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The 24/7 Fat Loss Report

Joel Marion, CISSN, NSCA-CPT

with Craig Ballantyne, CSCS

Courtesy of 247FatLoss.com

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TABLE OF CONTENTS
I AM NOT AT HOME. 4

HOW TO INCREASE METABOLISM

CREATING AND MAINTAINING AND OPTIMAL FAT BURNING HORMONAL ENVIRONMENT

11

NUTRIENT COMBINING

12

CARB SYNCING

13

STRATEGIC OVERFEEDING

16

THE OTHER REASON YOU'RE MISSING OUT ON MASSIVE FAT LOSS 2-MINUTE SUMMARY

23

25

ABOUT THE AUTHORS

27

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I AM NOT AT HOME.
In fact, I'm currently composing these words from what is perhaps the most unlikely environment EVER to be writing anything about fat loss: a sports bar.

But you know what? I'm burning fatright now. And a LOT of it.

How? Where? What?

Yes, it's true. Even as I sit herewith a beer in my handcalories are being incinerated and fat is a' meltin' because I KNOW how to place, and KEEP, my body in a supercharged fat burning state any time I so desire.

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And you can, too.

The truth is, 99.9% of weight loss programs, even if they "work" short-term, leave you missing out on at least 12 hours of critical fat loss each and every day.

You know what that means? Let's say you lose 5 pounds...

You COULD have lost TEN.

I knowvery sad, but have no fear, it isn't all doom and gloom. You see, burning fat all day long really only requires that you understand how to do two rather simple things:

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1. Increase your metabolism for extended periods of time

2. Create and maintain a fat-burning hormonal environment within your body at all times

Okay, so maybe not so simple. BUT, that's why I'm here at this sports barto teach you the goodness of all day long fat loss. That and to watch football, but mostly to teach.

And guess what? When you learn how to burn fat all day long, you never stop burning fat because days run back to back to backover and over again.

A revolutionary truth to get us started. On to the steps...

Step 1: Increase Your Metabolism

Have you ever reclined in the "recumbent" bike for an hour? Ran a "marathon" on the treadmill? "Ellipted" your way down the yellow brick road on the elliptical trainer? Sure, that will increase your metabolismfor about 5 minutes.

In reality, these types of "slow go" exercise modalities don't do anything AT ALL for all day long fat loss.

Why? Because they lack the fat-burning properties of something much more effective:

Short duration, high intensity exercise.

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Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.

Let's take a closer look.

Short duration, high intensity exercise comes in two major forms: metabolic resistance training (MRT) and variable intensity interval training (VIIT). In this section, I want to take a DEEP look into the benefits of each.

First up, metabolic resistance training:

You're probably wondering, "What exactly is metabolic resistance training?" and that's a good question.

To give it a very basic definition, metabolic resistance training (MRT) is simply "cardio with weights". To get a little more "complex", MRT is strategic total body resistance training in which a series of non competing exercises are performed with minimal rest. Either way, when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.

Here are a couple of studies to support this that my buddy and colleague Alwyn Cosgrove dug up:

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.

Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

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In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism we call this AFTERBURN.

Let's put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you'd still be burning calories from that workout while out at the movies on Saturday night.

You want to burn calories by watching the latest blockbuster hit on a 40 foot screen? Now you can.

Here's another:

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.

Don't get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you've got that down, metabolic resistance training can really take your results to a whole new level.

And here's one more:

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Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.

J Am Coll Nutr. 1999 Apr;18(2):115-21.

This study compared "slow-go" aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY muscle even at an extremely low calorie intake (not so for the aerobic group).

In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.

THAT'S the power of metabolic resistance training.

Convinced that metabolic resistance training flat out WORKS?

Good. Next up, variable intensity interval training:

Variable intensity interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.

For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for an intense fat burning workout that's less than 20 minutes.

Granted, there are many more advanced variations of VIIT that produce even better results, but that's a very basic explanation to give you a basic understanding.

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Does it work?

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.

Metabolism. 1994 Jul;43(7):814-8

Are you sitting down? If not, take a seat.

You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of variable intensity interval training?

While the aerobic/endurance group actually managed to burn more total calories during exercise, the VIIT group lost NINE TIMES more body fat.

NINE TIMES.

Nine times more fat loss in half the time?

The clear choice for fat loss is variable intensity interval training.

And it all comes down to elevated metabolism after your workout is completed - the afterburn.

You see, with the 24/7 Fat Loss System we've mapped out an 8-week program that includes the most cutting edge metabolic resistance training and VIIT workouts available anywhere to ensure you're experiencing the greatest possible afterburn.

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Then, on top of that we've added the magic of our proprietary "metabolic finishers" to the end of each workout to throw your metabolism in to overdrive and increase your afterburn even further. World. Fat Burning. Domination. But we didn't stop there

Step 2: Creating (and maintaining) an optimal fat burning environment within your body
Going back to our previous short list, the second thing you need to do in order to burn fat every minute of every day is create and maintain an optimal fat burning environment within your body at all times. And there's good newsscratch thatGREAT news: You can do it with Mmm Mmm good FOOD.

Now, you've probably heard of Mmm Mmm good foodit's the kind that tastes delicious. Like a big, juicy steak. Or a fat-burning cupcake. Mmmmmmm.

I digress.

Getting back on track, there are three specific strategies we use with clients to naturally manipulate their internal hormonal environment to mirror that of a fat burning ninja.

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Here they are:

1. Nutrient Combining 2. Carb Syncing 3. Strategic Overfeeding

Up first, Nutrient Combining.

Nutrient Combining it's like bakingonly without baking and more fat loss.
Now, you probably already know that you should be eating a mix of high quality proteins, healthy fats, and fibrous carbohydrates daily.

What you probably didn't know is how you combine these nutrients can and will have a profound effect on your body's hormonal response to each meal, and therefore your fat loss.

Avoiding the "Deadly Combination"

If your goal is to avoid fat storage, it's probably a good idea to avoid the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time.

Why, because Storage + Fat = You don't want that.

When you consume dietary fat, fatty acids are released in to the blood.

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When you consume dietary carbohydrate, insulin is secreted in to the blood to shuttle blood sugar to its storage sites.

Putting 2 and 2 together, you can likely deduce that the two nutrients you'll want to avoid consuming together in appreciable amounts are carbs and fat.

Carbs cause the storage hormone insulin to be released. Fat ingestion leads to large amounts of fatty acids in the blood. Insulin + fat = fat storage.

To avoid the problematic situation, follow this simple rule:

Consume protein with every meal. Add either carbs or fat (but not both).

Of course, it's rarely possible to consume ZERO fat or ZERO carbs since most foods have trace amounts of both; just be sure to keep the "unwanted" nutrient under ten grams in each meal.

To recap, here are the two "approved" types of nutrient combining:

1. Protein + Fat meals (with less than 10 grams of carbs) 2. Protein + Carb meals (with less than 10 grams of fat)

So now you know what nutrients to eat together. But, when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat?

IntroducingCarb Syncing
I love carbohydrates. Do you? Of course you do; everyone does.

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And you can still eat plenty of them on a fat loss program no matter what Dr. Atkins and his canary colored book told you.

You see, the key is not avoiding carbs, it's learning to consume them only when your body is most primed to "handle" them best. This comes at two different times of day:

1. In the morning

2. After intense exercise

For one, loads of research has shown that glucose tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them. If youre someone who consumes frequent meals, mid-morning is another great option.

Basically, the rule is this: eat your carbs in the morning, not the afternoon or evening. Unless youre performing intense exercise. Perhaps (well not perhaps, its true) an even better time to eat your carbies is after exercise. During the 1-2 hour window post workout your body is ultra primed to suck up carbs for recovery, energy replenishment, and other anabolic processes (and NOT fat storage).

So, should you choose to work out in the evening, late-night carb snacking can actually be beneficial to your fat loss results and there's no better time to consume the majority of your daily carb allotment than immediately following your workout.

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BUT, there is an ideal situation; a "best of both worlds" if you will. And that's where you schedule your workout in the morning and consume all your carbs early in the day. We call this Carb Syncing because you "sync" your carbohydrate intake with a time window in which your body is literally CRAVING carbs. Here are some sample daily carb-syncing schedules for both exercise and nonexercise days.

Exercise Day:

Breakfast: protein/carbs Mid-morning: protein/carbs Lunch: protein/carbs Mid-afternoon: protein/fat Evening (after exercise): protein/fat Pre-bed: protein/fat

NOTE: Exercise either before or after the breakfast meal

Non-exercise Day:

Breakfast: protein/carbs Mid-morning: protein/carbs Lunch: protein/fat Mid-afternoon: protein/fat Evening: protein/fat Pre-bed: protein/fat

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Low-carb Non-exercise Day:

Breakfast: protein/fat Mid-morning: protein/fat Lunch: protein/fat Mid-afternoon: protein/fat Evening: protein/fat Pre-bed: protein/fat Nutrient Combining and Carb Syncing are the two tools you need to keep your body in a fat burning state 24 hours a day. Combined with the heightened metabolism effects of metabolic resistance and VIIT training, you'll be optimizing your weekly fat loss like never before, all without ever leaving a minute of fat loss on the table.

That's THE BOMB. But there is one way you can still screw things up, and that's by not periodically implementing our third technique: Strategic Overfeeding.

Strategic Overfeeding: Your "Free Pass" To Eat Pizza (Regularly)

So, you go on a diet, and week after week the weight continues to come off like magic eat less and exercise; thats all there is to it.

Yeah righhhhhhhhht.

If only it were that simple. In fact, if it were, wed probably all be sportin abs and bodies resembling those of the supernatural Greeksafter all, the results in and of themselves would be motivation enough to keep going.

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Point in case: I dont know of anyone who went off a diet when things were smooth going and fat was falling off at record speed, do you? Noyou dont.

Unfortunately, the sad reality is that things just aint that easy. Go on a diet and a few weeks later your body SCREWS you by doing everything it can to keep you from losing fat further. Now, while you may think that your body is a just a jerk (and it may be, I mean, I dont really know your body to say one way or another), its actually much more likely that your body cares deeply about you and is trying to protect you.

Huh?

Well, you see, starving is not cool. Believe me, my friend John Romaniello tried it and it totally wasnt. So, when youre starving, your body attempts to counteract the lack of food by saving your own body fat. Why? Simple: fat = warmth and energy (two very important things for your survival when food just so happens to be scarce). The problem is that your body doesnt really know the difference between starving and dieting. After all, the latter is simply a planned lesser degree of the former.

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Im using quotes way too much; Ill try to do better. For those who didnt quite catch that, dieting = starvation on a slightly lesser scale. Bottom line, youre taking in fewer calories than you need and to your body thats a problem, and a substantial one.

So what does it do to correct the problem? Fun stuff: slows metabolism, decreases fat burning hormones, increases fat storing hormones, and protects your current body fat stores. All not good in terms of fat loss results.

The major player in this whole chain of events is the hormone leptin. Consider leptin the big daddy hormone from which all other weight loss hormones get their cues. In fact, leptin plays such a huge role in the starvation protection process that its actually referred to as the anti-starvation hormone.

Understanding leptin:

Leptin is regulated by two things. One is your calorie intake. A high calorie intake equals high leptin levels while a low calorie intake equates to low leptin levels. When leptin falls, so does metabolism and fat burning (which you dont want, in case you didnt know).

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So how do you diet (i.e. eat fewer calories) without having low levels of leptin causing your body to decrease metabolism and fat burning? Interestingly enough, leptins waning response to dieting is a gradual one. It takes about a week of dieting for leptin to significantly decline (by about half). So, after that one single weeka whopping 7 daysyoure sitting there at about 50% of your fat burning potential.

WACK. Fortunately, theres good news. Scratch thatGREAT news.

Let me ask you a question: Do you like pizza? Of course you do. Everyone loves pizza and everyone knows that.

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You love this.

Now, what if I told you that you could use pizza (or any other food that you absolutely love that diets just dont let you have) to reverse the negative adaptations of dieting, skyrocket leptin levels, and send your body right back in to the fat burning zone in as little as 24 hours. Its all true.

I know, tears of joy. In fact, I can remember the first time I read those 307 research papers on the regulation of human bodyweight and metabolism all pointing to pizza for fat loss. I cried all nightand then ordered Papa Johns at 2am. It was awesome.

To summarize: while it takes about 7 days for leptin to decline significantly, it only takes one day of overfeeding or cheating to bring leptin levels back up to normal and put your body back in to the fat burning zone.

And that glorious day is what we refer to as Strategic Overfeeding. You get to overfeed. It's strategic. You lose more fat. It's awesome.

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Now, in order to make Strategic Overfeeding work for optimal fat loss every other day of the diet needs to be strategically set up to optimize the fat loss results of that day, but the fact remains, if youre dieting 7 days a week, week after week, youre screwed.

That approach yields several possible outcomes, none of which are desirable.

If you truly want to lose fat consistently, week after week, you need to have higher calorie days built in to your program.

And you know what? 1,000 calories of pizza works better than 1,000 calories of oatmeal. (Apparently there are lame people who, when instructed to go off their diet, respond by eating more oatmeal. I know, I knowme eitherbut its true.)

So, why does something like pizza work better? Well, the answer, as usual, is research derived! Hey, Im a research junkie, which means as long as you continue to stick by my side youll never have to read that boring crap yourself.

Anyway, the research shows that leptin is highly correlated with another hormone: insulin. When insulin goes up, so does leptin, and vice versa. Which foods have the highest insulin response? Those containing both high glycemic carbohydrate + fat. In fact, the insulin response of these foods is said to be synergistic (if you dont know what that means, heres a good resource: http://dictionary.com) So, stuff like Mac & Cheese (Im not sure why I capitalized that), pizza, doughnuts, cookies, Reeses Peanut Butter Cups, pastries, ice cream and anything else that

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combines carbs + fat all work exceptionally well to raise leptin levels and reset metabolism. You could of course go with a cleaner choice like pasta + cheese (lasagna anyone?) if you dont want to eat cookies. I, however, will continue to enjoy my Double Stuff .

Theres only one thing better than Double Stuff Oreos . Quadruple Stuff . Yeah, baby. (Thats my trademark, by the way).

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The "Other" Reason You're MISSING OUT On Massive Fat Loss

This is the reason that no one really talks about, because it's not "sexy" like Minka Kelly or Craig Ballantyne.

HOT.

But still, it is perhaps the #1 reason people either fail or succeed on a weight loss program, especially in the long term.

What is it? Social support.

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As you probably have discovered, it's really, REALLY hard to do it on your own, and wouldn't you know, research has validated the importance of social support again and again.

Consistently, those who receive regular social support from an external source always lose more weight and have a much higher success rate of keeping it off than those who don't.

And research has also shown that perhaps the best form of social support leading to the most weight loss and long-term maintenance is participation in an online weight loss support community.

In fact, in a year-long study published in the Journal of the American Medical Association, participants in an online weight loss support community lost more than TWICE the weight of participants who took part in a more traditional program. And further, other research published in Obesity Research has shown that over the course of 18 months, those who participated in an online weight loss support community were much more likely to maintain their weight loss than those who did not.

Lose DOUBLE the fat and finally maintain it? Yeah, sign me up, too.

The fact is, no matter how good any fat loss program is, unless you're getting regular social support and motivation, the likelihood of you sticking to that program for any length of time is less than 5%.

Take home message: Community support is a critical aspect of losing fat as quickly as possible, and even more importantly keeping that weight lost forever over the long term. That's why we created the 24/7 Fat Loss Insiders Club, which you'll have a unique opportunity to be a part of very shortly. Stay tuned.

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The 2-minute Summary

As we shared in the beginning of this report, in order to lose fat around the clock, there are TWO things you must do: 1. Increase your metabolism for extended periods of time we do this through strategic Metabolic Resistance Training (MRT) and Variable Intensity Interval Training (VIIT).

2. Create (and maintain) an optimal fat burning environment within the body at all times this is done via three cutting edge nutrition strategies: a) Nutrient Combining avoid the "deadly combination" of fats and carbs b) Carb Syncing syncing your carbohydrate intake with the time of day your body is most primed to process them (in the morning and after your workout). For best results, perform a morning workout and consume all carbohydrates in the morning hours c) Strategic Overfeeding Introducing higher calorie, carb, and fat days in to your diet on a weekly basis to prevent your metabolism from plummeting and to keep important fat burning hormones elevated

And even if you master all of the above, the secret "missing ingredient" in fat loss success is almost always community support and motivationit's how you actually tap in to the power of a phenomenal system; staying motivated, active engagement, and continuing to follow through with the program. On November 8th, we will be releasing the full 24/7 Fat Loss system via a closed door invitation only presale. It combines literally everything we've discussed in this report (and a ton more) in to a full-on, step-by-step, 8-week fat-annihilating program that will have you burning fat every minute of every day. And because you downloaded this

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report, you will have the opportunity to get the entire system before anyone else, AND at a sweet discount.

Beyond that, we'll also be hooking you up with even more FREE content over the course of the next two weeks, including an opportunity to win one of FIVE free copies of the entire 24/7 Fat Loss system that we'll be giving away. Stay tuned; you're in good hands

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About Joel Marion, CISSN, NSCA-CPT

Joel Marion has been recognized by Mens Fitness magazine as one of Americas top 50 personal trainers, and even more, Americas #1 Virtual Trainer.

When it comes to getting results with clients, regardless of location, Joel delivers, time and time again.

As a nationally published author and fitness personality, Joel has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Mens Fitness, Womans Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers. His other accomplishments include winning the worlds largest Body Transformation contest for regular people, the Body-for-Life Transformation Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports nutritionist and personal trainer through the nations premier certification agencies. Rest assured, he's got you covered.

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About Craig Ballantyne, CSCS

Craig Ballantyne is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a Mens Health magazine training expert, and a member of the Training Advisory Board for Oxygen magazine. Craig's work has appeared in numerous other magazines, including Womens Health, GQ, Maxim, National Geographic, Mens Fitness, and Muscle and Fitness Hers. Craig also has an advanced research background, completing a Masters of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. He continues to study the latest training, supplementation, and nutrition research that will help improve clients health and wellness as well as their physical and mental performance. Basically, he's a bad ass.

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