys On Ball

Sit down on an exercise ball with two dumb-bells. Start the exercise holding the dumb-bells out the side with about a 90 degree angle in your elbows as shown in the start position. Keeping the forearms vertical bring the arms together as shown in the fin-ish position. Exhale as your bring the arms together and inhale as you bring them back to the start position.

! Don’t Forget to:Make sure when you bring your arms together that you bring

the elbows together as well as the hands. Also, keep the elbows up, donʼt let the arms drop.

What to do:

✔ Muscles worked: Shoulders



by Brad Callen


SHOULDERDumbbell Press On Ball

Sit on an exercise ball. Holding two dumbbells hold them to your side with a 90 degree angle in your elbows and the palms facing forward. Press the dumb-bells over your head bringing them to-gether at the top. Exhale on the way up an inhale on the way back down.

! Don’t Forget to:Only bring your arms back down so that the elbows are

at the same level as your shoul-ders.

What to do:




Dumbbell Shrugs

Stand up and hold two dumbbells to the side of your body. Lifting from the shoulder raise the dumbbells as high as you can. Ex-hale on the way up and inhale on the way back down.

! Don’t Forget to:Keep the arms straight. Donʼt bend at the elbows or you will

be working more arms and less shoulder muscles.

What to do:

✔ Muscles worked: Shoulders, trapezious



by Brad Callen


SHOULDERFront Military Press

Sit down on a front mili-tary bench. Pick up the barbell with the palms facing forward and the bar in front of you. Lift the bar in the air over above your head but in front of you. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Be careful not to arch your

back too much. Try sucking in the ab-dominal muscles to help prevent the back arching.

What to do:

✔ Muscles worked: Shoulders, especially front shoulders



Incline Shoulder Press Machine: Side

Lay down on the incline press machine. Grab the side handles. Press up over your head. Exhale on the way up and inhale on the way down.

! Don’t Forget to:You can adjust the handles on the machine. Adjust them so

that your elbows are beneath your shoulders as shown in the start posi-tion.

What to do:

✔ Muscles worked: Middle of the shoulder muscles



by Brad Callen


SHOULDERLateral Raise Machine

Sit on the bench facing lateral raise ma-chine. Place your arms under the arm pads and grab onto the handles. Lift both arms as high as you can to the side at the same time. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:Donʼt let the weight touch down between each repeti-

tion. Keep constant tension in the muscles.

What to do:




Military Press

Sit down on a military press bench. Reach behind your head and put your hands on the barbell. Have your work out partner help you lift the weight off of the rack. Press the weight above and behind your head. Exhale on the way up and inhale on the way back down.

! Don’t Forget to:As with any exercise where the weight is directly over

you it is best if it is done with a spotter to help you in case you get in trouble.

What to do:

✔ Muscles worked: Shoulders and neck muscles primarily. Also worked are some

arms and upper back



by Brad Callen




Remember, it is up to you to push yourself both during your aerobic exer-cise and during your weight training. I promise you that if you truly push yourself and eat any modifications of the foods I have listed above, you are guaranteed to lose weight and re-shape your body. If you ever have any specific questions please donʼt hesitate to send me an email. I am more than willing to help you reach your weight loss goals!

Check out our new weight loss forum (chat room) where you can always find me or one of the other weight loss experts that are always happy to help answer your questions. There are also many people there that may have asked similar questions that you may have, that are already answered. So, there is tons of information to be learned there.

You can visit the forum for free at: www.free-weight-loss-resources.com/fo-rum

I also send out a free newsletter at the end of every month which contains a good amount of tips and great weight loss resources that will help you along the way. I highly recommend taking advantage of this.You can sign up for the free newsletter at:http://www.free-weight-loss-resources.com

Best of luck,Brad Callenwww.free-weight-loss-resources.com

I have heard nothing about good things from people that have supplement-ed their diet with these weight loss supplements, which Iʼd like to repeat, are NOT weight loss pills containing ephedrine or any other harmful fat burner. Remember, these are only the 4th piece of the puzzle. It is NOT a necessity to take these. You may or may not use them to “supplement” the weight loss program above and I highly recommend choosing a weight loss supplement after you have mastered the first three steps. The following are two that I have heard only good things from.

www.free-weight-loss-resources.com/forum







by Brad Callen


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by Brad Callen


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NOTESUltimate Weight Loss Revealed 223by Brad Callen


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