21 day rapid fat loss plan

7/30/2019 21 Day Rapid Fat Loss Plan

1/21

21 Day Total Body

Transformation

1


2/21

Copyright 2007-2011 by Go Fitness Inc.

All rights Reserved

No portion of this book may be used, reproduced, or transmitted in any

form or by any means, electronic or mechanical, including fax, photocopy,recording, or any information storage and retrieval system by anyone but

the purchaser for their own personal use. This manual may not be

reproduced in any form without the express written permission of Dan Go,

except in the case of a reviewer who wishes to quote brief passages for the

sake of a review written for inclusion in a magazine, newspaper, or journal,

and all of these situations require the written approval of Dan Go prior to

publication.

The information in this book is for educational purposes only. Theinformation in this book is based on my own personal experiences and my

own interpretation of available research. It is not medical advice and I am

not a medical doctor.

The information within this book is meant for healthy adult individuals. You

should consult with your physician to make sure it is appropriate for your

individual circumstances. Keep in mind that nutritional needs vary from

person to person, depending on age, sex, health status and total diet.

If you have any health issues or concerns please consult with yourphysician.

Always consult your physician before beginning or making any changes in

your diet or exercise program, for diagnosis and treatment of illness and

injuries, and for advice regarding medications.

2


3/21

The BodyBack Fat Loss System will unofficiallyrelease on January 11th 2011 via an invitation only

discounted 3-day pre-sale.

It is the most effective fat loss program everDeveloped to help you get your body back. Period.

Because you downloaded this report, youreon the exclusive invite listif you want it,

at that time, youll get it before anyone else,

AND at the pre-sale discount.

Congratulations.

Now, lets get you back into those skinny jeans...

3


4/21

Introduction

Hey thereits Dan Go and before we get into changing

your body I want you to do one thing and one thing only

right now.

Give yourself a High Five

Did you know that when people download a free report only

3% of people actually read them regardless of the

information thats in it? I cant lie. Ive been guilty of thistoo :P

So pat yourself on the back for being the 3% that opened up

this report and actually read it. If I see you in person Ill do

the same.

4


5/21

Now this is not like any other report you may have read in

the past. Other reports like to tell you things you already

know and leave clues as to what you should be doing next

without no real instructions as to how to go about doing it.

You knowthe whole I give you the top 100 tips to losing

fat but you gotta figure it out for yourself or buy my book

to get the entire plan type of deal.

The reason Im doing this is because everyone and their

momma has been asking me to give the straight up, no BS

facts on how Im able to get women into incredible shape

by only exercising less than 1 and a half hours a week.

So I finally caved in to their demands (Im such a sucker for

peer pressure).

So finally.here is the straight up, no bs, step by step

plan on how to get your body back (or start the process

of getting your body back) in 3 weeks using my proven

fat loss strategies. And again.it will take you lessthan 1.5 hours a week to do it.

So thanks again for reading this. Put it to use immediately

and you will get back the body you had when you were in

collegeor even high school

5


6/21

How You Can Use Your Mind To Attract Your

Goals To You Automatically Without Efort

If you want to skip this part and get directly into the

workouts by all means..do it. But do come back here

because it is CRUCIAL to your success.

First of all..100% of all SUCCESSFUL people set goals

for themselves.

Think of your mind like a heat seeking missile that will

magnetize itself to a target.and will stop at NOTHING

until it has reached it. Zig Zagging its way until it

eventually hits its target.

Dr. Maxwell Maltz author of Psycho Cybernetics The

Psychology of Success has said that your mind is anAutomatic Success Mechanism that needs a specific goal

to strive for. So when your write down goals such as I

want to fit into a size 3 dress or I want to get back into

6


7/21

my high school jeansyour mind will automatically

move towards that destinationHow cool is that??

He also said that your mind can be an Automatic Failure

Mechanism in that if you set negative goals for yourself,your mind will automatically attract itself to that goal. So

when you say, Why am I always fat? or Why do I never

lose weight? or you write down goals such as, I dont want

to drink alcohol anymore or I dont want to smoke

anymore or I dont want to be fat anymore your mind

will automatically target in on it because it just sees the

words: smoke, fat, alcohol and thinks you want more ofit.

Heavy stuf to digest I know but dont worry. Youll get it.

I could go through the whole theory of goal setting and

how your mind works but I would much rather tell you what

7


8/21

to do and skip the theory. If you want to learn more on the

hows and whys of using your mind for success I highly

recommend getting the book, The New Psycho Cybernetics

by Dr. Maxwell Maltz. It has literally changed my life.

Heres what you gotta do:

Write out specific goals for yourself.

Make them SPECIFIC. And make them somewhat

unattainable. Shoot for the stars and youll end up on the

clouds is what I always say. So if your goal is to lose weight

then state your goal of how much you want to weigh.And write them down on a paper. Dont type them or say

them out. Write them on a paper. It is more efective when

you write down your goals.

Make an image of yourself and how you want to look

like

Use pictures, put them up on a billboard, do what it takesto get that specific body you want etched in your mind.

Write out your vision on paper kinda like a movie scene.

Make an image of the things you have to do to attain

this goal

You cannot just make an image of the person you want to

be without imagining the type of work you will have to do

to attain it. This will make the image more real and also setyour mind and your body to automatically do those things

you need to do to get the body you want.

When I was dieting down for a photo shoot I was imagining

not only the body I wanted but also the things I had to do

8


9/21

like: Workout safely and intensely, plan out my meals and

pack them, drink my water and say no to things that would

set me back like drinking alcohol.

Spend 10 Minutes each day (10 Minutes waking up inthe morning and 10 Minutes before going to bed)

visualizing these things for the next 21 days. You will

be amazed at the results you see.

The BodyBack Nutrition Program

The Quickest and Easiest Nutrition Program to Lose Weight

Okay so you got your mind in the right spot. You set goalsand know exactly what you want to achieve. Now I want to

show you a quick and easy way to lose weight with our

nutrition program:

The Green Face Diet

9


10/21

The fact isI hate diets.except for this one. And you

should never go on a dietExcept for this one.

Now there is a way you can eat the foods you like (chips,

cakes, ice cream, burgers, fries, pizza etc.) but I want youto get the basics down first. And also you have to do it in a

certain strategic way to be able to lose fat instead of gain it.

So for now we will have to skip on that.

Before getting into the Green Face Diet, I want you to make

sure you are following these 7 Nutrition principles first and

if not thats okay. Start doing them now:

1. Eat 3-4 times a day. 3-4 hours between meals.

2. Drink non calories type of liquids. Green Tea and

Water are best. Aim for at least 2 Litres of water a day.

3. Eat whole real foods, stay away from processed foods

and sugars for now.

4. Have a protein and fat source for every meal5. Only take in carbohydrates through vegetables and

fruits.

6. Limit (1 drink per sitting) or totally get rid of alcohol

intake. Alcohol severely limits your bodies ability to

burn fat.

7. Mind your portion sizes: Meat should be the size ofyour palm, no carbs for now, and as many veggies as

you want.

10


11/21

What is the Green Face Diet?

It is probably the most awesome and simplest way to reset

your body, lose weight and start the process of getting your

body back.

The Green Face diet is where you dont eat anything unless

it was grown from the ground or had a face.

It is also called the caveman (or cavewoman) diet.

Simple and Easy, you apply it to your body for the next 3

weeks you will drop weight from your body quickly and

faster (Quick Fast ) than anything you have ever tried.

And thats it! Simple yet so efective that you will be

burning fat faster than you can say, No Bread Please at

your next meal.

11


12/21

The BodyBack Workouts

The BodyBack Workout is not One Workout per say but acombination of workouts put together to ensure that your

body incinerates fat ofof your body, burns fat in your

sleep, doesnt let your body plateau, workout in less than

half an hour, and generally kick fats ass to the curb (or the

fat ofof your ass).

The problems with most workout programs is that the

program is based on one specific way of working out, sowhat end ups happening is your body adapts to the specific

form of exercise programming and ends up hitting a

plateau either in weight loss, fat loss or both.

12


13/21

The BodyBack workout was designed based on specific fat

loss principles to always change to shock your body into

new results. We do not only provide this change with the

actual workout program, we also do it in terms of:

- Resistance

- Duration of exercise

- Tempo Training (which will not be done during this

workout as it is an advanced technique your body

needs to be primed for)

Every three weeks we will be changing the workout andevery single workout will be diferent.

So you will literally never have the same workout.EVER.

Say HELLO! to amazing fat loss results and a new body.

Say GOOD BYE! to boring exercise routines, weight loss

plateaus, long hours slaving away at the gym and not

seeing results.

13


14/21

Women who have done this workout have lost more than

the average 1-2 pounds a week.

When I first came out with this program a girl came into my

womens boot camp looking for fast results. She had doneeverything and was also doing cardio for an hour a day, 5

days a week. She was also a fitness instructor.

Suce it to say she didnt think that my workout program

would work on her body.

I really took this on as a challenge. How could I help a girl

who was active 5 days of the week to break past her plateauand start losing weight?

And how could I do this using just her bodyweight, a 5-10

pound pair of dumbbells and just a stability ball?

So here I had this girl who

had been exercising for years, she was active 5 days out of

the week doing cardio and aerobics classes...I mean she

was a fitness instructor for gods sake.How could I help her lose more weight than she had lost

already?

14


15/21

So what happened?

To keep a long story short, she did my program for 4

weeks, followed my simple nutrition strategy, and lost 17

pounds in 4 weeks!

That is 4.25 pounds of scale weight lost per

week.

She continued on with the program for one more month

and ended up losing 25 pounds in two months, which is

still 3.125 pounds a week.

I recently have been training Jackie Kemp through my boot

camp, doing the same workouts and she has lost 8 pounds

in 3 weeks already.

This stufworks.

Try this workout out for at least 3 weeks, do the simple

nutrition principles and you too will be amazed at the

results you get from this program.

I truly believe that the way this exercise program is

structured, you can actually do this program continuously

and challenge your body every week, month and year into

new results because the workouts never are the same and

you are constantly changing up the way you workout.

15


16/21

So here is how you do it:

All of these workouts were meant to shock your body into

new results. This type of training has been proven to burn

fat 9x faster than traditional exercise and elevate yourmetabolism up to 36 hours past exercising so you will be

burning fat in your sleep.

If this is your first time doing the program please pace

yourself and work at a pace you feel comfortable. The best

thing about the program is that you can pace yourself and

make it as hard or as easy as you want to.

What equipment do you need to do the workouts?

You wont need a lot to do the workouts because they were

designed to be done without the use of fancy shmancy

equipment and also can be done in a very small area (ie. the

area in front of your TV)

To do the workouts you will need:1.A stability ball

2.One pair of 8-10 pound weights

3.A chair (without wheels)

4. A timer (a workout soundtrack will be provided in the

program)

And thats it. You will get further detailed instructions in

the next section and in the workouts.

16


17/21

The Rapid Fat Loss Program you will be

using for the next 21 days*The workout may leave you feeling a little breathless and

at times nausea. So any time you start a new Fat Loss

Workout you will pace yourself to make sure your body get

used to the workout.

Each time I change a workout program for my clients they

always say the same thing, This Insert Fat Loss program

is harder than the last Insert Fat Loss Program. The thing

is one fat loss program is not harder than the other.its

just diferent and they challenge your body in diferent

ways.

In many waysits good to be diferent

17


18/21

This is the beauty of the entire program. Each workout will

not allow your body to enter into the dreaded fat loss

plateau because you are constantly challenging and

shocking your body, your central nervous system, your

cardiovascular system and your mental system into newresults. Just when your body is getting used to one

workout.you totally change it up and shock it into new

results.*

We have 4 diferent efective workout programs we use to

get your body back into the shape it was before but to

avoid confusing you and making things complicated we

only will be doing one exercise program for the full 3weeks:

18


19/21

50/10 CIRCUITS aka. The One Minute AfterBurner

Workout

50/10 circuits challenge your muscles by keeping it

under a extended length of time within one exercise.

In caveman termsyou just do the exercise for longer

than usual.

You will have 5-10 exercises to do within one whole

50/10 circuit and the workout will last you exactly 20

minutes.

Each workout will last 50 seconds and you will have 10seconds to get into the next exercise. You will use

your own timer (Im working on having an interval

timer done at this moment.)

You will do the entire circuit 4 times over.

You should aim for as many repetitions as possible

Open the document called 5010workout and you shouldhave the workout program as well as the exercise

descriptions that come along with it.

Do this exercise program, along with the Nutrition plan

outlined in this report and you will see in the mirror a body

you have not seen since high school.

19


20/21

Conclusion

Okay so you got the nutrition plan at your disposal and you

got your workouts all laid out for you.

The only thing you gotta do now istake action and do it.

The two things that separates women from achieving their

goals and not achieving them is the successful ones take

MASSIVE ACTION and take responsibility for themselves.

Your next step is to follow the nutrition plan and open up

the 50/10 workout file to get started.

Create momentum and start doing these workouts now.

20


21/21

About Dan Go, CPT, NWS

Dan Go is Canadas #1 Authority on Helping Women get

their bodies back . Not only has he changed the bodies of

thousands of women across Canada, he did the same for

himself and managed to change his body from 204 pounds

at 32% body fat to a lean 170 pounds at 10% body fat.

He also owns and operates the #1 Womens Boot Camp inthe Greater Toronto Area

He has been featured in the Globe and Mail, Canada.com,

National Post, Maximum Fitness Magazine and has been

featured on TV with Daytime Live with Jacqueline Betterton

and York Region Living with Julia Suppa.

When it comes to helping women get their bodies back,

Dan is the Go-To person that delivers time and time again.He has helped thousands of women get their high school

bodies back through his Womens fitness boot camp and he

will do the same for you.

Rest assured you are in good hands.

21 day rapid fat loss plan

Documents