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This book is supplied for educational and information purposes only and, as experienced in this subject matter as the contributors are, no claim or opinion in this program is intended to be, nor should be construed to be, medical advice. Always consult with your doctor before making any changes to your diet and nutrition program. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher and the contributors are not engaged in rendering health, nutritional, fitness, or other professional advice. If fitness advice or other professional assistance is required, the services of a competent professional should be sought. The contributors do not accept any responsibility for any liabilities resulting from any decisions made by purchasers of this book. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The author and publisher shall not be held liable for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any action, treatment, or application of any workout method or food discussed in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course. The information or products mentioned in this book are not intended to diagnose, treat, cure or prevent any disease. The respective authors of the book and the author make no representations about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. In no event shall the respective authors of this book and or the author be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.
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and stronger using the same principles and shares this information with anybody who is serious about improving their health & physique. in the trenches experience to help others unleash their true fitness potential. To your best body ever. no gimmick approach. Jamin has become an inspiration for people across the world with his amazing recovery from a debilitating and almost deadly intestinal disease.com which teaches the top secret techniques used by world class professional fitness models that help you build lean muscle. Jamin helps “regular joes” unlock their genetic potential using a no bs.The6PackSecret. Jamin has worked extensively with athletes on the professional and collegiate level and as an ex-Division 1 and professional athlete himself. After a two year battle with the illness.com Copyright © Jamin Thompson www.About The Author Jamin Thompson is a pro fitness model and sports performance expert in Los Angeles. Jamin Thompson Author – The 6 Pack Secret www. he lost over 40 pounds of hard earned muscle. leaner.the6packsecret. but was able to “heal” himself using natural whole foods. As a fitness expert and author. increase your metabolism and lose stubborn fat.the6packsecret. Jamin is the author of The 6 Pack Secret: Fat Burning Secrets of The World’s Top Fitness Models found at www.com – All Rights Reserved 4 . Now he helps others get healthier. Using the same type of high intensity programs and techniques that create world class athletes. and real nutrition. Jamin uses his real world.
.. 14 Fat Loss Tips ………………………………………………..the6packsecret.. 33 Copyright © Jamin Thompson www..com – All Rights Reserved 5 ......... 3 Grocery List ………………………………………………… 11 The 10 Commandments ………………………………….Table of Contents Meal Plans ………………………………………………….. 12 Foods To Avoid ……………………………………………... 26 Fat Loss Training …………………………………….. 18 Cheat Meals …………………………………………….... 27 Conclusion …………………………………………………... 20 Nutrition Resources ………………………………....
½ cup onions ½ cup mushrooms ½ cup Oatmeal 30 grams whey protein 1 cup Sliced tomatoes 1 cup Sliced cucumber 15 Raw Almonds 5 oz ground chicken 1 Slice Turkey Bacon 1 cup Sliced Tomatoes ¼ cup grilled Onions ½ cup Brown Rice 30 grams whey protein ½ cup plain low fat yogurt ½ cup cherries 15 raw cashews 6 oz lean steak ½ cup brown rice 2 cups cabbage 2 cups Zucchini 30 grams Protein Powder 2 tsp Olive or Flax Oil 1 cup Pineapple Protein 35 Carbs 40 Fat 14 Calories 456 COMMENTS: Protein 38 Carbs 13 Fat 15 Calories 321 Protein 36 Carbs 49 Fat 4 Calories 365 Protein 42 Carbs 27 Fat 16 Calories 385 Protein 44 Carbs 48 Fat 6 Calories 460 Protein 30 Carbs 22 Fat 14 Calories 315 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2302 Copyright © Jamin Thompson www.the6packsecret.com – All Rights Reserved 6 .SU NDA Y 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 6 Egg Whites 1tbsp Flax Oil ½ Grapefruit 1 cup peppers.
16g carbohydrates. 2g fat 6 oz Tilapia ½ cup Brown Rice ½ ounce black beans 1 cup Chopped Zucchini & Squash 2 tsp Olive or Flax Oil 30 grams whey protein 2 tbsp raw almond butter ½ apple Protein 27 Carbs 23 Fat 5 Calories 290 Protein 37 Carbs 18 Fat 17 Calories 415 Protein 36 Carbs 37 Fat 6 Calories 354 Protein 35 Carbs 19 Fat 12 Calories 309 Protein 39 Carbs 31 Fat 14 Calories 495 Protein 30 Carbs 16 Fat 15 Calories 337 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2200 Copyright © Jamin Thompson www.com – All Rights Reserved 7 .MONDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 5 egg whites & one full egg 1/2 cup cherries 1 Ezekiel Wrap 1 tsp salsa 30 Grams whey protein ½ cup plain low fat yogurt ½ cup strawberries 2 tbsp raw almond butter Celery sticks 6 oz lean chopped steak ½ cup Grilled onions 1 cup Grilled Peppers ½ Sweet Potato 1 Cup Spinach 30 Grams whey protein ½ cup cherries 15 raw cashews 30g protein.the6packsecret.
TUESDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 3 Protein Pancakes ½ cup blueberries ½ cup strawberries 30 grams whey protein 10 small cantaloupe cubes 12 Raw Walnuts 6 oz grilled shrimp 2 cups sliced cucumber ½ cup chopped mushrooms ½ cup Brown Rice 1tbsp olive or flax oil 1serving Protein Powder (30 grams) ½ cup plain low fat yogurt ½ apple 15 raw cashews 1 Can Tongol Tuna in water 1 cup chopped Zucchini ¼ cup diced onion 1 tsp Hummus 2 tsp Olive or Flax oil 1 Ezekiel Wrap 30 grams Protein powder 2 tsp Olive or Flax oil 1 Plum Protein 42 Carbs 51 Fat 4 Calories 391 Protein 30 Carbs 20 Fat 16 Calories 345 Protein 34 Carbs 31 Fat 14 Calories 449 Protein 42 Carbs 25 Fat 14 Calories 375 Protein 41 Carbs 24 Fat 14 Calories 481 COMMENTS: See protein pancake recipe below COMMENTS: COMMENTS: COMMENTS: COMMENTS: Protein 30 Carbs 8 Fat 14 Calories 265 COMMENTS: TOTAL DAILY CALORIES: 2306 Copyright © Jamin Thompson www.the6packsecret.com – All Rights Reserved 8 .
the6packsecret.com – All Rights Reserved 9 .WEDNESDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 6 Egg whites 3 cups Spinach 1 cup diced zucchini ¼ cup pico de gallo 2 tsp Olive or Flax oil 30 grams whey protein 2 tbsp raw almond butter ½ apple 3-4 oz lean ground bison ½ Sweet Potato 2 Cups Spinach 1 cup Sautéed mushrooms ¼ cup sautéed onions 30 grams whey protein 10 strawberries 15 cashews 6 oz salmon steak 2 cups spinach 1 cup asparagus ½ cup brown rice 1 tsp Olive or Flax oil 1 cup low fat cottage cheese 12 almonds 6 cherries 3pm: Meal #4 6pm: Dinner 9pm: Snack Protein 24 Carbs 16 Fat 14 Calories 287 Protein 30 Carbs 16 Fat 15 Calories 337 Protein 24 Carbs 32 Fat 3 Calories 285 Protein 35 Carbs 20 Fat 12 Calories 315 Protein 36 Carbs 27 Fat 11 Calories 558 Protein 26 Carbs 12 Fat 16 Calories 330 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2120 Copyright © Jamin Thompson www.
THURSDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 30 grams whey protein 2 tsp raw macadamia nut butter ½ apple 1/2 Cup Oatmeal 4 oz sliced turkey breast 1 cup leeks 2 cups spinach 2 tbsp raw cashew butter 4 oz Grilled Salmon 3 cups Tossed Green Salad ½ Sweet Potato 30 grams whey protein 1 cup boysenberries 12 almonds 6 oz lean chopped steak ½ cup brown rice 2 cups zucchini ½ cup onion 30 grams whey protein ½ cup plain low fat yogurt ½ cup blueberries 12 almonds Protein 35 Carbs 37 Fat 12 Calories 410 Protein 20 Carbs 18 Fat 14 Calories 338 Protein 24 Carbs 35 Fat 16 Calories 375 Protein 30 Carbs 20 Fat 15 Calories 330 Protein 45 Carbs 45 Fat 6 Calories 402 Protein 43 Carbs 23 Fat 17 Calories 230 COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: COMMENTS: TOTAL DAILY CALORIES: 2085 Copyright © Jamin Thompson www.com – All Rights Reserved 10 .the6packsecret.
com – All Rights Reserved 11 .FRIDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack Protein 34 Carbs 39 Fat 3 Calories 316 Protein 37 Carbs 19 Fat 17 Calories 380 Protein 34 Carbs 12 Fat 14 Calories 357 Protein 35 Carbs 19 Fat 12 Calories 308 Protein 42 Carbs 43 Fat 14 Calories 516 COMMENTS: 5 oz ground chicken 1 Slice Turkey Bacon 1 cup Sliced Tomatoes ¼ cup Grilled Onions ½ cup brown rice 30 grams whey protein ½ cup plain low fat yogurt ½ cup pineapple 12 almonds 6 oz grilled shrimp ¼ cup chopped onions 1 cup cucumber ½ cup bell peppers 2 tsp Olive or Flax oil 1serving Protein Powder (30 grams) ½ cup cherries 12 raw cashews 6 oz Grilled Skinless Chicken Breast ½ cup brown rice ½ cup yellow pepper 1 cup zucchini ½ cup red pepper ¼ cup diced onions 2 tsp Olive or Flax oil 30 grams Protein powder 2 tsp Olive or Flax oil 1 Plum COMMENTS: COMMENTS: COMMENTS: COMMENTS: Protein 30 Carbs 8 Fat 14 Calories 265 COMMENTS: TOTAL DAILY CALORIES: 2142 Copyright © Jamin Thompson www.the6packsecret.
See options below. COMMENTS: 1 Lean Ground Buffalo Patty 2 slices Ezekiel Bread 1 slice low fat cheese ¼ cup grilled onions Lettuce leaf 1 tomato slice 15 grams whey protein 6 almonds ½ cup blackberries Protein 58 Carbs 36 Fat 14 Calories 476 COMMENTS: Protein 18 Carbs 11 Fat 6 Calories 164 COMMENTS: TOTAL DAILY CALORIES: 1773* *(Does not include cheat meal calories) Copyright © Jamin Thompson www.com – All Rights Reserved 12 . You have been good all week so reward yourself.the6packsecret.SATURDAY 7am: Breakfast 10am: Meal #2 12pm: Lunch 3pm: Meal #4 6pm: Dinner 9pm: Snack 5 egg whites & one full egg 1 cup Zucchini 1 cup chopped lettuce ¼ cup diced onion 1 tsp Olive or Flax oil 1 Ezekiel Wrap 30 grams whey protein 10 small cantaloupe cubes 12 Raw Walnuts Protein 27 Carbs 24 Fat 12 Calories 384 COMMENTS: Protein 30 Carbs 20 Fat 16 Calories 345 COMMENTS: **CHEAT MEAL OF YOUR CHOICE** 30 grams whey protein ½ cup plain low fat yogurt ½ cup boysenberries ½ cup raspberries 12 almonds Protein 42 Carbs 39 Fat 17 Calories 404 COMMENTS: Don’t over do it.
000 and 2. **You may need to adjust the calorie and portion sizes from the meal plans above to suit your individual needs. Low-Fat Yogurt Ezekiel Wraps Ezekiel Bread Black Beans Pico de Gallo DIETARY GUIDELINES: **Men should eat between 2. Women should eat between 1.600 and 2.500 calories per day. **The meals above are just samples.GROCERY LIST GROCERY LIST ______________________________________________________ ______________________________________________________ PROTEIN PROTEIN Egg whites Whole eggs Tilapia Chicken breast Salmon Bison Canned Tuna Whey Protein Powder Shrimp Lean Steak Cottage Cheese Turkey breast CARBS CARBS Oatmeal Brown Rice Sweet Potato Zucchini Cabbage Lettuce Onion Asparagus Leeks Spinach Cucumber Tomatoes Mushrooms Broccoli Peppers Celery Grapefruit Boysenberries Grapes Strawberries Blueberries Apple Pear Plum Raspberries Blackberries Cherries Pineapple FATS FATS Cashews Almonds Walnuts Peanut Flax Oil Olive Oil Macadamia Nut Butter M I SC M I SC Low fat cheese Plain. You may mix and match foods depending on your tastes and preference.000 calories per day. Copyright © Jamin Thompson www. Mix it up and be creative.the6packsecret.com – All Rights Reserved 13 .
I don’t put crap fuel in it. just do a few pushups at work or take a brisk 15 minute walk during the day. fitness. 3. so if you have been neglecting your nutrition I have laid out a few simple guidelines/rules to follow that will help you create a new sense of well-being. Whole foods that are left in their natural. why not jump rope or do some abdominal exercises instead of laying there collecting dust? I like to think of my body as an expensive sports car and treat it as such. These nutrients will keep your body functioning at its peak. pure. Just about all of the metabolic wastes of the body are acids so we need to eat alkaline forming foods like fruits and vegetables to neutralize these acid wastes. 2. 1. These foods will help you build a body that is healthy. fresh. But if you want to feel great you must keep your body healthy. Good health is not a gift from above. Acid wastes are especially dangerous because they are believed to cause a variety of health problems and chronic diseases. boost your energy levels.THE 10 COMMANDMENTS FOR OPTIMAL HEALTH & FAT LOSS THE 10 COMMANDMENTS FOR OPTIMAL HEALTH & FAT LOSS Maintaining a state of optimal health is essential if you want to build a better body. and rich in nutrients. vegetables and fruits are alkaline. Food should be natural. and fit. If you are sitting at home watching tv. Maintain an 80% alkaline and 20% acid ratio. I always perform routine maintenance. and health all go hand in hand. Copyright © Jamin Thompson www. If you do not have time to make it to the gym. and there is no reason to go through life suffering with preventable disease and being overweight. There is also no shortcut or cheap substitute for achieving good health. as well as keep you healthy and lean. strong. whole.the6packsecret. Nutrition for fat loss.com – All Rights Reserved 14 . If the natural balance of health within the body is thrown off. Be active. It’s impossible to look great when you feel awful if that makes any sense. Proteins and starches are acid. your fat loss efforts will suffer. but rather your chance to show your appreciation of life by doing everything in your power to sustain a high level of well being. There is nothing in life that is more valuable than good health. and whole. Your body was designed to move around and be active so it is important that you challenge your muscles every day. and get your health back on track. In order to remain healthy you need to eat whole foods that are left in their natural unaltered state because they are pure. and when I am not on the race track I take it around the block every so often to keep it running smoothly. un-altered state are the highest in nutritional value. Good health is earned and it is always worth working hard for.
In order to burn fat and remain healthy it is important to eat enough protein. which can increase your risk of disease. 4. Not drinking enough can lead to a water imbalance in the body. broccoli. and live enzymes. Fiber improves digestion. This high heat food preparation process is dangerous because it lowers nutritional value and makes food almost impossible to digest. hardening of the arteries. eating enough fiber is very important. you cannot understate the importance of dietary fiber. fiber.400 seconds in a day. Cooking using heated oils and frying is also a contributing factor to heart disease. Too much table salt can also cause you to retain excess water and carry unwanted pounds. increase your risk of stroke and harden the arteries. 5. Refined foods like white flour and sugar provide no nutritional value and are full of empty calories. 8. 7. each macronutrient should be eaten in the correct amount at each meal.the6packsecret. Drink plenty of water. This prevents overeating and helps maintain a balanced combination of foods in the diet. However. try to always make the best use of them. If you are trying to keep calories low and lose weight. and fats daily. If you wish to remain healthy. and high cholesterol. Eating the same foods in excess can cause nutritional deficiencies because this means that other foods are not used in sufficient variety in the diet.Your body is the biggest “investment” that you have so be sure to take care of it. minerals. Copyright © Jamin Thompson www.com – All Rights Reserved 15 . Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks. Eat plenty of fiber. Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins. Water helps prime the body for fat loss. as well as flush out harmful toxins. Never fry foods or use heated oils to cook food. and sweet potato every day trap. and provides satiety which will keep you feeling fuller longer. There are 86. Be sure to drink between 64 and 128 ounces of water daily. white flour and refined salt. Since our bodies are over 70% water. carbohydrates. Many bodybuilders and amateur lifters are guilty of this and fall into the chicken. 6. keeps bad cholesterol levels down. Be sure to only eat foods that contain the “organic” sodium that occurs naturally in them and avoid refined table salt at all costs. Eat in moderation. Table salt can elevate blood pressure. Foods that are cooked in oils and/or fried are cooked at high heat. Eliminate the three silent killers: white sugar. drinking water is essential for optimal health. These are the top three foods to avoid if you ever want to be healthy and fit.
Your body also views substances like bleaching agents. In order to recover and keep our bodies steadily burning fat and building muscle we must eat properly. If your liver isn’t functioning at its peak…your fat loss efforts will be in vain. and think of foods that do not grow as dead food (man made foods). Therefore it is essential to avoid foods that put additional stress on the liver so it can function properly and keep you healthy. Any diet is boring without variety. and diabetes. get enough sleep.Good sources of fiber include. We tear our bodies down when we exercise.the6packsecret. Foods to Avoid: While most people are generally aware then eating certain types of foods can make them gain weight. kidney beans. when we lack nutritional variety we can’t supply the body with all of the nutrients that it needs to remain in optimal health. they often do not realize that these same foods can also significantly increase their risk of developing degenerative diseases like arthritis. and supply the body with the nutrients that it needs to repair tissue. and if your diet contains too much of these food types you are at a high risk of being overfed. but even more importantly. these dead foods contain few if any nutrients. there is a huge variety of food in the health food store how will I ever know what to buy?” Here is a good principle to live by when choosing healthier foods to eat. Living foods will improve your health and dead foods will take away from your health. and undernourished. raspberries. but they are almost instantly stored as fat. brussels sprouts. food is meant to be enjoyed. Keep variety in your diet. eat to live. Let nature work its magic to heal. pears. cardiovascular disease. and chemicals as foreign invaders and processing these foods puts an intense burden on your liver. broccoli. 9. hypertension. and almonds. Now don’t get me wrong. but certain foods can definitely take years off your life and cause you to get fatter. Don’t live to eat. If the stress on your liver wasn’t bad enough. Now you may say to yourself. food additives.com – All Rights Reserved 16 . preservatives. but are not limited to: apples. overweight. Think of foods that grow as living foods (not man made). 10. The consistent consumption of man-made foods wreaks havoc on the human body. “but Jamin. Eat between 20-25 grams of fiber daily. Not only are these foods generally very toxic. Maintaining variety in your diet guarantees your body gets all of the nutrients it needs to remain healthy. Most diseases are associated with a nutritional deficiency of some sort so it is very important that we add variety to our diet so that we get the full spectrum nutrients that we need to remain healthy. Copyright © Jamin Thompson www. spinach. navy beans.
but it WILL make you fat and unhealthy. vitamins. sugar tastes great. food additives. Not only that. your cells will become resistant to this over-production of insulin and you could end up with type 2 diabetes. your body creates a cycle that constantly demands more and more sugar. white rice. Processed foods are also very high in sugar. crackers. and heart disease. I love a great deli sandwich or hot dog at a ball game. Trans fats are basically just chemically altered fats and oils. While grocery shopping. or minerals. breakfast cereal. Processed Foods – These top my list of foods to avoid because not only will they make you fat. breakfast cereals. phytonutrients. and many other packaged and processed foods. Here is a list of deadly foods you should avoid at all costs: 1. Your body can use the natural antioxidants. but they can cause a variety of deadly health problems. In case you have been on the moon for the past few years I will share a few facts about these deadly fats. if you continue to eat sugary foods. Processed Meats – Now I have to admit. Some examples of processed foods are (white bread. phytonutrients.the6packsecret. Packaged meats and cold cuts contain nitrates. I call sugar the most powerful drug in the world because it has the most addicts across the world than most other drugs combined! Here’s the thing. Processed meats also contain insanely high amounts of salt and saturated fats. rolls. vitamins. etc) 2. and minerals found in unaltered foods to keep you healthy as well as keep your body functioning at its peak. salt. and eating them puts a strain on your digestive system. The human body was not designed to be able to fully process and digest this type of man-made food so avoid processed foods at all costs for a healthy and lean body. When you eat sugar. which many experts believe can cause deadly cancers. chips. but sugar also raises insulin levels! If you are not familiar with insulin. fiber. pastries. it is a very powerful hormone that tells your body to store fat. fiber.com – All Rights Reserved 17 . be sure to shop the perimeter of the store because most of the garbage food is in the aisles. which can lead to hypertension. Toxic Fats – You don’t have to go far these days to hear people talk about the dangers of killer trans fats and saturated fats. 3. high cholesterol. but buyer beware.So be sure to eat foods that are alive and unaltered by man. Copyright © Jamin Thompson www. Over time. Sugary Foods & Drinks – Lets face it. 4. A few examples of foods laden with toxic fats are: snack bars. and toxic fats. Processed foods contain no natural antioxidants.
Not only do they have no nutritional value. thus overwhelming the liver with an intense workload. 5. most chemical food additives are made from coal tar or petroleum products! Most foods that are grown non-organically are likely tainted with harmful toxic chemicals. Plain and simple. If that isn’t enough to gross you out. sausage. and any other processed deli meat like the plague and cook your meat yourself. bologna. White Flour – White bread and white flour products will make you fat. and can make you fat. eating these foods is guaranteed to cause you to gain weight. Your brain subsequently becomes confused when sweet food never arrives and so it never gives the signal that you are satisfied. If you value your health and want to be fit. emulsifiers. hot dogs. and have sugar cravings throughout the day. you see food products everywhere in flashy boxes that read “Sugar Free” and think…awesome. increase your risk of disease. so the body typically sees this “food” as a foreign invader and treats it as such. Not so fast my friend! Most people don’t realize this because artificial sweeteners generally have zero calories. 7. Don’t fall for this trick! 6.the6packsecret. How is this possible? First.If that wasn’t bad enough. as well as synthetic dyes. chances are you are also consuming bleaching agents. Copyright © Jamin Thompson www. You will develop a nasty sweet tooth. as well as herbicides and pesticides. steer clear of foods containing dangerous chemicals. So avoid foods like bacon. Artificial Sweeteners – If you are like the rest of us. Chemically Laden Foods – Do you have any idea how many toxic chemicals are in our food supply? Do you realize that these toxins are keeping you fat and unhealthy? If you are one of the millions of people across the planet eating processed foods. flavoring agents. These toxins overwhelm the liver. Eating foods made with white or refined flour is definitely a sure-fire way to add some quick pounds of blubber! Tip: Be sure to read all bread labels carefully because many clever food manufacturers try to disguise white bread as wheat bread by adding molasses to it so it looks darker. but they are converted to sugar by your body just as fast as cake and ice cream. chemical preservatives. but artificial sweeteners will make you fat.com – All Rights Reserved 18 . Not what you want if your goal is to lose stubborn body fat! Artificial sweeteners are well…artificial. I can eat this and not gain weight. texturizers. these fake sweeteners increase your appetite by sending false signals to the brain that sweet food is on the way. salami. get this.
fast foods.the6packsecret. If you wait until you are absolutely starving to eat. Prepare your meals in advance. 3. toxic fats. Keep foods like cookies. as well as flush out harmful toxins. man-made foods. Don’t buy foods that are tempting. Water helps prime the body for fat loss. You will be less likely to cheat this way.Now the liver is important because it filters and removes dangerous or unnecessary substances from the body. 4. 6. HELPFUL FAT LOSS TIPS HELPFUL FAT LOSS TIPS 1. 5. 7. Eat every 2-4 hours and be sure to eat 5-7 small meals daily. junk foods are kept in the middle isles. you will super charge your metabolism and turn your body into a 24-7 fat burning machine. it is best to take one day of the week (typically on the weekend) and prepare all of your meals for the week. Since our bodies are over 70% water. lean. This will give your metabolism a daily jump start and keep your fat loss efforts on track all day. Eat before you are famished. frozen pizzas. etc out of the house. Not drinking enough can lead to a water imbalance in the body. which can increase your risk of disease. Now you should know exactly what types of foods you need to avoid to keep your body. cakes. drinking water is essential for optimal health. By planning your meals in advance. you will have prepared healthy food to eat throughout the day and be less likely to grab something unhealthy if you get a food craving. Eat breakfast. healthy and strong for life. An overworked liver can’t properly break down fats so you will have a very tough time losing any weight at all if your liver is tired. This is the most important meal of the day. and fats at the right times. make sure you eliminate toxic processed. Most of the fatty.com – All Rights Reserved 19 . Shop the outside isles of the supermarket instead of the middle isles. Just to review. If you want to lose fat. but when the liver is overwhelmed with toxins like artificial sweeteners it can no longer process the essential nutrients that your body needs to function at its peak. you need to keep your liver to functioning at its peak. To make things easy. Copyright © Jamin Thompson www. good carbs. and sugar from your diet and you will live a long healthy life as well as get the rock hard body and 6 pack abs you deserve in the process. you will most likely end up overeating. processed. 2. By combining lean protein with the correct types and amounts of green leafy vegetables. Be sure to drink at least 80-100 ounces of water daily. Eating smaller meals more frequently is a surefire way to boost your metabolism and create a thermogenic effect inside the body.
Avoid ALL processed and refined foods. 13. the brain never gets this signal so you are more likely to overeat and gain weight. and white rice. When doing cardio. short-duration interval training. Workout smarter not harder. Use Stevia sweetener instead ( www. Be extra careful to avoid white flour pasta. When you eat high fructose corn syrup however. Skip the long boring 60 minute cardio sessions on the treadmill and trim that down into 15-20 minutes of high-intensity interval training.8. foods with high fructose corn syrup are typically very low in nutritional value and VERY high in calories. Eliminate high-fructose corn syrup. stick to high-intensity. These types of foods have no nutritional value and do absolutely nothing good for your body. Remember. even for cheat meals.Stevia.com – All Rights Reserved 20 . 15. Most carbohydrates cause the pancreas to produce insulin. Many of these foods have tons of calories and artificial ingredients.com ) 10. Stay away from sugar-free foods.the6packsecret. which acts as a signal to the brain to stop you from feeling hungry. so be sure to maintain maximum intensity and focus for the duration of the training session. In order to burn fat you must workout efficiently. Enjoy! Copyright © Jamin Thompson www. white sugar. 14. 9. Take a multi-vitamin. white bread. We usually don’t get all of the vitamins and minerals we need from food so taking a multi-vitamin is a great way to ensure we get these essential nutrients. **The following section discusses a few healthier cheat meal options.
com – All Rights Reserved 21 . For more info check out http://www.the6packsecret.MY FAVORITE HEALTHY CHEAT MEALS MY FAVORITE HEALTHY CHEAT MEALS HEALTHY CHEAT MEAL OPTION #1: Amy’s Pizza (frozen) The Amy’s Brand has a ton of healthy foods that you can eat and they are available in most grocery stores.com For more useful muscle-building & fat-loss tips just visit: www.the6packsecret.com Copyright © Jamin Thompson www.amys.
com Copyright © Jamin Thompson www. Brush the chicken sausage with lime juice and sprinkle with taco seasoning. Spread 3 tablespoons of refried beans over each tortilla and evenly divide chicken sausage between the tortillas. Top with 2 tablespoons salsa. toasted 1 tablespoon low-sodium taco seasoning 2 cups tomatoes. olives. Garnish with scallions. 5. 7. 2. Spray the grill with cooking spray and preheat. diced 1/4 cup ripe olives. shredded 1 (8-ounce) jar salsa 1/2 cup (4-ounces) low-fat crumbled feta cheese 6 tablespoons reduced-fat sour cream 1/4 cup unsalted sunflower kernels. For more useful muscle-building & fat-loss tips just visit: www. finely chopped 1/4 teaspoon freshly ground pepper Directions: 1. 3.the6packsecret. Place sausage links on preheated grill rack and grill 3-4 minutes. 4.com – All Rights Reserved 22 . onions. chopped and seeded 3/4 cup sweet onion. 6. Sprinkle with fresh cilantro and sunflower kernels. toss together tomatoes. lime juice and pepper. I like to use a George Foreman Grill because it is quick and easy.HEALTHY CHEAT MEAL OPTION #2: Grilled Chicken Sausage Tostadas Ingredients: Pam cooking spray 1 package Trader Joes or Whole Foods Brand Spicy Italian Sausage (4pack) 6 Ezekiel Sprouted Grain Tortillas 1 tablespoon fresh lime juice 1 cup fat-free refried beans 3 cups lettuce. 1/2 cup tomato mixture. Place tortillas on sprayed grill rack and grill for 30 seconds on each side until crisp and golden brown. cilantro. 2 tablespoons feta cheese and 1 tablespoon sour cream. chopped 1/4 cup fresh cilantro.the6packsecret. fresh limes and cilantro. In a medium bowl. 1/2 cup shredded lettuce. Allow sausage to cool slightly then cut into ½ inch pieces and set aside.
Stir occasionally. reduce heat. enough for 12 tacos. (3 Tbsp. 4. Top with shredded lettuce. grated cheddar cheese.the6packsecret. Spoon taco filling into warmed Bearitos taco shells. 2/3 cup water.com) 1 cup Whole Foods Brand Pico De Gallo ½ cup Whole Foods Brand Guacamole ½ cup sliced jalapenos to taste Directions: 1. brown 1 pound ground turkey until crumbly. simmer uncovered.com – All Rights Reserved 23 . 2. Blend well. Add Bearitos Taco Seasoning. 3. **Makes about 3 cups of filling.littlebearfoods. In a large skillet. 8-10 minutes. **All ingredients can be purchased at Whole Foods Market For more useful muscle-building & fat-loss tips just visit: www. diced tomatoes and salsa or taco sauce. filling each). Bring to a boil.the6packsecret.com Copyright © Jamin Thompson www.HEALTHY CHEAT MEAL OPTION #3: Bison/Buffalo Tacos Ingredients: 1 pound ground bison or buffalo meat 1 pack Ezekiel Sprouted Grain Tortillas 1 pack Bearitos Brand Taco Seasoning (Bearitos info: http://www.
Add condiments and serve. **Serves four **All ingredients can be purchased at Whole Foods Market or Trader Joes For more useful muscle-building & fat-loss tips just visit: www. 4.the6packsecret. Sauté the onions and mushrooms until browned.com Copyright © Jamin Thompson www. Grill the turkey bacon until done.HEALTHY CHEAT MEAL OPTION #4: Buffalo Cheeseburgers Ingredients: 1 pound ground buffalo meat Ezekiel Sprouted Grain Bread 4 slices low fat cheese (one for each burger) 3/4 cup sweet onion.the6packsecret. Grill the buffalo meat until done. sliced ½ head lettuce ¼ cup mushrooms 1 tomato (1 slice for each burger) Low fat turkey bacon (1 slice for each burger) Directions: 1. 3.com – All Rights Reserved 24 . 2.
6.HEALTHY CHEAT MEAL OPTION #6: Strawberry Cinnamon French Toast Ingredients: 1 whole egg 4 diagonally cut slices Ezekiel Bread 2 teaspoons reduced-fat butter or margarine ½ teaspoon vanilla ¼ cup fat free (skim) milk 2 packets of Stevia ¼ teaspoon ground cinnamon 1 cup sliced strawberries Directions: 1. 3. For more useful muscle-building & fat-loss tips just visit: www.the6packsecret. Place on making sheet and bake for 15 minutes. 5. turning over at the 7:30 minute mark. Spread mix evenly over the French Toast and top with fresh strawberries. and milk until fully blended. Set baking sheet aside.com – All Rights Reserved 25 . 4. and butter or margarine into a small bowl and sir until fully blended. Mix the egg. cinnamon. Spray nonstick cooking spray onto a nonstick baking sheet. Dip sliced bread into egg mix until it is completely covered.the6packsecret. vanilla. Preheat oven to 450° F 2.com Copyright © Jamin Thompson www. 7. Combine Stevia.
Raspberries. blueberries. 2. or strawberries may be added for taste.com Copyright © Jamin Thompson www.com – All Rights Reserved 26 . For more useful muscle-building & fat-loss tips just visit: www.HEALTHY CHEAT MEAL OPTION #7: Protein Pancakes Ingredients: 1 whole egg ½ cup protein powder ½ cup oats 1 teaspoon vanilla flavoring 1 teaspoon cinnamon Directions: 1. 4. this meal may be used during the week as a regular meal and not only as a cheat meal. Cook for one minute on each side.the6packsecret. 3. Use Pam cooking spray and place a nonstick skillet on medium-low heat. Put all of the ingredients into a blender and mix on high. Protein: 42 Carbs: 35 Fat: 4 Calories: 325 ** For intermediate users.the6packsecret.
Even though health food stores are very prevalent these days. You can find it at the following sources: • • • Vital Choice http://tinyurl.com Meats.com – All Rights Reserved 27 .wholefoodsmarket.S.traderjoes. The brands and websites that I suggest in the following section are products and stores that I regularly use myself and recommend in the highest regard.the6packsecret.wholefoodsmarket. Wellness Meats http://tinyurl.foodforlife. It comes in powdered and liquid form and is ideal for baking and sweetening most foods. but to make things easy on you. You can find it at the following sources: • • • Food for Life www.NUTRITION RESOURCES NUTRITION RESOURCES You may be in for a bit lifestyle shift if you are new to eating in the manner presented in this manual.com Whole Foods Market www.celticseasalt.com/lqubp2 U. and Poultry Only eat animal protein that is organic.com Salt If you choose to include salt in your diet be sure to choose unrefined sea salt that contains no additives.wholefoodsmarket.wholefoodsmarket.com/n57u3f Whole Foods Market www.com Whole Foods Market Supplement Section www.com Trader Joe’s www. If you can find grass-fed produce that is even better.com Stevia Sweetener This is the best alternative to sugar and processed artificial sweeteners. and free of antibiotics and hormones. especially on websites such as Amazon. You can find it at the following sources: • • Celtic Sea Salt www. but the good news is that most of the foods I suggest you eat are readily available online.steviva. they are not in every city. Fish. I am going to give you some of my favorite brands that will help you make healthier food choices.com Whole Foods Market www. Bread I highly recommend Ezekiel 4:9 organic sprouted whole grain bread by the Food for Life Brand.com.com Copyright © Jamin Thompson www. You can find it at the following sources: • • Stevia Main Site www.
You will work out 4 to 5 days in a given week. no swinging. Use a full range of motion. Be sure to keep a fast tempo and keep the intensity high AT ALL TIMES! You will probably be very sore after a few of these workouts. just use lighter weights. During the bodyweight circuits you will be moving from exercise to exercise without a rest period. and no BS reps. TRAINING GUIDELINES: • • • • Begin each workout with 5 minutes of dynamic stretching and / or light cardio on a treadmill or stationary bike. Take a week or two to get used to this way of training. time tested principles that when used effectively will help you progress efficiently. and build lean muscle. There are however.FAT LOSS TRAINING FAT LOSS TRAINING There is no such thing as the “perfect” training program. If you need to. • • • • Copyright © Jamin Thompson www. In the following section you will find several workouts that have helped myself and countless others. but don’t just quit because of soreness. and rest periods the same. Don’t let your ego get the better of you. Depending on your experience level. Take a day to recover and then keep pushing forward with your training. you may need to adjust the weights and rest periods accordingly. Do not use forced or “cheat reps”.the6packsecret.com – All Rights Reserved 28 . As you progress and get better conditioned. strip stubborn body fat. and every workout affects us all differently. Always train with maximum intensity and focus. sets. Training this way will help you build much more muscle and remain injury free. Work the weight and don’t let the weight work you! That means no bouncing. but keep the reps. start to increase the amount of weight used per exercise by 5 pounds per week. You don’t want to create momentum by just throwing weight around.
Pull-Ups 3. perform a regular squat.the6packsecret. Standing Machine Calf Raise 2. Step-ups onto bench 2. Mountain Climbers Super-Set 1.WORKOUT #1 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Tri-Set 1. Bodyweight Squats 3. Leg Extensions 3 3 3 12 10 20 :75 Jump Squats: Using a barbell and a weight that is light enough to balance. 1 Leg Bodyweight Calf Raise Abs Super-Sets 1. Bent Over Rows 2. Donkey Calf Raise 3. Dumbbell Front Squats 2. Hanging Leg Raises 2. Chin-Ups 3. Supine Double Leg Raise 2 2 12-15 12-15 :60 F1:F2:F3 3 3 3 10 10 10 :60 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 15-20 :60 :60 Copyright © Jamin Thompson www. lower half way. then finish the movement at the bottom. TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s B1:B2:B3 3 3 3 10 50 12 :75 C1:C2:C3 3 3 3 15/ea leg 10 :60 :75 D1:D2 2 2 12-15 12-15 :60 1 & 1/2’s: Perform a full rep. Burpees Tri-Set 1.com – All Rights Reserved 29 . perform another full rep. pause. pause. Barbell Jump Squats 2. and explode up into a jump. E1:E2 Super-Set 1. pause for 1 second. Mountain Climbers should be performed as fast as you can for 60 seconds. Hanging Knee Twists 3. One Arm Dumbbell Rows Calf Tri-Set: 1. Hip Abduction 2. Janda Sit Ups 4. Knee Jumps Tri-Set 1.
Repeat six times with no rest between sets. 60 second sprint on stationary bike.com – All Rights Reserved 30 . Exerciise Exerc se Prisoner Squats Pushups Knee Jumps Stability Ball Leg Curls Stability Ball Jack Knifes Pull-Ups Close Grip Pull-Ups Bodyweight Rows Bodyweight Squats Chin-Ups Cardio Circuit Super-Set 1. but save the abs circuit for last. You may perform these exercises in any order that you choose. Janda Sit-Ups 6 6 :60 15 None None Setts Se s 1 1 1 1 1 1 1 1 1 1 Reps Reps 50 50 25 50 25 25 50 50 50 25 Restt R es None None None None None None None None None None Cardio Super Set: A full out sprint using a high resistance level on the stationary bike followed by Janda SitUps. You will move from exercise to exercise with no rest in between sets.the6packsecret.WORKOUT #2 – Bodyweight Circuit TRAINING GUIDELINES • • • Keep a fast tempo for the duration of each exercise and perform each rep with strict form. 2. Commentts Commen s Order Order A B C D E F G H I J K1:K2 Copyright © Jamin Thompson www.
Back Extension 2.WORKOUT #3 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Tri-Set 1. Exercise Ball Crunch 3. Clap Pushups Tri-Set: 1. Dumbbell Bulgarian Split Squat 3 D1:D2 Super-Set 1. Bodyweight Reverse Lunge 4. Sumo Deadlifts 3 2. Barbell Flat Bench Press 2. Plate Pushes 2. Mountain Climbers Tri-Set 1. Duck Walks 3. Incline Dumbbell Bench Press 2. Ab Roller 3 3 8 8 :75 12-15 12-15 :60 E1:E2 E3:E4 2 2 2 2 12-15 12-15 12-15 12-15 :90 Plate Push: Place a 45 pound plate on the floor and push it for 30 seconds. F1:F2:F3 3 3 3 :30 :30 :30 :120 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 15-20 :60 :60 Copyright © Jamin Thompson www. Burpees Super-Set 3 3 3 12 10 20 :75 TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s B1:B2:B3 3 3 3 12 10 20 :75 C1:C2: 1. Single Leg RDL With Dumbbell Giant-Set 1. Hindu Pushups 3. Alternating Split Squat Jump Abs Super-Sets 1. Pushups 3. Lying Leg Curl 2. Cable Crunch 4. Dumbbell Flies 3.com – All Rights Reserved 31 . Hanging Leg Raises 2.the6packsecret.
Dead Lift High Pull 2. Single Leg Plank 3 3 8 20 :75 TRAIN WITH INTENSITY AND FOCUS! Setts Se s Reps Reps Restt R es Commentts Commen s Power Clean: Maintain STRICT FORM! If you don’t know how to clean ask a trainer for help. D1:D2 3 3 12-15 12-15 :60 E1:E2 E3:E4 2 2 2 2 :60 :30 :30 :30 :90 F1:F2 2 2 8 8 :75 G1:G2: G3:G4 3 3 3 3 15-20 15-20 15-20 :60 :60 :60 Copyright © Jamin Thompson www. B1:B2:B3 3 3 12 :60 :75 C1:C2: 3 3 3 12 10 20 :75 L Pull-Ups: A regular pullup with your legs up and parallel with the floor to shape an L with your body. Giant Set: Perform all four exercises back to back for the specified time period. Medicine Ball Pistol Squat 2. L Pull-Ups 2. Dips Giant-Set 1. Bodyweight Reverse Lunge Super-Set: 1.the6packsecret. Power Clean 2. Medicine Ball Sit-Up & Stand 2. Rear Lateral Raise 3. Dumbbell Front Squat Abs Super-Sets 1. Mountain Climbers Super-Set 1. High Knee Drill 4. Alternating DB Shoulder Press 2. Incline Reverse Crunch 3.com – All Rights Reserved 32 . Barbell Oblique Twists 4. Do NOT rest after each exercise.WORKOUT #4 TRAINING GUIDELINES Order Order A1:A2:A3 Exerciise Exerc se Super-Set 1. Bosu Push-Up 3. Jump Rope Super-Set 1. Burpees Super-Set 1. Dumbbell Shoulder Press 2. Jump Rope: Should be performed as fast as possible for a full 60 seconds.
the6packsecret. Plank 2. You will move from exercise to exercise with no rest in between sets. Exerciise Exerc se Burpees Plate Pushes Bench Dips Bodyweight Rows Jump. Be sure to use a stop watch that has a beeping timer to make sure you stay on track every 30 seconds.Rope Push-Ups Pull-Ups Mountain Climbers Alternating Split Jumps Bodyweight Squats Abs Super-Set 1.WORKOUT #5 – Bodyweight Circuit TRAINING GUIDELINES • • • • Keep a fast tempo for the entire 30 seconds and try to do as many reps as you can within that 30 second timeframe. but save the abs circuit for last. You may perform these exercises in any order that you choose.com – All Rights Reserved 33 . Air Bike Crunches 3 3 :60 15 None :75 Setts Se s 1 1 1 1 1 1 1 1 1 1 Reps Reps :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 Restt R es None None None None None None None None None None Commentts Commen s Order Order A B C D E F G H I J K1:K2 Copyright © Jamin Thompson www.
meal plans. lose fat. motivational speaker. The 6 Pack Secret: Fat Burning Secrets of The World’s Top Fitness Models which has helped thousands of men and women from all over the world build muscle. or long boring cardio workouts.com Copyright © Jamin Thompson www. as well as a few of my favorite workouts ever. and sports performance expert.the6packsecret. I hope you will enjoy the workouts. and nutrition information presented in this guide. I truly hope that now since you’ve got the ultimate blueprint for fat loss and health you will now be super motivated to take action and get the body you’ve always wanted. and proven to work.That‘s all for now. and remain healthy for life without the use of supplements. Learn how to increase your metabolism and get rid of stubborn fat by visiting: www. fitness model. fool proof.the6packsecret. The strategies outlined in this manual are straightforward. He is the author of the best selling fitness and diet ebook. as I’ve tried to choose the healthiest and tastiest food combinations for fat loss. Jamin Thompson About Jamin Thompson and His Breakthrough Fat Loss System Jamin Thompson is an internationally recognized fat loss expert. Now get after it! To your best body ever.com – All Rights Reserved 34 . fancy machines.
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