the ultimate kettlebell training and fat loss

The Ultimate Kettlebell Training & Fat Loss Book

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The Ultimate

Kettlebell Training & Fat Loss Book

By

Corey Lewis

Aka Sergeant Slim


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Legal Notice

This book is © 2012 Corey Lewis. All Rights Reserved. Unauthorized

Reproduction is Strictly Prohibited.

The information contained in this publication is for general information

purposes only. While we endeavour to keep the information up-to-date

and correct, we make no representations or warranties of any kind,

express or implied, about the completeness, accuracy, reliability,

suitability or availability with respect to the publication or the information,

products, services, or related graphics contained in this publication for

any purpose. Any reliance you, the reader place on such information is

therefore strictly at your own risk. In no event will we be liable for any

loss or damage including but not limited to; indirect or consequential loss

or damage, or any loss or damage whatsoever arising from loss of data or

profits stemming from or in connection with the use of this publication.

We cannot guarantee results as results will differ from person to person

and will depend on the effort taken. You are taking the decision to try this

method, and there are no guarantees to your success.

No part of this eBook may be reproduced, copied or transmitted by any

means – electronic or hard copy, including photocopying and recording -

without expressly written and signed permission from the author.

Violations of this copyright will be enforced to the fullest extent of the law.

BUSINESS CONTENT DISCLOSURE: The author of this eBook may

have an affiliate relationship and/or another business connection to the

providers of the products, goods and services that are contained within

this book....and may be compensated when you buy from a provider.

Always perform due diligence before buying anything online via the

Internet...or offline, for that matter.

MEDICAL DISCLAIMER: The information provided in this eBook is for

educational and informative purposes only and is not intended as medical

or professional advice. You should always consult your doctor before

making any changes to your diet, nutrition or exercise program.


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My intent with this book is to provide you with the information that I

personally used to see results. My goal is to educate you on the principles

of proper nutrition and exercise. There are no health claims made with

the material provided to you in this eBook.

The author and publisher of this ebook will have no liability or

responsibility to any person with respect to any of the information

contained in this book. The user assumes all risks for any injury, loss or

damage alleged to be caused either directly or indirectly by using any of

the information described in this eBook.

BUSINESS CONTENT DISCLOSURE: The author of this book has an

affiliate relationship and/or another business connection to the providers

of the products, goods and services that are contained within this

book....and may be compensated when you buy from a provider. Always

perform due diligence before buying anything online via the Internet...or

offline, for that matter.


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Contents

Introduction............................................................... 6

Chapter 1: Why Do I Gain Weight? ............................. 8

The Major Causes of Weight Gain .................................................... 8

Should I Go On A Diet? ................................................................ 11

How Diets Work .......................................................................... 17

Industry Secrets ......................................................................... 20

Chapter 2: What Do I Do Now? ................................ 23

Stepping Out of Your Comfort Zone ............................................... 24

Who to Approach When You Want to Lose Weight? .......................... 25

Persisting Through Failure ............................................................ 26

Buddy System ............................................................................ 28

Why Maintaining a Daily Schedule is Critical ................................... 28

Chapter 3: Healthy Nutrition and Its Benefits .......... 30

Calories In - Calories Out ............................................................. 30

Clean Eating ............................................................................... 32

Water Is Your Best Friend ............................................................. 33

Chapter 4: The Importance of Exercise .................... 35

Exercising .................................................................................. 35

Why HIIT is Better Than Running .................................................. 36

Add Strength Training With Kettlebells to Your Routine ..................... 38

Chapter 5: Living the Healthy Lifestyle .................... 75

The Secrets of Staying Healthy ..................................................... 76

The Advantages of Staying Healthy ............................................... 78

Chapter 6: The Best Diet Supplements ..................... 80

Daily Vitamin Supplements: Why You Need Them ............................ 82

Why? Is There an Answer? ........................................................... 85

Now, This Is Where The Balance Comes In ..................................... 85

Which Meal Replacement Shake? ................................................... 86

Natural Testosterone Supplements ................................................ 87

Nutritional Supplements for Athletes .............................................. 90


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Conclusion: Ready…Set…Go! ................................... 94

About Corey Lewis: .................................................. 96


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Introduction

Is this finally the time you are going to say “Enough Is Enough”?

I am ready to start on a path to a healthier me, I’m NOT gonna make any

more excuses and I am going to make a change by shedding some of

those extra pounds…No matter what!!!

If it is then get ready to…

DROP THE FAT ACT AND CHANGE YOUR LIFE!

I’m simply amazed at what I see on the Saturday morning and late night

infomercials. They tout these gadgets and gimmicks that promise easy

weight loss. How many of us have seen these “ab gadgets” that we sit in

and rock and the fat just seems to melt away?

Have you read the very small print at the bottom of the screen? Well it

essentially tells you that you must implement some form of diet in order

for it to be effective.

In this day and age it is easy to be tempted by promises of rapid weight

loss that are given by certain weight loss programs, or offered as a result

of “magic diet pills”, or other “miracle weight loss diets”. But honestly, it is

a total load of B.S.

There are a few basic truths you should know before you decide on how

you will proceed.

First, realize that there is NO miracle weight loss treatment.

While It is possible to lose significant weight by adhering to a highly

restrictive or other popular fad diet, in reality the biggest problem with

that is it is not sustainable long-term.


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Besides the obvious negative side-effects to your health, I’ve come to

realize that the word “diet” conjures up restrictions in my mind. When

you look in the dictionary for diet here’s one of the definitions: “a regimen

of eating and drinking sparingly so as to reduce one’s weight.” It is no

wonder diets don’t work!

Studies have shown that the majority of people who are overweight and

embark on a crash diet, that they regain the weight lost almost instantly.

They are then in a much worse state of health than those who remain at

their original overweight size.

Let’s be candid with each other, losing weight hasn’t changed since we’ve

walked this earth on 2 legs. What’s changed is the marketing of how to

lose weight. In the end, you must have negative energy balance.

How do you achieve negative energy balance? First, you can decrease

the amount of food you are eating each day. Secondly, you can increase

the intensity of your workout sessions. And lastly, you can apply a

combination of the first two. That’s it.

With that being said... there is no miracle, only tried and tested

nutritional and exercise advice, and this is what this book is all about.

The goal of this book is to cut through the BS that exists all over the

Internet and to help you finally make a lifestyle change and help you

finally achieve the goal weight you’ve decided is best for you.

Today is the day to make the decision to LOSE THE FAT AND CHANGE

YOUR LIFE…FOREVER

Follow along with me on my blog at www.sergeantslim.com/blog for tons

of real weight loss tips.

https://nplink.net/9o97kprn


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Chapter 1: Why Do I Gain Weight?

With the rush of our everyday lives, the advancement of technology,

along with the conveniences of fast food, it sure is hard to stay active and

eat a healthy, balanced diet. But if you know how to do it, it can be done,

even with a busy lifestyle.

In this first section of the book we are going to look at:

The main reasons why we gain weight

The people we need to talk to when we decide we are ready to lose

the weight

Why keeping yourself on a schedule actually helps you to lose the

weight

Weight loss secrets

Plus many other subjects that will help you to learn how to finally

take the weight off and keep it off once and for all

The Major Causes of Weight Gain

We eat more calories than our body needs in a day, so the excess

gets stored as fat. We all know this, but why is it that 63% of

Americans are fat or overweight? Look at the size of the portions we eat

today, they are enormous.

When we consume more food than we are burning, we are in positive

energy balance. In essence we store the excess as fat. This can be a

good thing, if we were cavemen and we know if we were not going to eat

for 7 days, but for those of us who live in western society, this simply isn’t

the case.

• You’re Not Getting Enough Sleep. If you are dieting and exercising

and still not losing weight, it might be time to address any sleep issues

you may have. Two Canadian Obesity experts in the Canadian Medical

Association Journal report that there is mounting evidence that suggests a


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link between weight loss and sleep. In fact, the study found that people

who go to bed late actually consume 400 to 500 more calories!

• Your metabolic rate. As we age, we lose about 10% of our metabolic

rate every ten years after the age of 25. However, this can be stopped if

you do kettlebell training as prescribed in this book. In essence when we

have more lean muscle, our metabolic rate is increased because our

bodies have to repair the muscle from the workout causing more muscle

to be built. Whereas when we are sedentary, this doesn’t occur and we

get fatter!

• You have poor eating habits. In my research for this book, I

discovered that people in the West are 30lbs heavier today than they

were 100 years ago. What’s even more interesting is they ate more fat!

What they didn’t eat was processed food. Jack Lallane said it best, “If

man-made don’t eat it.”

You see sugars, starches, and most anything with flour is turning us into a

society of obesity. In 2009 according to F.A.S.T.Foodfacts.com the fast

food industry alone spent 4.2 billion dollars on advertising! No wonder we

are fat. Many folks have found a meal planner to be useful to help guide

them in the right direction.

• Larger portion sizes. We all know this. I’ll use fast food chains as an

example. The size of the soft drinks, and fries has increased from when I

was a kid. Most people are simply eating too much. As mentioned in the

previous paragraph, this meal planner can help you realize what a portion

should look like.

• Exercise or the lack thereof. This is killing us as a western society.

According to designedtomove.org, for the first time today’s kids are the

first generation with a shorter life expectancy than their parents. The

human body is designed to move. Regular exercise is essential to getting

to and maintaining a healthy weight-and so is what you eat, how you eat

and how much you eat. I invite you to follow along Sergeant Slim as he

prepares to become the fittest man in the world.


http://bit.ly/2NYqQbR



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Learn portion control. A simple rule of thumb here without weighing or

measuring is to use your hand for measuring. Men-you need 2 portions

of protein and ladies you need 1 portion. A portion would be the size of

your palm.

For carbohydrates, both men and women should select a portion that is

the size of your fist. Lastly, fats, like mixed nuts, walnuts, etc, think the

size of your thumb.

For men you should eat protein the same size as your palm. This is

usually a huge factor for most people, and they do not realize how much

they are actually eating. A portion of food the size of your fist is generally

all that should be eaten at one time, because that is the size of your

stomach as well.

Stop eating when you are 80% full. This is a technique that I employ

90% of the time, and it obviously will help you consume less food. Think

portion control here, as what better way to control what you are putting

into your mouth than eating less food each meal. This will equal a lot of

weight loss over the course of a year.

Try slowing down your eating and don’t eat in the car, standing, or

walking. The only time you should eat is at a table. The reason for

eating slow is that your brain receives a signal to tell you when you are

full.

When you are eating fast, the signal is not received by the brain and you

tend to over eat as you are not “full”. I understand that you get busy,

when you are busy a healthy meal replacement may help you achieve a

healthy body weight.

Another thing to watch of course is your intake of fatty and sugary foods.

We all need nutrients, including healthy fats, to keep us balanced, but

eating a lot of junk food and sugary drinks will attribute greatly to us

gaining more weight. Processed foods don’t generally have a lot of

nutrients in them, or any at all, and they are high in salt, sugar, and

unhealthy fats.



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People tend to use their busy lifestyles as an excuse to gain weight. This

is where you really need to plan ahead to avoid any traps that will cause

you to make poor nutrition choices. As a famous bodybuilder once said,

“Tupperware is a key piece of equipment when training.” I couldn’t agree

more.

With a meal planner like the one in the link, you can prepare your meals

for the week, and receive a shopping list for everything that you need for

all of your meals. Then use the Tupperware and prepare those meals on

Sunday, freeze them, and take them out each morning for the day. No

thinking involved, as you already know what you are eating for the day.

Now breakfast can be a tough one to get in, so rather than make a poor

choice or not eating at all, I recommend a meal replacement to keep you

on track.

Should I Go On A Diet?

The short answer is absolutely not. They don’t work for the long-term.

As we’ve already discussed, with heavy marketing of the latest “diet fad”,

it’s hard to not get caught up in all of the hype. This is exactly what

Corey Lewis discusses in his book Sergeant Slim’s Weapons of Mass

Reduction. Instead of diet, think lifestyle change, because this will

develop a lifetime of healthy eating and exercise habits rather than the

short term diet fix.

Do you like cutting out entire food groups such as carbohydrates or

drinking weight loss shake after weight loss shake that simply do not

taste very good and do not fill you up?

It seems like most folks will start a diet around some life events like a

wedding, a high school or family reunion, or the big one-New Year’s

Resolution.

If that is your only goal, I would encourage you to do your homework and

consider Sergeant Slim’s Weapons of Mass Reduction which is more of a

common sense approach to achieving a healthy weight. At least when







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you achieve your short term goal, you understand how to maintain the

weight loss long-term.

Setting Goals…Think SMART

Before embarking on any kind of change to our normal everyday lives,

you’ve got to have a reason why you are doing them. These would be

considered goals.

The reason why goals are important is that you will quit when the going

gets hard. Maybe, you recently went from a size 40 pants to size 42 and

you are tired of being heavy. Perhaps, your doctor has told you that you

need to lose 50 pounds or face the real possibility of a heart attack.

Your goals have got to be real. You do this by writing them down so that

you can display them somewhere and see them every single day. The

formula I like to utilize is the acronym S.M.A.R.T.

Specific: If you only have a general idea about where you are headed, is

a sure way to fail before you even begin. If you were planning to drive in

New York City, you wouldn’t just drive to reach a specific location would

you?

In contrast, you would have detailed instructions before setting out, to

ensure that you made it to your specific destination. In the same token,

a broad statement like, “I want to get in better shape” simply won’t cut

the mustard.

It has no power behind it, and you won’t even know if you’ve reached

your goal. How so? If you simply lost a single pound, technically you

would be in better shape than when you started!

Clearly, this is probably not what you had in mind, so get specific, and nail

down precisely what you really want. Try a goal like, “I want to lose 35

pounds and fit into the same pants I wore in college, by the end of this

year.” See the difference? You will now know when you’ve arrived at your

destination, if you use details like this.


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Measurable: This goes hand in hand with keeping your statement

specific, as your goal needs to be measurable. What does this mean?

Make sure your statement answers a definitive question like, “how

much?” Using the same example from above, the answer would be 35

pounds.

However, you can take this even further, to help you stay on track.

Instead of only including your overall goal, create smaller milestones that

you’d like to hit along the way.

You could say something like, “I want to lose 35 pounds, meaning I have

to shed at least 3 pounds every month for an entire year.”

This gives you a great way to track your progress, which will help you to

stay motivated. After all, as the old Chinese proverb says, a journey of a

thousand miles begins with a single step. In the same way, you can’t lose

35 pounds all at once, buy you can lose 1 pound this week!

Attainable: This one is self-explanatory, and you need to keep your goal

within the realm of reason. Don’t expect to get on the treadmill one time,

and drop twenty pounds in one day! Instead, you need to break down

your goal into bite-sized pieces, which are aggressive enough to keep you

working hard, yet achievable too.

Otherwise, after a few weeks of failing to hit your expectations, you may

give up altogether. It would be better to set your goal lower, and then

ratchet it up as you exceed it consistently every week.

Realistic: An attainable goal is by its very nature realistic, but there is a

subtle difference between the two. It may be possible to hit a certain

benchmark, but you may not be willing or able to do so.

For example, while lowering your body fat to 7 percent may be physically

possible in theory, it may not be realistic! If you are starting out as a

couch potato, or 100 pounds overweight, then your goal should be to get

in reasonable shape. Trying to go from your present condition to the


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fitness level of a triathlete isn’t truly realistic, and you may be setting

yourself up for disillusionment down the road.

The fact that it is possible (attainable), doesn’t mean you have a

reasonable chance of success (realistic). So, try to keep your goal

somewhere in the middle, and you will be fine!

A good statement would be, “I want to lower my body fat percentage

from 22 down to only 14 percent in seven months.”

However, remember that a challenging goal may make your task easier,

because it will keep you motivated. Setting the bar too low, can leave

you feeling bored. Only you can decide where the right balance is, and

you can always set your sights higher midway through, if you need an

extra kick in the pants!

Time Determined: You have probably noticed that each example has a

specific time frame included. This is essential, as otherwise you won’t

know how to plan along the way.

If you give yourself 2 years to lose 50 pounds, then you’d only have to

burn off 2 pounds a month. However, if you plan to drop the weight in

only 1 year instead, then you’ll have to double that figure.

Therefore, your deadline is a critical part of your goal, and it should be

very specific.

Now What?

Okay, now you have a targeted goal in hand, which you’ve worked hard to

make compelling! What’s the next step, and how can you use this to its

fullest effect? As already mentioned, you need to reinforce this goal

every day, by displaying it somewhere you will see it consistently. This

will remind you what you are after, and it can help you to build new habits

as well. It only takes 21 days to start a new habit or routine, so after

three weeks of eating right and exercising, you will have a much easier


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time of things.

However, if you’ve struggled with your weight for years, you may be very

entrenched in your sedentary lifestyle and patterns of eating. You may

need to get aggressive, and try something a bit crazy to snap yourself out

of this rut!

Is a poor doctor’s report what is finally pushing you to lose weight? Then

put up your clinical notes, blood tests or just a reminder about your poor

level of health right next to your written goal.

Why on earth would you do something so morbid? You see, if you are like

most people, you will want to forget about this unsettling news as soon as

you can. This is only natural, as you don’t want to dwell on things which

make you uncomfortable.

However, it is important that you do so, as this can give you more

motivation than you’ve ever had in your life. Seeing those test results or

your doctor’s note every morning, will drive home that you can’t afford to

give up this time.

Or, perhaps you have a more positive reason instead, like fitting into a

smaller dress size for an upcoming event. Why not put up a picture of the

dress in question, or even the dress itself?

This may sound a bit unorthodox, but seeing your goal before you in

living color every day, will make it easier to pass on those donuts at work.

When you’re tempted to break your diet or skip your time at the gym, the

picture of that dress will be fresh in your mind. This may sound

simplistic, but it really works! So, why not give it a try, as you could

begin seeing results like never before.

Get Support:

At this point, you may think that you are finished, as you have come up

with a SMART goal and placed it where you will see it daily. While this is a


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great start, you still need one final element to succeed!

You see, most people fail because they don’t put a support system in

place, to help them through the really tough times. These will inevitably

come, and you will be tempted to call it quits at least once along your

personal road to weight loss.

You may simply be having a hard day at work, be sore from your last

workout, or tempted to eat a whole chocolate cake because you’re

depressed! Whatever the specific scenario, there will come a time when

you need someone to lean on, to help you through a rough patch.

Who should you turn to for your personal support team? Obviously, you

need someone who cares for you, and who is on board with your weight

loss efforts. If you can get your spouse to help, this is ideal, as they

likely see you every day.

Also, you probably eat at least one meal together daily as well, so they

can keep an eye on your dietary habits too! However, unfortunately your

spouse may not be willing to change, and they may even be resistant to

your plan to lose weight. They may be out of shape too, but aren’t ready

to change themselves, so they will only be a negative influence instead.

If this is the case, you need even more support from other friends or

relatives, to offset the support you aren’t receiving at home.

In fact, it is best to enlist the help of a friend who is already in shape, as

they know what it takes to keep the pounds off. Also, they won’t be

tempted to skip workouts or eat unhealthy meals, meaning they won’t

cave if you plead them to let you do so.

If you don’t know anyone like this, then try to locate a friend that you can

get in shape with, as you can partner to lose the weight together. This

can be a powerful motivator, as if you are meeting someone at the gym,

you can’t skip your workout. Also, knowing that you will have to report

what you’ve been eating to them, will give you an extra incentive to stick

to your diet too.


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Get a Free Personal Trainer: Along with having a friend or spouse for

support, you can also take advantage of my experience too. Follow

exactly what I do every day to stay in the best shape of my life at

www.sergeantslim.com/blog . There you can see how I plan my meals,

and what workouts I’m using. This is like having your very own personal

trainer, without having to pay a dime for the privilege. Also, remember,

you can contact me if you have any questions, and I am here to make

sure that you succeed in losing the weight.

Putting it All Together: By now you know how to write a terrific goal,

which will keep you highly motivated. Just be sure to keep it Specific,

Measurable, Attainable, Realistic, and Time Determined!

With all of these factors in place, you will know precisely where you are

going, and also when you’ve reached your destination. Then, just look at

it at least once a day, to keep your new goal firmly in mind. The next

step is to enlist your spouse or a close friend for support, to help you stay

on track whenever you are tempted to take a detour. Finally, you can

take advantage of my free blog at http://www.sergeantslim.com/blog,

which is like having your own personal trainer. With all of these working

together, you will be well positioned for a successful outcome to your

weight loss journey.

How Diets Work

Losing weight is simple; you simply must consume fewer calories than

your body requires on a daily basis.

Obviously, we eat because it is a necessity in order to keep our body

functioning. If we consume more food than we require we will gain

weight. Think about this, if we are consuming just 300 calories extra per

day, over the course of the year this could equate to a weight gain of over

20lbs! This would be considered positive energy balance, because we are

consuming more calories than we require.

“So in essence a diet is supposed to help you lose those extra

calories”




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Going forward think of a diet as a feeding plan where you would control

the amount of calories eaten. Eating fewer calories is one of the methods

you can employ to losing weight. Don’t be lulled into thinking that just

because fruits and vegetables are healthy you can snack on them all day.

This couldn’t be further from the truth. Remember, total calories are what

matters in the end. These foods still have calories. My meal planner

enables you to determine the number of calories you need based upon

your weight loss goals and lets you eat the foods that you want to eat.

A lot of people believe that since they’ve substantially reduced the

number of calories on their feeding plan, they will be hungry. This can

occur. However, If you are able to eat every 2-4 hours then the hunger

pangs can be minimized.

A simple formula to utilize is to divide the number of hours that you are

awake by three. Suppose you are awake 15 hours per day, so your goal

should be 5 meals. When you use my meal planner it will have calculated

that you needed 1500 calories for the day or an average of 300 calories

per meal. This meal planner makes your chances to succeed that much

better.

If you get busy at work, and are unable to eat a meal, then a meal

replacement can keep you on track. I do rely upon these a number of

times throughout the week, as life happens.

At the beginning phase of your nutritional plan, I don’t encourage you to

skip any meal, as this could lead to what I call “compensating”. In

essence, psychologically at your next meal, you will tend to over feed,

because you’ve missed a meal. This will inevitably lead to eating more

food, and gaining weight.

The reason that most people fail on diets is that they are simply too

restrictive. Don’t think that you simply need to drink water, and eat

vegetables for the entire day. No, that simply won’t be sustainable long

term.

With my meal planner, you determine the number of calories, and then







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craft a meal plan for each day of the week based upon the foods that you

want to eat, not what some diet guru tells you that you have to eat.

The reason a meal planner is so important for a lot of people is it takes

the guess work out of exactly what they need to eat in order to lose

weight. The most common question I get in regards to weight loss is,

“what can I eat?” This question can finally be answered.

Rule of Thumb

When you want to keep a diet plan, discipline is one of the most

important factors. Weight loss through proper diet will take from months

to years to achieve your proper weight. Any diet that is extreme and

promotes speedy results can turn into a form of yo-yo dieting. Yo-yo

dieting is a term where a person following a diet and manage to lose his

weight but eventually will eat and gain more than he lost.

This happens because the diet he followed was too extreme; limiting his

food intake and forbidding a lot of food categories. So he cannot take this

diet thus giving in and eating more. Or it can be due to the lack of

discipline after the targeted weight is achieved. This is usually the cause

when you go for extreme hyper caloric diet.

So to avoid that, you need to think lifestyle, and learn to eat healthy,

exercise frequently, and get proper rest. Initially changing your bad

habits will be difficult. However, if you stick to your new feeding plan for

at least 21 to 30 days, it should lay a good foundation for success.

Changing your diet from one that was unhealthy to healthy will require

support from your spouse or significant other. I’ve seen too many times

where the one closest to you will sabotage your efforts. Why not let get

them on board with your new feeding plan? Even if they don’t have to

lose weight, there are many health benefits to making this change.

The last reason a meal planner is crucial to success is that my meal

planner has hundreds of different combinations. I know that I couldn’t





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survive on chicken and broccoli every day, so how do I expect you to do

the same? With the variety of foods (including the ones that you like)

available you won’t get bored, and your chances for success will be

greatly increased.

Just remember if you have fallen off of the wagon, and perhaps eaten a

meal or two that broke the calorie count for the day, simply get back on

track the next day. In the end you simply need to be compliant 90% of

the time. Obviously, you can’t do this every day, but once a week won’t

put much of damper on your weight loss goals.

Industry Secrets

There are several things that the weight loss industry is not telling you –

nor do they want you to know. Their business is booming thanks to all the

fads, gadgets and pills out there that they are selling to people desperate

to lose weight.

Unfortunately, the only thing in most cases that is getting lighter is

peoples’ wallets. Many of these things do not work, and only a small

percentage of people buying into one of them manage to lose the weight

and keep it off.

Some of These Industry Secrets Include:

Most weight loss product ads deceive the buyer. A majority of the

weight loss products you hear about on the radio and see on infomercials

don’t even do what they claim to. Even so, consumers are lured into

buying these products with promises like “Lose the weight and keep it

off”, “Eat whatever you want” and “no diet or exercise required”. Basically,

if it sounds too good to be true, it most likely is.

Just because they say it’s “scientifically proven” or “doctor-

endorsed” doesn’t mean it works. These claims are typical as well, but

they never tell you anything about where the studies were made or by

who so that you can check out the validity for yourself.


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And what does it really mean anyway? Often these so-called health

professionals have a financial interest in the product, and probably did not

review the scientific evidence. If it was reviewed, they may not have even

used acceptable review standards. Why would you want to risk your

health on such a thing?

Just because the government allows a product to be on the

market does not mean it is safe for consumers or that it does what

it claims. There is a huge misconception that the government would not

allow a product on the market if it could potentially be harmful to you.

People tend to think that the government has to pre-approve them first,

but many times that is not the case.

Products toted as ‘natural’ or ‘herbal’ are not guaranteed safe.

People also assume that just because a product is made of natural

ingredients means it must be safe as well. But until the FDA receives

evidence that a product is harmful, the companies are free to put their

products on the market.

Not everything you hear is true, and you shouldn’t believe it. There are

plenty of products that claim to do things that they just do not, and you

should steer away from products making high and lofty claims.

Don’t buy into the claims of fad diets, either. Anything that requires

sudden and radical changes to your eating patterns is very difficult to

sustain over time.

They will send you into a quick cycle of weight loss which is always

followed by a rebound period where you gain the weight back and then

some in certain instances once you’re normal eating resumes.

Plus, the next time you try to take the weight off, it makes it all that

much more difficult. There are no health benefits to these diets, and if

any one of them worked, do you really think there would be the need for

new ones?

You also can not count on the money back guarantee. You have about as


22

good of a chance on getting your money back as having the product

actually do what it claims to.

There is also no quick fix or magic pill that will help you to finally lose

weight. If the product is making such claims, you can just about

guarantee that they won’t work.


23

Chapter 2: What Do I Do Now?

To make any diet a successful one, you need to be committed to it. Only

with the right mind set can you reach success. To prepare yourself, you

need to know what stage you are in before you can move on the next

stage of your diet. It might not be obvious but it is there.

The First stage is pre-contemplation. You do not see yourself as being

over-weight. You do not feel like changing yourself. Only strong pressure

will lead you to seek help. But then you would resist and just be

demoralized as you see your own situation as hopeless.

Second is contemplation. This is where you acknowledge that you have

an over-weight problem and start to think of a solution. But you are not

willing to perform that solution. You would just think about it, knowing

what actions to take to make a change but never ready to do so. You will

procrastinate about performing the solution.

Third is preparation. You've finally decided to do something about your

overweight problem. You move on from brooding about your problem to

realizing your solution. You would also start to think about the future

where you are slimmer and feeling much healthier. But at this stage you

are not fully committed yet. You would still have second thoughts about

the solution as it requires you to change your lifestyle.

Fourth is action. You start to take action in losing weight. You would

start choosing the food you eat and do some form of exercise every day.

It is the first step in achieving your targeted goal.

You should always set goals when losing weight. If you don't set your

goals, then it's very possible that your whole dieting plan might not go

the way you imagine it.

“If you fail to plan, you plan to fail”

List the following:


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What is your current situation right now? List all your eating

habits, food preferences, everything that could affect your weight

loss. Working out, etc

What is the reason you want to lose weight? This could be an

upcoming event, summer, or even for a certain special someone.

List the single BIGGEST reason you can think of.

What are the benefits you get from your weight loss? List AS

MANY as you can. It can be health, better energy, admired by

partner, etc. This should be your main motivator.

Your Goal. “I want to lose XX lbs of weight in XX days” -

Write this in bold and make it really sink in. I would personally say

that setting a goal of more than 10 lbs per 2 weeks is not realistic,

especially if this is your first attempt at a goal like this. Be realistic.

You must write “I want” not “I wish”

Write everything down and look at that paper every day. Put it in a place

where you can see it. Once you see it every day, you will constantly be

reminded of WHY you do this and what the benefits are.

BE PERSISTENT ONCE YOU TAKE ACTION BECAUSE IT’S NOT

GOING TO BE EASY

Stepping Out of Your Comfort Zone

If you see yourself making excuses rather than STARTING a diet that is

effective, you should think about why you don't really want to lose

weight. You must be able to step out of your comfort zone and as Nike's

famous slogan goes JUST DO IT!

The final step would be maintenance. You need to keep the momentum

going that you have in the action stage. If at any time you lose your

commitment or support, then you would fall back to any of the previous

stages.


25

So the final stage is the most important stage in your diet plan as you

need to keep your commitment going for a long period of time. There are

several methods you can use to keep being committed.

First is to make a list about the reason why are you doing this in the first

place. Look at the list daily to remind you of your goals. Do not have

negative thoughts in your mind. Words like "never" or "depriving" should

not be in your vocabulary. Rather than saying "never", you are just having

desserts "occasionally and in moderation". And so the word "deprived"

can be replaced with the word "choosing" as you choose to skip chocolate

cakes.

Visualize in your mind your future slim self doing all the things that you

always wanted to do. This visualization will strengthen your motivation to

commit to this plan and be the desire to succeed. Do this visualization

daily, every time you wake up and anytime of the day you feel your

commitment is weakening.

Who to Approach When You Want to Lose Weight?

Now that you’ve decided you want to lose weight, you should include

some other people in your weight loss journey. These people can help you

with many aspects, including choosing your diet plan, setting your goals

and encouraging you along the way.

A Dietician: A dietician will have a wide range of knowledge that can help

you to understand your body and to help prepare a food plan that will fit

your particular needs, because in most states and countries it is required

to get a medical license before they can become a dietician.

A less expensive alternative to a dietician is a meal planner. My meal

planner is a patent pending system that takes a radical new approach. It

works with you like your own private nutritionist or dietician to help you

create completely balanced diets using your favorite foods.

A Personal Trainer: The majority of people have never learned to





26

exercise properly. I think that this is pretty important if you’ve never

worked on any form of weight training. I wouldn’t commit to any long-

term contract with a trainer, plus, I’d require them to learn what my goals

are, and how they are going to help me achieve them.

You can follow my workouts for free at www.sergeantslim.com/blog

If you do follow my workouts, I would warn you that you need to scale

the workouts both in weight and the length of the workouts for at least

the first year.

Friends and Family: I always hating doing this and I’ve got a strategy

that I think you will be able to employ fairly easily.

Whenever I went on my one of a hundred diets, I hated telling people. I

felt as if they were judging me, because this was yet another diet I was

embarking upon. Instead, when you are at the dinner table during a

party, holiday, or some other special occasion, tell them (if they ask)

you’re simply trying to eat a little healthier and that you’re done with

diets.

For some reason, this worked for my psychologically. I believe it will work

for you as well.

Persisting Through Failure

You’re human and yes you are going to fail at one point when you are

either trying to lose weight, or maintain weight. How people succeed at

weight loss is they didn't quit when it got tough, persisted through it and

learned a lesson.

“When the going gets tough, the tough get

going”



27

Those are the two keys in dealing with failure. You must persist and

learn.

If you slip on your diet, or miss a day of exercise, don’t sweat the

minutia. Don’t let it derail you. Push it from your mind. Focus on all

your positive days, not the one slip up. Remember it is all about living a

healthy lifestyle, the more good days add up and before you know it bad

days become few and far between. But the trick is to keep going and push

through the bad days. Treat it as a cheat day and move on. This is how

you persist, failing for a day is OK, just don’t let that day stretch into a

week and then a month.

You have to accept failures as natural and develop a tough mental state to

deal with them.

The second step is to learn from your mistakes. Quite often learning from

your mistakes will be more efficient than learning from your successes.

When you fail, treat it as a lesson learned. It is just like in business, when

you fail at something, you learn the things that don’t work.

This is the same with weight loss. If you have slipped off your new diet

every time you drink, then maybe you should avoid drinking. If you

realize that every Friday you miss out on exercise because of a late work

meeting then reschedule your workout.

“I have not failed. I've just found 10,000 ways

that won't work.”

―Thomas A Edison

Failure is a natural part of life, along with death and taxes. You can’t

avoid it, and even if you could you wouldn’t want to. Your life’s lessons

are learned through your failures along with your successes. Don’t fear

failure, persist through and learn from it.


28

Buddy System

One of the best things you can do when you are trying to lose weight is to

add some accountability to your routine. How do you do that?

The Buddy System

Having a buddy to try and lose weight with is a great motivator. You will

feel more accountable to reach your weight loss goals when you are

actually sharing them with someone. They can also be helpful because

the person is someone that can relate to you about struggling to lose

weight. You can share your triumphs in joy, and your setbacks in

support.

If you are working out regularly a buddy is invaluable. They can change a

boring walk or jog into an exercise slash therapy session. A hike in the

wilderness is always more fun with a friend along!

If you are into weight lifting it is also nice to have a buddy. You guys can

challenge each other while at the same time providing encouragement

and practical help like spots on heavy lifts.

It is sad to say but in this day and age, you can probably find yourself a

weight loss buddy in your group of friends. If you can’t, don’t panic you

can always do it virtually online as well. You could follow along my blog

at www.sergeantslim.com/blog and comment on the progress you’re

making.

The bottom line is this - if you want to lose weight working with a friend

can provide motivation, support as well as the always important

accountability. Find your weight loss buddy now!

Why Maintaining a Daily Schedule is Critical

The next step in planning your weight loss goals is to set up a daily

training schedule. Myself, I find that 6AM works well for me.



29

Initially, it was difficult to get up so early, but over time, it becomes a

habit. Let me give you some advantages to training at this time of day:

1) Your workout is done for the day

2) Your afternoon is free for time with your kids, spouse, friends, etc.

3) If you get held over for work, no issues, your workout is already done.

However, that’s my reasons for training this early in the morning. I have

friends who tell me that they prefer late afternoon and early evening.

Again, it doesn’t really matter what time, as much as you simply must do

it.

Keeping Yourself in Check: When you have a specific schedule to follow

you are more likely to stick to your goals by writing everything down in a

journal or other recording device like a smartphone. But, if you do miss a

scheduled workout, or have an extra snack, you can keep note of it and

vow to do better the next time.

Knowing What You Are Doing Each Day: Having what time you are

supposed to be doing your workouts or eating your meals written down

can keep you in the know ahead of time. In this way you can schedule

things around your workout times, rather than scheduling over them and

just missing workouts altogether.

This can be easy to do, and if you start doing this, it will eventually

snowball into increased times where you are missing your workouts, until

you are thrown off track completely.

Lose More Weight: By keeping yourself on a schedule, you will tend to

lose more weight in the end because you will be likely to not miss any

workouts (or very, very few in the long run).

If you keep going back and forth and missing your workouts, or skipping a

meal and confusing your body’s metabolism, you will have a much harder

time maintaining a steady rate of weight loss.


30

Chapter 3: Healthy Nutrition and Its Benefits

You would have heard lots of people saying that healthy nutrition is

important for a healthy body but you need to know what the actual

meaning of healthy nutrition is and why it is so important. Let’s define

nutrition.

“Nutrition is the process of giving your body all the important and

necessary elements which can help it to grow in a proper and balanced

way.”

This is the simplest definition of nutrition which tells you that you need to

eat proper food with good basic nutrients. Healthy nutrition can make

your body strong and healthy, plus it can also help your body grow and

repair itself. While an unhealthy nutrition plan can make your body

weaker and can make you ill and you will not be able to fight against

certain minor diseases.

Calories In - Calories Out

Everyone who wants to lose weight has probably tried multiple diets,

supplements and/or plans. There are hundreds of weight loss methods

available to buy. All of them making wild promises.

Here is the hard truth - there are no magical pills, diets or exercise

gadgets that will make weight instantly disappear. It comes down to

eating right, staying healthy and burning more calories than you take in.

That is where the saying “calories in - calories out” comes from. You

want to make sure you burn more calories (out) than you consume (in).

Clearly, this is a simplistic view and a proper diet consists of taking more

than calories into consideration. We will look at that in other chapters,

but right now we want to talk about creating a calorie deficit.


31

In order to track this you need some basic information. First off you need

to figure out how many calories you burn per day naturally. This comes

down to factors such as age and weight.

Calculating the Number of Calories You Burn Daily

BMR calculation for

men (kg)

BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height

in cm ) – ( 6.755 x age in years )

BMR calculation for

men (pounds)

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height

in inches ) – ( 6.76 x age in years )

BMR calculation for

women (kg)

BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x

height in cm ) – ( 4.676 x age in years )

BMR calculation for

women (pounds)

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height

in inches ) – ( 4.7 x age in years )

This formula will give you the basic calories you burn daily, just by

breathing, heart pumping and etc... These are how many calories you

burn if you didn’t move all day (basal metabolic rate).

Once you have that number, you need to start tracking the calories you

burn and the calories you consume. This can be tricky because it is a lot

of information to keep track of.

If you sign up for my meal planner it will calculate your BMR for you.

This isn’t about starving yourself, or exercising until you are dead. It is all

about being aware what you put in your body, and what you exert.

Weight loss can be a struggle, but if you can manage your calories in and

calories out - you can overcome!



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Clean Eating

We have talked about calories in calories out - the basic weight loss

guideline. It is a basic tip because you still want to make sure you are

getting those calories from good sources. Keeping your calories down by

eating two corn-dogs a day probably isn’t your best choice.

Eating clean is an expression that doesn’t have an official term but in

general it means:

“Eating healthy whole foods while avoiding processed foods and refined

sugars”

That is a general goal to strive for, it isn’t always possible to eat

completely “clean” but if you are getting the majority of your calories

from clean sources then you are doing great.

When you eat clean you avoid processed foods so automatically things

like fast food and junk food are eliminated from your diet. If you do eat

some processed food don’t fret over it, the idea is to eat leanly as much

as possible.

Here are some general clean eating tips:

Learn to read labels! Read the nutritional information and ingredients

of everything you buy.

Choose whole grains when possible. Whole wheat doesn't necessarily

mean whole grain either!

Eat lots of fruits and vegetables. They are great whole sources of

clean calories

Prepare more of your own meals, don’t eat out as much or buy

microwaveable type meals. These meals even when “healthy”, can be

loaded with things like sodium.

Choose lean meats when cooking. Eating meat is fine and the protein


33

will help build muscle and make you feel full. Chicken and fish are great

meat choices.

Avoid processed meats like bologna or hot dogs.

Replace junk food with unsalted or lightly salted whole nuts.

Check out the internet for great clean recipes:

http://easy-stir-fry-recipes.com and http://low-carb-chicken-

recipes.com are free sites and great recipes

Don’t fret over falling off the wagon, even treat yourself to a cheat

day now and then.

Eating clean while out can be tough but more restaurants are offering

clean menu items. A Salad can be a good choice, but if you are really

hungry you might need to add some protein!

Start as soon as possible!

Eating clean is a great way to make sure you not only lose weight but you

are overall healthy. It isn’t necessarily an easy transition and you don’t

have to try and turn on a switch and do it overnight. If you are

committed to losing weight and being healthy, you should choose to clean

up your diet.

Water Is Your Best Friend

It's been suggested by research that you require at least 8 glasses of

water daily, but it can depend on your weight regarding how much you

actually require. You would need to divide your weight by 2. So as an

example, a man weighing 180lbs would need 90 ounces of water in a day.

So why do experts suggest that we drink lots of water and why is it

considered so essential to a healthy life?

Well first off it helps to avoid dehydration and it keeps the kidneys

functioning well by assisting in the elimination of waste products. Plus it

http://easy-stir-fry-recipes.com/


34

helps to increase your metabolism which helps you to lose weight.

But aside from listening to what experts tell you, you should make it a

priority to listen to your body first and foremost. When you are thirsty,

then naturally you will drink water to replenish yourself.

Depending on the kind of work that you do, you should try to get into the

habit of drinking water regularly or even better, keeping a water bottle

handy, especially on really hot days since the heat causes you to sweat

and your body loses water and thus you will need to replenish yourself.

This is why water is so important in our lives. Not only is it zero calories,

it is the best source for quenching your thirst AND the healthiest. You may

consider adding water to all of your meals over time and doing away with

fruit drinks and sodas ultimately as it will help reduce your caloric intake

and you'll also feel much better without the added sugar that comes with

the other drinks


35

Chapter 4: The Importance of Exercise

In this chapter I’m going to tell you what works best for melting fat like

butter on a hot stove.

Exercising

First, the human body is designed to move, period. Besides the obvious

benefits of maintaining a healthy body weight, exercising has numerous

other benefits.

1) Fights disease

2) Improves your mood

3) Gives you more energy

4) Helps you sleep better

5) And better sex

“A recent survey showed that seven out of ten adults do not

exercise regularly and close to four out of ten are not physically

active. If you do not exercise, then you will risk getting stroke,

diabetes and heart disease. This has lead to death for about 300

000 people.”

Before you start exercising, you should consult a physician. This is very

important if you’ve been on the couch for a long time and haven’t been

exercising.

When it comes to fat loss, there are many different opinions in existence

today. Most people start their exercise routine by running. After all, it

raises your heart rate and it is aerobic too.

Aerobic training is what burns the most fat, right? The answer may come

as a surprise-running isn’t really that effective for fat loss. That’s because

you often plateau once your body becomes conditioned by the exercise

(Peele, 2010).


36

In contrast, I’ve uncovered a method which consistently demands more

with each workout, ensuring you never stagnate. Also, it is up to 3,000

percent more efficient at burning fat than your morning run!

Why HIIT is Better Than Running

It is called HIIT or High Intensity Interval Training and it is an innovative

approach. Not only will it shorten your workout sessions, it will burn up

to 9 times more fat than running does (Cossaboon). When coupled with

the fact that it takes one quarter of the time to accomplish, that means it

is 36 times more effective over all. How can this be possible?

First, the intensity during the session itself means you burn more calories.

Though a lesser percentage of these are solely from fat, since the total is

greater, you come out ahead.

Yet, the second way HIIT training works is the most astonishing part.

After you’ve finished your workout, your metabolism is elevated for up to

24 hours afterward. That means you could be burning fat when sitting on

your couch at 11PM the same night!

As I love getting the most for my investment, HIIT was the perfect fit for

me. Also, you don’t even have to work out every day, and 3 times per

week is enough to begin getting results. I provide real life examples of

this on my blog at sergeantslim.com/blog.

How Does it Work?

The HIIT method uses a two pronged approach to get results fast. Rather

than working out at a consistent level for the duration of your session,

you will utilize two different intensities instead.

The first is a moderate level, and a good example is jogging at a

respectable pace. The second is high intensity bursts, an example being

sprinting at your top speed.



37

You want to train at the slower speed for 2 to 2.5 minutes, then have a

short session of your highest intensity for 10-30 seconds. Then resume

the moderate level again, and simply repeat this template until 15-20

minutes have elapsed.

At the end, your metabolism will be running in high gear, and it can stay

that way for hours or even a full day afterward. Thus, you are burning fat

both during your workout, and in the recuperation your body is

accomplishing after the fact. This will fast forward your results, and begin

to melt the fat right off of your frame.

Stay In the Zone

Yet, you won’t get any of these amazing benefits from your fat loss

routine, if you don’t keep your heart rate up high enough.

What should your target rate be for optimum HIIT efficiency? During the

short periods when you are pushing yourself as hard as possible, your

heart rate should be near your safe limit.

How can you determine this information? First, calculate your maximum

heart rate, by subtracting your age from 220. Then, you should aim for

85 percent of this number, when you are in the high intensity portion of

your HIIT session (Baker, 2011).

You’ll have to work harder than you’d probably guess, to hit the number

of beats per minute you need to achieve the greatest effect. If you can

still talk during this activity, or you aren’t struggling for breath afterward,

you haven’t pushed yourself hard enough!

Melt the Fat Away

When you use HIIT combined with your target heart rate, you’ll have a

powerful tool to help you in your weight loss program. Including this type

of exercise in your fat loss routine, will speed up your efforts and elevate

your results!


38

HIIT is a more powerful fat loss method than simple cardio training, as it

allows you to push the envelope even further. You see, the short bursts

of intense exercise are meant to be near your maximum limit every time.

You can’t feasibly keep up this level for an entire workout, meaning you’ll

naturally fall into a lower level of energy expenditure.

For example, while you may be able to sprint at your fastest speed for 10-

15 seconds, it isn’t possible to do so for an entire 30 minute workout. To

get through the session, you must reduce your pace to a fast run, which

doesn’t have the same effects on your body.

Add Strength Training With Kettlebells to Your

Routine

In addition to your HIIT workouts, strength training with kettlebells is also

a valuable tool. Many men are quick to hit the weight room, but women

avoid it. You may think that this type of exercise will cause you to appear

bulky and muscle-bound, rather than giving you the lean look you

probably want.

Yet, when you perform it in the correct fashion, weight lifting with

kettlebells is highly effective for weight loss. With the workout I’ve

included, you will build lean muscle giving you a nice athletic look-while

maintaining your flexibility too.

Load bearing activity is also beneficial for other reasons, and it has been

shown to prevent osteoporosis (Rogers, 2012). While simply walking is

enough to gain this benefit for your lower body, you need to lift weights to

get the same bone building effects for your upper body.

In addition, resistance workouts can also give your metabolism a boost

for several hours after your workout is complete, adding to your weight

loss results. So, for all of these positive features, women need to take full

advantage of the weight room and the powerful kettlebell as well.


39

Why Train with a Kettlebell?

Fair question. The first time I saw someone train with one, I didn’t really

get it. But then, I was invited to participate in a workout, and then I

really saw just how effective these little gems could be in getting in

shape.

The kettlebell originated in Russia, and unless you’ve been living in a cave

in Afghanistan, have been accepted by the fitness community with open

arms.

Let’s discuss the numerous advantages to the kettlebell training:

Makes you stronger

Muscular endurance

Burns Fat

Weight loss

Build lean muscle

Mental toughness

Builds a strong core and sexy abs

No gym membership required

Workout outside or inside

Kettlebells Prepare You Life

Many of us have been guilty of training for a specific event. The military,

up until recently primarily trained for the pushup, sit-up and the 2 mile

run. What this ended up creating was a bunch of men and women who

may have had muscular endurance, but if you asked them to move any

amount of weight they would collapse.


40

Move the clock ahead to 2013 and finally General Physical Preparedness

(GPP) has made it not only in the military, but mainstream as well.

Essentially the short answer on GPP is that you become conditioned in

order to do work.

Exercise and lifts with weight require some basic abilities in order to be

done successfully. GPP will help you build those. This is why the

kettlebell is such a powerful tool in your fitness arsenal.

Just implementing the kettlebell swing, squat, and Turkish-get up will get

you in the best shape of your life, and you’ll be stronger, leaner, and fitter

than you’ve ever thought possible.

When you think about it, the human body is only as useful as its core. If

you have a weak core, you are weak. So throw out those ab gadgets,

quit doing crunches, and start working with the kettlebell so that you can

be prepared for anything that life throws at you.

Choosing the Right Kettlebell

This is a very important decision when embarking upon any kettlebell

exercise program. Men should begin with a 35lb bell and women should

start with an 18lb kettlebell. In the beginning these weights should get

you off on the right foot and when the workouts are done with the proper

intensity they are plenty heavy.

The only kettlebell you should consider are the one's endorsed by Pavel.

Check them out here:

Safety First

I’ve mentioned this before, but it is important that you consult your

physician before implementing any physical fitness program. Even

though the kettlebell is relatively “light”, if done improperly you can

sustain injury. It is also important that you warm-up properly before any

of the workouts which are provided in this book. Take it slow in the

beginning and learn the basics.

http://www.dragondoor.com/?apid=508d6a543f1f3


41

Footwear

When using a Kettlebell it is important that your feet are flat and in

contact with the floor at all times. You shouldn’t wear “running” shoes

with the heel raised. This will cause you to not stand properly and

possibly cause injury. You can wear minimalist shoes or simply go

barefoot to save a few bucks.

Practice Makes Perfect

I understand that you are eager to begin training, and I appreciate you

finally want to work to achieve the body you deserve. However, for the

first week, all I want you to do is review the accompanying videos, and I

really want you to practice the kettlebell swing.

The swing is the most important move that even I still practice, and I’m

not looking for perfection, but maintain proper form when executing the

movement.

In the next chapter you will find my recommended Kettlebell workout

routine. This comes complete with illustrations and instructions for

completing each day’s workout.


42

Kettlebell Workout Routine

Regardless if you’ve used a kettlebell or not, make sure that you select a

weight you can safely move without injury. Kettlebells are a very

effective tool to get in shape, but need to be treated with respect. This

workout works, and after 8 weeks with a proper diet and rest, you will see

results. Ensure you get your physicians approval before starting any

exercise program.

The workout is designed to be done 4 days per week. I suggest Mon/Tues

with Wednesday as a rest day and then Thursday/Friday. Obviously, life

happens. Try to stick to the plan as best as you can.

Below I give you the outline for each workout followed by more detailed

instructions.

Front Plank

Starting Position for Front Plank


43

The starting position is on your hands and knees with the back flat.

Contract the abdominal muscles. Without rotating the trunk or sagging or

arching the spine, elevate yourself into the push up position with your

weight on your forearms and toes. Keep your head up looking forward.

The goal is to hold this position for 60 seconds. If you cannot hold for 1

minute, then repeat until 1 minute has elapsed. Continue to breathe

when conducting this exercise.

THE HIP FLEXOR STRETCH


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Movement:

1. Start with left knee on the ground, and right leg up with both arms

over head.

2. Hold for approximately 10 seconds.

3. Switch to the other side and hold for 10 seconds.

Note: This warm-up exercise promotes stretching out the core, hip

flexors, back, quadriceps, lats, and is just an overall great stretch to

loosen up. This is perhaps the best overall stretch you can do before any

physical event.

PUSH-UP

I realize most people think they know how to perform a push-up.

Movement:

1. Bend the elbows, lowering your body until your upper arms are

parallel with the ground.

2. Fully extend your arms so that your elbows are “locked” out.

The key is to fully extend in the up position with your arms locked out. Secondly, make sure that when you are in the down position your arms


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are parallel to the ground. Don’t think fast here, do them slow and controlled for full effect of this movement.

Variation: If you are unable to perform a push-up as illustrated, assume

a stance on your knees to perform them correctly. This is a natural progression.

KETTLEBELL SWING

Movement:

1. Squat down with your back straight and lift up the weight. Don’t

confuse this with a vertical back, simply keep it straight. Don’t

round your back.

2. Squat up and stand erect with your shoulders back.

3. Think sit back rather than dip down.

4. Ensure that your hips are extended as well as your knees at the top

with your body in a straight line.

5. For the Russian style swing illustrated here the bell should never go

above parallel.


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6. Ensure that you are either barefoot or wearing a minimalist shoe so

that you are flat footed.

Precautions: Work with light weight initially until you can perform the

movement correctly.

TURKISH GET-UP


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Movement:

1. Use both of your hands while in a fetal position to lift the kettlebell

from the ground at the start of the movement and at the completion

of the movement.


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2. Next you want to set the foot and hand. Notice that the arm on the

kettlebell side is vertical with a straight wrist. The knee on the side

of the kettlebell is bent to prepare you for eventually standing up.

Both the lats and your core are engaged and ready for work. The

arm opposite the kettlebell is positioned 45 degrees and your

opposite leg is straight.

3. Lock your elbow and keep it locked for the duration of the

movement.

4. Keep your shoulder in a “packed” position at all times during the

movement.

5. Get up smoothly and slowly and concentrate on each position.

6. This is not an exercise performed rapidly.

Precaution: This looks deceivingly easy. Use a very light weight (5lbs)

or even a sneaker until you hit each position. In my Hardstyle Kettlebell

Certification course, we used the sneaker. I highly suggest the sneaker.

Deadlift


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Movement:

1. Straddle the bell with your feet a little wider than shoulder-width.

2. Squat down with arms extended downward between your legs and

grab the bell’s handle with both hands.

3. Ensure that your shoulders are over the bell and keep your back

straight.

4. Pull the bell off the floor by extending your hips and knees ensuring

your chest is up.

5. Lower the bell while squatting down and keeping your back taunt

with a vertical back.

Precaution: Ensure you do not round your back. Ensure you can do an

air squat with no weight properly before adding any weight.

SNATCH


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Movement:

1. Begin with the Russian Style swing.

2. Catch the bell softly without “banging” the bell on your wrist.

3. You can do this by “punching” to the top of the movement.

4. When you lock out at the top, your arm should be level with your

head.

5. Lower the bell down to complete a swing and repeat as needed.

Precaution: Keep back straight, work with a weight you can safely

control.

Learning the Rack: I was shown this by a trainer about 5 years ago

when I first started using kettlebells. I suggest you practice this so you

learn the movement. It will help with the Rack and the Clean.


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Movement:

1. Pick up the bell with 1 hand

2. Use your 2nd hand to get the bell into position

3. Now you are in the rack position or where the clean ends up

4. Drop the bell down by moving your hips backwards and “sitting

down”

5. The bell is moving completely vertically down by moving your hips

back and not pushing the bell forward

Precaution: Keep your back straight, use a weight that is lighter until

you learn the movement.


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THE RACK

Movement:

1. Stand over the kettlebells. Take a deep breath and hold and pull

back between legs.


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2. As the kettlebells come back (breathe in), bend slightly at the

knees, pushing your hips backwards allowing the kettlebells to pass

between your legs. Ensure back is straight.

3. Using your glutes like a rubber band, open your hips and propel the

bell forward. As you drive through with your hips (breathe out)

until you come to a triple extension. The bells should land between

your arms and forearms, with elbow tucked throughout move.

4. Your bells are now in a racked position.

Precaution: Ensure your back is straight, and select a weight that is

within your ability to safely lift the weight.

Double Kettlebell Front Squat


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Movement:

1. Begin with the bells in the racked position.

2. Set handles just above your collar bone.

3. Have your feet a little wider than shoulder-width apart.

4. Inhale as you sit down while keeping your back straight.

5. Exhale on the way up and stand tall.

Precautions: Do not round your back. Ensure your back is straight.

Select a weight you can safely move.

CLEAN


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Movement:

1. Straddle the bell with your feet a little more than shoulder width

apart.

2. Your elbow should be part of your torso.

3. Your hips will do all of the work.

4. Make the bell travel in a straight line; which is the shortest distance

between 2 objects.

5. Do not dip your knees when receiving or “racking” the bell.

6. Avoid banging your wrist or forearm.

Precautions: Back straight, choose a weight that you can work with

safely.


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Press

Movement:

1. Stand with your feet slightly wider than shoulder width.

2. Take the bell from the rack or clean it from the floor and position in

front of chest with the bell against the outside of your arm.

3. Press the bell up until your arm is fully extended overhead.

4. Lower to the front of your chest.


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Precaution: Ensure that you are utilizing a weight that will enable you

perform the move properly.

Overhead or Waiters Walk

Movement:

1. Begin with the bell in the press out position.

2. Ensure that your shoulder and elbow are in a “locked” position.

3. Begin walking.


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Precautions: Make sure you have a clear path (obviously), select your

weight carefully

Suitcase Carry

Movement:

1. Pick up the bell as you would a suitcase deadlift before carrying.

2. Keep the shoulders level and core tight with no compensation from

one side to another.


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3. A heavier weight may be required to reach the desired effect.

Precautions: Ensure you your back is straight and not rounded when

picking up or setting down the weight. As always, select a weight you can

move safely.

Rack Walk

Movement:

1. Begin with the bells in the racked position.

2. Ensure that the handles are above your collar bones.

3. Keep the bells next to your bicep.

4. Do not let the bells droop or sag.

5. Start walking.

Precautions: Ensure your walking path is free of obstacles and select a

weight you can safely move with.


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Goblet Squat

Movement:

1. Grab the bell by the horns.

2. Feet shoulder width apart or a little more than shoulder width apart.

3. Pull yourself down.

4. Keep your chest up while keeping your back as straight as possible.


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5. Elbows come inside your knees with the weight on your heels and

not toes.

6. Stand straight up.

Precautions: Do no round the back and select a weight appropriate for

your abilities.

Single Arm Deadlift


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Movement:

1. Performed like deadlift but with weight to your side.

2. Bell will be even with your ankle.

3. Bend at the waist and knees while your back is straight.

4. Stand straight up without compensating for the side with no weight.

5. Stand straight up.

Precautions: Back must be straight and not rounded. Select a weight

for your abilities in order to lift safely.

Farmers Walk


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Movement:

Performed like a standard deadlift but with 2 bells at your side.

Use heavier weights so the movement is challenging.

Begin walking for the prescribed time.

Precautions: Do not round your back and always select a weight you can

safely move.

Hand to Hand Swing


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Movement:

1. Begin with regular swing except now you will release the bell at the

top of the swing.

2. Grab the bell with your other hand.

3. Move with a purpose.

Precautions: If the bell is too far forward when you go to grab it let it go

and reset. Choose a weight that you can safely move.

Hand to Hand Snatch


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Movement:

1. Begin the movement by doing the snatch with a swing.

2. Move the bell back down with the same hand.

3. Swing the bell back up and receive the bell with the other hand.

4. Move the bell back down and begin the transition as required.

Precautions: Ensure you do not round your back and select a weight

that you can safely move.

Month 1

Day 1

TGU- 3 each side alternating

Overhead kb walk: 30 seconds each side

KB deadlift 4x5 choose weight, focus on hinge and lockout

Swing ladders- 3 bells of different sizes, 8 reps each x4


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Suitcase carry- 3 sets of: 30 heavier bell

Single arm deadlift 4x5 each arm

Single arm swings- 4x8 each side

Plank 5x: 30

Detailed Explanation:

TGU-3 ea. Side alternating. Here you want to focus on hitting each

position in the move. Do the left side then right side until you do a total

of 6 TGU. Work with a weight you can safely handle. This is not a move

that is done fast, but rather an intentional movement. There is nothing

wrong with using even something as light as your sneaker for the first 2

weeks, to learn the movement.

O/H KB Walk 30 seconds each side. Choose your weight carefully

here. You are going to move with the weight overhead for a total of 30

seconds. Ensure that you lock that arm which is overhead. Walk

normally.

Kettlebell Dead Lift 4 x 5. Choose an appropriate weight, focus on the

hinge and lockout. When it is written 4 x 5 you will do 4 sets of 5. There

is no pre-determined rest period here. If you choose a weight that isn’t

too light or too heavy, you’ll most likely only need to rest 1 minute.

Swing Ladders-3 bells of different sizes, 8 Reps x 4. If you are just

beginning to use kettlebells, start light. For men a 35# bell is probably

the max and women a 25# bell. Start with the lightest weight do 8 two

handed swings, then move to the middle weight and do 8 two handed

swings, and then move to the heaviest weight and do 8 two handed

swings. You will then rest and do it again 3 more times.

Suitcase Carry: 3 sets of 30 seconds. I would use my non-dominate

hand first, then dominant, then non-dominate. If you need to rest,


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simply set the weight down, rest and resume.

Single Arm Deadlift 4 x 5 each arm. Focus on not compensating with

the arm that is not picking the weight up. Ensure your back is straight.

Do 5 reps on one arm, then 5 reps with the other arm. Rest required

amount, and repeat 3 additional times. Choose a challenging weight

here.

Single Arm Swings 4 x 8 each side. Start with either arm, 8 with one

arm, 8 with the other arm, rest as needed and do 3 more times. Ensure

you select a weight you can safely move.

Plank 5 x :30 seconds. Chances are you won’t be able to hold the

plank for 30 seconds. That’s ok, if you can only do 10 seconds, rest do 10

Day 2

TGU- pause in each position for 5 seconds, 2 each side

2 hand swings 5x10

Hip flexor stretch

1 hand swing 8L and 8 R

6 goblet squats

Repeat 1 hand swings and goblets x4

Hand to hand swings

Do 20 swings, go into: 30 plank repeat x4

Farmers walk 4 sets of: 30 to: 45 seconds


Turkish Get-Up Pause in ea. Position 5 seconds, 2 ea. Side. Here


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you will pause on your forearm, palm, knee, and in standing, and do the

same on the way down. Focus on really feeling each position. Ensure you

are selecting a light weight. There is nothing wrong with using even

something as light as your sneaker for the first 2 weeks, to learn the

movement.

2 Hand Swings 5 x 10. You will do 10 repetitions with a weight you can

safely handle. Rest for a short time, then do this 4 more times.

Hip Flexor Stretch. Really take time to stretch each side. Focus on the

entire body here.

1 Hand Swing 8L & 8R/6 Goblet Squats. You will do 8 swings with

your left hand, then 8 with your right hand, and with same weight move

right into doing 6 goblet squats. Rest for less than a minute and repeat 3

more times.

Do 20 hand to hand swings, then 30 seconds in the plank. Ensure

that you’ve practiced this movement before doing it for the first time. If

you are doing this in your house, make sure there is nothing that can be

broken is in the way. If the bell gets away from you, let it go, and start

over. Once you do 20 hand to hand swings, you will immediately do 30

seconds in the plank and immediately commence with the 20 hand to

hand swings. You will do this for a total of 4 rounds.

Farmers Walk-4 sets of 30 seconds to 45 seconds. Choose a heavy

enough weight so it is challenging, but not so heavy you have to set it

down after 15 seconds. Once you hit between 30 and 45 seconds, set the

weight down, recover, and repeat 3 more times.

Day 3

TGU to the standing position, walk for: 30 seconds then come down,

repeat on way down

KB deadlift- 4x5


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KB swings 30/30 for 10 minutes

Goblet squat 6 reps, at the bottom of the 6th rep curl the kb 6 times by

the horns, repeat 4 times

30/30 1 arm swings. Swing L then rest for: 30, repeat for 8 minutes

Hip flexor stretch


Turkish Get-Up Standing Position Walk 30 seconds then come

down, repeat for other arm. Do a Turkish get-up, then walk for 30

seconds, stop, come down, switch arms, and repeat.

Kettlebell Deadlift 4 x 5. Do 5 Repetitions with a weight that isn’t light,

but not too heavy that you cannot complete 4 sets. Once you do 5 reps,

rest for approximately 1 minute, and then do 3 more times. Ensure that

your back is straight, and breathe in on the way down, and out on the

way up.

Kettlebell Swings 30/30 for 10 minutes. You will do 30 seconds of 2

arm swings, rest for 30 seconds and do this for a total of 10 minutes.

Goblet Squat 6 Reps, @ bottom of the 6th Rep, curl the kettlebell

6x by the horns. Repeat 4x. So you will do 6 goblet squats, sit in the

squat, then do 6 bicep curls with the bell. Do this for 3 more times.

Don’t be too aggressive with the weight here. Select a weight that you

can curl vs. a weight that you can do a goblet squat with.

Hip Flexor Stretch. Really focus on a solid total body stretch here. Try

to accumulate 20 seconds on each side. I love this stretch!

Day 4

TGU, alternate each side for a total of 10 minutes


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10 2 handed swings

8R and 8L 1 arm swings

10 goblet squats

20 hand to hand swings

:30 overhead walk L/R

:30 suitcase carry L/R

Repeat 4-6 times above for time


Turkish Get-Up, Alt ea. Side for a total of 10 minutes. Be careful

with weight selection here as you will continuously be moving arm to arm

and doing the get up. Do not focus on speed. Feel each step in order to

perform this movement correctly.

10 two handed Swings

8R & 8L 1 Arm Swings

10 Goblet Squats

20 Hand to Hand Swings

30 second overhead walk L/R

30 second suitcase carry L/R

Repeat 4-6 times for time

The goal on this day is to move from exercise to exercise without resting.

Once you complete on round, then rest, recharge, and set a goal to

complete 4 to 6 rounds.

Month 2

Day 1

TGU- use a heavier bell if possible

6 total, 3 per side alternating

1 swing, 1 snatch into overhead walk for :15



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Repeat above x5

Goblet squat- pause at bottom position for :5 then come up. 5x5

Kb rack walks

http://www.youtube.com/watch?v=dLu2NS2-c-w

5 sets of :30


Turkish Get-Up Use a heavier bell if possible. Doing a total of 6, 3 each

side alternating. Now that you’ve been doing the program for a month,

you should be able to do more weight. Obviously, select a weight that is

safe for your ability.

1 Swing, 1 Snatch into Overhead Walk for 15 Seconds

2 Swings, 2 Snatches into Overhead Walk for 15 Seconds



Repeat above for a total of 5 times

Here is how the workout works: You will do a swing, a snatch, walk for 15

seconds, then do this through 4 swings/snatches then rest as needed,

and do 4 more times. Keep the rest period as short as possible. Really

push yourself here.

Goblet Squat-Pause at Bottom position for 5 seconds then come

up 5 x 5. Here you will do 1 goblet squat, sit at the bottom position for 5

seconds, come up and do this for 5 times. Rest as needed, and then do 4

more times.

Kettlebell Rack Walks 5 sets of 30 seconds: Rack the weight, and

http://www.youtube.com/watch?v=dLu2NS2-c-w


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simply walk for 30 seconds. Keep rest short, then do 4 more times.

Day 2

TGU 8 minutes total, alternate each side

Clean and press 5x5

Double kb front squat 5x5

Push-up 4 sets of perfect form

20 swings, 20 hand to hand swings, :30 rack walk. repeat x4


Turkish Get-Up 8 minutes total, Alternating each side. Just a

reminder here, don’t focus on speed, focus on movement throughout the

Get-up. A slightly heavier weight that you can safely handle will cause

your core to get some extra work!

Clean & Press 5 x 5. Do a Clean, then press it and do this for 5

repetitions, rest, then do 4 more times. You will be able to clean much

more than you can press. Base the weight off of your press here on this

movement.

Double Kettlebell Front Squat 5 x 5. Ensure you rack the weight, keep

your back straight, do 5 reps rest and do 4 more times. Choose your

weight wisely.

Push-Ups 4 sets of perfect form. This is truly a test of your mental

strength. Do as many push-ups as you can with perfect form, rest, and

do 3 more times. Record the number of push-ups, so the next 3 weeks

you will know if you are progressing. Focus on form here NOT speed.

Really push yourself here.

20 Swings, 20 Hand to Hand Swings, 30 seconds Rack Walk,


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repeat 4x. You should try to use the same weight for this. So do 20 two

handed swings, then 20 hand to hand swings, and lastly rack walk for 30

seconds, rest as needed and do 3 more times. Try to keep the rest period

short.

Day 3

Overhead walk 4x :30 each arm

suitcase carry 4x:30 each arm

10 1 arm swings L/R

10 snatches L/R

20 hand to hand snatches

repeat x4

2 hand swings, 8 minutes total 40/20


Overhead Walk 4 x 30 seconds each arm

Suitcase Carry 4 x 30 seconds each arm

10 1 Arm Swings Left then Right

10 Snatches Left then Right

20 Hand to Hand Snatches

Repeat 4x

Move from exercise to exercise without resting. You should know how to

do hand to hand snatches before attempting here. After a round is

completed, rest for a short period, catch your breath, and do 3 more

times. Really push yourself here!

Then:

2 Hand Swings @ 40/20, 8 minutes total. A real test here, do 40

seconds of 2 handed swings, rest 20 seconds and do a total of 8 times.


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Day 4

1 TGU each arm

20 2 handed swings

10 R and 10L 1 arm swings

8 goblet squats

8L and 8R snatches

2 TGU each arm

Rack walks :30

Repeat 4-6 times for time.


1 Turkish Get-Up each Arm. Challenge yourself here!

20 2 Handed Swings

10 Right and 10 Left 1 Arm swings

8 Goblet Squats

8 Left & 8 Right Snatches

2 Turkish Get-Ups Each Arm

Rack Walks 30 seconds

Repeat 4-6 times for time.

Notes: The Get-ups are not to be done fast. Feel each position. Move

from exercise to exercise with a weight that is challenging, rest and aim

for 4 to 6 sets.

If you’ve completed 8 weeks of the training program, you can always,

start back at week 1 and do another 8 weeks. You can add more weight,

shorten your rest periods. I will be devising more intense kettlebell

workouts in the future.


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Chapter 5: Living the Healthy Lifestyle

Once you have reached your target weight, you’ll want to know how to

maintain it so you don’t put all that hard work to waste! Educating

yourself ahead of time will help you when you are at the point where you

have attained your weight loss goal. You wouldn’t want to ruin the

celebration you will want to have, and you of course want to continue on

with your newfound healthy lifestyle.

Don’t skip any meals! Remember, your body’s metabolism will take this

as a signal that your body is starving and will begin to store fat for

reserves. Make sure you keep up with eating your meals, scheduled out

as you have been. Besides, if you skip a meal at one point in the day, it

could mean you overeat later on when you are just so hungry.

Keep eating a variety of foods. This will help you to keep getting all

the nutrients and vitamins your body needs to stay working properly. It

will keep you feeling healthy, energized and protect your body by keeping

it healthy. You can include choices from whole grains, fruits, vegetables

and lean proteins.

Keep up the exercising! Don’t get lazy and slack off on your exercise

routine now. You have gained the knowledge of what kind of a workout is

right for you, and probably how to change it up every once in a while as

well if you had instruction from a personal trainer.

Changing up your routine is a great idea to keep you from getting bored,

and to keep your body guessing. As long as you are always combining

your cardio and strength training, you will continue to stay fit and feel

strong and healthy, all while protecting yourself further from illnesses

coupled with your healthy diet.

Adjust your daily caloric intake. Many people wonder if they should

increase their daily caloric intake right away. It is probably advisable to do

so, but do so gradually.

Try starting with just 250 calories more a day. After a week, weigh


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yourself. You’ll probably still have lost some more weight. If this is the

case, add another 250 calories, then weight yourself a week after that.

Repeat these steps until you see that your weight has remained the same

when you weigh yourself for the week. If you gained a bit, take away

some calories, 100 at a time, until your weight evens out and remains the

same from week to week.

Keep drinking that water! Don’t forget to have at least eight glasses of

water a day to keep your body working well. Water aides in digestion,

increases your energy and helps rid your body of toxins naturally. Plus,

you will stay hydrated and healthy.

Keep eating frequently. Eating five to six small meals a day as you

have probably already learned to do is a good thing to continue doing, as

this keeps your metabolism up, and keeps you feeling satisfied.

It is important to continue this as well because you don’t want to fall into

the trap of increasing your portion sizes again if this was a problem

before. You will throw yourself all the way back to square one eventually.

In the very least, you will gain a bunch of the weight back you worked so

hard to shed.

Don’t let the junk food back in. Now that you’ve developed your

healthy habits, why ruin it by going back to your old ways and eating junk

food? You have discovered plenty of delicious tastes to satisfy all your

cravings with healthy foods. Keep your intake of fruits and vegetables up

to several servings a day, preferably 6-8.

Take your daily vitamins. Remember to keep taking your daily vitamins

as well. By doing this you will help assure that you acquire all the

vitamins you need each day and it will help you to maintain your healthy

weight as well.

The Secrets of Staying Healthy

Everybody wants to live long and healthy lives; nobody wants to count on


77

getting any severe diseases. Although we can’t predict or prevent every

situation, there are ways to help protect ourselves that can make our lives

more full and healthy overall.

Prevention and early detection is the first thing you should

consider. Most people dread going for a yearly physical, or even the

dentist cleaning every six months. But having good doctors and keeping

these appointments in your life will help you to stay healthy because you

doctor can detect things that you can’t on your own.

Knowing your family history is also important because if there is any

history of heart disease or cancers in your family your doctor can keep

any eye out for symptoms and do testing on you regularly.

Love the people you are with. Make sure and spend time with the ones

who surround you daily such as your spouse, children, other family

members, friends and co-workers. Enjoy the time you spend with other

people, plus maintain healthy friendships. These relationships are needed

to make you feel fulfilled in life.

Get eight hours of sleep. Although many people find this one difficult to

do because of how busy we can get in our lives, it really is very important

to leading a happy and healthy life.

Find something you are good at. All of us have times where we need

to be doing something we really enjoy, and most of these are things that

we excel at. This is usually something that makes us feel good inside as

well, and can even be soothing and stress relieving.

Manage your stress – don’t ignore it! Everyone has stressors of some

kind, and it is important that we handle our stress so that it does not get

out of hand and consume us.

When you are riddled with worry and stress it can literally make you sick

in many different ways. Daily walks can help clear your head, and make

sure that you are not over-filling your agenda for each day or letting

other’s schedules dictate your day.


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Find balance in your life. Don’t try to take on too many projects at

work or let work consume you. Find a balance so you are still able to

enjoy all the other things around you like your hobbies and your friends

and family.

Although financial times can be tough, it is still so very important to find

time to spend at least with your family, the ones you are working so hard

to keep safe and provided for.

The Advantages of Staying Healthy

The benefits of staying healthy are boundless. It doesn’t just mean that

you are happy with the way you look and can fit into that new outfit.

Being healthy has to do with your whole physical, mental and social well-

being.

Your Physical Health: Keeping yourself physically healthy can help you

all around. Not only can it help you to take part in daily activities such as

being able to walk, move and bend, but it allows you to be physically able

to take care of your loved ones around you who depend on you.

It can be financially beneficial if you avoid diseases that were preventable

and that would be very costly.

Your Mental Health: If you do not have a good mental health, your

physical health will also be affected. Many people don’t realize just how

important their mental health is to their overall well-being. If you allow

yourself to be over-stressed or for that stress to rule your life, it can

make you sick.

Stress can raise your blood pressure which increases your risk of a heart

attack or stroke. You need to deal with your stress in positive ways like

through exercise, meditation or therapy. Don’t deal with stress by things

that can damage your overall health like smoking, drinking or eating

unhealthy foods.


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Disease Prevention: Making sure you are eating a healthy diet is vital to

your overall health and staying healthy. The foods you choose to eat can

have a direct impact on your health.

Phytochemicals are important for your health and could prevent things

like heart disease, specific types of cancer, diabetes and high blood

pressure. They are found only found in certain foods like berries, spinach,

olives and kale. Eat a low-fat diet full of lots of fruits and vegetables plus

whole grains to help protect your cardiovascular health.

Long Life: Striving to live a healthy lifestyle can be a big factor of you

being able to live a long and healthy life. Although you can’t prevent all

health problems and some of them are out of your control, a lot of the

most significant ones you can help to avoid by living healthy.

With the leading causes of death being chronic diseases such as diabetes,

heart disease, stroke and cancer, having lifestyle choices that include

controlling the foods you eat is important. Keeping your weight at a

healthy level, how much you exercise and how you deal with the stressors

in your life can have a huge impact on keeping these diseases at bay.

Living a healthy lifestyle can also improve your mood and give you

greater self-esteem and mental focus. You will be stronger, have a higher

stamina and you will be able to get a better night’s sleep.

Other benefits of a healthy lifestyle include improved digestion and a

lower blood pressure. Keeping yourself healthy can also help ease or

eliminate back problems and back pain plus improve your posture,

enhance coordination and balance, and lower your resting heart rate.


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Chapter 6: The Best Diet Supplements

What to Look For

If you are wanting to take the next step in your physique development or

if you are interested in the best diet supplements and cutting edge anti-

aging supplementation, it is important to find a company that not only

can you rely on, but one that can be trusted to give you the quality that

you are paying for.

I am sure we are all too familiar with the uncomfortable experience in

vitamin shops where we were pushed to buy supplements that never

helped us. This is why I decided to become a Prograde Nutrition partner.

Purchasing supplements that may help propel you towards your fitness

goals is a serious decision and one that I have found Prograde to take

serious as well.

Why Did Prograde Begin to Sell Supplements?

Prograde was started in response to the poor business practices that are

so rampant across the internet and real world vitamin shops. At these

online stores and retails vitamin stores, it seems as though everyone

wants our money, but they refuse to give us the quality that we are

paying for.

The main problem with buying what many pushy salespeople call the

"best diet supplements" is that many of the ingredients are not as pure as

they could be.

This not only wastes your money, but wastes precious time that could

have been used towards your goals.

Excellent Business Ethics and Real Research

Most of what you buy from a supplement store is usually backed by

pseudo research, which is nothing more than disguised sales copy to hype

you up to purchase their products.

http://lose-body-fat-today.getprograde.com/


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After reading hundreds of product labels and their sales copy, (which was

supposed to be "research"), I knew that there had to be something

different. Something better, with real people who were interested in

helping me find the best diet supplements, multivitamins and other health

related products that may help me get the benefits that I was looking for.

What impressed me the most about Prograde is the fact that before they

began, they hired a top notch nutritionist to help design their product line.

In fact, they only allow qualified health professionals and personal

trainers to recommend their products.

This is a very different from what we see on the internet with products

with fake reviews pushing you towards products that are only designed to

make the seller rich.

This has to be the most frustrating experience of going to a run-of-the-

mill vitamin shop.

Another Reason I Use Prograde

Prograde's "Zero Risk" policy also allows me to try any one of their

products and they give me a full 60 days to evaluate their product risk

free. I have found this company to be a great source for quality multi-

vitamins for both men and women.

It is a sad fact that our quality food sources are on a fast decline. In order

to ensure optimal health and vitality, which is imperative to enjoy life, we

must find a good source that not only can we trust, but one that also

stands behind their word.

Never in history has it been so important to supplement to ensure optimal

health. If you are as interested in your health as much as I am, you will

remember the day when you first heard the name "Prograde".


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Daily Vitamin Supplements: Why You Need Them

We all want to look our best. This is why daily vitamin supplements may

be the solution. The truth is, if you only rely on food from the grocery

store to supply all of your daily nutrients then you are selling yourself

short. This is a hard pill to swallow for many but it's true.

Also, if you want to burn the maximum amount of fat as possible it is

important to add daily vitamin supplements to your diet so you can get

the upper hand and reach your goals faster.

In this article we will address both men and women in a separate section

so you too can be delivered from the synthetic grocery store daily vitamin

supplements that do nothing but pass through your system while offering

zero benefit in the process, much less giving you an edge on fat loss.

For Women Only: Why You Need Vitamins EVERY

Day

The truth is, there are very few natural vitamins supplements that are

specifically formulated for a woman. Women have very specific needs and

desires and finding daily vitamin supplements that can address these has

been a big challenge until now.

A vitamin that can help support your unique hormone

balance as well as increase energy levels and boost

your mood is literally like a diamond in the rough.

If you are a woman who is conscious about both the

way you look and how you feel, then you know it is of

the utmost importance to supply your body with daily

vitamins throughout every phase of your life.

In fact, if you're not getting all of your fruits and

vegetables on a daily basis you could face some very

serious health concerns as you age.


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Stress has become too common in our society and now the need to bring

peace and balance back into your life through daily vitamin supplements

is now a reality.

You can forget getting an upset stomach when taking this new breed of

vitamin because it is not synthetic like 99% of what you find both in

online and offline stores.

Did you know…

That if you are not eating at least 10 servings of fruits and vegetables per

day that you are depriving your body? This why supplementation has

become so popular, because it is almost impossible with our schedules to

make sure that we eat and get the nutrients we need a day-to-day basis.

And finally, a vitamin that has been designed for a woman should also

help you to replenish the nutrients that you lost while training as well as

help you to incinerate your fat so you become lean. This vitamin should

also provide you with the special nutrients you need every day regardless

if you train that day or not.

It would take a world-class nutritionist to develop such a vitamin. As

partner of Prograde Nutrition, I happen to know the vitamin.

Click here to see what Vitamins shops DON'T want you to know.

For Men Only: Keep Confidence Close By!

Men also have unique issues and these need to be addressed through

daily vitamin supplements because men, like women also face a challenge

in getting all of the nutrients they need on a day-to-day basis.

Because of the hormone testosterone, men face unique issues such as

combating prostate and urinary health, both of which can turn into

serious health problems if preventative measures are not taken far in

advance.

http://lose-body-fat-today.getprograde.com/multi-vitamin-for-women.html


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For a man, it is important to look good "naked" so your confidence always

stay at peak levels.(Men do not get as much social proof as women and

so it is important for a man to look his best at all times to keep his

confidence levels in check).

Daily vitamin supplements that can provide you with the key ingredients

that you need to increase your metabolism so you can burn fat at a faster

rate and get that six pack faster is a benefit that is clearly nonexistent in

almost every multivitamin supplement that you find on the market today.

Getting the correct fatty acids, vitamins, enzymes and

amino acids literally happens once in a blue moon,

especially when you're trying to eat enough all day to

supply your body with what it needs. This is why as a

Prograde Nutrition partner I wanted to share this

information with you.

Liquid Weight Loss Diets?

Why Not a Meal Replacement

Instead?

If you are having problems losing fat, liquid weight

loss diets, wouldn’t be my first recommendation, and

quite frankly it is more likely that you are not eating enough. Not eating

enough? Yes, this confuses many people because they think that less

calories equals weight loss.

However, they are only partially correct. Eating less works for a period of

10 to 14 days until your body "figures out" what you're trying to do. This

is why some folks will “cycle” their calories every 7 to 14 days. But, we’ll

save that for another discussion.

After this time, homeostasis kicks in and your body will down regulate its

metabolism so you will burn less calories. This is also known as the yo-yo

dieting syndrome because, with these type of diets comes a backlash of

weight gain.


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Do this enough times and you end up wrecking your metabolism which

will take you even further away from your weight loss goals. In efforts to

lose weight many have also turned to a just a liquid weight loss diet, but

this is not something I would suggest or advocate.

Why? Is There an Answer?

Yes. As a Prograde Nutrition partner, I want to share with you a great

meal replacement product.

You see, balance is needed in order to enjoy a lean physique. Instead of a

“liquid weight loss diet,” why not enjoy a healthy meal replacement in

between meals? Why is this important? Because losing weight is all about

ramping up your metabolism.

In short, this means eating enough food so your body is constantly

working all day in order to digest the amount of food that you're feeding

it. Besides, could you imagine living on a liquid weight loss diet for every

single meal? Unless my jaw was wired shut, give me real food.

This may turn your body into a calorie burning machine.

Now, This Is Where The Balance Comes In

Simply eating six meals a day at a fast food restaurant will not get you

the results that you are looking for. Fast food contains too many empty

calories (calorie rich/nutrient poor) and far too much saturated fat that

will cause more harm than good.

In order to lose fat and keep the fat off, it is important to eat 5 to 6 small

healthy meals per day so you can you utilize the thermic affect the food,

which simply means that your body is churning and working every time

you eat, which in turns raises your metabolic rate when you are not

eating.

Once your metabolic rate increases, look out, because you may lose some

of that unwanted fat! A liquid weight loss diet will most likely not lead to

these same results.

http://lose-body-fat-today.getprograde.com/meal-replacement.html



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Which Meal Replacement Shake?

First and foremost, taste is important. Having to drink something that is

simply unpleasant will reduce anyone's compliance regardless of how

much protein and vitamins it contains. Granted, there are those who will

drink anything, but I am not one of those people.

So, it has to taste good, or I will not look forward to it. Why not look for a

meal replacement shake instead of a liquid weight loss diet supplement?

There are some key things that every supplement should contain.

Protein. Between 30-40 grams.

Check.

Too much protein and your body is unable to absorb

it. Too little protein and then you lose the effect that

you're looking for. Saying this, when choosing a

supplement you're going to need right at or little

under of protein.

Anyone's body is only able to absorb up to 40 grams

of protein at one sitting. I am personally confused as

to why I see supplements with 50 and 60 g of protein

when the companies know that your body is not able to absorb it.

No. I mean NO Artificial Sweeteners. Check.

I cannot tell you how many times that I have found the right ingredients I

need only to see this at the bottom. Phenylketonurics - Contains

Phenylalanine! This is aspartame which can cause a wide range of side

effects.

When I am going to drink something 2-3 times per day, then this is

definitely something I need to stay away from. I can do without the

headaches from artificial sweeteners. If I am doing this for my health, I

need something natural.

Low Fat. "I am trying to lose it, not drink it!"



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Lately there have been many meal replacement shakes that have high

levels of fat? Why? It makes them taste better and the manufactures

know this, but what they don't tell you, is that it will throw off the

requirements for the rest of your day as you have to control how much

bad fat you eat in other meals. This is just too much calculating and I am

far too busy for this.

Must Meet All Registered Dietitian Nutritional

Recommendations

A meal replacement is just that, a meal. And when I am trying to lose fat,

I have to make sure that I am getting all of my vitamins, amino acids,

fiber and other nutrients that my body depends on. It’s that simple, but

yet, was difficult for me to find. Forget about a liquid weight loss diet.

They just aren’t smart.

Natural Testosterone Supplements

As men age, many of our hormones begin to decline, mainly testosterone.

In fact, the fitness world has been searching for healthy natural

testosterone supplements for decades as a means to lose fat which has

not been available to the public at large until recently.

Testosterone is what makes a "man a man" and is also responsible for

making him a lean, mean, machine. The main benefits of testosterone

are: increased muscle mass, decreased body fat, heightened energy

levels, healthy confidence and sex drive levels, and increased sexual

stamina and drive.

And because I am a partner of Prograde Nutrition, I wanted to share this

natural testosterone supplement with you.



http://lose-body-fat-today.getprograde.com/k20.html



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Testosterone Helps Regulate Fat Loss - The Story

You Haven't Heard.

Because of these benefits, testosterone has now been viewed as the

fountain of youth for men, which is why men all over the world are trying

to boost their testosterone levels.

However, resorting to testosterone injections is not only illegal outside a

prescription, but has a wide scope of side effects such as increased

aggression as well as prostate issues due to hormone imbalances.

Also, once exogenous testosterone is injected into the body, the testicles,

the main producers of testosterone, shut down and begin to atrophy, or

get smaller. In essence, your body begins to rely on a weekly shot in

order to maintain healthy hormone levels. This is not good.

The Holistic Solution

If you know anything about holistic health, then you would disagree with

the above approach as there are much better and healthier ways to help

your body naturally produce testosterone so you do not have to worry

about the wide range of side effects.

In fact, many men do not even qualify for legal hormone therapy even

though they are experiencing the side effects of a lowered testosterone

level.

This is why it's very important to seek a natural solution for fat loss if

you're finding yourself getting older and having lower testosterone levels,

which is evident by both the way you look and the way you feel.

Testosterone and Your Metabolism- The Shocking

Truth And Why You May Be Gaining Fat!

Testosterone plays a key role in helping your body to regulate the amount

of fat that it produces. If you're suffering from low levels of testosterone,


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it will be evident by higher body fat levels which are no fun for a man.

In fact, as men age and as testosterone levels decline, a whole other

issue of a decreased metabolic rate arises, as testosterone is responsible

for producing a healthy metabolism.

In layman's terms, if your testosterone levels are low then it will also

affect your body's ability to burn calories, thus resulting in the gaining of

more fat as the days and months go by.

That is NOT good news.

This means we have millions of men across the globe gaining unnecessary

fat each year when natural testosterone supplements may completely

reverse this problem and bring their body chemistry back to where it

needs to be.

Raising your testosterone levels naturally is perhaps one of

the methods men can utilize to combating the problem of

gaining unnecessary body fat that to some seems almost

unpreventable.

"I Tried To Diet But It Didn't Work"

This is something I hear almost each week from men who get motivated,

begin a workout routine and try to start a healthy and balanced diet. Their

progress seems very slow. If this is something that is happening to you,

then you may want to look into trying natural testosterone supplements

as a solution to your fat loss problems.

Natural testosterone supplements, like Prograde's K20 may help increase

your energy expenditure which can be one of the keys to consistent fat

loss. It may also help increase your stamina, fight mild depression,

increase your confidence, and help you to maintain a positive attitude.

Many people overlook this last aspect, but maintaining a positive mental

attitude is key when you were trying to reach your goals. Nothing better

than testosterone may help you do this because it is the key hormone

that creates the unique mindset men need to achieve their fat loss goals.



90

Remember, there is no reason to sell yourself short when there are

natural testosterone supplements that may help raise testosterone level

so you do not have to go around worrying why you are unable to lose fat.

If you have decreased stamina, if your confidence level is lower, or if you

just don't feel like "you" anymore, then your body needs to be "reset" so

that you may regain the manly "Mojo" that is vital to male survival and

the key to enjoying being a lean, mean, man machine.

Click Here To Find Out Why Going Natural is Now Better Than Ever!

Nutritional Supplements for Athletes

If you are an exercise enthusiast like me who is interested in getting as

lean as possible and finding the best nutritional supplements for athletes,

then you will know that there comes a point in your fitness career that

regardless of what you do, how long you workout, or how hard you train

in the gym, your results just do not seem to keep up with the effort that

you're expending.

This is especially true with fat loss and why nutritional

supplements for athletes are so important.

Many athletes refer to this as a "wall" but in 99.999% of the cases, this

"wall" is only a nutritional deficit. This is why it's so important for every

athlete to replenish their nutrients on a consistent basis. And by

consistent, we mean every day. This is just what it takes to get the

results that all of us are looking for.

In fact, having access and knowing about the best nutritional

supplements for athletes is what separates the good from the best and

the best from the elite. If you want to move up in the ranks athletically

while simultaneously reducing your percentage of body fat, then your

focus must be on the nutritional aspects of your workout regime in order

to produce the best results possible.


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91

See, without nutritional supplements for athletes, you will have to spend

more time in the gym, eat more frequently, take more vitamins, and

overall, spend more time trying to feed your body than you would if you

had access to some of the highest quality nutritional supplements for

athletes on the market.

This is where I was a few years ago. And believe me, it's not a good place

to be because it simply just wasted my time. Time that I could've spent

doing the things I love to rather than try to chase a calorie to help me

lose fat in a post workout shake they just never seem to benefit me.

However, That Has All Changed

Although I learned the hard way, you do not have too.

With the rise of many supplement stores online and in

the real world, it is sometimes hard to discern the

difference between which products work and which

ones don't for optimal fat loss.

As an athlete, and partner of Prograde Nutrition, I

recognize that I need to replenish the nutrients on it

daily basis, not with just food that that you find in the

grocery store, but with nutritional supplements for

athletes that allow me to intake far more nutrients

than I would ever be have able to by myself.

Let's face it, I just don't want to sit at a table and have to chew food all

day long in order to replace my body's nutrients in order to give it the

vitamins and nutrients it needs so I can maintain the leanness that I

cherish. That's just not fun, and would ruin my social life.

Now, let’s dive into a little science as it pertains to how you are going to

get lean and stay lean. This is where it gets both scary and exciting,

because there is something you can do about it!



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Gluconeogenesis- It's a BAD word! Especially

After Training

If you are not familiar with the "60 minute window", it is the span of time

right after your workout that your body is begging you to replace its

nutrients, mainly the glycogen that it lost during training.

Glycogen is simply just a stored form of carbohydrate that is depleted

while you train. After you finish your training, the body shifts from a fat

burning mode (if you train for more than 20 minutes) back into a resting

mode where it will require stored energy in the form of glycogen in order

to function properly.

If there's not an ample source of carbohydrates readily available right

after you finish working out, then your body will begin to start a process

called gluconeogenesis, which is your body's attempt to create

carbohydrates from non-carbohydrate sources, such as protein.

This means your hard-earned muscle could be used to replenish your

glycogen stores right after you finish training!

This is Something You Don't Want and It Affects Your Fat Loss!

Furthermore, when your body begins to digest its own muscle tissue to

create carbohydrates, is also eating away at the main metabolic enhancer

that your body has, which is your muscle tissue. This will not only curb

your fat loss efforts but will put you on a cycle very much akin to

"Robbing Peter to Pay Paul", only metabolically.

Nutritional Supplements for Athletes Keep You

From Running In Place!

However, finding the best nutritional supplements for athletes can

completely alleviate this problem. This means that your body will be

getting the right type of carbohydrates, plus the right type of protein that

it needs to adequately recover.


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Never in history has it been a time where science can benefit the way we

look and how much fat we can lose as it has right now.

Click Here to find out see your solution to this problem and why you will

never say "Gluconeogenesis again!"



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Conclusion: Ready…Set…Go!

Now that we've learnt how to change your lifestyle and lose weight now,

everybody knows what to do. They read the material, they realize they

need to take action and put in the effort but the truth of the matter is,

people seldom do. Unless you discipline yourself to resist the temptation

of eating unhealthy foods and motivate yourself to eat healthy foods, you

will find it difficult to get on the road to a healthy life.

No amount of reading or saying "Yes, I can do it" will help you unless you

take that first step. It takes a strong commitment to get on track and it

takes an equally strong commitment to keep at it. Most people give up

after a short time because they're not satisfied with their results. If you

can commit and keep yourself motivated and continue to aspire to eat

well and train well, you will achieve your goal. No matter what the goal is,

be it to lose weight or increase your endurance or become a better athlete

in a specific sport, you just need to go out there and make the effort and

do the work required.

Over the course of time, not only will you mentally adjust to your training

regiment but you will develop a great amount of discipline and self-

confidence and you will naturally maintain a positive attitude which means

easily being able to resist any kind of temptation.

Everybody needs to start from somewhere. Setting your goals little by

little as opposed to attempting to go all-out and trying to sweat out 10

pounds on the treadmill in the course of a week will do more harm than

good. Starting the process slowly is key which means going for a brisk

walk to help acclimate your body to the more rigorous runs you plan to do

in the later weeks.

One mistake people make when starting out is going all out which leads

to injury and soon they decide that training is just too painful and taxing.

As before, set a schedule and if necessary, consult with a personal trainer

about what might be good for you if you feel uncomfortable coming up


95

with a schedule. You really do not need to make the process so difficult. If

your desire is to lose weight, all you really require is a small daily window

allotted to your exercise and keeping an eye on what you put in your

body.

Simply be confident and work towards your goals. Be positive and you will

get the results you want. As the beginning of a new season approaches,

maybe now is a good time to begin developing that plan and taking a

course of action so you can get on the road to the super healthy lifestyle

you deserve?


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About Corey Lewis:

Hi, my name is Corey Lewis aka Sergeant Slim. I’m a Personal Trainer

and author from Bozrah, CT.

I’ve Been In Your Shoes!

Why should you listen to what I have to say? Perhaps you are tired of

buying into so called “gurus” who have their own special formula for

weight loss. Unlike the majority of self-proclaimed experts online today, I

have actual experience with being overweight!

You see, back in my early 30′s I began packing on the pounds. At first, it

wasn’t that noticeable, and I made excuses for why I had put on a few

extra inches around my waist. But, before I knew it, I was wearing size 44

pants and was in the worst shape of my life! In fact, I couldn’t even climb

up a single flight of stairs, without getting short of breath. A Fat Loss

coach wasn’t even available to me.

I Was Fat and Made a Change

Yes, that’s me sometime in 2001 with my daughter

when I was over 277#’s (last time I dared to look)

What finally woke me up and spurred me to change?

Though I knew that my extra weight was unhealthy, I

worked hard to ignore this fact.

However, when the World Trade Center was attacked, I

had a strong desire to rejoin the military and serve my

country. Yet, at that time I weighed over 277 pounds,

which is a lot considering I am only 5’8” tall! I knew no

recruiter would even talk to me, much less offer me a

position in the military.

I was determined to reverse this trend in my life, and regain my health by

any means necessary. I threw myself into dedicated study and intense

exercise, and overhauled my body from the ground up!

My efforts were hit and miss, particularly without a fat loss coach, but by

the time 2 years had gone by, I was at my ideal weight and back in the


97

military again.

Why Should You Listen to Me?

After my experience, I discovered that I have a passion for fitness! Since

that time 10 years ago, I have become a certified Personal Trainer,

Olympic Lifting Coach, Hard Style Certified Kettlebell Coach and Mobility

Coach. I am a Fat Loss Coach as well, and I have dedicated myself to

uncovering how to burn fat in the most efficient ways possible. In fact my

book Sergeant Slim’s Weapons of Mass Reduction is what I suggest

to anyone looking to lose weight and get in shape regardless of their age.

When I wake up in the morning, fitness is the first thing on my mind! I

can’t get enough, and still study new information on a daily basis. It is

safe to say that this is my passion, and I love helping others achieve their

personal goals.

I push myself to my limit whenever possible, and I compete in fitness

competitions which test my strength and endurance. I’m not talking about

some flashy show, where I stand on stage wearing a thong and a spray

tan! I’m talking about moving big weights – fast. That requires real

strength, not just muscles designed to look good from a distance.

Here is an example of workouts I do at 47 years old:

http://youtu.be/bUfrv2N5wY8

What Advantage Can I Provide?

Unlike most trainers my age, I’m not stuck in my ways, pushing outdated

exercise techniques. You are probably familiar with this type of traditional

approach, where you do hours of cardio training. In fact, if you hire a

trainer at most big corporate run gyms, the first thing they will tell you to

do is jump on the treadmill.

Yet, did you know that I’ve uncovered a method which is up to 9 times

more effective at burning fat, and takes only 1/4 of the time? If you’re

like me, you don’t enjoying running endless miles, for mediocre results.

You’d probably like to use your head instead, and lose weight as quickly

as possible!

http://sergeantslim.com/

http://youtu.be/bUfrv2N5wY8


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With me as your fat loss coach, I can show you how, with step by step

training. In fact, I’m close to completing my certification as a Precision

Nutrition Coach too, meaning I know how to use your diet to further

enhance your results! Stop guessing at what you should eat, and when,

and use my extensive knowledge to massively enhance your eating

approach instead.

Does That Mean Weight Loss Is Easy?

Like all things in life, you get out only what you put in. That means you

have to invest effort to achieve the changes you want to see. I’m living

proof that this is possible, if you set your mind to it. However, my results

didn’t come instantly and without any work, and neither will yours.

In fact, without a Fat Loss Coach to keep you on track and motivated, you

are more likely to fail. Yet, if you have someone in your corner like me,

you’ll have a much better chance of achieving your dreams! You’ll still

have to work hard every day, but I can help keep you focused, and get

you over any bumps in the road along the way.

You see, weight loss is essentially about one thing – concerted effort over

time. If you keep working at it every day, no matter if you have a few

setbacks, over time you can’t possibly fail!

Change Your Life – Today!

You can do workouts like these also:

http://youtu.be/zVNmCw3Grsk

So, don’t wait until tomorrow or next week to begin, start changing your

life today. You wouldn’t be reading this, if you didn’t want to lose weight,

and reclaim your fitness and vitality. Why not take advantage of my years

of training, personal experience and expertise, to fast forward your weight

loss efforts? I will be there every step of the way, to keep you on track

and working as effectively as possible. I want to become your Fat Loss

Coach.

Rather than wasting hours at the gym, with little to show for it, if you

http://youtu.be/zVNmCw3Grsk


99

follow my instructions, you will begin to see results! It will still take work

on your part, but at least your effort will begin to pay off.

Get Peak Nutrition!

You can also benefit from my special partnership with Prograde Nutrition.

This excellent company takes the hassle out of getting perfectly balanced

nutrition, which is designed for your peak performance. In fact, they

spend hundreds of thousands of dollars in clinical studies, just to ensure

that every product lives up to its claims! If you want to truly take your

results to a new level, they are the right company to trust for your

nutritional needs.

On my blog I often times recommend products like Prograde where I will

make a commission. Keep in mind I only recommend those products that

I’ve purchased or have received an advance copy. Rest assured, if it’s

garbage, I am not going to suggest you purchase the product. I’m will

always be transparent with my followers, always.

Follow Corey on Social Media at:

Facebook: http://www.facebook.com/sergeantslim

Twitter: https://twitter.com/SergeantSlim

Free training: http://www.sergeantslim.com/blog/



http://www.facebook.com/sergeantslim

https://twitter.com/SergeantSlim

http://www.sergeantslim.com/blog/

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