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EMBRACE THE STRUGGLE TABLE OF CONTENTS

INTRODUCTION 3

WHAT IS [0-20] FAT LOSS PROGRAM? 5

WHAT RESULTS CAN YOU EXPECT FROM


[0-20] FAT LOSS PROGRAM? 7

WHAT PRODUCTS AND SERVICES


CONSISTS OF [0-20]? 8

THE SCIENCE: FABULOUS BODY


TRAINING SYSTEM (FBX) 10

WORKOUT ROUTINE OVERVIEW 16

TOP 10 [0-20] FITNESS GUIDELINES 18

GET STARTED: 5 SIMPLE STEPS 24

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INTRODUCTION:
EMBRACE THE STRUGGLE EMBRACE THE STRUGGLE
Dear Friends,

I am Akash, and I am creator and Founder of Fabulous Body Inc. Most of my life I have been
skinny (Pic-1).

PIC-1 PIC-2 PIC-3

After ten years of working very hard both in the gym and outside I only got mediocre results
(Pic-2). This was probably because I blindly followed what conventional wisdom (health and
fitness magazines, and the so called experts) preached.

In an desperate attempt to gain muscle, I FINALLY gained—but most of it was body fat! I was
now worse off than where I started!! (Pic-3). Damn!

This was literally a bad phase in my life, where nothing seemed to work:( Here I was this fitness
guy running a health club counselling people on how to become fit and lose weight, and on the
other hand I had this huge belly. I started to feel like a hypocrite!

Besides my own struggles, it was also very disheartening to see a lot of people paying up for the
gym membership and not showing up after a week or two. These two factors then acted as a
source of inspiration for me to design a Step-by-Step Fat-Loss Program where people would
simply plug in a system and ultimately come out as winners!

I wanted to create something that was based on the latest scientific research. I wanted a
program that required little or no use of supplements as possible and employed only a pair of
dumbbells! This was because I wanted a program that I could eventually promote to the masses
and not just the lucky few who have access to gyms!

Perhaps that most important requirement was that my program be practical and well grounded
in the practicalities of the modern lifestyle. Lets face it—time is a major constraints for nearly
everyone so no more than 3 hours of total workout time!

After working on this kind of ambitious undertaking my stars aligned and I created something
that I felt confident with.

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I then applied the program first on myself and in less than 90 days my results were through the
roof! (Pic-4)

PIC-4

Since 2014, hundreds of people have enrolled in this program and have achieved fabulous
results:))

Now, after rigorously testing this system at my health club on hundreds of clients for few years,
I decided its time to introduce this fabulous system to my audience who don't have access to a
commercial gym. Let me introduce to you:

With this program I promise you one thing: If you plug into this system, and stay focussed with
me for 63 days, I will make sure you not only get the body of your dreams, but also learn the
fundamentals of maintaining good health.

I am so confident in this program, that if any stage you think this is not for you or you are not
satisfied with this program, I will give you your money back!

Yes, you heard it right; I am offering you a no risk, 30 days, 100% money back guarantee.

Now, that’s a deal you cannot afford to refuse, can you?

In your health,
Akash (Akki) Sehrawat

HHP, PES, CPT

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EMBRACE THE STRUGGLE WHAT IS 0-20?

[0-20] IS A 9-WEEK COMPLETE


BODY TRANSFORMATION SYSTEM. IT’S
NOT ABOUT THE LATEST DIET OR THE
EXERCISE FAD, IT’S A LIFESTYLE.

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[0-20] IS LIKE HIRING A


PERSONAL TRAINER,
LIFE COACH,
NUTRITIONIST ALL IN
ONE!

This 9 week holistic fitness system will bring you exceptional results
through:
Latest science in Progressive Fitness (‘JET’ system)?????

Variety in workout regimes

Fun and challenging workouts

Accountability & Motivation through weekly newsletter

It’s designed for people like you who thought they


didn’t have enough time or energy to get fit, some
who are managing relationships, children, and busy
careers, others who like to go to parties and clubs and
still want to look great, and still others who have
their BMI’s on the higher side, or even someone who is
dangerously thin.

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WHAT
WHAT RESULTS CAN YOURESULTS CAN YOU
EXPECT FROM [0-20] PROGRAM?
EXPECT
AFTER 60 DAYS OF [0-20]?
[0-20] will not only give you the body of your dreams
but also gift of good health. You will:

Lose UPTO 9kgs (20LBS)* of body fat


in less than 9 weeks

Become more flexible and agile

Reduce your belly fat and


face fat (moon face)
Get rid of stubborn fat
(cellulite)

Become more conditioned: improve


muscle balance, co-ordination, balance and
improve your posture

Strengthen your core muscles

Increase lean muscle mass and tone

Improve your cardio fitness, i.e. decrease resting


heart rate

Become more work efficient i.e. can work


with concentrated effort for upto 5 hours in a
day without any energy dips or discomfort.

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EMBRACE THEAND
WHAT PRODUCTS STRUGGLE
SERVICES CONSISTS OF 0-20?

63-Days of Fun and Challenging


Workout Routines

[0-20] Fitness & Program Guide

63-Days Meal-By-Meal, Calorie


Counted Daily Diet

[0-20] Nutrition Guide

Weekly Motivational &


Educational Emails

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[0-20] Tracker Sheets

Your 24/7 Fitness & Weight Loss


Coach

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EMBRACE
THE SCIENCE:THE STRUGGLE
THE FABULOUS BODY TRAINING SYSTEM (FBX)

With the recent mega-success of paleo diets,


which mimic the diets of ancient hunter-
gatherers, research also suggests that a fitness
routine similar to the activities our ancestors
routinely performed is most effective. In
general, hunter-gatherers were lean and
probably almost never obese.

James H. O’ Keefe’s comprehensive research into the lifestyle of hunter-


gatherers describes their lifestyle as follows1:

• A large amount of light to moderate activity, such as walking. Most


estimates indicate that hunter-gatherers covered an average daily distance
in the range of 6 – 16 km (3.7 – 10 miles).
• Hard days, resulting in expenditures of at least 800 – 1200 kcal, were
typically followed by easier days.
• Life in the wild often called for intermittent bursts of moderate to high
level intensity exercise (hunting and stalking animals, shelter
construction, carrying 20 – 30 kg of meat back to camp, etc.) with
intervening periods of rest and recovery.
• Their routines promoted aerobic endurance, flexibility, and strength,
thereby providing them with multifaceted fitness. This varied pattern of
movement would have also conferred resiliency and reduced the likelihood
of injury, allowing them to hunt and forage without major interruptions.
• Virtually all of the exercise was done outdoors in the natural world.
Outdoor activities helps maintain ultraviolet-stimulated Vitamin D
synthesis.
• Ample rest, relaxation, and sleep were generally available to ensure
complete recovery after strenuous exertion.

In addition to these guidelines on hunter-gatherers, which give us a good idea of


what kind of training protocol to follow, let’s look at what ACSM (American
College of Sports Medicine) suggests for a healthy adult between 14 and 65 years
of age.

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The official ACSM guidelines for exercise are 30 minutes of low to moderate
activity each day. However, many people have misconstrued these guidelines and
count a “general stroll” as a form of exercise.

ACSM (American College of Sports Medicine) clears up the confusion with these
specific guidelines2:

Cardiorespiratory Exercise

• Adults should get at least 150 minutes of moderate-intensity exercise per


week. 
• Exercise recommendations can be met through 30 – 60 minutes of
moderate-intensity exercise five days per week or 20 – 60 minutes of
vigorous-intensity exercise three days per week.
• One continuous session and multiple shorter sessions of at least 10 minutes
are both acceptable to accumulate the desired amount of daily exercise.  
• Gradual progression of exercise time, frequency, and intensity is
recommended for best adherence and least risk of injury.
• People unable to meet these minimums can still benefit from some
activity.

Resistance Exercise

• Adults should train each major muscle group two or three days each week
using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously
sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and
power.
• For each exercise, 8 – 12 repetitions improves strength and power, 10 – 15
repetitions improves strength in middle age and older persons starting
exercise, and 15 – 20 repetitions improves muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

• Adults should do flexibility exercises at least two or three days each week
to improve range of motion.
• Each stretch should be held for 10 – 30 seconds to the point of tightness or
slight discomfort.
• Repeat each stretch two to four times for a total of 60 seconds per
stretch.
• Static, dynamic, ballistic, and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light
aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

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• Neuromotor exercise (sometimes called “functional fitness training”) is
recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination, and
gait), proprioceptive exercise training, and multifaceted activities, such as
tai ji and yoga, to improve physical function and prevent falls in older
adults.
• Twenty to thirty minutes per day is appropriate for neuromotor exercise.

THE FBX TRAINING SYSTEM

Recall Fabulous Body Law # 9: Include Variety (Details given in the Fabulous Body
Lifestyle Guide)

Variety is the spice of life, and that includes your workout. You need cardio
fitness, strength, flexibility, balance, and agility. All in all, you need a
multifaceted fitness system that not only makes you look good but also
functional and optimally healthy. The whole idea here is to optimize your gene
expression, and you don't need more than three to six hours of exercise per week
to do this.

After analyzing the above data of lifestyle of hunter-gatherers and ACSM


guidelines
I have created a system that will give you fabulous results in minimal time.

FBX TRAINING SYSTEM

There are four components to the FBX training system:

1. Weight training (3 times a week)


2. HIIT (2 – 4 sessions, 20 minutes each)
3. 10,000 daily steps (incorporating more walking and standing in your daily
lifestyle)
4. Flexibility and Neuromotor activities

FBX TRAINING SYSTEM

ACTIVITY TIME DEVOTED INTENSITY FREQUENCY


(HOURS PER (TIMES PER WEEK)
WEEK)
WEIGHT 2 – 4 HOURS MODERATE/HIGH 3
TRAINING

HIIT 40 MINUTES – 1.5 LOW / HIGH 2–4


HOURS

10,000 DAILY N/A LOW N/A


STEPS

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ACTIVITY TIME DEVOTED INTENSITY FREQUENCY


(HOURS PER (TIMES PER WEEK)
WEEK)
FLEXIBILITY AND 1 – 1.5 HOURS LOW / MODERATE 2–3
NEUROMOTOR
ACTIVITY/
PROTOCOL

Not all men and women are created equal. We


come in variety of shapes and sizes and fitness
levels and therefore should have different
expectations when it comes to results. [0-20]
recognizes these differences and is designed to
ensure that each individual is able to achieve
their personal fitness goals. And that MEANS
that you will achieve your goal.

From intense HIIT circuits to yoga moves, from functional weight


training to really isolating all the body parts, you’ll experience a
variety of unique and challenging move that will SLIM, TONE,
STRENGTHEN, FIRM AND ADD MUSCLES. I will teach you how to control
your results so you get what you want. With [0-20] you can take you
body where it wants to go.

References:


1) James H. o’Keefe, mD; Robert Vogel, mD; carl J. Lavie, mD; Loren cordain, PhD,
Organic Fitness: Physical activity consistent with our
Hunter-Gatherer Heritage

2) http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-
issues-new-recommendations-on-quantity-and-quality-of-exercise

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[0-20] PROGRAM IS DIVIDED INTO 2 PHASES:
PHASES: PHASE 1: CO-ORDINATION

The main focus of this phase is to develop optimal communication between one’s
nervous system and muscular system. It is the FOUNDATION stage. Workout routines will
be of low intensity which focuses on stimulating the growth of tiny blood vessels
(capillaries) in your muscles. This helps your body more efficiently deliver oxygen to
your muscles and remove from them irritating metabolic waste products such as lactic
acid. This can lessen your discomfort if you have chronic muscle pain or chronic low-back
pain.

Benefits and features of this phase include:

Low to moderate intensity.

Heart rate will barely enter Zone-2**


and will mostly stay in Zone-1*

Enhanced joint stability, increased


flexibility, improved neuromuscular
control.

Reduction in body fat and improved firmness and tone in muscle tissues

Movements which are mainly low-impact

One stays in this phase for a period of 5 weeks.

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STRENGTH
PHASEPHASE:
2: STRENGTH

This phase is for people who have decent fitness experience. You will become stronger,
leaner and sexier! Strips of body fat will simply melt away and your metabolism will be
through the roof.

Features and benefits of this phase are:

Will burn more


than 650 calories
every workout.
However this may
vary from person
to person!

Tremendous increase
in strength and
overall work capacity

Increase in lean muscle mass

Decrease in body fat


and effective body
shaping

Workout intensity will


be from medium to high

Your heart-rate will be in Zone-2** most of the time, and will occasionally touch Zone-3***

This phase is from Weeks 6 through 9.

*Zone 1: 65% to 75% of Heart-Rate Maximum

**Zone 2: 80% to 85% of Heart-Rate Maximum

***Zone 3: 86% to 90% of Heart-Rate Maximum

Heart-Rate Maximum= 220 — Age. 


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‘FBX’ is a system that incorporatesWORKOUT


all forms ROUTINE
of training
OVERVIEW
in an integrated form as a part of progressive system.

These forms of training include:


Upper Focus: with over 20 dynamic exercises to strengthen, tighten, tone, and build the major
muscle group of upper torso, you’ll quickly feel the burn. This workout incorporates the potent
combination of pressing, pushing, pulling.

Lower focus: the main focus will lie


in strengthening and developing the
leg muscles (glutes, quads,
hamstrings and calves) by performing
squats, lunges, there’s also a handful
of some highly effective cardio
sequences to give your heart an
awesome workout.

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Yoga: Yoga aims to unite the mind,


the body and the spirit. It helps you
become more aware of your body’s
posture, alignment and patterns of
movement.
This workout will make you more
flexible and will help you to relax
which is so essential in today’s stress
stricken environment. After 30
minutes of performing the various
static and dynamic asanas you will
feel fitter, be more energetic, and
also be happier and peaceful!

Stretch: the main benefits of this


routine includes correcting muscle
imbalances, increasing joint range of
motion, decreasing the excessive
tension of muscles and relieving joint
stress.

Abs & Core: this quick routine only


takes less than 10 minutes to
complete, where you say good-bye to
that stubborn belly fat and say Hello!
To your new 6 pack abs!


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TOP 10 FITNESS GUIDELINES


TOP 10 [0-20] FITNESS GUIDELINES

WARM UP
Make sure your body temperature’s up and
your muscles are limber for a great workout
ahead. When your body feeds flexible and you
break into a light swear, you’re ready to
continue.

COOL DOWN
To keep yourself injury free and
speed up your body’s ability to
recover you need to cool down.
Stretching is the best way to do
that.

LISTEN TO
YOUR BODY
There is a thin line
between optimum
performance and
over-training. Read
this article to
ensure you are not
over-training. If you
feel you are, then
slow down. Always
listen to your body.

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MAINTAIN PROPER FORM


All exercises routines are brisk in speed with very minimalist breaks. Everyone’s
fitness levels are different and you are in competition with others but with
yourself. Maintaining strict form is mandatory to avoid any injuries. Therefore take
out time to see the video’s and instructions provided for each exercise before you
start doing them!

YOU WILL SWEAT A LOT!


I mean a lot! Always have your
towel, tracker sheets, water
whenever you start your
sessions.

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SET A GOAL, ACHIEVE IT,


REWARD YOURSELF AND THEN
SET ANOTHER ONE!

If you need to lose 40lbs, it can be


overwhelming at first, but if you break
it into parts it become manageable. For
ex: Give yourself a month to lose 10lbs,
achieve it, and then reward yourself
(probably with a nice relaxing massage,
a sumptuous high calorie buffet lunch
or even a nice weekend getaway). Come
back and set another date to lose
another 10!
With [0-20] our goals are specific i.e. to
lose ~20lbs, they are measurable —
9weeks, achievable—people have
achieved results on this program
including myself, realistic—2lbs/week.

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SCHEDULE A FIX-TIME
EVERYDAY FOR
EXERCISE

It’s very essential to set a fix time for


exercise every day, otherwise other
priorities will take over which will
probably snowball into laziness and
procrastination. First thing in the
mornings are ideal!

EAT WELL AND STAY SATISFIED


Follow the nutrition guide right to the T. It’s
essential to intake all nutrients
and enough calories to supports
your [0-20] workouts.

KEEP A FITNESS JOURNAL


Planning and writing your fitness goals is a very
powerful habit that will keep you on track. It
help prioritizes (which helps in removing all
other unimportant tasks like watching TV, or
simply lazying around). In the end, it’s not
about managing time, but managing yourself
and your priorities. Make full use of the

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tracker sheets I have provided with this
program

HAVE A LONG
TERM VISION


Having a clear picture of your fitness and health goals is the key that will help you to stay
on track most of the time, even if there are few lapses in your workout schedule. Eating a
high-calorie meal once in a while or taking a week off after completing this program is
absolutely ok as long you know that you will get back on track. The idea is to inculcate
strong fitness habits that keep you on track 90% of the time.

Imagine taking a much deserved break every 4 to 6 months or so for 7 to 10 days, probably
somewhere on the beach showing off your toned body and eating a double cheese burger
with fries with no worries in the world.

I have frequently enjoyed these lovely breaks, but remember they are only possible if you
work-hard the other 90% of the time.

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PLUG YOURSELF IN THE COMMUNITY


The best way to do this is to announce your goals to the public. The best way to do this is to
do this on your personal Facebook page and also the Fabulous Body Page. We as humans dislike
embarrassing ourselves in public. Therefore, if we commit something (openly) it puts an
extra pressure (which I term as eustress) on us and doubles our efficiency.

GETTING S
We now know what [0-20] is.
We know the science behind
it, and we are excited to get
started. The next section will
take you through 5 easy steps
that will help you plan out the
next 63 days in the most
convenient way possible:


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GETTING STARTED IN 5 EASY STEPS

Step 1: Take print out of all the materials and make a file. Sign the “commitment”
form.

Step 2: Click you’re before photo and paste it in your [0-20] Before/After Photo Tracker
Sheet.

Step 3: Read both the fitness & program guide and the nutrition guide few times to
understand what is expected from you and how you can successful complete this
program.

Step 4: Week by week commit to complete all the workout sessions to the best of your
abilities. Commit to eating the most nutritious and healthy food that you can eat. The
best way to ensure all this is to fill out all the tracker sheets in a timely manner!

Step 5: Last and the most important thing is to —Announce your specific goals on
Fabulous Body Facebook page!

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