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 APPENDIXE:g.MinuteMissionouickReferenceGuide259

APPENDIX F: Four-Week Personal Logs 261

APPENDIX G:Your Success StorY 283

APPENDIXH:KeepingtheWeightOffforLife:TheMaintenancePhaseZss

lmage Credits 289

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 your body but your 1ife, so in coliege I chose to major in exercise science totlc
and learned all about how the human body works. When I graduated, I endr
became a personal trainer and found my passion for helping other people Bta
lose weight and feel better about themselves. I started building a reputa- uffi
tion as a fitness expert, making regular appearances on local TV in Phoe- togd
nix, Arizona. Itr
But by 2008 I'd gotten into business dif6culties and lost almost every- hcb
thing I'd worked for. Things were so bad that I was living in my car. frmr
That's when my journey with my wife, Heidi, began. We first met on De- rips,
cember 5,2008, to be exact. Heidi was down on her luck, too: She'd gone bar
through a divorce the year before and was fighting her own tough batties triir
as a single mother raising two young kids. For both of us, life's slate had dhfi
been wiped clean. We were ready for a major change. ilrske
I chose to try to figure out who I was, where I was headed, and why I Gr
had such a destructive past. I dove into self-help books and life-coaching uainr
seminars. During a lunch break of one of these seminars, I saw an abso- an03l
lutely beautiful woman. Boy, was she tonedl I went up to her and told her f,EfITF

that her arms looked amazing. I swear it wasn't a line (though at first she Ddt*
thought it was)-I really wanted to know.,how she was so fit. She'd been t'Fo r
athletic all her life, had gotten certified as a personal trainer when she was {mp
nineteen, and had been weight training and playing sports for a long time. six
We obviously had a lot in common, and as two passionate trainers, con- g$ex
versation sparked up. pi*e(
But we didn't flirt or try to impress each other-at that point in our nraLir:
lives, neither of us wanted the stress of a relationship. I was focused on il,iA)-
figuring myself out, on sorting out why my life was where it was, on dig- d:
ging down to my foundation. Heidi was there for the same reason' When I{ei
the seminar ended, we kept on talking for the rest of the evening. We h.d ti
were incredibly open, honest, and vulnerable with each other. What a .lrw
cool way to start a friendshipl Our connection was about . ' . connecting- fnesr
and about unconditional appreciation and acceptance of how perfectly Then r

imperfect we were. hcr wl

In the months that followed, each of us had begun to regain our happi dar" I s
ness in life, and we were enjoying our friendship so much. But we kept ltrro:fF
each other strictly in the "friend box." We e-mailed and texted and got tm*r

.)
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front of me all along. It was the most powerful moment of clarity. I told
Heidi I was head over heels, and it turned out she felt the same way! But
it took a couple of months to convince her I was ready to take on parent-
hoodl OnJune 30, 2010, we got married.
I became Dad to two great little kids, Matix and Marley, who showed
me the ropes of being a parent. They've taken me to a whole new level of
being and given me a huge appreciation for what parents do as they try to
guide their kids in the right direction and help them lay a solid foundation
for their lives. Heidi's guided my learning process and shown me how to
create a culture of health and wellness in our family. And she's opened my
eyes to how full with a family.
and beautiful life can be
As our friendship and marriage have grown, Heidi and I have contin-
ued to choose personal transformation into the best "we" we can be (and
we definitely have to work at it!). I wish I could say that only wonderful
things have happened for us, but we ve had our share of tough times. To
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 guidance through their transformation. So the transformations that you
see onExtreme Makeoyer are truly a family affair: While I'm out on the road

helping people on their home turf Heidi's working with them in Arizona.
Doing the ABC show has been an awesome opportunity to work side
by side with my best friend and wife. we bounce ideas offeach other and
come up with different tactics and approaches for helping each participant
through his or her process. Early in 2012, Dr. Oz-the man behind The Dr.
Oz Show-asked Heidi and me to be regular contributors on the show.
More and more television and radio shows, websites, magazines, and
newspapers have asked us to pass our insight along to their audiences.
Ir seems like a long, long time since that day in 2008 when Heidi and I
were both so low and both searching for ourselves. Today, I know that even
though we allfallsometimes, like I did before I met Heidi, it doesnt mean
wefaiL.we canget up and keep going. I've learned not to listen when people
tell me-or life tells me-no. I keep believing and keep going. It's part of my
own ongoing transformation.
Our story is Success Story #1. I've been so fortunate to have Heidi as
my true partner in the personal and professional learning experience that
each day holds. Everything that happens in ourJives pfesents an opportu-
nity to discover wonderful new things about ourselves and about grow-
ing. Our philosophy of transformation-which goes way beyond weight
loss and wellness-continues to evolve with every single person we coach.
As we learn and understand more and more about fitness and transfor-
mation, our goal is to give each new client a hand up not only to lose un-
wanted pounds, but to choose his or her own unique path to personal
transformation. Now fd like to empower you to choose to lose. I hope to
be your partner in weight loss and life transformation: I'm so excited to
share our philosophy with you and cant wair ro help you write your own
success story! i_

6
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 In my eleven years as a personal trainer and fitness expert, I ve learned
somerhing really big: Droppingpounds and gettrngfit dren't redlly about diet
and exercise.I'm going to hand you rhe real keys to losing weight. when
you read my clients' Success Stories and see the jaw-dropping transforma-
tions that they've achieved, you'll know my program works. And you 1l
wonder, "What do they know that I dont?"
The first and most important step is to make a commitment to yourself
nor just to lose weight but to change your life. On the day I start working
with a client, we have a convelsation that lays bare the truth behind the
client's weight issues and reveals what the client really wants-and what
the client actually can have. For most people I work with, this conversa-
tion is the turning point when they realize that transformation is a
genuine possibility for them. That's why they go on to achieve such
extraordinary results.
I can't say it enough: Reaching your weight and health goals, as
well as staying healthy and gorgeous once you get there, is about
transformarion-remodeling your lifestyle, your life, and yourself! Yeah,
trimming those excess inches can improve your life to some extent. But
it really works the other way around: Transforming your life is rhekey to
gettinglednpermanently and maintaining that fabulous body. What does
transformation really mean, and how can you do it? stick with me, and
I'11 show you.
Working with one arnazingclient after another, and working nonstop
on myself to become the best me I can be, I've witnessed and experienced
transformation. And I have uncovered the most crucial and powerful in-
gredients in transformation. They're just as important as-no, more irn-
portant than-the physical techniques!
Here's the big news: Exploring your identity, findingyout duthentic sev,
and getting to know your emotional side-what makes you tick and what
makes you stumble-are essential to transformation. So are believing that
you can do it, keeping your promises to yourself, learning to bounce back
from setbacks, and surrounding yourself with people who believe in you.
I'd like to share all of this with you-that's why I wrote this book'
In my first book, choose to Lose: The 7-Day carb cycle solution,I laid out a
terrific diet system called carb cycling, and I introduced a super-easy work-
 i
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parpunr{ o.^ .1 ue^a 'dgg 'uar asol d11eug ruaqr padlaq Surpdr qre: -i1sr.,_ - 'qeaa iRa
-feJnu ,^aoq alerlaq l.un daqt teqt aru plo] o4oq.^a aldoadgo sp,la.orl au-- _: s-r
lnoqe
parulaq,^&Ja,\o uaeq a,\ I 'sallasruaqr.ro31eads stlnsar ar{t pue .aldrsagrl a-:..- se 'sleo8
-qrer ar{t peleJqrue aldoad Jo spuesnoqT ,aso11 ol asooll) Surpea; .la.rri-,-
'sa^rl Jrar{l 8ur,to:drur pue u,^aop Surruurls ssaflns elqrparlur pEL{ :
IC,- r{Jns aAaI
rsrg dru pesn or{,^A. aldoad eql asnefeq .Sururealgo sp€ol s.ter{I .xrlu rut _ - E SI UOI1E
tl pappe pue s;ead aldnor lsed aqr ur uorteruJoJsueJt pue ,asruaxa ,Eur1:..- -ESJAAI]OJ
qrer lnoqe peureal a .I teq,^a ualet e^.I .t sa8nqcocltnl puE.euo lsrg eql ;. lEr{n& pIrB
oJur aqlJo uorsrel parue^pe aqr no.( sa,Lr8 ,eas
looq srqt iplJo^e rnor Ir --: eql purqel
IIL^. auo srqt '1ooq rsrg dru pear t.upp nodgr uala lnq ,esol ol rsoolla *. Suulroar
Surpdr qrel ro3 uonepunoJ prlos e pue sfrseq algesuadsrpur pug ll.no\ u
tlasmoC
luo{. rc11s3q s.leqt de,rvr. aqf ur rue;So:d au.:
>lJo,AA ot,uoq nod,^eoqs ot tue,^a .lle-stg-azrs-euo sr ure.r8o.rd
osrlrar:
I.^aoN il.nod pu
ou teql azruSorar I tng 'l€al JoJ->lJo^\ ot uonnlos apd3 q-re3 de61-1 au- -eurJoJSrrE
rnd plnor daqr os selrl rraqt otur saurtnor esrlraxa alnurlu-uot aldrurs pu. uaqttr'1q
8uq:dr qref, lrseq ate;8atur 01 .^ oq aldoad rq8nel 1 .ssaro.rd lg-la8 aqr sa:: ply fioqa
-ralelre pue tredurr ssol-rq3ra,la. s.Suipdr q.rer sagrldrue lerlt por{lalu tnc
PeuJEal a
 carb cyclers for sharing their experiences as you choose more and lose
more for life!
One thing I learned from the e-mails and letters I've received is that
some people find the principles of carb cycling and general nutrition kind
of complex at first, and that it takes some time for some of them to figure
out how to turn the facts into action. So this bookis a lot more interactive
and better at helping you to bridge the gap between its pages and your
actual life. It s packed with step-by-step advice and all kinds of tools that
make carb cycling real, hands-on, and practical. I'm going to introduce you
to d truly doable, livable, and sustilnabte weight-loss and weight-maintenance
program. You're going to love my fast, easy, and convenient techniques!
Whatever your specific situation, the foundation of the nutrition sec-
tion of this book is: There's a carb cycle for that. You can adjust the carb-
cycle plans, workouts, and recipes according to your needs and to the
demands of your life. Customizatl:ofl puts you in control, because all of the
techniques can work for you no matter where you are in your life and in
your transformation process! Youll have the flexibility you want.
I introduced rny Classic Cycle in my first book. It's the simplest of the
four carb cycles laid out in this book, akhough it's not the easiest. All
those carb cyclers who read Choose to Lose started their weight-loss jour-
ney with the Classic Cycle, and the ones who've stuck with it have lost
weight quickly and steadily. If you're ready to take on a moderate chal-
lenge but like your path straight and smooth, -y good old Classic Cycle
will reward you with fast weight loss.
TheEasy Cycle is alaid-backversion of the Classic Cycle. I ve designed it
for people who are just starting their journey and who feel like they might
lack the willpower to stick with carb cycling. It's especially for you if you
need to reward yourself regularly with your favorite foods. Itt for you if
you're terrified to take the first steps toward transformation because you
dont want to feel deprived and restricted. If you do the Easy Cycle with
no deviations, you will succeed, because itt built around ideathatifyou can't
hate it today, you can have it tomorrow. You're allowed to cheat every other
day, but you'll still cut your calories in half! Of course, you won't lose
pounds as fast as on the other two plans in the book, but you will get in-

10
LL
tve up) nod puv idqtleaq tea 01 pu pJope t.uer nod ,t)EJ ul _\\r:.- - -q 1e3,
eqt tno ..dql1eaq tee 01 proJJe t.uel I,, 1rroJql .doar;c aqllltlt slnew.Li..::. : asol 1
'Ksoa puo tlcmb aq 11t*t poot
mo{,?wndat4 iruo{ asoor{tr ot slearu snL .l. . _ raqfo r
1,Up3tto,
dtxrs uer{l aJour eAEq nod reqr os sadpar eseql uo suorterJe.\ qJ€l--\\- , , - :
-q8rq nod a,r.r8
osle II.I 'satnurtu e^U uer{t ssal ur a1eur uel nod teqt s:;._ -- qll^r e
snorlrlep funql ue'ql eJoru tno d"l II.I 'tuarualuolradns larp a1r...:-:,= nod asr
eqt a>lEru reqr sdrl Sunea pue 'sue1d leeru 'sadna; nod a,Lr8 ot SuroF ; ' nod:
3I
nod uer ,lo.og 'sa8ualpqr ro8 a-\..
qgo rr lnd nodp
.
'ue1d uoilr.rlnu Suipdr-g;etr ar{t uo snloJ ot erurl qlnur os dluo a,r:
- rq8nur
rasnoq er{lJo
tno aurl rnod;o ro1 e puads nod'elnpeqts f,zen e toF l ,- . , rg pau8
dsnq a.r.notr idrrlea.r depd.ra.La are3 nod se nod roJ >lro,^e rue;8o;d aqr rri.
-
I uel ,/y\oH 'eJrl trlf,er{ .rnod otut 1g 01 ,alqrssod se luarua.ruol puE .,. . = , , ap,t3
aq ot 1] lue.Lr nod aou>l I lirlfl '10111 .+ot apKc qfi) 0 spD171 'pepeail a:.no-.. - = . - -Pqr
-Jar{,4d. 'sassaulea,to. pue sqr8ua.rts rnod releteq,^A. 'a.re nod ralaor{,lr _ ( ea
lsol
iaJII JoJ 8ur1:dc gJel tu.I ']r esn ot anurluof I ter{l lrtsetueJ os sr uriC .- - - -Jno[ s
'Surtrdr qJEl Jo stgauaq ssolrq8ra,u aqt Surzrurxeru elrq.^. e)ut1'.,.,.:_-;'
IIV'rs;
tno(, aspatcur dllenrre uer nod 'apd3 Irg ..il qtl1ylea.^6. e s.tep n: - , = - - er{l Jo
aladruof ro tno ryo,Lr. nod Jr uala 'alueuuoJJad rnod IenJ ot qBrq :> . - -
q;er.rnod Surdae>1 apq,ra. rq8ra,rn Jo 1ol e osol ot nod sno11e ap,i3 r,g :- w Pu"
'tEJ.^aau Surure8 prole pue rq8ra,Lr. esol ot altdr g"rer ilrls uel no-i .--,. aipJo
Jo tol E paau pue sarJolef,Jo tol E uJnq nod q8noqr ua.Lg 'tq8ia,u. aluos :, -: egl 01
01 tuE,^d no.( rnq a,ture-radns dpea.rle a;.nod;r nod.rog sr ap{1 t1J r-i' -qJef,
ileql sI Iool 1v\oH 'sdep Suru;nq-te; "rnod uo ,i1a.,,;-: -: . -f,3s UC
eroru urnq 01 dpoq.rnod aur.rd or 'dllerr8arerrs s.(ep Suusooq-rusrloc:_-'-_ ise
palnpeqls a^.I puv 'op sueld rar{to ar{t uegr sdep Bururnq-te-i :-- _ nuou
Sutpnpur dg ssol rq8ra,ta. sozrr.urxeLu t1 'apd3 dseg eqt Jo ap.{.1 r:s!.'- nodar
aql qtr.^A uerlt nlsot sqnsat pB no[ os apdr q"ret rnod dn srra.r a1:-i3 c] ..-- lEill q
aq1 'pa8reqtroqrnt '8ur1cdc qJel s.tl 'nod.rog apdc agr sr srql 'tuerutru:'-* - .rnod
8rq e uo e>lel ot dpea; ar nod pue ereqt ra8 or dslue d11ea.r a.r.nodJl .llc.i: : : AAIlf,E
se dlprnb se sleo8 ssol-rqBra,u ;nod qrea; uer nod os sllnsal 8ur1r-i:-:,-:: a.rn8g
.rnod segrsualul pup seteJalaf,f,E qrlqr\\ 'apfl oqtnl aqt s.aJarit ur-'- puFlu
'dau;nof uorler.uJoJsueJl rnod l.rels ol de.t ts:.t:-
leql sI
aql sr tl 'op uer auodue tnoqe tsnlteqr rue.rSo.rd eldtsaJll alqeurelsns -._-- __
e srapd3 dseg aqt ter{t pug II.noI 'stlnser tuetsur uro"t; uouelgue:F :*.:, esol P
 healthy on the carb-cycle program, because you can customize it to your 9Lfi"E r

needs. It will be easier than ever to eat right-which means you'11 succeed :."r{ nm
in your rveight-loss goals. Enrt
"Okay," you say, "I kinda ger ir. Bur didn't you say something abour ex-
$mu
ercise, too?" Yes, to really rnaxirr'ize what carb cycling can do for you, you'll df "rxl
need to get ylurbody moving. You'll need ro burn the carbs that are stored
in hwni
your muscles and jack your metabolism to the roof by developing and ireFrf
moving those muscies. Sounds intense, right? And time-consuming. Well, Tm,l]
actually, not so much. Tho her
I've designed simple muscl.e-develoytir.rg workouts that I call Shapers be- Itr crrt
cause they sculpt your body. In this book I've included twenty brand-new amikm-
ones I cail "9-Minute Missions" because you can complete them in just ;rl-irJtrn
nine minutes. You'll begin every weekday by completing a 9-Minure Iou d
Mission-the ultimate way to start your day! For cardio fitness, I've de- *encarl
signed muscle-moting workouts that I cail Shredders because they burn fat Bcrtoml
71ke crazy. shredders are less inrense than Shapers and take a little bit lon- trr:* rhar
ger to do-anywhere from ten to sixty minutes, according to your fitness itm{ger
level. (lf you're super-fit and want to get fitter, you can make your Shredder ,lr<S. prr.{
workouts even longer.) I ask you to do Shredders five days a week. you can Srrish lin
take both the Shapers and Shredders iaid-back and easy or rigorous and Iri grrng
demanding, depending on whether you're just starting our, a weekend I ike i1
golfer, or a marathon runner. To help you fit the workouts into your day,
and to help you stick with them, l've made the exercises easy, effective, and
fun.P.:eally-it's true!
The Shapers and Shredders are easy because they're based on the types
of movement thar your body does naturally. Every day you push (closing
your car door), pu1l (opening your dishwasher), crunch (sitting up in bed),
and squat (sitting down at your desk). I'm nor asking you to do anything
that you don't already dol This is part of what makes rhe workouts so
effective-this, and because you'll be doing iors of dffirent exercises, not
the same thing over and over from day to day.
I'11 teach you many variarions on rhe Shapers and Shredders, and I've
created a whole monrh of different workours for you. changing it up like
this makes the workouts fun because you don't get bored. And the most
fun is that the shapers and shredders get results. when you repear your

12
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.rnod tead
lsoIII aq1
a>11 dn 4
3 .I pue '
lou 'sr$p,t
os slnoE(
Surqrdue
'(paq ur d
Sursop)
sad,tr etp
pup'elLxp
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ieltltolsrqi Surop e;.a,Lr '{Jalof ar{t uo s,{es lr 3:.- pua>{aaa.
isnJo qroq.rog daurnoflnJrapuo,r e aq o] Eu:c,: . - puE snoJc
'no| Swsoorlt 1uJ pue 'a8ueqr dqrleaq ---
B e>leru o1 Sursoor{r or.no1 .auii j .__ uEf, no^ -
.rnod ot de,ro. aqr 1e no,( Suuaaqr 'luaaad ggs io(, ,prrrq l\fu.t aqll.I pur s: = rePPerqs
-trns ol qred elqrpa;lur uE ot deru aqt pueq .rnod uI ploq nol ;8uro8 teF : '.. _ ssaulg Jrl(
lnoqe Suqulqt dots ol paau nod-ayr1 .rnod ru;ogsueJt pue rq8ra,tr tE Lr : : : - -uol llq al
ot tuu,\\ nod;r--*sllnsal 'uoqta ol
tue,^A. not{, 11
llpc o sr >looq srql 'aur1 LuL -- r re; ulnq
'du,,ro. aqr 3uo1e tr puetsrepun 01 etuof -ap a4I's
1.nod aatueren8 1 lSurpdr qrEr :::_t
nod a;ogaqJnls uorteurJoJsueJt srqt IIe puelsrepun ot e^eq t.uop n'-. alnurIAJ-6
1a3r1 rea.r8 e pue anbrsdqd rea.i8 e or gted rnod uo &ur1tolmot1l1^r r:.- . .- lsnf ur ur
no,(,'f,ent aqr 3uo1e algtunls nodgr ua,ra 'reqr nod eJnsspar IIr,/y\ pup 'uo:-:'* ,^A.eu-puer.
-JoJSUeJt o1 -
deu;nof aqt Lro tledxa ol ler{,r\ nod ,Lloqs 1p,u s.ra1:d: qrrr ..i. -eq sndoq
:
-laC 'eral{l re8 ot 3ur133nrts IIES are oq,^a .ro sleo8 rrar{t paqleor e,\EL: r _.
srepdr grel Jer{toJo sarrots Jqt ur uoueprlel pue uoue:rdsur pug 1[_nr)-i '11a41'8ur
jias.rnod ot sasrruo.rd .rno.( Surdaal pue r(trrF:- _ pue 8ur.d
leuos.rad 3o aruel;odrur aqt uo puv Suuutolsuotl 01 spnes eql uo ur no ., -. ur PeJo$
il.I 'aJII .rnod urro;sueJt ot sueelu tr teq,la. tno pug pue ,s1eo8 .rnod pue -:-: , g.nod'nol
-.rnod,u.ou1 o1 1aB 11.nod,^eolloJ reqr srerdeqr eqt ul iuoueurJoJsuErt lr.(_ :: -xa tnoqe
s.tr-asrlJaxe pue tarp lnoqe tsnlt.usr ssol lq8ral6 :sf,rseq eqt ot >lleg tng
.ssaulg rnod ur eseaJfur
ieruosa,rd.e s.ll alqeafrtou : *: paastrns r[
luergru8rs e aruarradxa g.nod ,qtuoru 8ul,ta.o11og eql suorssrl4J atnu11\.,: rnod o1 1r
)v
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IIEJIJs'TqI
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uaeug Surure8 'spunod uat Sulsol .Surtarp od-od perrets aH .pooJ ry,1
ssaJlsIeuorloue er{l lno pall€/y\ duol .paddeJrpueq dle.ranas uJoq sEr
uos srq uaql tnq '.perJJeur ro8 aq ueq,^. Jaueq 3ur1oo1 pauets s8u-qf
'lnl seailaqsq
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rt e re qof e
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pue s3tupeuros dn pe.,vr,oqs Jaqlou srH 'saanelal of Jgo urq Surpueq q
'" ;H::::I:i":.11:1"1:;f::,":;"":;::',jil:H;:f ,, I
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NOIIVhIUOJSNVUI
ro r3u31s snur lHr
d..
 lflir- W
The Meaning of Transformation rh..rmsel
cbmldg
The real key to fulfilling your weight-loss dreams isn t diet or exercise: Ir's
prm{ o
life transformation. Sure, you'll need to eat right and burn more calories
Srrr r
to get the body you want, but that's secondary.
Hrea
So what is transformation? It's not somethingyou can measure, like the
Thrir
pounds on your scale or the inches around your waist. It's something you
ryhErirb
feel. When Heidi and I first meet our clients, we ask, "How do you feel
bEhini d
about yourself?" Almost every one of them answers, "I hate myself. Look
tFl liE't ttt
how I ve allowed myself to get to three hundred, four hundred, five hun-
dred, six hundred pounds! Why wouldnt I hate myself?" Then we ask
them, "But why do youreally hate yourself?" Most of them say something
like "I'm a compulsive overeater. I don't have the willpower to exercise.
I'm pathetic!" They don't see what's really going on, and they don't under- fm gc[ng
stand how it happened. tmn$rtr
You don't have to be obese to feel this way. You might be struggling r}i'rrs an
to lose fifteen or thirty pounds, or even just those last five pounds, and you're *tos
not getting anywhere. You think you're a failure. "I'm weak and worth- bookl wa
less," you say. 'Just look at me-I'm fat. I'm just an out-oishape disap- disrcrere{
pointment." Dery il
Like my obese clients, you're certain that you hate yourself because driren br
you're overweight, and you're certain that you're overweight because you ud-r ab60
eat too much. But in fact, you've got it backward. You eat too much and
bofts ofca:
you're overweight because you hate yourself. You don't believe in yourself lifr- cory
and you dont know how to love yourself. If you want to get the body you
yur"re mie
dream of, this needs to change. You need to transform from the inside
rcsswit
out.
Transformation isn't weight loss: Ift your journey toward lodng yourself.
Itt about growing your self,esteem, accessing your inner power, and build-
ing your sense of selfworth. Thatt the magic that can energize ordinary
people-includingyou-to do extraordinary things. And one ofthose things
is to finally, permanently drop those pounds.
After our clients reach their goal weight, and even while they're still
working at it, they realize that their journey isn't. aboutthatnumber onthe

4r\
Itv11 ' :. {::'. -i r.r:,
"" ..-".;.r3-.. ' .."';:"'{ : **il 14*Hi: i:iji{ i_ii:l:
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'ssaro.rd srqt ur e^arlaq 'tlasmo{ ul euelpg:(sr 1r asnetaq) aldrurs os pun.: euluo E
rq8ru taJfas srql 'uorleurlsap Jno ot sn la8 ot pa;rnbar tJo#e er{t L{tr,r- prs a4
lnd a,^a pue 'a;a,Les;ad oi dlrilqe uerunr{ d;eurp;oe.rlxe Jno olur de1 :,.-
'upc am e&e"Lpq a,^a uar{uY\ :luerpat8ul tr8eu aqt srJaileq teqt prES sde,u.1e a.., ' s8urqr
d.reurpr
a^ellag :larfas lsrlJ aql -PFq P
tlasnot
'tr elEur 11,nof, utou4l puE 'ruar{f aso qleeJ .rnod urqtr-rtr. ssalt:,! aprsu
Surpdr-q.rer pue uorteurJoJsueJt 3uo1agr1 tnd sterf,as asaqJ .parJl J-\r._ noddpo
rarp a18urs d.ro,te qtrrn puetsJapun dlataldruot a--.'
Buo.r,lo. tua.^d. teq,^d.
31as.rnol
.rnod ur arun lsrg ar{t roJ 'lll-^a no1 'are1d otur
Surpdr qrtl : pue qf,n
IIEJ IIIr\& Jo stl.
pue stnu lerrsdqd eql 'ruonf,B otur ruaqt tnd pue sJarfas asaqt qrosqe .i1r -- nod as
nod arug 'rad "'epol aql paraqdltap t.ualer{ tsnlnotr'uaqr dq ua-\i:: asnEtre
a.r.nod 'treg ui-slarfas rnoJ
asaqt ,^aou>l dpea.rie nod 'aprsur daa6
'uotlprutotsua4 a18urs Kp*a o1 loxluesse {1ay1osqo eJE pJreAo)s.:l -desrp
aAEq e^\ reqt s8urqr 1n;ra,no.od puE IEuar.uouaqd.rnog eJEqs ot tue.4d I Io,: - -I{1JOna
slqt ul'sueddeq uorleluJo;SueJt,laor{ olur tq8rsur r{Jnur os ure8 ol a:.- ar.nodpr
-nlJoJ usaq aAEr{ I pue rpraH 'salr1 u,ro.o Jno ur rorre puB IerJt puE slur.-l SurlBBn
aruosa,^A.e Jno qtr,la aruar.radxa aJrl-leer ot s>lueql 'algrssod uorter.uJoJsu::-
3uo1a3r1 a>leu teqt staJlas ietuaurepunJ ,^6.aJ E
uo ur nor( la1 ot SuioB r:- -Jepun
'asIfJe
uolleuJolsueJl Io slaJfos Surqrau
{sE er.
-unq el
iool 'uorlotutolsuotl 1vU1 eilolu uL): i.: >IOO'I J
ler{t ,^dou>l I 'e^ol1las pue d.rotrr,r. qtreal ot ssausseladoq pue teaJap pulq: - leag no
e^Eal stuarll Jno aes e1v\ erurt a18urs d.ra,La de,nr.e sn s,^aolq t1 'srqSraq:r::q:. nodBrr
-o]Er]s ot dn toqs seq uaatsajlas rrar{t pue euo8 sr partegjlas JreL{I agl e{tl
'S f ,i.
Jlaqt peruJoJsuert pue alor{ Ieuortoura rrer{tJo tno sallasuraqr 8np a,r,-ia-,'- sarJolEl
leqt pJIpl{t eJoLu uJ^J a.r..,(aqr 1nq'sJrpoq,4d.au InJnneJq lrrr.{]Jo pno-_ s.ll :asrf
a.r.daq1 isallasureqt arrol daqr asnEraq'tno slseql;raqrgnd pue ,s.rap1no'--.
;taql a;enbs 'qBIq surqf Jrer.lt ploq daqr ',{ruoud tsrrl Jreqt sal{aslLrr:-'l
epelx pue prtuatod d.reuip"roe.rrxa rraqt otur pedder arr..daqr uaq^\.rii-,-l
 and believe that your transformation is possible. Not just transformation
of your body, but lifelong transformation of yourself. If you dont at least
believe 'maybe I can," then transformation isnt going to happen for you.
But when you believe transformation is possible, it is.
With beliel you're capable of accomplishing things you never before
thought you could do. You tap into extraordinary inner power that gives
you the drive and perseverance you need to get going and keep going, day
in and day out, to lose that weight and to change your life. Behef gives you
the ptower to achieve the extraordinary!
But believing in yourself can also be complicated. As Henry Ford once
stated, "Whether you think you can or you can't, you're right." Millions
upon millions of people have attempted and failed and attempted and
failed to slim down, and they dont believe in themselves anymore. What
if you're in such a dark place of selFhatred that you dont see how you
could ever believe in yourself? Is your situation hopeless? No, it really
isnt. It's okay if you don'tbelieve in yourself yet. Don't worry: I'll show you
the way. I'11 teach you what Heidi and I have learned about growing your
belief in yourself-the steps are very simple. No matter how discouraged
and desperate you are, you can learn the step.s. When you do, nothing will
be able to stop you!

WHY WE WORK WITH SUPER.OBESE CLIENTS

We know something you dont know: We know what you're capable of--
because we ve seen what truly challenged people are capable of. It's some-
thing we've learned by working with extremely obese people who are so
discouraged, so low in life that they ve lost hope. They come from a place
of such despair and darkness that a life of health and happiness seems like
an untouchable dream. They don't believe in themselves, but right when
we start working with them Heidi and I let them know that we believe in
them.We show them the secrets to growing their self-belief.
One reason we choose to work with people who face the longest
transformation journeys is to prove over and over again that transfor-
mation is possible. If they can do it, so can you! I ve filled this book with

JlI
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IIe esol uef, dagr3y ,ro;
r1 ta8 1 iaru s.ter{I ir{so8 dru q6,, Jlas.inod or des pue dlrrep Jo tuatuorL 'nod.rog uadd
e aruar.radxa 11.nod asaqt pEeJ nod ueq,u ieqr adoq 1'Surrr,ariaqgo;a.ro; lsBel le l.uop
eql sseutr,l\ uer nod os sluerll eseqo Jno Jo aruos Jo sarJols Surzerue au: uorlBurJoJsrre
 What am I mosr huppy about achieving in the pasr year?
In my life?

The S

-n", *r; ,;; ,;;.r"r, 0..,r,o, , -"0" i,, ,t. prr; ,;"";r-;;;
months?
t:

Who is my best friend? What makes our relationship

so special?

What's the best compliment I ever received?

What's the most daring thing I,ve ever done?

What are my passions?

What are my skills and talents?

What do I love about my life right now? (Lisr everythingt)

What am I most grateful for?

Think about it: you've got a lot going for you!

/t
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uaqr qe.r8 pue tno rdal dlrsea pue tueuodlur os ec. : j.- *
qrea"l 11.nod reqr
;1as.rno.( ol sasrruord rnoJ\'e^p'tlnor(, K,4u?yp enLu eql 'Kflt&a1ur )tto..r.-:... "
no{. atow eqJ :uorteurJoJsueJt ot ,(A) HHI SI SIHI osnetraq 'dn uf rs.-
iino{, o1 sasrwotd tnoKBurdaa4lnoqp teqr\\ i: : -
aqt uI uosrad tuetrodur pue alqenle^ tsour aqt o1 sasrruo;d Jno,\ 3u.j:- .
lnoqe ter{.^a tng iasruroJd rno daal ot Suro8 ar.a,^ . 'tr u.rep qso8 'pro,!- -
auoeruos a.trB a,la.;1 'srar{to ot sasnuo.rd Surdaal 1E fgrJJat aJE sn,+o :s
'slqtJo asn€f,eg 'uorleJnrrpe pue tradsa; peuJea seq ..pro,^a srqJo u:'- :
d;orsrq rnoqBnorql 'dtarros d.re,ra ui Ieapr uE sr-pJo.{\ ;no.( 3u::,: * - -
'tlfiarur se,^. aJar{,la,etuos ter{J'' ''ereq,^A.aruos trEts .- :: -
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teqt s,^aolq dpoq a8nq e>lel plno.^a JaneqJlas pue ruaatsa3las rrau- : -
daqr 31 'USAEN 'teadar I 'salnunu auru-dtua,ul le dots nnau leql - r-
Jo atnunu eJtxa ue ua,La aqderu "'dlrrqr IInJ eqt paralduror puE "!:--
-urur.(urql sa^lasuaql pasu.uotd daqr teqr sr tnoqe ale) op,{aqt tru-.r,_
'llrrupEer] ar{t uo sar:..'.'-
d1.uqr Jo stgeueq ssol-teJ ar{l tnoqe ssal arel t.uplnol daql 'qruoui :=',- ,
qluoLu pJrntrnu pue pJrJ^oJsrp a,r.,{aqr teql a^olJlJS eq} JIEJqJIJ-- j--.
-rll rno 'q8rq urqr pur tno tsaqr ',(au;no[ 8uo1"reed Jrar{t Jo pue aq] t: '': -
puers daqr uaqdyalqo4oetqun {11vn1na a.r.daqr leql Suorts os aruoraq .-:-- *
:uoluurol ur Sulqtauos a^eq sasrruord .stuerll JnO itl op daqr op -\\c 1
'{ daa4 {aql 'sattlasweql oi ei.'..,:--
o e4pw Kaql uaryw leqt sr stuerua,\arqle alqrpaJlur eser{t a{eur sluarll rnc, - - :
-Eer IeaJ ar{I 'aurtnoJ dpep .rragt ul a8urq: Ietus e Surleru ot tualutrLu; _ ,
e se petJets stlqeq aseqtJo r{lea tng'tno eprsur eqt tuo.r; dqrleaq u*:--
e>leur puE sle^el IoJalsalor{l Jrar{l u./\\op 31e1 lEr{,^r eJE strqeq pooS .slLr _
iIE:
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teqt suoseal lerisdqd aqt aJE tno
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asnuotd auo araqr raB daqr 'rreg ur tng 'a[ur] e re punod auo Jo alrru au. - ,
Ieeur auo sleo8 ssolrq8ra,r,r. ;raqt r{f,EeJ stuarlf, aseqo Jno lurq} tq8iui :. _ ,
:"ol']"':'
sosrruoJd Jno^ deay :loJf,as puotas aql
1a911 d
Keeping each promise to yourself has to be your focus, because it shows
you that you are your owntop priority. Each promise made is another step
toward valuing and loving yourself and a brick in the foundation of your
transformation. Each promise kept-your integrity-is the mortar that
holds the bricks together, and the more promises you honor, the stronger
the foundation gets.
Every time you make a promise to yourself your selFesteem is on the
line, so make only first-class promises you know you can keep. Give your-
self the respect you deserve by making honest and authentic ones. How
many times have you made wishy-washy, halfhearted promises like "The
diet starts Monday," or "I'11 work out when I have the time"? And how
many times have you shelved these pledges? Yeah, over and over and over
again. Youve got to get serious about your integrity. Transformation hap-
pens when you honor your promises over your reasons. So look yourself
in the mirror; make a solid, real promise; and then fulfill that promisg.
The outcome will be powerful beyond measure.

THE PAIN OF BROKEN PROMISES

But the outcome of breaking a promise to yJrrself is devastating. When

you promise yourself that you'lI lose weight, and then break that promise,
you might think at first, "Oh, we1l, no harm done-I'll try again." Well,
guess what? A lot of harm was done!
Your diet's out the window. Another chance at transformation evapo-
rates. But that's not the crux of the issue. If you break a promise-any
promise-to yourself you're worse offthan ifyou'd never made that prom-
ise in the first place. When the day is over, the lights go out, and you're all
alone, you're left with the shame of another failure. Either the negative
selftalkbegins or your bruised ego comes up with a million and one rea-
sons why the diet didn't work this time: "I don't have time for breakfast!"
"I broke a nail chopping vegetables!"
But the fact of the matter is that you broke a promise. It hurts, doesnt
it? It undermines your self-esteem, your self-love, and your selfwill. You
nosedive right back to where you started, except this time you crash a little
bit farther from your goals! Once again you think, "I knew I couldn't stick
 !
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EZ *.di l;Y lj.J" "'i * .i. I il ""i: I ": --,,. *
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-tradxa pue tseJ oot 8ur^ol^ 1dn a,tr8 11,no[, saaruatonS $orilIe t1 'de.ue :u: , no 'llMd-fl
aldrsaJrl rnod ur sa8ueqr Ielrperaletu ol Surd;t 'eJoqilnJ uEId asrfJa\l : *. l.usaop'slrr
tarp ,^&eu e otui Surdrunlso alersnu eqr apetu dlqeqord al.nod 'turod ar-*, .
tV 'sasltuord paregur ,(llerruatodJo uortelrdruor e sr-iauo srqt Surpn-r* ..ilsBJ>I€3rq
ssol-lq8ia,ra. pue >looq tarp dre^a d1:eau '1rJo >lurql ot aulol -EaJ auo pl
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'ure8e ezzrd iee re,\au ot ;o 'dep
;de,ra. o111 ^(.re,ta sleau Jallerus alg tE r - -uo.rd teqt
;o'Suru;oru d.ra,re orp.relJo salnurur
dulr{r op ol osrruord aidoad p:::- due-asrruc
el.a,^d saurrt dueru ,Lr.oq nod 11at 1.uel I 'auo a8nq dp.ressatauun Juo ->: -oderra uorl
.ro'aruo te sasrurotdJo r{rung a]oq,u. E sa^lasurar{t eIEuJ daqa sa.sr:,,. .'
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,
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to ryo $n[ ata,w sasrruo;d ualoJq asor{] Jo lsoru ter{t peJelolsrp e-\.:., uaql1'8uu
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sluJllf Jno UJJS JAeq I pue rpiJH JJJJursut Jo IeJ, to f,zq Jl.no.i :.:. ,
-aq tou s.tl puv 't.uef lEr{1 seuo pue 'rda1 aq uef teqt sasrruo;d aJe arlL- '
'sasnuotd are erJr{t uaqt pue 'sesrruo.rd aJe aJaql etu lal :no.( 11at
',^A.Opur,^^. aqt lno u,&lou a^er{Jlasrnod o1 sasrtuo.rd.rno1 'depoi u:: 'asrtuord le
-der1 or Suro8 ro51 iop ot Suro8 a.razrr nod orp;er;o selnurlu dr.rlqr ar{l p - . glas.rnod 1or
'qead qg 'sei88a,tJo qrreq teql Surrueals pue Surdda;dJo peetsur Ezz.: -deg uone
e Suuap;o ar.nod pue patsneqxa ar.nod 'tr .^rou>l nod a.ro;ag 'op ot saJo - - Jaao pu? Ja
u,r,r.o.rnod to8 a-,r.no,{ pue '.saJoql rraqt pue >lJoaaruoq rreql 0p spr>I .-- puv t
^roq
arns e{Eru ol lo8 a,L.nod os 'alei 1"ro,^ . ot ser{ asnods Jno .slooqls tuare-r.: eqJ,, e>l[ s
earql tuo;; dn spq aqr prd pue spueJJa ar{l unr ot a^eq no1 'rieJ t.usi r- l\r.ol{'seuo
puy'suaddeq agrl'dsnq sI aJII rqea ..iatult aqr 11e;1asdru ot sasrrxord _.;* -rnod errrg
daal dlqissod 1 uer '3ur;apuo,la. dlqeqo.rd er.nod,nr.ou tnoqe rqF.'. eql uo sr ur
^\oH,,
eSSAllSUnO 0I SSSly'lOUd UnO yVIUs l/v\ O0 AHM
raBuo.ns a
ler{l JelJorn
_
'salqurnrr uoneruro+suEJt JoJ f,tllqlssod.rnod pue .>irEIq ' rnodgo uop
sapeJ per{ nodgarlaq;o ;arutur18 iuy itpsmoKw?wtar1aq-torfas uoner.u:. - dals .raqtou
-sueJt lsrg tEI{t ot suaddeq teq-tr ssan8 oS ..'sa>let tI ter.I,^d. e^Er{ t.uop I 'tl rlli r.- s-r\\or{s 1r 3sr
 Maybe, maybe not. But that's not why your promises broke: They popped
because they were inflated!
Do yourself--and your self-esteem, and your transformation-a huge
favor and take it easy! Within these pages I offer a whole series of prom-
ises in the form of nutrition guidelines and exercise schedules that will
absolutely give you the body you want. Each one is sound and levelheaded,
but if you roll them all up into one giant promise, you've got quite a load
to carry-and you're bound to drop it.
Don't get me wrong, I appreciate your enthusiasm, vigor, and desire to
take it all on! But making too many promises at once just doesn't work.
Believe me, you'llreach your goals-ifyou keep your feet on the ground.
Believe in yourself by making promises you can keep!
]Why do youbreakyour promises to yourself? Do you sabotage yourself
by making inflated promises? Think about it and write down the answers
to these questions.

What were my New Year's resolutions last year? What other promises TLC POU
have I recently made to myself?
.er &e oli
*p-- The
h- Thr's
Did I keep any of them? Why or why not?
ffmsth
mg- Irhas
r&tanotfo
Did I make any progress on them? Why or why not?
oywr.fr
fleret a

&ohrn
Did I abandon them? Why or why not?
i ir--alrg
&lfEfir
dm.Iffive:
When I make a promise to myself, do I keep it? Why or why not?
grea Yan'
rlirn,tres d
mal fiIt-y-oi
When I make a promise, do I write it down? Post reminders everywhere?
prand 1fo5

Rprrrrf

r\t
 t a 1:I"!. -
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J1as.rno.( ot eleur nod sesnuord aqr daal ol luetJodurr os s.tr asnerr:
itad tr la3 iepeur rro,t, asrutotd eql pu: .:.'
lnoqe s.tr-orpJeJ er{l lnoqe lou s.ll 'aso1 nod pue spuofes auru-,it-l : _ , iaraq,r-i:
-.
salnurlu rnoJ oc 'porJad 'ur,r,r. nod puB a^u asoqt llH .orpJef, Jo sati-.-- _
a,tg dluo roJ sr asnuord aqr tng 'JalseJ leo8,rno,( qrea; tsnfll.notr ::::--:
s.tegt 'eJour a^g op ot tue^\ nod poo8 os IaaJ nod aleur satnurru a^g-II .=: iloi
d.ra,ta 11gpg uEtr nod ler{t asruord atnuuu-a,Lu E s.ll .satnurur elg ro-l r. :
tsn[-n1 Surqcrem a1rq,,rn areld ur 3uq1e.u. '{]olq aqt punore 3oI e-.. -
leq.A.\ J3lleur l.usSoc ..'salnur[u a^g 3rutur3,, sr Je,^^.suE Jno .]EJ uJnq
o- :
plnoqs daqr orp;er qtrnru /y\oq sn >lse aldoad ueqd\ :alduexe uE s.errH
'uorleluJoJsuerl
Jo daurnol :no.i -
dals e sr asnuo.rd durr qreg 'auo teql ratselu pue asnuo.rd a]llrl Jeqloup :::
uer nod uaql 'i1 11fin{uet nod,ta.oul nod reqr alqeop os eq ot seq t1 _.,: ,_
aql ur sta8 oJrl ueq,^.L uale 'alqeurette dlentre s.1r ter{t ]leLus os aq tsnru
-l-::
-Jno,{ 01 aleru nod asrruo.rd uorter.uJoJsuert tsJg d"la,r. aqr dq,la. s.leq1 ;.
-ruo;d a18urs e qrr-Lr sur8aq uorleurroJsue;t drala 'tr aas a,lrr de,Lr. aq1 ., i:-,
a18urs e qtr,r,r. sur8aq daurno[ d,ra,Lg,, 'sao8, q;a,ro.rd asaurq3 plo ar{] s:
Slsllr,loud UnOA gNldlly J0 U3/n0d 3HJ. SASITUO]G
SJE,^^.SUE f
glas.rno.i r
;a;11 ,(u ur irr-
-r.rd auo raqrunu aqr 3iasdu ot sasrruord dru aleru ot elel tI il1lv\ tEr{A\
'punorB e
'>lJo,^A. t.u
01 eJrsep
iself,Elsqo oseql punorB >lro,&\ pue peeqe ueld 1 uer ru.og
peol E atT.
'pePeer{lr
qasla Surqr^(uy idprueg tspuarrg 1dauo11
iarull gglasdru ot sasnuo.rd dru Surdaal ot elletsqo rsaSSrq aq] s.]Erll& IIII!\ tEi{r
-uro.rdgo.
a8nq e-r
iruaqt daal or alqe aq II.I rqnop daqr op:o ,e,rr
-rroddns daqr a.re '.op I uar{lA qasla auodue qtr-^a sasnuord dru aJer{s I oC paddod -i
 don't go overboard. Start slowly, by makingjust one smallpromise-"I will
eat one serving of vegetables today," "I will take the stairs today." Every
single promise puts your selflove on the line, so only make promises rhat
you can keep-and keep theml I see the payofffor our clients: when they
keep their promises, they learn how to love themselves, and they can do al-
most anything. Loving yourself is the most vatuable gift you can give your-
self. When you love yourself, you can realizeyour dreams.

THE POWER PROMISE

I want to give you every possible advanrage in making your physical and
emotional transformation, so I've written 101 basic, realistic promises that
you can use (one at atime!) along the way. I call these the power promises.
Each of these is a great place to start your transformation.
Take a look through the Power Promises. See how easy they are? Ifyou
make just one Power Promise to yourself your chances of keeping it are
incredibly good. So pick a promise and focus on keeping it. When you
master tt, add a second promise, make it happen, then a third. . . and so
on. Give yourself as long as you need to fuJfill each promise to yourself.
By succeeding, you'll come to bekeye that you can transform your body
and your life. Keeping your first promises to yourself will psych you up ro
do thisl
The Power Promises fall into three categories that are central to trans-
formation.

Food Promises-lWill:
1. Choose skim milk over whole milk.
:_
2. Eat at least one serving ofveggies every day. ''
3. Avoid drinks with refined sugar.
4. Cut out the beer and alcohol.
5. Drink half as many ounces of warer daily as I weigh in pounds.
6. Drink water before each meal.
7. Use a smaller coffee cup.
8. Leave cream and sugar out ofmy coffee.

1A
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'lerp dul ur Jaqg aqt aseJrlul !:
'tiES ssal tEl ::
'JallnqJo pEJlsur slo alqelaSe^ asl :l 'spuno(
'pooJ dru 8urd;;go peolsur a>leq ro .rueals ,llp3
:,
'qJlerrs Luo{ pooJ .,(r-u a>1e11 . :
a
'talreurradns aqt tE salsre elpprur aql drIS
'erar{t ur seoF
tEI{t pooJ pessaro.rd aql IIE pue ele,^ .oJrnu du;o prr laJ -:
AOJJOIUO1 JOJ SJaAOUa:
"
er{t ales pue 'uessep durgleq pue uorr;od reuurp dru3leq teg
'spuoras drlt -sueJl o1 IeJ
'sateld s.asnods ro
.spuJr{ durgo Surtea dot5
'pa,tr"rdap 1aa1 or dn nodq
t.uop I os uonerepour ur spoo-I alrro^EJ du dofua dlleuoiserrg dpoq.rnod
3lasrnod o
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'Surtea ].iets 1
nod uaq7y1
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'pooJ lseJ ol ou r?s nod31 ia.re
'Jef, aql ur Sunea dot5
'pelE.\rtolu puE 'sesu,tLold t2
I{sa{ ru.I uaq,tr 'Sururoru eqt ur qlunl pue s>lleus s.dep qrra 1re6 lEr{l sasrur
'leeru r{Ug .{ru rarge Sunea dorq pue prrsdqr
'retel tea t.uop
l os Jauurp JaUe qlaet dru qsn:g
'pooJ
.sppl dtu Suirea dots
'lea i asla
eras.,,duer",'rl::';:;;ffi
*;1l,,T"rJJ;::r.,:i -rnod aar6
'1eeul d.re,r.a le urato;d teg -p op uer *
'sJnoq aarql d.re,r.a tee ot Jaquatuar os LuTEIE ue taS
I deqr uaqzh
'dep e sTeus olyu pue s]eaur aarr{t tEf
leql sasrur
'leerel tsEJlearq ;aqg-q8rq';e8ns-rrroi re 3 frtatA ,,'[,e
'Suru;oru d;a,ta lseJ>leaJq tEg
IIIA I,,-rs.11
 37. Avoid refined white pasta.
38. Eat a whole lot more veggies of different colors.
39. Eat a piece of fruit every day.
4o. Eatmore fish.
41. Eatless red meat and more poultry.
42. Try new recipes that are free of gluten, refined sugar, dairy,
and eggs.

Body Promises-lWilt:
43. Stay away from the couch, which is a magnet for my butt.
44. Walk instead of drive whenever I can.
45. Get offthe bus or subway one or two stops early and walk the
rest of the way to my destination.
46. Parkfarther from the entrance at work and the store.
47. Take a brisk morning walk for energy.
48. Walk the kids to school.
49. Get up from my desk and walk around for five minutes every
hour.
50. Take a walk during my breaks and lunch hour.
51. Take the family for a half,hour walk aftlr dinner instead of
watching TV.
52. Take the dogto theparkeveryday.
53. Walk or run the dog around the park instead of standing still
to play fetch.
54. Walk to work.
55. Ride my bike to and from work a few days a week.
55. Do my own housework instead of hiring it out.
57. Mow my lawn with a push mower.
58. Wash the car by hand.
59. Exercise for five minutes a day.
60. Work out in the morning before I do anything else.
61. Exercise during TV commercials.
62. Do fifteen push-ups, fifteen sit-ups, and fifteen squats
every morning to start my day.

30 {:r.l*ii*[ i14*i{il
L t ru*i"ifi'";S*itl.iYtri.,'ii:] i-;H::ri1:
'suorloure ,(u >1seu tou fpoq dru qsrrnou 01 pooJ esn '6S
..'slql lea t.uop
J 'nod lueqt 'ou, des otJlesdtu aollv '8S
dq,r,r pue 'moq 'a.raq,tr
'uaq,l.r 'tEr{A\ 01 uortuane ded-Surrea InJpulru af,nf,EJd _:
'.ratnduro:
aqt Sursn ro AI Surqrte,ro. apq,nr. dllerrleluotne Surtea dorS 9i
'aur qlr,l.t. 8uo.r,ro. s.luqt Surqtauros
Jo pealsu dep d.ra,ta;lasdru rnoqe poo8 Surqrauos purl s!
'dep e a.rnpeg auo .rogglasdru alr8rog ;!
'sluauqsrlduorre du ro;;lasdru pJe^\ag t\
'rg8ru qrra stuaurqsrldruorre s.dep dru 1uno3 ;1
'Surtre lnoqe 8ur1ulqt;o peatsul 'tly l:
..'l.uef I,,Jo pealsur..uef I,, pue..tue,^A. I,,Jo peetsur.,ilI1\r I,, de5 615
's1eo8 rurar-8uo1 '8rqgo pealsur sleo8 d11aa,ra. taS F_
Ilerus
'elqeuosear put lrseq sa8ueqr dru deay 5-
'u.4aop tl atrr,^^. pue 'asrfraxa pue SurleaJur a;nseaur pue )ire{ __
'dep d"ra,ta op lsnw 1 s8urqr alqerto8auuou ar{lJo lsrT1treql e daay ,._
dep d.ra,r.a saqtoll teerts ur passerp ta8 puE paq dru a1€r\ i_
'Suru;oru qrea dn la8 I atnurtu eql saqloll tno{Jo.ll uo tnd i_
'dldaap aqteerg i_
..'ll r{tJo,^^. rue 1,, des pue (ep d.ra,r.a ;or;rur aqr ur.;lasdru Ioo-I ;_
:llrM l-soslruoJd pu l^l r
dep d.ra,La urruetrlrtlnru E aIeI . _
'dep,fuarr.a anare8n ssel auo a>lours -,_
'uel I relauaq,la. SurDrs3o p€elsur puElg c'
'tq8te:ls dn rrg 5.
'tq8ru d.ra,r.a rarlJea salnunu uaaug paq ot 03 _.
'areJ/>lle,^d. dtlreqr .ro dtrumuruof, e roJ dn u8r5 ; -
'Iaa,la. srqr
rui8
aqt le tuarudrnbago arerd,r,rau auo d.rl ro ssell ,^aau auo a)iel
'rud8 ro dno;8 esrtrJaxa ue urof
'rrE r{sa4
InJIlnEaq
eqt olur srooptno all] e)iEl lEr{t sasrfrexe orpJef, asoor.{J t;
 M: u'
90. StoP eating mY sadness'
the
91. Make a point of sitting down to lamily dinners to share
heaith.
92. Pay attention to the waY I feel'
93. Share mY feelings with others'
94. Give mYself Permission to crY'
.' :
95. List my emotional and food triggers and stay away from
-. a -
them.
96. Avoid negative and unhealthy people who bring me down'
97. Surround myself with like-minded people'
98. Get suPport.
99. Ask my friends to hold me accolrntable for my promises'
100. Take control ofone decision each day and don't let anyone
else make it for me.
l0l. Remind mvself each day that "nobody will do it for me'"

AsyoureadthroughthePowerPromises,afewofthemprobablyjumped
are the first promises
out at you and said "l'm the promise for you'" These
you should make to yourself as you start your
journey of transformation'
Gobacktothelistandpickonetothreepromisesfromeachcategorythat
a promise so it
you'd like to focus on first, no more' If you need to tweak
aligns better with your situation, don't hesitate to do
so Then write your
believe you can keep'
promises down. Remember to choose promises you
Your integrity and dignity are on the line!

My Food Promises:
1.

2.

My Body Promises:
1.

2.
-).
 t"J i] i -i.ri",i il *:ili $ y,\..i. * {j .j-} ;rj,j*
II t * i} i;j..i. : : i_l 1
er{t Jo rar{loue asooqf, ,asrruoJd
rJ,lAod ls.rg rnod ldal a.t.no.{ ar-*,_
'ol:i-_
nod se 3uo1 se .ro3 asrruo;d .rnod uo
{Jo,4A {1asmot, uo pto1,l eq 7,r+o_:-. . _
Jl 'ssr^oru eql 01 dl,r rer{r 'ro uo ada "rnod peq a,r.nodSrers r,rlr sE _:- i
rpre,^aar
P puE >lleq aqt uo red8rq e3lasrnod
,,
a,rr8.prp nodgl ,.ro.,r
qtr-a,r s8urlaa.; .rnod a:eqg
_
ilee.rq qrunl .rnod uo s>lle,^A. a{el isrnoq =ar_ _
d.ra,ra 1ea nod prq lasrurord rnod 1da1 nod aaeq .>leJ,l.r ar{lJo
pua aLit t;_
'$lleqlos pue sassalfns;nod3lo
Bo1 dlrep e daay _:
.asrurord
rnod BurilglnJ pre.{\ol
ssa;8o;d.rnod arnseaur ot asn uet nod sJa>lreu
aqr d;rruapl .
'auo dq auo sdats asaqt
e{EJ ol JIasJnoI 'dea1 uer n
tueurt[utuo] srqt taetll ol elel ot paau nod sdars dqeq aql lglruapl : .rnod alrraa
(;a8ed 1I OS esrftlo
{ooqatrRC dru uo uorlerellap e rolpue,tunoloe JauI,trI'rno,i teqt d.ro8arr
uo 14a,4^.1 E 'loogaf,eC
uo alepdn sntets u,tr a{e.,, osle u,l no 'uorleurJoJs
'troddns s.uos.rad ler{l JoJ
{se pue asrruo.rd.rnod auoaruos I[{ : sasruro.:d ]
.u3uo
padunt{q3
It aas 11.nod aJaLI \ sareld earqt tseel te ur 1r rsod pue u,^aop
tI atlr^\ .
..'
:eruol ol sasurrord .ra8.re1 -r;= _,.-
pue 'asrurord rsrg "rnod
1g1ry nod dlaq ill^\ teqt sdars ,,ral e a>let ,,{\o,\ auo
'$
:11r,tr 1
.,{epo,
31as,{u osrruord 1 'uaol
'3urlrl,u ur u,\\op lr tn6 ,ie: _
dep eqrJo pue aqr dq qsrlduorre ue: nodBurqlaruos
tl a>lEW .
Jiesrr.- uro
or a{Eu o1 lue^r nol as*uo'rd tsrg dra,r aqr esooqr ,asaql Suoure
luorr
'C
'-
c
'T
aqt a
:soslluoJd pulhl Il^l
 promises you wrote down above and focus on that for the next week.
Keep going down the list-you're doing great!

The Third Secret: Fatt Without Failing

Sometimes, even when we make small, attainable promises, or set small,

attainable goals, we dont manage to keep them. What now? Are we des-
tined to fail? Not at all. We only fail when we lose belief . . . give up . . .
;:r:- D

stop trying.
Look, nobody's perfect. We're all human, and life happens. We're all -a
going to fall sometimes. In fact, we're going to fall many, many times in : -:
our lives! If you remember this-if you expect to fall once in a while-you :' :- .:
won't be surprised when you do. You'llbe prepared. I'm going to prepare -.:-
you to fall without failing. See, there are three simple steps to gettingback
on your feet after you fall. Simple, but incredibly powerful. -.-1

Ifyou're prepared with the knowledge of these three steps and are will- -'
ing to follow them, you'll always be able to keep your falls from turning ':'-- :_
into failures. Take these steps whenever you.stumble duringyour journey -a

to transformation, and youwillreach your goals! You'll be able to get back

up after you fall if you confess, reassess, and recommit. _ ::-

COURAGE TO CONFESS

The very first thingyou need to do to recover from a fall is to confess. Get
that emotional weight off your chest. Walk right over to a mirror, look
yourself in the eye, and confess to yourself that you broke a promise you - t: :
made to yourself or fell short of a goal. Dont keep any of the facts or feel-
ings in. Let it all out! After you confess to yourself confess to somebody else.
Saying it out loud, to another person, makes your confession that much
more powerful. Spell out the gory details, no matter how disgusting or
embarrassing you think they are. Confession is one of the mightiest tools
of transformation.
But I'll be honest with you: This is without a doubt the most difficult

J4
 llnl$Ip lsoru
sloot tsanqFrt
.ro Surlsn?srp
r{fnur leql u
'asp Kpoqatur.s
-IeeJ ro sll?_l
'ure8e -- nod asrruo:d
JlasJnod ur aa.arlaq -
pue 'uaql q)ear lllu. nod pue ,ruaqt qrear uet nod leqt .
11.no i . - >lool 'JoJJrLu
^\ou>l
tno(, ant"at yuo ssesszet no,(g1 .sartrflqeder pue spJeu rnod o1 alqr-:.:, ta3'ssaJuor
dlpror sr ruerSord apd:-q;er aqt ,raqruaruag qsra8rer alqeurellE aro.__ - -
Surrure dq tuaurlnuruor .rnodgo tr{8ra,^A. aql alnpar ot paeu nod op rCL j
--:
nod sleo8 esoqt qreeJ ol elqlssod d11ea.r rr q-alqpuxollo puo )11s17oil sT L :
.3u111eg
"rnod gr dlararurs glas;nod >1se otur Bururnt urorg Burlieg daali ,: -
'su _ .-: _ qreqraE or a1
-radxa.rnod ssassear ol paau nod os ,1p3 dlarrugap lasrtuord aLLr:_ r: dau"rnol;no-i
II.noI
_
euo s.teqJ, 'uwo16 'dep d.ra.La orpJe:Jo srnoq o,aa.t op ot Suru;nt uro;:
IeoB letrtreJdr::. = _
JIesJaq les oq,lr spDI eaJr{l qtl.^r ruoru Sunpo,lr a18urs e ar.nod aqde11 -: _ -ll,^{\ ere puE
oo1 sleo8 rnod tas pue ,^deql plno: no,( ueql arourJJo rrq nod aqdeu: ::.g
',^ .orroLuot >ltrerl uo >peq
rq8r.r ta8 ot tradxa ,(11errtsr1ees gB3 ns,i .: r: _ - peqBurlaS,:
a>lrl suosear JoJ a)ioJg nod asnuord e ssassea: nod uaqTyy.ruoo: -,.:_:: a.redard or F
-Jaura Jo tJodrrE uE ur papuerrs dep aqr ruads nod pue lua.{a aJrl pl-:_: nod-a1tq-t r
-xeun ue sE,^A. eraqt aqde6J .lleq aql dorp or asnfxe ue se pasn nod teu_ :_ ur saturl -iue:
.rnod ur dn aruer Surqtauros aqdeyq iruaq]
learq nod plp dr{A\ J[as]n,:..- - IIe aJ.aa su
apeu nod leqt sesruroJd aql ssassea.r 'sa>letsnu ;nod ot dn u,rno no-i ;: .' -
' ' 'dn a,rt8
SSISSV]U ONV N/v\00 H3VIU
-sap 4.4d. aJY r
'llErus tes ro
'no,( ol
lfpq sJuror llJ.: :
uar{.^A rsol nod rrq,16 'a{q moClo .uosrad raqtou:
lotju@ >llEq rIEt nod -
6ul1tt
pueglas:nod ot 'ssajuoJ no,{ uaqA .uorteurLure}ap pue '.{:rtrtuaqtne ;:=
-rnol selet tl 'lel8a.r pue eurEr{s uro{JlasJnod aar; o1 peau no.( lfifl I ; - :
nod 'au lsn{ go uraql Sur"rers >lsrr pue esla dpoqdueJo tuor; ur pEq }_
or rue,l& r.uop nod asnefaq Surdsurar spunos lI 'uorreluJoJsuErlJo lr::i. '>lee,^a lxau 3
 SMART Goats

\ A /hat are your dreams for your body? Do you want to lose 20
VV pounOr? 100 pounds? Do you want to get down to a cho[esterol
countoflS0?Adresssizeofl0?Toachieveiransformation,your
goa[s have to be crysta[-ctear. Without a detaited ptan' your dreams
havenodirection-nopurpose.Goalsfocusonhard-and-fasttar-
Ye(J

I hetp my ctients put their weight-toss dreams into words using

a

proven technique catled SMART goat-setting. Using this method, it,s ]:

easy to map out and stay on your path to success' You can
work out
both short- and tong-term goats.
The SMART system spetts out the five criteria that a plan must
meet

in order to be effective.

SPECIFIC:Don'tjustsay"l'mgoingtotoseweight.'Thiskindof
vague, ambiguous promise makes it easy to bend the rutes
if

you hit bumps in the road' Your commitment witt crumbte' and
you'tl. destroy your setf-respect explicit when you tay out
"'Be
your ptan: "1 wil'l work my way up to power-watking one mile"
or "l witt tose fifty-three pounds'" Now you really know where
you're headed!

you can mea-

MEASURABLE: Translate your plan into numbers' so
progress taward your goal' Numbers witI keep you
sure your
from kidding yoursetf about how you're doingl What's more'
seeingyournumbersmoveintherightdirectionwi[tstrengthen
your motivation, white seeing them move in the wrong direc-
tion witt refocus your efforts Whether pounds' body measure-
ments, ctothing sizes, or heatth markers' choose one or two
you
quantif iabte transformation goats, such as how many inches
pres-
want to take off your waist or what you want your blood
sUretobe'Trackyournumbersandusethemtostayoncourse.
t?
L,L
'asJnoS uc
-se:d pool
no,( saq:i..:r
:sleo8 IUy j.. i oMl Jo au(
-tou pue JUVI {S Jo seldruuxa ,^aal E are areH .urar{t r{f,ear ot i1o1r : - -alnseatL
qrnru a"r.no,,( 'erralrrr JUVI,,\S rqt teau ,{:qr3y iIUVNS sleo8.rno i .-_ _
-:arrp 6uc
uaql6ue:::
,AJOLU S,]?
nor{ dael
, ',.,'.,' ,,.,',.,,' ,,:,r,,r,, ,.rr,r r:.,,.,:.]€rl]ll tlsluu a!l] Joi unJ ll.no^..:,6up{?i}:ryioli ar{}
-eaLU ue-1
qllM 'l! .ro; ;1as.rnoI aleq pue lleLl e ol pul.r6 11,noA ,uunluauor-u
. .i'ngf,O,*,aa51,,iij,,,i*|r,,lo a:nssard aqt tnoqttl :,,eieoOir*si{...{3eer
i]]6i:,€{!losaj,,'iJto{,,,,Uar- - .,{11en1uana,, pue ,,r{,ep5uoa;'i,'.,iflelJtdfi{
aJaqM A\0
a,!?,',51:,uawllw,ul9e,,,55-o.1.iq6,ja,*a'.rl1M,;1eqi..nOrt,,:pl+tuar,,rri:61qi,:6ii11eu3
,,aIur auo
-seroo.rd r.uol; no{ daa>1 pue lcue6ln Jo asuas e e}paJl sau!lpee6
1no iiel nc
,,'r(reslanruue Ar-u {q leo6 rujal-6uo1 fru qcepl .[ep.rn1e5
lltror I pue'slqurr
lxau [q leoE r-u:e1-1.roqs fiu.r q3eal ]ltM ;,, ,alduuexa lo1 'Ieu.tno{
Jr salnr a!
uolleuJJoJsuell lnoA Jol auJeJJ eulrl asnald e las :0Nn0g-lhlll
]o purl sl
lazaanbs aLll r.ltJoM s1 a:1nI aq1 Jol ]eql ,noI
aJns alley{ 'apeul aq lsn(U saJtJtJ3eS Uteuaf, ueAuJ ue3 Slql .a1,{1s
leeLu ]Snui
-eI1 :noi( ur a6ueq: e aleaJ3 ol paau 11rnn noI ,qlleeq pue,{poq
:no{ u1 a6u1Uc e
?}earl oJ_Zall lno{ ur {1r.ror.rd e 11 6u;1eru qlloan lno lro^\
1r s1
anod o1 burueaut 1uer1;;u61s e a^eq 1eo6 srql seo6 :INV jlfu
s,]r 'poqla
e 6ursn sp
.ure6e
.rarro 11e;;aslnol ut e^allaq noI ,auo qceal no^ eurl qce3 :1ea:6
-Jel lseJ-
1ae; noI a1eu.r sleo6 alqeutellv .no| Lo1 alqeop ete ]eql sauo
StuPaJp J
1as {1uo os 'Iep a16uls {lana s1eo6 lno{ pJemol a^ot! ol aleq
rno,{'uot:i
no1 'lunollp olut sl3eJ aql alel sleo6 lno{ aJns aIeuJ os ,uotle
r..l
-nlrs lnol qU^ xalJ uec urelEo.rd a1t[:-qler aql eqsl] aleq no[ o6 IoJslsalo
'tsrnoqr,:{zfir,'t+a*,.*n{,o*,iuo!+tf.'uOe,iiget{..abntq:,nilt,oA,.#;njuox 0z asol o
iq s.E$ll,s,-sJ:.a!t.'.u11.1.,un].s1p,s6,inofr ault;,:,u'.eiiel; 1ten1ie.,,ne'l..noi
1eq1 sleo6 6ur11as {q ssa:cns Jo saoueql :no{ lsoog :I1AVNIV1-LV
 Specif ic

I want to get skinny. I witl wear a size six by my wedding date.

l'm going to exercise more. I wi[[ work out three times a week for at [east
fifteen minutes at a time.
": .1 :: .. .'." :'" :.!i: :"'i: ..., "..:,"""'i'
:-:-1.'..x' : '"" ': ..
Measurd:hte ::' ' ''::i'" ':': :." . ..'':.-'. ': ':,:'.
:-

I'm going to drink [ess soda. I witt enjoy one diet soda each week.

l'tt try to drink more water. I witt drink sixty-four ounces of water each day.

.,- -,:':':::.1 i: " .::: .: . '..'..: ..''

-:-:.:.--. .' .':::'
"".'3."".' ":.
.."""'..
au.diinebte. :
"'. .
"'... ::.. .:'.';;..:- . :.:.:. .
"": :...
.

I want to be a yoga master. I witt take my first yoga class by Juty 31.
,1,,.--.j. - -
ii;tF,affifg l*il**i*i#iiii,.
... r." ... p . : .:
i :....:.
"'
.-
,.:'{
- --. -':i
:'
'
.-. '.. .: ':
.'."
" .'*iii!l}#}
..

I witt ptace top ten in the Boston Marathon I wilt tose seventy-five pounds in twelve months
next year.
.!

tH
1:-,-,----.-.-.- : "' : :.: '-,:e'.----,-- :..--."- .':

lTffil. $i.riiIil*::*+iisiriiiiit**i*:ia*t;1!ii;iiii':,,.r

l'm going to cut back on junk food. Iwitt onty eat junk food once a week, on my
reward day.

I want to [ose fifteen or twenty pounds I witt tose fifteen pounds within three months.
I witt tose twenty pounds by December 15.

RISE UP AND RECOMMIT a--i l

Reassessing your transformation vision clarifies what's possible for you

right now. You know what you can honestly promise yourself and what
goals are SMART for you. You know that you can follow through when
you take them on, and you believe in yourself again. Youre not afraid of
falling-you accept that you will-because you know you can get back up.
Self,confidence empowers you to recommit to your weight-loss journey.
Toughen your commitment by decl.aing your promises and goals. Say
them out loud. Write them down. Announce them to people that you love

rl
-)
JO

L
 i! * i..Lv i..J * ** * ti y;j t i* .].,I i;i :Is * iJ H",. .;,-,.i
6 t
a,Lo1 no-i :
e paeu nod dq.lir s.ter{I iasruroJd tuelrs E >leerq ot dsea oot de,t s --
'auodue ot Ja,^ .sue ot a^eq t.uop no^ .8nr aqf rapun luaql
daa,ld.s uEr : deg 'qrc3
'sasrruo;d tualrs >leaJq nod uaq16 isJar{to Jo tuou ur
1to1q Burddoql tr_-: _ dau.lno
lradsa.r-gias ;nod tnd ot pegrJrel ar.nod leqt epntpJoJ pue .rarvrodlp-\\ _: 'dnptq l
Jo arnsun os ar.notr 'auoduego tuo"r; ur ureql aJEIfep l.uop nod esnerec. .., Jo prEJJ€
-
-tuotd ruaps uraqt IIEI J 'leJfas ur sastuo:d tarp ;nod aleur no.,( ,aruu e,,-
uaq.tr qF
_
tsol^l 'lr ol nod ploq ot ruar{t ISe puE op ot Suro8 a.r.nod wrqx aldoad .u.,:, . ; leq.^ pu?
sr >lJo,^A.]au
uoddns .rno,(.raqro8or rnd no.(.rarJe op lsnlu nod Surqr rsrt : -' - nod rog e
AIIltSVINnOSSV
:sde,la.8rq aarr{t ur uoDeLuJoJSueJt uo dn 3a1 e nod sa,tr8 d8raua dno:-
_
'eq ol lue,la. nod oqrra. aurof,aq ol Jerseo se>leur uorsi-\ _.: ,
lr 'sql
Surrdope pue ruagl ruo;g Suru;eal 'aq ot tuerrr nod eJar{^\ dpee;p arE , _- ,,
asoqt qtr.^.\ Surlreratul 'aldoad dddeq qlr,^d Jlesrnod puno.r.rns plnoqs :
A
dddeq eg ot tueu nod;1 ',(8.raua rraql grosqe pue eldoad dqrleaq r{rr r., --
,
Sueq plnoqs nod '(qrpaq aq ol tuel( nod31..(;srad rreqt uela pue) sa::.: .
-se pue 'seuo palol 'spuer{ rrer{l a>lrl eurof,eq aldoad leqt pres uaeq s ,-
lssaurddeq pue qtleaq ol a8edon rnod aleru nod se IlEq lr. . -- 'sr.llu0
pur,t,t' eqt s.ll :nod sta*todwa aqut rnodgo n,wod a,q1.Bu11pg lnoqtr.tr llE_ -
slel leql tau -(teJes E steerf aldoad Jaglo qtr,^A. suorlfeuuof rnoa
31as:r,.- , :
sesru.ro'rd rnod daal pueSlasJnod ur a^arlaq nod dlaq srer{roJo rueixJsE-:
-ua pue rroddns aql
'auole daurnolsso1-tq8re,^.;nod aleru ol paddrni:
-
pauue.rSord tou a;.nod suealu reql .dno.r8 e se ,;aqta8ot
Burqtd;a.la c,: : ,
os 's.raqrunu ur qlSuals pug a yJer{loue auo paeu suerunH :tEr{l elrls .'. :_
aur 'Ie p .r
le1 ..'puelsr ue sr fiueuro,ta. ,ro] ueur og,,.uorssa,rdxe aql prear{ a.,_: ..
etlun :lartas qunoj aql
.lr?: * lse
id1ploq prE^\roJ eprrts -
tnq 'ure8e IIeJ IIIr\\ nod a;nlng eqt ur teql Bur^\oul ,uo4eurroJsuell ::
I{tI.^o.
>llerl uo >llEq ta8 pue uorleurluJatap ;nod dn ,ra.r uet nod ,^doN :. :
-{lor tr sa>leur tuarutruri.uo: .rnod Sur"repag .pulqaq aprq uel nod pur: : _ _
snolnfrprJ ro sasruroJd tuJlrs JoJ ruooJ aJoru ou s.aJaqr .tsnrr :
-s1eo3 -.
support network. You're more likely to fulfill your weight-loss commit-
menrs to yourself if you share them with others-you dont want to let
them downl When you make a mistake, you can't let yourself off the hook
Ho
and repeat the vicious circle of more silent promises. So promise your
people that you'll let them know when you stumble on your path to uans-
formation.
\V./--- =
I------
To keep your weight-loss goals on track, you need to confess your slip-
ups to your crew, which isn't easy. Sure-you already feel bad enough
:--:-:., -::
--- -i - _ a

about botching up, and now your partners will hold you accountable for
-: - --. -
it. Confessing is scary and uncomfortable, and with your people wishing
:-: ::::s:-
the best.for you, you'll have ro face rhe characrer-building challenge of
::-: :- -::
getting back up-right in front of them! It just might be enough to keep
you on the straight and narrow.
You want to make your team proud; you want them to believe in you'
Ler that desire to please them drive you until you have built the selflove
and selfworth that can carry you along your journey. Once you reach your
desrination, you 1l very likely find yourself expecting accountability from
your team!

MOTIVATION

The praise and encouragement your tribe gives you are like rocket fuel
for your transformation. When people on your team tell you how well
they think you're doing, how good you look now that you're losing weight,
you wdnt to do more and go farther-not just for yourself, but for them.
That's motivation. It feels good to believe in yourself and keep your prom- rour-lf-
to
-
to reach your goals, and it can feel even better to make your cheer
ises, mmgement il
squad happy. Your drive and determinarion shoot rhrough the roof! Your 6ingto frll sor
chances of weightJoss success go up exponentially. hel and gerbac
9+ong. reassess
h-*ms warml;
HEALING
mrage to coni
There's another upside of confessing to your partners: They'll make sure L.oX -{ad as yor

that when you fall, you don't fail. They'll lend you an understanding ear, might-loss jour
help you reassess your goals and promises, and root for you as you recom- tqrt up andgo I
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 PICKING YOUR TEAM

Putting together a winning team-one that can fully support you-is es-
sentialto your transformation success. These point people have the poten-
tial to make your journey a lot easier and more exhilarating. Once you
identify some potential supporters, ask yourself four questions:

1. Do I trust them wholeheartedly?

2. Do I feel comfortable telling them anything?
3. ArnI certain that they wont judge me or chew me out if I fall?
4. CanI confess to them again and again, knowing that they'll always
thank me for my honesty?

So where do you find possible teammates? What kind of people should

they be? Answer: people who already have what you want' It might seem
difficult to find good point people. Possibly, there's no one you know who
meets the criterion. Dont worry it'snot aproblem.There are so many places
to find open, compassionate people who share your journey. They might
even need their own point people!
This questionnaire will get you thinking about who'd make the best
TEAM YOU players.

My goal is:

What are the emotional, physical, and lifestyle characteristics of a

person who has achieved this goal?

What do I need to change about myself or my life to become this person?

Who do I know who's achieved my goal? Who's currently pursuing my

goal or one like it?

/rt) '-, : ":.; , i":- .1 ::- ; ' ': '"r i, .

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 We i g ht Watc hers (weightwatchers. com) offers meetings around the world
as well as an online community. You can meet like-minded friends in either

place.

Overeaters Anonymous (oa.org) is a twelve-step program that holds

meetings al1 over the world. On their website you can find a meeting near
you and get to know others who are transforming their lives.

FindSportsNow (findsportsnow.com) is an awesome source of info on

sports groups, leagues, clubs, and athletic events in your community.
Whether you're into walking, yoga, tennis, or weight training, this site
connects you to people who share your goals.

U.-,

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 her weight, but she had no clue where to begin. Assuming that if she ate
less, she'd weigh less, shetried fad diet after fad diet. She just got tangled
up in confusing numbers and calorie counting. After a week or two, she'd
give up or move on to another plan. Nothing lasted.
Rachel went to college hoping she'd get her life back, but instead she kept
eating the same unhealthy way she always had: one huge meal at a time.
She starved herself during the day, then ate at night-two thousand or
more calories all at once. The pattern seriously messed with her metabo-
lism, which made it deadly for her weight. She had no clue about the dam-
age she was doing to her body.
In three months, Rachel packed on eighty more pounds, reaching her
highest weight-:ll pounds. It was difficult for her to walk and even to
breathe, let alone play the sports she loved. When she went home on break,
her family was shocked. She started to give up on her dreams of achieving
something great someday. She was completely miserable.
Health became a big problem for Rachel. Her doctor told her that she'd
never be able to have children at her weight and ordered an ultrasound
on her thyroid. When the doctor at the clinic asked her how much she
weighed, she took a guess and said 350 pounds-too much for the clinic's
tablel Then Rachel heard about Lap-Band surgery and figured it was her
key to success-to changing her life. But she didn't qualify for the opera-
tion. One setback after another took its toll.
Now what? Rachel decided that the NBC show The BiggestLoserwas her
ticket. When she was turned down, she tried to move on. She got a job
teaching at a small Christian school, but she still couldn t control her eat-
ing and her weight remained a problem. As the gym teacher, she couldn't
do half the exercises she taught the kids! She had always loved to play
sports, and now she couldnt. Something in her mind clicked: Rachel
wanted a good life, not one wasted on misery. If she was going to improve
her life, she had to make some big changes. This was her moment of
clarity-she just didn t know how to turn that clarity into action.
Then Rachel got a phone call about a new show, ABC's Extreme Make-
otter: Weight Loss Edition She figured it wouldn't hurt to try out. So she
wrote a letter to me and poured her heart out about how badly she wanted
to transform her life, and promising to give my program her all. In try-

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 her work life with her social life and personal life. Plus, she's become a
certifiable gym ratl She goes first thing every morning and whenever she
wants to celebrate an accomplishment or blow offstress. When she's angry,
she puts on her pink boxing gloves and hand wraps and beats the bag. The
adrenaline junkie has reemerged, and she's trying all kinds of new things,
like bungee jumping, that scare her. When faced with a challenge, she
takes it on. And she loves meeting new people.
Rachel feels like she took a lump of dirt and created a masterpiece. Her
story is anamazingexample ofwhat a healthy diet and a little exercise can do
for you: It can change your life! Success like Rachel's is within your reach.
Before she started carb-cycling, Rachel was scared and overwhelmed-she
didn't think it was possible to transform her life. But in her moment of clarity
she decided that she was worth the extra effort, the hard work, to give her-
self a happier, healthier life. When you open them up, the human mind and

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dldruls deru 11 sraqlo roJ 'urolloq >lf,or Ietnrq e trq daqr uaq,l aq deur 1r arrrr aq1'8eq
.rog 'auod.ra^a JoJ tueJeglp sr'suaddeq 1l ueq drl,repJo tueruoru arLI 'd;8ue s,ar
^,
elgrssod sr Surqtdue legt uarrord s.er{s prp eqs asrml ar{s Je^au;
pue 'plp Iaqlep ter{^\ IIttrExe s.ler{I ls8urqr Eurzerxe eJE tJearl ueuq e eluolaq
 Before we get into the nitty-gritty of my system, here's a little back-
ground info that'll help you understand your weight and make it easier for
you to get hold ofthe carb-cycling process.

Burn Baby Burn

If you're out to shrink your waistline (and any other measurement!), you
want to burn fat as fast as you safely can. In order to prime your body to
start losing weight and keep on losing weight, you've got to follow three
rules. They may surprise you:

Rule 1: Eat more carbs and eat more often.

Rule 2: Devetop shapety muscles.
Rule 3: Move your musctes.

Are you kidding me, Chris? More meals, more carbs, and more muscle-
that can't make me skinnier! But in fact, feeding your body in the rrght
wdy, together with growing and shaping yQur muscles, will power up your
metabolism-and keep it powered up-so it blazes right through your
fat. It's textbook physiology! I'll lay it all out for you a little later in this
chapter.

The Three Fires

First, let's make sure you understand how your metabolism works. I cov-
ered the details in my first book, Choose to Lose, so you probably already
know that the terrr, metdbolism refers to the way your body uses energy to
powef your organs and muscles. That energy is measured in units called
calories. Where does all that energy go? Your metabolism burns calories
for three purposes:

t Digestion: You probablydontrcalize it, but your body burns calories

when it digests and absorbs the food you eat. Around 10 to 15 per-

50 [i.i*ilsil:1.1*,'**.
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 That's the how of calorie-burning; now here's the how much. The rurr,-
ber ofcalories you burn each day varies according to how active you are.
If you follow the same routine every day, eating and moving around (or
not) in pretty much the same ways, you'll burn roughly the same number - 5":_: M:

of calories every day. The proportion of calories used by each ofyour

body's three energy users-digestion, being (resting metabolic rate), and
movement-will also stay pretty constant.
So how many calories are we talking about? That depends on four
things: your age, your weight, your height, and your gender. A1l other
things being equal, abigger body needs more calories than a smaller one
does, and a younger body needs more calories than an older body does.
Take a look at the chart on the opposite page to see your estimated base-
line calorie usage. It shows how many calories a body your size and age
typically burns in a day with light movement.

Figuring Out Your Figure

Allthese numbers are swell, but you're reading this book because you
want to slim down, not because you want to study science. Let's put the
facts and figures together into tools that will help you get the body you
I{25
want. The arithmetic of weight loss is super-simple:
Els{50

Each day that you eat more calories than your metabolism burns, BI75
your body stores the extra energy as body fat. You gain weight. TFilT
Eat the same number of calories as your metabolism burns, and your r-zt0
body neither builds nor uses up its stores of fat. You maintain your
Tl-:iln
weight.
Eat fewer calories than your metabolism burns, and your body makes
:*350
up the energy shortfall by tapping into your fat. You lose weight. s{xt
This is what fitness professionals call a calorie deficit, and it's the key G5{X}
to weight loss.

The calorie deficit is what weight loss is all about. If you want to drop
the pounds, you have to run your metabolism at a deficit. How big a deficit?

*2
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 Here's the magic number: To lose one pound of fat in a given window of
fime-say, a week-you'ye got to burn 3,5O0 more calories than you take
in. That doesn't mean you have to cut out 3,500 calories a day (you prob-
ably don't even eat that much!). But to lose weight you do have to eat less.
Most carb-cyclers find that they get the best results by creating a 500- to
1,OO0-calorie deficit daily.
The good part about all this math is that you're not stuck with the "aver-
age" metabolism that burns the 'typical" number of calories listed in the
metabolic rate chart. You can get abigger calorie deficitby making your me-
tabolism burn hotter, so it incinerates calories like there's no tomorrow. By
manipulating your metabolism, you can burn more calories than the imag-
inary people in that chart! How do you do that? By carb cycling, of course! Erdtt
Cycling your carbs creates a calorie deficit that guarantees fot loss. Now let's rr: Ea
get back to those three crazy rules for maximizing your metabolism.

2Er
Uncommon Sense
Like I said few pages back, there are threegules for burning fat and los-
a
ing weight quickly. I might sound crazy,bttt I promise that if you follow
these rules, you'Il get the body you want-faster than you thought you
could. But you've got to stick with all three of them, and here's why:

RULE 1: EAT MORE CARBS AND EAT MORE OFTEN.

Eating more stimulates your body's digestion and maintenance functions.

Your metabolism rises and falls with your calorie intake and fires in three-
hour cycles. If it's got a lot of fuel at the right time, it burns at its hottest.
This is why you should eat more often-every three hours, to be exact- ; ='i un'r
for a total of five meals a day. Of course, you have to eat the right kind of
food, namely carbs, your body's favorite fuel. If you don't throw enough
fuel on the fire, the flames fizzle out.Just as a log that you toss on a pile of
ashes just sits there, calories that you feed to a sluggish metabolism just sit
there and get stored in the form offat.
Carbs are the major macronutrient in plant-based foods like sweet

JT
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 The more muscle you have, the more calories it eats, and when your
metabolism is burning high to feed your muscles, all of yotr cells-not
just your muscle cells-end up using more calories, even while you're
sleeping! Moral of the story: Move your muscles!

Why Cycle Carbs?

By following the three rules, you rnaxirrrize your metabolism so you can
create the calorie deficit you need to strip away your body fat. So where
does carb cycling fit in? Simple: It takes your metabolism even farther up
into the stratosphere!
Cycling your carbs-eating a lot every other day and very few on the
days in between-is so effective at intensifying weight loss while main-
taining fat-burning muscle that most bodybuilders and fitness models
have been carb cycling for decades. Using this method with many of my
clients over the years, I've taken what I've learned from their experiences
and have developed my own system. It not only supercharges weight loss
for all kinds of folks, it also fits into almost Snyone's hectic everyday life'
Plus, I ve built in one to three days a week when you get to reward your-
self with the decadent foods you love. And sometimes you get to eat tons
of carbs for awholeweekl
Ofcourse, you can drop pounds on any diet that creates a calorie defi-
cit, when you take in fewer calories than you use up. But many weight-
loss regimens leave you feeling deprived by banning a lot of foods-most
often, the delicious ones. Some diets, especially low-carb ones, actually
crash yoar metabolism, slowing it way down and actually decelerating
weight loss. Diet deprivation and metabolic crashing often lead to rebound-
ing after yoaflnish a diet, when you regain the weight you lost. Even more
troubling, eliminating carbs from your diet can cause long-term damage : -:: -

to your hormonal system.

Carb cycling heads off the problems caused by other kinds of diets, Th e CIas
but it still lets you lose weight rapidly. And unlike so many other weight- : --:,
loss plans, carb cycling is effective in both the short and long term! By _: -

carb cycling-eating a lot of beneficial carbs on alternating days-you .:

-::--:-,

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 Wednesday-Low- C arb D ay
Thursday-High- Carb Day
w
Friday-Low-Carb Day
Saturday-High-Carb Day and Weekly Weigh-In
A -,
4,,
When to Eat: Each day, whether it's a high-carb, low-carb, or reward day, - -:,
eat five meals, no more and no less. Start your day at about the same time
every day (any time is fine, as long as it's consistent) and edtwithin 30 min-
utes of gettingup to crankup your metabolic furnace for the day. Then eat
another meal every three hours for a total of five meals in the day. It's es-
sential to time your meals on this schedule to keep your metabolism blazing
away at its hottest and using up what you eat when you eat it.
Eating at three-hour intervals fuels your inner furnace to burn super-
hot between meals, melting your body fat. If you go longer than three
hours without food, your furnace cools down. The calories you take in
won't go up in flames. They'll just sit there until your body turns them
into more fat! What if you're not hungry and don't feel like eating every
three hours? Eat anyway-no matterwhat.

I :r':lt,rii
':iI:g!fr.
How Weight ls Lost on Carbohydrate/Calorie Cycling
lllustrated using the Classic Carb Cycle
.,"i;:,;::t:il:;l t;,

'r'r.:rr:.r. "'

REWARD DAY REWARD DAY

,.!r:ri;i!..
.t;1!;a;11!:.1:Ii!::,.-
Sunday ,,:';;ii{iiii1,p,
""iili;;it'' Sunday
rtiri;irlli
HiGH CARE DAY HiGH CARB DAY HiGH CARB DAY

Tuesday Thursday Saturday

3000 cal
Men
2500 cal
Women

'1500
1 500 cal men cal men 1 500 cal men
'1200 I 200 cal women 200 cal women
cal women 1

Monday Wednesday
t$sy
"' :i::t;,ii;iii:!t,;:' ::!:::i:i;iij.ti:! :::;1;,riill::a ,.
,.::::::

LOWCARB DAY LOWCARB DAY LOWCABB DAY

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leaur 3.:.: -sa s.r1 '[ep
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 What to Eat: Okay, so whar kind of food will you be eating all day? We,re
not talking about high-carb french fries and low-carb sausage! To keep
r.r'h-*
your metabolism at peak efficiency and your body at peak performance, rr d{.
you have to feed yourself rhe rightfuet.In chapter 6, "Feed your Fire: The
Recipes," I'11 give you a big list of the best foods for carb cycling.

Proteins: Grilled steak, roasted chicken, broiled fish, Greek yogurr-your

taste buds and your body love protein. I'm going to ask you to eatl.ean pro-
tein dt every one of your fitte daily meals. It builds and maintains energy-
hungry muscle that burns calories like an inferno. It accelerares your
overall metabolism to demolish eyen more calories. what's more, protein
breaks down more slowly than carbs and fat, using up even more calories
and keeping you fuller longer. when you eat prorein, you also digest other
nutrients more slowly, sustaining your energy level longer. Aside from
lean meat, poultry, and fish, great sources of low-fat protein are cortage
cheese, nonfat plain Greek yogurt, soy products such as tofu, and whey
protein (for mixing into smoothies-yuml). All of these also contain lots
of other good stuffthat your body loves. Protein is the cornerstone of carb
cycling and the centerpiece of all your meals. o

carbohydrates: carbs are the main nurrient in foods that come from plants.
Sounds healthy, right? Well, sometimes, sometimes not: There are junk
and processed carbs, and then there are real carbs. It may come from corn,
or beets, or sugarcane, but the sugar in candy bars is far from good for you.
It'sa simple carbohydrate, which means it breaks down superfast in your
body and moves rapidly from your bloodstream to your muscle and fat
cells. It sounds backward, but by eating sugar you end up with low blood
sugarl When you eat processed carbs, like white flour and sugar, your
blood sugar surges to dangerously high levels, triggering a hormonal re-
action that ultimately leads to a devastating blood-sugar crash. That trans- es ;rs YOU
lates into low energy and a slowed metabolism. Good carb sources, ;. and tex
though-sweet potatoes, berries, black beans, pears, peas, oatmeal, and
many more-do your body a slew of favors. These are complex carbs,
which break down slowly, keep your blood sugar steady, maximize long-

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 Healthy Faf; Speakin g of fat, I'll let you in on a deiicious fact: You can eat
fat when you're carb cycling! Healthy fat, that is. We're talking about
peanut butter, string cheese, eggs, and a whole assortment of other
plant- and dairy-based foods. When you're carb cycling, you can eat
healthy fat on your low-carb days. You're already getting enough calo-
ries on your high-carb days, so you should stay away from fat then.
But on low-carb days, a little healthy fat will keep your energy from dip-
ping too low, and will keep you from feeling too hungry. Don't eat too
much, though, or this high-calorie stuffwill hold back your weight-loss
mission.

How to Eat: When you're carb cycling, it's vital to put together the "when
to eat" and "what to eat" components the right way to get the best, fastest
possible results. Here's how to do it:

breakfast within 30 minutes of protein+carb+veggies yuakes up your metabolism

waking up and gives your body the fuet it
needs to start the day

every 3 hours until you reach protein+carb+veggies jacks up your metabolism,

5 meals fuels your organs and
muscles, and detivers
vitamins and fiber

breakfast within 30 minutes of protein+carb+veggies wakes up your metabotism

waking up and gives your body the fuet it
needs to start the day

every 3 hours until you reach 5 protein+fat+veggies burns fat, maintains your
meals muscles, batances your
hormones, and detivers
vitamins and fiber
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 . H - .- t,l

What to Expect:
Things to Look Out For
carb cycting away, eatinE the right foods at the right
Qo Vor'r"
J times. How do you know you're getting anywhere? You do a weekly
weigh-in each Saturday (no more often than that, as your weight ftuc-
tuates f rom day to dayl), but sometimes f rom week to week you might
not see a change in that number on the sca/e. Don't worry about it-it
doesn't mean you're not making progress! ln fact, you're most [ikety
burning fat as your body develops new muscle-which burns fat
faster. There are other, more reliabte, signs to show that your body is
responding exactly the way it shoutd;

r The fit of your ctothes (they shoutd be getting looser; this is the very
best indicator of where you're at)
. Your physicat and mentat energy tevet (you'tt notice extra energy on
high-carb days)
. Your appetite and craving tevets (just a heads-up: cravings might
be higher on low-carb days)
. Water retention (you shoutd be peeing more on low-carb days than
on high-carb days)
r S[eep quatity (you might fatt asteep faster after a high-carb day, but
you should feel better rested after a low-carb day due to the in-
creased output of growth hormone)

effects! Every weekday morning you do special muscle-building work-

outs. I call them 9-Minute Missions because in only nine minutes they
move your metabolism-boosting mission forward. To accelerate your fat
loss, do your customized cardro exercises anytime after your 9-Minute
Missions. I call them Shredders because they tear through fat like nobody's
business. Chapter 5, "Shape Your Body, Shred Your Fat: The Exercises"
shows you everything you need to know; this is just a preview.
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JO :-*
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lEuJr.uo,:- - -
nod e,tr8 IIls ]lr,^ dep 3o arurt due .Sururour
aqt ur Burrll ls.rg Burure:: : _ , : st ,{poq :no
-olu[uoJ]€ lou IIr,1^ einpeqls .rnod gr 'JaAa,^.\oH 'tea ol u,lo.op Surltrs a.. - - _ _
lej sujnq
11a1r1lsou
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IIOJ 01 alrl I : r
eI{]Jo lsar al{l roJ lead slr le unr ot rusrloqeteru rnod aurrd daqt asn::-: lr-lr lnoqe
Tqbtw noA >,
tea no,( e;o3eq-SuruJour aqt ur Burqt lsrg ureqt op nod-1r :: , :
-lse3>learq -:n1; lqbra,
-ur rsaSSrq oqt a>leur suorssry{ atnurry-6 agr .Burpdr q.rer a.r.nod uar{-i-
{1>1aa*r e op
dep .rnod otur tg dlrsea ue: ter{t suorssrl4J atnurlN_6 ollr. :. _
1q6r.r aq1 1
-urErt efuEtsrseJ frseq paurlureerls a41 (rq8ra.a.r asol nod se srnotuof a.\Er:-:
-rE lsoru sll uo sa>lEr dpoq rnod os sallsnlu .rnod dn sadeqs osle 11) dpoq ::. -
ur sJesn arrolEf, auo Jagrunu aql-salfsnul dJSung-dSraua rno.(
3o ezrs r _ -
Sursea.rrur dq rusrloqelaru.rnod dn sreaq ,Bururert efuelsrsal se u.l.\.oul .:-:
'asrl;axa Surdeqs-apsnr\l :sslrsnl^l Jno^ odetls ol suotsstl,{ alnuthl_6
 Cardio Shredders to Strip Off Pounds: Although it's less inrense rhan
resistance training, cardio exercise is the optimum fat burner. Getting
your muscles moving and your heart pumping will take your metabolism
through the roof and your fat will, melt rxght off.When it comes to weight t:
loss, this is what Shredders are all about. But they also deliver tons of oxy-
gen to your organs, make your heart stronger, and do a bunch ofother
great things for your health!
When you think of cardio exercise, you might envision people sweating
:
on elliptical machines or jumping around in aerobics class, but ordinary :-
exercises, like swimming, biking, and walking, are just as good at working
your cardiovascular system and burning fat. The key is to find an activity
:
you love: gym classes, hiking, skating-you choose. You're a lot more -a

likely to do your Shredders ifyou're having fun! They'll be even more fun-
not to mention better at chomping calories-if you switch between differ-
ent kinds of exercise once in a while. | -i

When you're carb cycling, you do Shredders every day of the week ex- -: -
cept on the weekend. Each Shredder takes you through two Leyels of your | . -.
chosen exercise: low-intensity and high-intensity. This might translate, for l:_i

instance, to intervals of walking and then jogging. The shredders start out I - - _,_

at five minutes in duration and increase five more minutes every week I
_
-- : - :

until you reach sixty minutes a : _l

For carb cyclers of average fitness, I recommend starting by "shred- I . ::

ding" your existing cardio routine. What I mean is simply create intervals
with whatever you are already doing and keep the duration the same. r :::)
Then increase five rninutes every week until you reach sixty minutes. Re-
member, the more Shredders you do, the more fat you burn! I
_
--_-- '

Your Workout Week: With all these exercises and types ofworkours, you
might be a little confused about when to do which workout. No need to
stress: In its basic form, the carb-cycling exercise schedule is actually
straightforward and is laid out in easy-to-read charts throughout the book.

66 {:H*{:rr*.r.4*ri[
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se,^A. srql ',^ .eu>l aq IaBqlrr { aql tou se1( srr{J .uos srq ql1a,r padeld ari .': _
pepulzvr 1a3 p.ar{ puB 's.rre1s aql sulqlulp arurl q3no1 e peq aH .pr
JIes sq tlq tI 'plp aq uaql& iSrq os ta8 or partadxa relau aq dqrleaqu. . ,
aldrsa;r1 srq,^dau>l ag q8noqt uale lng .lle te asn.raxa l.uplp aq pu. __,
eq qrnu ,ld.or{ Jo Surlea sE.^ . aq teq.A& ot uoquellp r(od l,uprp aq ,aruLr : _ _ l
3ur1-ro16 'zsz or dn .,ta1q arl uerlr,\rJ e sB tnq 'spunod 002 rurJl E uae.. : - -
ueLuelrlJas e sy 'd,teu
.
aqt Uel aq ueq,^d. lq8ra,la. Burure8 pauets Iaeqr.r
atq8u dralsdru 8rq op .wb 1,uoq lsra1r,ir
qJpl Jar{to ot afr^pE srr{ pue 'ssaJlns srq or da1 aql isqluour eell:
ur spunod o,la.t-dlxrs tsol aH :leei{lrrt{ JoJ palro,16 d11ee.r Bur1r,{r q:r
:?# AUOIS SSil3nS
SSOI IHCI]M OIdVU UOJ SNVId UNOI
a313AJ SUVJ UnOA S.IVH/yt
"&ry
f
 Then Michael discovered carb cycling and
found out he could eat all kinds of foods and
still lose weight. Holy cow! He could still eathis
fav or ite fo o d s- ev en pizzu his bigge st weakne s s-
on cheat days. "This looks pretty painless," he
thought. "I can handle it!" He started out mak-
ing small commitments to himself--preparing
his food in advance, including lots of different
veggies-and found that he could keep them!
He got so confident that he decided right off
the bat to do the Turbo Cycle, which is pretty
demanding but would get him to his goal
faster.
Every morning when he got up, Michael broke
down his carb-cycle menu for the day. He kept
his meal plans really simple but made sure they
weren'tboring, by including a lot of different foods
that he liked. He stayed on top of his portion
sizes and drank lo.ts of water so he'd feel ftill
between meals. Soon, Michael found that he was
able to stick with carb cycling without feeling deprived, and his body and
mind began to feel better.
But Michael faced challenges, too. His wife wasnt eating the same food
on the same schedule, so it was dif;flcult to sit down and share a meal to-
gether. Btthe didn't quit. Michael's wife kept cheering him on, and he lost
thirty pounds in thirty days! His commitment skyrocketed.
One at a time, Michael continued to make small transformation prom-
ises to himself, and consistently kept them. His journey got easier as he
started seeing results, and his belief in himself got stronger and stronger.
Even after those first thirty days, when his progress slowed down, he
hung in there. He was able to break throughltis plateau by using the sling- ; . -*:: :

shot technique, and dropped right back into the turbo cycle. Finally, after
three months of carb cycling, Michael not only hit his target weight, but
lost an extra ten pounds to boot. He didn't want junk food anymore-in

r? rr
/U
eL{s;.Ierot rnol'lr/'tq8rr s.1eqa .teJJo uortrod auo pue ,sar88aa-1c, _ -
-rod E 'ulaloJdJo uortJod auoJo ur-eJotutuE
leaur e lea nod sJnor{ eanlt dJa,\a -: ,-
JaUV 'dn Surrra8Jo Jnor{ ueJIEq urqtr.^a srqt tee no1 .tue,^A. nod se s;-.:__ lnq'tq8ra,t r
-8a,L
JaUE'dlleurJ
dueuse pue ,sgJelJo uor]_rod e .urato.rd;o uorlrod E sapniru. :: _,
-3ur1s aqr Fur
tseJIeerq e r{tr,^^. dep d:a,ra pue qlea tno lJEts no[,,shop
Qto)_$"olul aq 'u,^A.op p3
): '.ra8uorts pur
rq8ra,r.roJ d8ate,rs 1ng.ra,la.od E r{fns sr ,dntas p.re,,*rogrqBr,Jls
e grns .:-:
3q se JarsEa t
qrpr-,ttol/qrer-q8rq aqt ter{t Eurzeute s.tl i8ulpdr q;er ar.nod puE .}-:l
-uord uortELu
_
ol {aa-lo. tuoU ,^A.oiloJ nod leqt uratled dep-ua,Les e olur raqtaSot s-i.:
spuDl o,^A.t asaqr lnd tsnf 'aldruis teqt s.tl .pealsul stEJ tJeurs
tee no^ ._ _. :
lsol eq pue 'u
:
nod-sdep qJel-,^.ol .rnod-sraqlo eqt uo puE .saterpdqoq.rer
JO r-, -ol Ieeru E ar
_
tea nod-sdep q.rer-q8rq rnod-sdep aLuos uO .sKtut ryata[tp otwl ut ::.: .
pooJ eruES al{
,^doq sr Jaqure{uar 01 a^Er{ dlpar nod IIe ler{l sr Burpdt gJElJo drneaq : - ,
pue dpoq sru:
alduts s; 6ur1r{3 se,^d eg teqt F1.]
illJ IeaJ p,aq
uortrod srq -1c,
spooJ luarajJrE
daqt arns apr
;+rli: rdal apf iep
ruJoJSuEJt 11.nod ,1r ,r,r.ou1 nod eJoJaq pue .,\!, _:
alorq Iaeqrrl\
pue ,Lr.o:8 IIr.^d Jarlaqgles pue aluapguor_- _:
JnoI JiesJnod oi sasruo;d "ra88rq pue :aS: :
leo8 srq ot
pue eJour pue eJour daal or elqe eq ...: -
11.noi duard sl rirlq
.
-lr^ Ileus r{lea r1tl1v\ ..re8uo.rts no,,( aleru
go rq8r.r pap:
_
legl drot:ra e sl-auo lsnf ua.La-luaurlr[rl]- -
iuraqr daal p1
dun qrea 3ur11g1ng ;1as;nod qtr^\ strrrr.. -
lu3reJrp Jo st
a1rrr1 Surleru dq rno tJets os ,nor(, of
InJr{jrE-r _: Sur.reda;d--g1
01 pJEq aq uEf, lr tng
Jlesrnod ot sasruro;d:i-. -leul lno pall
Surdeal or porellpap ar.no 'ayr1 .rnod u: - -
aq ..'ssalurrd -
-suert 01 pa^losar e^.noi 'rqBla,r esol ol pa8: = :
1S
e^.no 'Surpdr qJEtr ot petlruuol er.no-\ -SSsulE3rt
s!\wa IIns pln
illeq se,^e Iaer{f,rl d8.raua q_. ., pue spooj Jo s
Surrsrnq se,^d arl pue->lrrs urlq aperu lr .rr: _
IaaJ pue Surpir q
 meals d day, withjust enough carbs fi.rst thing in the morning to jump-
start the metabolism. Pretty clear-cut. That's a low-carb day.
On high-carb days, you eat the same metabolic boosting breakfast that
you do on low-carb days, within thirty minutes of waking up. Then you
do things a little differently. Every three hours, for four more meals-for
a total of five meals in the day-you have a meal made up of a portion of
protein, a portion of carbs, and a portion of veggies. Easy, right? That's a
high-carb day.
Now you're asking how much food's in a portion. Depends on what kind

CARB CYCLING DAYS

for EASY I CLASSIC I TURBO I FIT cycles

Low Carb Day High Carb DaY

r;'ll*lil
BREAKFAST tids\
f,l?:r::;.i\

\v
1.,: j.::-;.1
1

(within 30 minutes I

ofwaking)

A ,:i:-l:l
MORNING \*4 ;ffi, /-,,\ - ... l
."......... , .,, MEALS
.-.:-ii:
SNACK
@ :j.:.:::r
:I4r--- --- --- ---
l:q::'".dj, \ f,:-.if/
\g/ \@z
--P.RgJt-rll-c3:?
.
--- --- ---
(Eat every 3 hours
and include 2
handfuls of
veggies with each
:.,.,r 11- ;lilli .^,
LUNCH
')*,,.
/" n -;"|'"ii;: 6;i$ (:ii;,:':) meal)

.{Y \Y
@
[i:i:::i-.::r \l{"i:idJ \LI';'l'14'^/
\Ez;';;:i:r
-Elo15,lu_*-'ll-_ --:1"15,|_-_.119 ___ ___ _..

AFTERNOON o
SNACK @

ESTII\4ATED CALORIE
INTAKE GOALS:
a

\:b[ I

ffiffi
,r^ffir,-, ,m$ SMART FATS SMARTVEGETABLES
I

Protein is essential for weight loss
since it helps build muscle.The
recommended Servinq size i5 a
palm-size potion.
I
Carbohydrates ale vital for energy Smartfats help keep you feeling full Vegetables fortify your body
production since all your cells are fueled longer and maintaln healthy cholesterol with vitamins, minerals and
by them.The recommended serving size levels already in the normal range.The frbeIThe recommended
is a fist 5ize portion. recommended seruing size is a serving size istwofi sFsize
thumb-size poftion. portions. t_
 'I1rep.ralem 1o uo11e6 e IulJ0
., .;,g,q.,gi.!al.3t[]:"BJiJ,,:i nol,,f dbi ;.rl,g:!e+d€q5 ut
uea$,;nor io1, ie11S1uo1l.qU-p Utt t uoli!u14ia,O,r p oq
1
q6 ;
: e q a so oq I
1 J
'lselleeJq -rnoI ur sqJe3 pue uralo.rd qloq I
"fn1ru1
raffrBre{}1s.tf!d,q €QJqt,trrala n,ue,6..u,1I?.rwJ6:igain!t.ur,{l1t1l1,,rr,.tUtm,ie= f
I
1.
,, r .1,,1,,f.!:.P.,a1J|JrQ/\1}iile=
,' ,, l6ufird'3, qJe,l O;,no;{ diep,,rfu.O.,taini.anal, e,&oiiot:,0t,:p,oe]u:.,Op,i*i
-f
lnq'elpueq 1,uer no,{ 1eq1 noI 1o 6urqllue Ise l,usaop 6ur1r,(c qJeJ
suotle3utsods 6u l1r{3
'sar8aru1s Suqttc ateen ot reqta8ol sdep qrer-q8f{ pue -,tlol
_: :
nod,uoq otui tr{8rr ta8 ot tue-,rt 1 la"raq ure8e teql IIE otur ta8 l.uo,r,r 1 ot :
op ot sl da1 1ea"r aqt tnq 's>lro,^d Surpdr gre) (woqyuv Kt1ut,^&ou>l ot sd1e,- -
'arng 'lq8r.r d.rolspeq aqr ro8 a^.I teql tsnrt pue esaqt .^A.olloJ tsnf uer : -
_
'alqrssod se aldrurs se lr deal 01 tue,la. nof 31 .sdep q"rer-q8rq pue -,,rl.ol ri
q8norqr nod aprn8 ol stsil pooJ pue selnpaqls dru asn nodSr t.usr.i11:.-
rrlnq 'rsa8tp ot 1ol E aIrJ uraes rq8tu r1 (spoog ueurs lnoqe .^aou>l ot pr; _
nod Suiqrd;ale e^eq ..'.aJrC rnotr paaC,, .9
-rardrr{J pue ..,I0I ssol tq8ra-,i.
't rerdEql)'sJar{lo ueql lea ot rauerus'11azvr'e.re teqt spooJ Surpdr-c::.
pellalas e^.aa 'spooJ ..lJelus,, lnoqe {lel I teql tJer{f, srql ur aes uel no \
'taa,^A.s pue lrorls .sdep qre:-zwol pue -r{Flq
Jo sletuelL : :
-unJ arlt dn suns reqr (arrsoddo) r;eqt E ur oJur sql IIE dgrldrurs eur ta-l
,9
..'sadnag ar{J :erig JnoI peaC,, ;atdzq3 , - puDI lEq-\\
oB 'spoog tuara#rpJo stunotr arrolef, pur ezrs uort.rod uo arour Jod .poo_J _i- _
'sar8alerts Surttdr tnoqe s..ratdeql sryt asnelaq ,,Lr.ou rq8r.r des e s.lEr{J
1.1 lle s.l?!-- il
'sdep q.rer-q8rq uo d1a,rrlradsar.000,z pue 00s,I ot dn oB sraqrunu r_-_
,;o uoruod
lueur e a;.nod;r serJolef 00S,I pue ueruo..tA. e a;.nodgr serJoief 002,I puno:. JoJ-sleau
,p1or
.
Jo IErol e Surtea aq plnoi{s nod sdep qrEl-,4d.ol uo
.qumlr .rnod3o a z I
IIV nod uaql
eg1 sI steJJo uortrod e puv 'uon.rod al88a,r. E ezrs aqt dn e]Eur slsu o-r.a
Jo leql ISEJIE
'rsg rnodgo azrs er{r sr sqJElSo uoruod y 'ru1ed;nodgo azrs eql
sr uoui,--:
e 'ureto.rd ;og :prnb-.radns nod or tr a.r.r8 il.I
.tnoqe Burller a.r.nod
poo3: -durnf ot
 ust tike your mom totd you, breakfast reatty is the most important
t
J meat of the day,- but,'pr:orbabty nor,toil'ihi raiiOAilsheltnaught. N;,
mitter'if it'i'a',low:tar:b,d'ai or:'a 'hiEihi'ia,rt:dey;:,nieiXtagt witt jump.,
itart you,r m"ir[r61;r!1n.:tir:gt'thino' inithe m]oiinirig' and.,priffe'your, b,odY
fur'a whote' oay oi,,weig.htr,toss.i sol.what,'if,'y-oii',ienli eat withiil'thirty
miinutas of wak,ing,U'p? For instancre,:what,if,yoU',,h.iVd io'6'Ln * n'. -
tiion,fir.st thing in,'the,,rno,r.'ning and canrirhave,fo:od:'f,Gr half ran hour or
an 'hour afteiWar.d? :No,rproblqm!,J,ust eairrrbleakfagt, €silsoon,ias ,you
possibly,lcin, 66'ss rou:,66.; your,m'etabolic,e]toak sta:riq tj,cking afld
you.''kgep,tne,nOr:mai thr:ee:hour ih1qp113[5:',betw'een yout'"rieit four
meals.

Here's the Fun Part!

Before we go any farther, I wanr to bring yorlu.k to an incredibly impor-

tant part of my carb-cycling program: rewards. These are a break in your
carb-cycling routine, when I ask you to enloy anything you want, in modera-
tion. Anything! I give you two ways to claim your rewards depending on
your cycle. You either get a reward day once a week, when you can indulge
some of your food cravings throughout the day, or you get one rewardmeal
on each ofyour high-carb days. Pretty generous, right?
Why should you stray from the straight and narrow with a reward
meal or a reward day? Because believe it or not, itkeeps you on the straight
and narrow! If you can relax with your favorite foods once in a while, it's
easier to follow the rules on your low- and high-carb days. Like I always
say,if you can't have it now, you can have it later.
Rewards aren't exactly about the fat-melting objectives of carb cycling,
but they play apowerful supporting role. Reward days and reward meals
are designed to satisfy yoar psychologicaL and emotional cravings for the
sugary or fatty foods you love the most. Nothing is offlimits. Nothing at

7/+
q /, i. :j': ;i,i:i * riY r i* ii ij,ii'l;".j-rr i" i.:r:
tas nod Jrns aq 1ng ',{ep pr€,^A.al rnod 1r aJellap ue: nod ,a;r1 rnod;o_; ..,, -
te Surqto-
pre,^dar Jat13q e aq p]no,^.L tEq] {aa,^& aqr .,
3o dep JeqlouE sr erer{t Jr lnq . agr .rog sF
1oJ tEqt sue.rSo;d aqr ur dep pre-^ .ar aqt ,{epung eperu a^.I .Burrunsuc,: _:
sleeur prE-
,
,sdep q;er,q8rq a;e d11e.rn1eu ,sdep
11.nod spoo3 Jo spuDl aqt ol anp ;-
'=
'8ur1:dr q
_
-ag 'sdep q.re:r-q8rq pue -,^d.ol xrs s.>laa,la. .rnod Burrnp n{ woqs 01
lpoi r
pre,^ ar >laJ,^a-e-afuo rer{l apnpur sapdr asagl oluo.rd tq8ra,ra. 8urso1 :- . -,
sde,Lrle 1 a
uel nod os dlltinb Surpdr qretr olur no,( aqer ot-tlC pue ,oqrn'1 ,rrss:
s.lr '{elrq,!\
du 3o aa;qt pau8rsap a^.I .sr(vp p*zwer tnoge IIet s.tai ,tsr:_
-salrdr tq8re.rls 3
.
'a,to1 no,( spooJ r.lJu Jql roJ paau ;no,( sJpnlJur
teql .sla1: i.- _.- , pJEl\aJ B
Jo spuDl tueraJrp Jo speausnouo^" eqt taaru or pau8rsap a,\.I qtrrqa.s.*_ -
-do Surpdt lfultslp rnoJ tno de1 1.ra1deql srr{t ur Jete.J .,a6olloJ ol esc,:-_
70ewpfitt\?..
no,( ueld Surltdr-qrer qliq^\ uo
spuadap spre,^&ar .rnod re8 nod ue; .,
aSlnpur ue
uo Surpuac
spJerv\au Jno^ 6u t1ra11o3 -pEpolu 1t1
"rnod ur 1e;
-;odurr dlqr
..'a^Jesap d1n.n 1 pJe.&\eJ eql : *:
Ileq aqt uo red e;lasdru a,rrB ol Suro8 u.1 tteq.^a.^&ou>l nod puy iJlas ir- ,
sasruro;d dru Surdaal u.1 'rq8ra,r 8urso1 Lu.l pue ,sdep q;eo-q8rq pue ,.,,.
dru Surop uaaq d11ea"r aA.I 'ueall Sunea ueaq a^.I,, ,{es pue a,r.g q8rq r .,
--
.
-.rnod a.^.i8 uer nod 'ardgo alrls tEr{l ot u,laop lrs ro
"re8rnq reqr dn qrrd :.
uer{A|sserfns ru;a1-3uo1 .rnod .rog dtrsserau e pue 'euop 11am c1o[ a roJ snu _ :
e sE slearu pre,^aar pue sdep pre,^&ar Jo >luqt .pre,l.r.,rog lurod srqt ulorj
Jno] lxa
'uorl€ntrs ur,^A-ur,^A e s,ll i1u8!a/w esollllls puo
lu1e noK, wuu, lrE ;s ! pue 6u t>
leJ JatearS nod 3ulr.r8 'ra88rq ua^e sr-esn nod sar.roler
Jo Jequnu aqr r - : noI se u
tea nod serJolelJo requnu ar{t uea,^aleg aluareJJrp aqt-lpgap arJolEf l:.,
JOrnoq
'Suqrdr gref, orur >lleq do.ip nod uag7y1 'aLun aruos JoJ rsooq leqr or uo Fu: - -elr peuJ
pue 'sdep pJe,lA.eJ uo sarJolel ur aseeJfur eql ol asuodsar ur alEJ frloqe]a,-- {1lrqg urr
stl asreJ 1p.Lr dpoq rnotr iusrlogetau rno.( lalto.rdls dyaq dlenrte _ie_. - Ipoq.rno
'sdep p;e,ra; nod Sur,tr8 ur a,\rtoru Jorretln uE aler{
1 :Burqr raritouy -dwn{ g
'straJJa op 'lqbnc
lerrsdqd aqt ueqt sse"r8o.rd.rnod o1 Bur8eruep eroru tol E :_.
saruanbasuol IEtueu aqr 'suaddeq sn{t uar{A\ ..raqra8orp Burtrdr qrer ; 1ue1:odu
a,tr8.ro tr roJJlasJnod qsrund uar{t pue-aruoq ro
Iro,^A. tE dep qBnor -i11r.--
-adsa ue uo 'des-sper Surpdr-q;er eqlJJo
1e3 dlenlua.La p.nod ar€ seruEL-:
'ptp nodJI ipatlrJtser.ro pa,rr;dap IaaJ ot nod tue,lo. t.uop I asneraq ,- :
 this reward day in stone you don't find yourself 'thasing the
so reward"-
or justifying more than one reward day a week.
Now, let's talk about reward meals. If you.re
little hesitant and want to a
ease into the program slowly, I recommend you follow the Easy Cycle,
which allows you to eat a reward meal on each of your four weekly high-
carb days. This helps you get through the weekwithfrequentrewards so you

t-
EASY CARB CYCLE - REWARD MEALS
On High Carb days, pick when you'd Iike to enjoy your Reward Meal

BREAKFAST
wrthinlomhure<
A N OR )(
\, \,
PROTEIN + CARB REWARD MEAL

oo"-
:',L,'

'$HIo )( REWARD MEAL MEALS

(Eat every 3
PROTE N + CARB REWARD MEAL hours
and include 2
On High Carb
handfuls of
Days, pick

@@r- )r
veggies with each
which meal
LUNcH you want to
meal)

PROTEIN + CARB
turn into a
REWARD MEAL
Reward Meal!

Note: Avoid
\--l
o'l'nfoto^o*
O "- )/ VEGETABLES

O PROTEIN + CARB REWARD I\,,IEAL

Reward Meals
at Dinner
-
: ll ir l;:

DINNER (i
r.--zll\

....t , i , r,..r En.joy you r favorite foods d u ri ng yo u r rewa rd mea l. Try not to go overboa rd,
ut ensu re that you've satisfied
b

t'tt.,:
. yourcravings.Themore'tontrol"youhaveduringtheRewardMeal,thequickeryou'll experienceweightloss.
Consider enjoying your favorite foods outside of your home to keep the temptations out of your kitchen.
REWARD MEAL

Protein
,,^m,_,
is essential forweight oss
,m,
Carbohydrates are vital for energy
o,
SMART FATS

Smart fats help keep you feeling full

@
Veqetables fortify your body
LE

srn.-rth-ocb_ronL. F.l^p produ.tion since a your.ells are fueled longer and maintaln hea thy cholesterol

t-
with vitamins, minera s and
", onn"rd-d .Frr'inq s zF.( d bythem The recommended servlng siz€ leve s already inihe normal range.The fiberThe recommended
palm{ize potion. isa fist slze portion. recommended serving slze s a serving size is two fist size
thumb-size potion.

ry/
/a
/-{ s-r:i"{:r i :i i'1itt
spuDl IIe ere arar{l '1I op ot tue,n^ nod lseJ ,^rLoq pue qsrlduotrfe
ot Fu.:..
a;.nod leq,^A.
uo Surpuadaq .s>laa,u
-
Burpdr_q;er olur sdep esoql u-:.-
,^aor{ tno pug s.tal dep Surpdr-qJel Eolur sao8 ler{.^ ,^.ou{ no.{ ter-{r ",.
eaoiJat7 Jo, s{Jory1 6ul1rA3 q.re3
ieuo tsEJ eJo{u auo 11nd rou dq.r,r. os dpoq "rnod Burprrl lnoqe
IIE sr : _
-dr q.rer 'pa11 .nod ra,r.o ;a,Lr.od lr Burrr.r8go pEatsui pooJ relo
;a,rod : =
lteq Suqer roJ f,nlel InJrepuo,^a e si sauo-dtsel ilrts tnq_raJes roJ s: ,
dlsu lno Surdde.lrg .alqnort or edols d.radd11s eqt#o ders puE .r:r_::
11.nod
alull e fea .,(ia1r1 lsolx II.noI ipooJ ]JoJruol plo .rnod ueqt atou,t u?.\: ..
-ua nod Surqlaruos pug ,are saruer{J .3
11.nod xrpuaddy ur spooJ prr .r,=_
Jo ts{ Jno tno >llar{f, 'seapr aruos paau nodgl .suortdo snorJel Burd.it C___
tseel te lnq 'spnq alse: rnod JoJ urels puer8 e aq "
IIr.^ . atntllsqns d;ara : -
iloJtuor ur Surdels alrqnt ayladda tno{. K{yws nod stal srqt a>lrl oorarll-......
e 3ur11n6 'peelsur ,u;otdod ro slezte;d e>lrl ,>peus dtps f,r{runrf
tuarl_ :
e dq1 'sdrqr olelod lsrsal t.uef nod deg .spaau.rnod dJsrles
rq8rur ter{l s-_ _ _
-do raqto a;o1dxa (spooJ ra8Br.r1 ;nod.ro3 Burralueq e a>lpr{s t.uef no-\-:.
's>lteqtas olu: : _
-uJnl LUo{ spJe,n^ar;nod daal ot .spooJ
asoql pro^e dlqeqo"rd plnoqs :, .
lurds1re1 E olur ruerulrurruor pue arrradde rnod puas uer daql pu, ,spo.r ....j_-
-3u1 tnof,
arE asoql 'atset
lsJg reqr ta8 nod aruo Burtea dots t.uer no,i r.-- -
nod;og pooJ adols-d;addrls e aq rq8*u a,rert nod Burqrduegrglasrno,i:1s..
'Surqrreas
Inos aluos op or nod tue,l.r l ,q8noqr ,fzen-pool oB no.,( erol::
uotlnp3 ql!/r{ paeford
nod os sp.r
'sfrsEq pre-\\:- -q8rq dg:
aql sdera; reqr (a8ed atrsoddo aas) t.reqr dpueq e nod a,r.r8
II.I .^aou.roJ tr-.. 'epd3 is
'sai:dr grel rnoJ ar{lJo su,^ .opunJ eqt ur srqt
II€ tnoqe aroru uJeal II.noI ol luE_^d p
'8urp.,b q;e: deal ot rersea eq ,dn ssaru
II.rl os t.uo.^a notr .pa,tr.rdap 1:;_
.ra,Lau nod 'qteo;dde srqt qliA .Furreeqr
tnoqtr,^d. s8urae;r "rnod dJsrles ur:
-..pJE.r\3.
 'f frris you might Uesaying, How can:,f,6a1'3:funchof earhs and,
\rrtose weight?" I understand why you're worried. Everywhere you T
took, you geti the,,1ng55rge'that caibs' a,re' badlrfbr', you ,and that ryou :-
shoutd cut them out attogether. The fact of the matter, though, is that :-:
carbs are amazing' f oiyour bodyt Carboh-ydr:ates are ycui::body'!,riuper-
rpre,mium fue!, and,wit_hout,that,fue[:youi bod .. o ltrrrGh pt,operly: ,

That's the key: super-premium fue[. You've got to eat the right kinds
rof carbs to keerp you'i body purring,' M,ore often ,thah,,:rhot;rwd f i'n,d'our-
selves eatihg'the wrong carbs;'and, too muirh of rthem1 Piocessed
aind: r'erf ined carbohydrates.-the,bed stuff;, likert,0ble'sugai,ahd,refi,nod:,
flour,-break dowh rapidty, i'n you-r',,body,"spiking your bto_oil s,ugar,and:
lhen crashing it: rThis causes uRconlrollib,ble cravi'ng,s; whiahi:leads to
over€ating'a nd a' d ownwa rd' spiral, Ca 6 vs Ll gues5 whai:,hra p,pens wh e n
,your, body takes in too:many cal:bs? Your bOdy ends up, st6ring.e[[rt,hose
extracatorieSfromc'i]'bsasfal:, , ...,i ,.:.,, ,.1 ,,, .,i ,,

i .But,wait-*y-our bodys design6d !o iun on caibohydrates! lilhat are

you suppro5ed to doi !t's a n0-brainel Eat r:ea1.,ra{e.an,,nra1t!ral':carbohy-
drates, and eat the right amount. WholE gr,ains,,beanS;',rp.ot',vegeta-
brles,rand f:r'uitrs are the peifect fuel'for your: body:,They,'ps p6"1ed with
essentiaI vitamins and minerals. They're high in fiber, which keeps
yoU iaeqng fU'll and satisfisd ior a tong time, without,ti:i$$er:irr'g,,ciav-
,ings;.You digei't them mo,rg 5lowly;'so't'hey,ia'i,sg.rystlr,rh:etid:bolism and,
keep it golng',Good cirbs ar:E superfaiods'lhey tasGigr"eat; they make
you feeit, gr:dat; and theyrre g:reat f,uet,for'llrour fat'buihing, r,iietarbolism!

of ways to split up your week into high-carb and low-carb days (with
reward days sprinkled in!). But you dont have to figure out what'll work
best for you, because I've done all the heavy lifting for you! I've designed
four incredibly effective cycles, and you get to choose the one that meets your
needs. These cycles let you do all kinds of arnazingthings with your body,
to upgrade it however you want-especially by losing weight. Awesome!

/t{
A/
\J LT
a^.1 dq.^ . s.ter{I 'uo aloru ot dpeal aJ.nod pu€ tI SuISn ueag dpeeJIE 3.1^ : - isr.uoSer\ 1
aqderu Jo 'uortEnlls .rnod qtr.tr dn aurl rou tq8ru altd: rrseq ar{t tng '1r., : : 'dpoq rnor qr.
Ile s.lr leq,{\ ureJl ueJ no.{'aso7 ol )sooll) PEar l.uPlp no,{3t ua,ra os : : .rnod staaru :e
sri{t ur >lleq tI Sur8uuq ru.I teqt IIa,^d os s>lJo,^.L a1tdt 1aa.Lr-auo legl 'sF:: - pau8rsap a,r i
.rnod ot Surtcdr q;er tdepe plnor nod os suoltelJel aluos paulltno : -: >lJo.^.\ II.lEr{-\\
elrdr qrrr leur8r;o dru ol nod parnpo.rlul I '?so7 01 esooll)'1oog rstg -ir: - qrr-ar.) sdep q:
sleoc Jnol 'soltr^3 Jnol
itusrloq ela.
a1eLu ,iaq1
pue ulslloq
irrraql q1r.4r tue.at nod 3u!111Cuo op uel nod pue 'sloot ar{l nod Surpueg u 1
qs8urqr asaqlJo IIe op uEf, Surpdr q.rer nod plol IJI des nod p1no.^tr leq1y1
-nell 6ut-ia
'uel no-( se lseJ sE rnq sdaal q:tq
qllM pal3E(
rno,( asol pue tlnq >lf,Il ol tuerrr nod reqt IeeJ pue >Ioo1 nod de,Lr' eqlJo parrr
-ela6an lo
pue >lf,rs os ar.nod eqdeyq 'af,ueuJoJJad lead uletuleur ol Peeu pue anBeal
-[qoqler;
IeqlelsEq a,ulrladruor e ur a.r.nod aqde6f iY8t.^ esol ol luE1v\ IIIIS lnq aJe leL{M i
uer{1 pue ,4&ou elelof,or{l aplll E a^Eq 01 elerl tsnlno,t aqdeyq 'a;u depd-re-ra
rnod otur 1g uer nod sselun nod ro3 >lJo1y\ 1ou deru Suqrir
01 1l az!Ltlo1sn2 esoql 11e 6
qJES 'sureeJp pue saJISep IEnprAIpu u1y\o Jno 'asJnolJo 'pue 'traJrad ueq: uaqm suad
ssal ag tq8p leqr satruelstunf,rlf, >Iro,^& pue dlpue; 'aFPaI{ls Surpueu ol spesl L{r
-ap e 'drrteuos.rad enbrun e seq sn Jo auo qreg 'spoB 'rnod pue eldrsa3q pue re6ns
rnod stg regr elodr q.rec dep-ua.tas e 1oB e,t.1 'ale no.( oqztr Jalleur oN pouuar pu:
passal0.ld
-rno purj a,
ii::::j'
.,,,,,.,..t,.:, ;;.1 ;, :pQle3:llqlLU03 sputl 1q6r-t
;,; ii, :...
',(1ta d
ssel eq l,uplnoo ll 'JalJe sJnoL{ aaJql{lana pue 6ut>1enn1o salnutu {1:tq1
,,u,tqiir*reiiu.re$Ed,alll'de,e!'s6ep.,1u€railp:lrosrnoglualglllp:d39,:15.nod -:adns s,.(
r'.11,uan3, Iep,aq1 io1,.i1g+ru a*;1qraaj,to p+q, ot,o6 j9,Ui15,no{.11l!t1fl ra}1e 1eq1 st 'qE
, 1 no[
-a;a uI g:,nou ta.rql,{Jine l ear uaql puB saln,ur!,ur.;{}i rul ulru}r11^ }eei,ol Lule 1eq1 p
i' ri:'dil sre:M:.hoi!a*11 ieQ,aa,,Ja11- -
:[sea,s;,s.r,e1]o*tr lllye,;i.O* fultcria nor{ alaq,lr
1
' , qJe j'
'sjnbq,:.ppo'rtiO,arr 'nod jl Fulsil;u,or ,eqrr',ug'r:, s1Eartu,)'hdd 6U1ul-l- pue sqJel
),l3oLls u!L,ls
 developed three more carb cycles that
focus on three specific goars-the
ones that my clients most often ask me
about. Whatever you,re hoping to
achieve with carb cycring, one-or more!-of
my four carb cycres will
work for you.
You might be like a lot of other people
and feel most comfortabre going
into a weight-loss program slow and easy. If
thath where you're at, the
Easy cycle gives you more room to eat
your fattorite foods before you take
any scary steps away from them-r/you
decide to take those steps at all.
on every high-carb day you get a reward meal to
eat whatever you want!
And you get four high-carb days a week. yum. you
can stick with the Easy
cycle all the way down to your target weighr,
or you can switch to a faster
cycle once you get used to the program
and closer to your goal.

_CA.B.P CYCLTNG - WEEK Ar A GLANCE

.',,..11e,,,,

LOWCARB DAY HiGH CARB DAY

& &a.&
HiGH CARB DAY
WONE REWARD MEAL
w
Day 1 Day 2 Day 3 udY I
Day 4 ua\ 55
Day 6
Day 6 Day 7

EASY
Cycle

&&
CLASSIC
Cycle
@ @@
@@
TURBO
Cycle LC LC

ff@@ LC
@@ LC

Select a week thatyora tit" to fo,o; ;;;il;;;; ;;r;;;;,;,

sil
L I iE-i-il,i #r-:Y.-: Hiii
-
'nod ro; tsaq eqt :'-
1p,u apdr qJEr gtrq,^e lno a;n8g ot -^dolaq a.rreuuonsanb tJor{s ail, _-
IIrC :rL trop tr .la.orreu nod dleq aur leT ..ilrld I ppor{s apdr qrrq11,. .F; ,_ . :
-uo,tr. a;.nod os 'arurl e te altdt euo op dluo uet nod.ro.oul nod lng :- :
-dr aqt IIe Jo stgauaq aqt IIe tue,^d. I ;dag,, .8ui1urqt
ue^a ar.no,r rc --
'pesnJuol
Jo pull ar.nod aqderu tng ',^ .olloJ or Suro8 a.r.no,( ai:dr u:. _
,lo.ou1 nod sapdr q;rr rnoJ ar{lJo u,^aopunJ prnb slqr Surpear Jetf? JC..:
aell^J qre3 ,(yr; s,1eq6
ipadfu.t le8 Iills pue 'turoJrad ur:
os dn d8.raua.rnod sdaa>1 r1 dep pre,la.ar snoirrlep reqr snld dep qrr:,.,,
.(ra,r.a .rog sdep q.rer-qBrq o.^&t nod Sur,Lr8 'preq s1r
uo apd3 ogrnl ru- : _
arur8a; ap|3 4g aq1 'are1d rq8r.r aqr ot aluoJ a,t.nod ,a:ueru;og.rad 1rr'_:
.rnod-3ui:uEr{ua uela ;o-Sururrtureru Ilrts elrq,^ . spunod ,Lra.1 r ; -:
pue dn uoeT of 8uqoo1 a;.nodg1 'aJour altlrl e op 01 sa>let tl teq-^d to8 r,.-
os 'etel{te snorras e ar.nodgr dep dra,r.aglasrnod a8ualpqe dpea.ile n_ .,
lq8lq e tel{,ryyssol rq8ta,rr : :, -
teqt uorluaur 01 toN d.rotcr,t ;atge drotrr,L qer8 pue se,\lasuaql Jo _! __
aqt pueuap ot afuer{f, ar{l ureqt sa.rrB quq,la.,apdr srqr uo fusztur_: '-.- 'iE
eldoadgo tol V ialqnop aqr uo u,top no.( urrrt tI saop doq tnq 'auod:a ,. - - JelseJ E ot r{l
rou s.ll '>iaa,^A. e dep p.re,la.ar auo snid dep q;ec-q8rq dra,ta .rog sdep qjEr, , dseg aqr qti
o,r,rt nod sa,r.r8 leql numq-w{ au atTxe we 'apK3 oqtnl eqt ot dn dats 6 - . - itue.l& nod ra
spunod ssafxe .rnod do.rp ot tue,rd. pue a.roudue lr puets t.uer tsnf no.i _- 'lle ]E sdals
issaursnq s.dpoqou e{ll -lJo saqrur ; ! _ _ _ a1el nod ar
dr.rrs 11.reqr 8urit,{r qrer elqepuadap s.r1 .sllr:sat 4trnb a'qt ary1 z(ou-_ : _- Jr{l 'le 3J.no.
'urBaq or areld poo8 e s.tl teql pug aldoad . _ _ Suro8 alqer;c
.aJll depd.ra,ra .rno,.,
tsol\
tr 1g ot ,^d.oq aurLuJatap pue 'a>lrl slae; tI terl,^d relof srp ,Burltdt qrel :.., .;
uJeal ot de,la. lng;apuo,^ . e sr apdr srqr 3ur.,ra.o11og .p.re,ua.r-q8rq-.tto1 _.: - 1p.ta. sapdt
-.,ttolq8rq-,la.o1 sao8 reilt ueld dep-ua,r.as lq8re.us aqr ra8 nod.a.rap1 .'-. - or Suidoq a:
01 asooLl) ur lno tr prel I sE 'ueFaq rue:8o;d dru a.raq,la. srap{2 :r,sspl) au - aqr-sJro8 .l_r
-:"-'':'l.i.;l.l.ii;;,.ll:.{:..:$ffi{**[i:ffi;il#H,j"..;.:i.;:';.'.T.....,.:,f;"il,ffi
i::.:i,t..'l:'r,r.;.li:..,:''i.i;lf.t*t$ill+tarn:a.?.[li$., $:iiii::.. :. ,' " .
. circte the X's in its row
l'
J,;
.v' I

o-""1..0,..1:'l:kylth yn.tn"e olir. X X

l-u" 1.oi-et .

x X
'*:nl:..T.1,.:.'!i':1i"1!l:n: ."..
I want rapid weight [oss. X

l::: *:l s lt by1 i:*: :d. -Ty':ll 13.s-l!"'tv:

wa nt t g X
I
p3l!.-
:ho:::t: t:-::rb:t stow ::o :t":ol- i: TI
| X X

,:T y.f, active 1! n1"d:ylli:i*, en:lsy. X

*"i911 X
! "'l"i:i,,ig i.ii.:::ll1:ll' !-y:"l f 'l.l.Y.i'II: l::""
I'm not very active at a[[.
'
I l::-d': v'tl:gt:l :19 ' y:lll: llll X

l': n:tl".l pi:lly g:"_d :::1ft1w]!n oiet:.1:: l:i"d b:P:::

*:if".d
'l: ":lgl':' 'noo':!-o.'::: :-y:l: l-:: '".. .
X

I've already hit my target, and I want to maintain my new X

*"l9ll
l: t::l !::"1i"-:l.
*-:"lt oll | t9:: *,:.i9ll: X
I iy:: 9": ' l::9l:
How m31v x."--1io '1m- ydt
"l',:f il "":n-:ol1'n i1o!
'
The biggest number shows the right carb cycle for me! Easy Classic Turbo Fit

The Seven-Day Easy Cycte

with Frequent Rewards
Millions ofpeople have tried and failed and tried and failed to lose weight,
and have yet to make it. Why? Because it was jzst impossible for them to
give up their favorite foods for more than a week or two. Maybe you're
one ofthose people, and you cant stand the thought ofdenying yourself
all of the yummy stuff out there. For this very reason you're convinced

82
e I ..X"ji,1,:r i:i*iY:: Hii{:,t.li
JIeq ro IIEUs eqt rapro olglas;nod a8ualleqr tng ierer l.uop I .?.r-, pelur^uol
dtqr alBloroqr E rllr.^d.JJo Ieaur .rno.{ qsrug pue 'qns s.raddad-pue-eF.,-.
Slasrnod 3rr
E r{tu( rtoIIoJ 'Surssarp aseaqf anlq pue pEIES E r{tr,^r\ r{runl .rnoi t:r:r a;.nod aq,rr
idols l.uer a-a,r 'Fu.:-. . 01 luar{t ro
-aJ tJels e,^a afuo 'tsoru JoJ adols draddrls E eg ot puat srq8ru atEI as:.::r: 'tq8ra.lo. aso
.
Jauurp te spJe-^der pro^e aryyleeur pJE.taar .rnod se-rauuip tderxa--. :
auo prd ot ta8 nod '1aa,u qtea sdep qrer-q8rq InJrepuo,^A. JnoJ aso{t Li,-
iunJ aroru ro1 e ar.daqr ' . '.. :
q.rer-q8rq aqt tnq'sayrdr qJEr aarr{t Jerllo aqt ul sdep qJel-,^A.ol orlt ai.- _!-
a.re sdep qrer-,,lrol aql 'uI u,l.r.olll dep q"rer-q8lr{ Erlxa uE r{tr,4d.
,siep ::,,
-q8rq pue -"4aol a-"- -
Jo u;alted 8uileu;alle aldurls E sr >lea^\ apd3 dseg
ide,na.e tq8r.r stlnsar elqrEr-- -
aas ot Suro8 a,r.nod a^allaq.raDee nod og go tqfiu llaur 01 Eurofi:sni. --- l',
teqt puE rur paierp uorlrrtnu Jarr{tleeq "rnod daal i1.no,{ ,sdep qJEf --!\c- : ---
ug '(as;norgo 'sdep q.rer-q8rq;nodgo r{f,ea uo auo) s8ur,tras JnoJ lEa ,_r
uec nod'Iea,tA. E LuEeJl arr3o s8ur,LJas uel€s 8urlee 01 pasn a'r.no-i-g. . _
=
-ruexa Joc 'trJo ssel tea ot Suro8 ar.nod tnq 'e^eq sde,u.p nod ter{,t Fu.-.
aq 1.no,{ 'spooJ lunl or saLuof tr uaq,rd. 'IIel11 ialqrssod uarle srr{t sr -{\o:-
'pa,trrdap Surlaag lnoqtr,\\ u"r :
ruIIS ot alqe eq d11eug 11.nod 1eq1 tuapguol IaaJ uetr nod 1ng
'1ou d1qec.- -, X
qsap,(r qJel aarr{t Jar{to eqt uo ppo,^ nod se dlprnb sE 1r asol no-i .. ,,
;rq8ra,ra. asol ilr1s 1.nod'.ra11aq ue.tg 'poo8 satset Buparp
.ueppns EJo
II-i
'uoc nof,,lA.oul I ,: X
..',^A.oJJor.uo1 Iin ,.:
l.uel I ',^d.oul nod 'srqr op t.uef I 'r{so3,, 'atu sllal oq,rt auodue tearu o- :- x
e^er{ l 'sdep qrer-q8rq "rnod uo'&ty ntllo fuana a7lnpur ot la8 no1 .,^ .orlo; -,
X.
tr e^eq sde,ra.1e uer nod'depor tl e^eq l.uec nodgr ,ep.(3 dseg aql ql-y,
-
'ur pJuturJr{ .ro pa rr-; -
3ur1aa3 tnoqtr.^a-tr grr.Lr Suro8 dael pue Buro8 taB ot elqe aq l1/t\ : _
'paJefs eq 01 uosear ou s.arar{t os ,tnoqe ap.,(3 dseg aqr s,tr_
11e sr ter{,4d
'olpp8 pup e4o)esee'Lp yuo selu/wotq?uu11ol et,eN|uo)eg3ur11er ar.a
\ ,r,,-'
no,( spoo3 eql ot adq-poo8 Surdes tnoqtr.^.\ stlnsal ssol-lq8ia,la. alqrpa:_-_
olenlre nod sral'apd3 dseg aqr dllenadsa ,SurTrdr qrel iteq,,'r. ssan8 lng
'ure8e tad pe; pue d;r o1 nod pa;,t --
-' A OJ Slt
asnef,aq 'd,u ua,r.a 01 pre{E ar.no 'tarp E r{tr.^&
IIES ot aiqe aq Ja^au II,r
 servings instead of the medium or iarge, and try one cookie instead of
two. You're already going to be eating additional calories on these days, so
see if you can limit them. The more you do, the faster you reach your goal.
This is what youlweek looks like:

'"i
:Mot1d,ay..1: Tuesday Wodneclday Thursday Friday Satu,idalr :SUadAyl,1,;,,.;.:,
T
Low-Carb High-Carb Low-Carb High-Carb Low-Carb High-Carb High-Carb
with Reward with Reward with Reward
MeaI Meal MeaI

Even if you're severely craving-cha1lenged, you can lose weight on the

Easy Cycle. But even more importantly, you're going to prove to yourself
that you can do it. When that starts to happen, the magic ingredient of
transformation-believing in yourself-reemerges and you realize, "I can
do this!" That's the power of the Easy Cycle: It makes it possible for ewry'
one to lose weight, to succeed u,'ith a diet, and to relearn how to believe in
him- or herself.
I can't think of a bigger benefit to get from a weight-loss program, espe-
cially if you need to learn how to believe in yourself again, That faith and
self-confidence will empower you to do anything you set out to do-not

:...
' (') tieak,ou1-it happ:elni,
L, not t cheated on my'1slu'ear,b'Oa'yll' D,o'n:i
L,/ to everyone. And every,one wonders if the1r, should,.make, upifoi
their: stip byrcrhangihg their next day lsia:[ow'Carb,day, The answer is
nol: Nayer ptay qr,.t- ,p when 'it comes to yo,ur carb cydte- ftltl just
derail your weight-toss ptan again-faster than before. You'tt end up
chasing your diet at[ over the ptace. Leave your mistakes in the past,
where they betong. Now Confess, Reassess, and Recommit (see Chap-
terr 2; liTho True Se,eret sf Tra,nsrformation1.). Face,'forwaid,',and :keep
goin$ wit'h'vourr, cy,cte , ; .,becaius,e'youlre.wor:th it..i, ' , ., , ,,,' ,, '
 -l
{, :i :.r : ii,* ri:,},$ ; I it n ::i. L_ ri l-i i:r,
S I
preMau qre3-qbrg qreJ-^ ol qre3-q6rg qre3-Mol qre3-qbr g q-leJ-"':-
,{ep1,t3 Aeps:nq1 ,,:
ifiepsaup,aM:
.,,,,te1i.tln$,...' ,{erpi,n1Dg.',1 ]r:4Ppia,ni
deal pue p.re
-deq3 eas) lt
'1sed eq1 ut se
dS.raua rnod ruo;g 'dpoq;no,,( uo seq poo; .rnoi srr-:. dn pua ll,noA
Ietuaru .rnod ot 1a,ta1
'ssauare,^A.E lsnf 11,11
'e1:d:
aq1 IaaJ dllenrre II.no,L dpoq tgu;at dola,tap 11.nod pue a-: -
q"rer nod airq.r,r dpoq rnod ot uatsrT 'sso1 lq8la,la.3o ssaro.rd aqt q8nt--- sr JaMSUP AL{I
Suto8 s.lr se Suruaddeg s.rer{,Lr nod 8uq1ar dpoq rnod are s8uriaag as: -'
rol dn a)jeLu
suaddeq ir-1
'sdep q.rer-,lr.o1 .rnod uo stEJ snsJal sdep q;e:-q8rq rnod uo sqref ur ::.-
nod uaq,nr. dpoq .rnod or suaddeq teq^\ ur elueraJJrp aqt IeaJ d11ea; ot ,
s,t\olle 1l ]Et{r sr a1t.(t srqr rnoqe s8urqr 1ea.rE aqrgo auo tng 'dlryrnb -i::=- -
pue 'apd3 rrsseiJ ar{t uo rq8ra,ra. snorres euros esol ot Suro8 aJ.no-r,
'tI lnoqe palerrldruor Surqroy'qtua^as eqt uo drp p.re,Lr.ar e_:--,
-;nod a,tr8 pue 'Iea^\ e sdep xrs sdep q"rer-q8rg puE -.^A.ol etEuJatle sr Jlr .^ lou-op ot tno l
lrssEIJ er{t uo op ol ro8 a.t.nod IIV 'seurleprn8 eldrurs pue rtell Sursn a'::, pue qtleJ tEr{f .
ei{t uo stlnsal lsEJ iuE,^A. no,(;l rueJSord tear8 e sr a1td3 rrssEiJ ar{I -adsa 'ue;8o:d s
..'ll xs 1.uop 'JI\ -:
t.ure tI 3t,, 'sao8 Surdes eqt sE 'ruaqt roJ pue 'aldoad dueur os roJ )iri ,. uI e^arleq ol 1\or-
alrdr siqr ueas al.l 'dirpeals pue dl>Ilrnb lq8ra.,'t 8urso1 a"r.daqr asnEr:: -l.tata tol alqrsso
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 ' t'.,,
.,,,.,,,,,
i,,.''',,,,,-:.'
.,'',Mi*g d Fggt'ingS.
l

eqause ,yourv4r fus,gr6, rs.stin$. junk,,food;.r,parrtia:u.ta'ity ,high:.sugai

hiS,h:fat.f6od5r;,ifOr )fear€ y.ou.r,b-od,y:is vAfiy tikg{yto,,have a,,p.hysie,ai
dependency roh some,of the,m, ltls iomnron to,l'feet,ar,bit une'-i *hen
ir:eauceiyour,lintake 'ot'these foodi, Your.
vauitlr;i iiirt,to ia.rru.lcyiie:ana
body,may gothr:ough a per:iod of detoxifiaalion, .whsn,,you mig:ht experi;
ence nausea;:headaches, tow en€t gy, and olher yucky symptomtas you
rqmove junk foods fiorn your diet, Don't worry, this,too shatl pass! How-
evei;'if ry6ur detoi symptomsi are,too uncornforiab'te; io,u rndY want to
begin withthe EasV Cyele and trans,ition,tater to,the Ctasiic Cttile when
your'detox,ls done and youlre ready,for faster resutts;',, r,' , ''
". '
TI

clarity. The Classic Cycle will give you a whole new appreciation for the
fuel you put into your bodyl

The Seven-Day Turlio Cycte

for Rapid Weight Loss
Are you ready to shed your extra paddingfast-as fast as you possibly can?
Yes? Then this cycle is foryou. The Turbo Cycle gets results the quickest-

and takes offthe most pounds per week-of the four carb cycles.
This cycle works like lightning because it's lean and mean. Instead of
the basic one day on/one day offcarb cycle, the Tirrbo Cycle puts two low-
carb days up against every high-carb day. You've got two fat-burning days
for every metabolism-stoking day, so you slim down really, really fast.
While the Turbo Cycle gives you the fastest results of any carb cycle,
it's not a severely restricted-calorie diet that'll crash your metabolism.
Women: Don't consume fewer than 1,200 calories a day! Men: Don't con-
sume fewer than 1,500 calories! You'll still get results very quickly. The
Turbo Cycle is totally safe and incredibly effective!

XA
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 brilliant. It's called su()er-compensation, and it means that your muscles
actually soak up more carbs than they normaily wou1d. your body burns
the extra fuel to keep your performance high, instead of storing it as fat.
Your metabolism is pumped, so taking in the extra carbs actuaily helps
you lose weight!
Because you'rein a high-carb mode, you won't be losing weight as fast
as you r'vould on the Turbo cycle. It's the sacrifice you make to maintain
your performance! In fact, srrucrurally the Fit cycle is the opposite of the
Turbo Cycle. - -,,':
u r ]rop

Mo*dqy,,.' Tuesday Wednesday Thursday ,Ffida,l.,1;..':;5a!u;:tdaU Sunday

High-Carb H igh-Carb Low-Carb High-Carb High-Carb Low-Carb Reward

:,=
Even though it's a high-carb program, the Fit Cycle will pur you at a
calorie deficit for some weight loss, so you might take a slight hit to your
performance. If you're focused on your performance and don't want to lose
weight, pre- and post-w,orkout supplementatiofl , perhaps meal-replacement
shakes with some extra macronutrients, can help fuel your performance
whiie minimizing weight loss.

,,,' .,, ,,r Calf b .C-y.cti.ng A*ay,fuo,m,,H,omE:.. "

',i.t
one of us eat every,meat:at]home. And. when we'r,e noi ,frorne, we
Rese
\ [
I\ can't always take our food with us. I spend tons of time on the road
and,eat in'restaurants att the time; sp lrlVerfigUredrout a feW ys to
. iu::'
-: i

keep,,06 arab cyclingr wherever.l am, :. .'

,.1:

l' iilt,Iop.trnirr.,traveiingriatiii, r"', r...r:

,: 1,{, :PEck,honperiEha,b,te items, to biing with you;,Wtriy. p,ia[*in],go*.-

' :der,rfiuit; arndrnut,g:are goodr Choicog;,.:r,', ',t:.
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 Most people respond to a plateau by thinking, "I just need to eat less and
exercise more." Don't do it! You'll just get morefirmly stuck on your pla-
teau. And don't give up on carb cycling! Now's the time to turn the tables
again, and trick your body back into losing more weight. Now's the time
to use my Slingshot Technique.
A Slingshot is seven high-carb days in a row. Yup, I'm asking yoato edt
more. And yes, the seventh day is still a reward day! Every carb cycler
should Slingshot: In fact, I consider it an essential part of carb cycling. And
it's so easy! All you need to do is tofollow your carb cyclefor three weeks, then
take one Slingshot w eek.
By adding Slingshots to your carb cycle, you're constantly changing the
way you eat-a technique that we fitness professionals call period:ization.
It's incredibly effective because taking a week offfrom your normal carb-
cycling routine fools your body all over again. Eliminate low-carb days and
fuel up for a week, and you'll con your metabolism into reigniting and burn-
ing down your weight-loss wall!
High-carb days during Slingshot weeks are exactly the same as high-
carb days during the cycles. Breakfast, which you eat within half an
hour of getting up, is a portion of protein, a portion of carbs, and, if you
want, any amount of vegetables. After that you eat four more meals, one l=;--'
{t= j
every three hours, consisting ofa portion ofprotein, a portion ofcarbs,
and a portion of veggies. Eat this way for seven straight days, and enjoy
yourself.
During the Slingshot, you do the same amount of exercise as you do
while carb cycling. With all those high-carb days filling your muscles
with fuel, you should notice that your performance increases signifi-
cantly.
For as long as you're carb cycling, Slingshot for one week after every
three weeks of high-carb/1ow-carb cycling. This technique keeps most
people from plateauing at all, butifyour body does adapt to the three
weeks on, one week offpattern, do a Slingshot then and there to rocket off
your plateau. When you do return to your normal carb cycle, you'll keep
dropping pounds. You might even start losing weight faster! So dont
fudge the rules. Stay on course!

?0 i;il*i:sI t,,t|-}fiL. i-.i]tt i'nritr ir*}ii i-i}:*

'L&
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 CARB CYCLING - BESTWEIGH IN DAYS
Weigh yourself on the MORNING of the circled day of each cycle for the most true weigh in.

Day l Day 2 Day 3 Day 4 Day 5 Day 6

@ffi
CLASSIC
Cycle

FIT
Cycle

lf you feel you must weigh in multiple times a week, you will weigh less on the morning of a High Carb day that FOLLOWS a Low Carb day.

Lei me,exptain. Your,bsdy, loses, fat in slow mqtjon., When,we break, it

alt down, you may be tosing one-quarter to upward of a hatf a pound of
fat daity. This might not seem tike much, but it adds up to nearty two to
four pounds per weekl However, the sca[e might not atways read this
way daity. White we may [ose a f raction of a pound in fat each day, our
bodies can also fluctuate between two and ten pounds of water! Men-
tatty, this can be extremely frustrating when we are fixated on the
nurnber on the scale to keep us motivated.
.:Now letls get',r:ea[. Many of you are going:to weigh youlsBtf dai,[y,
regardtess of my warnings. lf you do, let me exptain what to expect so
you don't freak out. Carbs are [ike magnets for water in the body, so
when you eat them you witt naturatty find during your weigh-in that
you've retained more water. Your scate shoutd read higher the morning

!J
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'u,la.op pue u^\op >lues qrlear{ Jar{ pue dn pue dn rda.r:
rq8ra,n s.at_; - _ .
'maf, n11e;ead 'qtuour JaUe qluolN 'surayqo;d Surqrea:q pue s:.:_. .
padoia,r.ap pue 'uorssa.rdap orur paddo"rp ,spDI rnoJ peq ar{s ueql
'adeqs lBa;B ur saeq p.aqs arurt e uodn aruo ,treJ u1 :tq8ra.ura-\o
uaaq sde,uie t.uperl aqg 'spunod paq8ra,u auauuv ,tsarlear{ JaL{ l
lIz
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 water; and let it play and run and jump. Your body wants to move and be
healthy, and when you take good care of it, it'll help you achieve your
goals: to lose weight, increase your energy and mental clatity, and enrich
your quality of life. Get moving, and you'll feel pretty darn great!
It's astounding what exercise can do for you. Sure, it makes you stron-
ger and beautifully sculpts your body, but there's a whole lot more to it.
Exercise delivers nutrients to allofyour cells and oxygenates your organs,
tissues, and muscles, giving you tons of energy. More and more research
shows that exercise has a powerful role in cleaning toxins out of your
cells, including your brain cells. When your brain wrings out toxins and
soaks up nutrients and oxygen, your mental clarity pops, your depression
evaporates, and your productivity skyrockets! Oh, and did I mention that
exercise burns right through those extra pounds?
There are so many fantastic upsides to exercise. You want to know how
many downsides there arc? Zero. It's guaranteed: The more you moYe,
the better your life. Exercise transforms your life!

The Fast Track to a Lean and Fit BodY

jloss,
Carb cycling lays the foundation fo, -r"lgt but exercise accelerates
the process, producing outstanding results on the double. Combine nutri-
tion and exercise, and you throw a one-two punch at your fat. That's why
exercise is an essential factor if you want to drop a lot of pounds in a little
time. But I not only want you to lose weight, I want you to be fit! I want you
to have a beautifully functioning body that lasts your whole life. So I'm
going to show you the two steps to getting fit while losing weight.
But first, I have to tell you something fantastic: To get fit, you don t have
to join a health club. You don't need to buy expensive equipment. And you
definitely don't need to order the contraptions you see in TV advertise-
ments and stores. In fact, you don t need much more than your own body:
It'syour incredible,built-in,prfuate gym. Yourbody, a floor, and a chair are all
you need to do your 9-Minute Missions; depending on what kind of Shred-
ders you choose, you might also need to pick up a few basics like a pair of
sneakers or a bathing suit.

?8 iHi.iLi:.
tt '1
oo
dlua,ru e,r.eq g.nod -,rtoN 'Surllenbs pue 'Surqrun.rr ,Surqsnd ,Bur;, -
_
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-1o;red E a>iII sr
slr{t eJouI nod a.tr8 ot tue,la. l ter{l esoqt uo {leqpaoJ elqrpeJlur qrns - : parr{sJo puII l
'(s.radeqg rueqt pallur
1) nod a,teB 1 slno>iro,^a uorssrl4l atnurr\-6 InJr.". : IIe aJe Jleqf E F
eJrq] eql rJglurLuJr 11.no,( '.rso7 ol esoollJ.Iooq lsrU dur peal no..... :\poq u,4 o Jno,'
'\.- -asrlJa,{pE AI
le alllgntr e ur ltrnts a.r.nod gr ua,r.a-tea;8 Surlaag pue teJ Suru;nq _lc ,: : nod puy 'tuaLu(
eloq,lir e roJ tas ar.nod pue 'tr{8p dep .rnod tJels 'ssol rqfiraa6 rnod dn p =. - a.teq t.uop no-i
esrrraxe Sururour drlsuarulr{8lq.unJ,lsEJJo setnurur euru asaqt ,Ia:., r 'lq8re-t
sdep a,Lrg 'Sururoru aqt ur Surqt lsrg ruaql op nod uaq,r ru.I os 'eJIi alol
{Jo,^ . daqt :;--.:
qrnur ,t,t.oq nod lue,r,r. 1 ;19--,
te pezeuJe aq g.nod tnq ,sllnsal nod a.Lr8 sde,la.p IIr,^^. suor!:'
atnurlN-6 'fup atplo $il elq rclwl puE sqrel q8no"rqr qrunur lir.AA. salr: _ alllll E uI spunc
dn-pedrund 'paraldap-ua8dxo rnod tnq ,8ursn-raxa ar.nod airq,^^. sarror:r _ -\Li,^A. s.lEql 'lE-I
tol eloq,ta. e asn nod 1p.aa. dluo toN 'se7Js7x1n
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Sunelnrurls f,q f,zen elrl Lusrloqeteu .rnod tsooq suorssrl4l atnurl\-- saleJa]atrlE esi
1uo sao8 lsrl aqt-uortpua8dxo ureJq pue 't--=
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'a8ualleqr e are suorssru aql 'depr.rg
q8no;qr depuolzX Suru;our aql u. :-
a1e,ra. nod ueg,uJo euo op ot nod roJ suorssrtr l etnurl -6 luarualuol ,\-r-- .
Jo sarres e pau8rsap pue sesrfraxa Surppnq-allsnruJo qlunq E uo)iet o,\ - 'alour nod a:o
1
'Surllenbs pue'8urq:un;r'8uru.: : -!\oq,ry\oul or
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.
uorsJel dpntr 'Surure"rl ql8uaJls ro Sururert eluelsrseJ esrfJexaJo puDi siqr -: l€ql uolluatu I
aldoad errros 'srlrsi11.r.i tnoC dopd"ap puo afutqs eJE daqt
t€qt stno>lJo,^t er{t .: : uorssa.rdap:no
,8ur>1se
aqt ter{l&,, nod ;eaq tsnf u. _
dldulrg ..iuorssr6 atnurl -5 e sr {laq
Pue surxol lno
:nod go tno srl
NOlSSllr,l llnNtht-6 UnOA HMn AVOyli/rA Hf,Vl IUVlS
LIIJBaSaJ aJOrU
'sue8;o:noi s
'rg ra8 pue 'teJ asol '.lnJr{tnod ders ol pue ept::_ 'lr ol aJoru lol
alqedolue ue asrJJexa a>letu ot sr tr dsea ,tr\.oq re^olsrp ot tnoqe eJ.no .lr--: -uorts nod salr
a;.nod stlnser aqr ra8 or ud8 patErol dlruarua,tuor
,paddrnba d11n3 :r
ilea;8
asn ot ,^A.oq nod rwoqs ot Suro8 ru.1 ;d1puar"r;-rasn tnoqe qfrJue pue 'il
IIeJ 'pEor eLIl uc -
_
auoq le ar.nod.raqlaq^\ tno ]ro,ry\ uer nod os ,oB no(, n*ataq,w t{pogtnoi a>-. rnod a,tarqre
no 'alqeuod s.tr-asn ot aldrurs pue a,Ltsuadxaur rud8.rnod sr dpo
to-1 eq puE a^oru
entirely new, incredibly powerful 9-Minute Missions to use in your trans-
formation. Cycle through them and watch the immense increase in your
fitness!

DO A SHREDDER LATER IN THE DAY

You can accelerate your fat loss even more by adding Shreddets to your exef-
cise program. I call these workouts Shredders because they turn you into
a

shredding machine that aggressively desffoys youl body fat. Shredders are
cardio workours, often called aerobic exercise, like walking, biking, and
swimming. They're interyaltraining that alternates periods of exercise with
periods of rest. I've pulled years of my research togethel to design Shredders
that get results in the least amount of time with the Least amount of effort.
Like 9-Minute Missions, Shredders acceierate and maximize your fat
ioss, but you do them at a lower intensity, in longer sessions, ranging
from
five to sixty minutes' And you can do them any time of day' because theY
work differently from 9-Minute Missions: They incinerate fat while you
exercise. As you run, row, or dance the rumba, your heart pumps
faster

and your blood rushes through your body, loading your organs with
oxv-

gen and converting the padding on your hips and bel1y into energy right
then and there. Llke an ice cube in the hot sun, your fat melts away'
Talk
about motivation to work out!
I,ve made a few changes to the Shredders since I introduced them in
Choose to Lose.I've made them easier! Easier to foliow, that
is. While the im-

pact of alternating low-, medium-, and high-intensity is phenomenal, some-

times it's difficuit ro gauge your intensity levels. That's why this time around
I've created four different Shredders with just two levels of intensity: 1ox'
and high. Super-simple, super-easy to follow' No more guessworkl

Your Workouts of the DaY

My exercise program sets you up with a 9-Minute Mission and a Shredder

for each weekday. combining their power, the program does two jobs:
 'i,-iil.* Hiiili:j*;*'rti
L0 L il*[i]**,YI :lj;. :.j,.i:j":l tri]li, **iiij:-;
'letlualod ssol-rq8ra.ra. rno-\ :- :sqoi orvu sa
-
-rxelu pue ursrloqetau.rnod dn arg l.nod de,la. raqtrg ;ri rog oB pur-no '. - rapperr{s e
rq8rr s.reqt 1a,ra1 raq8rq eqt puu uer nod 'alure dpea.rle a:.nodgr tng : -
-3ua11eqr eq uel srapparqs pue suorssrl4l atnurl4l-6 drlsuaruS{8rq 'rur- - -:
a.r.nodgr ua,tg 'dyvrols tr a>let uer nod'tno Surlrets tsnlar.nodgr os .--,.
uI ellsnur € palour t.ualeq nodgr Suuunep aq uEtr Surppa.rqgJo salr.- -
dlua,ra.t .ro uolssltrr'{ elnull4tr-6 V 'pe4 ssaul{ mo{, ot Tno4toM tnor( nta? ur: . . irro
s.tr
esnelag s.req1 'nod ruer8ord asn"raxa dru 'a::- -;
-rog >lro,At ]lr,ld. - -ro1 :dtrsuatu
-alqelels
peuortrpuof,-]la,l\ e er.nod ro s.read.rog otetod qlnol e uaaq a,t.no,( raqta - punoJe aluIl'
-aruos'1eue
rur aql alIq,\
llv tlJ l.usaoo azls ouo ur ruaql pell
'aLuI] J';:: 'de,r,re s
11e1
aqt tE aJrl rnod ru;ogsuErt pue ]1as.rnod dolug 'or a41 nod;r peetsur Iipc-- ; lq8r"r dS.raua
-seq eruos deld "io ssEIf, e aler-8o[ or areq nodgr orpretr :nod ro3 3ol or :, -. - -,(xo qtr,u su
t.uop nol 'rr Surop daal or Suro8 a.r.nod '8wop at,not wqw e4q nod;1 : , latseJ sdun
d1n.n nod reqr dlr^nle ue Surop aq 1.nod esnef,aq 'sJappeJr{S;nod qrr,r r.. : nod aprlat tr
E eler{ 1.no.('Suruala ro uoourege er{t ur ro 'uorssr6 etnull1tr-5:no-i :::- ,(aql asnerac
dlarerpaurrul dep qrea asla Surqtdue op no,{ arcpqtlasmot o1 11v.uro,! . -' ruo;; Sur8u
or Surlgpg os s.t1 '8uru;our eql ur Surqr tsrg drotrr,t E ur,^.\ ot dr,a,r dsea r -: teg .rnod azi
unJ E r1lns a"r.daqt esnelaq 'suorssr6 alnur6-d ;nod a,to1 ot Suro8 aJ.no,\ 't;o!a t
'pnuarod;nodgo adola.tua aqi qsnd ot puE 'L{r::- srapparq5 u
plnor nod rq8nogr ;a,tau al.nod teql salreuurd ssaulg pue ssol-tqBre,^ L{r::- qll^a esllJa\
a8ualpqr e .
'teeru ot rue,u deld r. - pue'8uryq
ot perrf,xe eq il.no 11.nod 31as"rno,( qrr.r,r
arue8 e sr ssautrC istno>lro^\ rnod ol pJe.^aroJ >lool 01 nod tue,Lr. I 'unJ ac. - - aJe sJeppell
srepparr{S pue suorssrl alnur6-6 eqr peu8rsap a^.I esnef,aq 'sasrl;axa :r. - e olur noi u
op d11erure pue las nod ainpeqrs aql qtr.^ >lfrls 01 Suro8 a.r.nod l .raxa rnoi o
^\ou>I
JoJ r{sllqEtsa nod aurt ra^aleq,^ lE 'pJE-^dJaUe arurt,{ue rrrrrrrrr'ltiJl.''
-urolu aqr ur Surqr tsrg suorssrtr{ etnur6-6 :Ktp r{nna seluxl ps i? stnoIrc...
uorssrl d atnurl -d pue Japperqg .rnod Surop dq euots teqt ,l.r.oJqt nod uau ..'
rure;no.( uadreqs uEl no ieuots auo i{tr.^A. sprrq oat ill{ 11a,ra, se rq8r* rno,( ut ese
nod'aurrt agt ur Eurrrnd a:.nodJI'IJaH 'ssautg saseeJf,ur pue teJ surr- -suerl .rno-i
 The beauty of the 9-Minute Missions is that they're based onyozr ability
level. When the clock starts, you simply do whatyou are capable of doing.
Your performance the first time you do a mission sets your baseline, and it
only goes up from there! It's so fun when you repeat a Mission from the
previous month and see how much your performance has increased. You
can literally see andfeel the proof that your fitness is going up!
If you're just starting out with exercise, follow the beginner or interme-
diate versions of the exercises laid out below until you master them and
feel comfortable trying the more advanced movements . . . but don't rush
it! Keep your speed controlled as you get a feel for the movement and tim-
ing of each Mission. As you begin to feel more and more comfortable, in-
crease your speed. The fitter you get, the faster you go!

Wake Up and Shape Up:

Your 9-Minute Missions
I love to start out my day with a 9-Minute Mission. It's convenient, and it
makes the most of that quick burst of high-intensity strength training.
9-Minute Missions sculpt and develop your muscles and definitely improve
your physique, plus-they're stamina-building machines! But their bigger
benefit for weight loss is that they get you ready to incinerate fat. By putting
your muscles in motion, the 9-Minute Missions totally hyperactivate your
fat- and carb-burning mechanisms, so you lose weight on the double!
9-Minute Mission workouts spur your muscles to devour tons of carbs,
so your body ends up with lot fewer carbs to store as fat. Your 9-Minute
a
Missions also fire up your metabolism to melt the fat that your body's al-
ready stored. Plus, 9-Minute Missions build and preserve your muscles to
drive your metabolism even harder. A bonus upside is that these high-
power workouts dose your bloodstream with a hormone that increases fat
eradication even more. I'm not kidding!
It's awesome! 9-Minute Missions accelerate your weight lossinfour grea
ways:

1fr2 iji{t{i:iil
L,LJ,
rur ,-j
'{I]slloqelatu ;nod Suilrds 'dtxrs ot orez
flrue]sur sarf,snu Jnotr 'eur8ue uorlsngl,oJ Ieurerur rnol roJ sEF-a * . -.
-paJpunq-auo 'ou-auetro-o,nt-dtaulu elll aJE sqJe3 .a{q o1 taot.r:-,- . _
asoqi iulooq '{uIeqt otur ianJ ,^^au Surdrund dg .tr tue.&r a,!\ eJar{,{\ _ir_: , .
ruatt tnotur ss
dn spua salf,snur .rnod otur a,Lr.rp nod reqt asornl8 eqt .suorssrtrAl rtnu.;. -
.rnod Burop reUE sqrel tea nod uaqd\ .trlgap q.re:.ra88rq uelr L: __:
leJ SaSEaJfur l
-arl puE ursrloqetaru rnod lo.rtuor ot ,oot .uortrrlnu :nod loJtuo: uEl - -q8rq asaqt r
uslloqelol,{ of,JalM O] SAIJSNTU JN
-1e s.dpoq .rnc
'rq8razrr rraqt puE ,(poq rraqt;o
iortuof, a{et slualll dru dlaq or s-: : JlnurtrAJ-6 rno,
roJ pasn aA.I lEl.rl e s.tl ilool duaJ6 .{ay atlllo lset e141.rolsrsel suo::. 'sqref Jo suol
etnuIIAJ-d;nod SuropJo tlaJJa eqt'aJour s,ler{A .,la.o.rfi t.uet tEJ Jr,_..
ielqnop
'tEJ sE eJots ot ga1 Surqrou s.aJaql .d.
r,{Bu sqJel er{t >leos ot sallsnlL -- ;nod ale,trtrr.r
arroJ IIr.^ sqrel ur 8ur1er eJoJeq snorJnJ pue tsEJ saltrsnu .rnod Bur:-- Surrrnd dg 're
'suorssrlld atnurl4l-6.rnod op ot a,\Er{ nod sg.rrr aqt tea nod e.ro3aq r... -ra88rq Jrar{l l
isqJe) tEa or ro8 d11en1re a,L.nod ,te3 u::: - a,r.ordrur dlalr
_
', ratder{J ur peuortuaru I se 'oS 'reg :nod-dlddns iary str a,uasard ,- Suruie.rr qtF
pue rrued 1r,t,r dpoq rnod ,sq.ret lee l.uop nodgl .uortoru ur ar.no^ u: _.
It pur 'luerua-
Jo eJou lol E paeu daqr pue-7 anl wql paau 'sueato rnodgo IIe pue ,sa-: , - _
"rnod'puno;e Sururs tsnla.r.nodgr ueAE:sq.ret Burtea dots ol dldrurs - _-
uortnlos agl tng '1EJ sE tr sa,rots dpoq.rnod os ,oB ol a;aq,rdue a,rrq r *s: :
sqJel eqt urou u,^.op ua>loJq s.teql esolnlS aqlJo tsal aqt tnq .s;.-:-
puE selfsnu 8ut1;o,Lr.,rnod.(q pasn s.lrJo aruos i(...uorssr1,11 elni-.; _
,rnod auop t.ueaer{ nod asnetaq aqderu) sqrelJo
1iry dpea.rle ere srl--!-_
.rnod uaq,la. su,l.t.orq r{ser{ Jo tseot Jo
Iearuleo lea nodgr suaddeq teu1,.," -ur 'alqetroJru(
-_
'tsellEerq tE sqrel lee pFoqs no-1 : _.- -rurl pue luatu
s.teql 'ua30il13 sp sepsnlu tno{, olur dn pa4oos eq
IIII( tseJ1earq tE lpr . qsnJ t.uop tnq
sqJel egI :Sururoru eqr ur Surqt 1s.rg Burure.rt afuetsrseJ rnod op ot ul_ j: : -
puB urar{l Jels
.
euo s.teql '19 ot ro8 a,L no,( aloq d8.raua uE .trtrgap ua8ocdl8 E to8 a,.- - -etuJelul JO Ja
'sqJEf eJour
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;d
lno>lro.^a uoISsIIAl elnuIIAI-d .rno1 'arerpdrloqretr page^uo: r _.:
Jo urJo.+ no^'paseaJlur
_
-ord18go ruJoJ eqt ur d8reua arots sallsnry .reg dpoq rnod uo Bur,r,rerp
-_. aql uroJJ uorss
daqr arogaq se^resal d8;aua u,&\o rrer{l drdrua daqt ,suorsslr atnr-:; ,_
l lI pue 'auilesEC
aql ell] slno{Jo. (\ asuetur'f.roqs q8norqt salfsnu.rnor( lnd no]( u:_, 'Suropgo alqed
ilel ^ aN oN . .{rrpqe tno{,uo
 That metabolic combustion keeps going for houts after you do your
9-Minute Missions. The oxygen in your blood goes on combining with the
glvcogen in your muscles to ignite your metabolism again and again. Your
muscles keep burning through their energy reserves, so they're starving
for more carbs. Muscles are very greedy, and when it comes to nutrition
your body gives them priority over other organs-and over fat. A lot more
nutrient-rich blood travels through muscle than through fat, so if your
muscles are fired up by 9-Minute Missions, they gobble up the catbs before
those calories reach your fat.

3. Hot Muscles
you need an insurance policy for a high-performance machine like your
muscles. The 9-Minute Missions are that insurance: By stimulating your
muscles to grow, the Missions plotect your muscles from cannibals,
What?l Weil, for most people who are trying to trim down, losing fat
means losing some muscle in the pfocess, too. That's right: Their bodies
end up cannibalizing a lot of muscle, in addition to fat, fbr energy' Ani
since muscles are the body's biggest carb burners, people who shrjnk their Five H
muscles slow down their metabolism. You know whatthat meansl
You can't afford to lose any of your precious muscle, because it's you:
metabolic engine. Doing just a few minutes of vigorous resistance trainins
really helps spare your muscles-by rebuilding them. Your body's just like
everyone else's, so ifyou're working out almost every day, your metabolism
will go afrer your muscles for energy. But by doing your 9-Minute Missions.
you keep rebuilding your muscles, so even if you iose some, you gain more
You come out ahead! Your metabolic engine doesnt break down, and you
keep burning calories llke crazy. Fantastic! It's essential to keep your me-
tabolism as high as possible so you can maintain your weightloss fot the rest ;.:
yourtife. g-Minute Missions can help you do that.

4. A Secret Weapon
Now here's your bonus: 9-Minute I\{issions keep youlooking young. Wos'
The brief, high-intensity running, jumping, pushing, squatting, and crunch
ing of 9-Minute Mission exercises trigger a sensational neuroendocrint

104 *"ii]*:,I:
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"(ltrexa nod 8ur,r.r8 ur.l dq,ta. s.teql .(ilaaan radgo sdep o.no.r ra8 nod,, q- * _ aurJlopuaoJn
e roJ'>laa,^.,{.ra,ra'1aa,r,r. e sdep elgJo qrea uo-a8ual]eql ,r,rau d11r: - : -qlunrtr pue 'F
dpoq;nod 8ur,tr8-uorssr6 etnurlN-6 tuaragrp dlletor e Burop aq
II.n-,.- ;,t4.o16 3umo,i -
isalnurruaurut:-
l.useop or{lA i>lJo-^d.Jo elnu[u Er]xe aloq,^.1 e nod pa,tes a,\.I os ,satnurr_ __-
se sllnsal erues llexa eqr nod alrfi salnulu eurN .elnJ afixu11u_uu
1tu.:r_
atp rct ss
dugo etnurur e pa^Eqs aA.I ,snld .Surlrtxa pue \sa$aurlno.r tno{ daa> rat
,{o
uIou asoorll ol slno>lJo,^A.,r,r.au dlue,lo.l puB sesrfJaxe ,^ .au drJlqr Sul.rrH -aru rnod daa-.1
'sesrfraxe esaql dllelor uef s3rq,^eaN . eso.l 07 esooqJ pear I -_: :
llor nod pue 'u,tto
nod 3I d.rroru t.uop lng (eraq srno1.ro,lo. dtua,ut aqt lno de1 1 .ratge :-, 'a.roru ure8 no-
-dq-dats sasrf,rexa dr.rlr{r asoqr q8norqr nod aler .>looq 'suorssrIAJ
II.I) lsrg dru ui atnu
pa,^A.or{s I sauo aqr puodaq oB reqr ses:;;"exa rusr]oqelaru Jn
lout?uo f4tu11 uo l-llnQ slllor.-:
uotsstw e1nur14-6 uau Kpr&l patearf aA.I 'uorloru ur stusrueqfer.u JrloqE-r _ a1rl rsnl s.dpoc
1n;.ra,ro.od,rnog s.dpog.rnod las ol-letaru ssol-rq8ra,la.,rnod ot lepac .-_. Surure;l alurt
rnd or Sursn aq 11.nod sanbruqlal Ieueuouaqd aqr nod arrr8 I aJar{,4 . s.r-- _ .rnod s.1t asne,-
isuEaLu
suolssllr{ alnu!n-5 rno^ oo ol s{e14 a^!J rraql >lurrr{s o
puy'd8;eua :
serPoq JraqJ :
itr e.\erleg dpog rnod Surteuarlnfa.r dltuetsuo: ,surarr .rno_i : - _ re3 8urso1 'u,t
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 twenty workouts: Five 9-Minute Missions a weekfor four weeks : twentl
9-Minute Missions per month. You're not going to repeat a single 9-Minute
Mission all month, so you sure wont get bored! And when you switch up
the exercises that you use in your 9-Minute Missions from day to day, plus
do them in the different ways I describe below, you're really givingyott
body the kind of variety that's the spice of weight loss. Your body never
gets in a groove, never adapts to your resistance training regimen, so it
never stops motingforward. Each day, each week, your muscles keep growing
and your waistline keeps shrinking.
In month two, you'11 do the whole cycle of twenty workouts over again,
and when you do, you'Il see some big changes. Going back through the
9-Minute Mission cycle and performing each workout one month after you
last did it, you'll see a significant, quantifiable jump in your fitness level.
You'Il be able to do more reps and more circuits in the same amount of
time. It's more workout for your minute: You get a bigger payofffrom each
and every 9-Minute Mission! And it happens again and again in months
three and four and each month that follows. Outstanding.
This system keeps you breaking through your fitness and weight-loss
plateaus so you can achieve the results you re.looking for!
Each of the twenty 9-Minute Mission workouts is designed according
to one of five protocols. For each, I give you a workout plan, a pinpointed
goal, and a Breakthrough Training Tactic for taking your workout to the
next level. And to help you get started, I lay out four great 9-Minute Mis-
Dor
sions for each of the five protocols. Each Mission targets one of the three
zones of your body-upper, core, and lower-or your total body, and it \tt
doesn't matter how many reps or how many rounds you complete in it. '#"V
Whether you do two rounds or twenty rounds, five reps or fifty reps, itt -:: -
nine minutes and you're done. As long as you give it your best effort, you -a .

winl It's all super-easy-so are you ready to shape up?

1nL
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 Doing the different 9-Minute Missions, you'[[ experience different
physical responses. Pay aitention, and you'[ eventualty discover your
own personal menta[ barrier. ln each workout description, ltay out the
physicalsensations you can expect. I also equip you with a breakthrough
training tactic that you can use to bIast through your mentaI barrier,
accomptish your mission, and reach the victory (and fitness!)you de-
serve. By smashing your mental barrier again and again, you take back
your power, to take control of your inner dialogue. When you do this day
after day, your fitness skyrockets, your weight drops, and you begin to
appreciate how strong you really are, both mentatly and physicatty!
There are three steps to dominating your inner diatogue and break-
ing through your mentaI barrier:

SEEK OUf your mentaI barrier: lntensify your mission until you can
hear your inner diatogue ctearly. Listen as your body tries to ta[k
you into stopping. "This is hard. Ican reat[y feel the load on rny
musctes. lshould stop before it gets uncomfortabte." "The burn is
getting intense. ldon't know if lcan stand it much tonger. lshoutd
stop so the burn goes away." "My breathing is getting heavy and my
heart rate is going up. lshoutd stop and catch my breath."
PUSH AGAINST your mentaI barrier: Keep going with your mission
untiIyour body's arguments become urgent. lf you're anxious about I _: :. . r -a a I
' " J!
the burning in your muscles, you mighi hear, "l'm scared! My mus-
ctes are burning so bruiatlyl lhave to stop!" lf your breathing is ',-::':"li\
becoming panicky, your body might be screaming, "l'm scared! I

can't breathe! lhave to stop or l'm going to suffocate!" - -eJL

BREAK THROUGH your mentaI barrler with two tactics:

+2 method*When you reach the point in your mission where
your musctes are blazing and too fatigued to do another rep,
there's a way to keep chipping away at your reps untiIyou com-
plete your mission" Stop and rest for five seconds, then perform
two more reps. Stop again and rest for five more seconds, then
do two more reps. Continue untiI you complete your mission.
Power breathing- Your body has a natural tendency to go into
hyperventi[ation, or panic breathing, but there's an extremety ef-

1na
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Four Great SprintervaI Missions
(See the 9-Minute Missions exercise instructions fotlowing the five mission protocots for informa-
tion on these exercises.)

THIGH MASTER (LOWER BODY)

Exercise #1: Back Lunge
Exercise #2: Air Squats
Exercise #3: Bridge-Ups

RUN LIKE THE WIND (TOTAL BODY)

Exercise #1: High Knees
Exercise #2: Push-Ups
Exercise #3: Back Lunge

TGIF (TOTAL BODY)

Exercise #1: Dive Bombers
Exercise #2: Knees to Elbows
Exercise #3: Air Squat

SHOULDER SHAKER (UPPER BODY)

Exercise #1: Bench Dip
Exercise #2: Pike Press
Exercise #3: Squat Thrust

This strategy's at[ about short, quick circuits, performed as fast as you can, as many as you can, for
2 minutes. Each of the four Missions I outtine chaltenges and devetops your cardiorespiratory en-
durance, stamina, and speed-a 2-minute window is perfect for this. Don't worry about burning
out, you get to rest and recover for a minute between each 2-minute surge. Use power breathing to
 LLL $:f,!]HlX5 *lj-i_:J"fl ;*ii{ir, it;}iii!'i,il*tr *l*i l,:iloil'!il
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JACKPOT (TOTAL BODY)
Exercise #1: Twisters 7 reps Four Gr
Exercise #2: Marching Sotdiers 7 reps
Exercise #3: Squat Thrusts 7 reps

SEVEN ELEVEN (TOTAL BODY)

11 reps \F N 9r
Exercise #1: Knees to Elbows -

Exercise #2: Dive Bombers 7 reps

Exercise #3: Mountain Climbers 1 1 reps
:.--- -^

: -- n t?i r
v!, L

:, - -^ ^ - -

This strategy's a[[ about maximum repetitions. The Missions chaltenge and devetop your muscular
:. --- -- -
and cardiorespiratory endurance and your stamina. Three minutes is a [ong time when you're
performing a singte exercise. You can expect to buitd up a big burn in your musctes and hit a wa[[ --i /iASl{B(
that stops you from performing any more reps. When you reach that walt, simpty use the +2 method
:.--^ ^- -
and continue chipping away at your reps unti[ you finish the 3-minutg interval!
:.--- -^ -
:.--- ^- -
Goal: Do as many repetitions as possible during each 3-minute interval.

Breakthrough Training Tactic: +2 method * lrrf A'Y FUh

:,--^ -- -
What You'lt Need: a stopwatch, a clock with a sweeping hand, or a smartphone app with timer

PROTOCOL
1. Do as many Exercise #1 repetitions as you can in 3 minutes.
2. lmmediately do as many Exercise #2 repetitions as you can in 3 minutes.
3. lmmediatety do as many Exercise #3 repetitions as you can in 3 minutes. 'he Ste
nr
Right on! 3 exercises for 3 minutes each = a 9-Minute Missionl
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Goa[: Do as many circuits as possible in I minutes. Go as high as you can! a

a::
Breakthrough Training Tactic: power breathing
:::
What You'tt Need: a stopwatch, a clock with a sweeping hand, or a smartphone app with timer. a::

PROTOCOL
1. Do 1 circuit of 1 repetition of each of the 3 exercises.
2. Do 1 circuit of 2 repetitions of each exercise,
3. Ladder up: Do a 3-rep circuit, then a 4-rep circuit, etc., to comptete as many circuits as you
can in 9 minutes.

Check it out: 9 minutes of [addering up = a 9-Minute Mission!

Four Great Steptadder Missions

(See the 9-Minute Mission exercise instructions fottowing the five Mission protocols for informa-
tion on these exercises.)

HARD CORE (CORE)

Exercise #1: Swing-Ups
Exercise #2: Knees to Elbows
Exercise #3: Mountain Ctimbers

THE PULSE POUNDER (TOTAL BODY)

Exercise #1: Burpee
Exercise #2: Knees to Etbows
Exercise #3: Air Squat

DRILL SERGEANT (UPPER BODY) ;cur

Exercise #1: Commander Push-Ups
Exercise #2: Pike Press
Exercise #3: Burpee

44 t
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STACK'EM UP (TOTAL BODY)
Exercise #1: Squat Thrusts 5 reps
Exercise #2: Swing-Ups 10 reps
Exercise #3: Marching Sotdiers 15 reps

CRAZY EIGHTS (UPPER BODY)

Exercise #1: Mountain Climbers 8 reps
Exercise #2: Bench Dip 8 reps
Exercise #3: Dive Bomber 8 reps

DROP IT LIKE IT'S HOT (LOWER BODY}

Exercise #1: High Knees 30 reps
Exercise #2: Back Lunge 20 reps
Exercise #3: Squat Jacks 10 reps

LUCKY THIRTEEN (CORE)

Exercise #1: Swing-Ups 13 reps
Exercise #2: Mountain Ctimbers 13 reps
Exercise #3: Twisters 13 reps

ffiffi
Your 9-Minute Mission Exercises
Yourbody is made to run, jump, push, pull, crunch, and squat. This is how
we move through lifel We squat when getting in and out of a car, we crunch
when we sit up in bed, we push up when getting offof the ground, we run
when we need to get somewhere quickly. Every exercise in the 9-Minute
Missions incorporates these fundamental movements of the human body.
In essence, by doing your 9-Minute Missions you're training for real life.
With thirty exercises to choose from, I really mix it up in the twenty
9-Minute Missions. Whatever your mood, your energy level, or your appe-
tite for something new, you get a brand-new mission each and every
weekday for a month!
Have fun!

44 f
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 l,L L i{.ir$i:"iil-::t'. :l iji-i j
o..rr l Jor paqrun, oJe no^
r
salnu r! ,
leapl ue sereuJ luatua^ouJ Jo salnulu ol a^ll'seunfur
9
^,1";::ll?::#:":;::::-Jl1_-ffllT,'i;:l
luana:d o1 sdleq pue,{y1rqou.r luroIsar,:-:
-rur JorseJ xeroJ pue lspJluol o] salrsnu:nor -{;aaa pue q
se:eda.rd srql .Ornuru, aq] ur saurl g
aq1 q6no-rq1 ol g luoura/,c*
qlJoJ pue lreq o6 {eul no1 'uotlrsod auo {ue ploq Ja^au pue -adde;nod-to
sluatuanoul dn-ulrerrr :,.
qEno.rql 6urnou deel o1 sr re>1 eq1 .sallsnrrJ .irua.r,rr ar{r u
rno,{ 1:elluol pue ql}a-,}s 111ua6
leqr Lrreo o}nurur | _:- 'eJrl
slualua^ouJ aldurs, o] uo e^ou uaqr
lalnleraduet ripoq rno{ sasearf,ur pue 6urdund IEar roj
s1a6 1eq1 6urq1{ue lo 's1:ef ueaq Jr:, dpoq ueurnq
6utdr-unl'saou)1 q6lL.l op ue: no{ 1nq ,ace1d ur 6ur66ol.ro ado.r 6urdun
r. i -
-rf,rLU',.r-r ,iq s!ql op ualjo no1 'slurof J]NUIIAI.6 AI{]
pue sellsnur:no{ o1 MolJ poorq
aq} pue e:nleladual {poq l":
soseorf,ur srql '1s6a1 -rno,{ ur; {poq unJ J,16,
,punol
-rnor ur sdnoro arf,snu 1se66rq eq1 ournou
{q 1se1 dn ul-ie,y, ,JE:)
.auop r.{lunJtr J,&\
al,no{ uaLl^ uMop.lool p_:
1le1s no{ aJoJeq dn ullean o1 poo6 s,(ean1e -r1.oq sr srqJ .tE
sr }r 'uorssrN a}nurN-5 lnoz{ uo
rJequa noz{ lanauau,,,
se
:,:,, . .,,,,smqq1a.qql...qqnu1p.oj:sL4p9e,.
sr uorlrsod 4ueld puoces aql .papualxe
l*:ie,.,1'g-i ,..
sff\oqla pr, ,rrp1nof,
llleau:fapun:spueu.ur&.!qpino. it!.qU
r;oOl*laa.q;;d
. dQr: aql'ot ,er,1'uep; !r au0,;su61r",rrr'''.'.g i1*q.l."!+r;rrqliisoddu,qid
rool; eql pJemot slaaq aql qsn4 .punor6
aql uo saol pue papual
-
-xa s6al Llltm ,alqtssod se lre aq1 ur q6rq
se aJe sdr;_1 .slaplnoqs
aql uaaMlaq parlnl peaq Lllr^ popualxa
r11nj a.re sur.ry .e60,(
ut asod ,,6op preanunnop,, aql a>111
uorlrsod e16ue;.r1 aq1,uoi111soa a414
'
'i' ' :iirr,r ' :.,r:i':ual]!5qd,]uio{,
n.fi,rrpiqln ,
'1erlua1od
i
lsallnJ s1r o1 lurof e 6uruadg :pualx7
,rp:,qm.lo; Fulpueq, te,ql@qi.n-u1xO6;rcan4
,:,,]{qla!.n,6ulpunoans s,allsnrlr6,U11 qdni'.,.r:
snpal 'snutwopqe snsJa^sueJil uauopqe
aql jo salssnul eqL ,:,"ro3
d6olourrural suotssthl alnu!h{_5
 Cooting down [ets your heartbeat and breathing slow down gentty, and [Varm-i
prevents your btood f rom pooting in your extremities. You can simpty watk
or jog in ptace for a minute or two, then go through the same movements - - _^-: ^

as the warm-up. lnstead of continuousty moving through the motions as in

the warm-up, hotd each position for 30 seconds during the coot-down.
- iVlsTER
This is a great time to gentty stretch and lengthen the musctes whi[e they
are warm.

t
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n+=B-'

118
 :i:i':;i.'iijlLii:i;1;"1.,' l-t.f:i'-: ;''j;".:i,r,i iir:"iiji.ilr,';i:ijti::;-ii::i-! ,r.:j,:r';:,:-.il
6LL
apts qlea uotlor,I| snonutluot e ut
spuotas 0t plor.l qlJoJ pue lleq alnutul I
N/rAOO'lOO3 dn htuvrn i(aq1 alrqivr salc
su]Ist,l l 'u^ op-lool aq
'sasrf,Joxa asoql ul se suotlou a
Jo rue 6urop aJoreq solnuruj z JoJ oleld ut 60t Jo odoJ du,nr
sluoura^ouJ orr
11em Ildr.nrs ue
seslrJexf dn-uJefil pue'{11ue6 urnc
scoRProNs WARM UP COOL DOWN SWOOPS
1 minute back and forth hotd 30 seconds
in a continuous motion each side

i
I

t
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-'J

124 i.rii-:i-:'iii
 apts qlea uotlouJ snonutluof, e ut
spuotas 0t ploq quoJ pue a
Ileq alnuru, !
spuolas
Nrnoo'too3 dn htuvl sdool^s N/noo
DEEP LUNGE WARM UP c00L DowN Push ir
1 minute back and forth hotd 30 seconds
in a continuous motion each side

,&: r q,H-t

=fu r:-
-.: --:-

122
 {\'7 I
'uotltsod 6ur1le1s
aqi olur roolJ aql ol )i3eq Ipoq :addn
lnol le,r,ro1 (1ano1s
'smoqle tno[ 6urpuag
lmru(ulqw{qqEqw
@vv
rry:p'
'IJeq pue sanoqla lnol
6utpualxa'sulle lno,( qltan p.rea,rdn ssa-rd I
I1mo1s '.roo11 aq1 uo sdrq -rno[ 6urdaay I
'sJaplnoqs ;noI qleeuaq
rooll aqi uo spueq lno,{ pue }uaq s^ oqla
:noI qgrm 'Jooll
aqi uo umopalel 6ur{1 1.re15 I
JAUUI6::
sdn-Hsnd
'sallsnrrl de:t.r1 pue 'raplnoqs ']saqJ aq1 :
;o luaLudola^ep JoJ ]uollalr
spuolas 0t
sostf,raxf (Apog roddn) 6utqsn6 N/IAOO'I0l
L--
 lntermediate

Start in the p[ank position with your knees

together on the ftoor, your hands on the

a
I

floor be[ow your shoutders, and your

elbows extended so you're pushed up at
the shoulders. Your body shoutd be rigid
from your knees to your shoulders; your
abs shou[d be tight, and your [egs should
be bent up behind you at an ang[e of about
90 degrees. Your feet shou[d be together.

Bending your etbows, lower your body and

touch your chest and thighs to the ftoor
white staying rigid f rom your knees to your
shou[ders. Your knees should remain bent
and your feet shoutd be together in the air
behind you.

B+
'-q

lmmediatety press upward again untiI your

etbows are fut[y extended and you're in the
starting position.

4ra I
t/4
l\'7 I
\A/ I
'uotitsod 6uri.re1s aqi ur
1:eq al,noI pue popualxa 111n1 e.re s^ oqlo aq] ur a.i,no^ p
.lno[ 1i1un ureEe p.remdn sse:d (laierpeutul rnol lrlun ure0E
Jre aq] ur Jauli
'sJ a plnoq s p
]uaq ureuraJ
rnol o1 slaaq tno{ uo.r1 prbl-r 6ur,(e1s elrqan .r no^ ol saau>l ,
rool1 aqI o1 sq6rq1 pue lsaqt.inol qrnol rool, eLll 0l
pue Ipoq lnol:enrrol 's^ oqla:no,( 6urpuag L
pue Jno,i
^poq
'Joqla6ot oq
lnoqe 1o a16ue
plnoqs s6al J
'sJaplnoLls lno,( o1 slaeq
JnoI lsJaplnr
rnol tuo-r1 prOu aq plnoLls Ipoq -rnoI pue pr6u aq plno
'tq6ll aq plnoqs sqe rno1'sraplnoqs er.ll
le dn paL{sn(
1e dn paqsnd al,no,( os papuolxa smoqla JnoI pue
rnol pue sraplnoqs.rno,{ troleq rool1 eq} uo aql uo spue
spueq lnol qlrarr
uorirsod 1ue1d eq1 ur lJels qlr,
saaul JnoI
pal u e/,:
Super-Advanced (Patm-Release
Push-Ups)
I
Start in the ptank position with your hanos I
on the floor betow your shou[ders and your
elbows extended so you're pushed up at
the shou[ders. Your abs shoutd be tight anc
body shoutd be rigid f rom your hee[s to
your shou[ders.

- l Bending your etbows, lower your body and

touch your chest and thighs to the floor
white staying rigid from your heels to your
shoutders. ::VM

As your chest and thighs touch the floor,

raise your hands a fraction of an inch off
the ground, enough so that you can sIide
piece of paper underneath them.
e
A

lLv
 t'7 I
Ir\J V
'Moqla iqbu JnoI ol ]t 6utrllnol
pue pre^ Jo] aaul lLl6tJ rnol 6utAtrp altqM
sMoqla Jno^ 6utpualxa 'pJeMdn ssard
'L!a!
? 0prls uef nc
.c lJo qlur ue lc
'rooll aLl] q3
'prOu Ipoq rnol pue ']qbtl sqe tnol
'sroplnoqs rnol qleauaq pau6tle spueq
rnol qlrM 'roolJ aql uo uMopaf,el 6ur,{1 1.re1g
sd n- Hsnd u30 NVl^l l^l 0 3
rnol o1 sloaq J
Jool, aq] ol
pue rno^.
^poq
0l slaaq -rno
pue 1qb11 aq pln
1e dn paqsnd
:noI pue s.rapln
'uorllsod 6ur1le1s aq1 ur
spueq lno,( q1r,
lceq ar,no,( pue papualxa 111n1 a.re s^ oqla
:noI 1r1un ure6e p:eandn ssa.rd ,{1a1erpauu1
 Extending your right teg behind you again,
bend your etbows and lower your body to
the ftoor, staying rigid from your feet to
your shoulders.

Press upward again, extending your

elbows white driving your [eft knee
forward and touching it to your left
etbow.

- ll EL
=

Return to the starting position by extending

your teft teg behind you, bending your
elbows, and lowering your body to the
ftoor, staying rigid from your feet to your
shoulders.

W
128
&{"1
'Xpoq -lno[ ino 6urualqErer]s altqM roolJ aq]
o1 sq6rq1 pue isoLll tno{ 6uuarno} 'pre^ JoJ
lqEraM lno[ 11lqs's^ oqla -rnoI 6urpuag t
rno,( o1 1ae1 r
aq1 o1 /poc
1q6rel1s aq plnoqs Iteu pue peaq
;noI pue 'saa"rbep 06 ueqt ssal 111qEl1s :no{ 6urpu
aq plnoqs s6e1 pue os.to1 lnol uao^ laq :urpualxa Iq uo
a16ue aql'popualxa saaul pue s^ oqla
:no,{ pue'rooll aql uo seo} pue spueq.rno,(
'Jre aql ul q6lq sdrq lnol qltM lste^ oql le
A e ur lelo luaq 'uorlrsod elrd aq1 ut lJels
suSgy{og lAtc
llel Jnol
aaul ]le
rnol 6urp
'squnLl] pue sta6url xapur lnol
uaamlaq e16uer.r1 e aleaJl o1 peuorlrsod
aq plnoqs spueq tnol ldetxa'dn-qsnd
p.iepueis aql ol lp3tluopt st luouJaAou s!r.,11 oi lnol
1ae1
o1 Ipoq rnol -la
sdn-Hsnd 3lcNVtUr ure6e no{ purq
 Whi[e pressing upward again, swing your 3 ENCH
body forward, arch your back, and bring
your head forward and up in a swooping
movement, passing it through the air just
above your hands. Extend your elbows and
knees and keep your body susPended
between your shoutders and your toes.

Shift your body back to the pike position

again and prepare for another dive
bomber!

t <tt
 t11 r
vv
t> vI
uorlrsod 6ul1te1s
aq1 ur al,no,( pue 'la^el leas le e:e sdrq
rnol'papualxa 111n1 o-re sa,roqla .inoI
I
lr1un suuled:no{ q6no.rq1 plearrdn ssal6
'1:ede qlprm
-Japlnoqs paceds aq plnoqs spueq
Jnol 'papualxa smoqla :no,( qym'1eas
aq1 uo no,( pulqaq spueq.rnoI qlt^ Jlas
-:noI 1.roddn5 'lalal ieas le 'lees e Jo
]uoJJ ut saq3ut,o aldnol e plaq sdrq
'a16ue eal6ap-06 e o] rno,{ pue soal6op 06 le }ueq saou),i
sl oqlo lnol 6urpuaq'Ipoq .rno,(.raarro1 lnor( qlrm uorlrsod paleas e ur lrels
5F#
:ffii:li*&ilri!l;::
*-,'w l'l
JAUI :.:
dlo H3N! E
 PIKE PF
Advanced

t
Start in a seated position with your Lower your body, bending your elbows
knees extended and locked, Your to a 90-degree angte.
heets on the ftoor, and your hips hetd
a coupte of inches in front of a seat, at
seat levet. Support yoursetf with your
hands behind You on the seat, with
your etbows extended. Your hands
t
shoutd be sPaced aPart at shoutder
width.

Press upward through your patms unt

[l.i'::]..i:]:'..':]':'.il:..j:]..]:.:::']i']i:..:::l
your elbows are fu[[y extended, your
hips are at seat teve[, and you're in the
starting Position.

4 r'\ r\
tJ/-
LL I,
:-t L a-l na'
!r
- ^^t.^-- p:!_:
a a,llra _
'uorlrsod
6ur1re1s aql ol premlleq pue dn ssal6
--','oq1e :no,i
'lr seqlnoi peaL{aJo} rno{ 1t1un Jool} aq}
o] peaq rno{ ramol 's^ oqla aq1 1e 6utpuag
1q6re-r1s aq plnoqs I3au pue peeq.rno,{ pue
'saa.rbap 06 ueql ssal I11qbl1s aq plnoqs
sbel pue os.ro1 rno,{ uae^ leq a16ue aqg
'papualxo saaul pue sMoqle rno,( pue '-ioo11
aLll uo leaJ rno,( 1o slleq aLll puP spueq
rnol':re aq1 ut qbtq sdtq rno,( Llltl^ ]steM aql
]e n e urJe^o ]uaq'uotltsod altd aq1 ut iJels
ssrHd 3vld
Crunching (Core) Exercises
ExceItent for core strength, midtine stabitity, and development of
the abs and lower back.

SWING.UPS
Beg inner

Start tying faceup on the f loor with your

knees bent, your feet flat on the f[oor, and
your arms extended overhead and resting
I
on the f [oor.

Swing your arms up and forward in an

arc over and past your head, using the
momentum to raise your shoutders off the --
ftoor. Keeping your back straight and your
elbows extended, touch the patms of your
hands to the tops of Your knees.

{
Reverse the motion and lower Your
shou[ders back to the floor with arms
overhead io starting Position. JJ

i34
 JU!
Stl]]E -
tnci
'peaq-la^o papualxa
i
suJJe qlr^ 'roolJ aql ol )ileq sraplnoqs
pue osJol JnoI JaA ol no^ se uotloLu aLll ,
osJa^al 'papualxa s^ oqla lnol 6utdaay l
.lno,( 1o sLL-r'1
,no,{ pue 1q
3q] ]jo srept
aq1 6u s
ue ur p.ri
'soauI rnol jo sdol aql o1 slstJ^ rnol
qrno] 'papuolxa s^ oqla tno^ pue lq6teJls
I3eq rno^ 6uldeay rooiJ aqi JJo osro]
pue sJaplnoqs:no( asreL ol uJnluaujouJ
aql 6ursn 'peaq lnol lsed pue ra^o lJe
ue ur pJeA loJ pue dn su.re.inoi( 6ulal5
Surlser pue
pue 'roolJ a
rnOr( q1rr,^,
'Joou aql uo
6ur1sa: pue peoq.ialo pepualxa sutle:nol
pue '..roolJ aLl] uo )ell 1aa; .rnoI ,luoq saauy
rnol qllarr
Joolj eLll uo dnarei 6urI1 1_rei5
olerpaui-la:,
b-_
Advanced

Start tying faceup on the ftoor with the

bottoms of your feet touching and your
knees bent and dropped to the side in a
"butterfty" position" Extend your arms
overhead so they are resting on the floor j

Swing your arms up and forward in an

arc over and past your head, using the
momentum to raise your shoutders and
., r# torso off the floor. Keeping your back :_AN
' ',&
..;. straight and your etbows extended, touch
your toes with your fingertiPs,

!.. l

Keeping your etbows extended, reverse

{
the motion as you lower your torso and
d
shoulders back to the ftoor.

{ffi,:,'i l

4-1 /
I U\J
IEL
'lsaJ ol paou no^ uaqM punor6 aql
ol sdtq -laMol 'ue3 no^ se 6uo.l se uotltsod
aql ploH sroplnoLls ol slaeq LUoJI pale^ola
pue pt6tJ aq plnoqs Ipoq tnol rooll aqi
o^oqp lool euo ,(leleurxotdde sdrq .rno^
asret pup eurds lnol pJemol ur uo11nq d11aq
:noI anelp'sa1n16.rno[ azaanb5 .rool] aq]
uo seol lnol pue papuaixa,illnS aq plnoqs
saaul Jn0 'JoolJ aql uo 6ur1se: sLurearoJ
rno[ pue sroplnoqs.rnol qleauaq Ilioa.rrp
paubrle s/v\oqla .rno{ qlrm ,s^ oqla .inoI uo
dn paddo.rd'uollrsod ul^opaleJ e ut ]rels
)lNV''lc
sUi,: -
:i 3c
'spueq rnol
lo
-nc,r:-
slreq aLll qllM roolJ oql q3no] ,uotlrsod
6ur1.le1s
oql ut peaqralo sLUte.ino{ q1lp1
TWISTERS

Beginner

Start tying faceup on the ftoor, with your

knees bent, your feet ftat on the ftoor, and
your arms extended outward tike wings
resting on the ftoor.

-,-E-

Keeplng your shoutders and arms anchored

to the ftoor and your knees together, titt your
knees over to your Left side. Touch your left
knee to the ftoor to mark a comPlete
repetition.

;---

Keeping your shoutders and arms anchore:

to the floor and your knees together, bring
your knees 180 degrees over to your right
side. Touch your right knee to the ftoor to
mark another repetition. Return your tegs
to the starting position.

- - ' '=el

tJd
 6tL
'uotllsod 6ur1le1s aq1 o1
sOal tno,( r
s6e1 .rno[ urn]au 'uorlllada.r Jeq]oue IJeu
ol roolj atl] ol aaul lqbu lno[ qJnof .apts 0l Jo0l] au
rqbu lnoA
1q6u lnor( ol Jono saet6ap gg1 saau>1 tnol
Suriq':eq1a
6uuq :aqie6ol soaul JnoI pue,Jooll orll
:,a.loqtue su
ol paJoLllue suJJe pue slaplnoqs lnoI,uorl
-errJJoj,,6ur11rs,, Jtaq] ut s6a1 lno,( 6urdaay
'uotltladaJelalduuoc e IJeLU ol
e1a1d*
roolJ sLli ol aaul lJal rno^ Lllnol .apts
:,a1 :nOr( q:ni
]Jel JnoI oi la^o s6a1 .inoI dri ,.req1e6o1
- ro,{ 11r1 'taqrc
saaul -inod pue'JoolJ aq] o] peJoqtue
suJJe pue sJoplnoqs :noI,uorleu:oi
:3Joqlue su
,,6ur11rs,, ltaqi ut s6a1 .rnor( 6uldaay
'roolJ aq] uo
6urlsal sEur.nrr a1ll pJemlno papuolxa sutJe
:nor( pue:aq1a6o1 oq plnoqs soaul tno^
'Jreql pauJniJalo ue ut 6ur11rs el,noI se s6uran a1r1
1r
'e16ue ae;6ap-06 e le luaq seaul lnol pue pue'Joolj aL.{
:noI qlrm '
roojJ eqI o1 lelncrpuedted lle aq1 ur sq6rq1
:no,( 6urploq'rool, aql uo dnaspJ 6ur,i1 1.re19
alerpauJJa: _
L--
Advanced
KNEES'I
:^^t^^--
Start tying faceup on the floor, ho[ding your lllt-

I
-=J

tegs in the air perpendicular to the floor,

your tegs straight, and your arms extended
outward tike wings resting on the floor.

Keeping your shoulders and arms anchored

to the ftoor and your [egs together, swing
your legs over to your left side. Touch your
teft foot to the floor to mark a comp[ete
repetition.

lr
i

ll
i
I

i
L

L
Keeping your shoulders and arms anchored
to the ftoor and your [egs together, bring
your tegs 180 degrees over to your right \
side. Touch your right foot to the floor to
mark another repetition. Return your legs
to the starting Position.

'140
 tlL
s6a1.lnoI u
ol r0ol] a
)qbr: lnc,
'sapts eLll ol sLuJe rnoi pualxo 6ur.lq':au
lno
pue 'JoolJ aLll ol osrol lno^ 6ur:amo1 :3l0qlue sLL.
lleq
'uor1rsod,,Jterll,, otll o] Ireq s6ol JnoI 6uug
JoolJ oql ljo lJtl sroplnoLls
pue s).llollnq .inoI os os_ro1 .rnoI qlrm a;e1d uo:
prervrdn 6urqcunlc,saaul lnol Lltnol ol .lnoI qcno-1 a
ur smoqla tno{ 6ul6uuq ,1saqc.rno,( pJemo}
6urms,taqi
,{11q6r1s saau>1 lnol Meip ,lueuJa^ou auo ul :3JOqf,ue suir:
'sapts eql
ol lno papualxo sulJe,JteqJ e ur 6ur11rs a1r1
'a16ue aa.rbep-06 e le lueq sdrq pue saau).1
i.loolJ oql u
Jno^ qlt^ .looil aq] uo dnecel 6ur11 11e15 papualxe strlre
toolJ aql ol
JAUUI6E: rnol 6utploll to
smosl3 0I S33NX
Advanced Squatt
I Start tying faceup on ihe ftoor with your
arms extended overhead, hands and heels
: -^ ^-.:^
touching the ftoor.
AIR SQUr
:-^
..: ^-^-

ln one movement, draw Your knees uP

toward your chest and your etbows down
toward your hips, crunching upward with
your torso so your buttocks and shou[ders
tift off the floor. Touch your elbows to your
knees.

Extend your legs a[[ the way back downward

and your arms a[[ the way back overhead'
Touch your heels and the backs of your
hands to the ftoor, returning to the stariing
position.

llL/
 ,
[?L , : ,:: ,,:
.papaau
Jt Jeql
oql Jo Jlo qsnd 01 spueLl rno^ esn
'papualxe sdtq pue saoul lnol qltM
'uotltsod 6ur1le1s aql o] dn puels pue 'I11eulou 6ur11ls uaqrvr plnoan noi(
'siaoq lno^ uo lqbraarr lnol 6utdaa)l se 'preM)teq lJlqs oi sdtq Jno^ ut
lltls 'pre^^-toJ 1q6tam tno[ 11q5 lq6rervr aq] olle pue Jteqf, oql uo ltS
^
irrltels eq1 c:
tnoX 1o sr
'noI eprnb dleq o1 'papuaixe 111n1 peeqJa^o rt
spueq lnol qltM preMlreq qrea5 saaul pue sdrq ;no,{ pue pJeM}no :- ?MUMOp !l€
'llaq rnol Iq p-rem>1oeq pa11nd {11q6r1s peiurod saol lnol ,1.rede
6uraq a.r,no{ Jt se 'JteLll oql lo }eas LllptM-rapln0qs aq plnoqs laaJ
oqi oluo sdrq ;no{ -raarol Ilanols lnol leqt eq] ulorJ {eme 6urce1
'slaaq tno[ uo 1q6ram lnor( 6urdeay 'reql e Jo luor1 ul 6urpuels Iq UelS
.rno{ o1 sMOq..
sraplnoqs pu E
qit,tt plemdn
uMop sMoqle
dn saeu1,
JAUU
'::
slvnos uti
'(sq6lql) s6uulsLupq pue 'spenb ,(unq) salnl6
aq] Jo luaudolo^ap roJ lualle: , : sl0eq pue spuPr
lnol qlran loo
sos!f,Jaxl (Apog Jornol) Eutttenbs
lntermediate
Start by standing in front of a chair,
facing away f rom the chair. Your feet
should be shou[der-width apart, your
toes pointed stightty outward and your
hips and knees futty extended.
Extend your arms in f ront of you, using
them as a counterbalance, and gent[y
touch the seat with your hips, making
sure that your knees are tracking
directty over your toes and not
knocking inward.
t++
Keeping your weight on your heets,
slow[y tower your hips onto the seat c
the chair, as if you're being putted
backward by your belt.
As soon as you feeI your hips touch i- =
seat, drive upward through your hee..
fut[y extending your knees and hips::
stand up to the starting position.
n+*t
Jtv
'preMUt 6ur1cou1 lou pup seoi
rnoA raro Iliretrp 6ur1re.r1 oJe saaul 'uorlrsod 6u
'uorlrsod 6urlre1s eql ol dn puels ol rnol 1eq1 eJns alen 'saau1 lnol molaq o1 sdrq pue saau>
sdrq pue seaurl :noI 6urpuelxa r{11n1 dl1qEr1s do.rp sdrqtnol se ptenndn qcee.r 's1aaq rnol qbno.i
'slaaq -ino{ qEnolql plemdn anr-lq 'alueleqlalunos e se suu:e:noI 6urs11 eql q:nol sd!q:no
,*
a-::wi
]g- Ex - e\_
d&-r#.&.
s&:4.
jrIES.,
'11eq rno{ Iq p:eanlceq pa1lnd 'papualxo I11ni saaul t:
6uraq a;,noI ,r se')i3pq pue u^ op pue sdrq :noI pue 'pJemino I11q6r1s pa11nd 6urec
sdrq rnol ramol pue seauy ,rno{ puaq pelurod saol rno['1-rede qlplm-;op]noqs -0 jeos aql olu0 s:
's1eeqrnol uo 1q6rerr,r lnor{ 6uldaay laaJ lnol qlran 6urpuels [q 1te15 's1aaq .inoA uo
i
a
€
paf,u P/, :
BACK LUNGES

Beginner

I
L.
.:
.
1:r:i . :
. r;4 ,
,l,."j.d,,"
k*;Htilriiii;i:; .i$::;iilri5i:l*i{:ail;:i*ir;.:.i i

Start by standing with your hips and Take an aggressive step backward with your

knees futty extended, hotding onto a right foot, futty extending that teg and touching
chair or other stable object. the ftoor with the toes of that foot' Altow your
teft knee to bend and your body to lower
stightty to adjqst for the movement'

il
----! --^

flrr*

#
;,ffi
/ru
t:\\x
/' $#
li :- i:.::i:iiti:a::

Keeping your left knee directty over Take an aggressive step backward with your-

the toes of your teft foot, drive through teft foot, f utty extending that teg and touching
your left heet and draw your right teg the ftoor with the toes of that foot, Altow you'
forward to bring Your bodY io a right knee to bend and your body to lower
standing Position. stightty to adjust for the movement'

146
 /ht
ht u
'luaua^oLU aql
'lu e
roJ lsnfpe ol eau).i tJal rno^ puag .aauI ]rl6tJ 'loelqo alqeis Jaqlo Jo.jteL{f,
learrol o1 ,{1
JnoI qlt^ rooll aql ,,ssll,, Illua6 pue ]ool lq6r..l e oluo 6urploq 'papualxe,(11n1 saaul
rnoit ano11y 1o
rno^ qltM pJeM)ileq dals enrssa.i66e ue alel pue sdrq .rnoI qlrarr 6urpuels Iq 1-rei5
6urqcnol pue
:noI qlrrvr pl
f,r i
ffik#
T#,
w ffi
m-
€
alerpaul a: -
'I :
,:
JoMOI Ol
rno,( ic:
^^ol'1y
:urqcnoi pue 6a'
.lnoI qlr,rn p.Le,,
e;3,
*\
'uorllsod 6ur1lels aql
o1 Ipoq :noI 6uuq o] preA roJ 6a1 11a1 lno[ r*elp
pue iaaq 1q6u lno[ q6no.rq1 a^up ,]ool 1q6r-r .rnoI
jo saol aql -la^o,(11calrp aaul 1q6r-r.rnoI 6uldaey
 Advanced

l, '1ii.;,' ", ,, ,,,fi,', "i$ffi!ff: , "'' ' 'l

Keeping your left knee directty over
the toes of your teft foot, drive through
your left heeI and draw your right teg
forward to bring your bodY to a
standing position.
Take an aggressive step backward with your teft
foot and gentty "kiss" the ftoor with your teft
knee. Bend your right knee to adjust for the
movement.

Keeping your right knee directty over

the toes of your right foot, drive
through your right heeI and draw your
teft teg forward to bring your body to
the siarting position.

148
 6yL
']uaule^ou .uorlrsod 6urpuels
aql J0J lsnfpe ol aeul lq6tJ rno^ pueg 'pueq e o1 [poq lnol 6ur.rq ol pJe/v\loJ
ual JnoI qlt/v\ Joou or.ll r.llnot pue ,oau),1 6a1 1q6r.r lnol arrelp pue laoq 1;a1 lnol
tJal rnol qlt^ JoolJ or.ll ,,sstL, [1gua6 ,1oo1 11a1 q6nolql e^up 'looJ 1;a1 .rno{ Jo seo} aql
rnol qlran premlleq dals anrssal66e ue e1e1 rano 111:elrp oaul lJal .rnoI 6urdaay
l
l
'iu0u_to^ouJ
aLl] ro, lsnlpe o1 oaul l;al -rno,( puag .pueq
1q6u :no[ Lllt^^ roo]i aq] qrno] pue ,eeu1 1q6r.r 'sapis :nol le paxeieJ
rno{ qlrm roolJ arl} .,ssr1,, 111ua6 ,1oo1 iq6r.r suLe lno{ pue papuoixe [11n1 saaul
rno[ qlrm pJe^ Iceq dals anrssal66e ue a>1e1 pue sdrqlno[ qllm 6ulpueis Iq 11e15
palu eA p ;
ts-
 :
H
Keeping your right knee directly over the
a
toes of your right foot, drive through your
right heet and draw your left [eg forward
to bring your body to the starting position

I
q

r-'lARCH

BRIDGE.UPS
Start tying faceup on the ftoor with your
knees bent, your feet ftat on the floor, an:
your arms retaxed at Your sides.

J
Squeeze your gtutes to press your lower
back into the ftoor, then raise your hips c
the ftoor as high as you can, pressing
through your heels. KeeP Your arms
anchored to the floor.
/

150
 rgL
sulle Jn(
6utssard'
1o sdtq tno[ a
JOMOI JnO^ S
'lsaql JnoI pre^ ol uef,
no^ se .ieJ se tt 6utlJtl altqM luaq aeul ]q6u
Jno^ deal pue uet no^ se qOtq se sdtq Jno^
asrpJ 'roolJ 0ql olut laoq ]Jol JnoI 6ut^tr0
JVP
0ue'Jooll aql
i nor{ qltnt .]
'sapt5 JnoI ]e paxelaJ s[uJe JnoI
pue 'rooll aql uo leu laaJ JnoI ,luoq soaul
JnoI qlrM lool, aql uo dnef e, 6ur11 1-re15
su]tolos cNtHtuvh
uorlrsod 6ut1.tt
preMroi 6al ]
'uorlrsod 6ur1lels eq1 o1
:nor( qbnorql
urnla-l pue rool, oql ol I3eq sdrq lnol larnol
eq1 lerro r(1il;
 Lower your right [eg back to the f loor and
return to the starting Position.
Runnir
Excetlent fr

HIGH KN

Quickty switch sides and drive your right

heeI into the ftoor, raising your hips again
Keep your left knee bent white tifting it as
far as you can toward Your chest.

Lower your teft teg and hips back to the

ftoor and rLturn to the starting position

,IOGGING
N PLACE

!=: nner,:
:' - gh Kn::

1tr'a
lJ/-
 tg L :irt;i -]ii:,1iir_"; :.irj.i" :i.i':j ijili:,,r ;-::::i1ii::, ,,iijiiii i:ji-ri_;,i. ::lj,,,r'i.,;L
'ere1d ur 6oI no[ se slaoq asrel [ldr,urs pue puno.r6
eLll uo saol dae>1
,1:edr-ur-rrrrol
luaLua^ou srql deal o1 .da1s
lnol ur 6ur.rds 1q6l1s e qlt/v\ JaLllo aql JalJe laeLl
auo 6ursrer rq aceld ur 6ur66of ur6aq 'a16ue ae.r6ap-g5 e le sure .rnor 6urpueg
saauy qbl,-:
uotstaAlauu:=:
33V'Id tr
cNt390 r
'luaura^ouJ 6uruunl -rno[ qlrarr aLUrl ur 'saprs lnor
ie {1anrssa.r66e sure Lnox
duund'al6ue ea:6ap-65 e le sMoqla -rnoI q1r11 .uec noI se q6rq se
lsaqr;noI LlotlrsoC e
pJel ol dn seaul rno[ 6urFuuq 'eoe1d ur unJ 'saol rno{ uo 1q6re/,\ rno[ 6urdeey
3q) ol xlsc
sls
l
& *
.,:.
l
i
r,l:i:!
l
l
,]c:
+J - !
l
s e 1r 6ur11r1 a:
l -eOesdq.l-
:qEu tno,4 a
l
l
l
l s33Ny HCtH
'sualsr(s allsnLu a1dl11nLu 1o iuar.udola^ap aql Jol ]ualloli:
,U
sastf,raxS (^pog letol) Euldulnr pue 6u1uun5 pue Joou aql
L--
RUNNING
IN PLACE
lntermediate
version of
High Knees

Run in ptace, kicking your [egs back, keeping your eIbows at a 90-degree angle
and pumping your arms at your sides in time with your running movement'

STEP J,
SOUAT JACKS

Start by squatting with your feet and ln one quick movement, jumP uP, f u.
knees wide apart and Your hiPs a few extend your [egs, bring Your feet
inches lower than Your knees. Lean together, and futty extend your arnl:
forward with your back ftat and your overhead to ctap your hands.
eyes aimed directly ahead, your arms
extended straight down f rom Your
shoulders (between your [egs), and
your fingertips touching the floor.

Ar I
t34
 ilfi1
.uet 'cn ro
no^ se Mol se 'peaqra^o dn papualxe,(11n1
sdrq rno^ do-rp pue dn lseqr -ino,( deal sule :no,{'pa-renbs staplnoqs .rnoI su.]Je JnoA pL
o1 arns a6'punol6 eq1 6urqcnol pue 1aa1 r n ol
'1q6rel1s )ileq pue s6a1 .LnoI ,.raq1a6o1
pJe^ u^ op 6urllenbs,apts aqi o1 de15 11n1 'dn dunf
iaai .tnoI qlrrvt 6urpuels Iq 1.re15
s)iler lenbs .t:
uorsJaA tauul6aE
l
SYf,VT d]IS
'luauleAoL
a16ue aarbap
=
&
{
'uotysod 6ul1.re1s aql o] uJnloJ o]
sdr1.re6ur1 _rnoI qlrm roolJ oL.lt 6urqrnol
=
'1enbs e olut Xleq do.rp,{11rrnb pue
aruels aptm e oj lno lleq laoJ.rnoI dunp
 i Extend upward, bringing Your feet
back together and c[apping your hands
overhead.

JUMPING
JUMP ROP
JACKS

lntermediate
version of
Squat Jacks

Start by standing with Your feet
together, your tegs and back straight,
your shoutders squared, Your arms
futty extended down from Your
shoulders, and your hands at Your
sides.
ln one quick movement, jumP Your fed
out to a wide stance, keePing Your
knees futty extended. Swing your arrns
out from your sides and uP over Your
head to point straight upward and cta
your hands.

4- I
t30
 dfil,-::.lll,.--:'.l,.::'.'l..-i.-.lll.:,':.''].'....'::'..........i.'i-.:]:
.doq qcea qlrm
saqlut
.durnI qcee qlrarr
g o1 1 punol6 aql jo Jro 6ul.rds ,1no
{11n1 se11ue pue sdrq aLl} pue}xo pue isaqc lno{ q}l/\ llel 6urpuelg iouo a^eq --:" r3'a:
arot aql q6no.iq1 pr6r.r Iels ol alns ag noI puala.rd lsnf lo edo.r durnf e qetg
_-:i:*.
sdou
'uorilsod 6ur1.re1s aqi oi 6utuJnlaJ,sapts
lno{ o1 u^ op Ileq rillrrnb sLu:e lnol
.:leq lno,( 6u
6ur.rq pue Jaqla60llleq laal lno[ dr.un1
laaJ Jn oI
L-
BURPEE

{
ST

I
l

Start bY standing with Your feet Assume a frog-squat Position bY

shou[der-width aPart, Your toes
pointed stightty outward, your back
straight, and Your hands hanging
toose[y at Your sides.
bending your knees and [owering your
body untit your hips are a few inches
lower than your knees. Lean forward
with your back ftat and your eyes aine:
directty ahead, untit your shou[ders ar'
afew inches higher than Your knees'
Extend your arms straight down fron^
your shoutders (between your legs) a ^ :
ptace your hands ftat on the floor'

Keeping your hands on the floor at shoulc:

width and bracing yoursel'f on your f utly
extended arms, jump or watk your feet
backward and tand on your toes, with yc--
feet shoutder-width apart. Finish the
movement in the ptank position, rigid f rc-
-1-
your shoutders to your heets and suppo
, ing yoursetf on your hands and toes
 69r
.uolltsod
lenbs_6oJJ oql
aurnsse ol pJeMJoJ laal JnoI IleM Jo dunr toolJ aqt
rle 1s6a1 tnoA
r!oJ, u/v\op lr
'SaaU1 lnOr(
are sJaplnols:
Datrre sa^a Jno
PJe/v\JOJ Uea
SaqSul /v1AJ e
lnoA 6uuaMol
,{q uorys
.uotltsod
lueld aq] ut 6utqstulJ
'sLuJe Jno^ 6urue1q6re.r1s pue sA oqla
lnol 6urpualxa I11n; Iq dn-qsnd e urJoJrad
5l
irooll aql
o1 [poq lnol learol ,s/v\oqla .rno[ 6utpuag
 SOUAT TI

Jump upward into the air in one Land in the starting Position.
movement, extending Your knees and
straightening your tegs. Swing your
arms out from your sides and uP over I
your head to point straight upward and
ctap your hands.
*J

ry
.,.*-,$

160
 lor
,/1, i"*'?'rjI
'ltreq laal rnol
lsnrql 'spueq JnoI uo Jlosrnol 6urlloddn5
'soauI
JnoI eptslno pue lqEteJls strJe Jno^ Lllt/i\
'trede qlpl^^-raplnoqs roolj aLll uo spueq
rnol aleld 'sqOlql rnol Jo sdol oql sallf,nol
]saq3 Jno^ pue saaul Jno^ ueql Jon^ol
saqsut leta^as eJe ltlun sdtrl JnoI
dotg '.roo1; aql pJe^^ol ^aLll
sdtr.l rnol 6uuennol
pue saeul lnol 6urpuoq Iq uorlrsod
6ur11enbs e olut 06 .raq1a6o1 saoul pue
1ea1 tno,i pue 1q6re.r1s I3eq Jno{ 6urdeay
'seprs lnol
1e {1asoo1 6ur6ueq spueq
lno{ pue ,}q6ter}s loeq .rnoI ,Jaqla6o}
seeu) pue lea; lnol qlt^^ 6utpueis ,{q 1.re15
SISNUHI IVNOS
L
 Straightening your knees, tand in the ptank
position with your abs tight and your body
rigid from heels to shoulders. 0nty your
hands and toes should be touching the floor,
and your elbows should be futty extended'

.:l l :.. it&

Jump your feet forward.

DOWN AI
UPS

Beginner vr
of Burpee a
Squat Thrur

Land in the squatting Position.

e9L
lool} oLIl uo lplj spuell lno^ aleld
pue (s6ol -rno^ uaa^ laq) sJaplnoqs Jno^
r.uoJ] uMop lq6teJis sulJe JnoI pualxf
'seoul rnol ueqi Jaq6tq saqf,ur MaJ e
a-re sJaplnoLls JnoI itlun 'peaLle Illta.itp
paure saxa Jno^ pue lelJ lteq Jno^ qlt/vl 'saprs lno{ 1e dlesool
pJel -roJ ueal 'soauI tnol ueq] Je^ ol 6ur6ueq spueq lno[ pue'1qbre;1s
saqlur l a] e aJe sdrq JnoI ltlun Ipoq lceq rnol'pre^ ino I11q6r1s palurod
rnol 6urJo^ ol pue saaul Jno^ 6utpuaq saol JnoI'1lede qlpran-Joplnoqs
Iq uorysod lenbs-60.r1 e auJnssv loaJ Jno^ q1ra,r 6urpuels {q 1:e15
f&*'ffi
ffiw*
're!
slsnrql lenbs
pue aadJng jo
uorsJaA Jauur6ag
sdn
oNV Nl 00
papuolxa ll
lolj eql 6u u
Jno^
uorlrsod 6ur1.re1s aq] ut pua o1 sdrq pue ^luO
(poq rnoA
saoul rno^ 6urpualxa {11n;'dn puelg 1ue1d eq1 u
 Extend your right leg out behind you. lf this
is too difficutt, you may ptace your right
1i6i{
knee on the ground.

: ,.,,.,.r:jt&.ii

Y.W;
ffi Extend your left teg out behind you to a
ptank position. lf this is too difficutt, you
may ptace your [eft knee on the ground.

Step forward with your left foot, ptacing it

just outside and behind your teft hand.

164 {:}-i**
 l;-:l:r,i:i:'i::;;i;,i j-ll:-l :.::ii':-; j:-ri'!:.-:,r. i,i:i;ji:jii, ,..,i..r,: .. i,..... ...,.,.:i..
S9t
'pueq u
ry Eurreld'1
'puno:6 a
'uotlrsod 6ur1le1s aql qleoJ
no{'11nrrg
ol slaaq lnoi( q6no.lq1 6uraup ,dn puelg
eolno{p
'uotltsod lenbs-6ol; eq1 og
1q6u tnol
6ururnlal '1oo1 1q6r.r lnoi( qgrair p.rem.ro; dalg
srql 11
'noI pur
MOUNTAIN CLIMBERS
Start in a deep runner's starting stance,
with both hands on the floor at shou[der
width, your right knee thrust forward to
.iust inside your right etbow and
your left
teg extended att the way behind you You
shoutd be on your toes, with your back and
arms straight and your eyes looking
directty to the front.

Supporting yourself on your hands and

keeping your abs tight, jump to switch the
positions of your feet as fast as you can

.t

Land gentty in the starting position, but

with your teft knee forward and your righ:
teg extended back.

166
L9L
'Ileq popuolxa
6e1 11e1 lnoi{ pue pJemroJ eeu>1 1q6u lno{
qyrvr 'uorlrsod 6urllels eql ut {11ue6 puel
'ure6e 1aa; .rnoI :-:-?.,
1o suorlrsod aql qtlt^ s
o1 dLunt'umop q3nol 1aa1 .rno,{ se uoos sV
WALKING THE PLANK
lntermediate version of Mountain Climbers

Start in the ptank position with your toes

a few inches apart on the floor, your hands
on the ftoor below your shoutders and your
e[bows extended so you're pushed up at
the shou[ders. Your body shoutd be rigid
from your toes to your shou[ders and your
abs shoutd be tight.

Keeping your abs tight, bring your right

foot forward as far as you can and touch
your toe to the floor.

_l
Your
As soon as your toe touches the ftoor,
extend your right teg behind you again
you're back in the ptank position.
bEl
>lae,l.t' e sdep o.la.r l(Suruenbs) ,(poq ra,lol .rnod asn:exa nod dep euo put
'(Surqrun.r:) arof, rnod asrJraxa nod dep auo '(Surqsnd) dpoq.raddn rnod esc
-raxa nod dep auo (;1e re asrtrJaxe ou-lsal nodlearvr aqrgo sdep or"t.t JerIJs
aql) 'uorssr6 atnull -6 e op nod'qluotu E s>lae.^a JnoJ '.>laa,/y\ e sdep anrS
lnor(.ro; uBId eurosal\e ue dn tas ar l
asnEf,aq '1I lnoqe luql 01 3^Eq 1.uop no^ islno{Jo,4.Jo qluol'u e Jo Ieerf,
E olur ruaqt ezrueSro ot ,^A.or.{ pue 'sdep qlH/y\ uo op 01 suorssrur qlrq-E
lno a;n8g nod op oS 'stueruelour Surqrunn pue ,Suruenbs .Surgsruj
^\oq
'Surdunl'Suruun; rrseq s.dpoq Jnof uo peseq sasrlJexa uorssrl4l elnurr\-6
dgrqr aqr ro8 e4noi 'uorssrtrA[ etnurl -6 rnod ro; s1o:oto.rd 1rn:rr3 ;adn5
pue 'rappeldels 'ornpug '.spunog prdeg 'plratur;dg aqr ro8 a,r..nod delg
alnpaqfs uolss!lr{ atnu!n-5 /(1q1uoy1 rno^
.llnol pue J:
1q6r.r.rnol i
'uorlrsod 6ur1:e1s aq1 uryaeq al,no,{
os urebe noI purqeq 6a1 1;a1 .rnoI pualxa
'rool, eql saqlno] eo1 lnol se uoos sV
,ro,{ pue stap'
pr6r: aq plno
ge dn peqsnc
-ro,( pue stapl"
spueq:nori'.loc
seol:no,( q1rr,
JoolJ aql ol ool
rno[ qrnol pue ue] nor( se le; se pJeMJoJ
loot lial lno,{ 6uUq '1qEr1 sqe lnol 6urdaey
 you exercise your entire body. I've split your schedule up like this so you
To vary
avoid overtraining any particular muscle. Yes, you will end up exercisin.
inwhichy<
certain muscles two days in a row, because your total-body workouts an:
be exercisir
your muscle-group workouts fall on adjacent days. But that's the max! Afre,
ftrent protr
that they'll always have at least one day of rest before you exercise ther::
get switche
again.
guessing at
rdapt to a n
Heret yc

9 Minute Missions and Mission Types

Focus of 9 Minute Missions Putting lt All Together
between areas offocus for optimal effectiveness Quickly identit which MissionType you are focusing on and which

o
body area you are working out during each 9 Minute Mission

d""'" rEEXI

IffiI
&ffi
U Iffi!\\---./
rx.
,nn
2o/t1o
,
-
g+linute
llission

ww
Core Lower Body
II SG
Xt
trE
wry
Working the upper body doing
Sprinterval Shapers: Work 20
secondsthenrestingforlo
'flffii::i' Workout Workout i,:1,:"Y seconds.

r'/EEK 2
5 Mission Types
Combining 30 exercises with these 5 missions, will provide endless workouts. See exercise descriptions and Appendix for prescribed reps
l-',' r -::
SPRINTERVATS STEP LADDER
'.'i: c-
20secondsmaxreps, 3 exercises in circuit repeated
1 x each

O Repeat circuit doing each exercise 2x ':::_-.:a

Repeat circuit doin,
"u.n."*".,t:^
=l]:":*'I@l o ^ I

I
UEEI(3 ,

rE 161181 Err8rr8r 6rr&6r

il *ltiinute
Continue to increase repetitions for 9 minutes Mission
RAPID ROUNDS SUPER CIRCUITS
MbsinType
Complete as many circuits as you can ofthe 3 exercises, Complete as many circuits as you can ofthe 3 exercises,
and their prescribed reps of each, in 2 minutes. and their prescribed reps of each, in 3 minutes.
1 minute rest. Continue for 9 minutes. 0 minutes rest. Continue for 9 minutes. UEEI(4

Perform Perform Perform Perform Perform Perfo r r

com plete complete prescribed prescrib:: }Minute
!B! prescribed IBI complete
prescribed tB! prescribed I@r
prescribed
reps for t@r reps for t@t reps fc' Mission

lt
reps for
exercise 1

!I
reps for
exercise 2
l reps for
exercise 3
I exercise 1

fl
exercise 2

I exercise i

MissionType

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 !uper-qul
Destroy You r Fat- Fasf-with Shredders :er an,i 1-
.:..ty.'; j16.,;
Nutrition is the first building block of carb cycling, alternating days of :rachine :
high-carb and low-carb intake to continually stoke your metabolism tc .r'e r oh r- ,

extreme heat. Muscle development and maintenance is the second build- =Jort. ai:
ing b1ock, using 9-Minute Missions to keep your muscies chomping righ: ..--- -r-1-
_ -111LI11C:
through carbs and fat. Accelerating calorie burn beyond that is the thir; S..edd..
building block: cardiovascular workouts called Shredders, which mei: Reme :r
even more fat offyour body. Shredders maximize your calorie use so yoL :-udrng t:-
incinerate 200, 400,800-maybe even 1,000 more calories a day than vo; -- i.ic r.i:i,'.-

would without them! This means faster weight loss: Shredders are ac;c.- . -:. u'i:h,:,
erdtors. ..:e I it gc:
Shredders are daily workouts: You do them five days a week, on bot:- :.:s do th,
high-carb and low-carb days. On high-carb days, you've got more fuel an;
more energy, so you can really attack your Shredders and send you:
UPS AND
metabolism into overdrive. On low-carb days, your body can't get 1::
energy from carbs, so it demolishes fat! ::rne:s -:

You want to lose weight faster, right? I1's something you want to do,r:' r:, >LJl--f

yourself, so absolutely carve out Shredder time in your daily scheduie. Yo * : iess c:-
can do your Shredders anytime-after breakfast, in the afternoon, in tt. , -: iurr:::
evening-whatever works with your scheduie. And make sure to do the::-" -r: -'-:a' ,

five days a weekl . :::,e. \'- -

: :.1 )CL

BENEFITS OF CARDIOVASCULAR TRAINING

-:i:e:.::
:,.
J, ----'__
L\r

Shredders put your body in motion and get your heart pumping-tha: . -r a: 1^rr- -

what cardioyascular (sometimes called aerobic) exercise is. Walkin-.

jumping rope. swimming, etc.-cardio increases yo:ur cardiorespiratc-' . .:lks up ',

fitness, the performance of your body's circulatory (biood) and respirato:'. :: :oii-
(breathing) systems, rnhich supply oxygen to your muscles. The goal .. --.::1lOl1a:
to move your muscles and raise your heart rate for a prolonged peric: - -- - t- --

of time. With each and every muscle contraction, your body incinerar.,
calories.
The ionger you move, the more calories you burn. Shredders are :::

17? iii*il!-t[ toii-irL.

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 swit<
POWER SURGE
som€
Here's something really cool, even though it's kind of a trainingbummer:
It only takes about five to six times of doing the same workout for your
!NTENSE!
body to begin to adapt to it. Five to six times! After that your body wont
consume as many calories during that workout, and you'll get less fat- Whenyou
burning bang for your time and effiort bucks. But you can sneak around level. You r

this with something that I ve built into Shredders: progresstue overl"oad..lfs muscles. Y
a tactic that steps up your cardio training every several workouts an especia
-pretry
much once a week. Your Shredder workout constantly evolves, so it keeps sure somel
working for you. It keeps accelerating fat loss, smashing through your theulktrst
weight-loss plateaus, and getting the results you want! based ony
Progressive overload targets three ofthe four aspects ofexercise: ifltefl- effortyou r
frequency-how often you exercise-
sity, time, and type. (The other aspect is There ar
butyou're always goingto Shredfive times aweek) Eachweek, you'llbump level, from
up one ofthese three. is one of th
exercise int
Intensity: You'll change up your intensity. Sometimes you will Shre:
between low and moderate intensity, sometimes between low an:
high intensity. Pay close attention to the Perceived Exertion Sca-. Exertion I

that I talk about below: It will show you the way! :

Time: Lll Shredders start out at .iust 5 minutes the first week, the:: 7
increase 5 minutes every week thereafter. At the end of Month -
I
you will have worked up to 20 minutes of Shredding. At the end ,:
Month 2,yott will be up to 40 minutes of Shredding. By the end -,
Month 3, you will be up to 50 minutes of Shredding. You will be blou':.
away at how much your body has changed at this point! We top ti.,:
Shredders offat 50 minutes, because it is important that this progra:--
--) -'-

fit into your daily lifestyle. Trust me, at 50 minutes of Shreddingyor- .. -: c,:
" .,
----i:-,,
be burning so many calories you won't need to increase duration a::' :**a->. -

more! - -- Sr.:.:
Type: You'Ll exercisein different ways. For example, if you've be .:. : :-: l:1:
cycling, you'll switch to basketball. If you're tired of basketba -...=..
switch to swimming. If swimming isn't your thing, try dance. Ke.:

1n/
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 'G'imme FiVEI

II et's be honest. Most of us have a hard time getting motivated to

l-move in the first ptace, tet alone exercise for thirty to sixty minutes
::
every dayl Eiercise can be ihtimidating, especiatly if you are just
starting out. Here's the deat: You don't have to exercise ior thirty to
sixty minutes every day. For many of us, that is an inftated and unat-
tainabte promise-and we need to eventua[ly work up to it when we
betieve that we can. That's why the Shredders start out with just five
minutes, and increase five minutes every week thereafter. But keep in
mind, even when the guidetines cal[ for ten, fifteen, twenty minutes,
...,,,,,.a.4{,,,b€io*dlfit!..'min$te!.:'of'rShreddihg,:,is.a{rya lVoui.pr:omise;ltljs.,te-
i:.rrt:ldliytd$b]aa:t|o:.rn.qllC:{.wha1.'1i '1!hr:ows.,,atr,:Yo:u:Ye,q:,can..aver,.;W+lkfioU
in place for five minutes white watching TV if you have to! lf you want to
do more, that's awesome and you witljust reach your goals faster-but
as [onE as you do just five minutes of Shredding every day,.you win.
,,:,,,:,::,,,,.,.NOT€',ff.yo.U..tiayq:,:breen,.iidCnliiy,,forr a:,.Whi,lg.,4ndt,A,ie,:i,tl5t,,tttntjng
to move again, feet f ree to just do five minutes of Shredding every
day for" two weeks untilyou are readyto embark ,pon yor.9-Minute
Missionb.
'.l':.]..':ij.:].'i.j...''.:'.]i'..].:]i...'..

on your scale now, but in a few weeks, it might fall to level 6. And you
might hit level 8 only when you're running. You have to move faster to hir
your intensity targets . . . but harder work won'r feel any different than
the lighter work you started with! Before you know it, your friends will P
have to sprint to keep up with you!
A:
/a_''
Ive engineered the all-new Shredders around the PE principle so they
take your fitness to higher and higher levels.
\:,:
: - :: -
- -- a

FOUR WAYS TO TEAR IT UP

Ive designed four new Shredder protocols, or strategies, that didnt ap

pear in my first book, Chooseto Lose. These are much more convenient and
practical! If this is your first foray into carb cycling, you're one step ahead

I /O ":"..ii' '.. ': i : ,- :.,s :

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due tsoup op uel no 'srappaJqg pa,ro;diul pue,^aau eql gtll( lno Suttrr:,
 Shredders - Month at a Glance
WEEK T Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Shredders DirtyTwo Thirties DirtyTwo-Thirties DirtyTwo-Thirties DirtyTwo-Thirties DirtyTwo-Thirties

o man
2:30 low PE 6 2:30 low PE 6 2:30 low PE 6 2:30 low PE 6 2;30 low PE 6 UIIE U
lntensity: 2:30 high PE 7 2:30 high PE 7 2:30 high PE 7 2:30 high PE 7 2:30 high PE 7
down, we r
Overall Duration: 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes
:ise you lc
i,ou ca n [0,
WEEK 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
,,ou begin
Shredders NastyNineties Nasty Nineties Nasty Nineties Nasty Nineties Nasty Nineties exercise yc

swimming.
90 sec low PE 6 90 sec low PE 6 90 sec low PE 6 90 sec low PE 6 90 sec low PE 6
Intensity: 90 sec high pE 8 90 sec high PE 8 90 sec high PE 8 90 sec high PE 8 90 sec high PE 8
Rest

Overall Duration: 10 minutes 10 minutes 10 minutes l0minutes l0minutes

At Home
WEEK 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Dodgeball
Shredders NlightyMinutes Mighty Minutes Mighty Minutes Mighty Minutes Mighty Minutes Jump rope
1 min low PE 6 1 min low PE 6 1 min low PE 6 1 min low PE 6 1 min low PE 6
Playingwir
lntensity: 1 min high pE 9 1 min high PE 9 1 min high PE 9 I min high PE 9 1 min high PE 9
Rowing mr
Overall Duration: 15 minutes 15 minutes 15 minutes 15 minutes 15 minutes
Stationaryl
T^g
WEEK 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Trampolint
Shredders ThrillingThirties ThrillingThirties ThrillingThirties ThrillingThirties Thrilling Thirties
Treadmill
30 sec low PE 6 30 sec low PE 6 30 sec low PE 6 J0 sec low PL 6 30 sec low PE 6
lntensity: 30sechighpEl0 30sechighPElo 30 sec hiqh PE 10 30 sec high PE 1 0 30 sec high PE 1 0

Overall Duration; 20 minutes 20 minutes 20 minutes 20 minutes 20 minutes

At the Gyn
Arm ergom
Each week thereafter, add an additional 5 minutes to your overall duration
to work up to about an hour of shredders each day.
Elliptical tr
Rowingma
Stair steppe:
VARIETY IS THE SPICE OF SHREDDING
Stationary c

Here's the best part of Shredding. There are so many cardio activities c,*. Tieadmill
there that you'll be able to find some you enjoy. Maybe you already har-e "
few favoritesr. Any activity that keeps you moving for a while can be a t:.:. Outdoors
burning winner. Each and every one can be done at high and low intt: Bicycling
sity. Pick from exercises you can do at home, at the gym, outdoors, as " Bleacherrur
sport, or in a group class, and Shred away! Boat rowing
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 Canoeing Grc
Cross-country skiing .;:
Hiking '.a

Ice skating _a
.:

Jogging/Running
Kayaking
Nordic walking
Paddle boarding
Power walking (brisk walking)
Rollerblading
Shoveling snow
Snowshoeing
Stair running
Swimming
Walking
Water jogging/running

Sports
Playing sports, it can be dfficult to change intensities the way the Shredl;-
protocol suggests, but fortunately changes in intensity are already built in. S:
play away, knowingthat you dre gettingthe most out af yourbody, and the.i':--
loss results you wdnt!

Basketball
Boxing
FIag football
Hockey
Kickbail
Kickboxing
Lacrosse
Martial arts
Racquetball
Soccer
Tennis

l5U ";''.' " r

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 In high school, Vanessa started having severe ' :'-----
panic attacks, and kept eating her way through _ :_'.._
her problems. Finally, miserable and trauma- . _- *:.,
tized, she dropped out of school. She didn't go t-
:- *a.,. .
to her prom or earn a cap and gown. Instead, she t.. - .-

got her GED and started coliege-even though . '*.-\:*

she couldn't fit into a desk! She felt trapped in -- --:- --3-
.--.-- i
her own body. - - -*_:a -

Then something happened. When Vanessa -- -.:---

-'-'-..--:,'
was twenty, she got a job at a tanning salon.
and within three months she became its num- i.:'.,. le t!.
ber one salesperson! The other employees : =:S ,l :-l :,::
were beautiful and fit, but the clients 1or-e ; i: - s:a::-
her. Vanessa began to respect herself and see _-*'.-1_
. lt --
' '':

her own charm. She began to believe wha: f e:i',:.

her mother told her about being beautifu- r
.-.-----^
-:- t!.-,r_

and for six more years she rocked the tanntn: . :: ai C,:

salon. ---..*^
_ ---r_ tl

But when she was twenty-six, her mother died unexpectedly. Devastate ; - ' : a-=

Vanessa lost her grip on her newfound seif,esteem. For the next few yea:: , -_ q1.-\ :

she struggled with her weight, her work, her love life-everything. She hr: .:-; rresi -
376 pounds. Yet she was determined to turn her life around. She earned ht: -: \-aness
nursing assistant degree and started working in an acute care hospital. : :l thi:
lr-\\-S

Some of her patients were morbidly obese, which shook Vanessa deepi.' -- taJ loci

She knew that if she didn't change, she'd end up just like them. A light flic.- -ind \-a:
ered to life in her mind. She'd been watchi ngExtreme Makeover: Weight Lc, - ..s. bur:,
ELition and decided to try out for a spot on the show. She wasn't seiecte : : *shes he:s
- -= T- tr,:
but Vanessa realized she had to do the hard work of putting her life ba:.. r. 111 tLr-l
_-.'rcr
together-no one else was going to do it for her. So she started the transi, .
r-.

mation of a lifetime! r: rooii \

Vanessa threw herself into my program of diet and exercise. Working c * ,.::ghr dou':
hurt at first, and it was tough to be the heaviest person at her gym. Eatr:,: --.:hing he:
right was a challenge, especially since meals had often been a social er-t:: , *,, Happie
for her. Dinner and drinks had to be a no-no for the first few months! Ne',:: , -- s looking
comfortable in the kitchen, Vanessa had to learnhow to put her mc- .':g lheY ser

184
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 ration, bu
Feeding Your Fire food catel
read chart
Heidi and I love the old phrase, "Give a man a fish, feed him for a day; lowasimp
teach a man to fish, feed him for a lifetime." That's just what we're going and includ
to do for you in this chapter. Super-easy and super-smart, our recipes are if you I
truly empowering,bothin your kitchen and in your entire life transforma- don't have
tion. Even better, after you read this chapter, you're not only going to buildingbl
have whole bunch of great new carb-cycling recipes, you're going to have
a breakfast b
highJevel food intelligence that will help you maintain and enhance your your ownta
transformation-for a lifetime ! ingredients
Cooking! Sound like more than you can handle? Nuh-uh. To be honest, mouth and
Heidi and I arent into cooking big, elaborate meals. Like most folks, we All of or
just dont have enough time. We're always on the go, whether it is run- youve got,
ning the kids to their daily activities or taking a crowd of people through dishes and
a workout in the middle of Times Square! But we know that to maintain you'll be ab
our healthy lifestyle we need to prepare and eat our own food' We spent ing sure yot
the last few years perfecting the fastest and easiest ways to prepare the tein for a rer
foods we need, and I'm going to share ourasecrets with you. meal, inven
We love convenience. When it comes to food preparation, we want it you knowit
fast, ed.sy, and fun! Our recipes are definitely not complicated, confusing, maximumf
or time-consuming. They use familiar ingredients that you can find in "Yikest" ,
your local supermarket, and we definitely dont expect you to know any that'llheip r
fancy culinary techniques or own any expensive kitchen equipment- If cling right j
you're not big on cooking, or you just dont have much time to spare, rest step. But eat
assured that our recipes will get you in and out of your kitchen in a flash. the basics, y
Whether you're a novice in the kitchen or a pro, you're about to learn
how to use food to take control of your body and your weight loss. We'lI
show you how to put together a dish or a meal using healthy ingredients, \
figure out your right portion sizes, and, just as important, add zest to your
food with delicious techniques. This simple info is all you're going to need - can hear ir
to whip up effective, enjoyable meals that help you achieve your goals! . ', el" YOU re;
We do recipes a little bit differently around here, so you wontjust get a .-e rhe fruir,
list of ingredients, a set of directions, and a'good luck." This chaptert
-eidi and I e
packed with tips and how-to's on food storage, portioning, advance prepa- .rd junk foo
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 food you'll be eating on your carb cycle. Not to mention the long-term are two b
impact on your health. Think of the doctor's bills you won't have to pay. their prod
So many healthy fbods have really reasonable prices, but you can s4vt second, r-c

by clipping coupons and keeping an eye out for sales at your su-
even more preloaded
permarket. Don't forget store brands, either. A lot of the food that's sold
under supermarket labels comes from the exact same producers as the
brand-name stuffdoes!
Sure, some healthy foods can be expensive, especially protein. Don't
panic if one of our recipes calls for a meat or fish that isn't in vour budget For weigh'

You can always use a less expensive, nutritionally comparable variety. Fo: :hat you e.

example, some cuts of steak can be pretty pricey, but you cafl sAve about ':. culating c.
q-atch'em
third 0ff, more or less, by choosing less swanky cuts (e.g., eye round, flat-
iron, or some types of sirloin). And it just so happens that some of the less Er-en a lirr.

expensive cuts are a lot tastier and a lot leaner! It's the same story wit:: linportant
fish: Pound for pound, large shrimp cost more than small shrimp, salm- There ar
on's cheaper than tuna, etc. Make budget-friendly protein choices; bur' . rithem ar.

little extra of whatever's on sale andfreeze it to use 1ater. :o rvork. Lt

There's been a greenmarket boom in the United States over the past te:- : calorie-cc

years or so, but maybe you've always figured shopping at one of the::-- :rent rl.aY
would be costly. Believe it or not, most veggies and fruits sold at farmer. , hat's righr

markets are less expensive than they are in the supermarket! And ifyou i. ,'.'herer-er r

into organic food, greenmarket prices are a lor lower. Plus, the food r-c -
get from the 1oca1 farms that sell this way is much fresher-therefor. r Prol;1,

richer in nutrients-than supermarket produce. There's bound to be , oF r-o -r

weekly farmers' market near you. r Crlt'I.-i:

Some herbs and spices are very expensive, mostly because of packa. r \-eggrr.

ing. You can save significantly at Mexican, Asian, and other internatlor-: bur r-o
grocery stores, or in the ethnic section at your supermarket, where her:, r Fcr-i; 1'

and spices often come in piain cellophane bags. Many large supermark.: r S41rci-i.

chains now sel1 herbs and spices under the supermarket's own label, $-r::- no lars
out the brand-name extras (which you don't need). Another great soui.: base ui

for these flavorings can be yor.r local health food store, which might ca:-
herbs and spices in bulk, with no packaging at ali. \lanr- dre

These stores also se1l healthy grains, like brown rice and rolled oa:, : :air of r-o
plus many varieties of granola, in bulk. Whether for grains or spices, th- : -1rl'S got lit

188 in*ii.':,il i:iif i:ii

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 portioning makes weight loss and maintenance way easier today and for !o sp
the rest of your life. This explains why most of our recipes don't measure votl l

quantities in terms of ounces or pounds. fuel r

But FYI, here's how hand portioning equates to cooking measurements: sion
gety,
Bo
Veggies Fats trc,/nh
n to ge
Hand portion t,Pe!p, ,iffit
tieffii,
\y
1 Fist
w 2Fists@@ 1 Thumb \9t
consl
Men's Portion 1,5 Cups 3.Cups 2 Tbsp
,5,0! ,r: rrrnd
Women's Portion 3..02,,r,,r,:,, 1 Cup 2 Cups 1 Tbsp portic
gives
Art
Take Your Calories in Hand y<rur I
Li.do
Although hand portioning is fast and easy, it's not absolutely precise. Eac:, ofaca
time you measure a thumb-size portion of peanut butter, it's going to b;
slightly different from the portion you measured last time. Plus, the pc:-
tion conversion chart above is based qn the average hand sizes of men an-
women, which are probably different from the size of your hands. Son:.
women have bigger hands than others, and the same goes for men! So vc -
might need to adjust your hand portions. f '':
But even if your hand size yielded the exact portions shown in ri. l.-,
a:::
conversion chart above, portions of various foods have dffirent calc' .,
counts. That is, different ingredients within the same food category (p: -
teins, carbs, veggies, or fats) are more or less calorie-dense than othe:i ; .--

For instance, a palm-size, five-ounce portion of ground beef has mc -.

calories than the same amount of chicken breast. So you need a wa\' : ==-.a
a:::
translate your paws into calories.
:_
Using your hands to measure your portions puts you in the ballpa:.-
,., .:.
because people who have bigger hands--in general, that's men-end -:
:-
with bigger portions. Perfect! Men need to eat more calories than wom-
How much more? Well, women should cycle between 1,200 and 1.-' ..1
calories daily, while men should cycle between 1,500 and 2,000 calories .":_, :
Bewarel Somewhere along your weight-loss journey, you'11 be temp:::

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those portions into measuring cups or spoons, and see how much of each Protein
food you end up with. Then do it backward: Measure out the recom- Dairy
mended portion of each food and see how it compares to your hand size Cottage (

Cool, huh? This will help you portion more accurately with your hands Egg Subs
Remember, once you've got your hand measurements dialed in, you'1- EggWhir
have them for life! Creek \br
Another way to get a grip on portioning is, for a week or so at the begin-
ning of your carb-cycling program, to use measuring spoons and cups tc Lean Grou
dish out your ingredients. It might be a pain, but it only takes a few extr- Ground B
seconds, and soon you'11 get the hang of portioning with your hands instea; Ground C
of utensiis. From then on you'11 have a portable tool for measuring out th. Ground T
right number of caiories each day, and you'llbe on your way to your weight'
loss goal!
Poultry
Chicken c
warninl
What Can I Eat? Duck Brea
Foster Farr
Ah, fina1ly, the nitty-gritty info you've been waiting for: The List' Here , Foster Farr
where you find out u.hat you're going to beable to eat on the carb-cyclin- Turkey Bre
plan. We call them smart foods-smart proteins, smart carbs, smart veg- Turkey Bre
gies, and smart fats. We even list smart condiments and smart beverage.
And we show you how much of each item is in a l0O-calorie portion. StLl.
Powdered
rn ith smart foods and portions, and you're good to go!
Whey, Egg

Recommended Carb-Cycting Smart Foods and

100-Calorie Portions Fish
Salmon (car
Protein Approximatety 1 00 Calories Salmon (fi11

Beef Sardines

Cube Steak 2.5 oz Tirna (cannr

Flank Steak (lean) 2oz Tuna (fi1ler
Roast Beef (low-sodium) 3oz Whire Fish
Round Steak 2.5 oz flounder.
Sirloin Steak (extra lean) 2oz pollock. s
Venison/Elk 2oz swordfish
 (qsgalu'erdeln'.tnort'.r{sgpro^es
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'lnqrleq'>lloppeq'radnorS,rapunou
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zot (ragg) eunl
zo t. (pauuec) eunl
(37E) saurpres y saurprES
zoz (la11g) uouleg :3.,r0,|e3 0
zo s't (pauue:) uoruiEs
qs!l
doors 1 durag'arrg tog'33g taq6
petepM0d
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zot (riap urnrpos-,r,r.o1) rse erg f, e1.in1
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zo s't (ssa1ur1s) tsEarg uollrq3 srureC JalsoJ
zoz lsearg >llnc
(l3urure,u
zoy runrpos q8rq-pauuer) uaprq3
[41n04
- -'-:: . l,',l. ::.
zot (,la.e,r 'aa;g-reg 7066) da1:na punorD _ - --- a__-
,- - i,.),---.
zov (,lo.er) rsea"rg ue>ilrr{J punor3 -:_i-r- i_
zoz ( ueal e.rrxa)Jaeg punor3
spew punol) uoe.l .uL I :
-l'.- ' .^.
-.i- trc :ul
dnt u7, (ure1d'teguou) r"rn8o1 1aa"r3
sallq^\ 7 serrql6 33g ' :.r-i ur
dnr 1 sarnrrrsqns 338 ::UPU lf.1
dnt 27, esaar{J a8erro3 : ] .i DUPU
K4uq ;olal 3u_
sauoleJ gg 1 r(1e1eu;xo.rddy u!alotd _--Pa ro ut
 Protein Approximately 100 Calories Carb

Shellfish
Clams (raw) 5oz --::-. :.

4oz l.-
Lobster/Shrimp =

Vegetable Protein : -- :.-

Tempeh 2oz : - --
Texturized Vegetable Protein 2oz
Tofu 4oz
:,1-
WhiteMeat
PorkTenderloin 2.5

Carbs Approximately 100 Catories _ _:'-

Breads -..-
Brown Rice tortillas 1 tortilla -::-,:-,
Corn Tortillas 172 tortillas ...
Ezekiel4.g Breads 1 slice
Ezekiel 4. 9 English Muffi n
1,/zrrruffin

Ezekiel4.9 Tortillas 3/q tofiilla

a-
Whole-Grain Bread 1 slice

- -t,

Cereal
r/z cap
All-Bran
Fiber One 3,/+ cup
Kashi Go Lean Vz cup
r/z cup
Kashi Good Friends Cereal
Kashi Heart to Heart 3,/t clup -. ..:
1/z cttp
Low-Fat Granola
Old-Fashioned Oatmeal 3/+ cap -..-.
(cooked) _ a:, _-

Steel-Cut Oatmeal
(cooked) 3/t cup

- -:1 -:
: -: i --,_

194 ilil**sil Lt*til, i.Ltri: l"l*itt r*il i.*,i r-

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dnt y, (qsar;) u:o3
sa83a,1fipnng
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sdnr 7 seBeqerng
dnt u7, (p1o37 pa.rTlassn.r) seotelo6
dnr 1 sdrus.re6
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vlsod
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dnt 17, (aueruepa) sueaqdog
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sarun8al sarrole3 00[ Il
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sdnr g (ro ou'paddod-rre) u.rordo6
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drrt e7, (paloorun) laruI
dnt 27, (peloor) af,rg u,/y\org
drtt 27,
leorld\>If,ng
dnt 27, UBJB
dnt 7, dalreg
drrt 27, qluBJeruv
suxotD
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 Fruit Approximately 100 Calories Yeggies
Fresh Eggplant
Apples l\/zapples Fennel
Apricots 6 apricots Garlic
Banana 1 Green Be
Berries (e.g., blackberries, blueberries, 1r/z cups Kale
cherries, raspberries, strawberries) Leeks
Grapes lt/z cups Mushroor
Grapefruit 1 grapefruit Mustard (
Kiwifruit 4 kiwifruits Okra
Lemons 5lemons Onions
Limes 5limes Peppers
Oranges/Tangerines 1 orange/tangerine Parsley
Mangoes 1 cup Radicchio
Meions 11,/z cups Radishes
Papayas 2 cups Rhubarb
Peaches/Nectarines 2large peaches Salad Gree
Pears 1 pear other let
Pineapple ,lr,/z cup Scallions/C
Plums 31/zplums Shallots
Snow Peas
Veggies Approximatety 100 Calories Spinach
Artichokes 2 medium Sprouts
Asparagus 3Vz crtps Squash
Bok Choy t head Tomatoes (l
Broccoli 4 cups Tirrnips
Broccoli Rabe 4 cups Zlcchini
Brusseis Sprouts 2t/z caps
Cabbage 4 cups Fats
Cauliflower 4 cups Dairy
Celery 5 cups Blue Cheese
Chard 10 leaves Brie
Collard Greens 10 cups Cream Chee
Cucumber 4 medium EggYolk
Endive t head Feta Cheese

196 ilrii:1,*sI l'i*,tn" Li;$il !i::tr il]t*i i.",, ".

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"
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sdnr 71 'aureruor 'e1n8n.re ,.3.a) suaa"r3 peleg
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sdnr 61 orqllrpEu
sdnr 7 dalsre6
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 Fats 70-100 Calories Flavoring
Goat Cheese Loz Butter Spr
Heavy Whipping Cream 2 Tbsp Balsamic I
Mozzarella Loz Chili pasit
Parmesan loz Chili Sauc,
Romano loz Extracts e
Sliced Cheeses (e.g., Cheddar, Colby, I oz (l oz = 1 slice) vanilla
Gouda, Havarti, Monterey Jack, Fat-Free Ba
Muenster, Swiss) Fat-Free Fr
Sliced Cheeses (low-fat) 2 oz (l oz = 1 slice) Fat-Free \I,
Hummus
Dressings
Hot Sauce
Creamy Dressing (low-fat) 2 Tbsp Ketchup ilo
Creamy Dressing (regular) l Tbsp LemonJuic,
Mayonnaise (regular) 2 Tbsp LimeJuice
Low-Fat ital
Fruit (Newmar
Avocado r,/z cup Low-Sodiun
Olives (large, brine-cured) t3 Low-Sodiun
Marinara Sar
Nuts and Seeds Mustard
Almond Butter (with salt) l Tbsp Salsa (Neu-rr
Almonds (raw, chopped) lt/zTbsp Stevia, Xyliro
Peanut Butter (with salt) l Tbsp Tomato pasrt
Pecans (raw, chopped) l1/zTbsp Tomato Sauc
Sesame Bufter (tahini) lt/+Tbsp Vinegar (e.g.
Sesame Seeds 2 Tbsp Worcestershl
Sunflower Seeds Ll/zTbsp warningl
Walnuts (raw, chopped) l1/zTbsp
Beverages
Oils
Almond miik
Flaxseed Oil l Tbsp Coconut W,ate
Olive Oil l Tbsp Coffee (black
Soy milk (unsi
Tea (black)

1?B irri**ril i'r*ftk

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 Beverages 100 Calories
Tea (green)
--- meals.
unlimited
pre_m;
Tea (herbal) unlimited
Tomato juice
your ii
2V cups
momer
Water (flat or sparkling) unlimited
meal pr
prograi

Butk-Prep your Food a

Each
lCrenf n
recipe re
Let's be honest: unless you love to cook, you've got a slew of betrer
ways
ries lisre
to spend your time than sweating in the kitchen before each meal. A ter-
u.hat r-oi
rific way to make carb cycling easier is to shop for and prepare and cook
shopping
large quantities of ingredients before you'll need them to assemble your
session_
time Tater
recipes tc
a porluck
Steer Ctear of Sodium! made in h
know the.
sst,:processed ,,food csntains incr"Edibty,huge quantities of so_
ldi'um. The evit'eats come Nor^,-. r-
in all forrns-comrner:ciatty ,packaged
1bu can u:
strrff,,mi$hl be froeen, rrefrigerated; bottted, canned, bagged, or" hoxed;
rl- l
deti meats :and.l'frcahlli ,prepared foods ard big: offenders,,whi{" ro-
111rU 1n olh

dium itsetf is'a neces sary,e{ec trotyte and,a nl,absotute :requ rem ent f o r .roods, in tk
i

,|oul.health, you]ve:go!.to con$ume it in moder:ation. sodium enhances rly have ro

,fta.vor,'and preserves,food; but manufactur.ers add ,such massive nultiplv rh
qqantilies !o most,processed foods that y.our heai(h takes a.b€ati:Rg andr,/: cup-s
if
you eat them; ln th,e tong te1m, frequent intake {ir-es you
ofihigh,-sodium food a
can.{ead torh,ypertension. damaging your arteries. ln the shor.t ierm, rppendix f
tqo-much sodiurn,.in yout-,system can cause substantia.l water retention
-.ook.
,an!,fioailng.These short{erm effects mess with,your
weekly weigh_ We like r,
-ifisi,when youl!{ 5ss lrlse weight gains on,i yrour scaleJ,What.todo?
:coking ma
lyflBn.yoq ghep, stiak.with,genui;1ety ctean and f,resh fosds;.and when
.rd Wednes
ytu Jinve to,buy,processed, st uff , try to f i nd :low.sodiu
m:' options. r(eep *ies. So here
away-,f'fompr,oeessqd:foodwheneverpossibtel,, . :r, .

:rd rhen finc

:rrcken brea:

200 ili-i*ii::[ {i{*iiil. i. iirr i,.i

LA(, 'i;i*jt.jllj *il"}" :*#l:j ;ijil#;! i,iLiIJ
sannuenb eqt te lool E a1el 'stuarpe.r8ur peJeqs asor{l roC .tsearq ue>irrr---
roJ IIer qroq (aqrgr 'f,ps-yslutus) ut e^t)11 r{aql sruatpat&ur aqt pug ueqt pu:
sadnar Jelrturs aarr{t Jo oant Sursootlt dq rrerg :op nod teq&\ s.eJar{ oS .sJt
- :sAy',SUOrlC
-paqls >lJo1y\
rno uo Sulpuadap saSueqr lEr{l saurtauos lsdepsaupaa pu: ,3q/i\ pUe'S
sdepung uo pooJ;no da.rd-1pq dllensn I pue rpraH .uoqlpreur Burloc: :3p 0l leq,4
e Sur,teq dq aurrr e tE sleeurJo sdep ;nog tnoqe roJ dpea: ta8 ot elrl aA\ -.i6tam A11ai
'roa- -OtJUOIO) )O)
. r5t
*Jv+ t r^tla
arllJo >lleg aql ui ..lJeY) luetuaJnseal4l fiur,t:ag-aldqln4,, :g xlpuadC- +JvYJ
3OoJ unrpo
ot uJnI 'peau ot dlaTi ar.nod sluetuarnsEaru parldrrlmu aql IIe nod sa.r-:
-r Surleaq e
teqt tJEr{l dpueq e patearl e,\.a^\ oS iqleIII eql op or ured e s.tr ,sdnr ,//tpu.
aArsseLU ql
suoodseat rZ asoqtJo IIe qtl4yaldoad aroru alras ot sedrfar aqr didrrlnii:
s3fuequs u.l
nodgr asn ot peau nod luarpa,r8ur r{trEaJo r{rnur ,^dorl 1no arn8g ot arreq -i--
.roj luauJa-rlr
-eqord 11.nod '4nq ur asoqt
a.reda;d ot tue,^ . no[.11 .suorltod pplt etll ut ,spcl;_-
-0s alrL{M
uaus {1uo asn f,er1t se 3uo1 se-31as"rnod dn aleu ro salrnos reqto ur pu: :paxoq Jo'p.
nor( reqt esor{t Jo '.asl7 01 esool.lC'>looq lsJU du ur sadiler aqt asn uef no,r, pa6e1:ed.{1
'a;aq nod a,rr8 a,ra. saqsrp eql dluo 8urlea ot pallrrtseJ t.uare no"( ,,ra.o111 -0s Jo sarlri
;dqlleaq Sunee er.daqt ,ra.ou:'
uale tou iq8rur dllureg rnod'ruaqt IIat t.uop nodgl .sde,u dqlleaq ur apEu
poog depd.rala s.]l :pooJ terp t.usr pooJ Surpdr-q;e: ,lle reuv ipnlrod .
01 qslp aql a>l€l ol ro '1eaur dnorS.ro ,{Irueg e te auodra,Le alJes ot sadrla:
aqr tdepe ol no,( ,la.olle osle sluauraJnseeur parldrrlmu aql 'uo ratel eu,.:
lo uol p no(, a,ws 1l,ra.-deme tq8rr Sursn aq 11.nod ueqt pooJ eroru-uorssas rnod elqruasse
a18uis e ur stuarpar8ur Jo seniluenb ra8rey asaqr Surdda.rd puy .Burddoqs
qoor pue a.red
olur sao8 leqt eurrt pue ssarls aqt saf,npar sleatu Iere^as roJ paeu nod leri_r,. -re1 v 'IEatu q
dnq or aruo lsnf 1aryeru;adns aqt Surtrsrn .reqrunu qtrea ,r oleg patsll sai: sderu. rauaqgo
-rluenb tuerpa;8ur agt Sursn ra8 1i.nod suon.rod dueru moq no.{
11ar adrra:
r{reaJo dor aqt te g ro '9'v'Z 'I
sJagurnu aqa .s8ur,r"rasJo sJagurnu tuar3:
yp 8ur1eu JoJ stuaruarnseelu tuarpa;8ul sapnllur sadna.r rno
Jo r{lEE
la.re nod uaq,tr dpea"r s.pooJ.rnod os peaqe ue14
.ue.r8ori
Surpdr-q;et ;nod qrr,nr. Il€rt uo ders pue tr{8rr lea nod dlaq 11rzn da.rd leau-
:aprnb 'ralduris pu€ ta>i;euuedns eqt ol sdr.rl Ja.laaC 'afrlou s.luor.uoLu
e le adrra.r due .rog sluarpa;8ur arlt .raqre8 nod slal JezaarJ pue a8pr.r; rno-i
ui salnEs pue sSurssa"rp paxrru-a.rd pue 'sar88a,r. pue slealu paleurJeur-ari
'peuort.rod-ard 'paloor Surdaay :arurt rnod dn aa.rg tsnf t.uo,ra. 1l .sleaLu
 you need to make the number of servings you
want. Add up the numbers, times. C
make a shopping list that includes rhe amounr you
need for each ingred.ient, able. But
and head out to the store. Back at home, ray
the ingredients out on the be there
counter, then slice and peer and chop for alr the
recipes at the same time. prep usu
Once youve prepped all the ingredients for one
of your recipes, get it hours oye
started on the stove or in the oven. While thatt
cooking, finishprepping ensure nL
the ingredients for your second recipe. If you can
handle cooking two
dishes at once, get recipe number two started,
then go through the same
routine for recipe number three-or srow it down
and wait awhile. Keep
an eye on everything at once! you don't want
to end up with burned food-
when you're done cookin g, a,ow your
food. to coor unress you'll be eat- All of mr.
ing it right away. Porrion it our and put it into plastic
Baggies or srorage carb-dal- r
containers. Label your containers using tape or a
permanent marker so r.our mealr
you can quickly pick out what you want when you're
ready to eat it. De- rhan one t
pending on when you plan to eat your pre-prepped
food, store it in the YOU can m
fridge or freezer. I usuaily use some of my portions
for that day,s mears instead ofu
and store the rest in the fridge or freezer.
s'ou don,t er
You may never have heard about bulk-prepping
before, but fitness pro- ientils com
fessionals and athletes have been doing it tor
decades. If you want to eat experiment
every three'hours, you have to have the right foods
avairable at the righr never get bc
Another i
creative u.hr
vegetable sid
It's At[ Coot!
serue a dffire
be afraid to buy frozen meat, pouttry, or fisht tt,s perfecily exceed your i
l]
lJ "r'1
d sy t o h a n dl€ran d .co mes.
tasty
And you
,
an ea
ilg r.y.6s lrdy,r6 h oll. yonf iegiakin g
y,our'r'rn s,r1'.f4any.ir:qzen,,.me,als a,ie aireidy por.tionio,l,,ustrr..iighr,,'rut sauces, and
c

c,
:,be 'reyoulgei;,io,o'king1afiryq1r-s,cneiki;tnit:tne'.p9$on the flavoring,
rc,f hg,,size.,af,yaur
'.,,p€ln?r..lf.iti.s: tO,ni6 gut*,;i*4.r,:'r:,:,-:,',,,,,',' r, spices, and otl
'rrr4s6;,vof d6nrtrh;t. *aiiost i+*oiu.wantlto.merjnit*,put;, pbirio n giye almost at1\
',.i r',taC$itgidr:iu@in.ru,s,ari in ienrs,:sea{j1;p6,!su" ;1 The options a
.i0lsgueeze,aut:qS condiments, bi
.a.14$,t!e*igo'.Bel:r!hre ,rnueh:;,6i11 a!.,you.::can
b.efofelese atini&n d.poppfigit, baclk:ffi
Or: 1ao-u.taa, put u-ell as oils and
the bag in the fridge to defrost and marinate "Jr"eei*,
the meat overnight. :hough. Even a

As you expe

lUl l"-:r l;...r '..,.. ,: "-

rr*iq Ltilil
e0z'sidil];,ti :rt-i..j,
epIS qllEur-pue-xrur 'suorleulquro: lualpar8ul qlllr\ luaurr:adxa nod sy
'1q 6rur a
iJo eprl E ua^g 'qSnogr
EUJo 101 slor#(I B re rlap uer SuruoseesJo lrg
'Eurzlnoqe sarJJo-at oN 'sarJqef, aaeq op daqr esneJeg,selnes pue spo sE IIaa. 1nd uer nod
uec noi se Lt
se 'sluaurrpuol Jer{lo Jo suorl;od rnod 'sluaurrpuotr
qrlen ot to8 arrpod lnq
1r anr6 pue 'y
ea{-erJolef, pue 'sarrds 'sgJeq ot saurof, lr uaq.4. palru{un are suor}do aqa
's8ur;or'eg rnod dn Surqrruu.s dq uorl:od e 1n6
{durs utds luatafip o tqsly rtuo 6our1o adtf
uEf, no^ :stesse SuHoo: Nalea.r8 rnod are SuuoaEUJo spuD{ Jatlto pue .sarrds
Lnol p azts a
'sqraq 'loeg uI 'JoAEU Jeqloue esn sdezvrle uer nod 1nq ,fuo8a1et Sur.ro,reg aql
1nq '1q6r.t lsn
ur sluarparBur aJour Jo auo sapnlf,ur adr:ar r{f,efl 'sluaurpuof, pue ,saf,nes
6ur>1eu a:,no
'spo 'sarrds 'sqraq tueJeglp Sursn dq dn 1r Surxlu daal uer nor( puy X1se1 ,{11ra1:a
'azrs $g.rnod peaf,xa
1 uop suorlJod qrec rnor( arns a>1eru rsnf iarurl dra,ra qsw apxs
luetafip o auas
01 0c 'sedlf,ar egJlua fsour ur pug
l.nod leqr ..qsrp aprs algeta8aa
-u.1yrol
/q.Jef, aIJoaEJ rnor( qlrzvr eaJes,, suoBf,nJlsur aqr 3urrvro11o3 ueq,/I\ a^rlBaJf,
aq or $ selsel IeuosJad rnod rns 01 qearu rnod;aaur8ua ol dert Jar{rouv
'peJoq ta8 Jaaau -:,i8r.r aqt tE alqE
11.nor( os 's.rorreg adnar raeu ueaur sogruof, rgarpar8ur ,t.e51 'tuarurradxa -:J Ol 1UE,4A no-
pue peer{e og 'uonrod gref, ezrs-1sg rnod o1 dn sppe ler{t oquotr -,rld ssaulg tnq
Erluel
-ef,IJ plrl( B esn 'af,uelsur JoJ 'plnof, no; 'sezls uoutod tnorC yeeixe quop
nof,
tegt $ da1 aqa 'stEJ pue sqref, roJ sao3 aures aqI 'euo tsnf8ursn;o pBetsul .-earu s.dep trq
pue -f,a1.rnt 'des-adnar e ur raq1a3o1 sulatord o,lu xrur uer nod lrlt uI 1I eJots
-nJol -rC 'tl rea or -i
'ot luem nor(g lparu a18urs e olur leJ Jo 'qJef, 'uralo;dgo addt auo uerp
a.roru ate.rodJof,ur 01 delo s.r1 :>lleq plor{ ot uoseal ou s.eJer{J 'spau;nod rs Ja>lJeur luau
ot dlar.re,rr. ppt ol sdem raqlo Jo speol aJ€ eJarlt tng 'suorsJerr dep-qre: r3e:ols ro sarFi
-1\\ol pue -q8rq.rago 'uratordgo uonepunoJ p uo paseq'sadna; dugo 'lEa aq 11.no,r ss
1ry
)ooJ paurnq ql
sselpuS arv seltlllqlssod daa;1 'a1rrl,tre:r
aql
rures er{l q8no:
,l-\\t SurIool JI
'aurq draaa 'ulr$. e sr r1 'sdep JnoJ lxeu ogl JaAo ssatrtrns uorlrJlnu aJnsue 3urdda.rd qsrug
uEf, tuo'rJ dn lueurlsarrur eruE llerus B r.{f,ns 'sdep prarras txeu ar{l JaLo stnoTl rr ta8 'sadrrar :
sales 11 1nq'uorssas rad setnunu aa.g-dluarras 01 dlJlr{t saler dlpnsn de;d 'aurrl eruEs arll
pooJ >llnq 'aru pue rpraH rod itl paeu nod uaqa,r. dlrexa nod ;o3 eJar{l aq lqt uo lno stuJ
.aIqE 'tuarpa:8ur qrea
IIua. paau nod poog aql lpq ur 'af,uelpe ur poog.rnod a>1eur nodgr tng
-uosearun r(ldrurs sr sJnor{ aaJr{l d.rarra
qrleDs luoJJ Feru E 8uqoo3 .saup 'sraqurnu aqr d
 dishes and all the exciting flavorings out there, you'll quickly discore.
your tastes. Once you know which way your taste buds swing, feel free tc
substitute ingredients to your heart's content and whip up side dishes
that suit your food moods. Increase your flavorings if you prefer mor.
robust food, or decrease them if you like things milder. A little more or less
of any single ingredient won't ruin most of the recipes, so go with experr-
mentation and creativity and keep things exciting!
PRO']

Protein*

, No Meat? Nlo, Problem!' Flavorin

t-'l on't worry if you're a vegan or vegetarian! The beauty of the Choose
U Mor", Lose More recipes is that tofu can be substituted into any
f!avo1!ess, so
..i,l:lrerall,Pi;,!n'i:to.t.e:iirielatyv9!v l!,ian,,be,ieatonreu.,;,1y,,way
you want to add a whole new kick to your meals.
Tofu is basicatty coagulated and pressed soy mitk, and it packs a
heck oi a protein punch. lt comes in two main forms: Firm and silken.
Firm tofu is great.for a stir fry and mix'ing into meals, and sitken tofu
is fantastic for tofu steaks.
--: -- i-
lf you are new to preparing tofu, here's a quick and easy guide:
:

1. Most tofu is packed in water, so your first step is to get the water
out. Cut the tofu into portion-sized btocks or strips and ptace it be-
''ir::iri ir'rr
r :1::1
,1t:,,tWee,'n:.l ,pape!i',ioloel5;"r"ir:'1r'rr':'1'r'r
,'
:

2. Set the tofu on a ptate and put another ptate on top of it. Use a soup
can or some other weight on top of the ptate to add pressure to the
.,.,i',,,,,,'i;fr;:Lei:;t,iUii,,th'gre,for 15--3-0 minutes, 6r:,sinrptt,,rd.di;;rnit,p,:er-

,..',,..'.'..,iUie,.V'OqseU,.f .oi,.a':,rn:ifl{IiE:or':'iwo;'Thi'it;queezas.1he,.wite1'riUt:.',
3. Cook it up! Tofu is extremety versatile. lt witt soak up any f[avor you
marinate or season it with. You can gritt it, tightty saut6 it, bake it, or
even toast it if you tike. Get creative and enjoy your tofu!

2Ae ili!i]*$i:: l*{:fti:. t"**il

a0r
rallnq lnueod Jo uotuod e ut puelq uo
'leauleo Jo ']seol ureJ6 oloqA ,ltnJJ 'slnule^ Jo'spuoule'suB3ed se
alrJo^eJ rno^ lo uotuod e qlt^ qf,ns 'slnu Jo uotuod e qlt^^ Iotuf
^otu]
S]I,,]A + SSUVf CCV uoAV'E + NE1OUd SVH + S]I9']A
-LVI CCV UOAV'IJ + NI]1OHd SVH
-l I 3lr?
+ -^: ^|2
a e-
tvlt{ Suvf H9tH v stHt_lxvw IV]W SUV] /1AOI V SIHI. ilVW
: ' ^1 a
idolug 'paJrsapJi sdo.rp er,r.ats qlr^\ Jo^E' j :^3S 3
=
'qtoours 1 q1ra6
Inun repuelq ur afr dnr xrur Jo altloq JaIEqs ur lia,la. aleu{
-:^ 1 a-a
'Jale,la. plol Jo IInu puorulE paualee,^6.sun qli.la rap,la.od uratoJd aurquo-
-3:?,t"r ?.;
.uaLuo,\\
--
:ap.
uort.rod ai{t seurn s'I punore t€e pinoqs uer\ :qrunr{tJo alnr poo8 y .s:;-
-deqr .rar1;ea ur tno prel arE teqt spaeu f,rrolel dpep .uaqr uo peseq dltq8r .
aseaJlur ilr,A . uar{ 'urato;d;o uoq.rod.rad sa4;o1et 691 (dlrtexa tou) Jeau a::
Jalris p
daql 'uaruo,n.rog atei;dordde si sedrfer aseqt ur uralo;dgo uorl.rod d;a,r1-
= cvrpd
rale/v\ plol u0 IIILU '',era,{ue
sdnc 7 dnr 1 puoulle elltueA paualoa^ sun
,!tr u+!
( rla uoLueuuD 'eueueq 'elltueA 3s00q3 e
'oOuelo 'ade.r0 '[-r-req) sdo]p
sdo.rp g-1 sdorp g-[ erAalspaJo^elJJeolleo^^s 0uuoael3
166a to '{os 'a:r.t
sdoors Z doo:s 1 'eed 'Iaqm; .raprrnod uralo.rd +utaloJC
suoluod z uoruod 1 slua;pel6u1
SYVHS NI]IOUd
-uadxe glr,
ssel Jo aJoru
aroru ;a;a;
saI{sIP ePIs
ot aarg 1aa3'l
u*ocstp f,y4
 Veggies ln vanitta shakes, btend in 3 cups of Veggies ln vanilla shakes, btend in 3 cups
spinach and kale combined and of spinach and kale combined and
1 carrot. 1 carrot.

THE BASIC OMELET

lngredients t Portion 2 Portions

Protein Egg whites 4 whltes 8 whites
Veggie Chopped bett peppers, lcup., . 2 cups
onions, tomato, spinach,
mushrooms-whatever
you tikel
Prep Otive oit in spritzer bottle* 1 spritz 2 spritzes

*While I have found that a spritzer bottie is a convenient way to add oils ti
meals, it's not necessary for these recipes. If you don't have one, don:
worryl Just add a few drops everywhere I say "spritz an olive cr
cooking spray.

A great way to start your day off is with an egg-white omelet. Eggs are
one of the least expensive sources of protein. They make for a great high-
carb breakfast when combined with fruit, oatmeal, whole grain toast, or
tortillas. Plus, omelets are also great for dinner! Once or twice a weeli
bring some variety to your meals with an omelet.Just make sure to watch
your ingredients to ensure a proper ratio of proteins/carbs/veggies or
proteins/fats/veggies, depending on whether it's a high-carb day or a lorr- CLAS
carb day.

kdein
igg,whites in
',:,,,Oo.-$.'!!iA,tip:,,Put,thi
a sandwic*r:size,2rp top Lig and
l
add your favorite omelet ingredients. Seal the bag and gently massage ftggie
it to mix ingredients together. Use within twenty-four hours; simply
pour the mixture into a heated pan with a spritz of the olive oil.

ZAb {*t{}t}}il il*th" L**L r:q-:H* rrik rri:i:::

f
 'a^oqe lalal-llo lrseg aqJ roJ suorllaJrp -^d.olI(. --
'1Io a-r:
dsqt y , dsq1lZ paddoq:'oleulol -ildrurs :srnor
dnc . ' :. ,: :dn3'.*/t palrls 'stuooJr.,|sny{ ar66a1 a8esseru -i1:u
1
dsqI, :.,.''ii'"diQt'a paddoqr'uinrpos-/nol'ureH :ue 8eq do:-i
,,
solrr]M 9 ,r,'r, sallQn:8, salrqan 663 uralord
suoluod z uo!]Jod I slua;par6u;
-,l.ol e .ro dep q
IlllhlO ],{VH 3ISSV13 ro sarSSaaTsqrr
rPlEn . 01 eJnS
:ean6. e afrrr,l
'pua1q 6uruosBas [!nrpos-/v\ol Jo 'pue1q 6uruoseas urnrpos-Mol Jo
Jo'lseo1 urer8
reddad pue lles eas ppv 6uuone11 -q8rq tear8 e r
Jo Llsep e raddad pue llps eas lo Llsep e ppv 6uuo,re1=
'delrvr lelatuo are s33g 'ra1au
ue aXeuJ ol BllrUol uror ro urerE
aloq/v\ alrJo^el rnol 1o uorlrod e ppy qJeJ 'asoaqr Jeppaqr 1o uorlrod e ppy le:
IO s^rlo ue asn
UOAtr]J + SSUVf CCV slr99lA + NBlosd svH uo vtl+lvJ Cov sltr9l^+NElOudSvH luop 'euo eaEr
..;...3..
;i$ffikjffi,,t$$ii:;jlf:,4r:rr:rr,rt.. .,;i,i.::\ d,,i.,,i.']i\
01 slro ppe orlft
..,ili,!tll:l!rllll!l!tl!w- r,ii::11';:
l,f,ilii, r&1! I
\/v
.IV]W
BUVf H9IH V SIHlilVW IV]W 8UV) MOI V SIHI-ilVW sazlr.rds 7
idofuS 'stuarpar8ur pappe ar{r
esollue ot JIEq ur teleluo eqt ploC '8ur1oor enunuof, pue talauro
sdnc 7
eqt Jo Jalual aqt otuo tuaql allurrds 'sruarper8ur Surppe are nod 3i _;
solrLlM 8
'eprs reqto uo Surloor enunuor ot ralo rr drg dllnga.rer elnleds e Suisn
suoruod z
uaqt 'aprs auo uo (tas a,Leq sarrq.ll 33a uarl.rrr) Surloot r{srug telatuo eqt tel i
'>lool ot ur8aq pue 33a aqr qteauaq oB uer plnbll Sururerua; agr os ued
aqt 3urr11t 'lalauro aqi3o sa8pa aqt rJll dlrua8 'Elnteds reqqnr e 3urs11 9
'ruolloq aJrlua aql sJa,\ol aJnlx[u
33e aqr aJnsua ol ued aqt urnt ,{1.l,roig 'ued aqt ot arntxrlu arrq.lo.-88a
aqr ppv 'reaq q8rq-unrperu ;a,to ued {lusuou runrpaur E ur Iro lea11 ;
'spuof,es 5, lnoqE pue paurq
sdnr g ur
roJ setrq,^a 33a lsrq-aa. '1,^aoq IIErus e u1 's11od are.redag ruo{ salrq.^& 33a .
 MAKE THIS A HIGH CARB MEAL

*ffi #% .@ffi DENVE

MAKETHIS A LOW CARB MTA L

@,, itl:.r.::Jk i{"!.4.:r -i::1!. j'\

I ';"r- ::.::,-
$'@ ffH;{Sri!* f, }:r..;}!. S:;.r+n 1
T .':1":;:';' t "trj:-{r:".t}
8".e.3...,:,:"d
t ial,j,:.:* :;r-r#:.i{
\
-q*Jips
l61f'qg;: '64{.q.qd /
.g
,!uiii'liiil" ,:i
l.:;:i.:rr wly
HAS PROTEIN +VEGGIES ADD FAT+.FLAVOR HAS PROTEIN +VEGGIES ADD CARBS + FLAVOR Protein
{OPIIONAL]

Veggie
Fat Add a portion of cheddar cheese. Carb Add a portion of your favorite fruit.
Flavoring Add a dash of sea salt and pepper Flavoring Add a dash of sea salt and pepper
or low-sodium seasoning blend. or low-sodium seasoning btend.
Follow dire

SPANISH OMELET

lngredients 1 Portion 2 Portions

Protein Egg whites { yirli:ilg5,:.1r, 8 whites

i2r'Tb30,:rrr.,.i:r 4 Tbsp
Veggie 0nion, chopped
Ftavoring
Red and/or green betl pepper, 2.,TbSrP..,,.','.,,. 4 Tbsp
chopped
Fat
o
Follow directions for The Basic Omelet above.

MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL

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li*fiir
ADD FAT + HAS PROTEIN + VEGGIES ADD CARBS + TLAVOR
i"L,*ysi (opTtoNAL)

tr.otein

Fat Btend in a portion of cheddar Carb Chop up a portion of baked or l

cheese. steamed potato and add it to the (
omelet before fotding it over. , eggie (
Flavoring Add a dash of sea satt and pepper Flavoring Add a dash of sea salt and pepper I
or low-sodium seasoning blend. or [ow-sodium seasoning blend.
s

t ,-iorru'direc:

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dffi *fr=*rcc@t *ffi

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HA5 PROTEIN + VEGGIE5 ADD CARBS + FLAVOR
iopTloNALl

Fat Btend in a Portion of cheddar Carb 0mit cheese and serve with your Flavorir
cheese. favorite fruit, whoLe grain toast,
or oatmeaI on the side Fat
Ftavoring Add a dash of sea salt and pepper or Ftavoring Add a dash of sea salt and pepper
low-sodium seasoning btend. or [ow-sodium seasoning blend.

BREAKFAST BURRITO GREE

lngredients I Portion 2 Portions

:iAi,hitet r' 5 wh ites !i-ote
Protein Egg whites ii,3 ::r:'i li:ri,:,r,r..:
n

Ground turkeY
., 4 Tbsp
..r2..TbSp.,.::...:ri..:r ., ,'eggie
Veggie Baby sPinach :,l,:hinafUt,,,,-,:' r:r 2 handfuts
o :r"

Romaine lettuce i.r,1,:Z:,[eaiids:r:','" 2-4 [eaVeS

tll,ThSp, ,:.., ,,.,r':,,.. 2 TbSp
Flavoring Fresh salsa
Ir a -:.

1. Spritz cooking spray in a medium nonstickpan over medium heat' Adc - S:r::z
turkey and cookthrough' Set aside.
2. h alarge bow1, whisk egg whites for about 45 seconds' I :l 1l:l

3. In another nonstick pan over medium-high heat, spritz cooking splal

Add the egg mixrure to the pan. As the egg starts to set, add turkey an;
baby spinach and scramble until cooked.
4. wrap the turkey-egg-spinach mixture in one or two leaves of romail.
lettuce. Spoon the salsa over the top, then ro11 up and enjoy!

Flavoring

Fat
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 EGG MUFFIN SANDWICH P-:-:
(HIGH-CARB DAYS ONLY!) 1,, l:
tr,-. -

lngredients I Portion 2 Portions

Protein Egg whites 4:whi'tEs 8 whites
Veggie Tomato, sliced 2:,slices.: 4 stices
Carb Ezekiel 4:9 brand Engtish ilti:ttr,,,t-:ji,.:.:rtl
2
muffin, toasted

1. In a large bowl, whisk together egg whites for about 45 seconds.

2. sprit.z cooking spray in a medium nonstick pan over medium-hig::
heat. Add the egg mixrure ro the pan. As the egg srarrs ro ser, scramble
until cooked.
3. Place the sliced tomatc) and cooked eggs on the muffin and enjoyl

MAKETHIS A HIGH CARB MEAL s0N0

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{oploNM) Veggie
Flavoring
Flavoring Add a dash of sea satt and pepper or low-sodium
seasoning blend.
In a bowl, r

COTTAGE CHEESE DESSERT

Ingredients I Portion ,: :,., 2 Portions

Protein Low-fat cottage cheese ti,//, gg,p: ; r,.. ;,'r. 1 cup
Veggie Celery sticks (statks cut into 4:S,trtiiks 8-1 0 sticks Fat
4-5- x 1/s-1/z-inch sticks)
Flavoring SweetLeafftavoredstevia 1+5 drops 1-5 drops Flavoring
drops (berry, orange vani[a, -
banana, cinnamon, etc.)

)1)
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 GREEK YOGURT PARFAIT

!ngredients I Portion 2 Portions

Protein Nonfat Ptain Greek Yogurt ;::::l:.'. 11/z cups
Veggie Celery sticks (stalks cut a-to ttitttt
into 4-5- x1/st/z-inch ..,i.,,, TOMA
sticks) ::i:i,i:

Flavoring SweetLeaf flavored stevia 1-5 drops r,.:!:: 1-5 drops

drops (berry, orange, Prote i n
vani[[a, banana, cinnamon,
Prep
etc.)
Ftavori ng

1. Placeyogurt in a bowl and add flavored stevia drops to taste.

2. Enjoy with celery on the side.
l. Sprinkle
MAKE THIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL 2. Heat oil
::'
-r-1*****., ",\
kJ l,6)
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;r:::*TT-r:* ft -A-
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{: . }
j .L
| 41sH$# f:ll;;,=4,',,:'., j-t.jl,1 (ffi'ffi)
,'::ffi,. + 3. Serve in
\. .:
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HAS PROTEIN +VEGGIES + FLAV0R ADD FAT HAs PROTEIN +VEGGIES + FLAVOR ADD CARBS
reheat ar

Blend a portion of cream into the Carb Add a portion of your favorite
yogurt 0R enjoy with a portion of fruit (berries, banana etc.)
pecans, atmonds, or walnuts. 0R btend in a portion of
low-fat granola.
r
\
HAS
':

Veggie

Fat

Ftavoring

214 {:**i:sil i'I*ril,

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 CARIBBEAN JERK CHICKEN ITALII

lngredients 2 Portions 4 Portions 6 8 Portions

Protein Chicken breasts Z. ':."': : :

4 ''6,,..,1.,,,',.,.
8 Protein
..,,

Prep 0tive oil in spritzer bottle s,nf,1tz 2 spritzes 3 spr{lze.S 4 spritzes Prep
,1, ,,,, ,,,,' .r _. :.:1r...::r.. ..-. ..

FIavoring Soy sauce, low-sodium 2 1sP: , ':

4 tsp :?Tbsp,r, 2t/zTbsp Flavori ng

Cider vinegar 't:tsp.. ,,', r r, ' 2 tsp l rTbsp,: '

,.. ,i: i :i,1. ,
:r 4 tsp
i -

Caribbean jerk seasoning tir TbSpri.:,,i:r'.ir: 2 Tbsp :J'][sp:. ,, 4 Tbsp

. :, ,:. -ti..r, i
: :: .a:......
Water '1'1s'P'i..,',, 2 tsp 1: TbSPi 4 tsp
",''',"

1. Put all ingredients into a gallon-size zrp-top bag and seal. Gently mas-
sage bag to mix ingredients and fully coat meat with marinade. Let sit
for at least 30 minutes (see do-ahead tip box!). 1. Put a11ir

2. Remove meat from bag and discard any remaining marinade' Grill bag to rr
least 30
over medium heat or broii, cooking on each side to desired doneness r

Z. Remove
3. Serve immediately with your favorite side for a high- or low-carb dav:
or portion out and store in the fridge or freezer until you're ready to medium
reheat and enjoy.
t. Serve im
or portic
MAKETHIS A HIGH CARB MEAL
reheat ar
MAKETHIS A LOW CARB MEAL
*":ii;;$ ffi
ffiffi*@
HAS PROTEIN + FLAVOR ADD VEGGIES + FAT HAS PRoTEIN + FLAVOR ADD VEGGIES + CARBS

Serve with a side satad or veggies HAS Pi

Veggie Serve with a side salad or veggies Veggie
of your choosing. of your choosing.
Fat Drizzle with satad dressing. Carb Serve with your favorite carb side Veggie
dish, such as brown rice or btack
beans. Fat

Do-Ahead Tip: When your recipe calls for a marinade, marinate

your ingredients the night before or on the morning of cooking to
sp0edup,,dirue{tirqe.Iti}l add,even'rnore,ftravor to llour,meatl ,; ,
r,,i
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 LEMON CHICKEN AI
(x
lngredients 2 Portions 4 Portions 6 Portions 8 Portions
Protein Chicken breast ::2.,.,.,,.,.,: ..: . r: I 4 6 r ..,i,,.,....:...r, 8

Prep 0tive oit in spritzer bottte .1 ip,ritz' ':'

2 spritzes 3,sl-ritzes'.,
,:
,
4 spritzes ft,
1/2 1 cup
Flavoring Lemon juice 7a,eup,:, ,, ,,, cup 3la,,cur...
,, ,,, .

Gartic, minced '1'

tsp'-' ,, ,, ,, 2 tsp rt' T,bsP ,'r ', rr , l
4 tsp Prc
Satt and pepper to taste
Car

1. Put all ingredients in a gallon-size zip-top bag and seal. Gently massagi
bag to mix ingredients and fully coat meat with marinade. Let sit for a:

least 30 minutes (see do ahead tip box on page 215!)'

Remove meat from bag and discard any remaining marinade. Broil, c:
grill over medium-high heat, cooking chicken on each side to desire;
doneness.
3. Serve immediately with your favorite side for a high- or low-carb da"-
or portion out and store in the fridge or freezet until you're readv t:
reheat and enjoy.

MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL

HAS PROTEIN+ FLAVOR ADDVEGGIES + FAT HAS PROTEIN + FLAVOR ADDVEGGIES + CARBS

Veggie Serve with a side salad or a sticed Veggie Serve with a side salad or veggies of
tomato. your choosing.
Fat Drizzle with satad dressing. Carb Serve with your favorite carb side
dish, such as red potatoes or
couscous.

218 ilil***# i"i**il, i-*$il rdtlFt*; illlFt L-,,:i:

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 MAKETHIS A HIGH CARB MEAL

ffiffiffi.@
HAS PROTEIN + CARBS + FLAVOR ADDVEGGIES

Veggie Serve with either a spring-mix salad and saut6ed onions or

rdt
your favorite steamed veggies, such as broccoti or asparagus.

CHICKEN RATATOU!LLE
BUFF
lngredients 2:Portions, 4 Portions 5rPortions, I 8 Portions
Protein Chicken breasts l+ :,:i6'i.,:t.':ll'.. ii.:,,:1.1i,U,...,r:., 8
Prep 0tive oit in spritzer bottte 1 spritz 2 spritzes 3 spritzes 4 spritzes Protei n

Veggie Green bett pepper, cut 1/z cup 1 cup 1t/z cups 2 cups Prep
into strips F Iavo rin g
0nion, diced 1/2,,;t),, 1 cup :lYr.-e u,ps 2 cups
Eggptant, diced ,11a,ri ,
1 cup 1l# cijps 2 cups
Zucchini, sliced f/z,cqp. 1 cup il1Arirrp,,l 2 cups
14-oz can diced tomatoes 14:ein: 1 can lYr,eransl 2 cans
with gartic 1. Place th
Baby spinach z,e,ups. 4 cups 6 .eup$,:r:,' 8 cups per and
soning.
1. Heat oil in a nonstick pan over medium heat. Add meat and green pep- 2. Heat oil
per strips and stir frequently, until chicken is almost done. each sid
2. Addthe onion, eggplant, and zucchini and stir frequently, until veggie, 3. Place ru
are tender (about 3 minutes). 4. Serve in
3. Stir in tomaroes and bring to a boil. Reduce heat and simmer unti- or porti(
heated through. reheat al
4. To serve: Place about 1 cup of spinach on each plate. Spoon the rata-
touiile over the top of the spinach; the heat will wilt the spinach. Tor:
offwith parmesan cheese if desired.
5. To store: Portion out raratouille and store in the fridge or freezer unir,
ready to reheat, then serve over spinach leaves as above.

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 MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL
Sen't

{"-j +( :e9ffiffi
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and s

HAS PROTEIN + FLAVOR ADDVEGGIES + FAT HAS PROTEIN + FLAVoR ADD CARBS + VEGGIES

Top turkey patty with a portion of Carb Add a baked sweet potato or boiled
your favorite cheese. I like red potatoes on the side.
pepperjack!
{
Veggie Serve with cetery sticks, Veggie Serve with cetery sticks, t.i,

carrot sticks, and/or raw carrot sticks, and/or raw

broccoli. broccoli. Veggie

Fat

CITRUS STEAK

lngredients 2 Portions 4 Portions 6 Portions 8 Portions

Protein :5:'O2i,t::';..i . r: it.
Sirtoin steak, boneless 12 oz '18,,O2: ::llr': :l::,1:
24 oz ROSEi
and [ean {
Prep 0tive oit in spritzer bottle rrl sPfite r',: r spntzes 3:,gpritzeis.,'l 4 spritzes
Flavoring 0range juice ,tl,IbsP,:, : 'r'' 2 Tbsp 3,?bsp-, . 4 Tbsp
Protein
'
Lime juice r?,rt5p,;1 ,,::,r: 4 tsp d'1!$p, I r, ::.: 1'1;1;:' 8 tsp
"
, :

:,2i,tSpr,t,,,:,:rt.
Steak seasoning ., rir:i 4 tsp '6_1,t!rp,..
.iit.,i'r,
-i .,
tl 8 tsp Prep
Dried oregano '1/,2trSg.:'
,, , ,
1 tsp 1,1& tsp, ,
r ,, I
2 tsp Ftavoring
Cumin, ground ,hitsp., r .r, i:, t/t tsp t/ztsg t,',;,' 3/+ lsp
Veggie 0nion, sliced (optionat) '1.t, ii i ,..,"r. .,,, 2 3:.r,,i: .r .r. l 4

1. Put all ingredients except onions ingallon-size zip-top bag and seal. a
1. Spritz ez
Gently massage bag to mix ingredients and fully coat meat with mari- 2. Sprinkle
nade. Let sit for at least 30 minutes (see do-ahead rip box on page 216).
3. Grill ovr
While the meat is marinating, grill the onion slices ro your liking (if
NCSS.
desired).
4. Serve im
J. Grill steak over medium-high heat, cooking on each side until desired
or portic
doneness.
reheat an

222 *il*#sil r"4*t[. l-*sil,sn**il il*it i-rri

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 MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL - lr r,
r;,rii:i:;ri::i Sr\ IO:
j4-*e \*l /"a|ffir @
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' -1*u
s:: r:
HAS PROTEIN + FLAVOR ADDVEGGIES + FAT HAs PROTEIN + FLAVOR ADD VEGGIES + CARBS
:. Se:-.
l:1: I
Veggie Serve with a side salad or veggies Veggie Serve with a side salad or veggies
of your choosing. of your choosing.
Drizzle with salad dressing. Carb Serve with your favorite carb side
dish, such as brown rice or sweet
potato.

ROASTED GARLIC
BEEF-AND.VEGGIE STI R.FRY

Ingredients 2 Portions 4 Portions 6 Portions 8 Portions

r,.9,.,.-ti: :;, t2 oz :lr$,1j?,,.r,,'.:,:,::,': ;; 2 4

l,:.1.:,..::
Protein Sirtoin steak, boneless OZ

and lean
.,::r':;i:.,1,:'.il:ir':::':rr::r:'r,::r.:::r' t
' r'l
BLUI
Prep 0tive oit in spritzer bottte 1i:5gi::itrti:::t::i:,i ii:j:;: 2 Sp ritZeS 3is,prltr2iesr 4 spritzes (10\
Flavoring Soy sauce, [ow-sodium + tsp r:{irt.api,ri,,r.i',i . .ri .,. 8 tsp
.?*se..rr:t:ii:i-ii,,:.
Cornstarch t.2, ts,p : .t : I :.,.,,: t. 22htsp
Ginger, ground !&:l5g.'r:il1.....'::..,, 1/a ts P ,rftif5p:., '1r r. :1.. t/+ lsp
Roasted gartic and be[[ ..!.I*l,ti.t,:..,i;:i :: 2 tsP 13.tsp. ir
.r:
.r:
.r. t:l
4 tsp
pepper seasoning
ll::'i,il,iii:::i::,:li:i:ti,:li]ii:i:: ;'i::,:i:
Veggie Assorted veggies, inctuding 4 cuPs 6,c.ups.. r...,.,. ,.,.:: ,1, 8 cups
1aleu**..1,,r..i;11,,1
broccoti ftorets, betl pepper .r,. .,:..,....:.i:ra..i .l:,r..".':..i. . ...

strips, and snow peas ii.,t.:,irtiti:::.1::,:. :i::: ::., irt: i:t,:i::,

Water .it*:Ogpt:,iij;,r::t::i::.t,t''.:..t 2/3 CUp t cup 1t,/s cups

1. Cut steakinto 1/q-inc.hstrips. Tu:i-r

2. ln a smal1 bowl, mix together soy sauce, cornstarch, ginger, ro?stcj - Crs:
garlic and bell pepper seasoning, and water. Set aside. -^ ^t_
- Jt)\ (

3. Heat oil in a large nonstickpan over medium-high heat. Add sliced be-,
in small batches and cook until no longer pink (about 5 minutes). Rt' :ach s

move from pan and repeat until all meat is cooked. - Bior- :
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 5. Serve immediately with your favorite side for a low-carb day. 3. Add dit
6. To store: After removing meat from stove, portion it out and store in the and co<

fridge or freezer until you're ready to use it. Separately, portion out onion what s;

and blue cheese and store in fridge or freezer until you're ready to use it. 4. Plate th

To cook, follow steps 3 through 5 ORplace steaks in microwaveable con- favorite

tainer, top with blue cheese and onion, and cook in microwave' fridge <

and tor
MAKETHIS A HIGH CARB MEAL
+itc: ,m

ffiffiffi*@
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I
t
HAS

Veggie Serve with steamed broccoli or asparagus.

Fat

SIRLOIN STEAK WITH GREEN BEANS

AND TOMATOES
HONE)
lngredients ,:2l,P€i.tiiiEg,i,,,,l: 4 Portions 6 Portions 8 Portions PORK
Protein Sirloin steak, boneless $,.:.;97 ..,,.1.;.".: : ,' .. 12 oz IEoz: ,,''l 24 oz
and lean
Prep 0tive oit in spritzer bottte ,:l::15_piill'1,. .r,.:,;,';,1 2 spritzes 3 $pr"itzes," 4 spritzes
Protein
Veggie Green beans J,',CU.F: , t,,:t,,,. ,,. l' .:,,t 2 cups i3.CUpisi ,'.:. ,rt: 4 cups
(8 handfuts)
Ftavoring
{2 handfutslr: ,
(4 handfuts) {6,handfuts)
Tomatoes, chopped into l,tomat6r.r,r,,i .... 2 tomatoes 3,tomatoesrl 4 tomatoes
[arge pieces
Flavoring Gartic, minced ld,L5,p..,:,,:... '',' ,t :
11/z tsp l1/4!,sp: :,: ,: 1 Tbsp

Satt and pepper to taste

1. Heat oil in a nonstick pan on high heat. Add meat; cook on each side to
*While hor
desired doneness. Remove from pan and keep warm.
2. Lower heat to medium. Add green beans and saut6 for about 3 minutes; used here r

add garlic and continue cooking for about a minute. Season with sdt voring.
and pepper to taste.

llb :,..i .: :'

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 i. In a zip-t.op bag, combine honey and flavorings. close and knead bag to 1. Mix flar
mix ingredients. 2. Heat oil
2. Add pork tenderloins and knead to cover each with the glaze. cook on
3. Heat a nonstick pan over medium heat. Add pork tenderloins; cook on 3. Serve in
each side untii done to your taste.
tion out
4. Se.'e immediately with your favorite side salad or vegetable; or por- and eryo
tion out and store in the fridge or freezer until you're ready to reheat
and enjoy.

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HAS PROTEIN + FLAVOR ADD VEGGIES + FAT HAS PROTEIN + FLAVOR Veggies
ADD CARBS + VEG6IES

Top with a portion of crumbled Carb Serve with a portion of brown Fat
pecans. rice, baked potato, or baked
sweet potato.
Veggie Serve with your favorite vegetable Veggie Serve with a side salad or vegetable
medley. of your choosing.

ROASTE

MOM'S HERBED PORK DINNER Protein p

Prep O

Flavoring
lngredients 2 Portisns, 4 Portions 6 Por.tians 8 Portions
R

S(
Protein Pork tenderloins, [ean '8':92: 12 oz ,18:oz r-:
24 oz
"''''
Prep 0tive oit in spritzer bottle 1: sp.ittz 2 spritzes 3 spritzes 4 spritzes 1. Sprinkle se;
Flavoring Paprika t/z:'ts,p.:,:" 1 tsp :1Vrlsp: 2 tsp
r

2. Heat oi1 in ;
Thyme, dried t*,tsp ' 1/z tsp e/,a tsp, 1 tsp
" on each side
Satt l[.tsp, ,
t/z tsp V4tsp': 1 tsp
3. Serve imme
Black pepper !6,tsp,,, r/t lsp r/z tsp , .
s/t tsp
or portion c
reheat and e

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 MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL 4. ContinL
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HAS PROTEIN + FLAVOR ADDVEGGIES + FAT

t _j
HAS PROTEIN + FLAVOR
I ",.:.i":d, rl;.*:r{!rf
rqery*'iuv
ADD VEGGIES + CARBS
\q$ryz
5. Remor-e
6. Add bur
Ttrn he

Veggies Serve with a side satad sprinkted Veggies Serve with steamed asparagus or ing unrr
with the roasted-garlic-and-herb other favorite vegetable. 7. Plate po
seasoning. Carb Serve with a portion of brown rice. ately u-ir
Drizzle greens with a tittte otive oil and stor,
and balsamic vinegar and toss to
Portion
serve.

SPICED PAPRIKA PORK f

1

HAS P;
lngredients 2 Portions 4 Portions 6 Portions 8 Portions
Protein Pork tenderloin, lean ,,:$:'61,:.r'',1:;,,,:,..rr:11.r,:i::.:'.:,::,:,.:'. 12 Oz :t:ll;Bi:O2r:,::,r,,:;;1,lr:,::,r,','.:::',',:. 24 Oz
Veggie
Prep Butter*
].t'i:l}"-r::l.,il:]lt:,':.l]:,,,'r':1
2tsn l Tbsp 4tsp
0tive oit in spritzer bottle .,J:t$s4t31...,;'.,;.;;,,:,:,2sprilzes . ..r3:tilllittet,,,.i.tt;::.:,,
4spritzes Fat
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0regano, dried
.irt!g..:..:t.,'.,i.','
v2tsp shtsp
.. l tsp
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Satt .:l1*:li**l.ll;li...::'.l:,rr,,, ,2, trp 71tsp 1 tsp

FenneI seeds
Cayenne pepper, ground
.t$;itt.''ii..1'.,.,,11:,'''
rza tsp % tsp .. ve tsp CARIBE
Chicken broth :,jAlCtr.p,,:ll:::,lt,li .,:at:::: 1/2 cup ;,i3''l!Eup,:,:,'l,,t:,,,:lt'i:il:r:;tt 1 cup

*While butter is a fat, it's used in such a small amount in this recipe that
Protein
it's considered incidental and categorized as a prep food. Prep
Flavoring r

1. In small bowl, combine all of the spices.

2. Sprinkle half of the spice mixture over one side of each pork tenderloin- 1. Sprinkle s,
3. Heat oil in a nonstick pan over medium heat. Add pork, spiced side dowr- 2. Heat oil ir
While it's cooking, sprinkle the tops with the remaining spice mix. cook on e;

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 3. Serve immediately with your favorire side for a high- or low-carb day;
or portion out and store in the fridge or freezer until you're ready to
reheat and enjoy.
t

HAS
MAKE THIS A LOW CARB MEAL MAKE THIS A HIGH CARB MEAL
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HAS PROTEIN + FLAVOR ADDVEGGIES + FAT HAS PROTEIN + FLAVOR ADD VEGGIES + CARBS

Veggie Serve with a side salad or veggies Veggie Serve with a side of veggies of your
of your choosing. choosing.
Fat Drizzle with a portion of satad Carb Serve with your favorite carb side
dressing. dish, such as brown rice or sweet
potato. cHtP0'

Protein

ITALIAN GARLIC.AN D-HERB Prep

SHRIMP SALAD A Flavoring

lngredients 2 Portions
Portions 6 Portions 4 8 portions
Protein Large raw shrimp, peeted .,'25 r:t*p., .,,.:; 50 shrimp :,?:$. iirnp 100 shrimp
and deveined
Prep 0tive oit in spritzer bottte spritzes ,,g,.Spifzes .
't'lrriti2'.',,,..i:,.- 2 4 spritzes
Ftavoring Roasted gartic-and-herb :r,?'1gp_:r,:.: ,,:r:r,,l l] 4 tsp i;i2lTbigp.:r:ti 2 Tbsp +
seasoning 2 tsp Tip: Man

1' Sprinkle seasoning over the raw shrimp, turning ro ensure ther-r; In a zip-to
evenly coated. Close and
2. Heat oil in a nonstick pan over medium heat. Add shrimp; stir fre .
Add fish r
quently until shrimp are cooked. the marin
3. serve immediately; or portion out shrimp and store in the fridge ,- Preheat gi
freezer until you're ready to reheat and enjoy. marinade.
your taste.

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 4. Serve immediately with your favorite side for high- or low-carb day; or a. Addba
portion out fish and store in fridge up to 2 to 3 days. (Not recommended ring co
for freezing.) When you're ready to eat, reheat and enjoy. 5. Return
lemon.
MAKETHIS A LOW CARB MEAL MAKETHIS A HIGH CARB MEAL
6. Serve i;

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HAS PROTEIN + FLAVOR ADDVEGGIES + FAT HAS PROTEIN + FLAVOR ADD VEGGIES + CARBS

Veggie Serve with a side satad or steamed Veggie Serve with steamed veggie of your
veggie of your choosing. choosing. x

Fat Add a portion of your favorite Carb Serve with your favorite carb side
salad dressing. dish, such as brown rice or sweet HAS PT,

potato.
Veggie

CAJUN SALMON
. a:,ri,i:,i riiri.ri'ir':. :l:, ..ilr,.i.ii. :l

lngredients SiPiittionrr,:;r.,, 4 Portions 6 Portions 8 Portions

Protein Salmon filets 8,02 .:: ::, r , : 16 oz z4|iaz,:,:'.
,,,...
32 oz
Fat Butter* Vi,.TbsP,,.,..
,',
1 Tbsp ,!Yi Thsp., .:.', 2 Tbsp CREA]V
Flavoring Cajun seasoning I T,bsp'. , 2 Tbsp :3;Tbspr rr:' l
4 Tbsp (LOW-(
'...,i.,
'l:,?u'sp,r,,:,,.
Garlic, minced il,,t'Sp, ,,,:, , ' 2 tsp
:..'. i.i r ..r'..'
, 4 tsp
Batsamic vinegar 2.,Ib,sp 1/4 cup c*1..,, 3/t, cup
,,,
,,
,'t4 ,.,.,,, ,:,,,

Lemon wedges ,2::'., ::, :,.,:,:','

:,, :'
4
ri6:i,t. i,:,' ,li Il:ir.'tr.'
I Protein
Prep
*While butter is a fat, it's in such a small amount in this recipe that it's
Flavoring
considered incidental and categorizedas a prep food.
Fat
1. Heat half the butter in a nonstick pan over medium heat. Add salmon;
cook on each side until almost done. (It cooks quickly, so keep an eye on it!) Flavoring
2. Remove salmon from pan and keep warm.
3. Add remaining butter along with the garlic and the Cajun seasoning.
Cook for about 2 minutes.
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 1. Mix sour cream, mayonnaise, and horseradish sauce in a small bowl. 1. Pur

2. Heat oil in a nonstick pan over medium heat. Sprinkle one side of fish and

with basil, garlic powder, salt, and pepper. P1ace fish in pan, seasoned tor
side down. Sprinkle the top of the fish with the remaining seasoning. fu11'

Turn when nicely browned on one side and continue cooking on the bor
other side until done to your taste. 2. Ren
3. Plate fish and garnish each serving with a thumb-size dollop of horse- ona
radish cream. Serve immediately; or portion out fish and sauce sepa- der r

rately and store in the fridge up to 2 to 3 days. (Not recommended for 3. Platr
fueezing.) When youre ready to eat, reheat and enjoy. or p(

for f:

MAKETHIS A HIGH CARB MEAL

a,i$*;
p..;:: ffit
.-. t:. i *

ffiffi#u;ffi*@
HAs PROTEIN + CARBS + FLAVOR ADDVEGGIES

Veggies Serve with a side of steamed asparagus or broccoti.

Fat

Veg g ie

GINGER.LIME SALMON

lngredients 2 Portions 4 Portions 6 Portions 8 Portions

Protein Satmon fitets &,4.2.:,, r:, 16 oz t24loz: ,i

.i,:, 32 oz
1/r,,Tbs.p 1 Tbsp 'lti,Tbs.p: 2 Tbsp
Carb Honey*
Flavoring Ginger root, grated ,..'
4 tsp .6'ts'P:',:,',.,,,,,, I tsp
'2,1ttP,',
Garlic, minced l.;!sp, 2 tsp 1, Tbsp,,,, 4 tsp
,,,

Soy sauce, low-sodium Yi:,T'b,,sP 1 Tbsp 2 Tbsp

.tt,lA,TbsF
Lime juice 2,T'b,sp,l' r/t cup 1/z
,c1up.,,,,,;,:;:,
3/4 cup

Green onions (scattions), 1: Tb:sp,:, 2 Tbsp 3,,.Irhsp.,,,,. 4 Tbsp

chopped

"While honey is a carb and has an impact on blood sugar, the amount
used in this recipe is so minimal that it's considered incidental and counte;
as a flavoring.

J <l\ " -i' ..:-

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dre,ra rarp qrec-q8ry e lua no^ :eldurrs sr uraued Burlrdr-q:er lrs,g er{J
dep d.rarra deaa, aures aql
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IEJ aroru Suru;nq 'sdep q.rer-,rrto1 uo q8rq sdets uar{t qllqr\\ ,rusrloqelaru
'rnod tsooq s,fup qrer-q8lH ilot unutrxpw tp,ap lput ol Jepro ur dn palors
Iusrlogslalu rnod sdea4 tegt urer80Jd uorlrrlnu peluEleq d1nJ.rapuom.
E sr{nsal tau ar{J 'uralted Surpdr-qrer .rnod leadar nod ,loarrr qreg
isleJ urelref, lea ueJ nod sdep qref,-^tol uo pue ,f,ep otdep pue pau
ot Feru urog luetsuof, aIElur urato.rd.rnod sdaol Buuc{r qJeJ .sarJoIEJ
ur re-rvr'ol dlrq8rrs puE aa{-qrer dlarnua rsoruF are (rseJ>1ea.rq rdecxa) slearu
rnod sdep qrEf,-,/r\ol uo pue 'sarJolef, ur raq8lq dtrq8Ur pue sgJef, urJag8rq
arE slEaru rnof 'sdep q.rer-q81q .Bunea arerpdqoq.rel-/y\olJo
u6 s,(ep qtr,rr
8urlea are.ip,(qoqrel-q8lq 3o sdep eteuretle leqt sruaut*as q?at6-euo
ur lno prel s.rl il,zen DIII leJ urnq uEJ nod os alqrssod se q31q sE rusq
-ogelaur .rnod daal ol pau8lsap rualsds ssol-tq8ra,rt e s.tr dflenuass
i6u;1r[J qreO s.leql
lrl^l lHl_
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 Some cycles have more high-carb days and some have more low-carb days bod_v':

than the basic cycle. your \

ever\-
\V}
Why Do I Have to Eat Five Meals a Day? your b

to its h

You need to eat healthy food five times a day to feed your metabolism tem \\
when it cycles on every three hours. Adding fuel makes the fire burn hotter again.
and incinerate fat faster. The more you eat, the more you lose! You want engine
that, right?
At first, you'll feel like you're eating too much, because you'll be eating
a lot of bulk. The real, whole, healthy foods in the carb-cycling diet are
high in fiber-that's the bulk-and low in calories. They keep you fuller
longer, so when mealtime rolls around every three hours, you might not They'ri
even be hungry! Eat anyway, and eat the types and amounts of food that I cyclers
ask you to. Don't worry, you'll adjust quickly! and hik
That's r
ders fir-t
What Are Reward Days carb cvc
and Reward Meals? loss jour

One day aweek, or several meals per week, you take areward day or meal.
These are days or meals that you select to indulge in the foods you crave,
even if they are unhealthy. (See Appendix C for a list of some reward food
options.) Rewarding yourself like this keeps your cravings from going These a
haywire and throwing you offyour carb-cycling course. It's also a way to building
reward yourself for sticking to your carb-cycling program. It's absolutely training.
necessary to reward yourself at least once a week! running.
briel vig
cles, the t

What's a Slingshot? in the mc

the day.
A Slingshot is seven high-carb days in a row. But isnt carb cycling about
alternating high-carb and low-carb days? It sure is, but sooner or later your

240 irililr:l'*iiiii n

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 You mu,
What Are 9-Minute Missions?
r Bros
For this book, I've created a set of twenty new Shapers I call
g-Minute Mis- . Corn
sions. Focusing on different parts of your body, each one can be completed r Hvdr,
in nine minutes and will inject some variety into your workout. Try them r Rau':
out and you'll never get bored of sculpting your muscles and burning fat! . 'Whtt,
. W'hrrt
. Whitt
The Food

What Shoutd I Do About A11 the wl

Unheatthy Food in MY Kitchen?
Most sugar-
It's there in your home, your office, your car, your secret hiding places: enrs such as

food that'll sabotage your weight-loss mission. You love that stuff, but (Equal, Nur

there,s no way around it. You ml.rst toss anything unhealthy-su gaty, fatty, afy process(
salty, processed, refined, fast, and junk food-that makes your mouth tificial s.nr.ee

water. Dont worry: You can always eat the bad stuffwhen it's time for a have anv h,

reward day or meal. But the rest of the time, you'll only succeedwith carb Truvia), xr 1i

cycling if you create a temptation-free environment for success' Some of gums, tootl
the sabotage junk foods that you should chuck might surprise you; others very low in ,

are no-brainers. Here's a partial list: cial sweeten

I Alcoholic beverages: beer, wine, and hard liquor

I Baked goods such as bagels, white bread, cake, cookies, crackers,
pretzels, donuts, and Pastries
r Candy
I Chips First off, y-ou
I Chocolate sive than ear

t Fried food a few dollars

I Frozen dishes and meals healthy fooJ
T Fruit juice (Costco, San-

I Ice cream warehouse s

I Soda with sugar search. Then

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auretredse pue '(epuaydg) asopnns '(rvro1 5l.taarvrg) urregr:es se gf,ns slue :sareld Surprq :
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:stuarpar8ur 3ur,r,r.o11og aqt Sururetuol spooJ llv Jo ptr ta8 osle tsnur no
 way to cheap, nutritious eating. Feed your body what it really wants! (Note: r Food s

The quantities given below are for one person.) r Measu

Buy online: . Foods

. Whole grains, beans, and lentils (you can buy either dried or canned
beans and lentils, but the dried varieties are less expensive); A three- whv
month supply runs about $25.
r Protein powder (our main protein source): Three-months' worth Preparing r r
costs about $90. This comes out to about 20 cents per scoop, which it, helps gua
means you get two to five shakes for only a dollar! loss lifesnle.
ing with bre
Buy at warehouse stores: every three l
Most of u,
. Frozen cruciferous vegetables (e.g., cauliflower, cabbage, bok choy, you eat righ:
and broccoli): A two-week supply is around $15. way to do rh
. Poultry (especially chicken breasts; frozen is cheaper): You can get a week. I recoi
week's suppiy for about $15. won't have tc
. Root vegetables: Enough for two weeks = $10, more or less. tion your foc
, Frozertand fresh fruits and vegetables: For two weeks' worth, you'il bulk preps vo
pay around $20.
. Flavors and seasonings (e.g., garlic, onions, spices, and dried herbs):
The cost of these is just pennies per serving!

A
What Are the Best Food-PreP Tools
for Carb Cycting?
Yes! Pictures ;
I've found these to be the most useful: ing when vou
body image g
. Blender ups and dou'n
. George Foreman electric grill on you: Whai
r Japanese-style electric rice cooker pointers:
. Shaker bottles for making protein shakes
. Toaster oven 1. Rememb
r Veggie steamer them uni

2&& nllrillii]li,i,
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,rr^'::t#::
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 2. Take pictures no more than once a week. you can see your progress
on a day-to-day basis, but when you line up your weekly pictures,
you will be amazedby your transformation!
3. This might be scary ar firsr: wear clothing that gives you a full view
We all i
of your body, so you can really see where and how you,re transform_
you're tr
ing. Shorts (and for women, a sports bra) are a good bet.
your cra
4. Snap photos from a few different angles-at least a front shot and a
side/profile shor. Your body will be changing in a lot of different
r Dri
ways, and you don't want to miss anything!
toc
5. use your pics for daily morivation. Stick them up in places where your
r Che
eyes frequently land. Inside your fridge, on your bathroom mirror,
OIT
next to your bed, or at the bottom of a drawer you use a lot are all
pres
good spots. To really kick your butt, use them as your screen saver! .L^
LIICi

r Eat
galo
How Can I Maximize long
My Carb-Cycting Results? in th
appe
It's completely normal for your weight loss totag a little now and then. The
r On),
Slingshot (see the FAQ above) rakes care of this on a higher revel, but on
a lirr.
the daily level you can use some simple techniques to keep your carb cy-
mona
cling in top form:
swee't

I Drink at least a gallon of water a day.

I Make sure to eat breakfast every day, within thirty minutes of wak-
ing up.
I Make sure to eat eyery three hours. The fluctua
I Watch your portions. Use the portioning and calorie chart in Chap- reveal anr-rl
ter 6, "Feed Your Fire: The Recipes," to bring your meals into line rally varies i
with carb-cycling requirements. gauge ofyor
Keep an eye on your reward eating so you dont overdo it. See Ap_ ber only eve
pendix C, "Reward Foods," for sample calorie counrs.
mative figur
tendency ro
changes in r-,

246 Jiryill.i*r,rr.4
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 How Can I Tett My Body ls Changing? yo
on

Not surprisingly, the first tool dieters turn to is their bathroom scale. It,s
a
great tool, but pounds aren't the only measure of weight loss-and
they
don't give you the whole picture. Some other signs that you're on the whr
right
track toward losing weight are:
When lc
. ber on r-c
Clothing: The way your clothes fit is the best gatgeof your progress.
losing inc
r Inches: Decreasing waist, hip, thigh, and neck dimensions show
you
it? You're
whereyot'r e slimming down.
r Appetite: Your hunger level will fluctuare as you switch between ing fat, sc
high- and low-carb days because you,re gerting more fuel (= less hun_
your ne\\-
and you'll
ger) on high days and less fuel (= more hunger) on low days. Feeling
your metabolic tank fill up and empry out is a sign that carb cyclingt
doing what it shouldt
r Cravings: on low-carb days, when your body's getting few carbs, it's
natural to have more food cravings-o;t course you want more calories!
Cravings aren't as much of a problenl on high-carb days-though
they don't totally disappear-because your body,s getting plenty of
calories. Yes! You're carb cycling!
r Energy level: You'll feel an energy surge on high-carb days and a
drop in your energy level on low-carb days.
r Mental clarity: on low-carb days you might be a little slower as your
brain gets fewer carbs. This shows that your carb cycle's in action.
r water retention and flushing: This is another reason not to rely only
on the scale. Your weight is higher after high-carb days because your
body is retainingwarer; on low-carb days the waterwill flush out
and
your weight will drop. your numbers might go up four pounds one
day and drop five pounds the next, rise two pounds then falr
three
pounds-you get the picture. What those numbers really prove is
that your carb cycling is going well.
. Body temperature; Lots offuel on high-carb days makes your
metabo-
lism burn hot, and your temperarure might rise slightly. you may
flnd

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Meal Replacement Shakes: These are one of the easiest, tastiest,
and most convenient ways to get an instant and nutritious meal.
They are already a combination of protein, carbs, fiber, vitamins,
and minerals. Just add water or milk, shake, and enjoy!
Cottage cheese and yogurt: Two other sources ofquick and conve-
nient protein that you can often take with you. You've got to keep them
refrigerated, but when you're ready to eat, yorr just openthe container.
Eat your cottage cheese plain, season it with salt and pepper, sweeten
it with stevia, or mix in some no-prep fruit on high-carb days (bananas,
grapes, berries, orange, or tangerine segments). Choose low-sugar,
low- or nonfat yogurt; avoid the kind with sugary fruit preserves
already in the container. Greekyogurt is a great pick. Ifyou want fruit
in your yogurt, mix in the no-prep fruits mentioned above.
Low-sodium canned fish and meat: Here's a speedy, trouble-free
way to include fish, chicken, and beef in your recipes. The quality
and nutritional value aren't quite as good as the fresh version, but
you can use them the second you open the can. Just beware: Sodium
content can be extremely high in canned foods.
Low-sodium deli meat: Sliced.turkey breast, chicken breast, and
roast beef from the deli are ready to go anytime, though they do re-
quire refrigeration. Ask for the thickest, freshest cuts, and avoid the
pre-packagedkinds!

Carbohydrates

Fruit: Large fruits, like apples and oranges, are already packaged in
the right pofiions. You have to measure out berries, cherries, and
grapes and put them in a plastic bag or container, but that takes only
a minute or so. Fruit's super-portable!
Low-fat, low-sugar cereal: Bran cereal and granola are packed with
high-fiber whole grain. They're perfect for snacking and are great
for traveling.
Ezekiel 4:9 brand products: You can find this brand ofhearty bread,
made from sprouted grains, in the health foodfueezer at your super-
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 healthy fat. The string and pre-sliced forms are perfectly porrioned,
and string cheese makes a tasty snack on the road.
Almond and peanut butters: These are two of my favorites: One
tablespoon of the good old-fashioned stuff-rhe kind with the oil on topt,
which you mix in-has abour a hundred calories and always hits the
spot. It's an excellent choice when you need to rein in carb cravings.
Pecans, almonds, and walnuts: The healthiest of the nuts, rhese are
delicious both roasted and raw. Go for plain orlight$ salred versions:
Smokehouse and other flavored varieties are loaded with sodium
and sugar! Portion your nuts into plastic bags or containers for a ter-
rific traveling snack.
Avocados: Rich in healthy fats, these are wonderful on their own
(Ilike a dash of salt) and are good complements to protein, carbs,
and veggies alike! Peel, cut, and eat. inr
Salad dressing: It's easy to add zest to a salad-or other veggies- for
with a little dressing. The bottled kinds sold at your supermarker are yor
mega-convenient, but make sure to avoid sugary and sweet varie- doing..V
ties. Ifyou're into creamy dressing, buy the low-fat kind. Vinaigrettes ice crean
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 EASY CYCTE SAMPLE WEEK 2 of 4
This week I promise to:
Fnd.y SaturdaY
E
il2ffiy- tr"tduy WednesdaY Thursday SundaY
30 m nutes and mea s are spaced every 3 hours thereafter
Wake U p The clock starts as soon as you wake up Eat breakfast I within

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9-fUinute
Mission
6r
II r&Gn&.,8,,8,'8,
ffie$Ba r Ir
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Eights EasyThreezies Butt Out The Pulse Pounder

Run LikeTheWind Crazy
Circuits Enduro Step Ladder
l\4ission Type: Sprintervals Super Rapid Rounds

reps _-'--reps I qot up to

lcompleted
_ :Ota r.ps IoUnOs _reps _reps
per circuit
-totaltotal reps circuits -rounds _rep5
-
--rounds Shr
Shredders Nasty Nineties
90 seconds low 90 seconds Iow 90 seconds low 90 seconds low
90 seconds low
lntensitY: 90 seconds hiqh 90 seconds high 90 seconds high 90 seconds high
90 seconds high
10 minutes 10 minutes 0'..-:
minutes 10 minutes 10 minutes
Overall Duration: i0

Morning X
Weioh ln
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MEAL TRACKER nCay
Wednesday ThursdaY Friday Saturday Su

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WEEKLY REFLECTION This vr

This week's accomPlishments: Promises Broken?:

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Reassess Promise(s):
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Strategies for next week: Recommit:

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 EASY CYCLE SAMPIE WEEK 4 of 4 - Slingshot Week
This week I promise to:
M6naavnaay ruesday Wednesday Thursday Friday Saturday SundaY
meals are spaced every 3 hours thereafter
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and

o GEG
e-Minute l@l t@t r@g!@8|@t r&rr&r&n&,,$',$,
Mission l! il ffi868r
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rePs rounds
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_reps total reps _reps
_reps -totaltotal reps a-*",tt per circuit rounds

Thrilling Thirties
-rounds
Shredders low 30 seconds low
30 seconds low 30 seconds low 30 seconds low 30 seconds
lntensity: 30 seconds high 30 seconds high 30 seconds high high
30 seconds 30 seconds high

20 minutes 20 minutes 20 minutes

Overall Duration: 20 minutes 20 minutes

Morning Weigh ln---

MEAL TRACKER
Monday Tuesday W"a*iauy Thursday Friday Saturday Sunday

Brea kfa st
&4&&&6b
(within 30 mif
ot waking)
/ \l I

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Snack t o
.,

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o * oOoOoO * oO
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Snack
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Dinner

WATER INTAKE: o 112 gallon (64 oz.) c 1 gallon (128 oz)

1 00 oz- ofwater
Drinklgallon(l28oz-)oratleasthalfofyourboclyweightinouncesofwater'A2OOlbpersonshoulddrinkatleast

WEEKLY REFLECTION
This week's accomPlishments Promises Broken?:

This week's challenges: Confess to:

Reassess Promise(s):
Strategies for next week: Recommit:

(LASSlC (YCLE'
tor weeks 5-12 and beyond, follow the workout routines forthe

266
 CLASSIC fl(LE: SAMPTE WEEK 1 of 4
This week I promise to: Th:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and meals are spaced every 3 hours thereafter

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' total reps _rounds
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2min3osec 2min30sec high 2min3Osec high Rest

Overall Duration: 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes Over:

Morning Weigh ln- X

Weiqht:
MEAL TRACKER
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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WATER INTAKE: oz.) tr n 1/2 gallon (64 1 gallon (128 oz.)
'l
Drink I gallon (1 28 oz.) or at least halfofyour body weight in ounces ofwatei A 2001b person should drink at least 00 oz. ofwater

WEEKLY REFLECTION
This week's accomplishments: Promises Broken?: This wee

This week's challenges: Confess to: This wee

Reassess Promise(s)
Strategies for next week: Recommit: Strateg ie

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 CLASSIC CYCLE: SAMPIE WEEK 3 of 4
This week I promise to: Thi:

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Overall Duration: 15 minutes 15 minutes 15 minutes 15 minutes '15

minutes C...,
Morning Weigh ln"

MEAL TRACKER
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

w
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more calories
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t

WATER INTAKE: 1/2 gallon (64 oz.) 1

Drink 1 gallon ('128 oz.) or at least halfofyour body weight in ounces ofwater A 2001b person should drink at least 100 oz. ofwater.

WEEKLY REFLECTION
This week's accomplishments: Promises Broken?: This rv:

This week's challenges: Confess to: This y.,e

Reassess Promise(s):
Strategies for next week: Recommit: Strateg

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 TURB0 fl(LE: SAMPIE WEEK 2 at 4
This week I promise to:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and meals are spaced every 3 hours thereafter

9-Minute
Mission
,f;, .$u&r&.i6*8*&i ,ffi' rfl'f;rrtr i,, jj
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reps
total
I comPleted I goluP to
total reps rounds - rePs
-reps __reps
total reps a"arltt -rounds
per circuit
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Shredders
90 seconds
Nasty Nineties
low -rounds
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Sh r::
90 seconds low
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Overall Duration: 10 minutes '10

minutes 10 minutes 10 minutes 10 minutes Ov€r::
Morning Weigh ln [,1. .-
Weight:

MEAL TRACKER
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast
r',L(. LC' LC LC
ffiw
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@-w @-w @-w @-w @-w

(within 30 min
of waking)
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Morning Guilt Free

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WATER INTAKE: E 1/2 gallon (64 oz.) o 1 gallon (128 oz) \ir'-:
Drink 1 gallon (i28 oz.) or at least halfofyour body weight in ounce5 ofwater. A 2001b person should drink at least 100 oz. ofwater

WEEKLY REFLECTION
This week's accomplishments Promises Broken?: This r,veer

This week's challenges: Confess to: This wee.

Reassess Promise(s):
Strategies for next week: Recommit: Strateg es r

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 TURBO CYCIE: SAMPIE WEEK 4 of 4 - Slinqshot Week
This week I promise to:
Monday Tuesday Wednesday Thursday Friday Saturday SundaY
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and meals are spaced every 3 hours thereaftel

o o ### @#@Qao
9-Minute t@l lffiffil
.w! s6s$Eea6a xffirffi**ffilmmlm!
Efi
Mission u EX
Up
iMonday Funday Shoulder Shaker LuckyThirteen Step It Seven Eleven
Mission Type: Enduro Sprintervals Super circuits Step Ladder Rapid Rounds

_reps total reps

got up to
_rounds
lcompleted I
_ reps total reps _reps rounds Rest

__reps total reps .i*rltt per circuit

Shredders Thrilling Thirties

30 seconds low 30 secondslow 30 secondslow 30 seconds low -rounds
30 seconds low
lntensity: 39 r".on6r L;n1 high
30 seconds high
30 seconds 30 seconds high 30 seconds high

Overall Duration: 20 minutes 20 minutes 20 minutes 20 minutes 20 minutes

Morning Weigh ln-

MEAL TRACKER
Monday Tuesday Wednesday ThursdaY Friday Saturday Sunday
*-
@@@@ ffi -4, A
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Breakfast

@-w @-w @-w @-w

(within 30 min
ofwaking) @-@ w_@
Guilt Free
Morning
Day
Snack
@-w @-@ @-@ @-@ @-@ @-@
Enjoy
anything youd
Lunch like without

@-@ @-w @^@ @-@ @-@ @-@ overdoing it.

Aim to intake
about 1,000
more calories
^1"#&""@^@il @^w @_w @_w @^@ @-@ than normal.

Dnner
@-@ @-@ @-@ @-@ @-@ @-@
WATER INTAKE: D 1/2 gallon (64 oz.) tr 1 gallon (128 oz.)
Drink I gallon (l 28 oz.) or at least half of your body weight in ounces of water A 2001b person should drink at least 1 00 oz- of water

WEEKLY REFLECTION
This week's accomplishments: Promises Broken?:

This week's challenges: Confess to:

Reassess Promise(s):
Strategies for next week: Recommit:

.\ry I
lta
 FIT CYCIE: SAMPLE WEEK 1 ot 4
This week I promise to:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
I
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and meals are spaced every 3 hours thereafter. \

ooo o &&& rIr aao

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ffi *$ $x
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Rest Rest
9

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repS total reps

lcompleted I got up to
__ reps reps total reps __rou nds
circuits _reps per circuit total reps _.rounds
-rounds
Shredders Dirty Two-Thirties 5r
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2min3osec 2min3oseclow 2min3osec low
lntensitY; 2min3osechigh 2min3osec high high
2min30sec 2min30sec high 2min3osec high Rest

Overall Duration: 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes Ove

Morning Weigh In_ w

Weioht: Y

MEAL TRACKER
Thursday Friday

x
Wednesday

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Monday Tuesday Saturday Sunday
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wATER tNTAKE|-""o'i2 n.,'", ia* (12;;r;'^-'
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Drinktgallon(128o2.)oratleasthalfofyourbodyweightinouncesofwatelA200lbpersonshoulddrinkatleastl00oTofwater

WEEKLY REFLECTION
This week's accomplishments: Promises Broken?: This w

This week's challenges: Confess to: This w

Reassess Promise(s):
Strategies for next week: Recommit: Strate<

278
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 FIT CYCTE: SAMPIE WEEK 3 of 4
This week I oromise to: Tf'
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wake Up The clock starts as soon as you wake up. Eat breakfast within 30 minutes and meals are spaced every 3 hours thereafter.

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ll
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qot up to
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rounds reps total rePs

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lntensity: 1 minute high 1 minute high 1 minutehigh 1 minute high 1 minute high Rest

Overall Duration: 15 minutes 15 minutes 15 minutes 15 minutes I5 minutes Cr:-.

Morning Weigh ln-

Monday ruesday #fito"l*+FJfff Fridav saturdav Sunday

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WATER INTAKE,*T;; gallon (64 oz.) tr 1 gallon (128 oz.)
Drink 1 gallon (1 28 oz.) or at least half of your body weight in ounces of wateI A 2OOlb person should drink at least 1 00 oz of water

WEEKLY REFLECTION
This week's accomplishments: Promises Broken?: This ,,,

This week's challenges: Confess to: This ,,., i

Reassess Promise(s):
Strategies for next week: Recommit: Stra t..

280
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 C

1. Select Your Cycle. mai

Select a cycle that works for you. Choose between the Easy and the Fit d^y
Cycle-pickthe pattern that you feel comfortable with sustaining forever. T
This cycle will keep you eating five meals every day of good quality food like
and drinking plenty of water. E
The carb cycle I feel most comfortable doing is: can't
Now let's get to the good stuff. . . . o
warc
2. Setect Your Rewards. Or

Declare it ahead of time! Dont blindly wander through the days suc- your
cumbing to drive-throughs and donuts that Bob from Accountingbrought poun
into the office. You'll quickly find yourself right back where you started. Mf
Instead, put some thought into it and treat yourself to some quality eats- Mf
because you deserve it. Maybe it's some dark chocolate, oI a caramel latte Ifi
from a fancy coffee shop. Think about your five favorite reward foods and creep

list them with the portion you feel comfortable eating. cle yo

My favorite reward foods are: follov

1. r stick r

2. can le
5. wergh
4. of sm;
5. On tmr
As-
3. Select Your Lifestyle Layers. the po
We call these regular rewards laced throughout our week "Lifestyle Lay- journe
ers." We simply lay down more and more rewards until we feel totally sat- as lonl
isfied throughout our days and feel confident that we can make it a lifestyle. keep yt

Dont worry about rewards on high- or low-carb days anymore, just keep succee

the carb-cycling pattern consistent and lay down rewards where you feel
that you need them. Whatever you do, DO NOT select to reward yourself
less than what will satisfy you. This will lead to feelings of deprivation
and inevitably going back to old destructive eating patterns. The rightway
to do Maintenance is to keep laying down lifestyle layers until you feel
satisfied!

28 6 .i:1,ili::i:rii i-li r. ii

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