21 Day Total Body Transformation

Copyright 2007-2011 by Go Fitness Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Dan Go, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Dan Go prior to publication. The information in this book is for educational purposes only. The information in this book is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor. The information within this book is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet. If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

The BodyBack Fat Loss System will unofficially release on January 11th 2011 via an invitation only discounted 3-day pre-sale. It is the most effective fat loss program ever Developed to help you get your body back. Period. Because you downloaded this report, youre on the exclusive invite listif you want it, at that time, youll get it before anyone else, AND at the pre-sale discount. Congratulations. Now, lets get you back into those skinny jeans...

Introduction
Hey thereits Dan Go and before we get into changing your body I want you to do one thing and one thing only right now. Give yourself a High Five

Did you know that when people download a free report only 3% of people actually read them regardless of the information thats in it? I cant lie. Ive been guilty of this too :P So pat yourself on the back for being the 3% that opened up this report and actually read it. If I see you in person Ill do the same.
4

Now this is not like any other report you may have read in the past. Other reports like to tell you things you already know and leave clues as to what you should be doing next without no real instructions as to how to go about doing it. You knowthe whole I give you the top 100 tips to losing fat but you gotta gure it out for yourself or buy my book to get the entire plan type of deal. The reason Im doing this is because everyone and their momma has been asking me to give the straight up, no BS facts on how Im able to get women into incredible shape by only exercising less than 1 and a half hours a week. So I nally caved in to their demands (Im such a sucker for peer pressure). So nally.here is the straight up, no bs, step by step plan on how to get your body back (or start the process of getting your body back) in 3 weeks using my proven fat loss strategies. And again.it will take you less than 1.5 hours a week to do it. So thanks again for reading this. Put it to use immediately and you will get back the body you had when you were in collegeor even high school

How You Can Use Your Mind To Attract Your Goals To You Automatically Without Effort

If you want to skip this part and get directly into the workouts by all means..do it. But do come back here because it is CRUCIAL to your success. First of all..100% of all SUCCESSFUL people set goals for themselves. Think of your mind like a heat seeking missile that will magnetize itself to a target.and will stop at NOTHING until it has reached it. Zig Zagging its way until it eventually hits its target. Dr. Maxwell Maltz author of Psycho Cybernetics The Psychology of Success has said that your mind is an Automatic Success Mechanism that needs a specic goal to strive for. So when your write down goals such as I want to t into a size 3 dress or I want to get back into

my high school jeansyour mind will automatically move towards that destinationHow cool is that?? He also said that your mind can be an Automatic Failure Mechanism in that if you set negative goals for yourself, your mind will automatically attract itself to that goal. So when you say, Why am I always fat? or Why do I never lose weight? or you write down goals such as, I dont want to drink alcohol anymore or I dont want to smoke anymore or I dont want to be fat anymore your mind will automatically target in on it because it just sees the words: smoke, fat, alcohol and thinks you want more of it.

Heavy stuff to digest I know but dont worry. Youll get it. I could go through the whole theory of goal setting and how your mind works but I would much rather tell you what
7

to do and skip the theory. If you want to learn more on the hows and whys of using your mind for success I highly recommend getting the book, The New Psycho Cybernetics by Dr. Maxwell Maltz. It has literally changed my life. Heres what you gotta do: Write out specic goals for yourself. Make them SPECIFIC. And make them somewhat unattainable. Shoot for the stars and youll end up on the clouds is what I always say. So if your goal is to lose weight then state your goal of how much you want to weigh. And write them down on a paper. Dont type them or say them out. Write them on a paper. It is more effective when you write down your goals. Make an image of yourself and how you want to look like Use pictures, put them up on a billboard, do what it takes to get that specic body you want etched in your mind. Write out your vision on paper kinda like a movie scene. Make an image of the things you have to do to attain this goal You cannot just make an image of the person you want to be without imagining the type of work you will have to do to attain it. This will make the image more real and also set your mind and your body to automatically do those things you need to do to get the body you want. When I was dieting down for a photo shoot I was imagining not only the body I wanted but also the things I had to do
8

like: Workout safely and intensely, plan out my meals and pack them, drink my water and say no to things that would set me back like drinking alcohol. Spend 10 Minutes each day (10 Minutes waking up in the morning and 10 Minutes before going to bed) visualizing these things for the next 21 days. You will be amazed at the results you see.

The BodyBack Nutrition Program

The Quickest and Easiest Nutrition Program to Lose Weight Okay so you got your mind in the right spot. You set goals and know exactly what you want to achieve. Now I want to show you a quick and easy way to lose weight with our nutrition program:

The Green Face Diet

The fact isI hate diets.except for this one. And you should never go on a dietExcept for this one. Now there is a way you can eat the foods you like (chips, cakes, ice cream, burgers, fries, pizza etc.) but I want you to get the basics down rst. And also you have to do it in a certain strategic way to be able to lose fat instead of gain it. So for now we will have to skip on that. Before getting into the Green Face Diet, I want you to make sure you are following these 7 Nutrition principles rst and if not thats okay. Start doing them now: 1. Eat 3-4 times a day. 3-4 hours between meals. 2. Drink non calories type of liquids. Green Tea and Water are best. Aim for at least 2 Litres of water a day. 3. Eat whole real foods, stay away from processed foods and sugars for now. 4. Have a protein and fat source for every meal 5. Only take in carbohydrates through vegetables and fruits. 6. Limit (1 drink per sitting) or totally get rid of alcohol intake. Alcohol severely limits your bodies ability to burn fat. 7. Mind your portion sizes: Meat should be the size of your palm, no carbs for now, and as many veggies as you want.

10

What is the Green Face Diet? It is probably the most awesome and simplest way to reset your body, lose weight and start the process of getting your body back. The Green Face diet is where you dont eat anything unless it was grown from the ground or had a face. It is also called the caveman (or cavewoman) diet. Simple and Easy, you apply it to your body for the next 3 weeks you will drop weight from your body quickly and faster (Quick Fast ) than anything you have ever tried. And thats it! Simple yet so effective that you will be burning fat faster than you can say, No Bread Please at your next meal.

11

The BodyBack Workouts

The BodyBack Workout is not One Workout per say but a combination of workouts put together to ensure that your body incinerates fat off of your body, burns fat in your sleep, doesnt let your body plateau, workout in less than half an hour, and generally kick fats ass to the curb (or the fat off of your ass). The problems with most workout programs is that the program is based on one specic way of working out, so what end ups happening is your body adapts to the specic form of exercise programming and ends up hitting a plateau either in weight loss, fat loss or both.

12

The BodyBack workout was designed based on specic fat loss principles to always change to shock your body into new results. We do not only provide this change with the actual workout program, we also do it in terms of: - Resistance - Duration of exercise - Tempo Training (which will not be done during this workout as it is an advanced technique your body needs to be primed for) Every three weeks we will be changing the workout and every single workout will be different. So you will literally never have the same workout.EVER. Say HELLO! to amazing fat loss results and a new body. Say GOOD BYE! to boring exercise routines, weight loss plateaus, long hours slaving away at the gym and not seeing results.

13

Women who have done this workout have lost more than the average 1-2 pounds a week. When I rst came out with this program a girl came into my womens boot camp looking for fast results. She had done everything and was also doing cardio for an hour a day, 5 days a week. She was also a tness instructor. Suffice it to say she didnt think that my workout program would work on her body. I really took this on as a challenge. How could I help a girl who was active 5 days of the week to break past her plateau and start losing weight? And how could I do this using just her bodyweight, a 5-10 pound pair of dumbbells and just a stability ball?

So here I had this girl who had been exercising for years, she was active 5 days out of the week doing cardio and aerobics classes...I mean she was a tness instructor for gods sake. How could I help her lose more weight than she had lost already?

14

So what happened? To keep a long story short, she did my program for 4 weeks, followed my simple nutrition strategy, and lost 17 pounds in 4 weeks!

That is 4.25 pounds of scale weight lost per week.

She continued on with the program for one more month and ended up losing 25 pounds in two months, which is still 3.125 pounds a week. I recently have been training Jackie Kemp through my boot camp, doing the same workouts and she has lost 8 pounds in 3 weeks already. This stuff works. Try this workout out for at least 3 weeks, do the simple nutrition principles and you too will be amazed at the results you get from this program. I truly believe that the way this exercise program is structured, you can actually do this program continuously and challenge your body every week, month and year into new results because the workouts never are the same and you are constantly changing up the way you workout.

15

So here is how you do it:

All of these workouts were meant to shock your body into new results. This type of training has been proven to burn fat 9x faster than traditional exercise and elevate your metabolism up to 36 hours past exercising so you will be

burning fat in your sleep.

If this is your rst time doing the program please pace yourself and work at a pace you feel comfortable. The best thing about the program is that you can pace yourself and make it as hard or as easy as you want to. What equipment do you need to do the workouts? You wont need a lot to do the workouts because they were designed to be done without the use of fancy shmancy equipment and also can be done in a very small area (ie. the area in front of your TV) To do the workouts you will need: 1. A stability ball 2. One pair of 8-10 pound weights 3. A chair (without wheels) 4. A timer (a workout soundtrack will be provided in the program) And thats it. You will get further detailed instructions in the next section and in the workouts.

16

The Rapid Fat Loss Program you will be using for the next 21 days
*The workout may leave you feeling a little breathless and at times nausea. So any time you start a new Fat Loss Workout you will pace yourself to make sure your body get used to the workout. Each time I change a workout program for my clients they always say the same thing, This Insert Fat Loss program is harder than the last Insert Fat Loss Program. The thing is one fat loss program is not harder than the other.its just different and they challenge your body in different ways. In many waysits good to be different

17

This is the beauty of the entire program. Each workout will not allow your body to enter into the dreaded fat loss plateau because you are constantly challenging and shocking your body, your central nervous system, your cardiovascular system and your mental system into new results. Just when your body is getting used to one workout.you totally change it up and shock it into new results.* We have 4 different effective workout programs we use to get your body back into the shape it was before but to avoid confusing you and making things complicated we only will be doing one exercise program for the full 3 weeks:

18

50/10 CIRCUITS aka. The One Minute AfterBurner Workout

50/10 circuits challenge your muscles by keeping it under a extended length of time within one exercise. In caveman termsyou just do the exercise for longer than usual. You will have 5-10 exercises to do within one whole 50/10 circuit and the workout will last you exactly 20 minutes. Each workout will last 50 seconds and you will have 10 seconds to get into the next exercise. You will use your own timer (Im working on having an interval timer done at this moment.) You will do the entire circuit 4 times over. You should aim for as many repetitions as possible Open the document called 5010workout and you should have the workout program as well as the exercise descriptions that come along with it. Do this exercise program, along with the Nutrition plan outlined in this report and you will see in the mirror a body you have not seen since high school.

19

Conclusion Okay so you got the nutrition plan at your disposal and you got your workouts all laid out for you. The only thing you gotta do now istake action and do it. The two things that separates women from achieving their goals and not achieving them is the successful ones take MASSIVE ACTION and take responsibility for themselves. Your next step is to follow the nutrition plan and open up the 50/10 workout le to get started. Create momentum and start doing these workouts now.

20

About Dan Go, CPT, NWS

Dan Go is Canadas #1 Authority on Helping Women get their bodies back . Not only has he changed the bodies of thousands of women across Canada, he did the same for himself and managed to change his body from 204 pounds at 32% body fat to a lean 170 pounds at 10% body fat. He also owns and operates the #1 Womens Boot Camp in the Greater Toronto Area He has been featured in the Globe and Mail, Canada.com, National Post, Maximum Fitness Magazine and has been featured on TV with Daytime Live with Jacqueline Betterton and York Region Living with Julia Suppa. When it comes to helping women get their bodies back, Dan is the Go-To person that delivers time and time again. He has helped thousands of women get their high school bodies back through his Womens tness boot camp and he will do the same for you. Rest assured you are in good hands.
21