© 247FatLoss.com. All Rights Reserved.

The 24/7 Fat Loss Report

Joel Marion, CISSN, NSCA-CPT
with Craig Ballantyne, CSCS

Courtesy of 247FatLoss.com

© 247FatLoss.com. All Rights Reserved.

All Rights Reserved.TABLE OF CONTENTS I AM NOT AT HOME.com. . 4 HOW TO INCREASE METABOLISM 6 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 © 247FatLoss.

© 247FatLoss. How? Where? What? Yes. it's true. 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. And a LOT of it. and KEEP. my body in a supercharged fat burning state any time I so desire.I AM NOT AT HOME. In fact. Even as I sit here—with a beer in my hand—calories are being incinerated and fat is a' meltin' because I KNOW how to place.com. But you know what? I'm burning fat…right now. All Rights Reserved. .

I know…very sad.. You COULD have lost TEN. leave you missing out on at least 12 hours of critical fat loss each and every day.And you can.com. 99. it isn't all doom and gloom. All Rights Reserved. too. burning fat all day long really only requires that you understand how to do two rather simple things: © 247FatLoss. but have no fear. You see. .9% of weight loss programs. You know what that means? Let's say you lose 5 pounds. even if they "work" short-term.. The truth is.

1. 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. A revolutionary truth to get us started. you never stop burning fat because days run back to back to back…over and over again. Increase your metabolism for extended periods of time 2. © 247FatLoss. In reality.com. so maybe not so simple. And guess what? When you learn how to burn fat all day long.. On to the steps. BUT. but mostly to teach. that will increase your metabolism…for about 5 minutes. that's why I'm here at this sports bar…to teach you the goodness of all day long fat loss. . All Rights Reserved. high intensity exercise. That and to watch football. Why? Because they lack the fat-burning properties of something much more effective: Short duration. these types of "slow go" exercise modalities don't do anything AT ALL for all day long fat loss.. Create and maintain a fat-burning hormonal environment within your body at all times Okay.

this is it. Eur J Appl Physiol. 2002 Mar. if you are looking for the fastest fat loss results. MRT is strategic total body resistance training in which a series of non competing exercises are performed with minimal rest. high intensity exercise comes in two major forms: metabolic resistance training (MRT) and variable intensity interval training (VIIT). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. McBride JM. First up. "What exactly is metabolic resistance training?" and that's a good question.Simply put. Mikat RP. To give it a very basic definition. metabolic resistance training (MRT) is simply "cardio with weights". Let's take a closer look. In this section. Either way. Here are a couple of studies to support this that my buddy and colleague Alwyn Cosgrove dug up: Schuenke MD. To get a little more "complex". high intensity exercise is a MUST. when speaking of the most effective form of exercise for the fastest possible fat loss. . Epub 2002 Jan 29. I want to take a DEEP look into the benefits of each. © 247FatLoss.86(5):411-7. Short duration.com. metabolic resistance training: You're probably wondering. All Rights Reserved.

Let's put this in perspective: Say that you worked out at 8AM on Friday. 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.. pp. Don't get me wrong. Vol. 31.com. All Rights Reserved. 1999. Med. The result was a 38 hour increase in metabolism – we call this AFTERBURN. you'd still be burning calories from that workout while out at the movies on Saturday night. . 1320-1329. 9. You want to burn calories by watching the latest blockbuster hit on a 40 foot screen? Now you can. Sci. diet is the NUMBER ONE component of the fat loss puzzle. Volek et al. but once you've got that down.In this study a 30-minute circuit style metabolic resistance training session was put to the test. Sports Exerc. Here's another: Kramer. And here's one more: © 247FatLoss. Influence of exercise training on physiological and performance changes with weight loss in men. metabolic resistance training can really take your results to a whole new level. By way of metabolic resistance training. No.

For example. Kolar M. . Yeater R. Hornsby G. In fact. J Am Coll Nutr. 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). Next up. Donley D. © 247FatLoss. Sauers J. there are many more advanced variations of VIIT that produce even better results. Granted.18(2):115-21. believe it or not. Ullrich IH. the resistance training group actually increased overall metabolic rate.com. THAT'S the power of metabolic resistance training. 1999 Apr. you may run very hard for a period of one minute and then follow it up with walking for one minute. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. All Rights Reserved.Bryner RW. Convinced that metabolic resistance training flat out WORKS? Good. while the aerobic group experienced a decrease in metabolism (and lost muscle). but that's a very basic explanation to give you a basic understanding. repeating 8-10 times for an intense fat burning workout that's less than 20 minutes. Effects of resistance vs. 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.

the afterburn.com. . All Rights Reserved. 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. the VIIT group lost NINE TIMES more body fat. Bouchard C. © 247FatLoss. 1994 Jul. And it all comes down to elevated metabolism after your workout is completed . Metabolism. 15 weeks of variable intensity interval training? While the aerobic/endurance group actually managed to burn more total calories during exercise. You want to know what happened when this research group compared 20 weeks of endurance training vs. Simoneau JA. NINE TIMES. Impact of exercise intensity on body fatness and skeletal muscle metabolism.43(7):814-8 Are you sitting down? If not. You see. take a seat. Nine times more fat loss in half the time? The clear choice for fat loss is variable intensity interval training.Does it work? Tremblay A.

there are three specific strategies we use with clients to naturally manipulate their internal hormonal environment to mirror that of a fat burning ninja. juicy steak.com. And there's good news…scratch that…GREAT news: You can do it with Mmm Mmm good FOOD. you've probably heard of Mmm Mmm good food…it's the kind that tastes delicious. Like a big. . 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. Getting back on track. Fat Burning. Domination.Then. I digress. Mmmmmmm. © 247FatLoss. 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. Or a fat-burning cupcake. All Rights Reserved. Now. World. 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.

healthy fats. Nutrient Combining. Strategic Overfeeding Up first. Nutrient Combining – it's like baking…only without baking and more fat loss. When you consume dietary fat. 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.Here they are: 1. fatty acids are released in to the blood. because Storage + Fat = You don't want that. 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. © 247FatLoss. and fibrous carbohydrates daily. and therefore your fat loss. Carb Syncing™ 3. .com. Why. All Rights Reserved. Now. Nutrient Combining 2. Avoiding the "Deadly Combination" If your goal is to avoid fat storage. you probably already know that you should be eating a mix of high quality proteins.

insulin is secreted in to the blood to shuttle blood sugar to its storage sites. Add either carbs or fat (but not both). Fat ingestion leads to large amounts of fatty acids in the blood. Protein + Fat meals (with less than 10 grams of carbs) 2. To recap. everyone does. To avoid the problematic situation. But. it's rarely possible to consume ZERO fat or ZERO carbs since most foods have trace amounts of both. Putting 2 and 2 together. © 247FatLoss. . here are the two "approved" types of nutrient combining: 1. just be sure to keep the "unwanted" nutrient under ten grams in each meal. follow this simple rule: Consume protein with every meal. Carbs cause the storage hormone insulin to be released.When you consume dietary carbohydrate. Protein + Carb meals (with less than 10 grams of fat) So now you know what nutrients to eat together. when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat? Introducing…Carb Syncing™ I love carbohydrates. Of course. Do you? Of course you do. All Rights Reserved. Insulin + fat = fat storage.com. you can likely deduce that the two nutrients you'll want to avoid consuming together in appreciable amounts are carbs and fat.

If you’re someone who consumes frequent meals. 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. So. Perhaps (well not perhaps. not the afternoon or evening. energy replenishment. it’s true) an even better time to eat your carbies is after exercise. Unless… …you’re performing intense exercise. Basically. the rule is this: eat your carbs in the morning. loads of research has shown that glucose tolerance is highest in the morning. should you choose to work out in the evening. You see.com. the key is not avoiding carbs. it's learning to consume them only when your body is most primed to "handle" them best.And you can still eat plenty of them on a fat loss program no matter what Dr. mid-morning is another great option. In the morning 2. 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. During the 1-2 hour window post workout your body is ultra primed to suck up carbs for recovery. . © 247FatLoss. Atkins and his canary colored book told you. After intense exercise For one. This comes at two different times of day: 1. and other anabolic processes (and NOT fat storage). All Rights Reserved.

All Rights Reserved. . And that's where you schedule your workout in the morning and consume all your carbs early in the day.BUT. a "best of both worlds" if you will.com. We call this Carb Syncing™ because you "sync" your carbohydrate intake with a time window in which your body is literally CRAVING carbs. 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 © 247FatLoss. there is an ideal situation. Here are some sample daily ‖carb-syncing‖ schedules for both exercise and nonexercise days.

the results in and of themselves would be motivation enough to keep going. But there is one way you can still screw things up. that’s all there is to it. Combined with the heightened metabolism effects of metabolic resistance and VIIT training. if it were. and week after week the weight continues to come off like magic— eat less and exercise. All Rights Reserved. Strategic Overfeeding: Your "Free Pass" To Eat Pizza (Regularly) So. That's THE BOMB. If only it were that simple. © 247FatLoss. Yeah righhhhhhhhht. all without ever leaving a minute of fat loss on the table. you'll be optimizing your weekly fat loss like never before. we’d probably all be sportin’ abs and bodies resembling those of the supernatural Greeks—after all. In fact.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. . you go on a diet.com. and that's by not periodically implementing our third technique: Strategic Overfeeding.

my friend John Romaniello tried it and it totally wasn’t. All Rights Reserved. I mean. the sad reality is that things just aint that easy. Huh? Well. it’s actually much more likely that your body cares deeply about you and is trying to protect you. So. while you may think that your body is a just a jerk (and it may be.  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. starving is not cool. do you? No…you don’t. Why? Simple: fat = warmth and energy (two very important things for your survival when food just so happens to be scarce). when you’re ―starving‖. you see. . Believe me. Now.com. your body attempts to counteract the lack of food by ―saving‖ your own body fat. After all. I don’t really know your body to say one way or another). © 247FatLoss. the latter is simply a ―planned‖ lesser degree of the former. Unfortunately. The problem is that your body doesn’t really know the difference between starving and dieting.Point in case: I don’t know of anyone who went off a diet when things were smooth going and fat was falling off at record speed.

All Rights Reserved. In fact. you’re taking in fewer calories than you need and to your body that’s a problem. Understanding leptin: Leptin is regulated by two things. © 247FatLoss. When leptin falls. Consider leptin the ―big daddy‖ hormone from which all other weight loss hormones get their cues. . leptin plays such a huge role in the starvation protection process that it’s actually referred to as the ―anti-starvation‖ hormone. and a substantial one.com. So what does it do to correct the problem? Fun stuff: slows metabolism. dieting = starvation on a slightly lesser scale. increases fat storing hormones. A high calorie intake equals high leptin levels while a low calorie intake equates to low leptin levels. For those who didn’t quite catch that. and ―protects‖ your current body fat stores. in case you didn’t know). Bottom line. I’ll try to do better. All not good in terms of fat loss results.I’m using quotes way too much. decreases fat burning hormones. so does metabolism and fat burning (which you don’t want. One is your calorie intake. The major player in this whole chain of events is the hormone leptin.

eat fewer calories) without having low levels of leptin causing your body to decrease metabolism and fat burning? Interestingly enough. Let me ask you a question: Do you like pizza? Of course you do. © 247FatLoss. All Rights Reserved. . leptin’s waning response to dieting is a gradual one. WACK. there’s good news.e. after that one single week—a whopping 7 days—you’re sitting there at about 50% of your fat burning potential. Everyone loves pizza and everyone knows that. Scratch that—GREAT news. It takes about a week of dieting for leptin to significantly decline (by about half).com. So. Fortunately.So how do you ―diet‖ (i.

It's awesome. And that glorious day is what we refer to as Strategic Overfeeding. 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. In fact. what if I told you that you could use pizza (or any other food that you absolutely love that ―diets‖ just don’t let you have) to reverse the negative adaptations of dieting. 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. All Rights Reserved. . I cried all night…and then ordered Papa John’s at 2am. It was awesome. To summarize: while it takes about 7 days for leptin to decline significantly. It’s all true. Now. tears of joy. © 247FatLoss. skyrocket leptin levels. and send your body right back in to the fat burning zone in as little as 24 hours. I know.You love this. It's strategic. You lose more fat. You get to overfeed.com.

I know. and vice versa. the insulin response of these foods is said to be synergistic (if you don’t know what that means. doughnuts. I know…me either…but it’s true. the answer. but the fact remains. which means as long as you continue to stick by my side you’ll never have to read that boring crap yourself.) So. In fact. That approach yields several possible outcomes. as usual. none of which are desirable. (Apparently there are lame people who. . 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. When insulin goes up. week after week. the research shows that leptin is highly correlated with another hormone: insulin.com. week after week. so does leptin. pizza. if you’re dieting 7 days a week.Now. All Rights Reserved. here’s a good resource: http://dictionary. ice cream and anything else that © 247FatLoss. stuff like Mac & Cheese (I’m not sure why I capitalized that). respond by eating more oatmeal.000 calories of oatmeal. I’m a research junkie. Which foods have the highest insulin response? Those containing both high glycemic carbohydrate + fat. Reese’s® Peanut Butter Cups.000 calories of pizza works better than 1. cookies. you need to have higher calorie days built in to your program. why does something like pizza work better? Well. you’re screwed. And you know what? 1.com) So. is research derived! Hey. when instructed to ―go off their diet‖. pastries. Anyway. If you truly want to lose fat consistently.

(That’s my trademark. You could of course go with a ―cleaner‖ choice like pasta + cheese (lasagna anyone?) if you don’t want to eat cookies. will continue to enjoy my Double Stuff ®.com. All Rights Reserved. I. however. Quadruple Stuff ™. Yeah. by the way). There’s only one thing better than Double Stuff ® Oreos ®. © 247FatLoss.combines carbs + fat all work exceptionally well to raise leptin levels and reset metabolism. baby. .

it is perhaps the #1 reason people either fail or succeed on a weight loss program. What is it? Social support. HOT.com. especially in the long term. . © 247FatLoss. because it's not "sexy" like Minka Kelly or Craig Ballantyne. All Rights Reserved. But still.The "Other" Reason You're MISSING OUT On Massive Fat Loss This is the reason that no one really talks about.

REALLY hard to do it on your own.com. 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. Lose DOUBLE the fat and finally maintain it? Yeah. © 247FatLoss. no matter how good any fat loss program is. sign me up. participants in an online weight loss support community lost more than TWICE the weight of participants who took part in a more traditional program. research has validated the importance of social support again and again. which you'll have a unique opportunity to be a part of very shortly. Stay tuned. unless you're getting regular social support and motivation. Consistently. those who participated in an online weight loss support community were much more likely to maintain their weight loss than those who did not. 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. All Rights Reserved. The fact is. . too. and even more importantly keeping that weight lost forever over the long term. And further. In fact. and wouldn't you know. the likelihood of you sticking to that program for any length of time is less than 5%. it's really. Take home message: Community support is a critical aspect of losing fat as quickly as possible. other research published in Obesity Research has shown that over the course of 18 months. That's why we created the 24/7 Fat Loss Insiders Club.As you probably have discovered. in a year-long study published in the Journal of the American Medical Association.

Increase your metabolism for extended periods of time – we do this through strategic Metabolic Resistance Training (MRT) and Variable Intensity Interval Training (VIIT). in order to lose fat around the clock. . 8-week fat-annihilating program that will have you burning fat every minute of every day. step-by-step. carb. we will be releasing the full 24/7 Fat Loss system via a closed door invitation only presale. and continuing to follow through with the program. On November 8th. 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). It combines literally everything we've discussed in this report (and a ton more) in to a full-on. active engagement. All Rights Reserved. perform a morning workout and consume all carbohydrates in the morning hours c) Strategic Overfeeding – Introducing higher calorie.com. And because you downloaded this © 247FatLoss. 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. 2.The 2-minute Summary As we shared in the beginning of this report. there are TWO things you must do: 1. the secret "missing ingredient" in fat loss success is almost always community support and motivation—it's how you actually tap in to the power of a phenomenal system. For best results. staying motivated.

we'll also be hooking you up with even more FREE content over the course of the next two weeks.report. All Rights Reserved. you will have the opportunity to get the entire system before anyone else. . including an opportunity to win one of FIVE free copies of the entire 24/7 Fat Loss system that we'll be giving away. you're in good hands  © 247FatLoss. AND at a sweet discount. Stay tuned.com. Beyond that.

and Muscle & Fitness Hers. regardless of location. Joel has appeared on such television networks as NBC. time and time again. As a nationally published author and fitness personality. NSCA-CPT Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top 50 personal trainers. the Body-for-Life Transformation Challenge. Oxygen. and even more. When it comes to getting results with clients. America’s #1 ―Virtual‖ Trainer. is a frequent guest on SIRIUS satellite radio. and CBS. Maximum Fitness. Woman’s Day.About Joel Marion. MuscleMag International. Clean Eating. he's got you covered. Joel delivers. Rest assured. His other accomplishments include winning the world’s largest Body Transformation contest for ―regular‖ people. ABC.com. . and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness. © 247FatLoss. All Rights Reserved. CISSN. 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 nation’s premier certification agencies.

. supplementation. completing a Master’s of Science Degree in Exercise Physiology from McMaster University in Hamilton. and a member of the Training Advisory Board for Oxygen magazine. GQ. and Muscle and Fitness Hers. Canada. © 247FatLoss.About Craig Ballantyne. including Women’s Health.com. a Men’s Health magazine training expert. and nutrition research that will help improve client’s health and wellness as well as their physical and mental performance. he's a bad ass. CSCS Craig Ballantyne is a Strength & Conditioning coach in Toronto. Basically. National Geographic. Maxim. Craig also has an advanced research background. Ontario. Craig's work has appeared in numerous other magazines. author of Turbulence Training. Men’s Fitness. He continues to study the latest training. All Rights Reserved.

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