F

Double Edged Fat Loss

THE MOST DANGEROUS FAT LOSS DIET IS LOIT WAS REALLY STRANGE WHEN I FOUND OUT THAT WHAT I WAS EATING WASN’T HEALTHY AT ALL... I WFAT DIET, CONSUMING AROUND 1500 CALORIES A DAY AND GAINING WEIGHT - LET’S END THIS, NOW.

I spent years trying tofigure out how to eatproperly. It can bereally confusing... Iread all kinds of dietbooks, took collegenutrition classes at PennState University, andeven went to WeightWatchers to figure outhow their most successfulclients got results...

I started eating low fator non-fat everything. Ireduced my caloric intakeby about 1000 calories aday, and I started doingintense cardio for about1-2 hours/day. I managedto lose about 15 pounds,but my energy level hadplummeted and my bodylooked malformed. I wasmiserable, and I wasdisappointed in myselfmore than words can

describe. What's worse isthat I was a Kinesiologymajor at PSU, so this wassupposed to be one of mystrong points..Basically, I felt like afailure.

Unfortunately, thebiggest lesson I learnedalong the way was thatnone of the diet plans Ihad studied trulyworked... at least not bymy definition of theword. Most peoplecouldn't keep the weightoff, or they struggled toeat on a daily basis, ortheir bodies had changedin some undesirable way.Even the best resultswere sub-par, and I wasconsidered a successstory... at least forawhile.

It's timestory strafor a newnutrition

Eat Fat, BLose Fat T

about getton your boneed to earid of it.HUGE.

AT LOSS NUTRITION

DEFL 2.0:THESE NUTRITIONALRECOMMENDATIONSARE A COMPILATIONOF MY BEST TIPS ANDTRICKS REGARDINGNUTRITION FOR FATLOSS. ENJOY :-)

Page 1

W FAT...AS EATING A LOW

to get theight. It's timeera offor fat loss.

uild Muscle,he funny thing

ing rid of fatdy is that yout fat to get.. this is

Double Edged Fat Loss

So long as you exercise, eating your favorite foods is the key to your success.I've had the unique opportunity to develop close

friendships with some of the best nutrition experts

in the world. They've taught me things that I never

would have understood without their guidance.

In fact, they inspired a passion for nutrition in

methat I never even knew I could have. I always

thought nutrition was the most boring college

class I took, and I swore I'd rather do anything than

think about what I'm eating... I was dead wrong.

Finding a sound nutritional strategy can be the

difference in feeling energetic all day long,

conquering your workout every day vs hitting the

gym and going through the motions, and developin

inflammation in your body that overwhelms your

body's immune system and prevents fat loss from

taking place as a protective mechanism. Learning

how your body responds to the dietary intake you

consume is really half the battle in fat loss. We're

going to talk about 3 basic situations, in greatest

detail for when it comes to losing fat rapidly and

developing long-term nutritional habits you can live

with to produce long-lasting results:

1. Specific Rapid Weight/Bodyfat Loss Diet

(shortterm)

2. The Live-able Diet (long-term or consistent

weight loss)

F

B

d

a

i

r

p

feeds off of my energy...

NutritionTo

Conquer

g

3. Nutrition Fo

&longterm

As you can see each

offers its own bene

one specific diet to

asking myself a few

1. What are my sp

2. Do I have other

my progress? If

strategy that co

personal needs

3. How long of a t

4. How l long wou

results?

Workouts

ind A Fat Loss Friend

elow, you’ll find a picture of my

oggie, the Keeley Monster. She’s

bsolutely my fat loss pal - we

nterval train together, stretch,

un sprints, and even treat

atients and train clients. She

Page 2

r Energy & Fat Loss (short

, but not as drastic up front)

type of nutritional program

fit. Rather than trying to choose

solve all your problems, I'd try

of the following questions:

ecific goals?

factors that may interfere with

so, can I find a workable

rrelates to both my goal and

?

ime period am I giving myself?

ld I like to sustain this level of

D

ObsReasWhy

E

ouble Edged Fat Loss Page 3

The Fastest Path To Nailing Down Your Nutrition:

AssessYour

Goals

PerfectNutritionFor Your

Goals

Eat basedupon daily

activity

level

DetermineTargetTime

Frame

IncorporateCheat Days

& Protein

Get TheRight

Supplement

Package

erveonsYou

at

FindUnrealistic

Aspects

of Diet

CommitTo Eating

Clean

Double Edged Fat Loss

Loss

Loss

Building

(Live Healthy)

Assess Your Goals

This is good for looking slim and toned, getting ripped,increasing metabolism, and short-term goalssurrounding your fitness and nutrition routines. Many

Fat

times, it doesn’t take any caloric restriction at all (orbarely any) to get a great fat loss effect. While your bodysheds fat, it builds muscle slowly.

Weight

This is important if you are overweight by more thanabout 10-15 pounds. Below that, fat loss is the mostimportant. Beyond this, it’s important for the health ofyour heart and other organs that you lose weight. 1-4pounds/week is the range you should be shooting for (4pounds/week only for 4 weeks or less)

Muscle

Building muscle is important for everyone. Withoutmuscle, your metabolism plummets, and you are at riskof gaining weight quickly and becoming unhealthy. Also,building muscle helps balance out estrogen-relatedhormone issues. It’s reasonable to strive for 1-2.5pounds/muscle per week in an aggressive plan.

The best way to do this is to eat clean. You’ll bechoosing organically, farm-fresh options, and you’llunderstand that homecooking is necessary. The chancesare, you’ll spend a bit more money on food here, but lesson supplements, doctors’ visits, and anti-inflammatory

IncreaseEnergy

Page 4

agents such as cholesterol lowering meds.

Double Edged Fat Loss Page 5

CATEGORY OF GOAL: TIME FRAME OF GOAL: RECOMMENDED GOALS TOSET FOR THIS TIME FRAME:

Fat Loss 30 Days

6 Months

"I'm so happy andgrateful now that I'velost 5% bodyfat in thelast 30 days."

"I'm so happy andgrateful now that I'velost 17% bodyfat in thelast 6 months."

Weight Loss 30 Days

6 Months

"I'm so pumped now thatI've lost 20 pounds inthe last 30 days."

"I'm so excited now thatI've lost 35 pounds inthe last 6 months."

Muscle Building 30 Days

6 Months

"I'm so proud of myselfnow that I've lost 4%bodyfat and gained 10pounds of muscle in thelast 30 days."

"I'm so happy andgrateful now that I'vegained 30 pounds ofsolid muscle in the last6 months."

Increase Energy(Live Healthy)

30 Days

6 Months

"I'm so happy andgrateful now that I'vestarted eating 'clean'in the last 30 days."

"I'm ecstatic now thatI've completelytransformed my diet inthe last 6 months."

Determine Target Time Frame For Reaching Your Goals:

Double

5-10 sfru

vegeta25-30

fruit anv

me

Carb'Energ

withminu

w

Eatinwithin

w

(ba

Find Unrealistic Aspects Of Your Diet:

ervings ofits andbles fromdifferent

d vegetableariety

Shopping for onlyorganic and

grassfed food

sources

Eating 'healthy

snacks'

Controlling Insulinlevels through mydiet to reduce fat

storage from

sugars

Eating fish everyday for improvedlymphatic healthand circulatoryfunction (plus

Edged Fat Loss

mory)

/Proteiny Combo'in 15-30

tes after a

orkout

F'

a

g a meal1 hour of aorkout

lanced)

Keeping things inmy kitchen thathelp me lose fat,not gain weightand disappoint

Page 6

myself

inding foods thattaste' good & are

lso 'good for me'

Controlling caloricintake(it's just notsomething that I

want to do)

Controlling the

food that I eat

Staying on a dietfor any more than

1 month (myfamily just won’t

tolerate it)

Double Edged F

at Los

Get The Right Supplement Package:

Yicm

w

sa

nSrisopmi

Through patentedmicroencapsulation

technology, Pro-X10™delivers up to TEN TIMESmore healthy bacteria to yourgut (50 BILLION cells daily)when compared to traditionalprobiotic products where theoverwhelming majority of the

cells are DEAD and uselessbefore ever reaching their

final destination.

Acounwbefuthne

T

clsdwpmcdai

exa

ou can supercharge yournsulin sensitivity beforearbohydrate-containingeals in just a few seconds

ith IC-5. IC-5 contains a

ynergistic blend of 5 uniquend hard-to-come-by

utrients in the exactcientific Dose™ used in

esearch to dramaticallymprove your insulinensitivity, enhance controlf your blood sugar levels,artition carbs to youruscles (NOT fat), and

ncrease fat burning.

bsorbMax™, amprehensive blend of 16ique digestive enzymes

hose key ingredients haveen shown to help your bodylly break down and absorbe nutrients contained inarly every food you eat.

BioTrust Low Carb is made

with natural ingredients. Thatmeans you won't find anyartificial colors, flavors, andmost importantly artificial

sweeteners in our protein.

OmegaKrill 5X™ is able to

deliver up to 5 times moreOmega-3 fatty acids to theinflamed cells of your bodythan even TG form fish oil, andFIFTEEN times more than ethyl

ester fish oil supplements,where 80 - 95% of the mostcritical active ingredients will

never be absorbed.

he hormone Leptin literally

ontrols every piece of the fatoss puzzle; however, researchhows that Leptin productionrops by over 50% in the firsteek of dieting and it getsrogressively worse. That is whyost people fail with long term

alorie restriction and with otheriet supplements - thesepproaches don't take Leptin

nto consideration. And that's

s Page 7

ctly what LeptiBurn does.

Do

Otea

syn

AAFedn

ne of the biggest obstacles that you are boundo face in your body transformation journey isating on the go. BioTrust Organic Protein Barsre your convenient, organic, high-protein

olution! BioTrust Organic Protein Bars offerou guilt-free, convenient, and deliciousutrition.

uble Edged Fat Loss

BioTrust™ Protein Cookies are absolutelydelicious, just like mom's over-baked cookies,but instead of fattening, they're extremely goodfor you and your waistline.

thletic Greens: The Energy Drink that isctually Healthy! Made from Natural Wholeood Ingredients. Contains probiotics andnzymes for optimal nutrient absorption andigestion. Carefully formulated by doctors andutritionists to deliver essential nutrients.

Page 8

Double Edged Fat Loss

*Bonus: Eating cle

Commit To Eating Clean:

Here are the Top 10 things I’ve learned about eatingcleanfrom Mike Geary and Isabel de los Rios:

1. Eat grass-fed beef, other meats, and/or chicken2. Eat organic whenever possible (actually FDA certified organic)3. Stay away from Trans-fats at all costs4. Use almond butter, grass-fed real butter, and coconut oil for all of

your cooking5. Stay away from soy (and other forms of estrogens in your food,

such as xenoestrogens that are on herbicides and pesticides fromnon-organic food sources, plants, and fruits)

6. Choose healthier alternatives to corn-based products (high fructosecorn syrup, Canola oil, and cornmeal-fed animals)

7. The yolk is the healthiest part of the egg, but the key is reducinginflammation in your body as to not develop ‘bad cholesterol’deposit on your arteries

8. See food as an ‘energy source,’ not craving. Once you do this, yourtemptations go away because you want to ‘feel great’

9. Consume more protein and stay away from starchy foods with littleto no nutritional value

10. Watch hydration. This is key for all other vital bodily function.

Page 9

an can eliminate many food allergies & IBS.

Double Edged Fat

Here AreConsumi

1. 0.8 t(idea

2. Lowsigni

3. Cheaproteresp

4. Cheanot a

5. Moregram

6. Protemus

7. Shakwhile

8. Eat p9. Watc

dige10. Stay

psyc

Loss Page 10

Incorporate Cheat Days And Protein:

The Top 10 Things I’ve Learned About Cheat Days &ng The Proper Amount Of Protein From Joel Marion,

John Romaniello, and Nick Nillson

o 1.2 grams of protein per pound of bodyweight, per daylly based off of Lean Body Mass, or LBM)fat, low-carb over a period of 3-5 days can lower Leptin,ficantly, and destroy fat loss potentialt days can be reasonably followed by fast-days andinonly days when trying to lose fat or build muscle,

ectivelyt days are better than 'cheat meals' - make it a day per week,meal or snack per dayprotein, period. Even more if you're building muscle... (1.2s/pound of lean body mass for this person)in helps build muscle glycogen stores, which is what allows

cle to functione days can prove useful for both discipline and cleansing,also providing the right type of calories for weight loss

rotein with every meal and after every workouth bowel habits - should be easy and quick for healthy

stionaway from the scale for 2 days after you cheat - it's ahological mindset killer!

Double Edged Fat Loss

Here AreEating

1. Observeof hung

2. Hydrati3. Eat you4. Create

Reward5. Small, f

healthy6. Gourme

long totasteful

7. Massivepoor we

8. Eat 5-6improve

9. Plan toveggies

10. Low fatto caus

Observe Reasons Why You Eat

Page 11

& Shape Long-Term Success:

The Top 10 Things I’ve Learned About Emotional& Long-Term Nutritional Success From John

Davenport & Sue Heintze:how you feel when you eat (was there a cause outside

er?)on is key. Make sure you drink at least 3 liters/dayr favorite foods, but for the right reasons.a positive-association with food by using a Positive-System

riendly penalties for eating the wrong stuff can be ahabit to follow (such as betting a friend)t food can taste great! ...and it doesn’t have to take thatprepare when done right. Following a healthy, butcookbook can be very helpful.caloric restriction usually results in self-loathing and

ight loss outcomes.planned meals per day to reduce emotional eating andmetabolism while avoiding hunger/cravings.

eat a lot of fiber. This is easiest through greens and.diets make you hungry and upset. They are more likely

e you to be driven back to the wrong foods in the end.

Double Edged Fat Los

Here AFor W

Romani

Workout D1. Pre2. Pos3. 15-4. Mo5. Get

Non-Work1. Go2. Wa3. Sug4. Try

day5. Cho

s Page 12

Eat Based Upon Daily Activity:

re The Top 10 Things I’ve Learned About Nutritionorkout Days and Non-Workout Days From John

ello, Nick Nillson, Mike Geary, Isabel de los Rios, &Joel Marion:

ays:-workout carbst-workout shake (of some sort)30% more calories for dayrning nutrition sets the dayaway with more, so enjoy this a bit for long-term success

out Days:to bed hungrytch hydration for healing of muscles from previous daysar consumption should be at a minimumto avoid cheating on these days - best to work out on cheatsose good fats that fill you and keep you satiated.

Double Edged Fat Lo

Here Are TFat Thr

1. Keep t2. For ra

day an3. Clean

fiber in4. Eat or5. A calo6. Insulin

of fat7. Calorie

certainnormadeplet

8. Don'tnatura

9. Use thprotein

10. Eat m

Bonus Module: Lose Belly Fat

ss Page 13

Through Your Diet:

he Top 10 Things I've Learned About Losing Bellyough Good Nutritional Habits From Josh Bezoni:

o the outside of the supermarket; avoid the isles.pid belly fat loss, try to eat 30 grams of sugars/carbs perd 30 grams of fiber.out the 'toxic waste' your body produces by increasingtake.

ganic; it's easier on your body.rie is not a calorie - protein burns 20% of itself.levels are the 'master hormone' for your body in terms

storage, in a sense.-confusion (tricking your body by changing calories in apattern) allows Leptin levels and other hormones to stay

l, as opposed to caloric-restriction ultimately leading toion of these hormones.count calories. Look at your food choices and eat morel foods, instead of process foods.e fist rule for food choices (to determine how much, carbs, and fat to have in your food)

ini-meals, not snacks.

Double Edged Fat Loss

Now

that your target time-fra

has passed to reach your go

time to answer the following q

and then review the purpo

yourupcoming phase

Loss

Loss

MuscleBuilding

(Live Healthy)

Assess Your Goals:

me

als, it's

uestions

se for

:

1. Hav

2. Wa

3. Do

4. How

ser

5. How

suc

e I reached my goal?

s my goal Realistic?

I have the same goal anymore?

can I adjust my goals to best

ve my current needs?

could I have been even more

cessful?

Fat

This is good for looking slim and toned, getting ripped,

increasing metabolism, and short-term goals surrounding your

fitness and nutrition routines. Many times, it doesn't take any

caloric restriction at all (or barely any) to get a great fat loss

effect. While your body sheds fat, it builds muscle slowly.

Weight

This is important if you are overweight by more than about 10-

15 pounds. Below that, fat loss is the most important. Beyond

this, it's important for the health of your heart and other

organs that you lose weight. 1-4 pounds/week is the range you

should be shooting for (4 pounds/week only for 4 weeks or

less)

Building muscle is important for everyone. Without muscle, your

metabolism plummets, and you are at risk of gaining weight

quickly and becoming unhealthy. Also, building muscle helps

balance out estrogen-related hormone issues. It's reasonable to

strive for 1-2.5 pounds/muscle per week in an aggressive plan.

IncreaseEnergy

The best way to do this is to eat clean. You’ll be choosingorganically, farm-fresh options, and you’ll understand thathomecooking is necessary. The chances are, you’ll spend a bitmoremoney on food here, but less on supplements, doctors’visits, andanti-inflammatory agents such as cholesterol loweringmeds.

Page 14

Double Edged Fat Loss Page 15

Thanks for checking out this guide!

As a review, here's what you'll need to do next:

1. Be sure to go the members' area and listen to/read all of theinterviews I've added up there for you.

2. Decide on all supplements that you're going to get to fillthose 'nutritional voids' in your diet.

3. Develop a passion for nutrition by finding a plan that suitsyou, personally.

Nutrition doesn't have to be that hard. There's a fundamentalmindset shift that takes place when you finally learn that nutritionproduces a reaction in your body that dictates how you live, feel,and interact with others.