This page is to show blank page on left side of spread.

IT DOES NOT PRINT

Stephen Adelé

The Lean System Success Plan—The Perfect Plan for Targeted Fat Loss, Customized to Your Metabolic Body Type © Copyright 2007 by Real SOLUTIONS Media and Right Lane Publishing, Inc. Parent company of iSatori Technologies, LLC, Golden, CO. All rights reserved. No part of this Guide may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, photocopying, recording, or otherwise—without permission from the publisher. ______________________________________________________________________ The claims made about specific products in or through this Guide have not been evaluated by the United States Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure, or prevent disease. The information provided in this Guide is for informational purposes only and is not intended as a substitute for advice from your physician or other health-care professional. You should not use the information in this Guide for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a health-care professional before starting any diet/nutrition, exercise, or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. This plan is intended for healthy persons over the age of 18. ______________________________________________________________________

CONTENTS

F o re w o rd by Douglas Kalman About the Author I n t roduction

v vi vii

PA R T 1 _____________________________________ Getting to Know Your Body 1

PA R T 2 _____________________________________
NOTICE: Although we’ve made every attempt to ensure the accuracy of the words and facts in this Guide, we cannot be made liable for any errors if they exist. The author, publication, or its affiliated companies assume no liability for the information contained in this report.

O v e rcoming Nutrition Myths You A re What You Eat E x e rcise to Burn Fat Supplementing for Success

7 13 27 39

■ ■ ■

Questions, comments, support, or just want facts on fat loss? Please visit www.theleansystem.com, or call (toll-free) 1-866-688-7679.
■ ■ ■

PA R T 3 _____________________________________ Building Your Customized Plan Putting Your Plan Into A c t i o n Daily Eating & Exercise Journals APPENDIX I 49 57 63

Printed in the United States of America Publication Printers, Denver, CO Author: Stephen Adelé Foreword: Douglas Kalman, MS, RD, FACN Designed by: Bruce Williams ISBN 0-9714154-2-0

E x e rcise Descriptions & Photos APPENDIX II Fun, Delicious, Healthy Recipes Gratitude

83

97 117

FOREWORD

Solving the Fat-Loss Puzzle, Once and for All
Ask 10 different “fitness experts” what the secret to losing fat is, and more than likely, you'll get nine different answers. While most of their replies might be respectable in theory, I’m convinced that’s the number one reason losing fat and getting lean can be so darn frustrating and confusing—everybody seems to have the answer. As you could imagine and perhaps see or read daily, there appears to be a new “magic pill” or diet advertised almost every day. As if that’s not enough, there are literally hundreds, if not thousands, of different exercise and diet gimmicks flooding the market. I have seen ads for fat-loss gels, creams, pills, and drinks, as well as late-night infomercials hocking everything from home workout gadgets to electronic stimulators. Honestly, this has gotten quite ridiculous. For the most part, the majority of these gadgets are pure hype, though they do excel at spot-reduction; that is, the spot where you hold your wallet! It is sad: the hype hurts the legitimate plans and sound advice that is out there, so it often gets lost in the mire. So what is the “best,” safest way to lose fat? Who do you trust? How do you sort the fact from the fiction? These are all very good questions, ones that Stephen has worked hard to answer for you while bringing you the honest-to-goodness truth about how to lose fat…once and for all. (Believe me, it can be done!) Stephen has taken a good hard look at what many of today’s leading scientists have uncovered in the area of obesity research and thoroughly reviewed the most current clinical studies on fat loss. And from his analysis, you can reap the rewards of understanding and having a real plan to implement smart eating, great exercise routines, knowledge about dietary supplements, and how the psychological factors surrounding body image and weight control can work to your favor. Whether you’re trying to lose that last bit of stubborn bodyfat that covers your abs, you’re 10 or 20 lbs away from your “ideal” physique, or you’re 50 some pounds overweight, you’ll find a clear-cut path to the answers you need to help get and keep you lean—for life!
– Douglas S. Kalman, MS, RD, FACN Director, Nutrition & Applied Clinical Research Miami Research Associates

People who are n o t afraid of confronting the brutal truth about their physical appearance and who seek out help in building a body they (and others) can be proud of. Stephen now also shares his insights. expertise. it's refreshing to work with such uplifting people who see the world in a more positive light. and is the CEO of the prestigious supplement manufacturer. third. second. let me assure you. And you know what? I never. positively see visible results. and their two beautiful children.. positively impact the life of someone special—someone like you. telling me it's time to get going.” you might ask. the rewards of helping someone turn their lives around. with so much focus on all of the negative events going on in America and around the world. I have the unique opportunity to. healthier. Each morning at the office. Stephen's philosophy has remained unchanged: “The greatest gift you can give yourself is the gift of a strong mind. and more energetic body. It's no wonder that each day I’m literally ripped out of bed at 5:15 a. Colorado. in some small way. In essence. Probably because their results are so visible. Stephen Adelé has been helping individuals from all walks of life create measurable results in their physiques and performance over the last 15 years and has rapidly become a respected authority. and completely transform the way they look and feel about themselves. For me. and I enjoy seeing how much happier and full of energy they become. He has published numerous articles for magazines around the world. A Truly Inspiring Transformation In the coming pages of this book. I wouldn't want to be doing anything else. i t’s not. time to work out." Stephen lives in Morrison. Over the years.. glance at my list of priorities that need to get done. You can join Stephen anytime online at RealSolutionsMag. my friend. This question excites me. ever get tired of seeing this question. to the sound of my internal alarm. But. iSatori Technologies. One that will allow you to experience the joy of transformation. Each day I'm filled with eager anticipation to answer it.. vi vii . and has recently co-authored the consumers’ guides 7 Never-BeforeTold Secrets Everyone Should Know Before Buying Supplements and The 21-Day Ultimate Energy Plan and MAXIMUM GROWTH.. and time to start answering emails and letters from people who want to change their lives for the better. if you follow my Plan to the letter. I am going to share with you a gift that has taken me over a decade to learn. and inside connections in two of the fastest growing publications in the industry.m. In truth. And. with his wife. appeared on radio shows. And make no mistake about it. been quoted in several trade publications. The promise of a visible difference in your physical appearance in just 60 days may seem too good to be true. Julia. I start my day by scanning my schedule for the day. People who have taken the first (or in some instances. never fades.INTRODUCTION About the Author I l ove what I do. conducted seminars around the globe. Real SOLUTIONS email newsletter and Real SOLUTIONS magazine. you will absolutely. or fourth) step(s) in the right direction—to improve the way they look and feel. which can yield extraordinary dividends in the form of a stronger. time to get to the office. “after more than a decade and so many thousands of letters?” Simply because with each time the question is asked. and begin to read a list of emails and letters from people who are desperately seeking the answer to the question… “How do I build a better body?” At only 33 years old.com. I enjoy being a part of this more than anything else. “Why not. with your own eyes—all in as little as eight weeks. people who want to turn a negative into a positive. Volume II. The same eagerness I had the very first time I answered it—over 15 years ago.

” we’re going to focus on determining your unique metabolism and understanding why it’s so vitally important to adjust your lifestyle to your specific metabolic body type. she not only wanted to change the way she looked and felt. you will be ready to start your journey! In the section that follows.. you will too. Marty Reddy’s (individuals you will meet later on in this book). “Overcoming Nutrition Myths. “Building Your Customized Plan. By using targeted. following my principles. “Daily Eating & Exercise Journals. and thousands of others who have followed the principles I’m going to share with you. As you would guess. “Someone who was much bigger than I thought. just as yours is different than your mother's or father's. Once you get past the first week. two hands. In Chapter Three. Marina’s transformation was inspiring. As you’ll soon find out. ate. Unfortunately. sister's. she was eager to change. Her business is soaring. Marina was a little skeptical. that such simple changes in the way she ate (especially considering that I would ask her to eat more. and she now has more energy than ever before.” Here. even while you’re resting.. After finishing this section. I will explain exactly how they exercised. I don’t know what’s more thrilling for me—knowing the way Marina feels after seeing the drastic. In fact. An easy-to-follow eating. Finally. a 37-year-old mother. You will determine which plan is right for you. But I knew from my experiences in working with other people. “Exercise to Burn Fat. just as it has for thousands of people already. That’s why a “one-size-fits-all” approach to losing weight does not work for most people. a total of six inches of stubborn bodyfat from her hips and waist. I’m certain my Plan will work for you. healthier. “Getting to Know Your Body. she told me that while helping a friend take a “before” picture for a transformation contest. Just like Barry Ratzlaff’s. in worse shape) that my formula had repeatedly shown great success. sculpt beautiful muscle tone. To be more specific. of course. Delicious Recipes. What you may not know is that my metabolism is different than yours. and cardio Plan—for the first seven days. Talk about a wort hy goal. Yet. Simply follow the Plan. and so on… but there is one thing about us that is uniquely different—our genetics. lean muscle mass—you'll not only completely reshape your physique but will burn even more calories. viii ix . scientifically proven supplements. she was always tired. and not more. Colorado. you can achieve your results. you and I are a lot alike. than what she was currently eating) and how much she would have to exercise (considering I would ask her to workout less.In fact. as a result. And the list goes on. Basically. and she’s even starting another successful business as I write this. When I first met Marina. Next.” everything is all spelled out for you. this explains why you can follow the same exercise routine and eat the same foods as your friend but experience dramatically different results. In fact. there is not much you and I can do about our genetics. weight-training. Shari Friedman’s. she wasn’t happy about any of this. and which supplements they used. and you complete my Plan. day by day. and her energ y levels had hit rock bottom. and you will be able to prepare delicious. after you try it. In Chapter Six. And. and lose enough inches of bodyfat from her “problem areas” to win her contest. On top of that. you will want to embrace these principles and new habits as a way of life. you will feel so great you won’t be tempted in the least to waver your commitment. look and feel younger. you will be. our metabolic systems. just like Chapter Seven’s title. Besides that. than she was currently working out) would make such a difference in her appearance. Starting in Chapter One.” was her first impression after seeing her photo. She would soon experience the same sense of triumph. she mentioned that she constantly felt lethargic. half-lies. If she would follow the diet and exercise plan I put together—the very same one found in this book—I promised her she would get thinner. and common mistruths that plague the multi-billion dollar weight-loss industry. or the way I feel after seeing her transformation. You and I Are a Lot Alike Let’s face it. But one thing is for sure: I’ve discovered that knowing your unique metabolism allows you to establish a Plan that will work best for your body type. And you know what? She went on to win her class in the local fitness contest too! Her love life has found its spark again. In only eight short weeks. from Lakewood. to help you lose unwanted pounds. Tanya Van Beek’s. and built a stronger.” we are going to briefly cover some of the most destructive myths. I have a hunch that after our eight weeks are over.” you will find all of the help you need to understand exactly how to perform each of the exercises recommended in my Plan. nutritious meals. who were much like her (and in many cases. and you will see and feel extraordinary changes in your body and your outlook on life. “Putting Your Plan into Action. Marina lost over 19 lbs. Healthy. Everyone’s metabolism is unique. I will teach you how to set inspiring yet achievable goals. Marina was very surprised at what she saw. “You Are What You Eat. more important. or friends' at work. more beautiful body. each one of these people. Then we’ll move onto Chapter Four. Make no mistake. “Exercise Descriptions & Photos” and “Fun.” you will be ready to learn about the types and amounts of foods you should eat (and which you should avoid). faster. And I’m certain. Just ask Marina Popelka. almost effortlessly. placed a strain on her relationship with her husband. And. two eyes. the metabolism is our bodies’ primary calorieand fat-burning mechanism. Without exception. and you will learn how to achieve them—no matter what obstacles might arise over the next eight weeks. will finally help you break through any plateaus in losing weight that you’ve likely experienced in the past.” I will briefly review my four favorite supplements to help enhance your transformation and outline my simple daily supplement program. I knew I could help turn Marina around and help her reach her goals. because Marina felt so awful about the way she looked. she wanted to dramatically change her physical appearance and compete in a local fitness competition. she decided to take a picture of herself. Honestly. specific to your metabolism. have experienced extraordinary results and are convinced that my Plan works. “Supplementing for Success. ten toes. in Chapter Two. I’ll help you understand the importance of weight training and why replacing pounds of unhealthy bodyfat with new. to say the least. and not less. visible changes in her body and winning her contest. she expressed that the “spark” had disappeared from her love life and.” I’ll share with you truly inspiring “before” and “after” photographs of six people who successfully underwent a transformation. in Chapter Five. brother's. when I go into greater depth in Chapter One. and entrepreneur. even if you’re not a gourmet chef. In the two Appendixes that follow. David Silbaugh’s. We both have ten fingers.” It all comes together here. At this point.

For you are about to begin a journey that will forever define who you are capable of being and what you will become. It manifests in many forms. as you strive to reach your goals. helping your friends and family achieve their life-changing goals too. Your self-esteem will skyrocket. and even self-hatred. in time.Are You Ready? You’ve undoubtedly heard the expression. And sadly. healthy way of living. Stephen Adelé x . including depression. four out of 10 Americans are attempting to lose weight—with few ever achieving their goal and most giving up within the first few weeks. “The journey of a thousand miles begins with a single step. In other words. With Respect. and now let’s enjoy our journey together. without any real success. That’s why I’ve dedicated my life to helping “coach” you. And once you reach your weight-loss goals. It’s a wonderful feeling. You’ve decided to take your first step toward bringing out the best in you and what you’re able to achieve.” Well. you will agree with me: the changes on your outside—the physical appearance of your body—is merely a reflection of the changes that occur on the inside—the way you feel about yourself. —— PA R T I —— Getting to Know Your Body At any given moment. exercising. guilt. envy. and eating that will ensure you’re able to develop a new set of habits you can carry with you (and your family) well beyond our journey together. to make changes in the way you look and feel… to ultimately live your absolute best life ever! Thanks for joining me. Losing weight has become literally a national obsession—with annual expenditures of nearly $50 billion! This constant struggle to lose weight continues to take its “emotional” toll on self-conscious individuals who aspire to reach their ideal weight. your confidence will soar. you haven’t. I think it’s safe to say. While millions of people every day sit around and wait for the “right” time to do something about their health and their physical appearance. even fewer maintaining their “new” ideal weight once it’s attained. And as your “coach. You'll discover you can now take control of anything you want in your life. you’re not alone. you will take pride in serving as an inspiration to others around you. If you’ve been one of the millions who have attempted to lose weight. and others just like you.” I will guide you through not another diet or exercise fad but a fun. think of today just that way… your first step in the right direction. Believe me.

including just below the skin. in clinical practices. the number of fat cells remains the same—each fat cell simply gets bigger! Thus.2 = 61. should be your target for an “ideal” weight. WHY DO WE NEED BODYFAT? The truth is. Walking would be uncomfortable if your heels and joints weren’t shielded by fat cells. especially around the midsection. As your body stores more fat. Fortunately. 2. one kilogram = 2. most physicians use a formula that combines a person’s height and weight—the theory being that most of the variation in weight for individuals of the same height is usually due to bodyfat. Some of these methods are harmless.81 = 21. increases the risk of heart disease by worsening atherosclerosis (fat-clogged arteries which hinder blood flow). it is nearly impossible to measure all of it accurately.95 to 24.. most have proven useless in the battle against the bulge. rather with a conscious awareness.G E T T IN G T O K NO W Y O UR BO DY G E T T IN G T O K NO W Y O UR BO DY To achieve these elusive ideal weights. It’s for this reason.84 ■■■ ■ ■ The World Health Organization has given the following guidelines for the body mass index: healthy weight = 18. can lead to a multitude of health problems. Gaining too much fat through childhood and early adulthood can increase the likelihood of diabetes. BMI ranges are not exact ranges of healthy and unhealthy weight. however. other than the “inch” or so you can pinch on your belly. BMI is where the majority of obesity and overweight statistics are derived from. a “healthy” weight is a BMI of no less than 19 but no more than 25. excess bodyfat. and it insulates from cold temperatures/climates. inside the abdomen. The formula most widely used is called the body mass index or BMI.54 cm) / 100]2 = 2.9 class II obesity = 35 to 39. and touching things would be next to impossible without padding on your fingertips. your fat cells don’t “disappear. using the formula on the previous page. nearly every imaginable means has been tried.9 overweight = 25. and 100 cm = 1 meter. HOW TO ACCURATELY ASSESS YOUR LEVEL OF BODYFAT Bodyfat resides in many locations in your body. it’s widely used in medical practice. efficient store of potential energy.9 class I obesity = 30. they are merely useful guidelines.” “melt To calculate your BMI. little attention is paid to the need to assess oneself as overweight or obese. or thighs. Find your height on the left-hand side and move across to your weight (in pounds). you need to divide your weight in kilograms by the square of your height in meters. but unfortunately. pre-calculated BMI graph below to determine your BMI. Once you make yourself aware of the real “problem. on our hips.81 meters Body Mass Index = 61. as a cushion. excessive bodyfat can lead to hypertension or high blood pressure and increase the risk of stroke. Typically. in essence. Now. from restrictedcalorie diets to low-fat foods to exotic health clubs and spas to the latest magic pill or workout gadget to expensive. Unfortunately. AND WHY DOES MY BODY HOLD ONTO FAT? One little-known fact is that fat cells do not multiply after about the age of 9 or 10. or use the simple. Let me show you… ■■■ Body Mass Index = Weight (kg) / Height (m)2 (For your reference. Plus. BMI does not show the differences between excess fat and muscle weight. we all need to maintain a certain level of bodyfat to sustain the very basics of life. commonsense approach. Fat plays several critical roles in your body: it protects. your organs. take a minute to calculate your BMI. buttocks. while many people become more and more aware of the negative health consequences associated with carrying excess bodyfat and being overweight. despite what some marketers claim. HOW DOES FAT FORM. And. however.) Here’s an example for a 135-lb woman who’s 5’6”: Weight = 135 / 2. a simple calculation can determine “how” far out of shape your body is… and more importantly. waist. backs. liposuction. what your “ideal” bodyweight should be.2 lbs.36 / 2. for most of us. though. WHAT ARE THE CONSEQUENCES OF BEING OVERWEIGHT AND CARRYING EXCESSIVE BODYFAT? Excess bodyfat. our nation is in need of health. It sounds more complicated than it is. Not c r i t i c a l l y. That.9 class III obesity = 40. For these reasons.) 58” 59” 60” 61” 62” 63” 64” 65” 66” 67” 68” 69” 70” 71” 72” 73” 74” 75” 76” 19 20 21 22 23 24 25 26 27 28 29 30 35 40 We ig h t ( in p o u n d s) 91 94 97 100 104 107 110 114 118 121 125 128 132 136 140 144 148 152 156 96 99 102 106 109 113 116 120 124 127 131 135 139 143 147 151 155 160 164 100 104 107 111 115 118 122 126 130 134 138 142 146 150 154 159 163 168 172 105 109 112 116 120 124 128 132 136 140 144 149 153 157 162 166 171 176 180 110 114 118 122 126 130 134 138 142 146 151 155 160 165 169 174 179 184 189 115 119 123 127 131 135 140 144 148 153 158 162 167 172 177 182 186 192 197 119 124 128 132 136 141 145 150 155 159 164 169 174 179 184 189 194 200 205 124 128 133 137 142 146 151 156 161 166 171 176 181 186 191 197 202 208 213 129 133 138 143 147 152 157 162 167 172 177 182 188 193 199 204 210 216 221 134 138 143 148 153 158 163 168 173 178 184 189 195 200 206 212 218 224 230 138 143 148 153 158 163 169 174 179 185 190 196 202 208 213 219 225 232 238 143 148 153 158 164 169 174 180 186 191 197 203 207 215 221 227 233 240 246 167 173 179 185 191 197 204 210 216 223 230 236 243 250 258 265 272 279 287 191 198 204 211 218 225 232 240 247 255 262 270 278 286 294 302 311 319 328 “Losing weight has become literally a national obsession — with annual expenditures of nearly $50 billion!” ■ ■ One important thing to consider.” it becomes that much easier for us to take the ■ next appropriate steps to combat this bodyfat and overcome it with a practical. For one. See.0 to 29.54 cm = one inch.0 or higher Basically. it’s a relatively large. and even within our ■ muscles and organs. BMI (kg/m2) Height (in. is closely associated with measures of bodyfat. Now. Because it is relatively inaccessible. our bodies have a tremendous capacity to store that energy. and oftentimes dangerous.36 kilos Height = [(66 in x 2. and more importantly. it helps predict the development of future health prob- 2 3 . and then go straight up from that point until you come to the blue line that shows the corresponding BMI.0 to 34. T lems related to the excess weight. more than ever before. BMI. And..

G E T T IN G T O K NO W Y O UR BO DY

G E T T IN G T O K NO W Y O UR BO DY

away,” or “get zapped.” The reality is, your fat cells shrink and swell through a series of complex bodily processes involving hormones, enzymes, and various other pathways. We store fat in a honeycomb design of cells; whereby each cell shrinks or expands like a miniature balloon, depending on the balance of our intake and expenditure of e n e rg y. Thus, an excess of bodyfat occurs when you take in more energy (food/calories) than you spend on a consistent basis. This is where most “fitness experts” stop short of explaining the whole truth: the direct correlation of calories in versus calories out… (i.e., we lose fat if we take in less calories than we expend). Well, this type of thinking is a little outdated. That’s not to say it’s incorrect (because it does hold some truth); it’s just the reality is that there’s definitely more to fat gain and fat loss than that. Let me explain… Scientists have discovered a special phenomenon occurs in the body that has been deemed the primary factor that controls how efficiently our bodies use energy and whether we use more or less fat for fuel. This internal regulator, called the metabol i s m, dictates the rate our bodies hold onto and/or release fat.

Think of your body as having a thermostat you can turn “up” or “down” by modifying specific lifestyle factors, such as activity levels, exerc i s e , and even the foods and supplements you consume. Turn the thermostat up, or “increase” your metabolic rate, to burn bodyfat at a much faster rate. Turn the thermostat down, or “decrease” your metabolic rate, and your body will hold onto and store additional bodyfat. Conclusive evidence suggests that increasing your metabolism not only has the most direct impact on energy expenditure but is the most effective way to help your body “burn” fat. Essentially, an increase in the metabolic rate causes your body to speed up the breakdown and prevent the build-up of fat cells. It’s for these reasons, increasing your metabolic rate, then, must be the primary focus of your effort to lose bodyfat, successfully, and for the long term. The main problem is we tend to roadblock ourselves by committing easily avoidable mistakes when trying to lose bodyfat and drop weight. The most common is not understanding how our personal metabolic rate is different from everyone else’s. You see, we are all metabolically different. That’s why ■ some people can eat more food, exercise less, and still not get fat, yet many other people can eat less, exercise more, and still (somehow!) not lose fat. DISCOVER YOUR BASAL METABOLIC RATE (BMR) AND FINALLY STOP BATTLING YOUR WEIGHT Surprising to most, the difference between you and I and everyone else is what’s called our basal metabolic rate (BMR). Basically, the BMR is the minimum energy requirement to maintain the basic functions of your body, while at rest. Simply put, if you sat on the couch for 12 to 24 hours and did nothing, your body would require a minimum number of calories to sustain itself. That’s your BMR. Obviously, your body “burns” more calories throughout the day than just the energy expended at rest (unless you sleep all day). What’s interesting is

that once you are able to determine your specific BMR, you can then determine exactly what additional (or reduction of) calories your body requires, depending on your specific lifestyle factors and bodyfat, and therefore “see” how many calories your body truly requires each day. And, as long as you don’t go above your “BMR maximum calorie limit,” common logic suggests you would absolutely, positively lose weight. What’s more, you will lose weight without feeling like you’re restricting food and with an understanding of how your body works (so you’re no longer basing your daily calorie needs off “others”). Once you know your personal BMR maximum calorie limit, you’ll be well on your way to reaching your weight-loss goals, sooner than you might think. My goal then is to help you calculate your BMR and determine your maximum daily calorie limits. There are many sophisticated ways to calculate the BMR. The one method I’ve found to be both accurate and easy to use works like this… Take your bodyweight and multiply it by 10.0 if you’re a man or 9 if you’re a woman. (Women tend to have slightly slower metabolisms than men.) That gives you a “typical” overall BMR. Now, since the BMR measures your body only during complete rest, we need to add in the daily energy requirements for your activity level. This is called the activity factor. If your lifestyle requires you to remain sitting all day, and you don’t work out with weights or perform aerobic exercise, multiply your overall BMR by 1.10. If you engage in light activity throughout the day (standing on your feet and sitting periodically), and/or you work out with weights or perform aerobic exercise sparingly (two to three times a week), then multiply by 1.20. Finally, if you are very active throughout the day or play sports nearly every day and/or work out with weights and perform aerobic exercise almost every day, then multiply by 1.30. Last, but probably most important, we need to factor in your specific genetic body type. For this, you will need to think back in time—over the past five, ten, or 20 years—or whenever you passed your early

20's in age. Now, take a moment to consider how easy, or difficult, it has become over these years to take weight off... and keep it off. Or, on the other hand, maybe it’s been too easy to take weight off or difficult to put it on. (If you are anything like me, the former is more likely—it’s relatively easy to put unwanted bodyfat on and much harder to take it off.) I am going to ask you to consider one, of three, body types, and choose the one which most closely resembles yours. First, if you feel you have a relatively “Fast” metabolism (in other words, it’s naturally easy for you to burn calories and lose weight), then multiply your BMR by 1.1. If you feel you have an “Average” metabolism (or, it’s not easy, but not too hard, to burn calories), then multiply your BMR by 1.0. Or, if you feel your metabolism is “Slow” (such that you find it’s naturally difficult to burn calories and hard to lose weight and keep it off), then multiply your BMR by 0.9.
■■■

■ ■ ■

“...despite what some marketers claim, your fat cells don’t ‘disappear,’ ‘melt away,’ or ‘get zapped.’”
■ ■

The BMR formula looks like this: BMR = [bodyweight (in pounds) x 10.0 (men) x or 9.0 (women)] x Activity Factor (AF) x Genetic Body Type (GB) Here’s an example of a BMR for a 135-lb woman, who is fairly active (1.20) and has a slow metabolism (0.9) BMR = 135 x 9 = 1,215 BMR x 1.20 (AF) x 0.9 (GB) = 1,312 “Maximum Daily Calorie Requirement”
■■■

WHAT EXACTLY IS THE METABOLISM? Metabolism is the technical term for all the complex chemical processes within the body that determine the growth and replacement of the body tissues as well as the production of body heat and energy necessary for muscular activity and other vital functions. Simply put, metabolism is your body’s way of converting the foods you eat into energy. The time it takes for this process is called the metabolic rate. SO WHY IS THE METABOLISM SO IMPORTANT FOR LOSING WEIGHT? Even the slightest upward “shift” or increase in the metabolic rate can have a profound, lasting affect on your ability to burn bodyfat for fuel, instead of the dreaded alternative—storing it as fat.

It’s important to remember that your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and nutrition and exercise habits. Although some of these factors are already considered, once you’ve determined your personal “Maximum Daily Calorie Requirement,” my focus is to help you understand how lifestyle factors, such as nutrition and exercise habits, can positively impact your metabolism further… “burning” even greater amounts of bodyfat which are now unique to your metabolic body type.

4

5

—— PA R T 2 ——

Overcoming Nutrition Myths
This page is to show blank page on left side of spread. IT DOES NOT PRINT
“Soup diet,” “vinegar diet,” “Hollywood Secret Diet,” “low-carb diet”… the list goes on. Sadly, these diet fads perpetuate many of the most common myths surrounding nutrition and losing weight. Over time, these myths have become deeply rooted in the consciousness of Americans—especially for those who are desperately grasping for truths about nutrition. In fact, I’d bet it’s safe to say you and I were taught long ago the supposed “right way” and “wrong way” to lose weight. Unfortunately, most of these “truths” are, in fact, dead wrong.

O VE R C OM IN G NU T R I T IO N M Y T HS

O VE R C OM IN G NU T R I T IO N M Y T HS

Usually, these myths were based on some haphazard, outdated approach, passed on from generation to generation, leaving little or no room for dispute. And while a few of them may work over the short term, the majority of them hardly ever work over the long term. And worse, most of them are not a healthy approach to weight loss. Today, modern science has, thankfully, uncovered some of the most destructive myths surrounding nutrition and losing weight. Here are the five most easily avoidable yet highly destructive myths for how to positively affect the metabolism with food and boost your body’s ability to “burn” fat: MYTH: You should restrict calories when you want to drop pounds.

U

dietary fat any given day whenever you’re attempting to lose fat. (These fats will likely occur naturally in most whole-food proteins, so don’t worry about adding any “extra” fat.) So finally, carbohydrates should be consumed in the range of no more than 40% of your daily intake, avoiding simple carbs and completely eliminating the refined (sugary) types of carbs and incorporating plenty of fibrous types of carbs. In fact, new scientific evidence from the American Journal of Epidemiology has shown that when consuming too many carbs (especially simple-sugar carbs at one sitting), your body responds by stimulating a surge of insulin to be released. Why do you want to avoid this? Because insulin is a hormone that encourages fat stores to become larger, more easily “transporting” fat to be stored and sealing the fat stores shut, preventing fat cells from breaking down. Fortunately, adding more protein to each meal in your diet “buffers” this ■ insulin secretion by slowing the rate of absorption of carbohydrates. And, the addition of dietary protein also kicks up another hormone called glucagon (insulin’s opposing hormone), which can offset the fat-storing ability of insulin by dragging it down and helping dispose of it before it stores more fat. ■ A new study in the E u ropean Journal of Nutrition offers evidence that glucagon’s release in the body (as a result of increased protein consumption) may further stimulate fat burning by encouraging fat to be liberated and used more easily.

Unfortunately, millions of people every year resolve to lose fat by severely restricting their daily food intake. My hunch is that’s one reason Americans are, in general, in worse shape now than ever before! And a new study, found in the American Journal of Clinical Nutrition, confirmed, once again, that restricting calories will decrease your metabolism and only prevent you from losing bodyfat. MYTH: It isn’t necessary to pay attention to the

want to do that. You don’t need that much, and it may even lead to kidney disease.” Unfortunately, as in any industry, nutritionists are susceptible to ingrained teachings, even if they’ve now been shown to be false or misleading. In this particular case, there isn’t a single decent study that indicates that healthy adults should not consume a protein-rich diet, especially if they are involved in regular exercise and are trying to drop extra bodyfat. New research confirms that those performing any type of weight training require a greater amount of protein than sedentary individuals. What causes concern for most people is this amount is above the current Canadian and U.S. recommended daily protein intake requirements for healthy adults. However, from extensive research, one of the top researchers in the nutritional field, Dr. Peter Lemon states, “...data suggest that the RDA for those engaged in regular ■ endurance exercise should be about 1.2 to 1.4 grams of protein per kilogram of body mass (that’s 150% to 175% of the current recommended daily allowance).” Other well-noted res e a rc hers and leaders in the field of nutrition have come to similar conclusions ■ repeatedly over the years. They’ve found that persons engaged in physical activities, yet merely adhering to the RDA standards for protein requirements, were actually losing precious muscle tissue as they worked out, simply because their bodies did not have enough protein readily available to repair and rebuild their muscles after a workout. Plus, it’s been shown that those who consume increased amounts of protein (even higher than the RDA recommendation) have denser bones than people who ate less. From the scientific evidence alone, it is clear that people engaged in regular exercise and who want to lose weight require greater than the RDA in protein to get optimal results.

type of calories you consume to lose weight.
FACT: If you want long-term weight loss, you

■ ■ ■

must carefully choose the type of foods you eat!

FAC T: You must eat smart, not less, if you want to lose weight!

Contrary to common belief, if you severely restrict your ■ food intake, your body quickly “panics” and goes into a fat-protection “survival mode.” As a result, your metabolism slows and you start using muscle as fuel (muscle actually burns fat, so we don’t want to lose this precious tissue), and restricting your food intake too much will leave you feeling irritable, hungry, and grouchy. (Surely we’ve all been there before!) And because your body is in “survival mode,” very powerful signals are sent from your brain, telling you to eat, eat, eat! Why? Because it thinks it’s starving, and it doesn’t know when it will get food again. Realistically, you can expect to hold off your uncontrollable urges for only so long before you give in. And voila, instant weight return, plus some bonus bodyfat for your efforts.

“If you want long-term weight loss, you must carefully choose the type of foods you eat!”

Whenever you’re considering the types of food to eat, remember this: all calories are not created equal. Fat requires only two percent of your body’s energy to use it up; carbohydrates require roughly 10% energy to burn them; whereas pro■ tein requires an astonishing 20% of your body’s energy to use it… Thus, by consuming more protein, you’re actually revving up your metabolism.

“Research shows that right around .8 to one gram of protein per pound of bodyweight is adequate.”

R e s e a rch shows that right around .8 to one gram of protein per pound of bodyweight is adequate, and safe, for enhancing your body’s metabolic rate as well as helping your body maintain fat-burning muscle tone. Consuming around 40% of your daily calories in the form of quality proteins is adequate for recovering from workouts and keeping healthy muscle tone. It’s easy to see why the common adage “fat is more fattening than carbohydrates or protein” came into being. So it’s smart to take in no more than 20%

MYTH: I don’t need “extra” protein to help my body lose weight. FACT: Any person who exercises and wishes to
lose weight must have more protein in their diets.
If you tell the average nutritionist you consume plenty of protein-rich foods because you’re attempting to lose weight or because you train with weights, you’ll often hear, “Oh, you don’t

8

9

carbohydrate-rich. all I need to do is reduce the number of calories I eat eve ry day. So. rather than two or three large meals (or an overindulgence in snacks ■ whenever you’re hungry). the ratio of proteins. Rather than running around with your caloriecounter book. which could be comprised mostly of water and muscle mass and very little fat weight. in addition to the number of calories you consume.” In other words. It is for these reasons. and academic researcher. For instance. you must instead pay attention to the “types” of food you eat. you would then gain weight—again. Sadly. if you were to consume more calories than you burn off each day. carbohydrates. intelligent. which loses only weight. fat (such as high glycemic index carbohydrates versus low glycemic index foods). FACT: Eating five to six evenly spaced meals per day provides the body everything it needs to starve (and reduce) bodyfat. carbohydrates.O VE R C OM IN G NU T R I T IO N M Y T HS O VE R C OM IN G NU T R I T IO N M Y T HS MYTH: To lose weight. ■ “Sadly. I like to call this meal patterning. and fats ultimately dictate what type of weight a person gains or loses. have vastly different effects on the body’s metabolism and overall health.” while the total calorie intake does in fact dictate how much weight a person gains or loses. most importantly. has so eloquently pointed out in his “Unified Theory of Nutrition. The truth is. regardless of the calorie source. Other evidence shows that even though people on these diets may lose the same amount of weight. which have concluded that two groups of people who are put on the same number of calories per day but given different ratios of protein. carbohydrates. and fats will lose different amounts of bodyfat and/or lean body mass. the “calories in versus calories out” philosophy fails to take into account modern research that finds that proteins. William Brink. You simply can’t go wrong with a sound. and “how often” you eat. and fats have very different physiological effects on the body's metabolism through countless pathways. you would in effect lose weight—regardless of the calorie source. I can just cut down on the number of meals I eat each day. such as healthy omega/fish oils versus unhealthy saturated fats. 10 11 . in the next section of my Plan.’” ■ MYTH: All calories are created equal. And the reason we know this to be true is because of recent studies. we now know different fats. in addition to the number of calories I consume. and no more than 20% naturally occurring fats. for those of us who pay careful attention to the most recent scientific findings (as well as carefully watch what’s going on in the real world!). I pay careful attention to the types of foods I put into my body and. “protein is protein” and “all fats are created equal” ■ is also incorrect. more accurate theory about calories when it comes to gaining or losing weight. this seemingly simple statement will allow you to better understand the differences between the old theory of calories and the new theory of macro-nutrients. Make no mistake about it. So. FACT: You must focus on the types of calories you put into your body. we now know that different proteins can have unique effects in the body too. hormones such as insulin and glucagons. carbohydrates. if you “burn” more calories than you consume. Putting this truth into practice. not only is the mantra “all calories are created equal” proven to be false. low glycemic carbohydrates. For example. in five or six smaller meals. repeated five to six times throughout the day. As indicated in a recent study in The American Journal of Clinical Nutrition. And surprisingly. so to lose weight. as my friend. with a concentration in the natural sciences. high-quality. the macro-nutrient ratios or proteins. 40% energy-rich. one group loses more bodyfat and retains more muscle tissue than the other group. you too may have thought that weight loss or weight gain was strictly a matter of “calories in versus calories out.” Thankfully. the respective “proportions” of each type. this old-school theory is being replaced by the newer. We also now know that different carbohydrate sources have their own unique effects on the body’s ability to use. by spreading your meals more evenly throughout the day. such that the macro-nutrient ratio of foods found on my plate are somewhere near 40% high-quality proteins. Conversely. science-based plan like this for eating. As I will point out. and fats I consume them in. my daily eating patterns consist of balancing my meals. low-fat meal. Before today. and literally thousands of other effects foods have on ■ the body are all uniquely caused by different macronutrients. many nutritionists today continue to preach the outdated theory that “all calories are created equal. as well as thermic effects (the way the body internally regulates “heat” production). however. a Harvard graduate. or store. never go more than a few hours while you’re awake without eating a balanced. you can maximize the absorption of nutrients (so your body can use more of the food you eat) and supply your body with more stable (non-spiking) levels of insulin—levels your body can adequately manage—to keep your body from storing ■ and trapping fat and steadily increase your metabolism throughout the day. many nutritionists today continue to push the outdated theory that ‘all calories are created equal.

energetic body. though. However. diets. I have found many individuals know more than they think they do. For many of us. and quick-fix powders and pills on the market. nutrition is the most confusing part of the weight-loss process. there is no “right” answer for any one person (or body). healthy. you need to regularly fuel your body with high-quality nutrients. Fortunately. over the years. to be quite honest. Who’s right? Who’s wrong? Who do you follow? Well.You Are What You Eat To sculpt a lean. most of us are paralyzed by the hundreds of nutritional plans. Following the nutritional guidelines I will outline for you here will help guide you to make careful decisions when choosing the types of foods to eat. .

build muscle tone. • Improved resistance to infections and potential protection from diseases by strengthening your immune system. etc. fat seems to take care of itself— What a “good” plate should muscles recover while I am sleeping.” • Improved emotional balance and well-being by controlling ■ blood sugar levels and regulating hormones. book called “Fun. there is a relatively simple practice of eating that is widely over■ looked. • Balanced hormones and possibly improved overall mood ■ and quality of sleep.” balanced macro-nutriSmart® Nutrition Shake in the mident ratio breakdown of 40% promorning (my favorite is Peanut Butter tein. Here is another way to look at it: think of the plate like a pie graph. broccoli. which. and vegetables) will provide your body and mind with an endless array of benefits. which are type of nutrient-rich. or asparagus). are noshould try to eat. I’ll have a Well. 14 15 . and then. You see. from your own genetic strengths and weaknesses to the effects of your current environment.”) And I finish off Again. And fat? body for the night-long fast and help my Well. and the final third reserved for fibrous veg- For instance. These are called macronutrients. Delicious. though. in my opinion. NUTRITION 101—THE BASIC FOOD GROUPS FOR PLANNING YOUR HEALTHY. I t’s called balance. this is followed by a wholefats—without re a l l y having to count calories. Instead.” ■ H o w e v e r. or scientifically engineered meal supplements) can be divided into three types: protein. I ding (it’s like dessert!). and sculpt your body. for a total of six daily meals. (But that doesn’t mean calories food lunch (something like chicken. or lean red meat). I’m not overly the day with an Eat-Smart obsessed about “counting Nutrition Shake made into pudcalories” or adding up fat grams (thankfully!). While your needs are completely unique to you and depend on a whole host of factors. whenhome-cooked dinner. pretty much every day. etables (like a salad. over the past 15 years. and squash.). you should avoid. to put our new theory into practice. on a regular basis. one-third reserved for a portion of low-glycemic carbohydrates (like a yam or brown rice). diets. I base the meal on healthy and delicious foods like tuna an appropriate serving of protein steaks. (You can first. Then I balance the “right” try some of her recipes. achieving the “right” nutrition to help you lose weight is very simply defined as giving yourself the best possible intake of nutrients (through food and supplements) that will allow your body to be as healthy as possible. ■ ■ “Most of us are paralyzed by the hundreds of nutritional plans. which may include: • Increased metabolism (the rate your body burns bodyfat).) When I’m putting a meal together. there are fortunately certain nutritional guidelines that apply to us all. My wife loves to cook ever I prepare a meal. and keep their energ y levels up. spinach. next. my daily eating patterns consist of consuming one portion-controlled meal every two to three hours (while I’m awake. I start my day with a wholeWhat you’ll find is that by food breakfast (like egg whites following this approach. butter. 40% carbohydrates. and to aid its ability to recover daily. and quick-fix powders and pills on the market. I alternate between a whole-food meal and a meal-replacement/protein shake. and which foods brainers to avoid. my threeyou’ll easily meet your hour clock starts ticking: it’s an Eat“ideal. • Improved mental clarity and concentration by releasing natural “good” hormones. creating an environment to tone. Although count portions—a portion (the this last “meal” is clearly not a size of my clinched fist) of car“balanced meal” but rather a source bohydrate and a portion of protein of high-quality protein to prepare my (again the size of my fist). and oatmeal). carbohydrates. Healthy Recipes. and a small salad from the Tokyo Joe’s® food (by proportion) healthy Japanese fast-food restaurant near my office). fish. and fats.” hydroAs you can clearly see. including myself. most people have a common “misconception” when it comes to the proportions of food types on their plate— especially protein—needed to lose bodyfat. • Improved ability to strengthen and grow muscles. yet over and over again. and then another Eat-Smart Remember when we discussed the Nutrition Shake in the afternoon (I’ll switch up the flavor theory that “all calories are not created equal”? though to Banana Cream Pie this time). BALANCED MEALS The basic constitutes of food (whether whole. (See the following page for a look at what the typical person’s plate looks like when they sit down to dinner—whether at home or while dining out. I keep eatgenated fats (from processed or deep-fried foods) ing simple and try not to over-complicate it. So what and saturated fats (from cheeses. And having an understanding of the “basics” of nutrition E and how to use them to your advantage has produced consistently successful results for one person after another I’ve worked with. carbohydrates. marbled I’d like to now share with you are which foods you red meats. • Extended healthy life span (longevity) by fighting off potentially dangerous “free radicals. Ta k e a look at the chart below to see what my plate typically looks like—and this goes for when I dine out as well as when I'm at home! Ta ke a moment to consider how yo u r plate measures up? Basically.Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT Eating the “right” nutrient-rich foods (quality proteins. to work as well as it can. The way I see it. called endorphins. as long as you are careful about trying look like (by proportion) to minimize obvious “bad. and 20% Cups flavor). I think of my plate as a pie graph with one-third reserved for a portion of quality protein (like chicken. lowcontained in the section of this glycemic carbohydrates. brown d o n ’t count!) A typical “bad” plate of rice. of course). it produces consistent results. tighten. natural.

Regardless. Complete proteins contain the entire array of essential amino acids (which are responsible for your body’s muscular rebuilding process).. oranges. is your body’s primary building block to repair and maintain muscle tone. pastries. smoked salmon (canned or freeze dried) _______________________________________________________________________________________________________________________________ Tuna steaks or tuna canned in water Tuna canned in oil _______________________________________________________________________________________________________________________________ White fish (like sea bass. and chuck) broil. inadequate amounts of carbohydrates can and will compromise your daily performance. salad greens (including spinach) Celery Zucchini Artichokes Corn Asparagus Cucumbers Cabbage Tomatoes Carrots Cauliflower Green beans Brussels sprouts Ve g e ta r i an P R O T E I N S _______________________________________________________________________________________________________________________________ Tofu Texturized vegetable protein Soy-based food Soy protein powder Veggie burgers/chicken patties Tempura Seitan 16 17 . dairy. or at least 90% lean ground meat) _______________________________________________________________________________________________________________________________ Dark meat chicken. They are readily used for both short-term. mental capacity. strawberries Cakes. kidney beans or garbanzo beans) _______________________________________________________________________________________________________________________________ Pita bread or whole-wheat bread White bread or rolls _______________________________________________________________________________________________________________________________ Squash (like acorn or spaghetti) _______________________________________________________________________________________________________________________________ Couscous _______________________________________________________________________________________________________________________________ Fruits (apples. Conversely. as with protein. These come from chicken. such as thighs (especially with skin on) _______________________________________________________________________________________________________________________________ Turkey breast or lean ground turkey Duck _______________________________________________________________________________________________________________________________ Whole eggs Egg whites (or substitutes like Egg Beaters®) _______________________________________________________________________________________________________________________________ Dried. Carbohydrates are used throughout the day and can help sustain your muscles through intense workouts as well as combat daily fatigue. roast beef. or trout) _______________________________________________________________________________________________________________________________ Low-fat or fat-free cottage cheese Full-fat cottage cheese _______________________________________________________________________________________________________________________________ Low-fat or fat-free. fillet. or rice cakes _______________________________________________________________________________________________________________________________ Oatmeal (old-fashioned) Sugared breakfast cereals _______________________________________________________________________________________________________________________________ Pasta (whole-wheat or soy) egg or white pasta _______________________________________________________________________________________________________________________________ Legumes (e.Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT Protein Protein. and energy for exercise. or tofu) do not contain all of the essential amino acids and thus need to be combined with other protein-rich foods that contain the missing amino acids.g. etc. eye of round. orange roughy. Protein is either complete or incomplete. Unfortunately. hot dogs. understanding the balance between using carbohydrates for fuel and using them for pleasure is the difference between obesity and staying fit. donuts grapefruits. which contains amino acids. incomplete proteins (such as beans. and fish. full-sugar yogurt _______________________________________________________________________________________________________________________________ Lean ham Pork chops. P R OT E IN S t o E at P R OT E IN S t o Av o i d _______________________________________________________________________________________________________________________________ Lean red meat (beef or bison/buffalo) Fatty. Yet. they’re also partly responsible for obesity as it’s so easy to just consume too many unnecessary carbohydrates each day. Catfish halibut. Carbohydrates Carbohydrates are your body’s primary fuel for energy production.) _______________________________________________________________________________________________________________________________ Yams or sweet potatoes F I B R O U S V E G E TA B L ES t o E a t G l y c e m i c I n d ex o f Fo o d s _______________________________________________________________________________________________________________________________ Peas Broccoli Lettuce. London prime rib. melons. blueberries. intense bouts of exercise and long-duration activities like running and even your daily work activities. sugar-free yogurt Full-fat. steak. or you’ll need to supplement to make up for the deficiency. rib eye. soy. cookies. or sausage Salmon Chicken breast (skinless) C A R B O H Y D R AT E S t o E a t C A R B O H Y D R AT E S t o Avo i d _______________________________________________________________________________________________________________________________ Mashed potatoes with whipped cream and/or butter _______________________________________________________________________________________________________________________________ Brown rice or wild rice White rice. heavily marbled red meat (cuts like (cuts like tenderloin. instant rice.

Salmon.” Saturated fats. mayonnaise (full fat) or whole-fat dairy products Flaxseed oil. not a reaction driven by being careless. I’m not suggesting you should never eat foods for pure pleasure—on the contrary. donuts. linseed.” Rightfully so. your body will actually use every bit of essential fat for proper metabolic functioning and to restore energy balance. It’s Time to Take Control and Nourish Your Success With each bite of food you take. and Asparagus FAT S to E a t FAT S to Avo i d _______________________________________________________________________________________________________________________________ Avocado Guacamole (with full-fat mayonnaise) _______________________________________________________________________________________________________________________________ Cold-water fish (oils) Obvious strips of fat from meats (and skin) _______________________________________________________________________________________________________________________________ Low-fat cheeses Regular/whole-fat cheeses _______________________________________________________________________________________________________________________________ Oils found in deep-fried foods like French fries. rather than a roadblock! If you look at the column to the right. to show you how I keep track of the meals I eat each day. deep-fried foods. I’ve included seven days of sample Daily Eating journals. walnuts. on the following page. you can better understand how to put these nutritional strategies into practice. Caesar. adding unnecessary fats or calories. Brown Rice. Please carefully read through the following answers to the most frequently asked questions about nutrition… 7:30 a. it has to be a decision. borage oil.m. like the ones I’ve outlined for you. are the basis for a lifelong habit of health and fitness. or fish) can actually help restore our energy. it’s not easy. you too will start to make food the stepping stone to your weight-loss goals. However. But please. balanced meals that taste delicious! By the way. you’ll have questions. I’ve also included. produce “good” hormones. They need to be supplied by the foods you eat or supplements you take. on the other hand. not to mention improve the cardiovascular and nervous system. which is quite easy to do.m Nutrition Shake (Key Lime Pie Pudding! Recipe on pg. (such as butter. Potato. we have answers. an example of my Daily Eating Journal. 113) 19 18 . you can download the entire eight-week Eating & Exercise Journal sheets by visiting TheLeanSystem. but by following them. you will consistently become more aware of your daily eating patterns and stay on the right path.m. linseed oil. Nutrition Shake (Peanut Butter Cups) 6:30 p. I think enjoying food is a must. Practicing them does take effort. of the types you choose to put into your body. make no mistake about it. over time.m. as they serve little purpose.” which will help provide the basis for putting together healthy. Research has revealed that fats in the form of “good” omega-3 and omega-6 essential fats (such as flax oil. helping fuel your fat-loss efforts.Y O U A R E W HAT Y O U E AT Y O U A R E W HAT Y O U E AT Fats Fats.m. Soon enough. Healthy Recipes. increase fat mobilization. or other (especially for cooking or on salads) high-fat dressings _______________________________________________________________________________________________________________________________ Butter. We should ideally keep our fat intake below 20% of our daily calories… and if you eat the foods I recommend. you are able to make a clear decision about what you want to achieve. But in fact. Thankfully. I’d highly suggest you try some of the great-tasting. Instead. which only sets you back. Food can add value. Carefully paying attention to and following commonsense eating habits. and Broccoli 9:00 p. or come at a price. day in and day out. easyto-prepare recipes contained in the section entitled “Fun. But you might consider (especially if you have a fast metabolism) adding two or three servings (no more than 10% of your daily caloric intake) of the “good” essential fats to your daily nutrition program. canola oil.com. When trying to lose weight. Fillet Steak. margarine. safflower oil Blue-cheese. they come (in small amounts) with some meats we might eat. 109) 12:30 p. and boost the immune system. and conscience. “Fats are bad!” is a common misconception. Yogurt and Homemade Protein Nutrition Bar (Recipe on pg. to make your nutrition plan as easy to follow as possible. and whole-fat dairy products) have long been labeled as “bad. and almonds (sparingly) Salted/roasted peanuts or cashews _______________________________________________________________________________________________________________________________ Olive oil. But to truly appreciate the experience. the term “essential. Now. by being more careful. Delicious. or fish oil 3:00 p. to keep you from becoming deficient. Nutrition Shake (Strawberry Cheesecake) 10:00 a. This way. ranch. contained in the “Eating & Exercise” Journal section (which can be found on pages 63 to 79). These good fats essentially restore vital cells in your body. Essential fats are so named because they cannot be produced within your body on their own. or even in muffins _______________________________________________________________________________________________________________________________ Sunflower seeds. After that first seven days.m. some fats are actually good for us and may even help fight off unwanted bodyfat. you take a step toward or away from your goal. It’s that simple. have endured their share of abuse in the minds of individuals trying to manage their weight. I’ve provided you with a sample of a “typical” day of eating on the Plan. I realize that as we begin our journey together. and you follow my eating guidelines. encouraging your body to perform more optimally and even increase longevity. Thus. you won’t exceed this amount.

on my Plan. you would then eat the same amount of carbohydrates—33 to 40 grams. here is what a typical meal. This number equals 200 (800/4). Breakfast (meal 1): 6 egg white/1 whole egg omelet with a little ____________________________________________________________________________________________________________________ low-fat cheddar cheese. One thing to remember. The carbohydrates should be from mostly complex and whole grain (like the ones I’ve listed for you on page 17). fish. using our previous example. Therefore. you can literally have as many vegetables as you’d like. you simply use the same amount you just calculated. S u p p l e m e n t s : One serving of 3-XL mixed with 6 oz of water ____________________________________________________________________________________________________________________ ✔ 7:30 a.TheLeanSystem. on page 17. Dinner (meal 5): Broiled salmon (large fillet) ✔ ____________________________________________________________________________________________________________________ Steamed brown rice (with almonds) ____________________________________________________________________________________________________________________ Steamed broccoli ____________________________________________________________________________________________________________________ Supplement: 16 oz of water. _______l e m ___t : ______________________________capsules)_with_16_________________rgi______tablet_____✔_____ Lean System 7 (2 _________ ____ __ oz of water.m. Bench Dips (2 sets) ____________________________________________________________________________________________________________________ ✔ 6:50 a. Or you can Tip: To download healthy recipes and more Lean System Daily Worksheets. let’s say your Maximum Caloric Requirement is 2. and since I haven’t eaten anything since I woke up. extremely conven- Interestingly.glycemic or refined sources such as sugar. Weight Tra i n i n g : EXERCISE EXAMPLE ____________________________________________________________________________________________________________________ C h e s t : Flat Dumbbell Bench Press (5 sets). Can you explain this again and give me some examples of different meals? use a meal-replacement nutrition shake like EatSmart® and some protein powders for convenience. usually consists of: Example #1: Because I normally work out in the morning.com 20 21 . (If you h a v e n ’t done this already.m. Your protein should ideally come from whole foods like lean red meat. and are efficiently used by the body to “cleanse” your digestive system. spinach. you can turn to page 16. lettuce. your protein and carbohydrate servings will be different as well. Since you will want to eat relatively the same balanced amount of carbohydrates as protein. Ene __ze (1 _____ ) _____ _____ S u p p ____e n __ __ 6:00 a. ____________________________________________________________________________________________________________________ 5:30_a. Now.m. contain little to no calories.40. To figure this out. However.m. again. for me. you can find a more comprehensive list of healthy vegetables to choose from in this book. Energize (1 tablet) ✔ ____________________________________________________________________________________________________________________ ✔ 10:00 a. here’s all you do: take your “BMR Maximum Daily Caloric Requirement. you should consume anywhere from 33 to 40 grams of protein with each meal. Let’s keep going. Let’s break it down so it's easy to understand.000. Supplement: Lean System 7 (2 capsules) with 16 oz of water ____________________________________________________________________________________________________________________ 3:00 p.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N The Lean System Worksheet Time Name: ________________________________________________ Date: ___________________ Stephen Adele April 4 Status Planned Nutrition: Day 2—Workout #1 ✔= Yes! Did it. though. tomatoes. egg whites. depending on the number of times you eat each day. if I’m at the office instead of at home. you were going to consume about 33 to 40 grams of protein per meal. Nutrition Shake (meal 2): E a t -S m a rt Meal-Replacement Shake (Cinnamon Roll flavor. if you plan to eat five meals each day. Supplement: Fiber drink (Metamucil®) with 8 oz of water ____________________________________________________________________________________________________________________ ✔ 10:00 p. ____________________________________________________________________________________________________________________ two scoops blended with 16 oz water and three ice cubes) ____________________________________________________________________________________________________________________ 12:00 p. white flour. multi-vitamin/mineral formula (2 tablets) ____________________________________________________________________________________________________________________ ✔ 8:30 p. it’s simple math to calculate your carbohydrate requirements. Planning Session: Specifically ____ my goals and plans for tomorrow ____fill out ___________________________________________________state__________________________________and _______________________ the next day's exercise and nutrition program worksheet. You would then multiply this number by . ____________________________________________________________________________________________________________________ mixed with 4 oz of skim milk (made into pudding) ____________________________________________________________________________________________________________________ ✔ 9:30 p. take this number and divide it by four (because this is how many calories are contained in one gram of protein). In addition to these amounts of protein and carbohydrates. ____________________________________________________________________________________________________________________ Q A Answers to Your Questions… Questions About Nutrition I’m trying to figure out how to determine my daily p rotein and carbohydrate needs. if you plan to eat six small meals each day (which I highly recommend). the last step is to divide this number by the number of times you plan to eat a meal each day. With that in mind.” which you should have already calculated on page 5. ____________________________________________________________________________________________________________________ 1 cup of oatmeal sprinkled with Grapenuts and 1 packet of ____________________________________________________________________________________________________________________ Splenda with 1/2 cup soy or skim milk ____________________________________________________________________________________________________________________ Supplements: 16 oz of water. but really it’s not.40). and relatively nothing should come from high. ✔ ____________________________________________________________________________________________________________________ two scoops blended with 16 oz water and three ice cubes) ____________________________________________________________________________________________________________________ 6:00 p. chicken. I know it seems complicated. Next. (They may be more or less. I always rush to the kitchen right after my workout and start off by making an Eat-Smart mealreplacement shake (it’s quick. depending on the number of times each day you decide to eat.m. or vegetables and soy (if you are a vegetarian).) Now. the number would be 33.m. So. Cable Fl yes (3 sets) ____________________________________________________________________________________________________________________ B i c e p s : S tanding Barbell Curl (4 sets). So. Nutrition Shake (meal 4): E a t -S m a rt Meal-Replacement Shake (Peanut Butter Cups flavo r ) . please go ahead and do that now… you’ll need it to finish this part. Just like with all of the other foods. I’ve found that most people make this way more complicated than it really needs to be. take that number and multiply it by .000 x .40 (because you want to try and get about 40% of your daily calories in the form of protein). which is equal to 800 (2. Lunch (meal 3): Grilled chicken breast (1 large) ✔ ____________________________________________________________________________________________________________________ B a ked sweet potato with a dash of Molly McButter ____________________________________________________________________________________________________________________ Fresh ve g e tables (asparagus) ____________________________________________________________________________________________________________________ 16 oz of Crys tal Light or Diet Soda ____________________________________________________________________________________________________________________ ✔ 2:00 p. it would be 40. This is because most vegetables are nutrient dense. and fresh asparagus (my favorite). Incline Dumbbell Curl (2 sets) ____________________________________________________________________________________________________________________ Tr i c e p s : Cable Pu s h d own (4 sets). please visit www.m. m u l t i -v i tamin/mineral formula (2 tablets) ____________________________________________________________________________________________________________________ Lean System 7 (2 capsules) with 16 oz of water.m. For a complete list of good sources of protein. Maybe the best part is (depending on how much you like vegetables). Protein Drink (meal 6): One scoop of Eat-S m a rt (Straw b e r ry Cheesecake flavo r ) . I would also suggest you try to consume a healthy serving of fibrous vegetables with each meal. or white bread.m.m. So. These can include broccoli. for example. is that since your bodyweight and BMR will likely be different than mine.) The first thing you need to do is determine how much protein you should be consuming for each meal.m.m. Then. carrots.

I don’t obsess about missing it by a few grams here or there. Normally. why I feel it is important to use a meal-replacement protein drink as part of my daily nutrition plan: convenience and confidence. And using the GI is a fairly simple way to help do this. In my opinion. I mean within 20 to 30 minutes afterwards. right before I go to bed). in the “You Are What You Eat” section of this book. more fiber. vitamins. and her friend Stella have provided over 24 easy-toprepare recipes you can use to fulfill your nutritional requirements. minerals (and if it’s a really good formula. I guarantee it. You can learn more about Eat-Smart in the Supplement Section. the lower the GI (number). With this meal. after cooking the beef. but I have a hunch if you try it. I typically use three Eat-Smart eplacement shakes each day (one in the morning m e a l -r as my “post-workout” breakfast shake. I’ll top the salad off with an entire apple I’ve sliced into pieces. which contains some of the most common foods you and I might eat (or be tempted to eat) rated on the GI chart. And they taste… well. I’ll usually eat a meal made up mainly of whole foods. I heat a bowl of water combined with one-half cup of old-fashioned oats. you can eliminate most of the “bad” fats. experienced less weight gain. all of the new gourmet flavors we have available. nuts. Example #2: Later in the afternoon. I would recommend you use a highquality meal replacement. A great example of this are meal replacements and nutrition shakes. Another way you can be more careful about the carbohydrates you eat is simply to choose foods that are not refined and haven’t had their nutrients stripped away. please turn to Appendix II called “Fun. the less it raises blood sugar. it appears you rely heavily on meal-replacement/protein powders. (My wife was born and raised in the South and is a fantastic cook. like Eat-Smart. I add in two scoops of our orange-flavored Meta-CEL™ (a muscle-building drink mix). with GI's that are practically off the chart. most complete formula on the market. Surprising to most people. it’s absolutely critical you consume at least one meal-replacement nutrition shake immediately following a workout or any physical activity. which ultimately makes it easier to take weight off. and just as important. I’ve listed “bad” foods you should stay away from eating in the “Foods you should avoid” list. like table sugar. unknown to most people who consume them. For more examples of delicious. Examples of these foods are brown rice. there is really no need to count every single calorie. I mean. and jam). I use Eat-Smart®. man-made sugars like high fructose corn syrup (115) and maltodextrin (135) are in fact the absolute worst foods/ingredients you can consume. I like to mix the cooked beef into a low-fat tomato pasta sauce. For flavor. promote obesity and heart disease. and why do you feel it’s important to pay attention to this when you are trying to lose bodyfat? To keep it simple. In addition to these shakes. and they usually take less than ten minutes to prepare.000 subjects). I’m certain you’ll find her recipes easy to follow. with my company iSatori Technologies. like whole-wheat grains. As you can plainly see. instead of white bread. and one Q A What is the glycemic index. the higher the GI (number). you can visit our website at www. the more it spikes blood sugar. it will even provide fiber and “essential fats” like flaxseed)—required to nourish your body and help it recover from the rigorous exercise and strenuous lifestyles we endure. Once warmed and ready to eat. First. cause a huge spike in blood sugar levels—way beyond even natural sugar (which is 85). In other words. Now.com. and some healthy carbohydrates. and fibrous vegetables to help my body burn bodyfat. What’s important to note is that large changes in blood sugar prevent the use of fat as fuel and. I may be a little biased. I’ve basically found that it really pays off. positively the besttasting meal replacement you will ever try. candies. There you have it: i t’s not at all complicated. And yet. Glycemic Index (or GI) measures how much a food you eat raises sugar within the blood. carbohydrates. mixing it up. you will agree with me. instead of storing it.” where my wife. healthy. For this reason. It’s not an exact science either. That being said. but as you can clearly see. It’s a meal replacement I helped create. there are at least two essential times of the day you should consume a meal-replacement nutrition shake to assist you in fulfilling your daily dietary needs and help you achieve the fastest possible results. for these two times of the day to help you reach your goals. especially when you are trying to lose bodyfat. had higher body mass indexes (BMI) than people who consumed more complex sources of carbohydrates (which are lower on the GI). really. and low-fat dairy products. which. Harvard scientists discovered that people who ate more whole-grain carbohydrates. In a frying pan. as opposed to higher GI foods. For these reasons. While it’s important that you become familiar with how much protein and/or carbohydrates are in a serving of your favorite foods. They commonly use maltodextrin as their primary source of carbohydrates. I sprinkle a packet of Splenda® (sucralose sweetener) on my oatmeal. I add one-half cup of frozen strawberries. vitamins and minerals—which is essential for supplying my body with the precise nutrients I need to reach my goals. soda. at dinner time. although I strive to come as close as I can to meeting my protein and carbohydrate requirements with each meal. I cook four or five ounces of lean ground beef. Whole-wheat bread. and where to buy it. And to top it off. conversely. how about you just try them and tell us what you think!) additional shake. a recent study in the American Journal of Epidemiology concluded that people who consumed diets high in simple sugared foods (such as white bread. In your nutrition meal plans. another in the afternoon in-between two whole-food meals. but it’s absolutely. in the late evening as my final “meal” of the day. Why do you feel they are so important to use? There are two reasons. where you can find more information. I consume three whole-food meals each day as part of my complete nutrition plan. some of the obvious foods you should stay away from are simple sugars. As you can clearly see. fat-fighting meals that consist of a balance of protein and carbohydrates. I will boil about six ounces of wholewheat pasta. to pay more careful attention to the GI.) A second time of the day that’s critically important to consume a nutrition shake is either first thing in the morning for breakfast (if you don’t weight train in the morning) or as the very last meal of the day—about an hour before bedtime. this is because it’s so “cheap” to use. as you can guess. provides about 45 grams of protein and about 52 grams of carbohydrates and plenty of healthy vegetables. if continued over time. instead of white. Please don’t make the mistake of believing you have to weigh each and every food you eat and calculate every nutrition label. made as pudding. Or. (By immediately. carbohydrates. and tastes incredibly delicious). it might be advisable to steer clear of any shakes that contain maltodextrin in their ingredient list! Over the years. Which. and the whole grains played an important role in a weight-control plan. carbohydrates. including a complete breakdown of the ingredients. Another thing that is important about using a meal replacement is that it allows you to feel more confident that you are providing your body with the necessary proteins. This meal. Q A Delicious. If you drain the grease from the pan.EatSmartMRP. and it’s not only the healthiest. For example. when tallied up. I use a mixture of olive oil and red vinegar as the dressing. metabolism from slowing down and prevent hunger cravings longer. That’s why I have provided a list on page 17. Another perfect ratio of protein. potatoes. I pour this on top of the pasta and add a large salad made with lettuce and spinach. I’ve now got around 45 grams of protein and around 50 grams of carbohydrates— pretty close to the perfect balance of protein. in another study I feel is important to point out (which was an eight-year study on more than 27. In fact. Julia Ann.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N ient. I’ve pointed out “good” foods that are contained on the “Foods you should eat” list. While blending my shake. and dried fruits. I like to add a couple tablespoons of olive oil to the water I’m boiling the pasta in to add more “good” fats. I think it’s important to at least pay attention to the types of carbohydrates you put into your body. At the very least. As for me. Healthy Meals. are higher on the GI scale. so you’re ready to gulp down a “perfect” meal—in less than a minute? That’s what I call super convenient. what could be easier than adding a mealreplacement powder to water or milk in a blender (or shaker cup). at a GI of 135. Another study recently conducted by Boston University revealed that diets lower in GI keep your 22 23 .

I’ve heard this pseudo-philosophy called many different things. requires plenty of planning and discipline. just as important.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT NU T R I T IO N Whole-wheat pasta.. you’ll lose two cups (16 oz) of fluid through normal perspiration. And. which only sets you back.. balanced meals. this will help you and I choose healthier. The goods news is. such as yourself. three days a week. On top of that. positively works. In the end. This only furthers the damage. it absolutely. will eat something other than a perfectly balanced meal. it will probably force the manufacturers of foods to rethink what they are selling and possibly start to focus on producing more healthy foods with lower glycemic indexes. low GI foods and. the way I see it. cakes. You can choose whichever day works best for you. in my opinion. are you still wondering whether water is really all that important? Mull over the above data for a minute and ask yourself that question aga i n ! The bottom line is: to avoid dehydration and ensure we’re optimizing our muscles’ output. Now the reality is. when lunch rolls around. Rather I use this day to “add” in the foods I might not normally eat. • Together. But there’s one thing I know for sure. you will start to see more and more companies placing a small symbol on the front of their food packaging which tells you—the customer—what the GI number is for that food. the worst thing you can do is allow this “slipup” to trigger a total breakdown and allow yourself to completely go off your planned course. crackers. this includes our bodies’ ability to produce optimal muscular contractions. or participation in sports. As you can see.. you’ve made up until that point. Now. it’s important to realize that it’s not the end of the world. I’ll have that. your intestines and kidneys use about six cups a day. I like to have my “Reward Days” on Sundays. When my next meal comes around. So a Reward Day is a way to allow you to indulge in some of the foods you really enjoy but shouldn’t really be eating. in turn. exercise. If this should happen to you. helping fuel your fat-loss efforts. kids and their temptations (I know. Instead. slipup day. yes! Seriously. (That brings your total daily water usage to a whopping 10 cups or 80 oz just to live. A day to enjoy and relish in the joy of food. Literally every waking moment of your life. not a reaction. it is no easy task to consume healthy. Normally because it’s the one day of the week when I don’t workout. the way I use my Reward Days. Literally every company will have to reveal the GI of their food product. it’s a great way to reward all your hard work during the week. and other processed “convenience” foods—as these foods are normally loaded with sugars. with my salad and baked beans. I’m not suggesting you should never eat foods for pure pleasure—on the contrary. and more important. The reason a “Reward Day” works so well is because it refuels you physically. chips. seven days a week. Now. to serve as a reward for the progress. Maintaining your diet every day. Maybe it’s a fat-laden burger and fries or some sugar-filled treat like a muffin. instead of pasta made from white flour. I’ll admit. the reason a “Reward Day” is so important to have is simply because. just because I can. everyone. Should I still drink water? Is water really that important? Hmmmmmm…. And for those of us. as in a structured “Reward Day”—is a necessary part of your plan. Whichever it is. if I want a cheeseburger. Yes. I don’t think I could emphasize enough just how vitally important water is to sustain your body’s requirements. A “Reward Day” is just what it sounds like. adding unnecessary fats or calories. not to mention trans fats and preservatives. I might enjoy an Eat-Smart shake but add a tablespoon of natural peanut butter (like Naturally More®). truly experiencing it. as well as mentally. it has to be a decision. And so on. or sporting activities. Here are the facts about water and the amount of water your body requires. intense cardiovascular exercises. water initiates a cascade of biochemical processes in the body that are essential for everything from digestion to enhanced energy levels. and discipline. at some point during the week. I add them to my breakfast plate—along with my eggs and oatmeal. or every day. I think enjoying food. Let me explain why. daily. I also predict this trend will become the standard by which people will choose their foods from the grocery store within five to seven years. this does not include the added water loss resulting from perspiration during any weighttraining sessions. which is essential for weight training. or be eaten carelessly and come at a price.” I’ve included them on each Sunday on the master Calendar. pig-out day. I don’t overindulge. is when I’m ready to eat breakfast. I have a strong hunch that after the “low-carb” diet craze wears off here pretty soon. just to “live”: • On average. as opposed to the way I’ve heard some people using them (who eat literally everything in sight for the entire day). free day. As a way to help you remember to celebrate your “Reward Days. Q A Whenever I workout I don’t sweat very much. I have two). Then. suddenly eating whatever else you want. and it’s also the day I like to have a nice big breakfast with my wife and kids. a cheat day—or a “Reward Day” as I like to call it— should be a part of anyone’s nutritional plan. But to truly appreciate the experience. without a slipup. for the rest of the day. And. Even if you’re trying to lose bodyfat. food can be chosen carefully and add value. So. And pretty much stay away from any pastries.) Surprisingly. on page 64. As an example. despite our hectic 24 25 . five or six times a day. who work out regularly. and I want to have my favorite pecan and coconut pancakes. studies have repeatedly shown that we should consume at least eight to 10 tall glasses of water every day… especially during and after our workouts! schedules. Q A You didn’t mention anything about a “ cheat day”? Do you believe in allowing yourself one day a week to eat all you want to? Cheat day. whether you work out one day a week. • Another two cups (now making a total 32 oz) are exhaled as water vapor during your normal breathing. Let me think about that question for a second.. I suggest you acknowledge the mishap and pick up right where you left off—eating the way you planned to.

my friend. you actually become more slender. leaner. your body would appear significantly smaller. it's your “body composition” (muscle versus fat) that determines what your physique looks like. even though you might not have changed your overall bodyweight. You see. So how do you build more muscle definition? Well. and when you improve your body composition. trading in fat for muscle. and firmer looking.Exercise to Burn Fat Here's an interesting fact I’d bet you didn’t know: fat takes up five times as much space in your body as muscle! This means if you replaced only a few pounds of unwanted bodyfat with hardearned muscle. . there’s re a l l y only one way… with good oldfashioned weights—through proper resistance weight-training exercise.

when you gain muscle. that is really all the time I. By “stressing” the muscles during weight training. Free weights or machines. your metabolism slows down as a result. which increase your daily energy levels and sense of well-being. while achieving your fat-loss goals. in fact). so you’re burning fat more efficiently and more often. positively got to exerc i s e . and the process actually burns additional calories (once again. your body goes into “recovery” mode. with weight training. Increasing the body's muscle mass. As you are probably already well aware.” Once these tiny tears in the muscle occur. from my personal experience. this process again requires a significant amount of energy. your metabolic system “gets used to” the physical work and begins using less and less fuel to perform the same work. for at least 30 minutes (but. they all seem to recommend brief. as well as my favorite fat-burning cardiovascular exercise routine that will enable you to “turn on” your body’s natural ability to burn fat and totally reshape your physique. but super effective for producing results. and performance. Then. you can build stronger. you're really slightly damaging the muscle tissues—creating what are called “micro-tears. after about four weeks. you can build stronger. no more than 45 minutes). as long you're hitting the weights long enough to stimulate the muscles. even slightly. you're sure to ■ change the entire appearance of your physique. including: • Improving your muscle size. to reiterate the importance of weight training—the more muscle you have. and it remains elevated longer throughout the day. or in your home gym with a pair of dumbbells and Swiss ball. the body is taking energy from stored bodyfat and using it to build muscle. even while at complete re s t. But here's one the oldest. in both muscle gain and fat loss. effective workout. firmer arms and buttocks. Weight training. Most important for us though. I’ve found that the absolute best workouts are brief. enhancing metabolic rate—even while you're sleeping) as most of the muscle recovery happens.it does not really matter. increases the basal metabolic rate—the total amount of fuel (calories) the body requires to maintain that new muscle…and burns fuel. you've absolutely. intense. you can whittle down your waist and narrow your hips. strength. Usually for about 30 to 45 minutes. on the other hand. weight training increases your metabolism. Most research and scientists agree on one thing about weight training. reducing risks of coronary disease. your local fitness center. would need for a safe. the body begins to become more efficient. the body requires less energy to perform the same amount of aerobic exercise. doing nothing more than taking up space. and at the suggested intensity. By building additional muscle. all of the time— something aerobic exerc i s e ■ simply cannot do. as your muscles repair themselves. While this is partially true… there's certainly more to it than that. And. In essence. as you might have guessed. you essentially “rev up” the metabolic rate. and you can build shapely thighs and leg muscles… After every workout. • Improving your overall mood and even aiding in sleep by releasing natural endorphins. three times per However. the more calories you burn—period! When it comes to my workouts. Over the years. and despite what other people believe. The only way to “override” this adaptation is to perform your cardio exercise on an empty stomach. Remember. the easier it becomes to stay lean. they'll actually build ■ back better than they were previously—your muscles will get stronger and firmer. which is usually about 30 to 45 minutes. It's a scientific fact and just plain common sense that e x e rcise will not only help re-sculpt and build your physique. as muscle mass actually burns bodyfat as its primary source of fuel—24 hours a day! The battle wages on…weight training versus cardio exercise Clearly. just sits there. intense bouts of lifting weights as the most effective method for producing results. and even with more size and definition (depending on how hard and heavy you train)! So. Whether you work out at the gym. Thus.E X E R C IS E T O BUR N FAT E X E R C IS E T O BUR N FAT week. you give your metabolism a “boost” (by 300%. to help reduce your risk of injury. which only causes your metabolism to increase temporarily. not annihilate them. and anaerobic means without oxygen to the muscles. • Improving heart and lung function. Now. How great is that?! And the best news is. most highly debated topics: there are those “fitness experts” who favor cardio (aerobic) exercise over weight training (anaerobic). health spa. by increasing blood flow. performing high-intensity cardio exercises (like riding a bike. using the proper rest intervals.. I am going to share with you some very practical yet powerfully effective weighttraining exercises. you’ve got to exercise. I train with weights three days a week. we want to stimulate the muscles. and doesn't require any energy to preserve it. but it shouldn't be looked at as the sole support ■ system for your fat-loss efforts. • Strengthening your bones. while achieving your fat-loss goals. it will also definitely improve the quality W and longevity of your life! There are really no two ways about it… if you want to look and feel your best. Fat. but no more than one hour. As you can guess then. All in as little as three days a week. training with weights provides your body and mind with an abundance ■ of benefits. Performing the exercises I’ve outlined in the Exercise Journals (found in Appendix I). science has shown us time and time again that after about 90 minutes of cardio. It's critical to know that if you were to perform only aerobic exercise (and no weight training) yet still followed a sensible diet. You see. I couldn’t agree more with this theory. walking on the treadmill. because it's still a great way to expend some “extra” calories and help tap into fat stores. on the contrary. performing cardio exercise is a great way to burn off excess calories. or anyone. it requires plenty of expendable energy to maintain it. it can literally paralyze your fat-fighting efforts. where it responds by sending out muscle “repairmen” to fix the damage.. you'd run the risk of breaking down and using your muscle tissue as fuel.” ■ ■ “By lifting weights. By lifting weights. Scientific studies conclusively show weight training to be superior for activating the body's metabolic system because it causes you to burn more calories in a 24-hour period over aerobic exercise ■ alone. with that said. Studies have shown that by performing cardio work on an empty stomach.) Their argument is you burn more calories in 30 minutes of cardio exercise than you do in 30 minutes of ■ weight-training exerc i s e . much like the way the body quickly “metabolically adapts” to a restriction in calorie intake. (Aerobic means with oxygen required by the muscles. no respectable authority on fitness and physique development would prescribe to the notion that you could ever expect to lose any significant amount of bodyfat without exercise. In essence. three to four times a week. or running outside) is highly encouraged. the body is just as fast to “adapt” to aerobic work as well— by becoming more energy efficient. is hands down the surest way to alter body composition and metabolic rate to lose fat and keep it off. Muscle is therefore considered “metabolically active” (in other words. Thus. muscle burns calories). not at burning off fat but at burning muscle! Thus. the more muscle tissue you have on your body. Interestingly. ■ ■ “There are really no two ways about it… if you want to look and feel your best. Of course. during the time of the exercise and shortly thereafter. firmer arms… you can whittle down your waist…” ■ 28 29 .

so you can see how I plan and record my workouts. simply because I pay a great deal of attention to the time I rest in-between sets. And. you can download the entire eight weeks. On page 32. It’s really that simple! I suggest you make a copy and hang the calendar up on your refrigerator or someplace you’re more likely to see it. I’ll work my triceps by starting off with four sets of cable pushdowns. the intensity of my workouts is really extraordinary. by the way!). I’d suggest you read over this page carefully so you can become more familiar with how to use these worksheets. Next. later in the book. That’s why I’ve clearly indicated the rest intervals for each and every workout in my Plan on the Exercise Journal worksheets for you to follow along and keep your intensity levels up as well. biceps. (I really love these!) And that’s it. I’ll normally do two exercises per bodypart. Then I’ll finish off my biceps by doing two sets of my second biceps exercise—singlearm incline dumbbell curls (seated). and sixth days—I will do 30 minutes of a specific cardiovascular exercise (called the Metabolic PEAK Cardio Solution™) and train my abdominals. and my calves. I’ve created a fully detailed “Calendar Schedule” (on pages 64 and 65) that tells you exactly what days and which body parts to work out and when to rest. It’s all laid out for you… the first week of your workouts. which is easy to do anyway. and losing energy. Remember. which would be on the fifth day. every day. I like working my body parts only once per week when I’m trying to lose bodyfat and get in better shape. 30 31 . day-by-day. I’ll quickly move on to my next body part— biceps. to make this Success Plan as simple as possible for you to follow. like I said before. shoulders. I have included a copy of my personal Exercise Journal. to finish off my triceps. simply because they don’t need to strengthen.E X E R C IS E T O BUR N FAT The Lean System Worksheet I find this workout schedule—three days a week— works exceptionally well.” fat-fighting machine. and triceps. that’s cable flyes/cross-overs. precisely how to follow my workout Plan. more permanent fat loss than either one or the other alone. or call my company at 1-866-688-7679. I’ll train my back. with weight training… some added cardio work… foods and supplements to nourish and fuel your metabolism… your body becomes a “metabolically active. I’ll train the front of my thighs (quads). which would be on the third day of the week. again. In other words. it’s when you are resting that your muscles recover and become stronger and leaner. you can see an example of the intensity pattern I use following the Metabolic PEAK Cardio Solution and look how I keep track of my abdominal workout. it’s really up to you. For my final weight-training workout of the week. the back of my thighs (hamstrings). once you read through it. without any guesswork whatsoever. (This is a great combination of muscles to work together. ranging from 8 to 12 repetitions. on the following page. The only exception here is that I normally don’t recommend that women perform any trap exercises. This way. ready to train chest. ranging from 8 to 12 repetitions. However. Then. you won’t forget when to work out. Then I’ll do two or three sets of my second chest exercise—in this case. fourth. you will see exactly how I put these weight-training and cardio workouts together. and you’ll stay more motivated to exercise. starting with one “warm-up” set of 15 repetitions. Nothing complicated about it. I’ll do four sets of standing barbell curls. On the other days of the week—second. and traps. on the first day of the week. inside the Exercise Journal section on page 63. Now. I perform three sets of three exercises and try to reach 15 repetitions for each set. Last. all 47 Daily Exercise and Eating Journals. It keeps me from over-training. All you do is check off your daily scheduled workout after you exercise. I have to admit. with the remaining repetitions ranging from 8 to 12.com. (Remember. I’ll start off by performing five sets of dumbbell bench presses. this muscle. For abs. and we will gladly mail you a copy at no charge. I have a hunch you’ll get the hang of it pretty easily. But like the previous workout.) The bottom line: combining resistance weighttraining and aerobic exercise with proper eating habits can certainly lead to faster. I’ll do two sets of my final exercise for triceps—bench dips. by visiting the TheLeanSystem. and build. During my next weight-training workout. To help you get started. which tends (in my opinion) to be a more “cosmetic” muscle for most men. Cardio/Weight-Training Journal Workout #00 of 47 Here’s an example of how I structure my workouts: I start off. I will spell out.

and you can plan them more accurately. It’s really up to you. A lot of people who are new to my Plan ask this question. like chest and legs. But basically. A good place to start is by reading through the Workout Calendar (which is provided on page 64) and looking over the exercises that will be performed on the first week’s Exercise Journal Worksheets. They can be reached by calling toll-free at 1-866-688-7679. there really isn’t a 100% accurate or scientific answer.m. MST. and you have a pretty good idea of how much weight you can use. you can refer back to your Worksheet and read what you journaled. however. The answers will likely be very helpful for you as we begin our new journey together.com and click on the “Resources” tab up top and scroll down to.RealSolutionsMag. Or.RealSolutionsMag. Simply type in www. entitled “Exercise Descriptions and Photos. But there isn’t. the next time you are scheduled to work out the same body part. If this is the case. I encourage you to read the following section. for any reason. you will likely notice you have performed some or most of them before. I encourage you to call any one of our qualified (and certified) fitness experts. 8:00 a. which has a complete illustration and description of the exercise presented in this book. you decide you need additional help or are unclear about any of the exercises or you just have a general question about weight-training or cardio exercise. By simply becoming familiar with the exercises for each body part. Q A 32 Answers to Your Questions… Questions About Exercise When I’m starting the weight-training workouts in your plan. provide you with some tips for deciding how much weight to use when you begin your first workout. before we continue on. I can.. you’ll know exactly which weights are suitable for you. 33 . then you can use your memory to recall the weights you would normally use and record it under the “Goal Weight” for each specific exercise. you can visit our website. While this is not necessarily the ideal way to start out. you may just have to use a little trial and error. just in case you don’t have the proper equipment or machinery available to you.” Here. and to be honest. Or. I wish there were. The best thing you can do is start by “guessing” which weights you might use. there is simply no better way to determine exactly what weights you should use. as well as many others.The Lean System Worksheet Cardio/Weight-Training Journal Workout #00 of 47 F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E Now. I’ve even listed some alternate exercises. if you’ve never performed an exercise.” In case you have any additional questions about weight-training or cardio exercise. to 6:00 p. it’s important that you know I’ve provided a complete demonstration for each of the exercises listed in the Eating and Exercise Journal section in the back of this book (you can find them in Appendix I. “Weight Training Fitness Programs. For instance. They will be glad to answers your questions and help you out. This way.com/weight-training or visit the Home Page of www. if you already know you can dumbbell bench press 55 lbs for eight repetitions. if you have never performed the recommended exercise for a particular body part. This could be based on similar exercises you are familiar with. I’ll show you pictures for each exercise and provide a clear set of instructions as to “how to” properly perform the exercise for each body part. perhaps you noticed you are stronger on certain body parts. you will likely need to start off by actually doing the exercise and writing down the weights you used and the number of repetitions you did on your Exercise Journal Worksheet (under the “Actual Weights” column). how do I determine the weight I should use with each exercise? Now. then you should record this weight for your planned “Goal Weight” on the first row of the chest exercise workout.m. And by the next time you work out the same body part. and click on. If. Monday through Friday.

ok? (It will Now. unfortunately. You will find these times listed on the Exercise Journal Worksheets. and triceps workout. though. But first. I planned out the weights I wanted to use for this exercise. So. Are you starting to see how this “intensity” thing works? Bear in mind. I realize not everyone has access to a gym. Make no mistake. basic exercise bench. if I asked you to go outside. to answer your question: yes. what is considered 100% of your effort is quite likely different from 100% of my effort and most likely different from the effort your husband or wife. and you will keep your muscles from adapting to the exercises (which. if you look at the “Example” page I created for you. you will also notice two photographs. Then I wrote them in the space which says. In other words. But when I want results. maybe you work out at home with only a pair of dumbbells. I always seem to come back to good ol’ fashioned dumbbells and barbells. Your first purchase should be a set of dumbbells. biceps. For example. I’ve tried just about every weight-training machine. I suggest you put in 100% of the effort you have into everything you do. I am not wasting time trying to sort out which exercises I want to train that day.com/weight-training for even more exercise photos and explanations. All of the exercises you can choose from are listed in the column that corresponds to each body part on your Workout Journal sheets. Each time you plan your workout. But intensity doesn’t just begin and end with the energy you put out. when I train chest. like bench presses. In fact. I’ve also written a complete description of “how to” perform the exercise. Hopefully. Can I have it both ways—a reasonably priced home gym and results in my physique I can still be proud of? Of course you can. If you don’t find what you are searching for. you can always refer to the “Exercise Descriptions” section. Over the years. can you explain this? Sure. repetition. Usually. that you’d give 100% of your effort.” Next. You’ll likely want to keep it simple. If you do. intensity is a direct reflection of the effort level. positively make your workouts more fun and interesting. The bottom line is: intensity is directly equal to the amount of energy and effort you put into something. Or. you will find an e x e rcise listed there which will accommodate the equipment you have access to. and triceps. Yes. you can visit us on the web at w w w.t raining e exercises you recommend. and run down to the end of your street corner and back. By limiting the amount of time between exercises and helping you pay more attention to this time. The final part of intensity comes from performing basic. by sticking with the most basic movements. so please take the time to read each exercise carefully. eighth. “Exercise chosen. or energ y. best friend. Each rest period. at least—because you gave it 100%. All you need is a quality set of dumbbells and a sturdy. if you are training with weights and it’s your first or your last set of a particular exercise. look no further than a pair of quality dumbbells. your body will adapt by developing more calorie-burning muscle tissue. you put into any chosen activity—whether it’s running. that should be a l l the energy you have—for that set. can you explain exactly how I should pick the exercises I want to perform? help you to better understand my answer to your question. Each repetition. you can always email one of our certified Fitness Experts at info@isatoritech. Plus. I can refer back to this Worksheet page and ensure I pick two different exercises for each body part. or playing chess.com.” Here’s where you can find a list of eve ry weight-training e x e rcise listed in this Plan. and gizmo you can think of. and compared to one of those fancy home exercise machines that can run thousands of dollars. biceps. by switching up your exercises each workout. The truth is. Each exercise. These are listed directly underneath each exercise name. Q A I don’t have access to some of the w i g h t . This way. if you don’t know how to perform any of the exercises listed on the Exercise Worksheets. compound movements for your weight-training exercises. the kind that can only come through hard work and proper technique. This is why you will notice that almost all of the exercises I recommend are these types. which show you exactly how to start and complete the exercise. how much effort would you put into your run? My hope is you would run as quickly as you could. lifting weights. you will find that your intensity increases dramatically in your workouts. Or. Perhaps your fitness center doesn’t have one of the machines I’ve suggested. gadget. both mentally and physically. I have specifically pointed out the amount of time you should rest between sets and exercises. It’s really quite simple. Q A tional alternate exercises. by choosing two different exercises every time you train a particular body part. I’ll bet you'll find you just flat out have more motivation to exercise! Now. The first thing you’ll want to consider is exactly how much room you want to dedicate to your gym. right now. you can get both of these items for an investment of around $400 to $500.RealSolutionsMag. So. this is quite a bargain and a smart investment to say the least. Or. Plus.Q A F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E I’m confused about the exercises in the Workout Journal section. you are basically “giving it your all” by the tenth. or workout partner could put out. and final. for full illustrations and explanations for each exercise. simply pick two exercises for each body part you planned to train. Beside each exercise. I’d like to have you answer something for me. you will absolutely. it also increases from the amount of rest time you take between exercises or the types of exercises you choose to perform.com/weight-training (or you can visit our Home Page and click on the tab that says “Resources” to find a link to a section called “Weight Training Fitness Program”).RealSolutionsMag. you should choose a weight that will create enough resistance to challenge your muscles (and your mind) such that by the time you perform your seventh. do you have a list of alternate exe rcises I can substitute for the ones s h ow in your Plan? n I’m glad you asked this question. or you’d like to read a more thorough explanation of these and addi- 34 35 . you can put together an excellent home gym at a reasonable price. when I get ready to weight train. Not because I asked you to but because you wanted to. we have also listed (in blue) two to three “alternate” e x e rcises. along with step-by-step pictures of them. I think you’ll find this very helpful. See. for the safest and most effective equipment for adding on muscle or re-shaping your body. you can visit us at www. squats. considering you may not have access to the particular exercise I’ve recommended. For these reasons. So.) That is. Q A For this reason. even though there are plenty of fancy machines and high-priced gizmos in the gym. and it will require at least the amount of space as a small bedroom. shoulder presses. I don’t want to spend a lot of money. on page 83. I can answer this question. Each set. on page 31. This means. I already know which exercise I am going to do and which weights I plan to use. etc… you will find these exercise to be more intense and require more effort from you. In addition. only restricts your ability to develop muscle tone and burn bodyfat). What’s interesting about dumbbells is that they will I’m a little confused about the intensity levels I’m supposed to use while working out. in the back of this book. when I get ready to plan my next chest. and you will lose bodyfat much. you’ll find a section called “Exercise Descriptions and Photos. Considering that’s likely what a year’s dues would cost at your local fitness center. yet effective. while following my Plan. and we’ll be glad to help you out! I’ve been considering putting together a small gym in my house to follow your Plan. you will notice I circled the two exercises I chose for each body part. And ideally. What’s more. if you have planned to perform 10 repetitions. you should put in all of the effort you have. and ninth repetitions. but I’m worried that I won’t achieve the same results as I might expect from my local fitness center. I do. much faster than those who only give 50% or 75% of their intensity! I promise.

The number of minutes is in one column. usually like to do their cardio exercise on the alternating days. really. The bottom line is. kids. instead of six. versus those who waited until later in the day. The guys who invented PowerBlock. I notice a definite increase in my intensity. Let’s say it’s Tuesday morning. and I couldn’t agree more.bodytrends. By about 5:45 a. Whether you perform your cardio on a recumbent bike. However. Probably because there are so many things that come up during the day—work.com. I get dressed in some comfortable workout clothes. Other than that. I keep it here for another two minutes and then crank up the intensity. your legs and heart have likely not been very active. level 10. If you think about it. you should consider your intensity on a scale of one to ten. where I have a Cybex recumbent bike. A good-quality Swiss ball. In fact. I like to start with a “warm-up. you simply can’t go wrong. I am simply warming down my legs and my heart rate.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E permit the greatest possible variety of exercises. please. but it moves from a 90degree. a heart-rate monitor feature. when it comes to cardio exercise. one more time. most can be learned and performed quite quickly and easily. because it can cause you to feel a little over-exhausted. I move the tension back down to three. there is really only one time I must emphatically state that you absolutely. errands. that is. like the one from Valeo or Reebok. I like this bike because it has a comfortable seat. That’s it! Thirty minutes of calorie-burning. that’s why. is like having 20 pairs of dumbbells in the size of two shoe boxes. Doing it before will only “pre-exhaust” your body and deplete your storage of glycogen (energy stored within your muscles needed for intense weight training). if you don’t mind.— which can keep us from getting our workouts in. just like when I weight train. For the ultimate in convenience. Let me use my own cardio workout as an example. stretching doesn’t really do that much for them. At this time. about twice the tension of the first three minutes. and because you can very easily change the resistance by simply moving a pin and selecting your desired weight. Then I lower the tension back to a level two. All kidding aside. you are certainly welcome to try it. they don’t have to worry about whether or not they will get their workout in. I really push myself here for three minutes. These last essentials will allow you to perform an even greater variety of exercises. I don’t stretch my muscles all that much. or after you have been sitting at a desk all day. Q A 37 Do you stre t ch before or after you work out? To be honest. and that is b e f o re you work out with weights. without changing collars or lugging free weights (plates) around. and fill up another full glass of cold water to take with me. I adjust the tension to my peak tension. like machines. Either way is fine. and knees in a more natural position. I think this is something you should try.. Q A A re there any specific times I should perform my cardio exercise? When do you do it? This is a great question. Ten being the most difficult. fat-busting cardio. You can find them at your local sporting goods store. 36 . I catch my breath here. Don’t make the same mistake. You’ll want to throw in their adjustable bench too. pedaling for two minutes. even though we planned to do it. if you don’t have the time to get to the gym every other day. I wake up at 5:15 a. I always found that doing my cardio before a workout simply wore me out. You know. you can choose to do your cardio exercise on your non-workout days. first thing in the morning. I immediately press the button to increase the tension on the bike to a level four. and with the jump rope. after each weight-training workout day. Then. with that said. and then lower the tension back down to five. Or. And best of all. refreshed. Instead of being “forced” and guided by a machine. when I hit the three-minute mark. the only stretching I normally do is when I put on my socks in the morning. or you can perform cardio exercises on your weight-training days (as long you make sure you do it after your workout). Next. which fits in the corner of a room. they are alert. and then increase the tension up to a level six. I stay at this level for three minutes and then drop the tension back down to level four for two minutes. I walk Now. where you are going “all out” and are barely able to hold a conversation because you are breathing so heavily and a level one being nothing more than moving your legs in a slow-paced motion. Basically. you’ve got your cardio covered. if you perform cardio in the morning. while stretching can be beneficial to some people. It might just depend on the time you have to spend working out each day. After three full minutes of level six intensity. After this time. and in the next column is the intensity level. (Now you don’t need to spend an extra $1. And last. and I am starting to breathe a little heavier as my heart rate goes up. While I don’t always advise this. the tension goes up to level eight. then I hit the peak tension again. This schedule works especially well if you are completely starved for time and would rather have your workouts completed in three days a week. level 10. One stand with a set of adjustable dumbbells. I’ve found that a lot of people who follow my Plan. and the more important finding of the study was that those who performed their exercise first thing in the morning were ten times more likely to actually get their exercise completed. after they get their workout completed.m. or you can buy them online at www.com). and ready to “start” their day. dumbbells make the exercise safer and more effective because they don’t control your movement. Intellbell. or you don’t have access to any cardio equipment at home. Plus. I turn down the intensity. This is definitely an “all-out” effort to keep the pedals moving. I catch my breath and stay here for another two minutes. Last. put on my tennis shoes. I start by pedaling for two minutes to warm up my body. A f t e r the “cool-down” period is over. If you take a look at The Metobolic PEAK Cardio Solution™ chart on the “Exercise Worksheet” journal for Abs and Cardio day (on page 71). so it’s starting to get harder to pedal.m. Basically. This time. my belief is that for most people. because they have already completed it. and just like I normally do every day. This way. After this. I recommend you go for the PowerBlock dumbbell (www. then I lower the tension to level five. I will also say it’s been proven in a recent scientific study that you are four times more likely to stick with your planned exercise if you do it at the same time every day. positively should not perform cardio exercise. you can always perform your cardio on the same days you weight train. wrists. they permit an individualized movement with your hands. Q A Can you explain how to perform the cardio exercise you recommend? No problem. I stay here. and I am definitely starting to break a sweat. please. and even if you’re not familiar with a particular exercise. An adjustable bench is essential for performing a variety of exercises with your dumbbells. please do it after you work out with weights.500 on a treadmill or stationary bike!) downstairs to the kitchen. a jump rope. they’re more like accessories that will accentuate your workouts. I walk down another flight of stairs into my basement. if you want to include cardio exercise on the days you weight train. and I can adjust the tension level easily (by the push of a button). It takes up only a two-foot by twofoot area. only I lower it this time to level two. call it the world’s best dumbbell. I keep it here for a total of three more minutes. I’d highly recommend a few more items—well. an ezcurl bar. pedaling for two minutes. Next. once again. if you carefully follow the pattern of time intervals and intensity levels in the progressive pattern I’ve laid out for you. and take two Lean System 7 capsules and an Energize tablet—to help support my metabolic rate and elevate my natural energy levels.” I use a level two in intensity here. I am done. or you jump rope or go for a run outside. with a few degrees in between. Let me share one caveat. including myself. if you can afford it. you will notice it is all laid out for you. elbows. drink a tall glass of water.powerblock. I’m happy to say that basically whenever you decide is the “right” time to perform your cardio exercise is the best time for you. while there are so many conflicting answers out there surrounding this question—when is the best time to perform cardio—the truth is. I push myself even more for another three minutes. etc. you can move from 10 lbs to 90 lbs in seconds. So. It’s not only one of the sturdier ones I’ve come across. I do this for two minutes. By the way. upright position to completely flat. You can see how I perform my cardio by reading this over. like I do. I used to do this when I first began working out. sort of as if you were strolling down the hall at your home or office. I would be too tired to want to weight train and would often lose my motivation.

Simply take a supplement to fulfill that particular need. That’s where quality supplements come in. Basically. Again. Julia Ann. Supplementing for Success Now.” which you might need whenever you are lifting weights and training intensely. For example. I think a personal trainer—as long as he or she is qualified. a workout partner or personal trainer can also be a useful “spotter. once my muscles are completely warmed up. absolutely not. to help reduce muscle soreness in the days that follow. powder. But we don’t. a personal trainer can help you learn how to perform an e x e rcise and ensure you are using proper form. and I am well into my workout. Q A Do I need a training partner to help me follow your Plan? The good news is. amino acids. Most of us are way too busy to plan. since you normally have to pay them in advance and you have to schedule an appointment with them. However. 38 . By definition. and fat burners. and may be able to help prevent you from injuring yourself. I do these “warm-ups” only on my first exercise of the workout and not on the remaining bodypart exercises.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT E X E R CI S E With that said. don’t get me wrong: I also believe a workout partner. I will admit. so they have little. you shouldn’t stretch before you exerc i s e . You can find some great illustrations of stretches at http://www. with very light weight. Supplements most often come in a pill. vitamins. elasticity to them and therefore are much more susceptible to injury. for the body part I plan to work out. a personal trainer can help keep you more motivated. we would all eat the “perfect” amounts of vegetables. ACE. the only way to know if stretching is beneficial to you is to simply try it for a couple of weeks and then determine if it is helpful. Instead. For these two reasons alone. prepare. and eat perfect meals. fruits. a supplement is something that can be added to your diet to make it complete or make up for a deficiency. although you certainly d o n ’t need to have one to reach your goals. So. ACSM. I would lie down on a flat bench press and perform 15 or 20 repetitions with 20-lb dumbbells (where I might normally use 75 or 85-lb dumbbells). and certified by one of the more recognized programs (e. during my planned rest periods. Common supplements today include protein powders. performing simple stretches for the body part I'm training. On top of that. after they work out. antioxidants. if I am going to bench press. your muscles are not properly “warmed up” yet. minerals. I don’t train with a workout partner and neither does my wife. grains. dairies. This is really important. Nutritional or dietary supplements were created to help individuals who are not able to get enough of one or more nutrients.shtml. I like to “warm up” by performing one or two sets.com/prevention/stretch ing4. this is done only when the muscles are properly trained and already warmed up.physioroom. or even a personal trainer. especially if you have never worked out with weights before. I would suggest you follow a planned list of stretches that are safe and appropriate for your level of fitness. Now. such as vitamins or minerals. if you want to spend five or ten minutes doing light stretches when you are done working out. which included losing bodyfat and sculpting strong. nor do Tanya Van Beek or David Silbaugh (individuals whose photos are shown in the section of this book entitled “Building Your Customized Plan”)… and we’ve a l l been able to achieve respectable goals. can be a great asset to your program and increase your motivation. or liquid form.g. and so on…like most nutritionists suggest. there are some people who swear by stretching. Another thing to consider. or no. healthy muscle definition. meats. Besides that. I firmly believe that if you are going to stretch. there is some evidence to suggest this is true.. or NSCS) can be a great addition to your overall Plan. And the fact is. The reason is. I will typically spend about 30 seconds. In a perfect world.

especially from those noticeable areas like the waist. faster. and you certainly will not maximize your workouts. Targeted Fat Loss Lean System 7 is. you’ll still deplete your body of vital nutrients. Without at least adequate levels of certain nutrients your body needs. who used Lean System 7. And if your body does not have immediate access to the necessary nutrients during repair. Lean System 7’s results and safety record are so powerful. I take one serving first thing in the morning with a full glass of water. strength and definition. the most advanced fat. and for those who constantly battle to lose stubborn bodyfat from those “problem areas” (maybe this is you too?) and who are trying to get thinner. if you don’t eat a “perfect” diet day in and day out. such as “muscle preservation” and “fat burning. and E. Lean System 7 was proven in the same clinical study to be just as safe as the placebo (which was rice flour). it’s protected by a prestigious U.. vitamins and minerals. muscle tissue. And.D. and so does our ability to lose bodyfat. clinical science.” As we age. necessary for both everyday life and performance. The solution is…keep your supplement plan simple. and when purchasing products. you can actually reshape your body and take inches off those “problem areas. This 7-Keto ingredient can also be extracted from natural organic plant material and is found exclusively in Lean System 7. increase energy levels. leaner. In fact. active metabolism. And to date. and energy levels. ■ and upper arms. Zenk. more notably..” such as creatine and 7Keto. and my own company of course. or nervousness. supplements not only make up for deficiencies that are created as a result of exercise and hectic lifestyles. If you’ve looked around (or tried any of them). In fact. Common supplements include protein. reduced their waist and hip circumferences by 4 1/2 inches! One participant in particular. double-blind. hard-working individuals. My last serving. The next serving of Lean System 7.296. That’s because Lean System 7 was developed using only the latest in medical research on obesity and recently verified in an independent clinical study by John L. C. and look younger. By turning back the body’s internal clock to a more youthful. without having to worry about their safety. Heck.S UP PL E ME N T I N G F O R S UC CE S S S UP PL E ME N T I N G F O R S UC CE S S Why Might Supplements Be Necessary? A Lean System 7 was designed specifically for busy.” So. Medical Director and Principal Investigator of the Minnesota Applied Research Center (MARC). M. supplementing with Lean System 7 helps safely put back what “Father Time” has stripped away. called 7-Keto™. Scientific r e s e a rch has proven again and again that supplements can help you burn fat. hips. People who care about your safety. many of these pills have been reported to cause serious side effects. Patent [#5. but it rapidly declines with age. like irregular heartbeat. 40 41 . zinc and magnesium. if you exercise regularly. Thankfully. I take around 11:30 a. There are only a handful. without a doubt. more simply put. all come to mind for me. buy from a trusted manufacturer. The problem is…supplements are confusing. as participants lost up to 19 lbs of bodyfat in just eight weeks and. This is a serious problem and why supplements can be so useful. Lean System 7 was recently evaluated in an eight-week.and weight-loss supplement on the market. and “jittery” feelings. randomized. and even boost your immune system. Lean System 7® Clinically Proven. In fact. contains a unique. Or. increased her resting metabolic rate (the rate your body burns calories for energy) by 1. we used the help of leading researchers and medical doctors. When we developed Lean System 7. you may not be able to reach your full potential. even while following a sound nutrition program. many of today’s weight-loss pills are nothing but high amounts of stimulants. and Increasing Energy I normally take three servings of Lean System 7 every day. Our ingredients are research proven and completely safe. to help my body burn the calories I’m about to eat… as well as take the edge off my cravings and keep me from eating too much food at lunch. Provided in optimal levels. one that uses scientific evidence to back their claims. it will lack the ability to recover and rebuild the immune system. if not many. Lean System 7 helps “reshape” your entire physique. In essence. supplements are an obvious solution.391%. I find this habit of taking Lean System 7 three times a day really keeps my body burning fat around the clock. our metobolic rate drops. increase muscle Lean System 7 is prove n safe—plus. EAS. The great news is… ■ those who used Lean System 7 faired exceptionally well.” ■ The bottom line: supplements may be able to help you achieve your desired results. anxiety. aid in recovery. it’s easier to take weight off and keep it off for good. that’s the equivalent of burning an “extra” 930 calories a day. thighs. What’s most interesting is that Lean System 7 was the first (and only) weight-loss pill ever shown to reduce fat on those “trouble spots”—like the tummy and hips on women and “spare tire” on men… This is truly phenomenal. you’ll focus not only on the scale but also in the mirror! You will find that your body literally changes shape. My Top Four Supplement Recommendations for Reducing Bodyfat.m. How impressive is that? Lean System 7 works to turn back the clock on “Father Time. Sculpting Muscle. and I know I don’t. Dr. Lean System 7 “One of the most appealing effects of Lean System 7 is the reduction in overall bodyweight and fat on the hips and waist. such as Vitamins B and C. Henry Lardy (who discovered 7-Keto) discovered that this active compound is naturally found in everyone’s body. they a l s o provide an environment for recreation of cells. Which ones work? Which ones don’t? Who can you trust? The questions are endless. iSatori. H e re are the highlights of Lean System 7 and some additional information I think you’ll find interesting: ■ ■ Any active individual who exercises regularly and is striving to lose fat while enduring life’s everyday challenges is more susceptible to becoming deficient in some. with no adverse effects reported. carefully address the results you’re looking for. I take at about 3:30 p..S. One of the most appealing effects of Lean System 7 is the reduction in overall bodyweight and fat. such as whey and soy. This means that when you lose bodyfat mass. no “ j i t t e r s . Names such as Met-Rx. nervousness. nutrients. and is well-respected within the industry.” ■ shakes. What’s more. antioxidants such as Vitamins A. like you and me. By this I mean. offers a money-back guarantee with purchases. Deficiencies may even keep you from achieving your desired results.481] for use in safe weight loss and weight management. Next Proteins.. patented compound. it’s the same as running on a treadmill for nearly three hours.m. even with a healthful diet and exercise. especially on those “problem areas” like the waist and hips… that’s the number one reason it’s so difficult to lose weight. People you can trust. when you use Lean System 7. no other weight-loss supplement has revealed these kinds of remarkable results! Lean System 7 is backed by independent. which many people (like me) can’t tolerate. performance micronutrients used for specific targ e t e d applications. placebo-controlled clinical study (the “gold standard” in research). just ask your doctor. about 30 minutes before lunchtime. E xactly what you want to avo i d.

watery ready-to-drink protein shakes. for a perfect milkshake-like taste in less than a minute. Eat-Smart is the o n ly meal supplement that conalltains Nutrim™—the natural heart-healthy. are usually filled with useless fillers. creamy milkshake-like texture. sustain your energ y levels. you don’t have to worry about being hungry 20 minutes after you drink one of those thin. thanks to a proprietary/patented flavor technology.. Eat-Smart is made from only the highest quality proteins (like whey). metabolites. you’ll never think about using another meal replacement or protein powder brand—ever again! But. Eat-Smart contains probiotics and special enzymes to help fully absorb the proteins. or an in-between meal. and Iced Mocha Latté. Eat-Smart is the “smart” choice for supplementing meals to help you lose bodyfat and gain new muscle mass—as long as you combine it with healthy eating habits and our intense weight-training Plan. Lean System 7 will work for you. That’s because these cheap powders. and satisfying. rich. As you can plainly see. with Eat-Smart. lowglycemic oat complex that is clinically proven to satisfy your hunger and make you feel fuller.. it makes eating sensibly so much easier (and keeps you sane!) Eat-Smart is full of flavor—eight sinfully delicious flavors and counting... Eat-Smart is thick. within 60 days of your initial purchase for a complete refund of the purchase price (less shipping and handling).. and serve. byproducts. Eat-Smart is “instantized” so it mixes instantly and easily. costeffective way to replace literally any meal throughout the day. Just think. which contains a proprietary creatine-delivery system and nitric oxide components. Plus. Make no mistake: when we develop a new supplement at iSatori. It is what drives companies like ours to continually experiment with and explore all of these new possibilities. just as it has for thousands and thousands of other people across America. “run-of-the-mill” meal replacement—much more! Here are some of the highlights about Eat-Smart and why it’s truly the easiest and tastiest way to lose weight: Eat-Smart is so quick and easy to make. Make no mistake about it. So. Thankfully.. new you. It’s really as simple as that! The best part might just be that you get to choose the size shake you want to make (a smaller eight ounce or larger 16 oz). along with your original receipt. Unlike other meal replacements. We did not hesitate for one minute to assume all of the risk by asking our customers not to necessarily take our word for the claims we make about the flavors and the superior formula. Mint Chocolate Chip. was released back in May of 2003. we use every shred of evidence we can find to create the most innovative. which makes them ve ry difficult to digest—and distressful to your stomach. and build a healthy. or you pay absolutely nothing! The bottom line is. Eat-Smart is 97% lactose free. bloating. outdated. for the first time ever. blend it up. No kidding! H e re are the highlights of 3-XL: 3-XL is backed by solid clinical science. Eat-Smart has a thick. Imagine that. every first purchase of Lean System 7. no more hunger cravings. That is. But scientific research is revealing new information every day on supplements. maltodextrin. fructose. Finally. you aren’t completely satisfied with your results.... rich. it may even change your life! At the very least. positively guaranteed to work. or gastric distress that comes from most meal replacements and protein powders on the market. That’s right. That’s how confident we are of the results you’ll experience with Lean System 7. like breakfast. Anthony Alamda. Eat-Smart is a nutritious. never again will you have to endure the usual cramps. their specific forms. That means there’s no risk to you. Strawberry Cheesecake. applications. or unhealthy ingredients like hydrogenated oils. To make an Eat-Smart shake. Cinnamon Rolls. You whip up a shake in just under a minute… it’s truly the world’s perfect one-minute nutrition solution to fast. combined with a regular exercise plan (like the one I’ve outlined in this book). I have a strong hunch that once you try our new Eat-Smart meal supplement and taste one of our scrumptious. so you can evaluate for yourself. “dessert-like” flavors. all you do is simply scoop your desired amount of powder into a blender or shaker cup with water or skim milk. Which means if. for trying it.. I typically use Eat-Smart to replace at least three of my “normal” whole-food meals a day. Think of it as. Knowing full well that Eat-Smart® The World’s “Perfect” Meal Supplement! For me. co-developed with “Mr.S UP PL E ME N T I N G F O R S UC CE S S S UP PL E ME N T I N G F O R S UC CE S S Lean System 7 is guaranteed to work. Double Vanilla Ice Cream. This research is at the epic-center of the performance and physique enhancement industry. creamy. Our trademark creatine monohydrate/Inzitol® f o rmula. is backed by an unconditional. Meta-CEL. lunch. Others agree with me when I say Eat-Smart is truly the “best-tasting. 3-XL™ Tri-Strength Creatine & Third Generation Nitric Oxide™ 3-XL is the most advanced muscle-building supplement on the market. but to allow you to purchase Eat-Smart essentially risk-free. Eat-Smart is stomach friendly and easy to digest. delivery systems. any flavor. Regular creatine monohydrate has been shown to effectively increase lean body mass. And I’ll shamelessly say that the Fruit Punch flavor tastes even better than our extremely popular Meta-CEL product. or aspartame. dextrose. and alternative uses. I normally drink two servings of 3-XL on the days I weight train and one serving on my non-weight-training days. 42 43 . state-of-the-art formula. All things considered. we offer a 100% “no-questions-asked” guarantee.. Banana Cream Pie. noquestions-asked 60-day money-back guarantee. after you’ve tried Lean System 7. Lean System 7 has been scientifically designed to reduce fat on the places that matter the most… and it’s absolutely. or we’ll refund 100% of your purchase price (when you order direct). for a full 30 days. whatsoever. simply return the unused portion. Eat-Smart does not contain any useless. Chocolate Peanut Butter Cups. you have to try it first to believe me. Eat-Smart is guaranteed “best-tasting” or it’s free. Eat-Smart comes with an unconditional “Total Taste and Superior Formula Satisfaction” guarantee. we’re so confident of the type of results you’ll likely experience with Lean System 7. and ready-to-drinks. I guarantee it.. strong. sugars. I might be so bold as to say that if you use Lean System 7 for eight weeks (the same length of time as our clinical study) and follow a sensible eating plan. research-driven product possible. ordered direct. Eat-Smart provides a convenient. But don’t be fooled—EatSmart is more than your typical. “good” fats from flaxseed. that taste like Cookies & Cream. if our claims hold 100% true. longer (for up to three hours). stabilize your blood sugar levels and lower your cholesterol. easy weight loss. anytime!! No more plain old chocolate and boring vanilla. corn syrup solids. and athletic (anarobic) performance. whole-grain/low-glycemic carbohydrates (from oat flour). But a new study has shown esterfied creatine (CEE) can exert its positive effects above and beyond regular creatine monohydrate. Instead. Creatine” himself. strength. sinful flavors. you can choose from a wide assortment of our outrageously delicious. See. Just like all of the supplements we sell.” most complete meal-replacement nutrition shake available. you will be absolutely thrilled with your results... and added fiber—to provide your body with the nutrients it needs to recover from strenuous physical activity. for whatever reason. and unfiltered proteins. and more importantly.

your energy levels crash—leaving you even more exhausted than before. We developed this all-natural supplement with Dr. That is. 3-XL is easy to digest and wo n ’t cause any “water bloating. 3-XL is sweetened with sucralose. In addition. candy. no “loading” or “cycling” is required—just a single dose a day (normally one to three grams) does the trick. Thankfully. earning his Ph. until we created Energize. That’s right. That’s how confident we are of the results you’ll experience with 3-XL. Energize provides immediate relief from exhaustion—whenever you need it. It doesn’t get any fairer than that. • Combat physical and mental fatigue. 3-XL was developed without adding unnecessary fatstoring sugars. no-questions-asked 60-day moneyback guarantee. if you would like to see what new science has to offer in the way of creatine supplementation for muscular size. soda. though. The great thing about Energize is that it was carefully designed to safely work with your body’s natural ability to fight physical and mental fatigue. every first purchase of 3-XL. He even works with Olympic athletes as a nutrition consultant and is an IronMan triathlete himself. Normally. He is a very bright person. one dose of Energize in the morning keeps them energized all day. Here are the highlights about Energize. Energize is the only energy pill that lasts all day. and hardness. The really exciting news is that with CEE. like these. Which means if. So. apparently. for trying it. Worse. physiologically active ingredients. we offer a 100% “noquestions-asked” guarantee. is backed by an unconditional. Instead. or you pay nothing. if you are currently happy with the results you are getting from using Meta-CEL. to keep me from “hitting the wall” at around 3 o’clock. leaving you feeling worse than you did before. don’t you agree? Energize The All Day Energy Pill™ There wasn’t a day that went by that I didn’t reach for a cup of coffee first thing in the morning to get me going. 3-XL was specially formulated to promote complete absorption of the creatine (inside of the muscles). at the Ohio Research Group by Ron Mardel and his associates. and to keep me mentally clear. Energize is ex c e p t i o n a l ly safe—with a proven t ra ck re c o rd . like you typically experience with coffee. Just like all of the supplements we sell. That means there’s no risk to you. simply return the unused portion (or used—we would like you to use the entire container to give it a fair chance). using a specific combination of sodium and chloride. theobromine (from cocoa trees). called Energize. you aren’t completely satisfied with your results. I’ve discovered that for most people. Think of 3-XL as Meta-CEL with a new. thereby avoiding any possible intestinal distress or holding water outside the muscle cell—which typically gives people that unwanted “bloated” feeling. 3-XL is guaranteed to help you build new muscle. One such supplement has become a new form of creatine called creatine ethyl ester (CEE).D. your muscle cells will still undergo retention and complete “super-saturation” of the 3-XL compounds to reach their maximum volume—appearing fuller. and pep-up pills like ephedrine. Mark Tallon. most effective. strength. then I’d strongly encourage you to consider adding 3-XL to the nutrition and workout regimen I’ve outlined in this guide. unlike with most other creatine products. isn’t it?! 3-XL is delicious and easy to use. and more defined. Now. there seems to be two other important benefits: CEE appears to work relatively well for most creatine “non-responders” (about three or four out of every ten people do not respond to creatine monohydrate). The problem is. within 60 days of your initial purchase for a complete refund of the entire purchase price. you’re going to think 3-XL kicks serious butt. updated engine and turbochargers. But. and in a good mood while I’m at work or before I go home (so I can spend more quality time with my wife and kids. to help you restore your natural energy: Energize was co-developed by Dr. And remember. Mark Tallon. you’ll continue to build muscle faster and more efficiently. along with your original receipt. as well as a proprietary blend. I normally use Energize right about 30 minutes before I plan to exercise to really add some intensity and keep my workouts focused… Or. energy drinks. glucoranolactone (a simple sugar). 3-XL delivers immediate and impre s s ive re s u l t s . ordered direct. I’ll sometimes take a dose during the middle of the day. after you have tried 3-XL.” Unlike most creatine-based supplements. It’s that much more powerful! Plus. This is called the “crash. poor nutritional habits (like eating on the go). which makes it ideal for “carbophobics” or calorie cutters. which consists of L-tyrosine (an amino acid). Energize is composed of a combination of important B vitamins and minerals. there are absolutely no “crashes” afterwards.” Pretty cool stuff. most stimulants. 3-XL is a delicious. then I’m sure you can appreciate these two statements. on the other hand. Energize. then stick with it. or lack of sleep.” I hate the way this makes me feel. last only about an hour before they wear off. easy-touse drink mix you simply stir in eight ounces of water or your favorite protein or mealreplacement shake and drink ■ it within 30 minetes after your workout. • and Increase pre-workout energy. in my humble opinion. with that said. the proprietary blend of ingredients found in Energize was formulated in collaboration with Dr. sugared energ y drinks. in biochemistry from Southampton University in England. refreshed. As a result. for whatever reason. instead. We know our mental and physical exhaustion is the result of our body’s natural response to physical exertion. In fact. E n e rgize was developed to safely give your body back the energy it needs and to keep your energ y levels up longer. long-lasting energy. Mark Tallon specifically to: • Relieve exhaustion. you don’t need to “load” with 3-XL. or resorting to pep-up pills like ephedrine. after they wear off. You won’t be disappointed! 44 45 . As you know. In fact. To say this guy is brilliant and a true athlete is an understatement. we reach for a quick fix by drinking coffee. and octacosanol (from wheat germ). while most will not. we’ve even made 3-XL taste better than Meta-CEL! If you’ve had the pleasure of experiencing Meta-CEL already. rather than just sitting on the couch. watching TV). those stimulants provide only a temporary boost—lasting an hour at best. and ■ there doesn’t appear to be any extra-cellular water retention with CEE. which have been tested for the highest purity and potency. w h a t s oever. • Improve reaction time. with trial and exploration. which causes the infamous “creatine bloat. The proprietary blend of ingredients found in E n e rgize contains only the safest. ■ ■ “…you can in fact trigger new muscle growth and significantly increase your chances of building more calorieburning muscle…” ■ ■ If you liked Meta-CEL. • Enhance mental alertness.S UP PL E ME N T I N G F O R S UC CE S S S UP PL E ME N T I N G F O R S UC CE S S some will work out. rounder. emotional stress. rhodiola and panax ginseng (adaptogens). you sometimes do stumble on newly designed supplements that are worthy of further experimentation. And. you can experience positive effects with lower dosages because it penetrates target cells more efficiently via a different transporter than the monohydrate form. cross-over trial. Under these guidelines. That’s why I helped create and use a supplement. The Energize formulation is supported by over 20 individual ingredient clinical studies and is the subject of a double-blind. He helped our research team at iSatori formulate Energize to work with your body’s natural ability to produce safe. And quite possibly the best part is. a natural source of caffeine. like dextrose. Maybe you follow this ritual too? That is. Just drink one to two servings a day. we’re so confident of the type of results you’ll likely experience with 3-XL.

and some that are downright unhealthy. I do use three supplements. The only other supplement I use on a daily basis. you’ll find that most bars are loaded with saturated fats. followed by a meal-replacement nutrition shake (like Eat-Smart®). Q A As you can see. Simply turn to page 118 near the back and look for the subscription offer. Do you eat them? To be honest. I try to avoid all types of nutrition bars altogether. relying on them alone will not help you reach your goal to build a leaner. straightforward information on what works. or those who work late into or through the night. a great-tasting complete nutrition shake. who is on the local Denver Police Department. Basically. armed forces. I already mentioned I use Eat-Smart. I currently use a brand by GNC called Mega-Men®. by visiting www. And now. The way I see it. I find that for most people. many bars really aren’t much different from traditional candy bars—filled with unnecessarily high amounts of calories. and it even contains real success stories from people who have followed our programs. I cannot overstate the importance of quality foods and the role they play in your physical and mental strength and ability to lose bodyfat. prepare. I realize how frustrating it can be to choose supplements. and just as important.” But remember. Q A I find that learning about supplements is the most confusing part about building a better body—I don’t know who to trust—do you? What do you think of protein or energy bars. Energize works especially well either in the morning to really perk you up or during the middle of the day to help you avoid the fatal midday “crash” after lunch. However.” calling it their “wake-up” pill. hiking or snowboarding (and there’s no blender in sight). (This is helpful when you train. I’m not going to shun the use of bars altogether because sometimes we simply don’t have the time to shop for. evenly throughout the day. I sometimes use a powerful. (There is also a formula for women called Women's Ultra Mega). I also use 3. please email me and tell me what you think. I’ll also send you a special report I co-wrote with science editor James O’Byrne called “7 Secrets You Must Know Before Buying Supplements. Still. bars are still better than not eating at all. natural “energy” pill called Energize first thing in the morning when I need an extra boost of energy for my workouts or need that “little something” to keep me going strong and feeling mentally clear throughout the day. he and several of his colleagues are now “hooked. choosing the best protein bar is like trying to find the healthiest pizza…in my opinion. And no “crash” afterwards! Who could benefit from Energize? Anyone who consistently exerts themselves physically. and eat whole-food meals. based on the scientific study recently published 46 47 . and which do you recommend? in NUTRITION journal in February. and supplements. is a multivitamin/mineral formula. gelatin. businessmen and women. I believe it’s ideal for parents. no matter which supplements you use.RealSOLUTIONSMag. I was totally confused by all of the claims made by manufacturers and hundreds of choices of products on the store shelves. bars are ultra-convenient.com and clicking on the button. In addition to these two supplements. people who undergo constant emotional stress. and some do taste outrageously delicious. a vitamin is like an “insurance policy” for your health. when faced with the opportunity to rate the choices of food to nourish my body. sugar alcohols. I absolutely love using it before I weight train. and to help you get the facts (before you buy any supplements). But the truth is. healthier. I am offering a fantastic deal for readers of this book.XL. if you’d like. Of course. at 6:00 in the morning. I like Lean System 7 because it’s clinically proven to do what it says it will and. It’s an amazing offer. comfortable boost of energy. No shaking hands and nervous tremors. It’s for these reasons. It’s called Real SOLUTIONS. in each issue. As you know. and only then. I use a clinically proven. ready-to-drink shakes and then. what doesn’t work. since I introduced Energize to my friend Angelo. if you would like to receive the printed version of Real SOLUTIONS magazine and have it delivered right to your doorstep. In fact. and that was the main reason I started my online newsletter over four years ago. you will find the most accurate. You can learn more about each of the supplements I use and see how you can easily integrate them together into a custom solution in the section entitled “Building Your Customized Plan. I realize that when we're busy. since they need to be alert all of the time. for a safe. In addition to my daily Eat-Smart shakes. I feel this report could be the most important thing you ever read. bars should be pretty darn close to the last option you choose to eat when it comes to feeding your body to promote fat loss. I find it clears my mind and cranks up my workout intensity. which I’ve been taking since I was a kid. Let me know about your experience. which I feel are important for helping me reach my goals. Q A Answers to Your Questions… Questions About Supplements Are there any other supplements you use in your nutrition plan. like some people do. informative articles on training. In other words. and lose bodyfat. throughout the duration of this Plan—you will not succeed. or I’m stuck on a long airplane flight (and I’d rather not eat the contents of the tiny bag labeled “party mix. or virtually any individual who has the desire to think more clearly and feel alive—to get more out of their day! And since Energize doesn’t “over-stimulate” you. I’d eat a bar only when I’m on a mountain top. fructose. when I am trying to lose bodyfat. You see. Instead. there’s really no such thing! If you inspect the label closely enough. faster.” As an added bonus. Or. and my goal is to help you spend your hard-earned money only on what will work for you! You can subscribe to my monthly online newsletter right now. Quite honestly. and it provides lots of questions and answers from leading experts. Just like a carpenter uses his tools (hammer.”) When I first started using supplements. For me. whenever I am attempting to get leaner. but I consider this more of a “super food” than a supplement. That means… there are no jitters. I continue to choose to consume whole-food first. I used to feel the way you do. and medical personnel. A small price to pay for the inspiration and information you will receive in e a c h issue! First. a protein/energy bar. there are lots of gimmicks out there. military. I don’t try to overcomplicate the use of supplements. For that reason. and loaded with unhealthy fats. especially if you currently use or are considering using supplements. I wouldn’t go a day without taking a multivitamin.) to build a house.S UP PL E ME N T I N G F O R S UC CE S S F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT SU PP L E ME N T S was designed to sustain the energy release. I am proud to say we have branched out into a full-color printed magazine as well.” It’s a seven-part series of emails that contains the unfortunate “dirty little secrets” supplement manufacturers use to literally “steal” your money. I’m certain you’re going to enjoy the way they make you feel (and look). the formula is safe to use on a daily basis. I use supplements as “tools” to help me build my best body. like I do. more energetic body… if you don’t apply the right principles of nutrition and exercise. so they can be hard to resist. let me get something straight: if you do not pay careful attention to your nutrition plan—the foods you put into your body—each and every day. would ya? You can reach me at Stephen@iSatoriTech.) Once you try any of my favorite supplements. etc. which says “Free eNewsletter. on the right side of the page. In addition to these supplements. up-to-date. sugars. targeted fat-loss supplement called Lean System 7®. like The Lean System Success Plan. which includes two free gifts and costs only $16. That being said. nails.com. I have to admit. nutrition. individuals who lack sleep (less than eight hours per night). which I feel is the most advanced creatine delivery system on the market—I take two servings on days I weight train and one serving on non-weight-training days to help my muscles recover faster after workouts and to help them rebuild stronger. and other ingredients even most chemists can’t pronounce.

there is so much confusion about exercise. the foundation of any successful weight-loss plan or transformation program is regular exercise. What I hope to help you discover in this section is that it’s really not at all that complicated.—— PA R T 3 —— Building Your Customized Plan How to Custom Design a Total Solution to Help You Achieve Your Absolute Best Body Ever Although there is no such thing as a perfect way to build your absolute best body. balanced nutrition. The fundamental routines outlined on the pages that follow offer an excellent place to start (not to mention a great source of motivation that “it can be done”). which have worked for me and thousands of others already. which is a slow. frustrating. and oftentimes expensive learning process. and supplementation out there. healthy. So rather than relying on trial and error. please consider applying these proven strategies. nutrition. I can say. it’s difficult to sort out how to put them all together. Unfortunately. . and scientific supplem e n t a t i o n. with absolute certainty.

from Morrison. of Abbotsford. bodyweight that you desire to weigh) per day. of Lawrenceville. and gained five lbs of high-powered muscle—in only eight weeks! Before After Before After Shari Friedman.C. age 37. Before After Nutrition Strategy • Not to exceed your “Maximum Daily Calorie Requirement” (using the BMR formula on page 5). dropped her bodyfat in half. divided into five or six balanced meals or snacks. lost 24 lbs of post-baby fat. Try and keep your fat intake to about 30 grams per day. slashed his bodyfat in half. of Centreville.. you should consume approximately 1. Nutrition Strategy Marina Popelka. preferably divided into five or six meals that contain between 300 to 360 calories each. 30 to 40 minutes three times per week. three times per week. and your BMR is 1. bent-over rows. (For example. (For example. and try to keep your fat intake to about 40 grams per day. consume approximately ten calories per pound of bodyweight (that you want to weigh). lost 23 lbs of bodyfat.200 calories a day. lost 19 lbs of bodyfat. you should try to consume approximately 180 grams of protein and carbohydrates per day. you should consume approximately 1. Colorado.. mostly from her tummy. • Conduct intense weight-training exercises. lunges. consume this approximate number of calories per day. and your goal is to weigh 120 lbs. and has more energy than ever! 50 51 . B. and now. first thing in the morning (on an empty stomach). per day. is in the best shape of his life! Before After Before After Supplement Strategy • Drink two to three Eat-Smart® Nutrition Shakes each day. divided into five or six balanced meals or snacks. preferably divided into five or six meals that contain between 200 and 240 calories each. increased her self-confidence.800. age 40. along with using two to three servings of Lean System 7® and one serving of 3-XL™. Before After GOAL: Lose Bodyfat and Gain Muscle Definition Exercise Strategy • Perform 30 minutes of aerobic exercise three times per week. age 37. squats. shoulder press. barbell curls. called “The Lean System Success Solution.) • Drink at least eight to 10 tall glasses of water per day. of Northville. first thing in the morning (on an empty stomach).) • Consume approximately 40% of your calories from protein and carbohydrates and no more than 20% of your calories from fats per day. age 33. called “The Lean System Transformation Solution. whenever you feel you need it.) • Consume approximately one gram of protein and no more than one gram of carbohydrates per pound of bodyweight (again. bent-over rows. curls. age 30. and now is an inspiration to her friends and family! Barry Ratzlaff. if you weigh 200 lbs. • A one-month supply of this supplement combination.800. etc.800 calories a day. at 40 years old. 40 to 50 minutes three times per week. (For example. and sculpted beautiful muscle tone! • Not to exceed your “Maximum Daily Caloric Requirement” (using the BMR formula on page 5). if your BMR is 1. (For example. using basic exercises such as the bench press. shoulder press. Georgia. etc. if you weigh 140 lbs. you should try to consume approximately 120 grams of protein per day and no more than 120 grams of carbohydrates per day. triceps extensions.” includes: • Four 15-serving containers of Eat-Smart® • Two 90-capsule bottles of Lean System 7® • One 30-serving container of 3-XL™ David Silbaugh. lost 70 lbs of fat. Virginia. from Lakewood. Colorado. developed a great-looking set of sixpack abs.B UI L DI NG Y O UR C US T O MI ZE D P LA N B UI L DI NG Y O UR C US T O MI ZE D P LA N GOAL: Lose Bodyfat and Increase Energy Exercise Strategy • Perform 30 minutes of aerobic exercise. triceps extensions. dropped 10 pant sizes. and now has more energy than ever before! Supplement Strategy • Drink two to three Eat-Smart® Nutrition Shakes each day. Michigan.” includes: • Three 30-serving containers of Eat-Smart® • Two 90-capsule bottles of Lean System 7® • One 84-tablet bottle of Energize Julia Lacy-Adelé. using basic exercises such as the dumbbell press. mostly from his belly. M a rty Reddy. along with using two to three servings of Lean System 7® and one serving of Energize. if you weigh 140 lbs and your goal is to weigh 120 lbs. • A one-month supply of this supplement combination..) • Drink at least eight to 10 tall glasses of water per day. • Conduct intense weight-training exercises. firmed and flattened her stomach.

Regardless. there is no scientific basis for why a woman should train with weights and exercise any differently than a man does. Then. you would look (and measure) so much leaner and firmer than when you started. their bodyweight drops fairly significantly. you must concentrate on losing bodyfat and gaining or preserving muscle… and along the way.. healthier body. If you follow everything I have spelled out for you to the letter. I’m not sure. You bet I can help.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BUI L DI N G Y O UR PL A N Q A Answers to Your Questions… About Building Your Plan Following your Plan. stronger. thighs.” That is. still to this day. Obviously. depending on their body shape). without sacrificing muscle. unfortunately. but I can tell you that. The best. the higher the goals you have set for yourself. to hear of people losing up to six pounds during their first week on the Plan. because you followed the Plan to a “T. your actual body composition (lean mass verses bodyfat) has dramatically changed… and that transference is what changes your entire physical appearance. You see. While you would appear smaller in size. Because women naturally lack the ability to produce as much of the anabolic hormone testosterone as men and therefore cannot build muscle mass like men do. make no mistake. I am not sure where this information originated. Now think about this: if you were to replace just ten pounds of fat with a few solid pounds of muscle. exercising intensely. and track. Here’s why… Another myth is that women will become bulky and easily obtain as much muscle as men if they work out with weights. you’d run the risk of losing mostly a great deal of water weight. Clothes that might not have normally fit in the past started to become a little easier to put on. You’ve traded in ugly. if you are using Lean System 7® and take it as directed (and maybe add in the Eat-Smart® meal-replacement nutrition shake to substitute for a couple of meals each day). should only weight train using higher repetition ranges (something in the range of 20 to 25 repetitions is what I commonly read) and should perform much more cardiovascular/aerobic exercise. completely overlook the fundamental difference between weight loss and fat loss. or striving to build a better body. For this reason. that’s a pretty amazing difference in the amount of space taken up. You might find that your local gym or fitness center has these calipers on hand. remember when I presented this fact: one pound of muscle takes up five times less space on the body than a pound of fat. then you must focus on. the results you will witness after your first or second week may not be earthshattering. eating properly. they sometimes lose 10 or 12 lbs in the first week. My wife seems to think it’s by using the bathroom scale. you’ve got to promise me you’ll congratulate your wife for taking a step in the right direction (with you!) to build a strong. and you have set reasonable goals. By setting realistic goals. Getting adequate rest. You can see where the term “yoyo dieting” comes from. Nevertheless. hips. What’s essential to understand here (hint: this is the part you can explain to your wife) is that while you might weigh the same on a scale (your overall bodyweight). however. and some fat. we can’t agree on something: the right way to track our progress.g. This would only happen. the reality is they’re losing a great deal of water weight (considering the body is comprised of 75% water anyway). You start by pinching yourself on specific locations on the body using this device. Unfortunately. you should start to see results in as little as one to two weeks. and taking the recommended supplements. good-for-nothing bodyfat each week. Can you tell me the best method to use for tracking our progress while we’re trying to get in shape? And should we be losing weight at all costs? Should men and women follow your Plan the same way? Most definitely. and your results will vary depending on a number of factors. That’s the essence of my plan. after about three to four weeks. as soon as they stop severely restricting calories or refrain from using a “dieting drink. it has become quite an inaccurate belief that women. from the first week and beyond. And using the recommended supplements. fat is much bulkier than muscle. it’s safe to say you will be very pleased with the bodyfat losses you will notice within the first couple of weeks. Exercising regularly. Q A Together. Surprisingly. you should be able to experience a loss of at least one to two pounds of unhealthy. In fact. most cost effective and convenient way I’ve found (and used myself with great success) is to use an accessory called “skin-fold” calipers. This is a safe amount of weight to lose. and well…it’s fat. To my knowledge. And. of course. If your goal is to build a leaner. as literally millions of men and women every year torture their bodies with this vicious cycle several times throughout the year. Drinking plenty of water. your fat loss. and the best case scenario is that they go from looking like a large pear to a smaller pear (or maybe a large apple to a smaller apple. who not only lost 19 lbs of bodyfat but also gained three pounds of lean. for some reason. women like Marina Popelka. and I can’t convince her otherwise. But with a disciplined effort. what’s really happened is a process known as “body mass composition transferal. It’s really pretty cool. There are several ways to measure body composition.” they instantly gain back the original weight that was lost and usually some bonus weight on top of that (because their bodies are so far out of whack now!). sexy muscle (in only eight weeks)… Martiza Franco. And people around you may start to pay you some unexpected compliments. overtime. what I’ve seen for many years is that literally millions of people who are dieting. we need to measure our overall body composition—the amount of lean mass versus bodyfat—to be certain we’re losing bodyfat. Although this amount of weight loss is not unusual. It is not uncommon. who is also a fitness model. bone mass. as well as a trainer to several “A-list” celebrities If you were to focus only on weight loss. This is simply not true! It’s physiologically impossible. Make no mistake about it. it’s temporary. unhealthy bodyfat for muscle. One thing to consider is that everyone is different in the amount of weight they might lose. In any case. and fat clings to all the wrong places (e. but first. nutrient-dense calories. You can always ask one of their personal trainers. Many people have noted that all of a sudden. belly. you’re changing not just your size but your shape too. Now. you can compute the amount of bodyfat you have compared to your lean body mass (muscle). Now. you will achieve your goals! Q A (both featured in our Exercise photos)… have all enjoyed incredible changes in their bodies by following similar principles to those outlined in my Plan. people who follow these types of haphazard approaches to losing weight almost always rely on watching the numbers on the bathroom scale go 52 53 . measure your body-composition changes. these two objectives are not the same. my wife and I have committed to following your exercise and nutrition plan. not weight loss. and lower back). with a simple calculation (we’re talking basic math here). how long will it take to start seeing “results”? Of course. healthy body. precious muscle tissue. it is proliferated in several leading women’s health and fitness magazines—and it’s completely false. You see. both in losing bodyfat and bodyweight. since we can’t tell if we’re losing fat with just a bathroom scale. I don’t see any reason a woman should follow my Plan any differently than a man. who is a professional fitness model… and Michael Ryan.” That means… Eating smart. That’s why when people follow the latest fad diet or use some sort of dieting gimmick (like this Hollywood diet drink stuff I’ve seen lately). I call this “illusional weight loss”. down each morning—regardless of where the weight is coming from. That might be because they have never followed such an intense Program or eaten such quality. the longer it might take.

to me. He loves it. it’s probably safe to say that by the end of the eight weeks. from Northville. who don’t really care about whether or not you reach your goals. and play—and get in my favorite TV shows. Dale Earnhardt. we’re all confined to an equal amount of time—the same 24 hours. It might be to lose even Q A 55 If I have more questions. You can see Marty’s incredible “before and after” pictures on page 51 of this book. What you might not know is. Once there. because it changed mine. (In fact. greater than six hours—which will interfere with or stop altogether if we shorten our resting hours. that’s nothing but an excuse. and even kids (who pose plenty of unanticipated obstacles—I know. these individuals don’t just find the time to continually make exercise an integral part of their daily routine: they create time to do it. So if your health is important to you. living a healthier lifestyle. found in this Plan. Though not the required therapeutic dose of eight hours. or by visiting their website at www. you will literally be a “new” person. and then set your new goals and follow the eight-week Lean System Success Plan again. bodyfat. I find this is the optimal amount needed for my body to recover from the strenuous. in reality. each month. One final note: I would suggest taking your measurements about every two weeks for the first couple of months. I’ve witnessed people who have lost up to 24 lbs of good-for-nothing bodyfat and dropped up to six inches off their waists. found that our b o d i e s ’ biological recovery processes—muscle repair and immune functioning—occur during nighttime sleep. One example that comes to mind is Marty Reddy. healthy. which you can purchase for under $20 by calling them direct at 1-800-866-2727. Michigan. positively have to overcome this roadblock. etc. taking pictures is not a bad idea either (preferably when they reveal most of your body). well in advance. So. it is during the time when you’re not training that your muscles are actually repairing themselves to become stronger and firmer. wh a t should I do nex t ? Once you’ve completed this 8-Week Plan. In fact. you can more accurately gauge whether you are getting closer to your goals and staying on target to reach them in your specified amount of time. Unlike many health and fitness companies today. exciting. for the first time ever. so you don’t have bad breath and your teeth don’t fall out. Let me explain. With that in mind. Believe it or not. Q A I can’t ever seem to find enough time to work out. presented at the North American Association for the Study of Obesity. my friend. Bush. he now knows that he’ll be healthy. Like night and day. I am. what I recommend is that. And more important. I’m smart enough to know (and feel) that my body has not fully recovered from the previous day. Also. eat better.com and order them online. I still do this and find it’s one of the best ways to chart my progress because pictures never lie. in eight weeks. I don’t want to be spending hour upon hour exercising just to get in better shape. He followed the same principles. Arnold Schwarzenegger. And before you do anything. Can you help me find more time? You say you don’t have enough time in the day to “fit” in an exercise program…? Well. Maybe someone. I occasionally update information Sleep is vitally important: especially if you’re trying to lose bodyfat. If you’d like to read his truly inspiring story too. increase muscle. you can buy a set of skin-fold calipers (so you can measure yourself in the convenience of your own home). Maybe you don’t feel building a strong.” I encourage you to read his story. I do care. In fact. The one option I highly suggest is that you take a couple of weeks “off” of following a structured plan. while this obstacle—your lack of time— may appear to be holding you back and keeping you from building a better body. I have two). perhaps you want to focus on losing enough bodyfat to reveal a well-defined set of abs (a “six-pack”). then you absolutely. Montel Williams. I use a brand called Accu-Measure. active in our lively discussion forum on the Real SOLU T I O N S Message Board. always ask yourself. you can start right now by writing this time down in The Lean System Eating & Exercise Journal section. friends.accufitness. you can visit Marty (and on other men and women as well) www. to be successful (at building their careers and a better body). and have enough energy. just click on the upper tab that says “eNewsletter” and then follow the link which says “Success Stories. you find time to work out. It’s really up to you. They’ve got plenty of daily obligations too: commitments to work. to enjoy his family for many more years than he would have had he continued living so unhealthily. hectic days of work and exercise. just like you. family. nothing! To be successful. (Heck. they don’t react to each day. week. work. and many. This way. I know. when you follow my Plan. and body-part measurements.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BUI L DI N G Y O UR PL A N Or. and gain more energy! I usually get anywhere from six to seven hours . you could even do something as simple as wake up 45 minutes earlier than you normally do and do your workout then). Any less. An appointment for a workout (just as they would for anything else important—like a doctor’s appointment). look and feel better… to build the absolute best bodies their genetics will allow. But the point is— they plan ahead. It takes too much time.RealSolutionsMag. In fact. many others) have days just as hectic as ours (if not more so). plan. Remember. and ensure your workouts are a part of your daily lifestyle. and besides that. You will have learned a new mindset possible for losing bodyfat (and keeping it off!) and will probably be striving to learn more about fitness. Your problem is elsewhere. more energetic body is important enough at this time in your life? Q A After I’ve completed your 8-Week Plan. More inches from your waistline or other “problem areas. Make no mistake about it. They make it a point to schedule time for themselves. You don’t think each one of these individuals I listed above doesn’t plan their day. So how do you “create” time? Simple! You can instantly create time if you begin to plan. it is not. you need to get the proper amount of sleep each night. these processes occur only during our initial 45 to 60 minutes and into our deepest hours of sleep. And now. But more importantly.” Or. His wife loves it. does it for them. “What else could I be doing that would be more productive and take me closer to my goals?” of sleep per night and may even try to catch a few “extra” hours of sleep on the weekends from time to time. and the bodyfat to drop off. I’ve built my business around helping thousands of people. it is possible!) But if it is important. each week. And yet at the end of the day. for six months and lost a remarkable 70 lbs of bodyfat. What could be more critical than fulfilling an obligation to yourself? The way I see it. you decide what n ew goals you would like to pursue. and I find I become irritable and grouchy. like this one. and plan some more. if you want your muscles to develop. Many people follow this Plan over and over again until they are satisfied with their results and new way of life.com. more bodyfat. individuals who achieve extraordinary levels of success in their lives (like President Q A 54 Is sleep re a l ly that important when losing body f a t ? How many hours a night do you sleep? In fact. from time to time. And I would be honored and privileged to do the same for you! There are a couple of ways you can reach me: first. you will be measuring your progress every two weeks—using “checkpoints” such as your bodyweight. It will change your life. and want to take on new. you must schedule an appointment with yourself by preparing yourself in advance for what you want to accomplish each day. and I don’t have it to give. he can see his abdominal muscles. more exciting challenges. then at least every four weeks thereafter. Jr. A recent study. is there any way I can contact you? You bet. like a professional assistant.. It’s like brushing your teeth: you know you need to. it’s highly likely you’ll have established some great new habits and lost an impressive amount of bodyfat. or even their month out. Believe me. after your eight weeks are completed. do you? Of course not! They all do.

as well as continually burning bodyfat. introduce new techniques and tools. and although I might not be able to email you back immediately. post answers to people’s questions. you can write to me. or tried to contact the president or CEO. if you left a message. That’s not true with me. faster. And. And. balanced way to eat for greater fat loss and increased energy. Yep. If you emailed most of the supplement companies I know of.RealSOLUTIONSMag. 6 Ave. you’ve even discovered new. I will absolutely. p o s i t i ve l y reply to your question or comment in a timely manner. scientifically researched supplements to help aid in your efforts to build a better body. this is where the “rubber meets the road.” Another way you can reach me is to email me or write me. Golden. you wouldn’t make it past their first layer of insulation— likely an operator or secretary at best. simply visit www. at greater depth. you’d probably never see anything in return. CO USA 80401. it’s safe to say you now have a better understanding of your body and appreciate the importance of your metabolism for burning calories and losing bodyfat. ATTN: Stephen Adele.. Ste. You can email me anytime at Stephen@iSatoriTech. To find me there. Just send your comments to iSatori.com and click on the section in the middle of the screen which says “Hot Forum Topics. the healthier. But we’re far from being done… Now it’s time to put everything together. 15000 W.com. We have also uncovered several destructive myths surrounding nutrition and explored. Putting Your Plan Into Action Up to this point. and we have Fitness Experts. Simply put. I promise. as well as others who have followed my Plan. besides a typical “form” letter.F R E Q U E N T LY AS K E D Q UE S T I ON S A BO UT BU IL DI N G Y O UR PL A N about my Plan. #202.” 56 . (Try me!) Alternatively. We’ve uncovered why muscle is so important to resculpting our physiques.

A. The spark in a car engine cylinder. stands for Specific. (You can probably find it in your favorite fitness.. So by now. ( M ) e a s u ra b l e —how do you measure “better shape” or a “slimmer ■ waist?” You can’t ! Therefore. to b e in control of your life and your level of fitness. my friend.M. Here's how it works: (S)pecific—you must be specific about what you want to achieve.. Measurable.A. it’s inevitable that success always seems to start with motivation. and actions—or what I'll refer to as habits—about those who successfully “transform“ their physiques. fashion. See. In other words. And like I said. or tabloid magazine. (We all have ten fingers. But I've also become aware of the fact that without motivation. and we all have to sleep.. like a magnet. though. I've studied its uses and drawbacks in both ordinary ■ and extraordinarily successful people for years.M. though: motivation almost never lasts.R. there is one last strategy I need to share with you. Those who are unsuccessful have the exa c t same biological makeup as those who are successful.T. whereas inspiration can serve as a long-term guide to your ultimate goal. It may very well be the most important part of my Plan you read. about what it’s going to take to make you feel happy about your progress. The ■ reason is. my belief is that a l l s u ccesses and failures in life are based on habits. This constant source of inspiration is a reminder of w h o you want to become and where you are going. I also take notice of what specific traits. ten toes. to rule out what doesn't work and focus on what does work. This process allows you to physically see the body you want—pointing your subconscious toward the realization of ■ your future body. To have what I call the “success mindset. Motivation is. like the match to a fire. So please pay careful attention to what I am about to share with you. In doing this exercise. As you write it out. technique. It’s easy to do. I’ve noticed a specific set of traits. you are pretty darn guaranteed not to reach it. So now. But make no mistake about it. from day one. So that’s what we are going to do—write down the goal you are absolutely. It is called the S. characteristics. ahh.” ■ 58 59 . Simply find a picture of someone's physique you would most like to emulate. but you need something more than that—a statement so compelling it literally pulls you. and unsuccessful people follow unsuccessful habits. And most important. successful people follow successful habits. ■ ■ The Success Mindset Over my years of working with people to improve their physical appearances. compel you to achieve it. before we start. Whether physical or mental.” It’s pretty much the hidden secret. what I’d like to share with you are the steps necessary to think like a winner.. For some reason. If there's one thing I’ve learned for sure.T..R. I'd like to think I know a great deal about human mental performance. B Seeing Your Future Physique The easiest way to do this is to find someone who has turned his or her body and life from ordinary to extraordinary and use this as your source of fuel to inspire you. if you ask me. using the S. “…my belief is that all successes and failures in life are based on habits. you need a source of motivation in your life—something to get you out of bed in the morning and carry you through the day. Realistic.) (R)ealistic—make certain your goal is realistic. characteristics. and about how long it will take you to obtain. Knowing you want to “lose weight or bodyfat” or “trim your waist” is a great start. We just need to understand how to use both more thoughtfully.” As I’ve continued to try to better myself as a person. ” ■ Setting a S. To accomplish this.) The only difference is. I’ve learned that when we write down our goals. p o s i t i ve l y committed to achieving. You might even jot down exactly which body parts you like and w hy you want to achieve this inspiring physical appearance. you are going to need to be specific about what you want to achieve.R. or a size six). A date forces us to give it priority and set positive pressure on us to achieve it. “A goal…a statement so compelling it literally pulls you. and actions (habits) those who don't reach their ideal physiques and are not successful in “transforming” their bodies exhibit. if you don’t set a specific goal for what you want. what we are really doing is convincing ourselves we can achieve them. will help pave your way to success. test it against the surefire approach to effective goal setting. given your expectations and timeframe.A. It's really as simple as that. when I first learned it— over 15 years ago. (A)ction-oriented—you must be able to create an action list of things you ■ must do to achieve success. and hang it someplace where you're likely to see it over and over again throughout the day. eat. that it stretches you but is something you can achieve. which. like a magnet. you must ensure your progress can be measured by scaling your goal to a specific number (e. I've always striven to ■ learn more and more about the mental aspects of motivation. technique will ensure you've set an effective and straightforward goal and. I've been able to recognize “what works” and “what doesn't.R.) Cut it out.R. using S. S. pep talk. this information is what separates those who are truly successful and reach their goals from those who continue to struggle in life and do not reach their goals. I've used my mistakes. 10% bodyfat. in some ways.g. Because of these experiences.M. a 33-inch waist. To act like a successful person. and Time-Sensitive. (This is similar to a to-do list. So. To start. creating your goal in the present tense…that means using “I am (in the process of…)” to start your goal statement.. if followed closely.T. I know.T. One way I’ve found which works particularly well to keep me inspired is to start off by attempting to “see” what I want to become. While it may seem startling. too many people dismiss the mental aspects of achievement as nothing but a bunch of rah-rah.M. I’d like you to go ahead and write down yo u r goal on the next page)—the fitness goal you are completely committed to achieving. just as important. along with those of countless others. Goal Your next step is to establish a goal you feel is worthy of achieving and immediately write it down. A c t i o n Oriented.” ■ For better or worse.P UT T I N G Y O UR PL A N IN T O A CT I ON P UT T I N G Y O UR PL AN IN T O AC T I ON But first. one brain.M.A.T. two hands and two feet.A. With that in mind. It’s for these reasons we are going to use a goalsetting technique I learned when I was studying psychology at the University of Colorado. (T)ime-conscience—this is where we harness the power of a deadline. in the direction of its achievement. until you reach your goals. because it was for ■ me.. It’s called the “Success Mindset. as you can plainly see. you need to discover your source for inspiration. in turn. only it pertains directly to the achievement of your goal. in the direction of its achievement. motivation is as important as inspiration. you get the point. Nothing becomes important to us unless we set a deadline on it. there would be no action or the slightest movement in the direction toward any particular set of goals.

d o n ’t yo u ? Now. which in effect builds our confidence. take a moment to think about all of the things. how will that make me feel about myself— how will this accomplishment impact my life tomorrow. whether positive or negative. (Head-turning results you can be darn proud of. As for me. to gain your confidence. and serve as a continual motivation toward your goal. manageable steps ahead and celebrate each accomplishment along the way. That's why.” The truth is. with absolute certainty. And the easiest way I know to help boost your confidence and keep you on track is to measure your progress. Consider how you will feel and act when you reach them. 60 days from now. we don't want to take action until our confidence levels are raised sufficiently. and another. Research shows that we can’t really grow or move forward until we feel uncomfortable with our current state. before you start on your journey. In fact. ’” ■ ■ ■ Now. and make the effort to complete your transformation and build your absolute best body. if I do make a change in my life now. after you’ve set your sights on what you want to achieve. more importantly. it’s quite likely you have become aware that something in your life just isn’t working. and in no way am I proclaiming my way is the only way. For example. each day you will ultimately have to decide whether to live another day where external f o rces are in control of you or you are in control of your life. What I call “checkpoints. I prefer to be in control of my body and my life. Like I said before. we can't gain confidence until we begin to take action.) I promise. with this in mind. nor do you notice all that you have not yet accomplished to date. which includes losing bodyfat or improving your health. more powerfully. Or perhaps you would like to increase your energy and improve your vitality. thinking about these feelings helps you truly know the deepest reasons you want to achieve them in the first place and provides the enduring drive and motivation necessary to persist and follow through. at any time. there are plenty of ways to lose bodyfat. through the duration of this Plan. after you’ve answered these questions. Every other week. you’ll track your progress using these worksheets. Ask yourself: What will I gain as a result of accomplishing my goal…? _____________________________________________ _____________________________________________ _________________________ ■ _________________________ _________________________ What will this cost me if I do not change my current state right now? _________________________ _________________________ _________________________ _________________________ _________________________ Your answers to these questions will ultimately help you gain an understanding of what you are committed to and. you don't have to focus on the entire goal at any given time. or your reflection in the mirror is less than pleasing. and we feel certain about our new undertaking. Go ahead and think about these for a moment. if you wanted to lose 16 lbs of bodyfat within eight weeks. lack a sense of accomplishment and. This way. you can always figure out how to achieve it. positively begin to feel more confident. See the dilemma here? This is what typically keeps most people from ever attempting to change their physical appearance. Think about what you would miss out on if you did not achieve them. and it works wonders to move us toward our goals. ■ ■ As you can clearly see. You will stretch your “comfort zone” and do something more than you originally thought you were capable of doing. This gives you a tremendous sense of control. bodypart measurements. positively achieve the body you deserve. They are really easy to fill out and extremely valuable to gauging your progress. forward motion. Perhaps you’ve found yourself dissatisfied with the way you look or the way you feel. why you are committed to it! Progress Is Made Where Progress Is Measured Now. there is one last thing for you to consider. it is a healthy stress. which I feel is the final step in preparing your mindset for success. and a year from now? _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ 60 61 . you’ll find that I’ve already set up your “checkpoints” within the Daily Eating and Exercise Journals Section. will take you either closer to or further away from your desired goals— depending on your mindset. This is called “positive pressure. that you are not satisfied with or that you would like to improve. despite the ups and downs. you can always figure out how to achieve it. But I know from my own experience.” Something on an everyother-week basis works great. the internal stress created to overcome it is stimulating—serving as a driving force to propel us forward. there’s something I need to tell you. And please. by the time you are nearing the end of your first month of my Plan. you will never. Whether it’s bodyfat. Perhaps you would like to reduce the bodyfat around your waist or hips…maybe even trim your thighs or increase the size of your biceps. I believe that confidence is the foundation of all successes in life. you will absolutely. or simply taking a photograph of yourself to track your progress. you can focus on the smaller. related to your body and your health. bodyweight. But ultimately. But once we clearly “see” that we don’t like where we are. increasing your confidence. So. And if you follow them to the letter. each day you live. So whether you choose to waiver from your Plan or use an excuse (like so many people do) to keep you from reaching your goals. I promise. Instead. increase your confidence. which carries over into my health. See. So. That is. you must break your goal down into measurable increments. is these techniques and tools are simply what have worked for me—year after year—and continue to work for countless others. This way. Think about what you will gain by achieving these improvements in your body and health. I have included my “checkpoint” example on the following page. Yet. we will be tracking your successful progress along the way—every two weeks to be exact. R e m e m b e r. if you are ready…it’s time for us to get started and put your plan into action! “…if you have enough strong reasons w h y you should do something. And builds your confidence. as well as strengthen and develop muscle definition. You will be utterly determined to advance one more step.P UT T I N G Y O UR PL A N IN T O A CT I ON P UT T I N G Y O UR PL AN IN T O AC T I ON My Goal: ____________________________________ _____________________________________________ _____________________________________________ _____________________________________________ Revealing Your Reasons Something interesting I've come to learn is that if you’re going to gain the full benefits of goal setting. energy levels. and so on. What has it cost me so far to not take action on my aspirations concerning my physical condition. each step of the way. though. our level of confidence is increased only when we do something tangible that can be measured for progress. that something doesn’t feel right—and that you are truly capable of so much more. you will be building your confidence with each and every step you take. I’d like you to ask yourself some very important questions. So make no mistake. do yourself (and me) a favor—take a minute to allow each one to really resonate before you write them out. then you could realistically set your “checkpoint” increments for a fourpound reduction in bodyfat every other week. (Far too many self-proclaimed “experts” do this already!) What I can honestly say. each step. Maybe you’ve lost your energy. you will absolutely. and achievement. and self-confidence? _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ And more importantly. The bottom line is: if you have enough strong reasons why you should do something. while goals are vitally important. Becoming aware of these feelings is the first step that change is desirable and possibly needed.

Following the calendar. I’ve provided you with seven days of blank Eating and Exercise Journals. I’ve created a fully detailed “Calendar Schedule” (on the next page) that tells you exactly what days and which body parts to work out and when to rest.The Lean System Success Tr a c k e r ™ FINAL CHECKPOINT Name: _____________________________________ Stephen Adele Today’s Date: ______________ June 5 Daily Eating & Exercise Journals To make this Success Plan as simple as possible for you to follow. and 7% _________ ____________________________a ________________________________________bodyfat. 32 Waist: ____________ — Hips:_____________ 27 1 2 / 28 Right thigh: ____________ Left thigh: ____________ 1 9 1 9 17 1 2 / 47 Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ 215 lbs 2 9 Bodyweight/BMI: __________ / ________ 7% Bodyfat %: ___________ Total progress made (subtract your final measurements from your beginning measurements)!:___________ Started _____ _ 36-in waist. (Keep in mind that each following week is a repeat of this first full week. and ______ bodyfat.) Or. This way. Tape your “after” photo here. every day. ____________ I’m _____ to ___ my ne __ ____ ______ __________going _____set_________w__goals__now!!__________________________________________ . I'd suggest you photocopy these pages for your entire eight weeks. you can visit TheLeanSystem. All you do is check off your daily scheduled workout after you exercise. Photo #2 (optional) This should be a full rear view. (Double-sided tape works best!) Tape your “after” photo here. and you’ll stay more motivated to exercise. ____________from__a ___________________________________14% _____________________________ I got down to _ 32-in waist. so you can plan and record your daily meals and workouts. 30 BMI.com and download the full eight-week journal for free! Please include your "current" pictures here: Photo #1 This should be a full frontal view. It’s really that simple! I suggest you make a copy and hang the calendar up on your refrigerator or someplace you’re more likely to see it. you won’t forget when to workout. (Double-sided tape works best!) Please write your “current” body-part measurements here: (You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness). 29 BMI.

Triceps Workout: Abs & Cardio Workout: Back. Calves Workout #47 Final Checkpoint: BMI/Body Measurements Workout #19 Workout #20 Workout #21 Workout #22 Workout #43 Workout #44 Workout #45 Workout #46 Photocopy or download the Calendar and more Daily Worksheets at www.TheLeanSystem. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. Triceps Workout: Abs & Cardio Workout: Back. Triceps Workout: Abs & Cardio Workout: Back. Hamstrings. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. Biceps.TheLeanSystem.com to continue The Lean System Success Plan.. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. Hamstrings. Hamstrings. Hamstrings. Hamstrings. Biceps. Calves Workout #5 Workout: Abs & Cardio Checkpoint 3: BMI/Body Measurements “Reward Day” Workout: Chest. Biceps. Triceps Workout: Abs & Cardio Workout: Back. Biceps. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. Triceps Workout: Abs & Cardio Workout: Back. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads.. Triceps Workout: Abs & Cardio Workout: Back. 64 65 . Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. Triceps Workout: Abs & Cardio Workout: Back. Hamstrings. Biceps. Calves Workout #35 Workout: Abs & Cardio Workout #7 Workout #8 Workout #9 Workout #10 Workout #31 Workout #32 Workout #33 Workout #34 Workout #36 DATE DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: Checkpoint 2: BMI/Body Measurements “Reward Day” Workout: Chest. Calves Workout #17 Workout: Abs & Cardio Checkpoint 4: BMI/Body Measurements “Reward Day” Workout: Chest. Photocopy or download the Calendar and more Daily Worksheets at www. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads.. Biceps. Biceps. Calves Workout #41 Workout: Abs & Cardio Workout #13 Workout #14 Workout #15 Workout #16 Workout #18 Workout #37 Workout #38 Workout #39 Workout #40 Workout #42 DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: “Reward Day” Workout: Chest.YOUR FIRST 4 WEEKS.. Hamstrings. Calves Workout #11 Workout: Abs & Cardio “Reward Day” Workout #12 Workout: Chest. Shoulders (Traps) Workout: Abs & Cardio Workout: Quads. The Lean System Nutrition & Exercise Calendar Name: Goal: Name: Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________ SUN DATE: The Lean System Nutrition & Exercise Calendar Goal: Month: ___________________________ Start Date: ___________________________ Completion Date: ___________________________ SUN DATE: MON DATE: TUE DATE: WED DATE: THU DATE: FRI DATE: SAT DATE: MON DATE: TUE DATE: WED DATE: THU DATE: FRI DATE: SAT DATE: C h e ckpoint 1: BMI/Body Measurements Workout: Chest. Biceps. YOUR SECOND 4 WEEKS.com to continue The Lean System Success Plan. Calves Workout #29 Workout: Abs & Cardio Workout #1 Workout #2 Workout #3 DATE: Workout #4 Workout #6 Workout #25 Workout #26 Workout #27 Workout #28 Workout #30 DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: DATE: “Reward Day” Workout: Chest. Hamstrings. Calves Workout #23 Workout: Abs & Cardio “Reward Day” Workout #24 Workout: Chest. Triceps Workout: Abs & Cardio Workout: Back.

it takes only about five minutes—much faster than many other methods. I’ve always loved this exercise. Photo #2 (optional) This should be a full rear view. I can’t understate the importance of doing this. They are convenient.The Lean System Success Tr a c k e r ™ Day 1 Do you remember when I said “Progress is made where progress is measured?” Well. You can. you can compare your current self to your future self and really get a visual sense of the progress you have made along the way. And best of all. and really quite accurate. The one I like best is simple bodyfat calipers from Accufitness. however. It’s such a simple but powerful exercise. Waist: ____________ Hips:_____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Bodyweight/BMI: ___________ /________ Bodyfat %*: ___________ * You can use several different methods to determine your bodyfat percentage. Tape your “current” photo here. (I like to call these “Checkpoints. This should be a full frontal view. You can start by taking a picture of yourself as well as measuring a few specific body parts. ask your doctor or a personal trainer to measure your bodyfat as well. 67 . Name: _____________________________________ Today’s Date: __________________ Photo #1 This should be a full frontal view. and I’m certain you will too. easy to use. (Double-sided tape works best!) Please write your “current” body-part measurements here: (You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness). We will do this every two weeks.com. and they may be able to help you. tracking your success starts with making an initial assessment of your current state of health and your physical appearance. (Double-sided tape works best!) Tape your “current” photo here.”) This way. Although you may not like what you see.

The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date: ___________________ Cardio/Weight-Training Journal Workout #1 of 47 Planned Nutrition: Day 2—Workout #1 Status ✔= Yes! Did it. Tr i c e p s R C I S E EXE ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Breakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets.TheLeanSystem. please visit www. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Weight Tra i n i n g : C h e s t . B i c e p s .com 68 69 .

com 70 71 .TheLeanSystem. Cardio Exe r c i s e X E R C I S E E ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ B reakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets.The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #2 of 47 Status Planned Nutrition: Day 3—Workout #2 ✔= Yes! Did it. please visit www. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Ab Tra i n i n g .

Shoulders. please visit www.The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #3 of 47 Status Planned Nutrition: Day 4—Workout #3 ✔= Yes! Did it.TheLeanSystem.com 72 73 .E Rs C I S E E X Trap ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ B reakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Weight Tra i n i n g : Back.

The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #4 of 47 Status Planned Nutrition: Day 5—Workout #4 ✔= Yes! Did it. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Ab Tra i n i n g . please visit www. Cardio Exe r c i s e X E R C I S E E ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ B reakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets.com 74 75 .TheLeanSystem.

please visit www.The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #5 of 47 Status Planned Nutrition: Day 6—Workout #5 ✔= Yes! Did it.TheLeanSystem. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Weight Tra i n i n g : Q u a d s . Ca l Cs I S E E X E R ve ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ B reakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets.com 76 77 . H a m s t r i n g s .

Cardio Exe r c i s e X E R C I S E E ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ B reakfast (meal 1): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 2): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Lunch (meal 3): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Snack (meal 4): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Dinner (meal 5): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Protein Drink (meal 6): ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Planning Session: ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Tip: To download healthy recipes and more Lean System Daily Worksheets. please visit www.com 78 79 .TheLeanSystem. ____________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________ Ab Tra i n i n g .The Lean System Worksheet Time The Lean System Worksheet Name: ________________________________________________ Date:___________________ Cardio/Weight-Training Journal Workout #6 of 47 Status Planned Nutrition: Day 7—Workout #6 ✔= Yes! Did it.

(Double-sided tape works best!) Tape your “after” photo here. (Double-sided tape works best!) Please write your “current” body-part measurements here: (You can use a simple measuring tape or the convenient Myo-Tape™ by AccuFitness). Tape your “after” photo here.The Lean System Success Tr a c k e r ™ FINAL CHECKPOINT Day 56 Name: _____________________________________ Today’s Date: ______________ Please include your "current" pictures here: Photo #1 This should be a full frontal view. Photo #2 (optional) This should be a full rear view. Waist: ____________ Hips:_____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Bodyweight/BMI: ___________ /________ Bodyfat %: ___________ Total progress made (subtract your final measurements from your beginning measurements)!:___________ __________________________________________________________________________________________ __________________________________________________________________________________________ 81 .

APPENDIX I Exercise Descriptions and Photos Trap Chest Shoulder Back Abdomen Triceps Biceps Hamstring Quad Calf .

this is interval training. Basically. as this will cause undue stress on the lower back. and do not lift your butt up off the bench. however. Try and do your cardiovascular exercise on non-weight training days if you can. The bench press is the king of all upper body exercises. Maintaining the slight bend in your elbows. up to a four. stationary bikes. you’ll drop it again to your “warm up” Boxing intensity level (two). slowly lower the dumbbells out to the sides. I usually stick to the “basics. It primarily works the muscles of the chest. Then you’ll start working a little harder and get up to a level six for three more minutes. but don’t slam them together. not before (like so many people do!) Performing your cardio exercise before you work out will only deplete your body of the essential glycogen (energ y ) reserves it needs to train intensely. It is a good idea to have a spotter on this exercise. faster than any other type of cardio you’ve tried or read about. The dumb- bells may touch. TIP: While yo u ’re performing the exe r c i s e . start with a three-minute warm up at an intensity of two just to get your blood moving. and these are all fine to use. Hammer Strength) Incline and decline dumbbell bench presses are fantastic exercises for not only building upper (or lower) pectoral muscles but increasing your maximum force on the bench press. return to the starting position by following the same arc (sometimes characterized as “hugging a barrel”). the weights listed on the protocol for dumbbell exercises are per dumbbell. I will go through a rev i ew of these exe rcises just to clarify what I am referring to by the various exe rcise titles. running and/or sprinting. If you don’t have time on your nontraining days and would rather do cardio exercise on your weight workout days. Please note. I t’s really up to you. grab two dumbbells. depending on your preference.” like jumping rope. it’s best to keep it to three days per week for just 30 minutes per session Treadmill following my Metabolic PEAK Cardio Solution™. lower the weight back to the starting position. if you belong to a gym or fitness center that only has machines. As for indoor cardio exercises. But remember. then please do it after your weighttraining session. With your elbows slightly bent. DUMBBELL BENCH PRESS (INCLINE OR DECLINE) Alternate Lifts: • Smith Machine Incline Press • Incline Cable Press • Plate-Loaded Press Machine (e. Then simply drive the dumbbells up to a lockout position over the chest.EXERCISES | APPEND IX I EXERCISES | APPEND IX I The Lean System Success Plan exe rcises are primarily a compilation of basic yet very effective we i g h t . Then. rowing machines. To perform the exercise. you’ll be Bike exhausted before you train. which you’ll find on the “Cardio & Abs” exercise worksheet. lightly. or boxing. not too slowly but under control. S TA RT / F I N I S H MID-POINT Stationary Lie back on a flat bench and start with a dumbbell in each hand. those work great too. Jumping Rope 84 85 . but the shoulders and triceps are also involved. These are all great fat-burning activities. lie back on an inclined or declined bench with your two dumbbells as you did on the flat dumbbell bench S TA RT / F I N I S H MID-POINT press. lie back so you’re flat on your back on a bench. and elliptical trainers have become very popular lately. treadmills. you’ll lower your intensity level to a three for two more minutes. until your 30 minutes of cardio have been completed. and position yourself very securely with your feet flat on the floor. roller blading. cardio exercises that come to mind are riding a bike. simply push the weight up until your arms are straight. so after those three minutes. directly over your shoulders or mid-chest area. you’ll double your intensity. try to keep your back flat on the bench. For the next three minutes.t ra ining movements that are to be performed a c c o rding to your exe rcise worksheets. Recumbent bikes. at the top. step ups on a bench. To perform this exercise. and you don’t want that to happen.g.. and even trail hiking. To begin. stopping when your upper arms are parallel to the floor. Your spotter should be holding his/her hands underneath your elbows and assisting only when necessary. When it comes to outside. Grip the dumbbells with S TA RT / F I N I S H MID-POINT your hands directly over your elbows with your arms bent at a 90-degree angle. But then for two minutes. F L AT D U M B B E L L F LY E Alternate Lifts: • Cable Flye • Machine Flye Stairmaster When you perform any cardiovascular exercise. CHEST EXERCISES F L AT D U M B B E L L B E N C H P R E S S Alternate Lifts: • Barbell Bench Press • Cable Press • Smith Machine Bench Press • Machine Press CARDIO EXERCISES Cardiovascular exercise can be performed either outside or inside. You’ll find the Metabolic PEAK Cardio Solution to be fun and really effective at burning calories and bodyfat. To start. Just continue to follow the chart. arms extended directly over your shoulders with your palms facing each other.

EXERCISES | APPEND IX I EXERCISES | APPEND IX I BICEPS EXERCISES S E AT E D S I N G L E . (In other words. keep your back stationary and your eyes fixed on a spot or object slightly in front of bench. try not to let your hands come up past your chest. TIP: While performing this exercise. Keep looking straight forward. in front of your hips. The alternating motion allows more weight to be used. before you attempt to push the weight back down. or a V-shaped bar— whichever you prefer.) In the standing position. curl the dumbbells to the peak of contraction. don’t turn your head to either side. Keep the upper arm still during the entire exercise. Then slowly. curling up both of the dumbbells at the same time using minimal cheating. and bend your right knee and place it on the bench. and sit on an incline bench. With your elbows slightly behind you. Bend your arms.A R M D U M B B E L L C U R L Alternate Lifts: • Single-Arm Cable Curl TRICEPS EXERCISES CABLE PUSHDOWN Alternate Lifts: • Overhead High-Cable Triceps Extension • Overhead Close-Grip Dumbbell Extension This exercise is performed in a seated position with or without back support. under control. Once you have finished all of the reps for the left side of your body. bend your elbow. try to ke e p your upper body straight. hold a dumbbell in each hand. TIP: Don’t stop halfway down (when yo u ’re in line with your body). and your right arm is holding the dumbbell. near your sides. Take two dumbbells. S TA RT / F I N I S H Alternate Lifts: • Incline Cable Curl MID-POINT S TA RT / F I N I S H KICKBACKS Alternate Lifts: Stretch-Band Kickbacks MID-POINT INCLINE DUMBBELL CURL This is a slight variation of the single-arm dumbbell curl (above) and is a fantastic biceps exercise. Lean forward and place your right hand on the bench. The required reps are per arm. TIP: While performing this exe r c i s e . general biceps exercise. Then “kick back” your arm until your elbow is locked out and your arm is parallel with your body. one in each hand. Lean slightly forward starting with your hands at about mid-chest height before driving the weight down until your arms are locked and you’re really flexing the triceps. TIP: While performing this exe r c i s e . curling one arm up to a full contraction and lowering back down. let the weight come back up until your hands are at chest level. with your arms hanging down by your sides. try to avo i d swinging your arms and using any momentum to carry the weight. They should be just above parallel to the floor. with your palms facing forward. get the maximum stretch on your biceps by lowering the dumbbells all the way dow n . holding the dumbbell about even MID-POINT S TA RT / F I N I S H with your chest. S TA RT / F I N I S H 86 MID-POINT 87 . and don’t bend forward (or backward) too much while lifting the weight. This exercise is performed in the standing position with a cable machine of some sort. I use a rope on this exerc i s e . Pick up a dumbbell with the left hand. until your arms are almost straight. TIP: While performing this exe r c i s e . Lower the weight slowly. The seated dumbbell curl is a very effective. b e f o re coming back up. Hold the dumbbells with your palms up throughout the movement. To start the exercise. switch position. set at about a 60-degree angle. then performing the same motion with the other arm. all the way up to the shoulders. a straight bar. Then slowly return to the starting position. Perform the exercise using dumbbells. so your left knee and arm are on the bench. S TA N D I N G D U M B B E L L C U R L Alternate Lifts: • Standing Barbell Curl • Standing Cable Bar Curl Stand beside a flat bench. You can use a rope.

on each side of your hips. TIP: While performing this exercise. under your left shoulder. and really feel your lat muscles get a full stretch. Drive the weight forward until your arms reach the lockout position. Pull the bar down under control until it touches the top of your chest. Then turn your hands slightly inward. hold your arm straight down. cont. and sit on the seat with your knees placed under the support. to get a full contraction of your back muscles. A slight variation of this exercise is to remove the bench and bend over at the waist. Stand beside a flat bench. Then lift your hips up and off the bench. Standing with your back toward the weight stack. Also. To begin. Bend forward at the waist. Straighten your legs until they’re just slightly bent in front of you. Make sure the upper back does the work and you’re not swaying back to involve your lower back. supporting your body with your arms. straightening your arms until your hips are again level with the bench. Try to keep your back straight. Slowly lower the dumbbell toward the ground. and pull both of the dumbbells upward. Then press up. and bend your right knee and place it on the bench.EXERCISES | APPEND IX I EXERCISES | APPEND IX I TRICEPS EXERCISES. extend the arms. To start the exerc i s e . lift the weight until the upper arm is parallel with the floor and the dumbbell is about even with your abs. TIP: While performing this exercise. try to ke e p your eyes positioned on the pulley or on the ceiling. toward your upper abdomen area. set up the cable machine with a rope. Imagine you have a bar in your hands. and start with your elbows bent. grasp one side of the rope in each hand. TIP: Be cautious while performing this exe r c i s e . at the same time. as if you are trying to touch the dumbbells to the ground. palms down. Sit down on a bench and place your hands. and don’t lean forward. BENCH DIPS Alternate Lifts: • Close-Grip Bench Press • Close-Grip Bench Smith Machine Press • Upright Dips (on Parallel Bars) BACK EXERCISES ONE-ARM DUMBBELL ROW Alternate Lifts: • Iso-Row Plate-Loaded Machine • Seated Cable Single-Arm Row • Bent-Over Dumbbell Row This is a fantastic e x e rcise for building the triceps. switch position. especially when you bring the weight d ow n . Keeping your arm close to your body. MID-POINT S TA RT / F I N I S H bend your elbow. lowering your hips toward the ground. try to keep your chest slightly raised. so as not to rotate your back and shoulders while lifting the weight. S TA RT / F I N I S H MID-POINT 88 89 .G R I P L AT P U L L D O W N Alternate Lifts: • Close-Grip Pull-Up S TA RT / F I N I S H MID-POINT Grab a V-handle bar at a cable pulley station. so your left knee and arm are on the bench. Then slowly let the weight go back up. OVERHEAD CABLE TRICEPS EXTENSION S TA RT / F I N I S H MID-POINT Slowly bend your arms until they’re bent at a 90-degree angle. Alternate Lifts: • Lying Triceps Extension (EZ Curl Bar) • Overhead Dumbbell Extension • Lying Dumbbell Extension This is a fantastic triceps exercise. and your right arm is holding the dumbbell. with your hands just above your head. Once you have finished all of the reps for the left side of your body. be sure to keep your upper body straight. C L O S E . Take one foot. Pick up a dumbbell with the left hand. Lean forward and place your right hand on the bench. so the palms of your hands face backward. holding a dumbbell in each hand. trying to make a straight line across the dumbbells. and step forward so you’re in a stable position. with minimal elbow flare or motion of the upper arm.

Press the weight up overhead (both arms at the same time). many people simply cannot do pull-ups adequately. but this disrupts your form. but do not bend at the waist. But it is worth the effort to practice until you can perform this exercise using your bodyweight. I prefer to use a backrest because it keeps the stress off my lower back and focuses my effort on the whole shoulder. PULL-UP (CHIN-UP) Cable pulley machines are commonly used in place of pull-ups because of the ability to change the resistance on the machines. Hold the dumbbells in this position for a second. Then let the weight go back up slowly. lowering your entire upper body. (In other words. (The dumbbells should not touch at the top of the movement. so your back is almost parallel to the f l oor. Stretch the back. The slower you go on this exercise. bend forward from your hips. near the floor. CLOSE-GRIP SEATED CABLE ROW Alternate Lifts: • Iso-Row Plate-Loaded Machine SHOULDER EXERCISES S E AT E D D U M B B E L L P R E S S Alternate Lifts: • Seated Barbell Press • Seated Overhead Machine Press This back exercise is performed on a cable machine. with a dumbbell in each hand. Make sure the upper back does the work and you’re not swaying back to S TA RT / F I N I S H MID-POINT involve your lower back. it will put unneeded stress on your lower back. Start with one dumbbell in each hand. Try not to raise your upper body while doing this exercise. Sit upright.) Then slowly lower the weight to the starting position. TIP: Relaxing at the bottom. including wide. narrow. and reverse grips.) The shoulder press works the muscles of the shoulders and upper back. keeping tension on the back and shoulders. cont. can cause serious damage to the shoulders. Grab a long pull-down bar with a wide overhand grip. with the cable running parallel to the floor. Raise the dumbbells straight out to the sides MID-POINT S TA RT / F I N I S H until your hands are about the same height as your shoulders. (It’s easy to drop your head and look down. with the weights held at about shoulder height with the palms facing forward. TIP: Also. When doing any pull-up exercise. This exercise can be performed seated on a flat bench or on one with a backrest. Control your body during the lowering motion. and sit on the seat with your knees placed under the support. Bring the dumbbells toward your feet. and pull the bar to your abs as you slightly arch and contract your back muscles. about shoulder width apart. otherwise. continuing to keep the dumbbells directly over the shoulders. and really feel your lats get a full stretch.EXERCISES | APPEND IX I EXERCISES | APPEND IX I BACK EXERCISES. parallel. Plus. extending the arms. the better. while performing this exercise. don't make your lower back do the work. especially during wide pulls. palms facing down. and then let them down slowly. try to keep your eyes fixed in front of you. keeping a slight bend at the elbow. S TA RT / F I N I S H WIDE-GRIP LAT PULLDOWN Alternate Lifts: • Wide-Grip Pull-Up MID-POINT S TA RT / F I N I S H MID-POINT R E V E R S E D U M B B E L L F LY E Alternate Lifts: • Reverse Pec-Dec Flye • Reverse Cable Flye This is a great exercise to develop the outer back muscles. with your abs held tightly. Pull the bar down under control until it almost touches the top of your chest.) S TA RT / F I N I S H MID-POINT 91 . First. control the negative portion of the lift. A variety of grips can be used. always keep the head vertical and your shoulders tight. As you let the weight back to its starting position.

but don’t allow yourself to lift off and cheat up the weight. Extend your legs until they’re straight in front of you until locked out (getting a complete contraction). Some of the older leg presses are not well designed and can place damaging stresses on your joints. Personally.EXERCISES | APPEND IX I EXERCISES | APPEND IX I LEGS (QUADS) B A R B E L L S Q U AT Alternate Lifts: • Smith Machine Squat • Simulated Squat Machine Press • Dumbbell Squat LEGS (QUADS). S TA RT / F I N I S H MID-POINT Or. Continue until you reach the desired number of repetitions on each leg. Then repeat the exercise for that leg. in the bottom position. and then drive the weight back up to the standing position. Also. take a seat on a leg extension machine and hook your legs underneath the lever mechanism. don’t allow your upper body to lean too far forwa r d . it is important that you concentrate on keeping your head straight (slightly up). It is performed by positioning a barbell at a spot just below the traps and above the rear deltoids. S TA RT / F I N I S H MID-POINT S TA RT / F I N I S H MID-POINT TIP: While performing this exe r c i s e . and particularly for strengthening the area around the knees. After getting firmly situated in the leg press machine. cont. the thigh of your front leg will be at a 90-degree angle with your calf. With a dumbbell in each hand by your side. with your front foot flat on the floor. Bend both legs. the squat will not injure your knees but will actually help prevent injury. I recommend having a competent spotter. and slightly raise your chest. always think in terms of 90-degree angles. LEG PRESS Alternate Lifts: • Hack Squat • Simulated Leg Press Machine The squat is one of the most productive exercises you can do. This can be a productive leg exercise provided you have access to a good leg press. And your hip should be directly over the back knee. again with your thigh at a 90-degree angle with your calf. Most of the popular 45degree angle sleds are good. It does not belong on your neck or on top of your traps! Your feet should be positioned just outside shoulder width. Step-Ups Leg extensions are great for getting definition in the quads (thighs). Use a full range of motion on this exercise. As you bend your legs. LEG EXTENSION Alternate Lifts: • Reverse Leg Extension Machine DUMBBELL LUNGES Alternate Lifts: • Barbell Lunges. keeping your torso upright and straight. when lowering the weight. as this can cause undue stress on your lower back. placing your feet about shoulder width apart (with your toes slightly pointed outward). bend your knees and carefully lower the hips down to a point where the hip joint breaks parallel with the knee joint. your chest should be lifted up slightly. until your front leg is parallel with the floor and your back leg is nearly touching the ground. To begin. try to avoid leaning forward as you lower your body. To perform the exercise. When lifting heavy weights on this exerc i s e . the weight can be slowly lowered to a point where the top of the thighs touch the abdominal area. getting a tremendous peak contraction for every repetition. Make sure you really focus on the top. TIP: While performing this exercise. to ensure proper form and avo i d a ny potential injuries. lifting your back heel off the floor. S TA RT / F I N I S H MID-POINT Straighten your legs and repeat. or you won’t enjoy maximum (or even minimal) benefits. I prefer alternating legs whenever I’m doing lunges. such that you perform one repetition for one leg and then switch to perform another rep with the other leg. Then the weight should be pushed out to a point just before a full lockout position of your knees. 92 93 . That is. Done correctly and safely. Walking Lunges. Then lower the weight slowly until your feet come to under your knees and the thighs are fully stretched out. doing the prescribed number of reps for that leg before switching so the opposite leg is in front. and your abs slightly contracted. TIP: Be sure to keep your back flat to the bench. you can alternate legs. step your feet so they’re about three feet apart.

) Lower your legs slowly to the starting position. Start with your legs slightly bent (but straight out). and feel the calf muscles stretch completely. Slowly contract the abdominals. Lower your heels as far as possible toward the floor. slowly lower your upper body until your shoulders are again flat on the bench or the mat. Leg curls should be done through the fullest range of motion possible. If the dumbbells get away from your body. Cross your hands and place them on your upper chest.. drive up on your toes as far as possible to get a great peak contraction. This leads to poor form and possible injury. focusing on raising the legs up until they are perpendicular to the floor. Focusing completely on the abdominal muscles. flex i n g / ex t e nsion) move m e n t . Release and lower the weight under control back to the starting position. (Let the abs do the work. so you work the lower area of the calves as well as the upper. Visualize the rib cage being drawn down and in toward the pelvis when the abdominals contract as you curl your left shoulder toward MID-POINT S TA RT / F I N I S H your right knee. or a bench. . you can do these off a block. Both the contraction and the eccentric (i. Grip the dumbbells shoulder width apart. excess momentum can cause you to lose proper form and may lead to lower back injury. complete physique.e.. it is an excellent exercise for developing the hamstrings. S TA RT / F I N I S H S TA RT / F I N I S H MID-POINT MID-POINT TIP: During all abdominal exercises.e. LEG LIFTS Alternate Lifts: • Hanging Leg Raises S TA RT / F I N I S H MID-POINT TIP: N ever do less than six reps with this exe rcise. CRUNCHES Alternate Lifts: • Reverse Crunches MID-POINT S T R A I G H T. with your arms vertical. Stand and place your toes on a block.. and always keep your form strict. Keep your head and neck stable. it is important that you breathe out during the concentric (i. lowering) phase should be slow and precise. and breathe in during the eccentric (i. maintaining constant tension on the abs. roll your upper body up and toward your hips. so your thighs are about parallel to the floor and your toes are pointed. just until your shoulders lift off the S TA RT / F I N I S H MID-POINT mat or bench. relaxing) move m e n t . However. and then your right shoulder to your left knee. it places too much stress on the back. Well-defined calves are a sign of a welldeveloped. CAUTION: Don’t perform this exercise quickly. ( D o n ’t lock them out!) Pull slowly upward. At the top of the movement. Lie flat on your back on an exercise mat or on a flat bench with your arms crossed over your chest. Imagine pulling your belly button toward your spine. alternating sides with each rep. CAUTION: Don’t put your hands behind your head. Keep your knees and your feet close together to reduce unnecessary motion. You should keep your knees somewhat bent throughout the exercise. Keep your head up and your knees slightly bent. One of the most effective ways to build impressive calves is with standing calf raises. Lie back on a Swiss ball with your feet flat and your body forming a 45-degree angle with the ball. While keeping your abs tight. as you contract your abs. curl your legs up as far as possible. caution should be taken if you have had any lower back injuries. You may want to start by doing these off the floor to limit your range of motion. Hold on to the handles or even the bench itself to keep yourself S TA RT / F I N I S H from coming up off the bench. CALF EXERCISES S TA N D I N G C A L F R A I S E S Alternate Lifts: • Machine Calf Raises (Standing/Seated) Lie on your back on a flat or slightly inclined bench.L E G G E D D U M B B E L L D E A D L I F T Alternate Lifts: • Bent-Legged Barbell Deadlift • Straight-Legged Smith Machine Deadlift While this lift involves a lot of muscles.EXERCISES | APPENDIX I EXERCISES | APPENDIX I LEGS (HAMSTRINGS) LEG CURL Alternate Lifts: • Standing Leg Curl Machine ABDOMINAL EXERCISES SWISS BALL SIDE CRUNCHES Alternate Lifts: • Swiss Ball Crunches Staying flat on the machine. and grab the bench firmly with both hands. with your heels extended out into space with a dumbbell in each hand. platform. keeping the dumbbells close to your legs all the way up.e. As you increase your flexibility. but they don’t come easy. until the hamstrings get a peak contraction.

balanced meals can be easy and not take a lot of time. I’ve never been that great at preparing gourmet meals. learned that preparing healthy. it doesn’t have to be all that complicated to prepare food either. about seven years ago. through trial and error.APPENDIX II Fun. Plus. and they assembled step-by-step recipes that even a clumsy cook like myself could prepare. Julia learned traditional. I am not the world’s best chef. Raised in the South (in Virginia). though. however. And. as you’ll soon find out. Healthy Recipes Eating can be fun. Now. these meals are so delightful. But that all changed. she’s learned how to slightly “alter” her recipes to make them healthier yet still retain all of their flavor. your entire family can enjoy them while eating smart! . when I met my wife. It should be delicious. I’ll admit. Other than cooking egg-white omelets and oatmeal. She then teamed up with her friend—and culinary specialist—Stella Juarez. Julia. I have. Delicious. home-style cooking early on. or barbequing chicken on the grill. opening up a can of tuna.

Fold foil inward at all seams to form a packet. DE L I CI OU S. H E ALT HY R E CI PE S Grilled London Broil Served with Green Beans and Sweet Potato (4 servings) Meat Ingredients 1 small to medium London broil salt and pepper Directions Heat grill to medium heat or preheat oven to broil. Ingredients 1 pound top round cut into 1-inch cubes 1 large baking potato (or sweet potato). cherry tomatoes.7 grams Fat — 3. corn. finely chopped 3 ounces light beer 1 tablespoon onion powder Directions Mix marinade ingredients in a glass bowl. Nutritional Info (per serving) Calories — 183 Carbohydrates — 11 grams Protein — 27.4 grams Protein — 27. Salad Ingredients 2 cups baby spinach 1 apple (cleaned and sliced) 1 cup strawberries (cleaned and sliced) 1 small orange bell pepper (cleaned and sliced) Dressing for Salad 1/2 cup applesauce 1/4 cup fat-free sour cream 1/4 teaspoon cinnamon salt and pepper to taste Directions Combine all salad ingredients in a large bowl. These pot roast packets are easily prepared by those with limited kitchen skills. Spinach. cinnamon. Coat each side of burger with blackening seasoning. cinnamon. Salt and pepper to taste. DE L I CI OU S. Bake packets on cookie sheet or in shallow baking dish for 45 minutes. or squash are also terrific vegetables to skewer onto kabobs. cubed 1 small green bell pepper. cubed 8 whole mushrooms 4-8 skewers (soak wooden skewers overnight) Marinade 1/2 cup reduced-sodium soy sauce 1 tablespoon white wine or red wine vinegar 1/2 teaspoon ground ginger 3 cloves of garlic. Make sure you cover both sides. eggplant. Grill to desired temperature (ensuring the meat is cooked through) and serve. Place alternating pieces of meat and vegetables on the skewer sticks.5 grams Wisconsin Pot Roast Packets (4 servings) These meat and potato packets are similar in taste to a pot roast but are much more convenient.3 grams Fiber — 3. Try using them for chicken and shrimp dishes or for mixed vegetable side dishes too. depending on the thickness of the meat.5 grams Blackened Buffalo Pitas Served with Strawberry. cut in chunks 1 small red bell pepper. Nutritional Info (per serving) Calories — 324 Carbohydrates — 50 grams Protein — 16 grams Fat — 4. Sweet Potato Ingredients 4 small sweet potatoes Butter Buds cinnamon salt and pepper Directions Bake sweet potatoes in oven or on grill for 45 minutes or until tender when pierced with fork.9 grams 98 99 . H E ALT HY R E CI PE S B ee f & B uff alo F UN . Be sure to turn them so all sides cook evenly. Keep salad chilled until ready to serve. allowing foil to tent slightly on top to allow room for steam.g.RECIPES | APP EN DIX II RECIP ES | APP ENDIX II B ee f & B uf falo F UN . Or broil for 11 to 17 minutes. You do not need to add liquid. mix together applesauce. add minced garlic to light oil. Season meat with salt and pepper (or other preferred seasoning) by rubbing seasoning into meat lightly with your fingertips. sliced into rings 3/4 cup sliced carrots seasoning of choice (e. and Apple Salad (4 servings) Buffalo Ingredients 1 pound ground buffalo (made into 4 patties) 2 tablespoons blackening seasoning 2 whole-wheat pitas (cut into halves) Directions Preheat grill to medium heat or heat a nonstick skillet. Pinch all edges closed.1 grams Fat — 3. set aside. Pour dressing over salad and toss well. Add Butter Buds. and salt and pepper to taste. Grill patties until they reach desired temperature. cut in 1-inch cubes 1 large onion. Sauté for two minutes. Grill for 12 to 18 minutes. and salt and pepper.4 grams Fiber — 2. Tip: You can purchase foil packets in several sizes at the grocery store for use in packet meals of all sizes. sour cream.. Modifications Pineapple chunks. salt-free steak seasoning or salt and pepper) Directions Preheat oven to 350 degrees. Turn heat to high and sear beans until bright green. Green Bean Ingredients: 1/4 teaspoon minced garlic 1/4 teaspoon light oil 2 cups green beans (cleaned and snipped) salt and pepper Directions In a nonstick skillet. In a separate bowl. These kabobs can be grilled on an indoor electric grill too. Nutrition Info (per serving) Calories — 264 Carbohydrates — 21 grams Protein — 20 grams Fat — 9 grams Brick House Beef Kabobs (4 servings) Here’s a delicious way to get the protein blocks you’ll need to preserve muscle tone and lose fat. again depending on the thickness. cut into chunks 1 medium yellow onion. chopped 1 green bell pepper. Prick meat chunks with fork and soak in marinade overnight if possible. Nutritional Info (per serving) Calories — 250 Carbohydrates — 27. Lay out large pieces of aluminum foil and place equal amount of all ingredients on one side of foil. Ingredients 1 pound top round.

flank steak STEW Stewing is a method of cooking beef by immersing it completely in liquid. Mixed Vegetables. Simmer it (do not boil) until cooked. which takes 1/3 less time to cook than regular meats. Add vegetables after meat has cooked. H E ALT HY R E CI PE S B ee f & B uff alo F UN . The thickest pieces of meats should be placed at the coolest section of the grill because they will need longer to cook. London broil.) Cook times will vary according to how well done you prefer your meat and if you’ve used specially labeled “lean” or “light” beef. place it in a roasting pan filled 1/3 to 1/2 with water and vegetables. rib or rib eye roast. It’s similar to making a stew. add one cup of water. eye of round roast. tenderloin fillet. Set oven temperature to “broil” (500 degrees F). To stew beef: Cut beef into cubes and brown it at high heat (some like to dust it in flour. Cook to desired doneness. eye of round. steak tenderloin STIR “FRYING” Stir-fried meats are typically cooked in oil. your charcoal should be ash gray. In a separate bowl. Rub each side of fillet with seasonings. rib eye. wine. top or eye of round strip steak (cut thin). Any liquid that remains from cooking a braised dish can be used to make a sauce to drizzle over the meat. and Marinara (4 servings) Fillet Ingredients 1 teaspoon cayenne pepper 1 teaspoon brown sugar 1 teaspoon coarse salt 1 teaspoon freshly ground black pepper 4 three-ounce fillets wild rice Directions Preheat grill to medium heat or preheat oven to broil. sirloin steak/top butt BROIL Broiled meat is cooked at a very high temperature (500 degrees F). New York strip. H E ALT HY R E CI PE S Sweet Cayenne Pepper Beef Fillet Served with Wild Rice. Vegetable Ingredients 1 cup water 1 large squash (cleaned and sliced) 1 large zucchini (cleaned and sliced) 1 medium onion (cleaned and sliced) 1 cup marinara sauce Directions In a steamer or shallow skillet. stew meat should be cut into small chunks before cooking. mix together cayenne pepper. sirloin steak/top butt. sirloin tip round roast 100 101 . but you can skip that step) in a very tiny amount of olive oil. Suggested Cuts for Braising: top round. DE L I CI OU S. To roast beef: Set the meat on a rack inside a pan to ensure it cooks evenly. rump roast (sirloin top butt roast). flank steak. DE L I CI OU S. steak tenderloin. or cook in a crock-pot set at low while you’re out or just busy for the day. The remainder of the meat cooks with steam from the liquid.RECIPES | APP EN DIX II RECIP ES | APP ENDIX II B ee f & B uf falo F UN . It will take less time for the second side to brown. Nutritional Info (per serving) Calories — 398. and you should only be able to hold your hand over the grill for three or four seconds. The remaining liquid can be broth. Suggested Cuts for Stir Frying: tenderloin. flank steak (most popular). but oil is not necessary. (Basting with plain water will dry it out. Follow the instructions in the recipes or your manufacturer’s instructions for best results. it cooks very fast. brown sugar. Suggested Cuts for Stewing: top round roast. sirloin tip round roast. To braise beef: Brown both sides at a high temperature. liquid aminos. At such high temperatures. Add meat and vegetables to a large soup pot and cover halfway with water. apple juice.5 Carbohydrates — 42 grams Protein — 28. so you must watch your meat closely until you have a handle on broiling (to avoid eating charcoal!). It should be basted occasionally with broth or its own juices. Then grill fillet for 13 to 15 minutes or to desired temperature or broil 13 to 16 minutes or to desired temperature. except only the bottom 1/3 or so of the meat rests in liquid. In a small bowl. and black pepper. Cook vegetables until desired tenderness is reached (three to five minutes). Often meat is rubbed with spices or marinades before grilling. To grill beef: If you are grilling outdoors. tenderloin roast GRILL Grilling is a method of cooking beef over an open flame or with an intense heat source. To stir fry: Use a nonstick wok or pan sprayed with nonstick cooking spray and use the natural fat of the meat. lowsodium/nonfat broth. rib eye steak. canned tomatoes. Suggested Cuts for Roasting: top round roast. and cook at 300 degrees until the meat pulls apart (usually within about three hours).5 grams Fat — 15 grams Basic Methods for Cooking Lean with Beef (continued) ROASTING Roasting beef means cooking a whole slab of beef “dry” in the oven. Add herbs toward the last hour of cooking for even more flavor. Suggested Cuts for Broiling: New York strip. The liquid becomes part of the “soup. Suggested Cuts for Grilling: rib eye steak. To broil beef: Set rack three to four inches from top heat coils for meats up to 1 1/2-inches thick and four to five inches away for cuts up to 2 1/2 inches thick. Meat should be placed on a rack and turned when the first side has browned. All you really need is a little moisture to prevent the meat from sticking until it is cooked. Steaks should be 1 to 1 1/2 inches thick and fillets up to two inches thick. sirloin top butt Basic Methods for Cooking Lean with Beef Try some of these tried-and-true methods for reducing the amount of fat and calories in prepared beef dishes: BRAISE Braising is a method of producing very tender beef. London broil. or a combination of all three. combine cooked vegetables with your favorite marinara sauce. or cooking spray to cook meat.” Unlike a roast. Prepare wild rice according to label instructions. salt. 92% to 96% extra lean ground beef.

Rub inside of hen with 2 cloves of garlic and salt and pepper. Remove from water. Nutritional Info (per serving) Calories — 400 Carbohydrates — 22 grams Protein — 56 grams Fat — 9 grams Stewed Curry Chicken Served over Mushroom Couscous with Steamed Broccoli (4 servings) Chicken Ingredients 1 carrot (diced—about 1/2 cup) 2 shallots (diced) 4 boneless. Top with chicken and vegetable mixture. The turkey cutlets are served with a wonderful white wine and cream sauce. Add broccoli. Add carrots and shallots and sauté them for three minutes. ground pepper. sour cream. there are times when even chopping up vegetables is too time consuming. cover. Just pull out your chicken. add enough oil to lightly coat the pan (remove any excess). and a bit of garlic powder 102 103 .2 grams Protein — 31. pepper. Return the vegetables to the skillet. and diced roma tomatoes. arugula) and/or a few tablespoons of stewed tomatoes • Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken • Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice. Salt and pepper to taste. Broccoli Ingredients 1 cup water 1 bunch broccoli Directions In a shallow skillet. trim the fat. Bake at 375 degrees for 50 to 60 minutes or until juice runs clear when hen is pierced. and serve.RECIPES | APPENDIX II RECIP ES | APP ENDIX II C hi ck en & Tur ke y F UN . DE L I CI O US . lightlybreaded turkey just right for chicken parmesan or chicken-fried steak aficionados.3 grams Fiber — 2. (Cooking time will vary. Mix together with a mixer until smooth and fluffy. basil. or minced garlic (from a jar) and fresh ground pepper • Lemon-Rosemary: Lemon juice. and add any of the below: • Tabasco: Tabasco sauce. onion powder. rosemary. Salad Ingredients small head butter head lettuce (cleaned and pulled apart) 1 medium carrot (cleaned and chopped) 1 small tomato (cut into small pieces) 1 cucumber (sliced) 1 small red onion (sliced) rice wine vinegar or lemon wedge as dressing Directions Combine all ingredients. seeded and chopped 1/2 cup fresh mushrooms. Serve turkey on a serving platter with sauce poured over the top. If wrapped well. diced finely 1 can reduced-sodium. Nutritional Info (per serving) Calories — 224 Carbohydrates — 17. Bring white wine and onions to a simmer. add soup and remaining parsley. dill. bring 1 cup water to a boil. salt. Then salt and pepper to the outside of the hen. Combine flour. heat a sauce pan or large skillet over medium-high heat. HE A LT HY R E CI P E S Turkey Triano (4 servings) Now you have something other than turkey sandwiches to make with Thanksgiving leftovers! This is a lean. Nutritional Info (per serving) Calories — 342 Carbohydrates — 26 grams Protein — 48 grams Fat — 4 grams Every Day Chicken Picks While this Guide provides a wealth of easy-to-prepare dishes. Add chicken to the hot skillet and cook over medium heat for about 20 minutes until chicken is cooked through. and add diced mushroom when recipe is five minutes from being done. milk. Tip: Leftover cooked turkey can be stored in the refrigerator for three to four days. Reduce heat and cover. Add water and curry powder and simmer on low heat for 10 minutes. and steam for three minutes. Spray both sides with nonstick cooking spray and bake cutlets for about 20 to 30 minutes or until coating is crisp and juices run clear. These suggestions make preparation a snap and do not call for any special ingredients. toss. slices won’t take as long. Dip turkey cutlets in egg whites and then dip each side in the dry mixture until well coated. tarragon. beaten 1/2 cup white table wine 2 tablespoons onions. and pepper onto the chicken • Vinaigrette: Use a tablespoon of Balsamic vinegar or Balsamic dressing per four-ounce portion of chicken • Spicy Tex-Mex: Use prepared salsa or chili powder • Garlic-Pepper: Crushed garlic. skinless chicken breasts 1 cup water 2 tablespoons curry powder couscous 1 cup mushroom of your choice (cleaned and diced) Directions In a large skillet.4 grams Fat — 3. garlic powder. DE L I CI O US . Reduce heat. low-fat cream of mushroom soup 1/2 cup roma tomatoes. and half of the parsley in a medium bowl and mix well. it can be stored in the freezer for up to four months. Remove the vegetables from the pan and set aside. Allow sauce to simmer while turkey cooks.) While the turkey is cooking. garlic powder. and butter substitute (two to three tablespoons). Ingredients 4 tablespoons whole-wheat flour 1/4 teaspoon fresh ground pepper 2 tablespoons fresh parsley (or 1 teaspoon dried) 1 pound boneless turkey breast cutlets or slices 2 egg whites. Then combine potatoes. Potato Ingredients 3 medium white russet potatoes (clean well but leave the skin on) 1/4 cup skim milk 1/2 cup fat-free sour cream salt and pepper Butter Buds or Molly McButter Directions Boil potatoes in water until tender when pierced with fork. sliced Directions Preheat oven to 375 degrees. Prepare couscous according to directions on the label. fresh mushrooms. and black pepper • Italian: Add a variety of Italian herbs (rosemary.8 grams Roasted Garlic Cornish Game Hens Served with Fat-Free Sour Cream Potatoes & Butter Head Lettuce Salad (2 servings) Hen Ingredients 2 Cornish game hens 2 roasted garlic cloves salt and pepper Directions Preheat oven to 375 degrees. HE A LT HY R E CI P E S C hi ck en & Tur ke y F UN . Garnish with tomato and mushroom slices.

bourbon. and add rice. Basmati Rice Ingredients 2 cups water pinch of salt 1 cup basmati rice Directions Bring water and salt to a boil. depending on how well done you like your fish. Serve salmon with a spoonful of hot teriyaki glaze drizzled over the top. While the fish is marinating. Tips: No juice? The brown sugar or honey traditionally added to teriyaki for sweetness has been replaced by the natural sweetness of apple juice. overnight if possible. Mix sesame seeds. Just before serving. Mix well. Rice is done when tender and fluffy. DE L I CI OU S. and ginger in a small bowl and whisk together. Cover and simmer for 25 minutes. mix sesame oil and rice vinegar. Squash Ingredients 2 medium acorn squash (cut in half with seeds removed) Butter Buds cinnamon Splenda (or preferred sugar substitute) Directions Prepare squash in shallow pan with water covering the bottom of the pan (1/2 inch). Add spinach and sauté together until spinach is slightly wilted. Be sure to lay a small piece of foil down on the grilling surface if you’re grilling outdoors. Grill or bake fish approximately 15 to 20 minutes. Marinate salmon in mixture for at least 20 minutes. Season with Butter Buds. Shallots. Grill tuna for approximately 15 to 20 minutes or until desired temperature is reached. Nutritional Info (per serving) Calories — 217 Carbohydrates — 15 grams Protein — 24 grams Fat — 7 grams Grilled Teriyaki Salmon (4 servings) Sometimes it’s the simplest dish that can win a life over to healthier eating. Ingredients 1/4 cup reduced-sodium soy sauce 1 1/2 teaspoon crushed garlic (about 3 cloves) 3 tablespoons apple juice 3 tablespoons Kentucky bourbon (may substitute with lemon juice) 1/4 teaspoon ground ginger 1 pound salmon fillets 1 teaspoon sesame seeds (optional) 3 tablespoons green onions. In a separate bowl. and cover. Lightly brush the bottom side of the fish with light olive oil. Wasabi paste. Immerse asparagus in ice water. chopped Directions Combine soy. bring marinade to a boil for a few minutes to allow it to reduce and thicken. Blanch for three minutes. Lightly coat the bottom side of the fish with oil and place it on an aluminum sheet. you can replace the apple juice with equal amounts of bourbon and reduced-sodium soy and two packets of artificial sweetener if you prefer. Grill or bake salmon for five to seven minutes per side. Splenda. HE ALT HY R E CI PE S F ish & Se af oo d F UN . HE ALT HY R E CI PE S Tuna Steaks with Lite Wasabi Mayonnaise Served with Sautéed Spinach and Acorn Squash (4 servings) Tuna Ingredients 4 three-ounce tuna steaks light oil 1 tablespoon sesame seeds salt and pepper to taste Directions Preheat grill to medium heat or oven to broil. cook for 10 minutes. Wasabi Mayo Ingredients: 1/2 cup fat-free mayonnaise 2 teaspoons Wasabi paste (in the tube) 1/4 teaspoon sesame seed oil Directions In a small bowl. bring two cups of water to a boil. add rice.75 Carbohydrates — 4 grams Protein — 25. add one cup water and bring to a boil. Asparagus Ingredients 1 cup water 1 bunch of asparagus Directions In a shallow skillet. salt. prepare the rice or a salad side dish if desired. juice. Nutritional Info (per serving) Calories — 336 Carbohydrates — 44 grams Protein — 23 grams Fat — 8 grams Served with Long-Grain Brown Rice and Seasoned Steamed Broccoli (4 servings) Fish Ingredients 4 three-ounce sea bass steaks 1 teaspoon light olive oil 4 sheets aluminum foil 1 shallot (chopped) 2 tablespoons pickled ginger (drained and chopped) 1 tablespoon lite soy sauce Directions Preheat grill to medium heat or oven to 500 degrees. add asparagus. Tip: For every two-inch thickness of fish. Tip: For every 2-inch thickness of fish. Or broil 15 to 20 minutes. Using a basting brush. Reserve leftover marinade for glazing. The light acidic nature of the apple juice doubles as a tenderizing agent as well. Nutritional Info (per serving) Calories — 299 Carbohydrates — 44 grams Protein — 17 grams Fat — 6. Place fish on the aluminum foil and pile all other ingredients on top. Spinach Ingredients 1/4 teaspoon minced garlic 1/4 teaspoon light oil 3 cups spinach (cleaned and chopped) salt and pepper to taste Directions In a nonstick skillet. cover. & Lite Soy Sauce Salmon with Spicy Sweet Sauce Served with Basmati Rice and Blanched Asparagus (4 servings) Salmon Ingredients 4 three-ounce pieces of pink salmon spray oil 4 sheets aluminum foil 1 teaspoon sesame oil 2 tablespoons rice vinegar Directions Preheat grill to medium heat or oven to 375 degrees. and sesame seed oil. Sauté for two minutes.RECIPES | APPENDIX II RECIPES | APP ENDIX II F ish & Se af oo d F UN . Simmer for 20 minutes or until rice is tender and fluffy. However. heavily coat top of fish with the oil and vinegar mixture.5 grams Fat — 7. and reduce heat. DE L I CI OU S. Add broccoli. Stir in sesame seeds and green onions and cook over very low heat until just before ready to serve the salmon. Cut skin away from squash. cook for 10 minutes. add minced garlic to oil. Long-Grain Brown Rice Ingredients 2 cups water pinch of salt 1 cup rice Directions Bring water and salt to a boil. Lightly coat each side of tuna steak with light oil. garlic. Indulge yourself with a special treat by allowing this teriyaki salmon dish to marinate overnight and toasting the sesame seeds in a pan prior to adding to the teriyaki. grilling with the skin side up first (if fillet has skin).3 grams 104 105 .25 grams Fiber — trace Sea Bass With Ginger. and cinnamon. Cook for 40 to 45 minutes or until tender. combine mayonnaise. Salt and pepper to taste. and cook for three minutes or until broccoli reaches desired tenderness. Wrap the fish and grill or bake approximately 20 minutes. Steamed Broccoli Ingredients 1 cup water 1 bunch of broccoli Directions In a shallow skillet. Nutritional Info (per serving) Calories — 214. and pepper and gently rub into the steaks. again until desired temperature is reached.

• Tuna-Stuffed Tomato: Mix one tablespoon nonfat mayo. Add shrimp and vegetables and continue simmering until shrimp is white. HE ALT HY R E CI PE S Veg eta ria n F UN . top with one ounce low-fat mozzarella cheese. For best results. Sprinkle with breadcrumbs or a crushed cracker. Spoon into pita bread and serve. black pepper • Honey-Mustard Tuna: One to two tablespoons honey mustard • Tuna Fried Rice: Sauté cooked brown rice. fresh ground pepper • All-American Tuna: One tablespoon fat-free mayo.a. fast. cook tofu in a nonstick skillet with 1/4 teaspoon of olive oil. Shake well to make sure everything is seasoned well. and athletes.9 grams Protein — 11. DE L I CI OU S. combine all ingredients. one ounce cheese melted on top • Tuna Parmesan: Mix in one tablespoon catsup. and it even makes a great snack. tomato sauce. • Lemon-Pepper Tuna: Lemon juice and fresh ground pepper or sprinkle with lemon-pepper seasoning • Balsamic Tuna: Balsamic vinegar and fresh ground pepper • Mustard-Dill Tuna: Dill. 1/2 stalk chopped celery or onion • Texas Tuna: One tablespoon BBQ sauce • Tuna Melt: One tablespoon fat-free mayo. • Old El Paso Tuna: One heaping tablespoon of salsa or one tablespoon of chopped green chile peppers • Tuna Italiano: One tablespoon Italian dressing or olive oil vinaigrette. or bean sprouts to this dish.25 grams 106 107 .3 grams Fat — 5. broccoli has softened. Nutritional Info (per serving) Calories — 184 Carbohydrates — 23. For variety. It’s cheap. portable. one glass of water. 1/2 teaspoon parsley. In a plastic bag. drained and rinsed 1 can kidney beans. and pre-portioned in convenient sizes. salmon may be used in these simple combinations. D E LI CI O US .k. and tuna and stuff inside a tomato. The fact is. Add salt and pepper (or other preferred seasoning) to taste. dieters. HE A LT H Y R E C IP E S Fresh Shrimp and Broccoli (4 servings) Don’t order out when you can prepare your stir-fry dishes at home! (4 servings) Ingredients 1 1/2 teaspoons minced garlic (about 3 cloves) 1/2 cup reduced-sodium chicken broth 1 pound medium shrimp. Drain and cool pasta. sliced 2 cups broccoli. Cook until tofu is brown and crispy (about 8 to 10 minutes). and egg whites in pan sprayed with butter flavored nonstick spray. it is a great source of protein and omega-3 essential fats. Tip: Try adding drained. Cook in microwave or toaster oven until cheese melts. Add pasta and cook until tender (about eight minutes). combine all ingredients. 1/4 of an Anaheim green chile. Pour the contents of the bag into the hot skillet.3 grams Fiber — 23 grams Penne with Tofu Served with Fresh Spinach and Sun-Dried Tomatoes (4 servings) Ingredients 1 cup penne pasta 3 ounces firm tofu. Nutritional Info (per serving) Calories — 265 Carbohydrates — 45. place in refrigerator for about two hours. fresh ground pepper • Tuna Piccata: One teaspoon capers. drained and rinsed 1 small onion (diced) 1 tomato (diced) 1 zucchini (diced) 1/4 cup green olives (diced) fresh chopped parsley fresh chopped oregano salt and pepper to taste Directions In a medium-sized bowl. chopped green or yellow onions.RECIPES | APPENDIX II RECIPES | APP ENDIX II F ish & Se af oo d F UN . pepper. At the same time.) Nutritional Info (per serving) Calories — 275 Carbohydrates — 52 grams Protein — 14 grams Fat — 2. one chopped pickle.2 grams Fat — 4. so the flavors combine. Mix in tuna and serve.4 grams Protein — 15. bamboo shoots. (This dish keeps well if the container is sealed tightly. chopped 3/4 cup snow peas. Cook for 15 minutes or until crispy and brown. peeled and de-veined 1/2 cup onion. fresh or frozen and thawed Directions Sauté garlic in broth for one minute. Then combine all ingredients. here are a few “straight outta the can” recipes you can use to bring a little life to your next can of chunk tuna or even canned chicken. canned water chestnuts. garbanzo beans). Solid white albacore can taste great all by itself if it fits your budget. Top tomato with a slice of mozzarella cheese and bake in a toaster oven until the cheese melts. or spaghetti sauce.5 grams It’s Tuna Time! Tuna has long been a favorite protein source for muscle builders. drained (gently squeeze out all moisture with a paper towel) 1/4 teaspoon olive oil salt and pepper to taste 1 cup fresh spinach (cleaned and chopped) 1 teaspoon sun-dried tomatoes (in olive oil) Directions Bring water to a brisk boil. • No-Time Tuna: One fork. and chopped celery • Southwest Tuna: One tablespoon nonfat mayo. one tablespoon mustard. If not.08 grams Chickpea Salad with All the Extras (4 servings) Ingredients 1 can chickpeas (a. except pitas. one can o’ tuna Grilled Tofu and Veggie Pita Sandwich (4 servings) Ingredients 12 ounces firm tofu (cut into strips) 1/4 teaspoon olive oil 1 yellow squash (cleaned and sliced) 1 zucchini (cleaned and sliced) 1 yellow onion (cleaned and sliced) 1 tomato (cleaned and sliced) 1 teaspoon garlic salt and pepper to taste 2 whole-wheat pitas (cut into halves) Directions Preheat grill or skillet to medium heat.25 grams Fiber — 11. Chop fresh spinach and sun-dried tomatoes. and onions are translucent. lemon juice. Nutritional Info (per serving) Calories — 153 Carbohydrates — 7 grams Protein — 26 grams Fat — 2.

and place a cookie sheet lined with paper towels on the bottom rack. thyme. Blend well. Insert toothpicks into the ends of the beef strips and hang them from the top grill rack. HE A LT HY R E CI P E S Steamed Broccoli with Lemon and Garlic (8 servings) (Salad—Vegetable) Fresh broccoli was not eaten in my home when I was a child. 4 grams carbs. Tip: Did you know you can replace the oil in a recipe with an equal measure of applesauce? Applesauce will add the same moisture but not the added fat or calories. Use this as a base and add various items to it as you desire and your schedule permits. applesauce. These meats are perfect for making into jerky. combine egg whites. like green leaf. It’s since become a favorite. To make flavored vinaigrette: Simply substitute different types of vinegars or add herbs to the basic recipe.4 grams Fiber — 1. Homemade Oven Beef Jerky (Healthy Snack) (20 servings) This recipe is for a basic jerky you can make even if you don’t own a smoker—it bakes right in your oven. Select greens that are dark and leafy. or use a 9x12 baking dish if you want a thicker bar. You can also control the sodium level by reducing the amount in the marinade. This isn’t a costsaving recipe. finely minced garlic or shallots. Spread batter on baking sheet coated with nonstick spray. or other items to your green salad base throughout the week for an easy meal. orange juice. preservatives. and three tablespoons Balsamic vinegar and season to taste with pepper. London broil. Mix all dry ingredients in bowl and blend well. Fresh Salad 101 Selecting greens: Iceberg lettuce contains little nutritional value because it consists of mainly water. rosemary. Make a meal: Add cooked chicken. and 2 grams fiber per serving.5 grams Fiber — 4 grams **The brand of protein used in this recipe contains 200 calories. In separate bowl. I had a dish similar to this in a restaurant and was disappointed to discover I’d missed out on 23 years of eating this amazing vegetable. S na ck s. or sugar. or mixed baby greens for your salads instead. Sprinkle with sesame seeds if desired.) Combine all ingredients in a covered dish and marinate overnight in your refrigerator. Best dressed: Heaviness can overtake a great meal when the greens are drenched in ranch dressing. red leaf. they make a well-balanced meal. Tip: If you could eat only a single vegetable. cut 2 lemons. one-half tablespoon olive oil. The consistency will be thick and similar to cookie dough. Try toasting a cup to store in the cupboard for several months of use. Tip: Wait to make this recipe until you find a large cut of flank steak. and tear the leaves.RECIPES | APPENDIX II RECIPES | APP ENDIX II Veg eta ria n — F UN . beaten 1/4 cup orange juice 1/4 cup natural applesauce* 1 teaspoon vanilla 1 cup sugar-free pancake syrup Directions Preheat oven to 325 degrees. and a little calcium! Nutritional Info (per serving) Calories — 166 Carbohydrates — 22 grams Protein — 11 grams Fat — 3. For teriyaki jerky: Use reduced-sodium teriyaki marinade instead of soy. When I started to eat healthy. HE A LT H Y R E C IP E S S ala ds . and sugar-free syrup. broccoli would be a wise choice. slice with the grain. beef. 2 grams fat. tuna. egg whites. These low-fat bars are rich in fiber and taste great. Bake until edges are crisp and browned. Si des . or top round on sale or priced for quick clearance. cut into wedges 3 cloves minced garlic (or 2 teaspoons of water-packed minced garlic) 1 teaspoon toasted sesame seeds (optional) fresh ground pepper to taste Directions Steam or microwave broccoli a few minutes before mealtime. and toss. Storing greens: Make a big base salad to use all week. It never hurts to ask the butcher if he’s about to mark down any meat. *If you find you want a moister consistency. Just a single 25-calorie cup of broccoli is loaded with almost three grams of fiber. and won’t have any of the added preservatives. After marinating. add a little more applesauce to the recipe. Ingredients 3 1/2 cups quick oats 1 1/2 cups powdered nonfat milk 4 scoops chocolate protein powder** 2 egg whites. DE L I CI O US . add garlic. D E LI CI O US . or oregano are just a few options you can try in your own vinaigrette. wash. basil. Ingredients 5 cups fresh broccoli. To make basic vinaigrette: Whisk one tablespoon Dijon mustard. I made an adult decision to try it… without cheese sauce. & S au ce s F UN . romaine. Nutritional Info (per serving) Calories — 140 Carbohydrates — 23 grams Protein — 15 grams Fat — . Modifications You can pan toast the sesame seeds for a tasty flavor addition. Cut into 10 bars and store in an airtight container or freeze. Cut beef into thin slices (quarterinch or less). Keep the oven door cracked slightly open so water vapor can escape. Leafy greens offer valuable fiber. and it won’t alter the flavor. Nutritional Info (per serving) Calories — 113 Carbohydrates — <1 gram Protein — 19 grams Fat — 3. You can easily make your own olive oil and vinegar dressing or even a vinaigrette. preheat oven to 150 degrees. Place a damp paper towel on top of the greens and store them in a covered bowl so they will stay fresh. favorite vegetables. slicing against the grain. Squeeze lemon juice over broccoli. 137% of the minimum daily Vitamin C requirements. lean ground beef and salsa. dry. vanilla. When you get home from the store. leftover fajitas. (Or for a tougher. add a quarter cup of brown sugar or brown sugar replacement to marinade. natural. Stir liquids into dry ingredients until mixed. which many of our diets are lacking. chewier jerky. Ingredients 3 pounds flank steak 1/2 cup reduced-sodium soy sauce 2 tablespoons Worcestershire sauce 3 tablespoons liquid smoke 3 teaspoons fresh cracked black pepper 3 teaspoons garlic powder 3 teaspoons onion powder Directions Remove all fat from the beef. but it’s better tasting.6 grams Fiber — 0 grams 108 109 . 44 grams protein. Modifications For spicy jerky: Add three or four teaspoons of red pepper flakes to the marinade. Cook for six to eight hours. Served with a protein drink.25 grams Protein Nutrition Bar (Healthy Snacks) (10 servings) A nice snack at a mere fraction of the cost of packaged protein bars and none of the glycerin. Red wine and raspberry vinegars.

DE L I CI O US . Sprinkle with garlic powder. This particular omelet illustrates the common sense of learning to prepare breakfasts that are simple to make in a few minutes. Ingredients 1 pound sweet potatoes. stir in oats and set aside. Nutritional Info (per serving) Calories — 292 Carbohydrates — 4 grams Protein — 33 grams Fat — 15 grams Fiber — 0 grams Lean Guacamole (8 servings) (Healthy Dips) One of the more interesting parts of cooking healthy is the discovery of substitutions that allow us to continue enjoying our favorite foods. Season to taste with fresh cracked pepper and salt. Suggested Uses Marinade. Transfer guacamole base to bowl and stir in the salsa and diced tomato.1 grams Fat — 3. whisk the whites as best you can. finely minced 1/4 cup red wine vinegar 3 teaspoons chili powder 2 teaspoons paprika 1 teaspoon fresh ground pepper Directions Combine all ingredients in saucepan and bring to a full boil.5 grams Fat — 0 grams Omelet Supremo (1 serving) Omelets are more than a Sunday morning pleasure. pressed or minced juice of one lemon 3 tablespoons chunky salsa 1 small tomato. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Spray sweet potatoes with cooking spray. omit cinnamon.RECIPES | APPENDIX II RECIPES | APP ENDIX II S ala ds . Nutritional Info (per serving—5 pancakes) Calories — 307 Carbohydrates — 47. Modifications Instead of garlic powder. This makes the sweet potato a good choice of carbohydrate for those who monitor their blood sugar levels.5 grams Protein — 19. Allow to cook uncovered until reduced to desired thickness.5 grams Fat — 4. HE A LT HY R E CI P E S B re ak fas t F U N. Modifications: Blueberry pancakes: Add 1/4 cup blueberries (fresh or thawed) to recipe. sour cream. Ingredients 1 cup soy milk or water 3/4 cup quick oats 4 egg whites 3/4 cup oat flour (store bought or made by grinding oatmeal in your blender) 2 teaspoons baking powder 1/2 teaspoon salt 2 packets Splenda or other sugar replacement 1 teaspoon cinnamon nonstick spray Directions Heat soy milk (or water) until hot. it’s smart to double the recipe and freeze the extra portions in individual measures.5 grams Fiber — 5. S na ck s.9 grams Fat — .9 grams Protein — 1. & S au ce s F UN . This is one of those strange ideas that really works! The fat in the avocado is not unhealthy except in excess. flipping them once during cooking. This saves money and time and ensures you get optimum nutrition even when you’re in a bit of a rush. cut into fry wedges nonstick cooking spray garlic powder Directions Preheat oven to 350 degrees.3 grams Sugar-Free BBQ Sauce (Healthy Sauces) (6 servings) Barbeque sauce is a wonderful marinade for grilling or serving over chicken. Nutritional Info (per serving) Calories — 52 Carbohydrates — 5. H E ALT HY R E CI PE S Papa Bear’s Sweet Potato “Fries” (4 servings) (Side Dish — Carbs) The sweet potato is lower on the glycemic index than the regular potato with more fiber to keep you full. sprinkle cooked sweet potato fries with cinnamon and Splenda for a sweet treat. DE L IC I OUS . Tips: Beating the egg whites into a stiff foam is what makes these pancakes so fluffy. or sauce base Sloppy Joes: Mix with one pound extra lean ground beef BBQ Chicken: Mix with shredded chicken breast BBQ Beef: Mix with shredded top round beef Nutritional Info (per 1/4 cup serving) Calories — 20 Carbohydrates — 5 grams Protein — .3 grams Fiber — 3. they’re also a perfect way to consume protein when you’re in a hurry. Modifications You can add finely diced red or yellow onion to the guacamole for added flavor. Mix the remaining dry ingredients together and stir in oatmeal/milk mixture. grilling sauce. this provides an interesting variation. thawed 1/4 cup fat-free sour cream 2 cloves garlic. walnuts. and lemon juice in blender or food processor. Cover and simmer for at least 20 minutes. However. The oats in this recipe provide an extended source of energy and a special taste that comes only with the effort of cooking from scratch. Double Do It—When preparing good food like these oatmeal pancakes. If you do not have a hand mixer or blender. Nutritional Info (per serving) Calories — 121 Carbohydrates — 27.3 grams of fat per serving. While baked sweet potatoes are great too. and cook pancakes until browned on both sides. and shrimp. Ingredients 1 medium avocado. Remove from heat and store in covered container in the fridge until ready to use. green beans. diced fresh ground pepper to taste Directions Puree avocado. peeled and cubed 1 1/4 cup frozen green beans. a mere two tablespoons can cost you nine grams of sugar and 20% of your daily sodium allotment. Spray pan with nonstick spray. allowing the enjoyment without the guilt. Bake for 30 to 35 minutes. The recipe below is devoid of white flour and is actually cheaper to make because it can be made from ingredients you’ve already got in your cupboards. Ingredients 1 eight-ounce can reduced-sodium tomato sauce 2 cups water 1/4 cup Worcestershire sauce 1/2 medium yellow onion. beef. garlic. Si des . Whole-grain pancakes: Replace quick oats with multigrain hot cereal. Ingredients 2 whole eggs 4 egg whites 1 slice (1 ounce) low-fat Muenster cheese red pepper flakes to taste Directions Beat eggs and egg whites together and cook in skillet sprayed with nonstick cooking spray.3 grams Fiber — 1 gram 110 111 . or almonds to recipe. This recipe stretches out the guacamole and has just 3.4 grams Hearty Oatmeal Pancakes (2 servings) Pancake mixes use just enough whole-wheat flour to take advantage of an unsuspecting consumer who doesn’t notice that “white flour” is one of the main ingredients. This homemade barbeque sauce can be made quickly from common kitchen ingredients and does not contain the added sugar or high sodium of store-bought sauces.5 grams Protein — 1. Oat-n-nut pancakes: Add 1 1/2 tablespoons diced pecans. Top with cheese and season with red pepper flakes. Fold in egg whites until mixture is well blended.

**Let stand for 10 minutes to make pudding. Then add frozen peaches. depending on the size of your shake. and three ice cubes. and three ice cubes. Nutritional Info Calories | Protein | Carbs | Sugars | Fat 420 | 38. Then add Snackwell chocolate cookies. vanilla wafers. 1/4 cup peaches. Key Lime Pie (Pudding!) Ingredients 1 serving (2 scoops) Eat-Smart Base 16 ounces water 2 tablespoons frozen. Butter Buds. vanilla wafers. or mix in a teaspoon of sugar-free preserves. Blend at high speed for 45 seconds. concentrated lime juice 3 reduced-fat vanilla wafers 1 teaspoon Butter Buds 3 tablespoons instant vanilla sugar-free pudding** (or for a shake. Death by Chocolate Ingredients 1 serving (2 scoops) Eat-Smart Base 16 ounces water 2 Snackwell Sugar-Free Chocolate Sandwich cookies 1 sheet chocolate graham crackers (4 small squares) 1 tsp International Foods Suisse Mocha instant coffee Directions Mix one serving of Eat-Smart powder with 16 ounces of water. Then. 1/4 of a banana. you can use sugar-free pancake syrup and a dash of cinnamon. 1 Snackwell cookie. Ingredients 1 serving (2 scoops) Eat-Smart Base 16 ounces water 2 Snackwell Sugar-Free Chocolate Sandwich cookies 1/2 banana 1 sheet low-fat graham crackers (4 small squares) Directions Mix one serving of Eat-Smart powder with 16 ounces of water. and enjoy! For a smaller shake. Any of the flavor varieties listed above work well with these complex carbohydrate hot cereals.5 | 12 Chocolate Banana Crunch Protein/Meal-Replacement Breakfast Nutrition Shake Tropical Fruit Smoothie (post-workout) Ingredients 1 serving (2 scoops) Eat-Smart Base 2 scoops Strawberry Cheesecake Flavor Enhancer 1/2 cup frozen or fresh strawberries 1 serving (2 scoops) 3-XL Directions Mix one serving of Eat-Smart powder with 16 ounces of water. Oatmeal on the go? If you buy oatmeal in packets under the guise of convenience. and three ice cubes. 1 scoop of Meta-CEL 3-XLcubes. Then add 2 scoops of Flavor Enhancer. • Fruit and Cream: Add a little soy milk or vanilla protein powder and a few strawberries or blueberries to oatmeal. Blend at high speed for 45 seconds. and three ice cubes. You can quickly pack a few with no need to measure and store them in the pantry for days when you need to grab and go. chocolate graham crackers. remember they only contain a third of a cup of oatmeal. • French Vanilla: Add one teaspoon vanilla. simply mix 1 scoop of Eat-Smart Base with 8 ounces of water. 1 scoop of Flavor Enhancer. and 2 vanilla wafers. or oat bran for a little change of pace. serve.38 | 55 | 35. and half a teaspoon of Suisse Mocha mix. use 1 tablespoon instant pudding) Directions Mix one serving of Eat-Smart powder with 16 ounces of water. 1 Snackwell cookie. Sprinkle with cinnamon. graham crackers. There is also a brown sugar replacement newly available. and enjoy! For a smaller shake.or seven-grain hot cereal.5 | 11 Nutritional Info Calories | Protein | Carbs | Sugars | Fat 358 | 39.5 | 28 | 12 | 11 112 113 . vanilla pudding. A snack-sized sandwich bag has just enough room for a true half-cup-sized serving of oatmeal. teaspoon of butter substitute. and three ice cubes. and a teaspoon of raisins instead of flavored packets. • Maple Brown Sugar: Instead of real brown sugar. • Butter-Pecan: Add a drip of imitation butter flavor. serve.X L. a splash of low-fat soy milk.5 | 6. banana.38 | 39 | 15. it’s also versatile. serve. and a packet of Splenda. • Cinnamon-Raisin: Try using a few dashes of cinnamon. half a sheet (2 small squares) of chocolate graham crackers. Nutritional Info Calories | Protein | Carbs | Sugars | Fat 460 | 41 | 50 | 13. Suisse Mocha mix. Blend at high speed for 45 seconds. Then add Snackwell cookies. add lime juice.RECIPES | APPENDIX II RECIPES | APP ENDIX II B re ak fas t F U N. HE A LT H Y R E C IP E S Eat Your Oatmeal One of the best quick breakfasts you can prepare is a bowl of oatmeal. and enjoy!** * This recipe makes one to two servings. five. D E LI C IO US . simply mix 1 scoop of Eat-Smart Base with 6 ounces of water. • Maple-Walnut: Add one tablespoon sugar-free pancake syrup and a few chopped walnuts. Instead of buying a box of 10 packets for twice the price of a large container. 1/2 cup of strawberries. 1/4 cup of strawberries. soy milk. simply mix 1 scoop of Eat-Smart Base with 8 ounces of water. Blend at high speed for 45 seconds. Not only is it economically priced and easy to make. • Other Grains: Try a multi-grain hot cereal. Nutritional Info Calories | Protein | Carbs | Sugars | Fat 398 | 43. 1/4 soy milk.5 | 14 Peaches & Cream Delight Ingredients 1 serving (2 scoops) Eat-Smart Base 12 ounces water 1/2 cup frozen (or fresh) peaches 1/2 cup vanilla-flavored soy milk 3 vanilla wafers (reduced fat) Directions Mix one serving of Eat-Smart Base with 12 ounces of water. DE L IC I OUS . or a few sprinkles of Butter Buds and a teaspoon of chopped pecans. and half a sheet (2 small squares) of graham crackers. • Protein Boost: Stir in one scoop of your favorite protein powder. serve. and enjoy! For a smaller shake. simply blend 1 scoop of Eat-Smart Base with 8 ounces of water. try some of these delicious and frugal ideas. and enjoy! For a smaller shake. 2 scoops of 3 . serve.8 Nutritional Info Calories | Protein | Carbs | Sugars | Fat 450 | 42 | 54 | 21. • Apple-Cinnamon: Add chopped apple or a few teaspoons of natural. a splash of sugar-free maple syrup. Blend at high speed for 45 seconds. These oatmeal variations pack more energy and flavor than pre-packaged oats without the 13 or more grams of refined sugar. unsweetened applesauce to oatmeal and cook. H E ALT HY R E CI PE S P ro tein /Me al-R e pla ce m en t N ut ritio n Sh ak es F U N.

found in Real SOLUTIONS magazine. • If the chocolate flavor isn’t rich enough: A teaspoon of real cocoa powder will give you a nice chocolate flavor without adding the sugar that comes with using chocolate syrup. Here are a few tips you may find useful in preparing your favorite protein shakes.5g Sugars: 1g Glazed Cinnamon Roll Nutritional Profile: Calories: 300 Protein: 39g Carbs: 22g Fats: 7. • If it’s “to go”: To cut down on dishes and make a handy “to go” shake. and enjoy. depending on preferred thickness. To use up less favorable protein powders. Total Nutrition Shake Available in eight sinfully delicious flavors (my favorite is Peanut Butter Cups) Troubleshooting the Protein Shake We’ve all got our own quirky taste and texture preferences. © 2003. For optimal results. Strong Body by Stella Juarez. you can make shakes using only a half-serving. and hit the switch.TheLeanSystem.5g Sugars: 5g Recipe Sources: Many of these recipes were borrowed with permission from Stella’s Kitchen: Creative Cooking for Fun. Flavor. turn the jar top-down so the blending attachment fits onto the blender.S m a r t Base powder to 16 oz of cold water or skim or soy milk. • If it’s not sweet enough: Add a packet or two of Splenda or a small piece of fruit. HE A LT H Y R E C IP E S Eat-Smart®. even for simple protein shakes. and additional recipes have been excerpted from Julia Adele’s Healthy. • If it’s not “foamy” or frothy enough: Extend the whip time in the blender to fluff the shake. Chocolate Peanut Butter Cup Nutritional Profile: Calories: 260 Protein: 38g Carbs: 16g Fats: 6g Sugars: 2g Banana Cream Pie Nutritional Profile: Calories: 280 Protein: 38g Carbs: 16g Fats: 8. If you want a smaller shake.RECIPES | APPENDIX II RECIPES | APP ENDIX II P rot ein /Me al-R e pla ce m en t N ut ritio n Sh ak es F U N. Gourmet Recipes for Active Parents by Julia Adelé. simply add one scoop of Eat-Smart Base powder to 8 oz of liquid. Look for an “instantized” protein that blends easily to avoid the problem all together. Your best option is to first blend your liquid and ice and slowly add the protein to the blender. you could add a tablespoon of sugar-free instant vanilla pudding. This is a great idea for those who only purchase one flavor of protein at a time because you can add cocoa to vanilla protein to make rich chocolate shakes. and combine one scoop of your desired Flavor Enhancer. try pouring the protein into the blender as it whirls or lightly pushing the powder down with a spoon to ensure it mixes.5g Sugars: 4g • If the vanilla flavor isn’t rich enough: A 1/2 teaspoon of imitation vanilla flavor or 1/4 teaspoon vanilla extract will enhance the vanilla flavor without adding calories. ■ ■ ■ Directions for Use: Add two level scoops of E a t . or a tablespoon of sugar-free instant pudding mix to thicken it. if it twists onto the jar (like a jar cap). HE A LT H Y R E C IP E S P rot ein /Me al-R e pla ce m en t N ut ritio n Sh ak es F UN . a little fruit goes a long way in providing sweetness. Use more or less liquid. frozen fruit. Delicious. Alternatively. serve. mixing in a regular whey protein to cover the protein gap. Fruit sugar is 70% sweeter than sucrose (table sugar). D E LI C IO US . & a Lean. When blending thicker shakes. Put your drink ingredients into the jar. drink at least TWO to THREE Eat-Smart shakes a day. every step of the way! 115 114 . • If your shake is too thin: try adding a few ice cubes. Mix for 45 seconds in a blender. • If it won’t dissolve: Solubility is usually related to the particular brand of protein. • If it sticks to the blender glass: Always add the liquid to your blender or shaker first. you may be able to use a pint or quart Mason jar in place of your blender pitcher. twist on the blending assembly. Simply remove the blending attachment from the pitcher. blend. Visit www. • If it’s not creamy enough: Try using a tablespoon of sugar-free pudding mix.5g Sugars: 4g Cookies & Cream Nutritional Profile: Calories: 290 Protein: 39g Carbs: 19g Fats: 8g Sugars: 5g Strawberry Cheesecake Nutritional Profile: Calories: 300 Protein: 39g Carbs: 13g Fats: 11g Sugars: 2g Double Vanilla Ice Cream Nutritional Profile: Calories: 280 Protein: 38g Carbs: 14g Fats: 9. it will work. D E LI C IO US .com for more “Healthy Recipes” and to find support. Add in two full scoops of desired Eat-Smart Flavor Enhancer. and serve. • If it’s too thick: Some protein mixes have guar gum or other artificial thickeners in them. Voila! Iced Mocha Latte Nutritional Profile: Calories: 280 Protein: 39g Carbs: 15g Fats: 9g Sugars: 2g Mint Chocolate Chip ■ ■ ■ Nutritional Profile: Calories: 310 Protein: 39g Carbs: 20g Fats: 9. © 2005.

Shawn. It was constructed for you. by calling toll-free: 1 .8 6 6 . my TEC Group. for teaching me the discipline to “finish what I start”. and to Charles Atlas and his funny little cartoon advertisement.6 8 8 . to my loving family—my beautiful wife. Douglas Kalman. please come join me and our community of over 200. and Chris Ward. I w o u l d n ’t have it any other way! Gratitude In life. and Shari Friedman. Yet. And most of all. And this book was no exception. for your unparalleled passion to this industry—you’re “one of a kind”. Monday through Friday. I would like to extend my deepest gratitude to all those whose contributions to this book made it a success: First. and you can find us any time at w w w. when you do reach your goals. With that said. and 6:00 p. please share your story with me. And. thankfully. for your expert advice and insight into the “Exercises”. I can’t wait to hear from you! As always. for allowing me to share your truly inspirational stories. my Mother and Father. Shelly. who originally inspired me to build my best body. I’d like to thank you. and especially BP. whenever that may be. please feel free to call my company. for always setting the record straight and finding the most current science to use as our basis for sound evidence. nutrition. for so eloquently laying out our first draft. for making sensible words out of my hieroglyphics. MST. for your patience and persistence and for ensuring that every page looked like the vision we set for it. success can be measured in many ways. Dennis Lane. the reader of this book.We Are Here to Help You Succeed I’d like to thank you for your interest in The Lean System Success Plan.m. found in most comic books. Marty Reddy. for the educational experience they provided me (BP. and one of our qualified Fitness Experts will gladly help you out. and for taking the time to read through this Plan. if you have any additional questions or need expert advice on training. for your wonderful editing skills and the many recommendations you made along the way. the Phillips family—Bill. c o m This book is dedicated to all those who seek to build the best body their genetics will allow. To find ongoing support. who teach me valuable lessons about life every day. (May the Universal Law reward you tenfold!) These outstanding people are: Bruce Williams. for fueling my passion to lift weights (I miss you. and reaching your goals. It’s your wonderful story of success that inspires not only me but thousands of other people to follow in your footsteps. you will be deeply missed). professionally. We can be reached between the hours of 8:00 a. James O’Byrne. for investing your precious time in me and for trusting that I will guide you on the right path. who. 116 117 . and for continually inspiring others to walk in your footsteps. Marina Popelka. David Haskell. or supplements. are seeking the right information to build a better body and live a healthier life. success does not happen in isolation. Julia Ann. I feel very successful. I will do whatever it takes to help you. my two little princesses. You can think of me as your “coach!” But remember. and continual expert advice. As for me.7 6 7 9. Or. and co-workers who are equally responsible for the creation of this book. c o m. for trusting enough in me to lend your name to our project and for your many contributions to fat-loss and obesity research. taught me early on to value family above all else. Lane and Elle. you can always email us at info@iSatoriTe ch . Shawn Wingate and Linda O’Byrne. David Silbaugh. James McFarland. Marc u s Knodle.m. So. for your engaging photographs found throughout our chapters. Sue Mosebar. I am eternally grateful for their support. Then. Colorado. for once again reminding me why I love what I do so much. to be quite frank. life. And with all sincerity. I wish you the absolute best in health. Kay Evans. who is my guiding source of light and my soul mate. I’ve always measured my personal success by the quality of enduring and loving relationships. much like you.000 people who. buddy). Maurice Brisebois. motivation. Barry Ratzlaff. a good friend who recently passed in a kayaking accident in our home town of Golden.. clients. our iSatori supplements. R e a l S o l u t i o n s M a g . by the number of lives I am able to positively impact as a result of my work. Thank you. We ’ r e here for you. there were those “behind the scenes” friends.

Sign up to vote on this title
UsefulNot useful