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BodyFitFormula.

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BodyFitFormula.com

BodyFit Formula 7X7

By Dennis Heenan, CPT Founder: BodyFit Formula

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BodyFitFormula.com

DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. o part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

COPYRIGHT NOTICE: o part of this report may be reproduced or transmitted in any form, electronically, or mechanically. This includes photocopying, recording, or by any informational storage or retrieval system without the expressed written and signed permission from the author. You do !T have permission to copy, redistribute, resell, auction, or otherwise give away copies of "ody#it #ormula. All copyrights are reserved.

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BodyFitFormula.com Dear Reader, It is with much excitement that this program is in your hands. You ha e ta!en the "rst step in ta!ing #ac! your health, #ody, and li$e $ore er. I than! you $or pu%ng your trust in me to get you into the #est shape o$ your li$e and with this program in hand, you are a short $orty days away. I$ you are willing to put in some hard wor!, and dedicate yoursel$ to ge%ng healthy o er the next $orty days, you will #e ama&ed #y the results this program will #ring you. It is not going to #e easy. You will get 'red, you will get sore and it will ta!e 'me, #ut you will get results and start seeing them almost immediately( From the 'me I went through my "rst real weight training session in college, I immediately $ormed a great lo e and passion $or e erything health and "tness. )han!s to my two incredi#le $riends whom I wor!ed out with nearly e eryday $rom the 'me we ery "rst met, I was a#le to pac! on 3* pounds o$ roc! solid muscle in a li+le o er three months a,er my $reshman #as!et#all season in college. )his trans$orma'on essen'ally changed my li$e $ore er. It #rought me a con"dence I ne er !new I had, and more importantly ins'lled in me a new$ound passion $or helping others trans$orm their li es in the same way. From the point that my trans$orma'on too! place, I !new exactly what I wanted to do in li$e- I wanted to help others trans$orm their li es and #odies to get healthy once and $or all( . er the past se eral years I ha e dedicated ceaseless hours o$ hard wor! and dedica'on to "nding the #est and only the #est in$orma'on out there to gi e my clients trying to achie e op'mal health. I am always researching the latest methods in the health and "tness industry so I am always #ringing the #est. You can #e assured that when you read my products and in$orma'on, you are always ge%ng the most current, pro en research and in$orma'on. I am 'red o$ all the useless in$orma'on that is out there in the "tness industry today and this is what $uels my "re each day to "nd in$orma'on and solu'ons that #ring results fast( /othing is more rewarding than seeing someone change their li$e $ore er #ecause o$ a short period o$ hard wor! and dedica'on. I$ you want to lose 0* pounds, lets do it( I$ you want six pac! a#s, lets ma!e it happen( I$ you simply want to #e a#le to play with your !ids $or hours and not get 'red, I would lo e to help you get there( 1hate er your case may #e, I am excited that this program is in your hands. I hope you can see my passion and excitement pour out in the words on these pages. 2elping people is what I lo e to do, so I am going to gi e you e erything I3 e got to get you to where you want to #e.

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gra'tude.com 5ll I can as! in return is that you do the same and dedicate yoursel$ to what is a#out to $ollow( It will ta!e hard wor!. and to your success( Dennis 2eenan. #ut I promise you that i$ you $ollow the step6#y6step process.BodyFitFormula. 78) Founder: BodyFit Formula 0 . you will get ama&ing results( I write all this with excitement.

................................................................................................................................................................................................................................................................................................................1.......................................................................................................................................................... 30 1or!out 1.................................. 3C 1hat You /eed to Enow............................................... <imple /utri'on Brea!down....................................................................22 Aegeta#les....../utri'on........................................................................................................................ 2C @xample Beals................................. 2? /utri'on ...................................................................................................................................................................................................................19 7hoosing Your Foods................................................. 3? ...................................................................................................................................................................................................................................................... 24 Baintenance and 7ar#ohydrates.............. >nderstanding =ep'n................................. 30 1or!out 3..............................p'ons..........................................................................................................................utcomes...................................... 1? :e%ng @nough 7alories........................................................................................................................................................................................................................................................................39 <print Intensity......................................... 3........ 41 .....................................................................................................................20 7ar#ohydrate <ources /utri'on Brea!down............................................BodyFitFormula...................................................................................................................)he /ext Forty Days.................... er iew.....................................................................................................................................................................................................................................................4* 1eight )raining..................................... 29 =unchDDinner.........................2........................................................ /utri'on <cience.............. 29 Brea!$ast..............................................................ne..................................................................................................................................................................................... 20 Buscle :ain and 7ar#ohydrates.................................39 <print Dura'on....................................................................................................................................................................................................................................................1* /utri'on Rules and :uidelines..)he <cience o$ a 7heat Day........ 22 8rotein .................................................................................... 1................................................................................................................................................................................................................................9 8art ....................................................4* 5lterna' e ...............................................................................................................8re6Forty..................................................................... 3C )he 1or!outs...................................................................... ..............................com Table of Contents Introduc'on .4* <prin'ng Round )wo...................... 3? Rest )ime..............................................................................................................................................................23 2ealthy Fats.................. 11 /utri'on Brea!down ..................................................................................................................................................................................................................................................3C <prints........................................................................................................................................................................... 30 8re6Forty 1or!outs........................................................................................................24 1eight =oss and 7ar#ohydrates....................................... 1................................................... 7ontrolling Insulin and Blood <ugar =e els................................................................................................................................................... 30 1or!out 2 .4* Dura'on................................................................................... 23 7ar#ohydrates Bro!en Down.................. 8art )hree.......................34 8art )wo......................................

................................................................................................... 9.................................................... 92 <'ll 1ant BoreG....ne...........................................................................................42 5# )raining... 91 I Do /ot @xpect 8er$ec'on and /either <hould You....BodyFit CFC .............................................. 41 Increasing 1eight...........................................................................................................................................Baximal <trength.......................................................... 94 5#out the 5uthor.................................................... 92 9*D2* Rule......................Bo ing Forward..........................................................................................................................................................................................................................................................43 Bo ement................................................................................................................................................................................................................................................................................................................ ..................................... 91 :e%ng Into a Rhythm....ne 7omplete...................................40 8hase .......................... 43 ....................................................... 41 ............................................................................................... 8art Fi e.......................................................................................................... 94 7losing..............................................................0 1hat 7an You @xpect in 8hase )woG................................................................................... 43 Rest )ime.................................................................................................................................>l'mate Fat Burn................................................................................................................................... =ean :aining...................................................................................93 7on'nue =i ingH......................................................................utcomes....................................................................................... ...................................................................................................................................com Rest )ime...................................................................................................... 43 8art Four.............................................................................................................................0 8hase )wo............................................................BodyFitFormula..................................................................neG...................................................... 5uthor 8ages....................................................................40 8hase ..........................................43 Dura'on.............................................................................................................................................utcomes........... 8hase )wo 1or!outs........................ 40 1hat 7an You @xpect in 8hase ...................... 92 7on'nued /utri'on.......... 9C C ................................................... ........................................................................

more de"ned muscles. I present to you BodyFit Formula CFC( 5 plan designed to get you in the #est shape o$ your li$e and healthy once and $or all in Just 4* short days. I wrote down three diIerent phrases and !ept them in $ront o$ me while wri'ng. @ach o$ these three phrases has one thing in common. #ecause my goal is to help each person get "t and get healthy $ast. and simply #e healthy( )hey want to achie e all these things in the $astest way possi#le. 2ere is a loo! at what was wri+enPhrase One: “Simple yet effective!” I ha e trained many clients and all want the same thing. I ha e set a huge goal in that I want to reach 1**. )here will #e no excess LMuIN in this program.@ eryone wants a program that is simple to $ollow. to #e more "t. Phrase Three: “$han%e &ives#” By passion is helping others. I am not going to stop un'l I get there. I am going to !eep pushing $or more. )hey want the solu'on to their pro#lem laid out right #e$ore them in a step6#y6step. Phrase T o: “! ant to lose fat and put on lean muscle as fast as possi"le#” /early e eryone that I come in contact with wants six pac! a#s.com Introduction 1hen I "rst #egan wri'ng this program. #e in #e+er shape.> the results you are loo!ing $or. detailed plan. and changing li es $or the #e+er. By goal is to #ring Y. . yet highly eIec' e in terms o$ results.*** people in the next three years to help them trans$orm their #odies li!e ne er #e$ore. /ot only that #ut I want to show them how to !eep their healthy li$estyle so it is sustaina#le $or the rest o$ their li$e.Y. and I want to gi e that to you in the most straighKorward and most simple way possi#le. and to !eep you that way $or li$e( 1ith these three phrases as the $ore$ront o$ my o#Jec' es.>( I !ept the indi idual person in mind while wri'ng this program.BodyFitFormula. I was constantly reminded o$ each #y isually seeing each phrase. @ach 'me I sat down to write. )hey don3t want con$usion or the monotonous details. ha e less $at. )he great news is all those goals and o#Jec' es are possi#le and you will "nd out exactly how you can achie e all your "tness goals through this program.nce I do get there. only straight to the point sec'ons on ge%ng you in the #est shape o$ your li$e( 9 .

)hese steps are so simple. /ext you will "nd a step6#y6step $orty6day plan pac!ed with simple. I guarantee your results will #e through the roo$( Finally throughout the program and in your #onus sec'on you will "nd chec!lists. so that you will melt oI $at and #uild ripped lean muscle( I encourage you to dedicate yoursel$ to this program. yet result6dri en wor!outs that are designed to #last oI $at and #uild ripped lean muscle all at the same 'me( <ome may thin! this plan is Ltoo simple. as those will greatly help you throughout the program( =aid out #e$ore you is a straight and arrow path to get you in the #est shape o$ your li$e.N 2owe er it will wor! wonders and #ring cra&y results. )his dedica'on can and will change your li$e $ore er. now it is up to you to ta!e ac'on( ? . yet most eIec' e ea'ng plan on the mar!et. I ha e pro ided my eOuic! @a'ng 8lan that will show you exactly how to coo! all o$ your meals $or the wee! in less than ?* minutes. 5 plan that is simple yet eIec' e. 8lease #e sure to chec! out all the extra $ree #onuses I ha e pro ided.com 5s one o$ my clients calls it. as a #onus to you. I am gi ing you the LBa#ysi+er <tepsN on how to get in shape and achie e your "tness goal. anyone can easily $ollow them the "rst 'me they read through the program. 'ps. In the pages that $ollow. and ideas to ma!e things e en easier $or you on this program. you will "nd the simplest.BodyFitFormula. 5ll I ha e simply done is pro ided the plan. I$ you do what is outlined $or you. 8lus.

BodyFitFormula. I ha e pro ided e erything you need so some maJor results are right around the corner( 1* . /ot only ha e I $ound a way $or you to eat any and all $oods o er the next $orty days. easy to $ollow nutri'on plan that you can get started on in Just minutes.com Part One: Nutrition I will start oI #y saying that nutri'on is going to #e the "i%%est 'ey to your success( It is going to account $or a minimum o$ 9*P o$ the results you will get. you must #e spot on with your nutri'on approach. I will show you how to ma!e those $oods #urn tons o$ $at $or you. )his is a simple. )o ma!e things simple $or you. I ha e designed this nutri'on plan to #e ery easy to $ollow and it is Quite uniQue as you will #e a#le to eat anything you want while on it( 1hen coming up with this nutri'on plan. I wanted to create something simple that would #ring results $ast and also allow you to eat all the $oods that you lo e. )hat #eing said. It is an awesome system in the pages that $ollow.

1e will co er e erything you will need to !now a#out car#ohydrates in a later sec'on. "sh. egeta#les. 5ll meals will #e $ocused on ea'ng protein. . 5lso depending on your goals. seedsS.n this nutri'on plan you will #e "lling on up good sources o$ protein Reggs. a ocado. I now want to #rieMy explain what each one means and what you can expect1. !emember" I have made things very simple for you on this eating plan by including my e#uick $eal %lan that shows you how to cook all your meals for the week in less than &' minutes( $ost meals on this plan can simply be placed in the microwave and be ready to eat in )*+ minutes. 5ll meals will #e $ocused on ea'ng protein. . and healthy $ats . $ew meals $reQuently @nJoy a 72@5) D5Y( /ow that we ha e our rules. grass $ed meats. 4. egeta#les. *Note* In the pages that follow I have included a list of foods that you will be eating on this plan as well as example meals for you to take a look at. 11 .. nuts.BodyFitFormula. grass $ed #u+er. 2.S. 0.his is by far the easiest way to eat healthy. All you will need to do is choose the foods from the list provided (see Choosing Your Foods and stick with those throughout the week. and healthy $ats Rcoconut oil. )his will #e the #ul! o$ your nutri'on plan throughout the wee!. and healthy $ats @liminate all processed car#s and grains @liminate dairy Do not drin! calories @at when you are hungry and un'l you are sa's"ed @at the same. chic!en. you can add in some car#ohydrate sources at planned 'mes during your wee!. etc. lots o$ egeta#les. 3.com Nutrition Rules and Guidelines Below are the nutri'on rules and guidelines you will $ollow on this nutri'on plan and a #rie$ explana'on $or each1. C.

mochas. Note to Coffee Drinkers: I$ you must add in some cream to your coIee. @at when you are hungry and un'l you are sa's"ed 12 . Focus on ater! *Note* It is ok to indulge in some alcohol on this program however if it can be avoided" that would be best. oats. diet sodas. panca!es. #ut none during the wee!. the more you will start to enJoy it. etc. <teer clear o$ la+es. !emember this is only 1' days" so try and keep alcohol to a minimum. cereals. pastas. 5dd in 162 teaspoons and that is all. sports drin!s. /o even on your cheat day try sticking to 0*) beers or glasses of wine. If you must have alcohol" stick to wines that are lower in sugar and try keeping it to one glass. Do not drin! calories 1ater is going to #e your #e erage o$ choice on this nutri'on plan. You can enJoy all these $oods on your cheat day which we will #e discussing in a moment( 3. la+es. 1ater howe er should #e the #e erage you consume most o. coo!ies. try adding in some $resh lemon or lime Juice $or Ma or or simply learn to li!e it( )he more you start drin!ing water. muTns. @liminate all processed car#s and grains )hroughout the wee! you will #e elimina'ng #reads. 0. You can eat all the dairy you want on your cheat day. cappuccinos.aving too much alcohol will hurt your results. etc. I recommend purchasing some grass $ed cream. .en i$ not always( I$ you do not li!e water. )his means no mil!. yogurt.com 2. etc. -n your cheat day do not go overboard. @liminate dairy )hroughout your wee! you will not #e indulging in any dairy.BodyFitFormula. You should not #e drin!ing sodas. crac!ers. pi&&as. donuts. cappuccinos. $ruit Juices. <a e those $or your cheat day( 4. ca!es. mil!. etc. cheese. ice cream. rice. Blac! coIee and unsweetened teas are also "ne in modera'on.

I$ you get hungry #etween meals. Currently here is what has been on my plate for the past few weeks2 • • • • • 3reakfast2 1 eggs" tons of vegetables" grass fed ground beef (some days " cooked in grass fed butter First 4unch2 Chicken" tons of vegetables" stir fried in grass fed butter and some spices 4ate 4unch2 5rass Fed 3eef %atties covered with avocado and salsa" with vegetables on the side 6arly 7inner2 Chicken" tossed salad with homemade dressing 4ate 7inner2 Chicken and tons of vegetables cooked in grass fed butter and spices As you can see my meals are very similar2 . it is 'me $or your next meal. I tend to s'c! with the same 364 meals o er and o er un'l I decide it is 'me to mo e on to something diIerent. I use different spices and flavors for each meal so I can eat these meals over and over for a few weeks before needing to switch them up. and always cra ing $ood.hey all contain a great source of protein (chicken" grass fed beef" and eggs " tons of vegetables" and good sources of fat (grass fed butter" avocado . By ha ing good sources o$ protein and $at. )hen once you get hungry again.en.. /ot on this plan( You will #e ea'ng when you are hungry. then eat all the egeta#les you want un'l you #ecome sa's"ed. @nJoy a 72@5) D5Y( 13 . i$ you eat un'l you are $ull you should #e a#le to stay sa's"ed un'l your next planned meal. this means you are not ea'ng enough in the pre ious si%ng.BodyFitFormula. @at the same $ew meals $reQuently )his is the easiest way to eat healthy( Find a $ew meals that you really enJoy and eat them o.com Far too many diets lea e you constantly hungry. ery low on energy. and un'l you are sa's"ed. 8hen you find a healthy meal you really like" stick with it for as long as you can( C. :i e yoursel$ a #igger por'on next 'me so it can hold you o er to the next meal( 5 great way to eat un'l you are sa's"ed is to eat your protein and $at sources "rst. and tons o$ eggies. .

For example. a cheat day is a B><)( )oo many diets restrict all $oods $or an extended period o$ 'me. Yes.5 full day o$ cheat meals. Be$ore ta!ing your "rst $ull cheat day. people go #ac! to ea'ng how they normally would and put the weight right #ac! on. full days o$ ea'ng the $oods we tal!ed a#out a#o e and $ollowing the other six rules and guidelines. I always ha e my cheat day on a <aturday #ecause then I can really maximi&e my eIorts. assuming you s'c! to the nutri'on plan during the wee!. you will Quic!ly lose that weight plus B.R@( .nce you Jump #ac! to the healthy $oods you will #e ea'ng during the wee!. soda. mochas. )hen <aturdays would #e your cheat day throughout the whole program( Bany clients will complain a#out a cheat day during the "rst $ew wee!s they start doing it.BodyFitFormula. i$ you choose to ha e your cheat day on a <aturday you should start $ollowing the nutri'on plan on the pre ious <unday or Bonday. I can eat two donuts and ha e a mocha in the morning without worrying a#out rushing into the #athroom at wor!. i$ not more( 14 . donuts. you must "rst go 06. panca!es. pastries. pi&&as. then once the die'ng stops. 5. you will then s'c! to that same cheat day $or the rest o$ the program. )his means that once a wee! you will get one $ull day to eat e erything and anything your heart desires. <o yes. I can go out with $riends and order anything and e erything with no restric'on. and anything else you want( )hat3s pre+y awesome rightG I thin! so too( )his day o$ planned o erea'ng and incorpora'ng any and all $oods will actually help #oost your $at #urning to e en #e+er le els. what I am saying is that #y ha ing a cheat day once per wee! you will #urn B. )his means coo!ies. Find a day that wor!s #est $or you and s'c! with it. then go cra&y in the 246hour period you ha e allo+ed as your cheat day.R@ $at than i$ you didnUt ha e one.com )his is pro#a#ly the #est part o$ the nutri'on plan. ice cream.n top o$ that your $at #urning will always #e at op'mal le els #ecause o$ this com#ina'on o$ . You should not #e chea'ng during the wee! then expect a cheat day to help you.N )hat is o!( .er your "rst cheat day. <'c! to your healthy meals during the wee!. candy #ars. healthy ea'ng days $ollowed #y a cheat day. )hey tell me Lwell I gained a pound #ecause o$ my cheat day. R1e will co er 5== the $oods you should #e ea'ng throughout the wee! in an upcoming sec'onS )hen and only then should you ta!e on your "rst cheat day.

Vust $ocus your meals on "lling up on good sources o$ protein.com 1hen we restrict certain $oods $or an extended period o$ 'me. they end up losing more muscle than $at and e entually their $at #urning and weight loss stops completely.BodyFitFormula. and good sources o$ $ats then enJoy a cheat day once per wee!. 1e ha e now #een o er the se en rules and guidelines to $ollow on this nutri'on plan. )hey will reQuire you to change your current ea'ng ha#its #ut it is so simple to $ollow. )he reason is you /@@D a cheat day once per ee' i$ you are ea'ng healthy the other days( 5 cheat day will #oost your $at #urning #ac! up and signals the #ody that it is o! to con'nue to #urn $at. 8re+y easy( 10 . our #rain triggers signals telling the #ody to store fat $or #ac! up energy and warmth. )hat is why when people go on crash diets. tons o$ egeta#les.

It does an ama&ing Jo# storing and using the $uel we $eed it and tries its #est to wor! $or us and not against us. $eel $ree to s!ip ahead. I would Quic!ly li!e to go o er a li+le science when it comes to why this program is going to #ring you incredi#le results( )here are Just two #asic categories I want to co er• • 7ontrolling Insulin and Blood <ugar =e els >nderstanding =ep'n. I$ you could care less a#out the science. and $ast.)he <cience o$ a 7heat Day )here is plenty o$ incredi#le research out there. insulin and #lood sugar le els are constantly #eing ta!en on a roller coaster ride.com Nutrition Breakdown Nutrition Science 1hen it comes to ge%ng healthy. #ut with the typical diet today. It is the most important $actor when ge%ng healthy and staying healthy. here is a ery simple #rea!down o$ the importance o$ controlling insulin and #lood sugar le els- 1. /utri'on alone will #ring you cra&y results. the importance o$ nutri'on cannot #e stressed enough. and an incredi#le one at that. howe er I li!e to !eep things simple. 1ith that said. )here are tons o$ #oo!s wri+en on Just the science o$ nutri'on #ut I want to co er Just two ery power$ul topics. I "nd e erything a#out nutri'on highly interes'ng and ha e always lo ed tes'ng diIerent plans and approaches. But i$ you are li!e me and li e $or this !ind o$ stuI. 8ro#lems arise howe er when we start $eeding it things it does not want or need( 7ontrolling insulin and #lood sugar le els is not all that hard.BodyFitFormula. I will try my #est to !eep this sec'on short and to the point. I ha e done years o$ research on many diIerent aspects o$ nutri'on. I want to Quic!ly go o er the #asics o$ 12Y this nutri'on plan is going to #ring you rapid results. read on- Controlling Insulin and Blood Sugar Levels )he human #ody is a machine. . I ha e #een a#le to de elop the easiest nutri'on plan on the mar!etW one that $ocuses on ge%ng you healthy and #ringing results $ast( Be$ore Jumping into the plan. In this sec'on. Be$ore mo ing on to understanding ho to control insulin and #lood sugar le els.

sodas.n the other end o$ things. 1e need car#ohydrates. DiIerent $oods ha e diIerent aIects on insulin and #lood sugar le els. cupca!es. )hey are constantly opening up more cells in their muscles and li er $or glucose to #e stored. oats. rice. ca!e. 1e saw a#o e the importance o$ !eeping insulin le els low and controlling #lood sugar le els i$ we are loo!ing to get healthy. 7ar#ohydrates include #reads. candy. muTns. 1hat I am saying is 1C .BodyFitFormula.nce car#ohydrates are digested and con erted into glucose. • <o how do you control thisG =i!e I said. when we digest car#ohydrates.com • 7ontrolling #lood sugar le els and !eeping insulin le els low will help you #urn great amounts o$ $at and !eep $at oI. you will gain $at and weight at a rapid pace. panca!es. .insulin has already shu+led all the glucose it could into the muscle and li er cells and now has no other op'on #ut to store the excess glucose as F5)( @ssen'ally it is not $at that will ma!e you $atW sugar is what will ma!e you $at( 5s we can see $rom a#o e. in the #lood stream without a place to #e stored. simple as that. 1hen cells "ll up. )his is why ery ac' e indi iduals or indi iduals who engage in lots o$ high intensity wor!outs can eat lots o$ car#ohydrates without gaining much weight. i$ #lood sugar le els are constantly going up and down and your insulin le els are high. etc. 1hen glucose gets stored in these cells. 7ar#ohydrates on the other hand are a diIerent story. 8rotein and healthy $ats ha e ery li+le aIect on insulin and #lood sugar le els. pastas. it gets stored as %lyco%en( which we will e entually use up when going through an intense wor!out. 8ro#lems arise when we are inac' e or don3t use the glycogen we $eed our muscles. and !eep $at oI. it is actually Quite simple and it all comes down to the !inds o$ $oods you eat. an excess o$ glucose is le. 1hen the #ody senses an excess o$ glucose in the #lood stream. they are sent out into the #lood stream causing the pancreas to produce insulin to help shu+le the glucose into muscle and li er cells throughout the #ody. lose $at. =et me explain5ll car#ohydrates that you eat e entually get con erted into a simple $orm o$ su%ar called glucose. )hey will help with reco ery and will help you #urn great amounts o$ $at while on this program. it once again calls upon the pancreas to produce more insulin to help shu+le the excess glucose out o$ the #lood stream. . 2ere is the pro#lem though. the #ody #rea!s it down into a simple $orm o$ su%ar( /ow I am not saying all car#ohydrates are #ad.

etc.BodyFitFormula. )he reason $or this is that our #odies are made to adapt to what is happening to them. 1ait a minuteW didn3t you Just get through reading all a#out how ea'ng these $oods will ma!e you $atG Yes you did. Yes that means coo!ies. I can tell you I sure was when I made this disco ery. lets ta!e a loo! at our next topic- Understanding Leptin: !e Science o" a C!eat #a$ 1hat i$ I told you that you could eat anything that you wanted and it would actually help you #urn B. especially when you are not $eeding it enough calories $or an extended period o$ 'me Rwe will tal! more a#out the importance o$ calorie inta!e in a #itS.com that you do not need nearly as many as the typical mainstream diet calls $or. pi&&a. 1hen you are trying to #urn $at. 8lus. In a later sec'on. =et me explain:oing on a diet puts the #ody in an interes'ng predicament. 1hen you restrict calories $or an extended period. ea'ng a mass amount o$ car#ohydrates at select 'mes will actually help you #urn more $at than i$ you did not eat any at all. donuts. 5s you now !now. the last thing you want to do is start storing it. <o how do you sol e thisG @nter lep'n- 19 . your #ody starts going into a Lstar a'onN mode and actually starts to wor! against you. car#ohydrates are going to really help in the reco ery process. )hat is the complete opposite o$ what you are trying to do. the #rain triggers the #ody to store anything and e erything you eat to use as #ac! up energy. the nutri'on plan pro ided in this #oo! allows you to eat anything and e erything your heart desires. 1ith that said. )his means that e en though you are Ldie'ngN.R@ $at #y doing itG I am sure you would #e pre+y excited. 1hen the #ody is not ge%ng enough calories. your $at #urning will stop and you will start storin% $at #ecause o$ calorie restric'on. 1hen you are not ge%ng enough $uel. its starts signaling to store $at instead o$ #urn it. 1ith the amount o$ wor!outs you will #e engaging in on this program. cupca!es. I tal! all a#out car#ohydrates and exactly how many you should #e ea'ng depending on your goals $or the program. candy #ars. howe er I ha e $ound a way $or you to s'll incorporate all the $oods you lo e to eat and #urn massi e amounts o$ $at while doing it.

)his means i$ you are trying to lose weight and were to diet or restrict calories $or . you are rese%ng your $at #urning and meta#olism to get them into the ul'mate $at #urning state( =ep'n is a pre+y awesome tool when used properly. your $at #urning would start to slow down. pi&&a. your lep'n le els shoot up. donuts. and when to stop ea'ng. I will "rst #e #rea!ing up the $oods that you will #e ea'ng into three separate categories. 5long those same lines. /ow that we ha e co ered some simple science. ice cream. and car#ohydrates. $ats. $ried cinnamon rolls.It only ta!es one day to #oost your lep'n le els #ac! up into the ul'mate $at #urning &one. $ats. French $ries. By ha ing these ama&ing Jun! $oods once per wee!. i$ you eat a low amount o$ calories. 5 $ew diIerent things regulate =ep'n and the "rst is calorie inta!e. etc.BodyFitFormula. )hey need $uel RcaloriesS to #oost their $at #urning and lep'n le els #ac! up( /ow this is the ama&ing part. eggies. 1hen lep'n le els $all. and all other Jun! $ood wor!s #est when #oos'ng lep'n le els #ac! up. and on this nutri'on plan you will maximi&e that use. when it is hungry. I$ you eat a high amount o$ calories. )his is the reason why when people go on a typical diet they start complaining that their $at #urning has stopped. /ext I will go o er e erything you need to !now a#out protein. It tells the #ody when it needs energy. It typically ta!es lep'n le els a wee! to drop and start slowing down $at #urning. lep'n le els $all. panca!es. )his means ha ing a cheat day once per wee! will #ring your #ody #ac! to $ull $at #urning le els. as does your $at #urning. )he last thing you want is your $at #urning to slow down i$ you are loo!ing to get results $ast.com =ep'n is the hunger and energy hormone. will wor! #e+er than i$ you Just had a massi e amount o$ oatmeal. )he com#ina'on o$ car#ohydrates and $ats do the #est Jo# #oos'ng up lep'n le els. your meta#olism slows down. lep'n le els $all gradually. and also pro ide you with grocery lists $or the wee!.6 C days. 5nd "nally I will go o er some great meal examples and ideas. @ en #e+er. cupca!es. First oI. ea'ng things such as pi&&a. and car#ohydrates. )his is such a simple plan and de"nitely do not $orget to read through the eOuic! Beal 8lan where I will show you how you can coo! up all your meals $or the wee! in less than ?* minutes( 1? . Read through each sec'on and you will $ully understand how to eat on this meal plan. muTns. lets ta!e a loo! at the nutri'on plan that I ha e created $or you( C!oosing %our &oods 7hoosing your $oods could not get more simple.8roteins and egeta#les. @a'ng donuts.

I tend to s'c! with 7oconut . egetarian $ed is #estS 7hic!en R$ree range. You will coo! all your meals in the $at sources #elow.il and :rass Fed Bu+er as they are easiest to "nd&ats 7oconut .com Categor$ ': You can eat as much as you li!e $rom the $oods in category one( @at them at any 'me and eat as much as you would li!e. 2* .il :rass Fed Bu+er )allow R#ee$ $atS Duc! Fat Ot!er &ats: You can include the $ats #elow on occasion throughout the wee!. Vust #e sure to note that they are ery calorically dense so try s'c!ing to Y61 hand$ul or 162 ta#lespoons when you eat them.BodyFitFormula. egetarian $ed is #estS :rass Fed :round Bee$ Red Beat R8re$era#ly grass $ed(S 1ild :ame 1ild Fish 8or! (egeta)les: 5sparagus <pinach Broccoli Brussel <prouts :reen Beans 8eas Bushrooms 7auliMower Eale <tring Beans <ummer <Quash Xucchini Categor$ *: @ach meal should consist o$ healthy $ats. Proteins: @ggs R$ree range.

R<ee.il 5lmonds Bacadamia /uts 7ashews Categor$ +: )his category is $or those loo!ing to add on si&e. you can ery easily re$er #ac! to this sec'on. healthy $ats.com 5lmond Bu+er . coo! all your $oods in the $ats $rom category two. <'c! to the $oods a#o e and $ocus on ge%ng good sources o$ protein. or $or maintenance purposes. more muscle mass.BodyFitFormula. and depending on your goals you can add in the car#ohydrates $rom category three( 21 . do not include these throughout the wee!.li e . You should include the car#ohydrate sources #elow mainly a.er your ei%ht li)in% sessions# I$ you are trying to lose weight. @at as much as you want $rom category one. and tons o$ egeta#les( I will co er more on this in a second.7ar#ohydrates Brea! DownS Car)o!$drates: <weet 8otatoes Yams Blac! Beans 8into Beans 1hene er you come across Ques'ons o$ what you should #e ea'ng.

and a 2**6pound male who is trying to add lean muscle23*6pound male trying to lose $at- 22 . the car#ohydrate sources are meant $or those trying to add on si&e and muscle mass or $or maintenance purposes. For protein inta!e. For those loo!ing to lose $at you will shoot $or closer to 1Z gram o$ protein per pound o$ #ody weight. Be$ore mo ing on to our meal examples. I ne er recommend women ea'ng #elow 12** calories per day and men should not dip #elow 1. 2ere is a Quic! example o$ what I meanIn this example we will loo! at a 23*6pound male trying to lose $at. You should #e ea'ng e ery meal un'l you are sa's"ed and ea'ng when you are hungry. I$ you are loo!ing to add si&e and muscle.BodyFitFormula. :ood sources o$ protein will include all the protein sources $rom category one a#o e. For those trying to lose weig!t. You will need to adJust your calorie inta!e depending on your goals and #ody composi'on.3 grams o$ protein per pound o$ #odyweight depending on your goals. $at and car#ohydrates inta!e- Protein 8rotein is going to #e your num#er one source o$ $uel on this nutri'on plan.3Z grams o$ protein per pound o$ #odyweight. )hose are the main sources o$ protein you will #e $ocusing on.ng -noug! Calories You need to #e sure you are ge%ng enough calories into your diet on this plan. I #rieMy want to tal! a#out your protein.** calories per day. :oing #elow these mar!s can #e dangerous and is something you should a oid.er you weight training sessions depending on your goals. egeta#les. and enJoy a cheat day each wee! you will see incredi#le results.er a wor!out #ut nearly all your protein Rwith the excep'on o$ the protein sha!eS will come $rom real sources o$ proteins as I listed a#o e in category one. you will want to #e ea'ng more protein and $ocus on ge%ng closer to 1. You should include those sources #e$ore andDor a. include the good $at sources $rom category two. Remem#er. I$ you $eel low on energy or hungry that means you are not ea'ng enough in your pre ious si%ng. I$ you s'c! with ea'ng tons o$ the $oods in category one. )wo cups o$ egeta#les has a ery diIerent calorie count than two cups o$ pasta.com Ge. 1e will co er more a#out car#ohydrates in our 7ar#ohydrates Brea!down <ec'on. you are going to #e aiming $or 161. You can also throw in a whey protein sha!e $or a.

so eat lots o$ them( . tallow.* grams o$ protein per day 5s you can see. )he only pro#lem with grass $ed meats howe er is that they are expensi e. /o more egeta#le oil or canola oil( )hrow that stuI away. Feel free to eat all that you ant. You should eat all the egeta#les your heart desires( Re$er #ac! to category one a#o e $or a list o$ egeta#les or ta!e a list at the ones I eat constantly on a daily #asis• • • • • 5sparagus <pinach Broccoli Brussel <prouts Bushrooms )hese " e egeta#les are the staple o$ what I consistently "nd mysel$ ea'ng when it comes to eggies. which many o$ the meals will include on this diet. Brea! it into 3.BodyFitFormula. or duc! $at. (egeta)les Aegeta#les are the ul'mate $at #urning $ood. 4.ealt!$ &ats :ood $ats are your $riend when trying to lose $at( Yes.er weight li. 23 .ing sessions.com 1 gram o$ protein F 23* R#odyweightS[ 23* grams o$ protein per day 2**6pound male trying to add lean muscle1. )his is what you will #e coo!ing all your $ood in. then on occasion will ha e the op'on o$ ha ing a protein sha!e a. you can simply plug in your weight and you will easily !now how much protein a day you should #e ge%ng. is to add in a healthy $at source to your meal li!e coconut oil. or e en 0 meals( Your priority again is to ma!e sure you are ge%ng most i$ not all o$ your protein $rom animal sources. Aegeta#les are $ull o$ great nutrients and are simply incredi#le $or you. grass $ed #u+er. good $at #urns $at( You will #e $ocusing on ge%ng a good source o$ $at with each meal that you eat. the #est sources will #e %rass fed meat or oily "sh that is not $armed. Be sure to #rea! your protein inta!e into mul'ple meals o er the course o$ the day.3 grams o$ protein F 2** R#odyweightS [ 2. <o the next alterna' e. )he easiest ways to incorporate $at into your diet is to eat $a+y meats( /ot Just any $a+y meats though.

)his will help ramp #ac! up your $at #urning and accelerate $at loss e en more( 24 . you will see rapid weight loss on this program. 5s you will see in the meal examples #elow. Don3t depri e yoursel$ o$ calories. /eig!t Loss and Car)o!$drates I$ you are loo!ing to lose ei%ht you must !eep your car#ohydrate inta!e #etween 2061** grams per day. 7ar#ohydrates are not #ad when you eat them correctly and are ea'ng the ri%ht 'inds o$ car#ohydrates. the $oods a#o e in category one and two should s'll #e your main $ocus. )here are three topics that I will co er when it comes to car#ohydrates. /ext. nuts and seeds are also o! to eat in modera'on. Car)o!$drates Broken #own I get many Ques'ons a#out the topic o$ car#ohydrates and I will go into detail here. and tons o$ egeta#les into your diet. depending on your goals. 2owe er. <o monitor how much you eat and don3t go o er#oard( 5dJust accordingly to meet your caloric needs. it is ery easy to cut down on car#ohydrates and s'll eat a good amount o$ $ood. I coo! all my $oods in coconut oil and grass $ed #u+er. You should indulge in all the car#s you want on this day. Do not worry so much a#out the calorie count. Depending on your caloric needs you will need to monitor how much o$ these you are ea'ng. )o #e sa$e. this means you are not ge%ng enough $ood during your meals. Your goals will determine the amount o$ car#ohydrates that you should #e pu%ng in your #ody to achie e maximal results. that will determine the amount o$ car#ohydrates you should #e ge%ng daily. as it can hurt your results( Focus on pu%ng good $oods into your #ody. the thing to ma!e sure o$ here is that you are s'll ge%ng a good amount o$ calories each day.BodyFitFormula. I$ you eat the $oods outlined a#o e and stay #etween 2061** grams o$ car#s per day. ho ering around 0* grams per day is usually #est $or weight loss( You should #e $ocusing your eIorts on ge%ng good amounts o$ protein. Be sure to #e ea'ng when you are hungry and un'l you are sa's"ed( )he one 'me you will indulge in any and all car#ohydrates is on your cheat day. I$ you want more rapid weight loss. /uts and seeds are ery high in calories and it is ery easy to down 263 hand$uls.nce again. healthy $ats. maintenance.com You can also occasionally sprin!le some oli e oil on a side salad or o er some asparagus. For me personally. as they are the easiest to "nd at the store. I$ you $eel low on energy. you should s'c! closer to 2060* grams o$ car#s on most days. .weight loss. It doesn3t ma+er what your goal is. and muscle gain.

com For weight loss. nearly all your car#ohydrates i$ not all o$ them should come $rom egeta#les. 0aintenance and Car)o!$drates I$ you are currently at a com$orta#le #odyweight #ut are loo!ing to $eel #e+er or e en lose a $ew pounds or #ody $at percentages Rso you can "nally see your six pac!S you can com$orta#ly sit in the 1**610* gram mar! $or car#ohydrates.n weight training days you will "nd it #ene"cial to add other car#ohydrate sources Rsweet potatoes. aside $rom your cheat day o$ course( Remem#er. you can shoot $or 1206220Z grams o$ car#s per day depending on your #ody weight. your #ody will #ene"t #y ha ing a li+le more car#ohydrates throughout the wee! $or maintenance and reco ery purposes.n sprin'ng days it is "ne to add in a sweet potato to your post wor!out meal. #e sure to #e ea'ng the maJority o$ your car#ohydrates on your weight training days. when trying to lose weight I ne er recommend women dropping #elow 12** calories a day and men should ne er drop #elow 1. Because o$ the ac' ity le el on this wor!out plan. 20 . s'c! with the ones outlined a#o e. #lac! #eans. . #lac! #eans. or pinto #eansS to your post wor!out meal to get the appropriate car#ohydrate inta!e $or the day. and pinto #eans. I$ you do decide to add in some car#ohydrate sources. You can also eat a li+le more car#s on your sprin'ng days to help with reco ery. Your higher car# days should #e on your weight training days.** calories a day.1**6120 grams o$ car#s Rest Day. <ince you are loo!ing to add on si&e you will need to get more calories and more car#s each day. as your higher car# days will #e on the days you are wor!ing out and your lower car# days will #e on your rest day. )hen o$ course you ha e your cheat day to eat any and all car#s that you want( For #est results $ollow the car# cycling #elow1eight )raining Day.sweet potatoes. on rest days most o$ your car#ohydrates Ri$ not allS should #e coming $rom egeta#les. )his method o$ ea'ng car#ohydrates is !nown as car# cycling. yams. yams. .5ny and 5ll 7ar#s )o #rea! this down $urther. medium car# days on your sprin'ng days. 5lso. or again simply s'c! with ge%ng all your car#s $rom egeta#les. pre$era#ly a)er the wor!outs.BodyFitFormula.120610* grams o$ car#s <prin'ng Day. 0uscle Gain and Car)o!$drates I$ you are loo!ing to gain si&e and muscle on this program.1** grams or less o$ car#s 7heat Day.

20 grams Black Beans 3'1* cup5 7alories.29 grams Fat.C grams 7ar#s.120610* grams o$ car#s 7heat Day.2 grams 7ar#s. It is #est to s'c! with the car# sources outlined a#o e.2* grams Fat. and healthy $ats( You will then place in car#ohydrates when needed as we outlined a#o e in our example. . the main $ocus in your diet should #e to get lots protein. You can also add some in to other meals throughout the day i$ you $eel the need( Car)o!$drate Sources Nutrition Breakdown Sweet Potato1%a2s 3'44 gra2s5 7alories. )hen o$ course enJoy a cheat day once per wee!. 5n example may loo! something li!e this1eight )raining Day. For gaining.119 8rotein.nce again.C grams 7ar#s. )his means in the meals #e$ore and a.com and lower car# days on rest days. yams.2* grams Fat.* grams Pinto Beans 3'1* cup5 7alories.sweet potatoes. .er the wor!out. #lac! #eans.5ny and 5ll 7ar#s( Because o$ the ac' ity le el on this program you will need to #e constantly $ueling your #ody i$ you are loo!ing to gain muscle so #e sure and up the calorie inta!e and the car#ohydrate inta!e. it is #est to ha e the maJority o$ your car#ohydrates scheduled around your wor!outs. tons o$ egeta#les..BodyFitFormula.11* 8rotein.10*62** grams o$ car#s Rest Day.2**6220 grams o$ car#s <prin'ng Day.* grams 2. and pinto #eans.11* 8rotein.

Focus on ge%ng tons o$ clean.BodyFitFormula. you will "nd that you will s'll #urn unwanted $at and replace it will lean muscle. 5nd while you are adding si&e. I$ you are ea'ng the correct $oods as we outlined a#o e. nutri'on and ge%ng results is not all that complicated. your main $ocus should s'll #e to eat incredi#ly healthy $oods while adding in good sources o$ car#ohydrates. 8ut simply. healthy $oods and then depending on your goals adJust your car#ohydrate and calorie inta!e accordingly( 2C . ea'ng the correct $oods and $ewer calories than you #urn in a day will #ring rapid results. 8u%ng the right $oods in your #ody ma!es a huge diIerence( Finally $or those wan'ng to add si&e. you must put more calories into your #ody than you #urn oI. For maintenance. your goal should #e to eat incredi#ly clean and healthy $oods and put the same amount o$ calories into your #ody that you #urn oI. i$ you want to lose weight. I$ you want to gain si&e and muscle. e en though you will #e maintaining the same weight. enJoy a cheat day.com Si2ple Nutrition Breakdown Depending on your goals you will need to adJust your car#ohydrate inta!e accordingly. you will con'nue to #urn unwanted $at #ecause o$ the $oods you are ea'ng( /utri'on is pre+y simple when #ro!en down li!e I did a#o e. and properly 'me your car#ohydrates you will see some incredi#le results. Remem#er. By ea'ng the healthy $oods outlined a#o e.

com -6a2ple 0eals Below I ha e outlined twel e diIerent meal examples $or you to ta!e a loo! at. and will ul'mately hurt your results. 1 t#sp grass $ed #u+er.Cg Fat. 4o& grass $ed ground #ee$ 7alories. or pinto #eansS into the meals #elow so depending on your goals you can add them in when needed( Break"ast Option ': 4 whole egetarian $ed eggs.10 8rotein. I wanted to include the example meals #elow to gi e you an idea o$ what a meal may loo! li!e. yams.2C 29 . #lac! #eans. )hen you will add in a good source o$ $at to each meal. and $ats in each meal so you get an idea o$ how much you are pu%ng in your #ody.. I ha e not included any car#ohydrate sources Rsweet potatoes. protein. You do not want to #e calorie de"cient as this slows down your meta#olism and $at #urning.BodyFitFormula. I ha e #ro!en the meal op'ons down into #rea!$ast and lunchDdinner. 5 2**6pound male needs a diIerent amount o$ calories per day than a 13*6pound $emale. )hen you will "ll up on tons o$ egeta#les and good $ats( You are to #e ea'ng when you are hungry and un'l you are sa's"ed.40g Option *: 4 whole egetarian $ed eggs. car#s. <o.413 8rotein. 2 cups o$ spinach. adJust to meet your own #odies3 caloric needs and ma!e sure you are ge%ng enough calories. 5ll your calories throughout the wee! should come $rom the $oods in categories one and two a#o e then you should add in $oods $rom category three depending on your goals. 16cup asparagus 7alories.** calories each so you can adJust according to your caloric needs. You may thin! some meals are too high in $at #ut reali&e that the !inds o$ $ats we are ea'ng will help you #urn $at. @ach meal #elow is roughly around 4**6. Remem#er you can mix and match any o$ the $oods $rom category one a#o e and eat as much as you want. I ha e also included the amount o$ calories. Y cup asparagus. Your aim is to eat at least your #odyweight in protein each day. I cannot stress enough the importance o$ ge%ng enough calories in your diet. 1 t#sp grass $ed #u+er.03g 7ar#s.

402 8rotein.0*g 7ar#s.1.4g Fat.29g Option +: 9o& grass $ed ground #ee$ pa+y.44* 8rotein.com 7ar#s.g Option *: 9o& 7hic!en Breast.39g 7ar#s.1*g Fat..3* Option +: 4 pieces o$ organic #acon. 1 cup o$ mushrooms. 1* spears o$ asparagus coo!ed in 1 t#sp o$ #u+er.BodyFitFormula.01* 8rotein. homemade salad dressing R1 t#sp o$ oli e oil. spicesS 7alories. 1 t#sp o$ grass $ed #u+er 2? .g Fat.. spicy mustard. 2 cups o$ #roccoli.0?g 7ar#s. 4 whole egetarian $ed eggs. 1Y cup o$ #russle sprouts. 2 cups o$ spinach 7alories.12g Fat.30g Option 7: 8rotein <ha!e R2 scoopsS 7alories.310 8rotein.0Cg 7ar#s. 1 t#sp o$ coconut oil 7alories. 2 cups o$ spinach.g Lunc!1#inner Option ': 9o& 7hic!en Breast.? Fat.

16cup shita!e mushrooms saut\ed in 1 t#sp o$ 3* .3*g Option 7: 9o& grass $ed stea!.BodyFitFormula. 2 t#sp almond #u+er 7alories.40g 7ar#s.1?g Fat.20g Option 9: 9o& chic!en #reast..00* 8rotein. 1Y cups o$ #roccoli.3.g 7ar#s. 1 t#sp grass $ed #u+er 7alories.4*4 8rotein..21g Option :: 9o& #ison stea!.4?* 8rotein.1*g Fat.o& <almon. 1 t#sp o$ coconut oil 7alories.32 Option 8: .0*9 8rotein. 1* asparagus spears.3*g Option . 1* asparagus spears.: 9o& grass $ed stea!.g Fats. 1 cup o$ green #eans.11g Fat.091 8rotein.3g 7ar#s. 1* asparagus spears and 16cup #roccoli RsteamedS 7alories.*g 7ar#s.1.03g 7ar#s.20g Fat.com 7alories. 16cup shita!e mushrooms.

ote2 I will add in carbohydrate sources on select days when needed( )he reason $or gi ing you the meal examples a#o e was to show you exactly what you will #e ge%ng $rom the $oods you will #e ea'ng. and ea'ng when I am hungry and un'l I am sa's"ed( )he meal plan a#o e wor!s per$ectly $or me ha ing " e or e en six meals in a day( <ome may li!e ea'ng three #igger meals while others may want to eat six or se en smaller meals. From my personal ea'ng plan in the #ox a#o e. 5s I stated #e$ore. weighing $ood. or all that other nonsense.ere is my current eating schedule and exactly what I eat nearly every single day( I greatly en9oy these meals" so here are a few more ideas2 • • • • • 3reakfast2 1 eggs" tons of vegetables cooked in grass fed butter First 4unch2 Chicken" tons of vegetables" stir fried in grass fed butter and some spices 4ate 4unch2 5rass Fed 3eef %atties covered with avocado and salsa" with vegetables on the side 6arly 7inner2 Chicken" tossed salad with homemade dressing 4ate 7inner2 Chicken and tons of vegetables cooked in grass fed butter and spices 6stimated Calories2 )":'' .41 8rotein..20 Fat. two cups o$ spinach is much less calorically dense than two cups o$ pasta and that is something you need to understand so you can ma!e sure you are ge%ng enough calories. I showed you exactly what I am ea'ng right now.BodyFitFormula.44 7ar#s. I do not want you to $eel the need to count calories howe er. I do not !now how many cups o$ egeta#les I am ea'ng or the exact ounces o$ meat that I am ea'ng. /o'ce. /othing is worse than coun'ng calories. 1hate er your pre$erence.com grass $ed #u+er 7alories. 1hat I do !now is that I am ea'ng $oods that are incredi#le $or me. go with that( 5ll you need to #e sure o$ is that you are ge%ng tons o$ the wonder$ul $oods 31 .44 .

nions ◦ Brussel <prouts ]/ote. Fro&en egeta#les are also great( Below are my $a orite eggies that I #uy each wee!◦ <pinach ◦ Broccoli ◦ 5sparagus ◦ <hita!e Bushrooms ◦ . I ha e also pro ided a lin! so you can download and print these oI $or #e+er con enience( List ': Aegeta#les. it will #ring results( )o calculate how much o$ each you will need to #uy.I will #uy egeta#les two 'mes per wee!W <aturday and 1ednesday to !eep them most $resh. <'c! to meats that are 1**P grass $ed( 5lthough this is a ery short grocery list. macadamia nuts. wild game. Free Range 7hic!en • 1**P :rass6Fed :round Bee$ • 5 ocados • 5lmonds. and ). cashews RBy $a orite are macadamiasS • Bacon • 7oIee Beans Rop'onalS • ]You can also include other $a orite meat choices li!e lam#.BodyFitFormula. "sh./< o$ them( 7hoose any and all egeta#les that you enJoy ea'ng. • 1**P Aegetarian Fed. eOuc! Beal 8lan 2ere is a Quic! example o$ how you can es'mate the amount o$ $ood you should #uy each wee! Rin the eOuic! Beal 8lan I go into more depth. por!.nce you ha e your $ood. you will "rst need to plan out your meals $or the wee! and then calculate how much $ood you will need to #uy. I tend to s'c! with the two a#o e #ut will add some diIerent ones on occasion. Grocer$ List Below are some grocery lists that you can use to shop each wee! $or all the $oods you will need.com we ha e outlined and ea'ng when you are hungry and un'l you are sa's"ed. you can then $ollow the guidelines in the eOuic! Beal 8lan where I will show you how to prepare all your meals $or the wee! in less than ?* minutes. Free Range @ggs • 1**P Aegetarian Fed. etc. @ach person calls $or a diIerent amount o$ $ood so determine how much you will need and #uy $or the wee!( . so #e sure to chec! out that reportS32 . Below.

list three is a list that some will need to purchase depending on your goals.il Rtry to "nd . )his list is $or those who are trying to add si&e or muscle or $or maintenance purposes as we discussed a#o eList +: • • Yams <weet potatoes 33 . You will need to do this $or all o$ the items you will #e purchasing to "gure out how much o$ each you should #uy. You will then get diIerent spices and sauces to gi e your $ood some diIerent Ma ors( I recommend ge%ng some good Quality . $or coIeeS You will #e using grass $ed #u+er and coconut oil to coo! all your $oods in Ryou can also purchase tallow and duc! $at as other coo!ing op'onsS. List *: • • • • • • • 1**P :rass Fed Bu+er >nre"ned. and some spices to ma!e mine. I simply add oli e oil. meat. spicy #rown mustard. cinnamon.li e .li e . I go through two6do&en eggs each wee! as I ha e $our e ery morning $or .li e .BodyFitFormula. )he "rst wee! is always most diTcult when determining how much $ood to #uy. you must determine how much chic!en. pepper <alsa <mall carton o$ grass $ed hea y cream Rop'onal.il that is made in 7ali$orniaS 5lmond Bu+er <pices ◦ 7ayenne 8epper. . Your "rst trip to the grocery store you will need to purchase all the items $rom lists one and two. Finally.il so you can ma!e some homemade salad dressing. salt. =oo! at wee! one as the experiment wee!. and egeta#les you will need $or the wee!. Depending on how much you use each item will determine when you will need to #uy them again. @ach wee! you will need to purchase list one. days during the wee!. )ypically you can go 163 wee!s then ha e to purchase this list again( <o #uy when needed. and then adJust the $ollowing wee!s #y #uying more or less. 2ere are a $ew more essen'als that you will need to get started #ut will not need to purchase on a wee!ly #asis.com I$ you plan on ha ing 4 meals per day. then you will monitor when you will need to purchase the items on list two. eggs. @xtra Airgin 7oconut .il . Days F 4 @ggs[ 24 eggs.

I recommend downloading it and prin'ng it out so you ha e it each wee! when you go to the store( BodyFit Formula :rocery =ist Nutrition Overview • • • • • • • • • • • • • • 5ll meals will #e $ocused on ea'ng protein. Depending on your goals you will add in items $rom category three when it is called $or You should aim to eat 161.3Z grams o$ protein per pound o$ #odyweight depending on your goals @at 2061** grams o$ car#s per day $or rapid weight loss @at 1**610* grams o$ car#s per day $or maintenance @at 1206220Z grams o$ car#s per day $or si&eDmuscle gain depending on #odyweight 1omen trying to lose weight should ne er eat less than 12** calories in a day and men should ne er $all #elow 1. and healthy $ats @liminate all processed car#s and grains during the wee! @liminate dairy during the wee! Do not drin! calories @at when you are hungry and un'l you are sa's"ed @at the same $ew meals o er and o er @nJoy a cheat day @at as many $oods $rom category one Ra#o eS as you would li!e and incorporate good $ats $rom category two into each meal.** calories in a day Don3t count calories.com • Blac! and 8into Beans Below is a lin! to a 8DF "le that contains all three o$ the grocery lists. instead $ocus on pu%ng good $oods in your #ody and ea'ng when you are hungry and un'l you are sa's"ed 34 . egeta#les.BodyFitFormula.

. <tep >ps6 3* seconds Rest6 3* seconds 4. )his prepara'on period will help eliminate soreness and will gi e you a great Jumpstart into the program. )hat means you will #e per$orming each exercise #ac! to #ac! with li+le or no rest in #etween exercises.com Part wo: Pre<&ort$ For those reading that ha e not wor!ed out in a while. 2ere are three separate wor!outs you can do i$ you $eel you need a prepara'on period #e$ore the 4* day BodyFit Formula- Pre<&ort$ /orkouts /orkout ' 1.. 3. I highly recommend ta!ing a wee! or two o$ prepara'on #e$ore Jumping into BodyFit CFC. rest $or .BodyFitFormula. <Quat Vumps6 3* seconds Rest6 3* seconds 2. Roc! 7lim#ers6 3* seconds Rest6 3* seconds 3.*6?* seconds then repeat the circuit 360 'mes. 4. /orkout * ◦ ◦ ◦ ◦ ◦ 1. In #etween rounds. 0. Bodyweight <Quats6 1* reps 8ush6ups6 1* reps Ri$ you cannot per$orm regular push6ups. 8lus all o$ them can all #e done in the com$ort o$ your own home. )he reason $or this is that I want you to #e $ully prepared $or all the intense wor!outs that are to come. You can start your nutri'on plan during this 'me to really get your $at #urning !ic! started( )he pre wor!outs that $ollow will s'll #e ery challenging and ery intense. 2. Burpees6 3* seconds Rest6 3* seconds 0. per$orm them on your !neesS <tep ups6 1* reps each leg =unges6 1* reps each leg Roc! 7lim#ers6 2* total steps Burpees6 9 reps )his wor!out is to #e done in a circuit $ormat. 8ush6>ps6 3* seconds Rest6 3* seconds 30 .

4.BodyFitFormula. 3. =unges6 3* seconds Rest6 3* seconds R@8@5)( ◦ 1or!out 2 will #e done in inter al $ormat. $ollowed #y 3* seconds o$ rest and repea'ng. 3. In #etween rounds.10 reps =unges. $ull rounds. . 0..10 reps )his wor!out is to #e done in a circuit $ormat.. engage in these wor!outs 364 'mes a wee! with at least a days rest in #etween wor!outs. . C.*6?* seconds then repeat the circuit 360 'mes.2* reps 8lan!s. I$ you need to change the 'mes to meet your "tness le el.1* each leg Roc! 7lim#ers.10 reps Bodyweight <Quats. 2. rest $or . 8ush6>ps. $eel $ree. In the example a#o e our inter al 'mes are 3* seconds o$ wor!. You should complete 26. For example. /orkout + 1.com . you may start #y going 10 seconds o$ wor! $ollowed #y 40 seconds o$ rest and repea'ng. )hat means you will #e per$orming each exercise #ac! to #ac! with li+le or no rest in #etween exercises. these are op'onal #ut i$ you $eel you need to ta!e a li+le more prepara'on 'me.3* seconds <Quat Vumps.2* each leg 8ush6>ps. )hese are three great wor!outs to get your #ody mo ing and really prepare you to start the next 4* days( 5gain.

BodyFitFormula.com

Part !ree: !e Ne6t &ort$ #a$s
Be$ore Jumping into the next $orty days, we need to go o er a li+le o$ what you can expect out o$ the wor!outs, and more 'ps and tools that you can use to maximi&e results. 5lthough the wor!outs in this program are simple and easy to $ollow, they are ery challenging and ery high in intensity( )he purpose o$ this sec'on is to show you exactly how to progress through the next $orty days so you can get the most out o$ your training.

!e /orkouts
BodyFit CFC is a ery high intensity wor!out program deigned to #last $at and #uild ripped lean muscle in a short span o$ 4* days( In the $ollowing wee!s you will #e wor!ing out " e to six days a wee!, so get your mind right to go and dominate these wor!outs. You will ha e a com#ina'on o$ high intensity weight training wor!outs, high intensity sprint wor!outs, and tons o$ a#s and "nisher wor!outs thrown in each wee!( )he wor!outs ha e #een strategically placed each wee! so #e sure to $ollow the outline as it is designed to #ring you incredi#le results( )he wor!outs in this program put a ton o$ stress on your #ody and ner ous system ena#ling you to #urn $at round the cloc!. 1hen you engage in high intensity wor!outs, li!e you will on this program, your #ody is $orced to wor! harder to reco er. )here$ore, the more intense your wor!outs the longer your $at #urning will con'nue. )his doesnUt mean you wor!outs ha e to last $or hours on end. 5n intense 1* minute wor!out can do the tric!, i$ done correctly. )he wor!outs on this program are intense to say the least, so expect some maJor $at #urn(

/!at %ou Need to =now
1e will co er $our separate topics in this sec'on to ensure that e erything you need to !now a#out the next 4* days is co ered. 5t any'me i$ you s'll ha e Ques'ons, $eel $ree to email me at- dennis RatS #ody"Kormula.com and I will promptly return your message( In this sec'on, here is what we will co er• • • •

<prints 1eight )raining 5# )raining Bo ement

In each sec'on I will discuss how to per$orm each wor!out so you get the most out o$ it, and 'ps to 3C

BodyFitFormula.com maximi&e results(

Sprints
1hen it comes to ge%ng results, sprints are one o$ the "rst exercises I turn to. It #rings incredi#le $at #urning and muscle #uilding results, and can push you past plateaus into le els you ha e ne er #een too. )hey are also the #est a# wor!out on the planet( /ot only do they #uild your a#s, #ut they #urn an incredi#le amount o$ $at around your mid sec'on. It truly is the ul'mate La#N wor!out. <eeing that we will #e doing sprints 163 'mes per wee!, I want to go o er a $ew diIerent $actors to ma!e sure you are ge%ng the most out o$ them. But "rst, let me Just state that there are many diIerent !inds o$ sprints that you can do. <prints don3t necessarily mean going out to a trac! or "eld and running as $ast as you can. 5lthough this is my $a orite !ind o$ sprin'ng and it does #ring the #est results, many people donUt ha e access to a par!, "eld, or trac! year round. .thers may ha e access #ut do not $eel they are ready to go out and do $ull speed sprints. 1ith that said, I de"ne sprints as a Lvery hi%h intensity movement for a short period of time( follo ed "y a rest period( and repeatin%#” )his means sprints can #e done on a #i!e, rowing machine, in a pool, etc. For the wor!outs that $ollow, I ha e outlined guidelines $or doing straight sprints on a trac! or "eld. <traight sprints #ring the #est results #ut note that you can also engage in other $orms o$ sprin'ng i$ you $eel the need. I ha e included a $ull <prin'ng :uide in your #onus sec'on so please chec! that out $or more ideas. Below is all that you need to !now a#out the sprints in this program including where #eginners should start and where more ad anced men and women should start. Find a com$orta#le star'ng intensity and progress as the program tells you too. 8lease note that the intensi'es outlined are $or sprin'ng on a trac! or "eld. I$ you were to start doing sprints on a #i!e, you could start going at a higher intensity #ecause it is $ar less strain on your #ody.

Sprint Intensit$
<prints are too #e done at a ery high intensity i$ you are loo!ing to get dras'c results. 5 sprin'ng wor!out is Just that, a <8RI/)I/: wor!out. It is not a 'me to Jog. )he dura'on o$ each sprint will #e anywhere $rom ;62* seconds so #e sure to !eep a high intensity throughout the en're sprint. @ach "tness le el in the $orty6day program will start at a diIerent intensity. )he reason $or this is simple- <tar'ng sprints with too high o$ an intensity will lead to inJury or #eing so o erly sore that you will #arely #e a#le to mo e $or the next wee!. )hat is why it is important to start slow and #uild up to 39

BodyFitFormula.com $ull speed( Below I ha e set the intensity $or each "tness le el in which they should engage sprints in when "rst star'ng out. )hen throughout the program, we will #e #umping up the intensity un'l each le el has reached $ull speed. )o start out, the ery "rst sprin'ng intensi'es loo! li!e this• • •

Beginner- ;*P o$ $ull speed Intermediate- C0P o$ $ull speed 5d anced- ?*P o$ $ull speed

For some star'ng this program, the ;*P intensity may s'll #e too high. )hat is completely "ne( I ha e had clients where wal!ing at a $ast pace was their current sprint. 5dJust according to what you #elie e is your L$ull speedN then $ollow the guidelines $or #umping up the intensity on your sprints as you go through the program. You all will e entually #e per$orming sprints at $ull speed, #ut it is #est and always recommended to wor! up to that point. 5d anced "tness le els will get there $aster than the #eginners, #ut e entually each person will #e engaging in $ull speed, max intensity sprints.

Sprint #uration
@ach sprin'ng wor!out will last anywhere $rom 2*630 minutes depending on the amount o$ rest you ta!e #etween sprints. You will then ha e to lea e open another 061* minutes $or an a#s "nisher or "nisher wor!out. <o in all, your sprin'ng days will last anywhere $rom 20640 minutes in dura'on. 5s $ar as sprints themsel es go, as was stated a#o e each sprint will last anywhere $rom ;62* seconds depending on your speed and intensity. <prints are meant to #e short #urst o$ ac' ity, $ollowed #y a rest period. )he com#ina'on o$ a high intensity sprint $ollowed #y a rest period and repea'ng will #ring ama&ing results(

Rest i2e
Rest periods #etween sprints should try and #e !ept around 162 minutes. )he thing you want to ma!e sure o$ here is that you are $ully reco ered #e$ore star'ng your next sprint. @ach 'me you "nish a sprint, you should use your 'me to wal! around and reco er #e$ore your next sprint. I use this 'me to wal! #ac! to the star'ng posi'on. )ry and impro e your reco ery 'me as the program goes on. <ome o$ you in the #eginning may need three minutes o$ reco ery 'me to start, #ut wor! on cu%ng that 'me down each day you sprint.

3?

BodyFitFormula.com

Outco2es
<prints as I ha e told you will #ring some ama&ing results( You can expect to see some maJor $at #urning while engaging in sprints. It will ta!e you a $ew 'mes to get used to doing sprints again, especially i$ you ha e not done them in a while. 2owe er you will learn to lo e them #ecause o$ the impact they will ha e on your results(

>lternative Options
In your #onus sec'on, I ha e pro ided you with a <prin'ng :uide that gi es you some great alterna' es to sprin'ng outdoors. I ha e included some awesome indoor sprin'ng wor!outs that were designed to #urn $at and #uild ripped, lean muscle. <o i$ you choose to not parta!e in the sprints outdoors, please chec! out that report as I ha e some awesome solu'ons $or you. 5gain, sprints do not ha e to #e Just a sprint outdoors on a trac! or "eld. )he purpose o$ sprints is to push the #ody hard $or a short period o$ 'me, rest then repeat. )he reason I pro ided you with sprin'ng outdoors in the BodyFit CFC was simply #ecause those will #ring the #est results. 2owe er, any !ind o$ sprin'ng wor!out will #ring $ar #e+er results than long slow cardio.

Sprinting Round wo
In the second hal$ o$ the BodyFit CFC, most o$ your cardio wor!outs will #e done on the cardio machine o$ your choice. @ach cardio wor!out will consist o$ doing se en one6minute sprint inter als. You can $eel $ree to replace these wor!outs with sprints i$ you want. Instead o$ sprin'ng $or a $ull minute howe er, you will instead do C sprints at C* yards each. 5,er your sprints are done, you will complete the rest o$ the wor!out as $ollows. 8lease note, i$ you decide to do this cardio wor!out on a treadmill, you will sprint $or the $ull minute. )he only excep'on is i$ you were to do your sprints on a trac! or "eld.

/eig!t raining
)he weight training in this program is designed to #ring you some incredi#le results #y #las'ng oI $at while #uilding up lean muscle. Because o$ the intensity o$ the wor!outs, the "rst phase o$ the program will call $or at least a day o$ rest in #etween weight training wor!outs so your #ody will #e a#le to reco er. In the second part o$ the program, we will #e spli%ng up upper #ody and lower #ody days so there will #e days you go #ac! to #ac! in the weight room Rlower #ody one day then upper #ody the nextS. For those that are not com$orta#le in the weight room, I really encourage you to start ge%ng $amiliar with it as there are some incredi#le results wai'ng $or you. Ba!e sure you start slow and start #y using lighter weights. It is "ar )e?er to start too lig!t t!an too !eav$@ Don3t go into the weight room trying to impress others or !eep up with someone else. )his only leads to inJury and maJor soreness. . er the course o$ 4*

your goal is to increase the amount o$ weight you are doing $or each exercise each 'me you wor!out.3 sets F 12 Reps with 1** pounds <Quats.3 sets F 12 Reps with 1. Re$er to the day you are on and $ollow the guidelines. I ma!e it ery clear throughout the program how much rest you should ta!e #etween li. so again i$ you don3t !now what weight you should start with.* pounds /o'ce that on the #ench press my weight went up only " e pounds while on sQuats it went up 2* pounds and deadli.3 sets F 12 Reps with 120 pounds Day 2 o$ 1eights• • • Bench 8ress.3 sets F 12 Reps with 1*0 pounds <Quats. 5ll this means is that each 'me you go $or a weight6training wor!outW you will increase the weight $rom the pre ious session. 41 . #uration Depending on the wee!. will constantly #e increasing.s and exercises.ing session on each exercise. weight training wor!outs will last anywhere $rom 20640 minutes.3 sets F 12 Reps with 10* pounds Deadli.s.s.s went up 30 pounds. )he reason they went up diIerent amounts was #ecause o$ how I $elt the pre ious li. Increasing /eig!t )hroughout the program. 2owe er. 2ere is an exampleDay 1 o$ 1eights• • • Bench 8ress.com the program the weights you li. Rest i2e Rest 'me throughout the program will ary $rom wee! to wee!.3 sets F 12 Reps with 1C* pounds Deadli.BodyFitFormula. your weight training sessions will ne er go longer than 40 minutes i$ you push yoursel$ and stay on tas!. During the #eginning phases o$ the program it will #e closer to 2063* minutes while when you ad ance $urther the wor!outs will last closer to 4*640 minutes. start too light rather than too hea y( Find a weight that is com$orta#le yet challenging each 'me you wor!out.

s in our example. Ba!e sure you are li. e en though I struggled with the pre ious weight Ro$ 1** poundsS.s that is completely o!. seeing that I only went up 0 pounds $rom the pre ious session shows that it was pre+y darn hard the pre ious 'me I li.ing session. For example on #ench press $or day two. <imply ma!e sure you con'nue increasing the weight each wor!out. I highly recommend prin'ng that out and "lling it in each 'me you li. the "rst $ocusing on max strength gains and adding some lean muscle while the second hal$ will $ocus more on $at #urning while con'nuing to see impro ement in strength gains and lean muscle gain. I ha e also pro ided you with an extra 2* days o$ awesome wor!outs that you can con'nue with to $urther your results e en more( Be sure to chec! those out in the #onus sec'on. 42 . 2owe er. BodyFit Formula 1or!out =og Outco2es )he !inds o$ exercises and weight training we are doing are going to #ring some awesome results. and are con'nuing to challenge yoursel$.BodyFitFormula. $or each exercise. you are going to #e increasin% the ei%ht each time you li) no ma*er hat.n the #ench press. )his is especially true $or #eginners. Just as long as you are #umping up the weight each 'me you li. )o go up in weight you simply need to gauge how the weight $elt $rom the pre ious session and go up $rom there. going up that much weight $rom the pre ious 'me shows that I completed all the reps pre+y easily and this 'me I am going to need to push mysel$ harder. you are going to s'c! to the same weight throughout the en're weight li. You will start adding ripped lean muscle mass and #urning $at all at the same 'me. You will hear me say this again #ut it is $ar #e+er to start too light than too hea y.ed. )he weight program is #ro!en up into two phases.s and the amount o$ weight you li. I ha e pro ided you with a wor!out log where you can trac! all o$ your li. )hat is completely "ne. )hat is why in our example. 1ithin the "rst $ew wee!s you will start seeing and $eeling muscles you ha e not seen or $elt in years. I would try to complete all three sets o$ 12 repe''ons using 1*0 pounds( Be sure to not #ump up the weight too Quic!ly. 5gain. @ en i$ you need to start #y Just using the #ar on all your li.ed each day.com .ing a challen%in% "ut comforta"le ei%ht. Re en i$ it was Just 2Y pounds on each side to ma!e it 1*0 poundsS. For sQuats and deadli. )his will ensure you go up in weight each 'me you li. e en i$ it is Just adding 2Y pounds to each side.. I s'll added weight to the li. that is totally "ne( In our example a#o e.

@specially on your days oI. use the stairs. @ach a# day. I highly encourage you to mo e around as much as you can. #uild up ripped lean a#s. 43 . doing yoga and engaging in low intensity wor!outs are encouraged throughout these $orty days. You will #e engaging in a#s 263 days per wee! and each "tness le el has #een strategically set to ma!e sure the a# wor!outs are con'nually ge%ng more challenging. and soa! up some itamin D. I ha e included three separate wor!outs $or #eginner. It can only help your results. play some Fris#ee. )a!e your dog to the par! and run around. great( I$ not aim to do it as much as possi#le. sprints. :et outside and get some $resh air. :et outside and ta!e a morning wal!. #uration Your a# training sessions will last anywhere $rom 061* minutes depending on the day. Rest i2e )he a# wor!outs designed in this program are meant to #e done #ac!6to6#ac! with a short rest period #etween $ull rounds. I$ you can do this !ind o$ ac' ity e eryday. I am not saying you ha e to go to the gym and wal! on the treadmill $or 40 minutes. and also tear away $at( )he com#ina'on o$ proper nutri'on. 5ll you will simply need to do is "nd your "tness le el and engage in the wor!out pro ided. and ad anced le els. )he program is already Jam pac!ed with high intensity wor!outs #ut I want to encourage you to simply move( 1al! around. Vust thin!ing o$ doing that ma!es me sic!.BodyFitFormula. I will outline that throughout the program so i$ you $ollow the step6#y6step process it will #e ery clear what you will need to do.com >) raining )hrough each phase o$ the program you will #e engaging in many diIerent a# wor!outs. Outco2es )he a# wor!outs in this program will #uild incredi#le core strength. 5s the program goes on you can expect them to #e closer to 1* minutes as you will #e engaging in more and harder exercises. and you will li!e the results you see around the midsec'on( 0ove2ent )a!ing wal!s. weight training wor!outs. <'c! with the program. 5ll I am saying is to mo e around at a slow pace as much as you can. intermediate. 5gain. or go on a $amily hi!e. going on hi!es. and a# wor!outs will all ha e a maJor impact on what your mid sec'on loo!s li!e at the end o$ the program.

it is 'me to Jump into the BodyFit CFC( 44 .BodyFitFormula.com /ow that we ha e co ered all that you need to !now a#out the wor!outs in the $orty6day program.

diIerent high intensity wor!outs in phase one. You will ha e to sacri"ce and ma!e 'me to get your wor!outs in.er comple'ng the "rst 162 wee!s you will ha e o ercome most o$ the soreness. @ach wor!out is laid out $or you #elow. star'ng anything new is going to #e diTcult.BodyFitFormula. )a!e it one day at a 'me( It is important to note that in phase one we are not only !ic! star'ng some incredi#le $at #urning and lean muscle gain #ut we are wor!ing on changing your wor!out ha#its. one that is $ocused on ge%ng you healthy and "t $or li$e( I hope you are as excited as I am to get started and get healthy once and $or all. lean muscle( )he wor!outs will #e challenging. and you will #e $eeling healthier than e er #e$ore #ecause o$ the wor!outs and ea'ng plan( 40 . wor!outs in total in phase one o$ the program. 1e are was'ng no 'me in ge%ng you in the #est shape o$ your li$e. I$ you get through phase one. 5.n top o$ that you will #e engaging in 1. .ne has #een strategically designed to Jump6start your $at #urning $rom the ery "rst wor!out you engage in. /o excuses( )his is a start o$ a new li$estyle. <tar'ng anything new is diTcult.com Part &our: Bod$&it :A: P!ase One: 0a6i2al Strengt!B Lean Gaining 8hase . you will #e greatly se%ng yoursel$ up $or great success and results through the rest o$ the program( Eeep $ocused on "nishing this phase without e en worrying a#out the second hal$ o$ the program. #ut i$ you can push through all the wor!outs you will see some incredi#le results within wee!s( Do not let all the wor!outs in'midate you. so #e ready $or the challenge and push through each wor!out. you will get sore. #ut you will see results( @ en in this "rst $ew wee!s you will start $eeling #e+er and start seeing a change in #ody composi'on. you will ha e seen results in #ody composi'on. each one #uilding oI the last and #las'ng oI $at and #uilding ripped. :e%ng started may #e the toughest part o$ the whole program. /!at Can %ou -6pect in P!ase OneC )his may #e the hardest phase o$ the whole program. you will get 'red. You will #e comple'ng 1. 5s was stated. Your $ocus must #e on ge%ng through phase one and s'c!ing to the wor!out plan and nutri'on plan. so simply $ollow the steps and you will !now exactly what to do.

. you should use a weight that you are com$orta#le with comple'ng all the repe''ons reQuired $or each set.BodyFitFormula. no excuses. you can push yoursel$ a li+le harder.) #e a#le to complete 13( 4. #e sure to $ollow the guidelines $or the wor!outs #elow. Beginners especially need to ease into the program.ei%hts For phase one you will #e li. our goal in phase one is to get used to the mo ements and to help you get #ac! into the Mow o$ li. For weights. com$orta#le weight as we discussed in pre ious sec'ons. You should only ha e 263 repe''ons le. For example. Find your "tness le el and engage in the appropriate wor!out.ing again.er each set. you really need to $ocus on doing all exercises with per$ect $orm at a moderate. I ha e gi en you a clear outline $or sprints and the intensity you should #e going at. great. and get it done( +eminder( Phase One . In wee! one you will #e per$orming three sets o$ twel e reps while in wee! two you will #e per$orming three sets o$ ten reps. you should #e a#le to complete the ten reps #ut should /. get it in your calendar.com 1ith all that #eing said. During phase one we will #e doing tons o$ core wor!. )ry and complete all the wor!outs $or phase one. so please #e sure and $ollow those guidelines. adJust accordingly. By doing this.ing recently. For #eginners howe er. I am preparing you $or the next phase o$ the program. I$ you ha e #een li. )hat #eing said. I do not expect any o$ you to go out and go $ull speed on the ery "rst wor!out sessions.ing lighter weights $or more repe''ons. 1e are de eloping a ha#it o$ wor!ing out so set aside your wor!out 'mes. in the tan! a. i$ you were to complete three sets o$ ten reps. I$ the intensity is s'll too high. as we will #e engaging in harder core and a# rou'nes.

It is "ar )e?er to start too lig!t t!an too !eav$D .or'out of the -ay: Sprints( 7"s Finisher . Repeat three 'mes with as li+le rest as possi#le >dvanced: ^ 20 Bodyweight <Quats.com #a$ ' .3 sets F 12 reps] <Quats. Be sure you are wor!ing with a com$orta#le weight. 10 Burpees. 1* Burpees. er Row. e en i$ you ha e to start with Just the #ar.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*640 seconds.3 sets F 12 reps 8ull6ups. Repeat three 'mes with as li+le rest as possi#le #a$ * .. 20 8ush6ups.3 sets F 12 reps 8ush6>ps. Repeat three 'mes with as li+le rest as possi#le Inter2ediate: ^ 2* Bodyweight <Quats.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.. 0 Burpees.3 sets F 12 reps .s. You should #e a#le to complete this $ull rou'ne in 2063* minutes i$ you stay $ocused and stay on tas!. 0 8ush6ups.or'out of the -ay: . you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 1* Bodyweight <Quats. 4C .3 sets F 12 reps Bent . erhead 8ress.ing rou'ne a#o e.nce you ha e "nished the weight li. 1* 8ush6ups.3 sets F 12 reps Bench 8ress.BodyFitFormula.3 sets F max reps .ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.

20 <econds ^ <ide 8lan!s.12 each leg +epeat 4 times Inter2ediate: ^ 8lan!s.2* seconds each side ^ Roc! 7lim#ers. !eep mo ing and do not Just sit down.com Beginner: 3 sets o$ 4 sprints R12 totalS at .C* yards ^ <print 2.*P o$ your $ull speed Inter2ediate.2* each leg +epeat 4 times >dvanced: ^ 8lan!s. 5.er each sprint is completed. )his 06C minute period should #e your cool down 'me. 7"s Finisher: Beginner: ^ 8lan!s.12 seconds each side ^ Roc! 7lim#ers.* <econds ^ <ide 8lan!s.0* yards ^ <print 4.3 sets o$ 4 sprints R12 totalS at C0P o$ your $ull speed >dvanced. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.4* <econds ^ <ide 8lan!s. you will rest 06C minutes and you will per$orm the a# rou'ne #elow.3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed Distances^ <print 1.20 each leg +epeat 4 times 49 .BodyFitFormula.er comple'ng your 12 sprints.. :et some stretching in to !eep your muscles loose.* yards ^ <print 3. Vog or wal! home.3* seconds each side ^ Roc! 7lim#ers.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints. 5. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint..

you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 1* Bodyweight <Quats. Repeat three 'mes with as li+le rest as possi#le Inter2ediate: ^ 2* Bodyweight <Quats. You should #e a#le to complete this $ull rou'ne in 2063* minutes i$ you stay $ocused and stay on tas!.3 sets F 12 reps] <Quats.3 sets F 12 reps Bench 8ress. Be sure you are increasing the weight on each li. 1* Burpees. 1* 8ush6ups.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*640 seconds. so you are li.BodyFitFormula.3 sets F 12 reps 8ull6ups.3 sets F 12 reps Bent ..s.ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.3 sets F 12 reps 8ush6>ps. erhead 8ress. 0 8ush6ups. er Row.3 sets F max reps .nce you ha e "nished the weight li. Repeat three 'mes with as li+le rest as possi#le >dvanced: ^ 20 Bodyweight <Quats. 0 Burpees.3 sets F 12 reps . Repeat three 'mes with as li+le rest as possi#le #a$ 7 .ing rou'ne a#o e.or'out of the -ay: .or'out of the -ay: Sprints( 7"s Finisher .com #a$ + . 20 8ush6ups.ing more than the pre ious day( .. 4? . 10 Burpees.

7"s Finisher: Beginner: ^ 8lan!s. !eep mo ing and do not Just sit down.er each sprint is completed. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint.12 each leg +epeat 4 times Inter2ediate: ^ 8lan!s. Vog or wal! home.C* yards ^ <print 2.BodyFitFormula.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints..* <econds ^ <ide 8lan!s.3* seconds each side ^ Roc! 7lim#ers. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.12 seconds each side ^ Roc! 7lim#ers.. )his 06C minute period should #e your cool down 'me.20 each leg +epeat 4 times #a$ 8 0* .* yards ^ <print 3.2* each leg +epeat 4 times >dvanced: ^ 8lan!s.*P o$ your $ull speed Inter2ediate: 3 sets o$ 4 sprints R12 totalS at C0P o$ your $ull speed >dvanced. 5.4* <econds ^ <ide 8lan!s.3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed Distances^ <print 1.er comple'ng your 12 sprints.2* seconds each side ^ Roc! 7lim#ers.0* yards ^ <print 4.com Beginner: 3 sets o$ 4 sprints R12 totalS at . you will rest 06C minutes and you will per$orm the a# rou'ne #elow.20 <econds ^ <ide 8lan!s. :et some stretching in to !eep your muscles loose. 5.

or'out of the -ay: Sprints( 7"s Finisher .3 sets F 12 reps . 0 Burpees. you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 1* Bodyweight <Quats.3 sets F 12 reps Bench 8ress..3 sets F max reps . 1* 8ush6ups.ing rou'ne a#o e.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*640 seconds.or'out of the -ay: . 10 Burpees. Repeat three 'mes with as li+le rest as possi#le Inter2ediate: ^ 2* Bodyweight <Quats. 0 8ush6ups. Repeat three 'mes with as li+le rest as possi#le >dvanced: ^ 20 Bodyweight <Quats. You should #e a#le to complete this $ull rou'ne in 2063* minutes i$ you stay $ocused and stay on tas!. 1* Burpees. er Row.ing more than the pre ious day( . erhead 8ress.3 sets F 12 reps] <Quats..3 sets F 12 reps 8ush6>ps.s. Be sure you are increasing the weight on each li. so you are li.3 sets F 12 reps 8ull6ups. Repeat three 'mes with as li+le rest as possi#le #a$ 9 .com .nce you ha e "nished the weight li. 20 8ush6ups.3 sets F 12 reps Bent .Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.BodyFitFormula.ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli. Beginner: 3 sets o$ 4 sprints R12 totalS at C*P o$ your $ull speed 01 .

* <econds ^ <ide 8lan!s.4* <econds ^ <ide 8lan!s.2* each leg +epeat 4 times >dvanced: ^ 8lan!s.er each sprint is completed.0* yards ^ <print 4..er comple'ng your 12 sprints.20 <econds ^ <ide 8lan!s. !eep mo ing and do not Just sit down.C* yards ^ <print 2. <o Jog or wal! home. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint.BodyFitFormula.3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed >dvanced.* yards ^ <print 3. you will rest 06C minutes and you will per$orm the a# rou'ne #elow. 7"s Finisher: Beginner: ^ 8lan!s. )his 06C minute period should #e your cool down 'me.2* seconds each side ^ Roc! 7lim#ers. 5.com Inter2ediate. :et some stretching in to !eep your muscles loose. 5.12 each leg +epeat 4 times Inter2ediate: ^ 8lan!s.12 seconds each side ^ Roc! 7lim#ers.20 each leg +epeat 4 times #a$ : 02 .3* seconds each side ^ Roc! 7lim#ers..4* yards You will repeat this 3 'mes $or a total o$ 12 sprints.3 sets o$ 4 sprints R12 totalS at $ull speed Distances^ <print 1.

nce you ha e "nished the weight li. C 8ush6>ps. You should #e a#le to complete this $ull rou'ne in 3*64* minutes i$ you stay $ocused and stay on tas!.BodyFitFormula. so you are li. Be sure you are increasing the weight on each li.3 sets F 1* reps 8ull6ups..ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.3 sets F max reps .com +est -ay! #a$ .or'out of the -ay: .3 sets F 12 reps] <Quats.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6. 1* 8ush6>ps.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your 03 . . Repeat as many 'mes as you can in 9 minutes( >dvanced: ^ 0 8ull6>ps.ing more than the pre ious day( .3 sets F 1* reps . Repeat as many 'mes as you can in 9 minutes( Inter2ediate: ^ 3 8ull6>ps. 0 8ush6>ps. Repeat as many 'mes as you can in 9 minutes( #a$ E . erhead 8ress.3 sets F 1* reps Bent .3 sets F 1* reps 8ush6>ps.or'out of the -ay: Sprints( 7"s Finisher .* seconds.ing rou'ne a#o e. you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 0 Vumping 8ull6>ps.3 sets F 1* reps Bench 8ress. er Row.s.

)his 06C minute period should #e your cool down 'me.uts.* yards ^ <print 3.2* reps ^ 8lan!s.12 reps ^ 8lan!s.BodyFitFormula.C* yards ^ <print 2. Beginner: 3 sets o$ 4 sprints R12 totalS at C*P o$ your $ull speed Inter2ediate: 3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed >dvanced: 3 sets o$ 4 sprints R12 totalS at $ull speed Distances^ <print 1. :et some stretching in to !eep your muscles loose.4* seconds each side 04 . 7"s Finisher: Beginner^ 8lan!s.20 seconds each side ^ Roc! 7lim#ers.10 each leg +epeat 4 times Inter2ediate: ^ In6n6.10 seconds each side ^ Roc! 7lim#ers..com muscles are loose and you are fully ready to %o. 5.er each sprint is completed. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint. !eep mo ing and do not Just sit down.0* yards ^ <print 4..C* <econds ^ <ide 8lan!s.40 <econds ^ <ide 8lan!s. you will rest 06C minutes and you will per$orm the a# rou'ne #elow.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints.er comple'ng your 12 sprints. 5.uts. Vog or wal! home.20 each leg +epeat 4 times >dvanced: ^ In6n6. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.3* <econds ^ <ide 8lan!s.

C 8ush6>ps.BodyFitFormula.3 sets F 1* reps 8ull6ups. You should #e a#le to complete this $ull rou'ne in 3*64* minutes i$ you stay $ocused and stay on tas!.3 sets F max reps .com ^ Roc! 7lim#ers.ing more than the pre ious day( .nce you ha e "nished the weight li. Repeat as many 'mes as you can in 9 minutes( #a$ '' . you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 0 Vumping 8ull6>ps. Repeat as many 'mes as you can in 9 minutes( >dvanced: ^ 0 8ull6>ps. 0 8ush6>ps. so you are li. er Row.* seconds.3 sets F 1* reps Bench 8ress.3 sets F 1* reps 8ush6>ps. erhead 8ress. Be sure you are increasing the weight on each li.3 sets F 1* reps Bent .s. 1* 8ush6>ps.3* each leg +epeat 4 times #a$ '4 .or'out of the -ay: Sprints( 7"s Finisher 00 .ing rou'ne a#o e.3 sets F 12 reps] <Quats. Repeat as many 'mes as you can in 9 minutes( Inter2ediate: ^ 3 8ull6>ps.ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.or'out of the -ay: .!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6.3 sets F 1* reps .

!eep mo ing and do not Just sit down. Beginner: 3 sets o$ 4 sprints R12 totalS at 9*P o$ your $ull speed Inter2ediate: 3 sets o$ 4 sprints R12 totalS at $ull speed >dvanced: 3 sets o$ 4 sprints R12 totalS at $ull speed Distances^ <print 1.12 reps ^ 8lan!s.0* yards ^ <print 4.er comple'ng your 12 sprints. 5.C* yards ^ <print 2. Vog or wal! home. 7"s Finisher: Beginner^ 8lan!s.20 seconds each side ^ Roc! 7lim#ers.* yards ^ <print 3. you will rest 06C minutes and you will per$orm the a# rou'ne #elow.. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.. )his 06C minute period should #e your cool down 'me.3* <econds ^ <ide 8lan!s.uts. 5..com .BodyFitFormula.10 seconds each side ^ Roc! 7lim#ers.2* reps ^ 8lan!s. .C* <econds 0. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint.40 <econds ^ <ide 8lan!s.20 each leg +epeat 4 times >dvanced: ^ In6n6.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.uts.er each sprint is completed. :et some stretching in to !eep your muscles loose.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints.10 each leg +epeat 4 times Inter2ediate: ^ In6n6.

Repeat as many 'mes as you can in 9 minutes( Inter2ediate: ^ 3 8ull6>ps.ing more than the pre ious day( . Repeat as many 'mes as you can in 9 minutes( >dvanced: ^ 0 8ull6>ps.3 sets F max reps .s.3 sets F 1* reps Bench 8ress.3 sets F 1* reps 8ull6ups.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6. Be sure you are increasing the weight on each li.BodyFitFormula. erhead 8ress.ing rou'ne a#o e. so you are li.4* seconds each side ^ Roc! 7lim#ers.3 sets F 12 reps] <Quats.3* each leg +epeat 4 times #a$ '* . You should #e a#le to complete this $ull rou'ne in 3*64* minutes i$ you stay $ocused and stay on tas!. Repeat as many 'mes as you can in 9 minutes( #a$ '+ 0C . 0 8ush6>ps. you will rest $or 06C minutes and complete the Finisher 1or!out #elowBeginner: ^ 0 Vumping 8ull6>ps. er Row.3 sets F 1* reps Bent .3 sets F 1* reps . C 8ush6>ps. 1* 8ush6>ps.com ^ <ide 8lan!s.or'out of the -ay: .* seconds.nce you ha e "nished the weight li.ei%ht Trainin%( Finisher Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.3 sets F 1* reps 8ush6>ps.

. Vog or wal! home. )his 06C minute period should #e your cool down 'me. totalS at 9*P o$ your $ull speed Inter2ediate: 2 sets o$ 3 sprints R.er comple'ng your . totalS at $ull speed >dvanced: 2 sets o$ 3 sprints R. you will rest 06C minutes and you will per$orm the a# rou'ne #elow. 5. sprints. I$ you do decide to ta!e on the wor!out.com Optional $ardio<7"s Finisher )oday you ha e the op'on o$ engaging in a cardio session and an a#s "nisher wor!out. I ha e outlined e erything #elow i$ you do decide to engage in the wor!out.uts.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o. I recommend ta!ing the day oI. :et some stretching in to !eep your muscles loose. Beginner: 2 sets o$ 3 sprints R.* yards ^ <print 3.12 reps ^ 8lan!s... I$ your #ody is sore or 'red. totalS at $ull speed Distances^ <print 1. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint. !eep mo ing and do not Just sit down. Beginner: ^ 8lan!s.10 seconds each side ^ Roc! 7lim#ers.C* yards ^ <print 2.20 seconds each side ^ Roc! 7lim#ers.0* yards You will repeat this 2 'mes $or a total o$ .er each sprint is completed.BodyFitFormula. 5. we will #e cu%ng our sprints in hal$.20 each leg +epeat 4 times 09 . .3* <econds ^ <ide 8lan!s. sprints.10 each leg +epeat 4 times Inter2ediate: ^ In6n6. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.40 <econds ^ <ide 8lan!s.

3* each leg +epeat 4 times #a$ '7 +est -ay! #a$ '8 . so you are li.3 sets F 12 reps] <Quats.3 sets F 9 reps 8ull6ups.4* seconds each side ^ Roc! 7lim#ers.3 sets F 9 reps 8ush6>ps.s. you will complete the a#s rou'ne #elow7"s Trainin%: Beginner: ^ 8lan!s.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6C0 seconds.ei%ht Trainin%( 7"s Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.3 sets F max reps . erhead 8ress.30 <econds ^ <ide 8lan!s.3 sets F 9 reps Bench 8ress.or'out of the -ay: .3 sets F 9 reps .s. Be sure you are increasing the weight on each li.BodyFitFormula.uts.2* reps ^ 8lan!s.2* seconds each side 0? . er Row.ing more than the pre ious day( .C* <econds ^ <ide 8lan!s.nce you are "nished with your li. You should #e a#le to complete this $ull rou'ne in 4*640 minutes i$ you stay $ocused and stay on tas!.3 sets F 9 reps Bent .com >dvanced^ In6n6.

5.BodyFitFormula.or'out of the -ay: Sprints( Finisher .2* each leg +epeat 4 times Inter2ediate: ^ In6n6..9* <econds +epeat 3 times . reps ^ 8lan!s.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints.com ^ Roc! 7lim#ers. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint..12 reps ^ 8lan!s.* ... .12 reps ^ 2anging =eg Raises.10 reps ^ Decline 1eighted 7runch].er each sprint is completed.uts.* yards ^ <print 3.C* yards ^ <print 2.0* yards ^ <print 4.uts.$hoose a ei%ht that is comforta"le yet challen%in%# =ou ant to "e a"le to >nish the 23 decline crunches yet not "e a"le to perform 21 #a$ '9 .12 reps ^ 2anging =eg Raises..2* reps ^ Decline 1eighted 7runch].* <econds +epeat 3 times >dvanced: ^ In6n6. Beginner: 3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed Inter2ediate: 3 sets o$ 4 sprints R12 totalS at $ull speed >dvanced: 3 sets o$ 4 sprints R12 totalS at $ull speed Distances^ <print 1.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.

Vog or wal! home. Beginner: ^ 1* step6ups each leg ^ 1* #odyweight sQuats ^ 0 #urpees +epeat 4 times Inter2ediate: ^ 10 #odyweight sQuats ^ 1* #urpees ^ 10 sQuat Jumps +epeat 4 times >dvanced: ^ 2* #odyweight sQuats ^ 10 #urpees ^ 20 sQuat Jumps +epeat 4 times #a$ ': .!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more . you will rest 06C minutes and you will per$orm the "nisher #elow.3 sets F 12 reps] <Quats.er comple'ng your 12 sprints.1 . erhead 8ress.s. !eep mo ing and do not Just sit down.3 sets F 9 reps 8ull6ups.3 sets F 9 reps 8ush6>ps.or'out of the -ay: . 5. er Row. )his 06C minute period should #e your cool down 'me.ei%ht Trainin%( 7"s Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.com 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!. :et some stretching in to !eep your muscles loose.BodyFitFormula.3 sets F max reps .3 sets F 9 reps Bent .3 sets F 9 reps .3 sets F 9 reps Bench 8ress.

$hoose a ei%ht that is comforta"le yet challen%in%# =ou ant to "e a"le to >nish the 23 decline crunches yet not "e a"le to perform 21 #a$ '.s.12 reps ^ 8lan!s. You should #e a#le to complete this $ull rou'ne in 4*640 minutes i$ you stay $ocused and stay on tas!. so you are li.uts.. reps ^ 8lan!s.ing more than the pre ious day( . you will complete the a#s rou'ne #elow7"s Trainin%: Beginner: ^ 8lan!s.30 <econds ^ <ide 8lan!s.2* reps ^ Decline 1eighted 7runch]. .2* seconds each side ^ Roc! 7lim#ers..12 reps ^ 2anging =eg Raises.. .nce you are "nished with your li.10 reps ^ Decline 1eighted 7runch]. Be sure you are increasing the weight on each li.* <econds +epeat 3 times >dvanced: ^ In6n6.uts.9* <econds +epeat 3 times ..com than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6C0 seconds.12 reps ^ 2anging =eg Raises.2* each leg +epeat 4 times Inter2ediate: ^ In6n6.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.or'out of the -ay: Sprints( Finisher .2 .BodyFitFormula.

5.C* yards ^ <print 2. 5. Vog or wal! home.0* yards ^ <print 4.er each sprint is completed.com Beginner.3 sets o$ 4 sprints R12 totalS at $ull speed Distances^ <print 1. !eep mo ing and do not Just sit down. )his 06C minute period should #e your cool down 'me.. 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.BodyFitFormula.3 sets o$ 4 sprints R12 totalS at $ull speed >dvanced.3 . you will wal! #ac! to the star'ng posi'on and per$orm the next sprint.er comple'ng your 12 sprints.3 sets o$ 4 sprints R12 totalS at ?*P o$ your $ull speed Inter2ediate. :et some stretching in to !eep your muscles loose.* yards ^ <print 3.4* yards You will repeat this 3 'mes $or a total o$ 12 sprints. Finisher Beginner: ^ 1* step6ups each leg ^ 1* #odyweight sQuats ^ 0 #urpees +epeat 4 times Inter2ediate: ^ 10 #odyweight sQuats ^ 1* #urpees ^ 10 sQuat Jumps +epeat 4 times >dvanced: ^ ^ ^ 2* #odyweight sQuats 10 #urpees 20 sQuat Jumps . you will rest 06C minutes and you will per$orm the "nisher #elow.

s.3 sets F 9 reps Bench 8ress..3 sets F 9 reps . Be sure you are increasing the weight on each li.or'out of the -ay: . reps ^ 8lan!s.uts. erhead 8ress.4 .ei%ht Trainin%( 7"s Rou'ne^ ^ ^ ^ ^ ^ ^ Deadli.BodyFitFormula.!f you cannot perform a pull up( do /umpin% or assisted pull0ups# For those that can perform more than 1 pull0ups in a ro "ut cannot perform 23 in a ro ( do 4 sets 5 ma6 pull0ups! !f you can perform 23 consecutive pull0ups( you should add ei%ht to perform ei%hted pull0ups! Rest #etween sets and exercises should #e 3*6C0 seconds..2* each leg +epeat 4 times Inter2ediate: ^ In6n6.3 sets F 9 reps 8ull6ups.3 sets F 9 reps 8ush6>ps.3 sets F max reps .nce you are "nished with your li.10 reps ^ Decline 1eighted 7runch].12 reps ^ 2anging =eg Raises. er Row.2* seconds each side ^ Roc! 7lim#ers.30 <econds ^ <ide 8lan!s.3 sets F 12 reps] <Quats.com +epeat 4 times #a$ 'E . You should #e a#le to complete this $ull rou'ne in 4*640 minutes i$ you stay $ocused and stay on tas!.3 sets F 9 reps Bent .* <econds +epeat 3 times .ing more than the pre ious day( . you will complete the a#s rou'ne #elow7"s Trainin%: Beginner: ^ 8lan!s. so you are li.s.

lets get mo ing on phase num#er two.0 . you should now #e com$orta#le in the weight room and you should #e $eeling ery strong. I$ you $eel you are where you need to #e strength6wise. I recommend spending a $ew more wee!s in phase one.uts.BodyFitFormula. I$ you $eel you need to con'nue to get stronger.com >dvanced^ In6n6. I was shoc!ed #y the . and "nisher wor!outs as well. I can guarantee you are already seeing results i$ you ha e stuc! with the wor!outs and stayed strong to the ea'ng plan. Bore awesome wor!outs ahead( P!ase wo: Ulti2ate &at Burn 5.$hoose a ei%ht that is comforta"le yet challen%in%# =ou ant to "e a"le to >nish the 23 decline crunches yet not "e a"le to perform 21 #a$ *4 +est -ay! #a$ *' +est -ay! P!ase One Co2plete You ha e Just completed the "rst phase o$ the BodyFit CFC wor!out plan. You will complete the wor!outs $rom wee! num#er three $ocusing on doing three sets o$ eight reps while really $ocusing on #umping up the weight each wor!out.2* reps ^ Decline 1eighted 7runch]. 7on'nue to engage in the sprints. 1hen I de eloped it. <ome o$ you may #e ready to mo e on to phase two while others may need to spend a li+le more 'me on #uilding more strength and ge%ng stronger in the weight room.12 reps ^ 2anging =eg Raises.12 reps ^ 8lan!s. )his will ensure that you are con'nuing to challenge yoursel$. For the a# wor!outs.er comple'ng phase one o$ the BodyFit CFC. 8art two o$ the BodyFit CFC is where you are really going to see the LCFCN style wor!outs come out( I am so excited to introduce you to this style o$ wor!ing out.9* <econds +epeat 3 times . con'nue #umping up the num#er o$ reps and seconds e ery 263 wor!outs. a# wor!outs.

)his style o$ training is completely designed $or the ul'mate $at #urn all while con'nuing to #uild up that hard earned lean muscle. 5lso #e sure that you are ge%ng good amounts o$ rest and sleep to allow your #ody to reco er $rom the wor!outs..ing $our days a wee! in this phase and will #e doing tons o$ diIerent high intensity cardio sessions. )a!e a loo! #elow to see the exercises that each wor!out will consist o$/orkout >: Lower Bod$B >)s • • • • • • • SFuats: 2 sets F 12 reps SFuat Gu2ps: 2 sets F 2* reps #u2))ell1Bar)ell Lunges: 2 sets F 10 reps each leg Single Leg Cal" Raises: 2 sets F 10 reps each leg >) -6ercise: 2 sets F Rdepends on dayS >) -6ercise: 2 sets F Rdepends on dayS #u2))ell Swings1=e?le)ell swings: 2 sets F 3* reps 5s you can see 1or!out 5 consists o$ C total exercises including some lower #ody wor! and some a# training. /!at Can %ou -6pect in P!ase woC You can expect some cra&y $at #urning results as well as con'nuing to see ripped lean muscle gain. I cannot wait $or you to experience these wor!outs.com cra&y $at #urning results that it #rings. Its 'me to get into the wor!outs. so lets do it( P!ase wo /orkouts In phase two. so stay strong and !eep wor!ing hard. )hey are $ocused and intense throughout and will #ring cra&y results( )his is your last push to "nish o$ the $orty days. you will #e cycling through three separate wor!out rou'nes each wee!. . )he a# training is going to #e diIerent $or diIerent "tness le els so #e sure and $ollow the guidelines #elow $or what a# exercises you will #e doing. )he wor!outs in phase two are ery demanding so you must #e sure your ea'ng stays on point and that you con'nue ge%ng great nutri'ous $oods in your #ody. and a L7N wor!out. 1e will #e li.BodyFitFormula. /orkout B: Upper Bod$ . LBN wor!out. I will #e outlining the wor!outs #elow in a day #y day $ashion as I did $or phase one #ut I wanted to gi e you a Quic! o er iew o$ the wor!outs "rst. )he com#ina'on o$ the wor!outs in this phase and ea'ng healthy Rand including your cheat day o$ courseS are going to #ring you some incredi#le results. )hese wor!outs are high intensity and com#ine diIerent styles o$ cardio throughout each wor!out. You will ha e an L5N wor!out.

)his means sprin'ng $or one6minute. rower.er you ha e completed your sprints.com Benc! Press: 2 sets F 12 reps Pus!<Ups: 2 sets F 1*D2*D3* reps Pull<Ups1Gu2ping Pull<Ups: 2 sets F max reps Benc! #ips: 2 sets F 12D2*D3* reps Over!ead Press: 2 sets F 12 reps #ive Bo2)er Pus!<Ups: 2 sets F 0D1*D10 reps Bent Over Row: 2 sets F 12 reps • • • • • • • 1or!out B is straight upper #ody and is ery challenging. rowing machine. You will go through 2 $ull rounds. You are to do C one6minute sprints in inter al $ashion. or Just wal!S $or " e minutes at a slow6moderate speed. Circuit Round One: 2 rounds R1or!out 5 or BS 5. You will start with an inter al cardio rou'ne on #oth wor!outs 5 and B then will per$orm the wor!out outlined $or that day.er comple'ng the two rounds o$ wor!out 5 or B a#o e. For example<Quats to Bodyweight <Quats to =unges to 7al$ Raises to 5# @xercise to 5# @xercise to Dum##ell <wings. lower the sprint 'me to 3* secondsS. )his is your reco ery 'me #e$ore doing the the weight circuit again. #i!e. per$orming one exercise a.BodyFitFormula. you will then Jump on the treadmill Ror #i!e. You could also sprint in place i$ you wanted. you will then engage in wor!out 5 or B $rom a#o e.C . )hese wor!outs are to #e done in circuit $ormat. . and repea'ng un'l all C sprints are completed. Slow Cardio: 5. those num#er represent the amount o$ reps $or each "tness le el. cooling down $or one6minute. #ench dips. RI$ one minute is too long. Start: Cardio Intervals: C total sprints C one6minute inter als on the piece o$ cardio eQuipment o$ your choice Rtreadmill. You will cycle through this two 'mes with as li+le rest as possi#le. Beginner will do the lower num#ers and ad anced will do the higher num#ers $or repe''ons. )a!e a loo! at what the $ull wor!outs will consist o$ and how you are to per$orm them #oth.n the exercises that you see three diIerent num#ers $or repe''ons Rpush6ups.er the next with as li+le rest as possi#le. etcS. Circuit Round wo: 2 rounds R1or!out 5 or BS . )his will ta!e you 14 minutes total. and di e #om#er push6upsS.

we will now go o er wor!out 7.B 1or!out <aturday. 4. 5.com .Rest )his pa+ern will stay consistent throughout the rest o$ the program. you are to per$orm two more rounds o$ wor!out 5 or B. Just li!e we ha e #een doing. Below I will now outline the "nal 2* days o$ the program. 3. )ry and rest as li+le as possi#le #etween exercises. 5ll wor!out 7 consists o$ is sprints. you are to wal! again $or another " e minutes. I highly recommend prin'ng that out. 5. /ow that we ha e co ered wor!outs 5 and B. 2. .5 1or!out Friday.7 1or!out <unday. you should ha e done F. remem#er that I ha e put together a wor!out log $or you in your #onus sec'on that can #e easily printed oI and consists o$ all the wor!outs. .Rest )hursday.er "nishing.B 1or!out 1ednesday.>R $ull rounds o$ the circuit Reach exercise should ha e done $our separate 'mesS Cool #own: )o "nish oI the wor!out.BodyFitFormula.nce the " e minutes is done.9 .nce you ha e completed the " e minutes o$ slow cardio. )his will #e the detailed wor!outs $rom what we went o er a#o e.5 1or!out )uesday. you are "nished $or the day( 2ere is a simpli"ed ersion1. 5lso. I will outline e erything you will #e doing $or the sprin'ng wor!outs including what "nisher or a# "nisher you will #e engaging in( You will #e wor!ing out " e days a wee! in phase two and the wor!out structure will loo! li!e thisBonday. C one6minute sprint inter als 7omplete 2 rounds o$ wor!out 5 or B Rdepending on the dayS 1al! $or 0 minutes 7omplete another 2 rounds o$ wor!out 5 or B Rdepending on the dayS 0 minute cool down )his wor!out is so eIec' e when it comes to #urning $at and #uilding ripped lean muscle. Be sure you are !eeping your wor!outs intense throughout and really challenging yoursel$.

? . 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 12 reps <Quat Vumps.or'out of the -ay: ?pper Body $ircuit Rou'ne.2 sets F 3* reps 5#s.2 sets F 2* total crosses • Roc! 7lim#ers. $ollowing #y one6minute rest.S Inter als o$ one6minute sprint. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ <Quats.BodyFitFormula.2 sets F Rsee #elowS 5# @xercise.2 sets F 10 reps each leg <ingle =eg 7al$ Raises.2 sets F 20 each leg Intermediate• In6n6. sprints in place. #i!e.2 sets F 12 reps #a$ *+ .uts.2 sets F Rsee #elowS Dum##ellDEe+le#ell <wings. etc.2 sets F 10 reps each leg 5# @xercise.1or!out 5 Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.1or!out B . rowing machine.com #a$ ** .2 sets F 9 reps 5d anced• In6n6.2 sets F 2* reps Dum##ellDBar#ell =unges.uts.2 sets F 10 reps • 2anging =eg Raises.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne.2 sets F 2* reps • 2anging =eg Raises.Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN a#o e Beginner• 5# <cissors.

7omplete in this $ashion un'l you ha e done C total sprints.2 sets F Bax reps Bench Dips.2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els. =ower num#er is #eginner. #i!e.2 sets F 12D2*D3* . rowing machine.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps. er Row.1or!out 5 Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F 12 reps 8ush6>ps. erhead 8ress.com Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.BodyFitFormula. 7hoose one num#er and s'c! with it( #a$ *7 +est -ay! #a$ *8 . $ollowing #y one6minute rest. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ Bench 8ress. 7omplete in this $ashion un'l you ha e done C total sprints.S Inter als o$ one6minute sprint. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit- C* .2 sets F 0D1*D10 reps Bent . $ollowing #y one6minute rest. higher num#er is ad anced. rowing machine. #i!e. sprints in place. etc. sprints in place.S Inter als o$ one6minute sprint.2 sets F 12 reps Di e Bom#er 8ush6>ps.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne. etc.

2 sets F 10 reps each leg 5# @xercise.2 sets F 12 reps <Quat Vumps.BodyFitFormula.S Inter als o$ one6minute sprint.2 sets F 12 reps #a$ *9 . sprints in place.Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN Beginner• 5# <cissors.2 sets F Rsee #elowS Dum##ellDEe+le#ell <wings.2 sets F 20 each leg Intermediate• In6n6.2 sets F 2* reps • 2anging =eg Raises.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps.2 sets F 9 reps 5d anced• In6n6. #i!e.or'out of the -ay: ?pper Body $ircuit Rou'ne. $ollowing #y one6minute rest.1or!out B Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.com ^ ^ ^ ^ ^ ^ ^ <Quats. 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 2* total crosses • Roc! 7lim#ers.2 sets F Bax reps Bench Dips.2 sets F 12D2*D3* .uts. erhead 8ress. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ Bench 8ress. rowing machine.2 sets F 10 reps each leg <ingle =eg 7al$ Raises.uts.2 sets F 2* reps Dum##ellDBar#ell =unges.2 sets F 10 reps • 2anging =eg Raises.2 sets F 3* reps 5#s.2 sets F 12 reps 8ush6>ps.2 sets F 12 reps C1 . etc.2 sets F Rsee #elowS 5# @xercise.

er each sprint is completed..2* seconds each side ^ Roc! 7lim#ers.* yards You will repeat this 3 'mes $or a total o$ ? sprints.2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els. 7)er completin% your @ sprints( you ill rest 10A minutes and you ill perform the a"s >nisher "elo # This 10A minute period should "e your cool do n time# Bo% or al' home( 'eep movin% and do not /ust sit do n# :et some stretchin% in to 'eep your muscles loose# 7"s Trainin%: Beginner: ^ 8lan!s.3 sets o$ 3 sprints R? totalS at $ull speed Inter2ediate. higher num#er is ad anced. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint.or'out of the -ay: Sprints( 7"s . 5.2* total crosses ^ <ide 8lan!s.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.4* seconds ^ 5# <cissors.3 sets o$ 3 sprints R? totalS at $ull speed Distances^ <print 1..20 each leg +epeat 4 times C2 .C* yards ^ <print 3..2 sets F 0D1*D10 reps Bent . 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.3 sets o$ 3 sprints R? totalS at $ull speed >dvanced. Beginner.com ^ ^ Di e Bom#er 8ush6>ps.9* yards ^ <print 2. er Row. =ower num#er is #eginner. 7hoose one num#er and s'c! with it( #a$ *: .BodyFitFormula.

2 sets F 10 reps each leg 5# @xercise.10 reps ^ 7ross Body Roc! 7lim#ers.uts.2 sets F Rsee #elowS 5# @xercise. etc.uts. sprints in place.1or!out 5 Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F Rsee #elowS Dum##ellDEe+le#ell <wings.C* <econds +epeat 4 times >dvanced^ In6n6. #i!e. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ <Quats.2* reps ^ 7ross Body Roc! 7lim#ers.20 each leg ^ =eg Raise to )hrust >p.2 sets F 2* reps Dum##ellDBar#ell =unges.?* <econds +epeat 4 times #a$ *. 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 10 reps each leg <ingle =eg 7al$ Raises.2 sets F 12 reps <Quat Vumps.10reps ^ 8lan!s.2 sets F 3* reps C3 .S Inter als o$ one6minute sprint. rowing machine.3* each leg ^ =eg Raise to )hrust >p.2* reps ^ 8lan!s. $ollowing #y one6minute rest.BodyFitFormula.com Inter2ediate: ^ In6n6.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne. +est -ay! #a$ *E .

rowing machine. etc.2 sets F 20 reps • 2anging =eg Raises. 7hoose one num#er and s'c! with it( #a$ +' C4 .Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN Beginner• 5# <cissors.1or!out B Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ Bench 8ress. 7omplete in this $ashion un'l you ha e done C total sprints. er Row.2 sets F 9 reps 5d anced• In6n6.uts.2 sets F 12 reps 8ush6>ps. higher num#er is ad anced.2 sets F 12 reps #a$ +4 . =ower num#er is #eginner.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps. $ollowing #y one6minute rest.BodyFitFormula.2 sets F 12D2*D3* . erhead 8ress. sprints in place.2 sets F 2* total crosses • Roc! 7lim#ers.2 sets F Bax reps Bench Dips.2 sets F 2* reps • 2anging =eg Raises.com 5#s.S Inter als o$ one6minute sprint.2 sets F 12 reps Di e Bom#er 8ush6>ps.uts.2 sets F 0D1*D10 reps Bent .2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els.2 sets F 20 each leg Intermediate• In6n6. #i!e.or'out of the -ay: ?pper Body $ircuit Rou'ne.

2 sets F 20 each leg Intermediate• In6n6. etc.or'out of the -ay: ?pper Body $ircuit C0 . sprints in place.com +est -ay! #a$ +* . rowing machine.2 sets F 3* reps 5#s.2 sets F 2* total crosses • Roc! 7lim#ers.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne. 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 12 reps #a$ ++ .2 sets F 10 reps each leg <ingle =eg 7al$ Raises.2 sets F 9 reps 5d anced• In6n6. $ollowing #y one6minute rest.2 sets F 2* reps • 2anging =eg Raises.1or!out 5 Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F Rsee #elowS Dum##ellDEe+le#ell <wings. #i!e. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ <Quats.2 sets F 2* reps Dum##ellDBar#ell =unges.2 sets F Rsee #elowS 5# @xercise.BodyFitFormula.S Inter als o$ one6minute sprint.2 sets F 10 reps each leg 5# @xercise.uts.2 sets F 12 reps <Quat Vumps.uts.Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN Beginner• 5# <cissors.2 sets F 20 reps • 2anging =eg Raises.

erhead 8ress. 7hoose one num#er and s'c! with it( #a$ +7 .9* yards ^ <print 2. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ Bench 8ress. 7omplete in this $ashion un'l you ha e done C total sprints.3 sets o$ 3 sprints R? totalS at $ull speed >dvanced.S Inter als o$ one6minute sprint. $ollowing #y one6minute rest. rowing machine..2 sets F Bax reps Bench Dips. #i!e. higher num#er is ad anced.2 sets F 12 reps 8ush6>ps. etc. Beginner.1or!out B Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill. er Row.Before you start your sprints "e sure you %et a %reat arm up and stretch in! 8a'e sure all your muscles are loose and you are fully ready to %o.* yards C.. sprints in place..com Rou'ne.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps.or'out of the -ay: Sprints( 7"s .3 sets o$ 3 sprints R? totalS at $ull speed Inter2ediate. .3 sets o$ 3 sprints R? totalS at $ull speed Distances^ <print 1.2 sets F 12D2*D3* .2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els.2 sets F 0D1*D10 reps Bent .2 sets F 12 reps Di e Bom#er 8ush6>ps.BodyFitFormula.C* yards ^ <print 3. =ower num#er is #eginner.

20 each leg ^ =eg Raise to )hrust >p.2* reps ^ 8lan!s.BodyFitFormula.uts.10reps ^ 8lan!s.20 each leg +epeat 4 times Inter2ediate: ^ In6n6.20 reps ^ 7ross Body Roc! 7lim#ers.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne.?* <econds +epeat 4 times #a$ +8 +est -ay! #a$ +9 .2* total crosses ^ <ide 8lan!s.com You will repeat this 3 'mes $or a total o$ ? sprints.uts.er each sprint is completed. you will wal! #ac! to the star'ng posi'on and per$orm the next sprint. 5.3* each leg ^ =eg Raise to )hrust >p.2* seconds each side ^ Roc! 7lim#ers.2* reps ^ 7ross Body Roc! 7lim#ers. 7)er completin% your @ sprints( you ill rest 10A minutes and you ill perform the a"s >nisher "elo # This 10A minute period should "e your cool do n time# Bo% or al' home( 'eep movin% and do not /ust sit do n# :et some stretchin% in to 'eep your muscles loose# 7"s Trainin%: Beginner: ^ 8lan!s.C0 <econds +epeat 4 times >dvanced^ In6n6.40 seconds ^ 5# <cissors.1or!out 5 CC . 9Or you can refer to your "onus Sprintin% :uide for other sprintin% options!.

#i!e. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ <Quats. 7omplete in this $ashion un'l you ha e done C total sprints. sprints in place. 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 12 reps <Quat Vumps.2 sets F Rsee #elowS 5# @xercise.2 sets F 20 reps • 2anging =eg Raises.2 sets F 2* reps Dum##ellDBar#ell =unges.2 sets F 3* reps 5#s. $ollowing #y one6minute rest.S Inter als o$ one6minute sprint.2 sets F 2* reps • 2anging =eg Raises. etc. rowing machine.S Inter als o$ one6minute sprint. sprints in place.2 sets F Rsee #elowS Dum##ellDEe+le#ell <wings. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes C9 .com Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F 1* reps 5d anced• In6n6.BodyFitFormula.or'out of the -ay: ?pper Body $ircuit Rou'ne.uts.2 sets F 10 reps each leg <ingle =eg 7al$ Raises.2 sets F 20 total crosses • Roc! 7lim#ers. $ollowing #y one6minute rest. etc.2 sets F 10 reps each leg 5# @xercise. #i!e.2 sets F 3* each leg Intermediate• In6n6. rowing machine.uts.Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN Beginner• 5# <cissors.1or!out B Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F 10 reps #a$ +: .

er Row.or'out of the -ay: &o er Body $ircuit( 7"s Rou'ne.1or!out 5 Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F Bax reps Bench Dips. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ <Quats.2 sets F 10 reps each leg <ingle =eg 7al$ Raises. rowing machine.com Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ Bench 8ress. 7hoose one num#er and s'c! with it( #a$ +. #i!e. $ollowing #y one6minute rest.BodyFitFormula. 7omplete in this $ashion un'l you ha e done C total sprints.2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els.2 sets F 12 reps 8ush6>ps.S Inter als o$ one6minute sprint. etc. =ower num#er is #eginner. higher num#er is ad anced.2 sets F Rsee #elowS C? . +est -ay! #a$ +E .2 sets F 12 reps Di e Bom#er 8ush6>ps.2 sets F 0D1*D10 reps Bent .2 sets F 10 reps each leg 5# @xercise.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps.2 sets F 2* reps Dum##ellDBar#ell =unges.2 sets F 12 reps <Quat Vumps.2 sets F Rsee #elowS 5# @xercise. erhead 8ress.2 sets F 12D2*D3* . sprints in place.

$ollowing #y one6minute rest.uts. 7omplete in this $ashion un'l you ha e done C total sprints. #i!e. 7hoose one num#er and s'c! with it( 9* .2 sets F 1* reps 5d anced• In6n6. er Row.2 sets F Bax reps Bench Dips.S Inter als o$ one6minute sprint.2 sets F 12 reps )he numerous num#ers $or reps represents diIerent "tness le els. sprints in place.Find your "tness le el and place in the a# exercises #elow in the slot a#o e where it says L5# exerciseN Beginner• 5# <cissors.2 sets F 0D1*D10 reps Bent .2 sets F 2* reps • 2anging =eg Raises.2 sets F 3* each leg Intermediate• In6n6. erhead 8ress.2 sets F 10 reps #a$ 74 .uts.2 sets F 1*D2*D3* reps 8ull6>psDVumping 8ull6>ps. rowing machine.com ^ Dum##ellDEe+le#ell <wings.2 sets F 20 total crosses • Roc! 7lim#ers.2 sets F 12D2*D3* .2 sets F 3* reps 5#s. Circuit Round One: 7omplete circuit #elow Cardio: 1al! on the treadmill $or 0 minutes Circuit Round wo: 7omplete circuit #elow again Cardio: 1al! $or " e minutes to cool down 7ircuit^ ^ ^ ^ ^ ^ ^ Bench 8ress. etc.2 sets F 12 reps 8ush6>ps.or'out of the -ay: ?pper Body $ircuit Rou'ne.1or!out B Start: C one6minute sprint inter als on piece o$ cardio eQuipment o$ your choice Rtreadmill.2 sets F 20 reps • 2anging =eg Raises. =ower num#er is #eginner.2 sets F 12 reps Di e Bom#er 8ush6>ps. higher num#er is ad anced.BodyFitFormula.

a short 26day aca'on. You ha e Just completed an incredi#ly challenging program and it is only right that you treat yoursel$ to something nice. Ge.! so now whatGN I will show you what next steps you need to ta!e to con'nue on with your new and exci'ng healthy li$estyle( But "rst things "rst. ha e more energy.com Part &ive: 0oving &orward 7ongratula'ons on comple'ng the program( )hat was not an easy tas! and you too! it #y the horns and got through all $orty days. Bore importantly.BodyFitFormula. You can now see some maJor results that ha e ta!en place o er the past $orty days and I am con"dent that you li!e what you are seeing. 2owe er. howe er. especially i$ you con'nue to engage in high intensity wor!outs. the last thing that you want to happen is to $all #ac! into your old ways and pa+erns.ng Into a R!$t!2 5. L. )his program was meant to put you on the $ast trac! to #e+er health and #ring you results fast( 1hat you ha e achie ed. 7on'nue ea'ng healthy and wor!ing out regularlyW I will #e co ering #oth. you must reward yoursel$.er pu%ng in all the hard wor! that you did. $eel #e+er. I recommend con'nuing to wor!out a minimum o$ three 'mes per wee! #ut no more than " e 'mes per wee!. You ha e wor!ed incredi#ly hard to de elop this new li$estyle and now it is 'me to !eep it that way. You may #e wondering. =i ing a healthy li$estyle is not as rigorous as the past $orty days ha e #een. and are Just o erall more healthy. I do not expect you to wor!out as much as we did in the past $orty days. )o help you con'nue down this path I ha e put together a $ew simple ways you can !eep on li ing this way and maintain all that you ha e Just achie ed. or may#e e en a 26wee! aca'on Ri$ you do that I ha e some things lined up $or you to doS( 5. does not stop here( You can see the great things that li ing a healthier li$estyle #ringsW you loo! #e+er. you are li ing a healthy li$estyle and that is something that needs to con'nue. )he easiest way to do this is to get into a rhythm and s'c! to it. I will also encourage you to 91 .er 4* days o$ incredi#ly hard wor!. wor!ing out must #e a part o$ your wee!ly rou'ne i$ you want to stay healthy and stay "t. a new li$estyle has #een $ormed and de eloped. 1hate er that may #e $or youW whether that is a nice dinner.

5ll this means is that 9*P o$ the 'me you will indulge in 92 . then will li. I$ you slip up in your nutri'on plan don3t waste your 'me thin!ing a#out it the whole rest o$ the day. Vust mo e on and don3t worry. and the way you loo!. <ome howe er may not li!e this way o$ ea'ng and want something diIerent. $ris#ee. I$ that is the case. #ut it should not run your li$e( You should not #e stressed out a#out ea'ng or wor!outs. another great op'on is the 9*D2* rule when it comes to nutri'on. I$ this starts to #ecome a pa+ern. hi!es. Eeep $ollowing that exact plan( Eeep incorpora'ng one cheat day per wee! and ea'ng healthy $oods the other six days. 2owe er. Do not #eat yoursel$ up o er this( I$ you are 'red on a certain day. I tend to do sprints two 'mes per wee!. la&iness. )hat is great. and cupca!es get into your stomach at 'mes they shouldn3t. 1ithin your wee!ly wor!out sessions always try and incorporate at least one sprin'ng session e ery wee! while also including weight training sessions. it is o! to ta!e a day oI. that is when it #ecomes a pro#lem and something needs to #e "xed. enJoy the $oods you are ea'ng.missed wor!outs. )his is a li$estyle you are li ing.nce my wor!outs are in my schedule. etc. unhealthy ea'ng. )hey should simply #e incorporated into your li$e to help you li e a #e+er more healthy li$e( Continued Nutrition 5s you !now nutri'on is going to #e the #iggest $actor in !eeping you healthy( @ eryone is diIerent when it comes to nutri'on and their pre$erences. 263 'mes per wee! depending on how my #ody $eels and what my schedule loo!s li!e. . 1or!outs are missed. a missed wor!out here and there or a small slip up in your diet isn3t the end o$ the world.41*4 Rule 5side $rom ea'ng healthy $or six days then indulging in a $ull day o$ cheat meals. here is another great op'on $or con'nuing to eat healthy. etc. <et your schedule each wee! and include when you are going to wor!out and what exactly you will #e doing( I #o Not -6pect Per"ection and Neit!er S!ould %ou Bista!es happen. It is all a#out #alance( I want you to enJoy li$e.BodyFitFormula.com mo e around as much as you canW wal!s. the way you $eel. . I s'c! to them and I expect you to do the same. <ome o$ you may ha e learned to lo e the way o$ ea'ng on this program and want to con'nue doing that.

)he diIerence #etween the two is with the 9*D2* rule you will ha e cheat meals periodically throughout the wee! while doing the cheat day plan you simply ha e one planned cheat day each wee!. 1hen I do the 9*D2* plan. Still /ant 0oreC <ome o$ you may ha e "nished your 4* days and are s'll itching $or more( I$ that is you. then the other 2*P is on you to choose what you eat. For example. I$ I get a cra ing on )uesday I !now I ha e a cheat meal coming up the ery next day. I "nd mysel$ ea'ng 3. eggies. #e sure and ta!e a $ew days oI. )his will ensure that you are con'nuing to #uild that ripped lean muscle and #urning $at. )his means doing hea ier weight $or less reps. For me personally. I would plan a pi&&a night on a 1ednesday so I ha e something to loo! $orward to. 7hoose which one wor!s #est $or you and s'c! with it. Bany o$ my clients "nd it much easier to Just ha e a cheat day rather than doing the 9*D2* rule. good $ats. It will #ene"t you $ar more than the 9*D2* plan. and car#s depending on goalsS. During your 'me oI #e sure you are con'nuing to eat healthy and I encourage you to mo e $reQuently #y ta!ing long wal!s. #e sure and s'c! to your plan. )his helps with cra ings I may ha e and eliminates messing up. You can also chec! out my You)u#e channel where I post wee!ly wor!out ideosYou)u#e. 8lus I lo e the $act that there are no restric'ons so I can eat as much as I want. I would recommend s'c!ing to the one cheat day a wee!. 1hate er you choose to do.com healthy $oods Rprotein. get right #ac! into your wor!outs. For example. awesome.BodyFitFormula. I recommend !ic!ing the "rst phase o$ the program up a notch.N I$ this is the case $or you.BodyFitFormula I$ you do decide to con'nue on the wor!out plan I ha e pro ided. )he reason $or this is #ecause many 'mes I hear my clients say Li$ I try and Just ha e one candy #ar on the 9*D2* rule. I ha e included an extra twenty days o$ wor!out $or you to engage in or you can repeat this exact program o er again. I enJoy ea'ng clean healthy meals $or six days and then pigging out on my cheat day( I "nd this "ts my li$estyle #e+er and I enJoy the results it #rings.nce you ha e ta!en this 'me oI. 93 . con'nue ea'ng healthy and once you are "nished with the extra days. I$ you do decide to redo the whole program.er that meal. hi!es. I$ you were doing the 9*D2* style o$ ea'ng it would #e "ne to eat that cheese#urger Just as long as you Jumped right #ac! on to ea'ng healthy a. I strategically place cheat meals throughout the wee!. )a!e a minimum o$ 3 days oI #ut no long than a wee!. may#e Bonday and )uesday you went strong and ate great healthy meals #oth days #ut on 1ednesday at lunch you $elt li!e ha ing a cheese#urger. . or simply ge%ng outside and doing something.

)his newsle+er is pac!ed with the latest in the "tness industry and each ee' you will recei e a wor!out plan to $ollow. this should not ta!e o er your li$e #ut simply #e a part o$ it. nutri'on 'ps. Remem#er. i$ you do parta!e in those 2* extra days. 5. #e sure you are signed up $or my newsle+er as wee!ly I send out my own $ull wor!out schedule $or the wee!.er comple'ng the program I !now you are li!ing the way you $eel and loo!. and are enJoying this new$ound energy that you ha e. I$ you are interested in con'nued support you can always isit my we#site at BodyFitFormula.com and #e sure and sign up my wee!ly newsle+er. to ta!e some 'me oI once you are "nished. By simply su#scri#ing you will ne er ha e to write up your own wor!out plan again( BodyFit Formula /ewsle+er Closing I once again want to than! you $or pu%ng your trust in me to help you get into the #est shape o$ your li$e. you can do so now #y isi'ng the lin! #elow. )he 4* days were designed to put you through a rigorous program to get you on the $ast trac! #ac! to health. why not !eep it that wayG I$ you are s'll loo!ing $or more. BodyFit Formula 2* Day Bonus 5lso. remem#er the 2* $ree #onus days that I added to the program that you can parta!e in. you can simply $ollow the one that I send in the wee!ly newsle+er. <o.com )he extra 2* days I ha e included are again going to #e intense #ut will gi e you more days oI in the wee!. I !now this was a challenging program. latest research. and much more. 5.er ge%ng through those 4* days.BodyFitFormula. )his will $urther challenge you to get in e en #e+er shape( Be sure. )hese are the exact wor!outs I will #e doing that wee! so you can $ollow right along( Continue LivingH In your hands is a program that when $ollowed will get you in shape $ast and !eep you there. you then simply ha e to !eep li ing a healthy li$estyle #y ea'ng healthy $oods and wor!ing out 360 'mes per wee!. I$ you ha e not downloaded your $ree extra 2* days. I$ you do not want to write up a wee!ly wor!out schedule. #ut I am con"dent that you are a#solutely lo ing the 94 . It will get you healthy and pro ides a simple plan $or con'nued health $or li$e. )his newsle+er will #ene"t e eryone that is reading this right now.

78) Founder. and con'nue ge%ng #e+er each new day.BodyFit Formula 90 . post them on my Face#oo! 8age. I wish you con'nued success on your healthy li$estyle and !now that I am always here to support( 1ith gra'tude and to your success. as I would lo e to hear $rom you and ha e you isit on a regular #asis. 5lso. I$ you ha e any Ques'ons or comments please send them to support_#ody"Kormula.com.BodyFitFormula. or as! me on )wi+er.en. Dennis 2eenan. >n'l next 'me. #e sure and chec! out my You)u#e channel $or tons o$ awesome $ree ideos and content that you will not want to miss( You are the reason I lo e doing what I do. !eep up the healthy ea'ng.com results that you are seeing( 8lease stay connected and isit the site o. By priority is ser ing you and ge%ng you the results you want( Eeep up this new li$estyle.

com >)out t!e >ut!or Dennis 2eenan is a 7er'"ed 8ersonal )rainer in <aint 8aul. it was stuI he could not !eep to himsel$( Dennis con'nues to study the latest training and nutri'on research in order to con'nually #e #ringing only the #est to his clients( 9. In his research. 8laying collegiate #as!et#all. 2e started extensi ely loo!ing into e ery !ind o$ nutri'on approach. strength and muscle #uilding programs. .BodyFitFormula. strength training. Dennis Quic!ly "gured out the importance o$ nutri'on. 5lthough much o$ it was surprising. exercises that would help #uild muscle and #urn $at. Dennis has an extensi e #ac!ground in health and "tness and it has something that has #een a huge passion $or him since he was a !id. Binnesota and author o$ BodyFit Formula. and Just a#out anything else he could get his hands on. he Quic!ly started "guring out the )R>)2 o$ what wor!s and what does not. and how to get your #ody and !eep your #ody the most "t.

chec! out the we#site $or great ar'cles. wor!outs plans.BodyFitFormula.comDuserDBodyFitFormula 9C .com Newsle?er: BodyFitFormula. ideos. or #y email. 5lso ma!e sure to chec! out my You)u#e channel which is updated wee!ly with awesome $ree ideos and content.com >ut!or Pages Below are the pages you can "nd me at( 8lease $eel $ree to send any Ques'ons or comments to my Face#oo! page.comDBodyFitFormula wi?er: )wi+er. and more( /e)site: BodyFitFormula.comD/ewsle+er<#scr# &ace)ook: Face#oo!.comDDen2een %ou u)e: You)u#e. Finally. )wi+er handle R_Den2eenS.

com BodyFit Formula 99 .BodyFitFormula.