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TheHealthiest  Weight LossSolutionSystem!
By David Gluhareff 
– Certified Fitness Trainer (ISSA) and author of the book “How ILost 100 Pounds!” the story of his own weight loss journey 
 If we need to…
Lose Weight, Eat Healthier, Tone-Up, Improve Posture, GetRid of Fat and Flab, Strengthen Bones and Muscles, FeelBetter About Yourself, Develop a More StructuredSchedule, Improve Cholesterol and Blood Pressure Levels,Stop Feeling Tired Every Day, Not Be So Stressed,
… Then we need this system!
“This easy 3 step weight loss plan is
 
thehealthiest system for weight loss!” 
 
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TheHealthiest  Weight LossSolutionSystem!
3 Step / (ENR) 9 - Week Plan
Step 1 -
E
xercise Training
(See Card)
 
 Week 1
– 10-20 minute Walk after dinner 3 times per week 
 Week 2
– Walk for 30 min. 3x week after dinner + 30 min.Resistance Training Workout 3x week + Stretching
 Week 3
– Walk for 45 min. 3x week after dinner + 45 min.Resistance Training Workout 3x week + StretchingStep 2 -
N
utritional Planning / Healthy Eating
(See Card)
 
 Week 4
– Clean-up food choices and smaller dinners
 Week 5
– Clean-up food choices, smaller dinners, and smallerportions all day 
 Week 6
– 3 meals + 3 snacks of 
 Protein
,
Carbohydrate
 (Complex, Fruit, Complex, Fruit, Veggies, and Veggies), and
Water 
 each day Step 3 -
R 
est
(See Card)
 
 Week 7 
– Go to bed and Get-up same time everyday with 8hr goal
 Week 8
– Go to bed and Get-up same time everyday with 8hr goal +get a nap for 30-90 minutes
 Week 9
– Go to bed and Get-up same time everyday with 8hr goal +get a nap for 30-90 minutes + get 30-60 min. for self each day 
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Explanation of HWLS System andHow to Incorporate It!
So what is the healthiest weight loss solution system?The healthiest weight loss solution system is a three-step planthat takes nine weeks to accomplish. This doesn’t mean you will getthe body you want in nine weeks, but what I am trying to say is that innine weeks you will be well on your way to integrating this system,this plan, this solution, these three steps into your lifestyle. This willhelp you in three ways, it will help you with exercise training,nutritional planning and rest and I will take each one intermittently and break it down, so you can understand how it works.But in nine weeks, you will be on the right path to the right body type to take shape, to lose body fat, to feel better to help with stronger bones, better blood pressure, cholesterol, less acid reflux.
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